Uma ukhulelwe , into eyodwa ovame ukuyicabanga ukuthi "Yikuphi ukudla okungcono kakhulu empilweni yami neyengane yami?" Phakathi nalesi sikhathi, uthola iseluleko kubangani bakho nomndeni wakho mayelana nezinhlobo ezahlukene zokudla. Enye yezinto ovame ukuzizwa ukuthi "Yidla ama-date, alungele umzimba wakho." Ingabe lesi sithelo esimnandi esibizwa ngokuthi ama-date kumama okhulelwe silungile kangakanani? Yiziphi izinzuzo zaso? Ingabe kukhona okungalungile? Ake sithole ngakho konke lokhu namuhla.
Ziyini izinzuzo zezempilo zezinsuku?
Amadethi akuzona nje izinto ezimnandi. Ayizithelo ezinempilo ezigcwele amavithamini, amaminerali, kanye nama-antioxidants abaluleke kakhulu emizimbeni yethu. Lawa ma-antioxidants avikela amangqamuzana emizimba yethu ekulimaleni. Kubaluleke kakhulu ukuthola ibhalansi efanele yezakhamzimba kuwe kanye nomntwana wakho ngesikhathi sokukhulelwa. Ngakho-ke, amadethi ayisidlo esihle kakhulu sokusiza ngalokho.
Ake sibheke izakhamzimba eziyinhloko ezitholakala kumadethi nokuthi zibaluleke kangakanani kumama okhulelwe.
| Izakhamzimba | Kubaluleke kangakanani kumama okhulelwe? |
|---|---|
| I-Fiber Yokudla | Omama abaningi babhekana nokuqunjelwa ngesikhathi sokukhulelwa ngenxa yezinguquko zamahomoni kanye nezithasiselo zensimbi. I-fiber etholakala kuma-date isiza ekunciphiseni ukuhamba kwamathumbu futhi inikeza impumuzo enkulu. Ama-date amane kuphela aqukethe cishe ama-25% okudla kwe-fiber okunconywayo nsuku zonke. |
| I-Potassium | I-Potassium ibalulekile ekugcineni ibhalansi yoketshezi emzimbeni. Ukuhlanza ezinyangeni zokuqala zokukhulelwa kungabangela ukwehla kwamazinga e-potassium emzimbeni. Ama-date ayikudla okucebile nge-potassium, ngakho-ke angasiza ekugcwaliseni lokhu kuntuleka. |
| I-Folate | Leli yivithamini elibalulekile kumama okhulelwe. I-folate iyasiza ekukhuleni kwesimiso sezinzwa somntwana futhi ivimbela izinkinga ezinkulu zokuzalwa njenge- spina bifida . Kodwa-ke,Into ebaluleke kakhulu ukuthi, noma ngabe amadethi aqukethe i-folate, kufanele nakanjani uphuze iphilisi le-folic acid elinikezwe udokotela wakho. Amadethi ayinzuzo eyengeziwe kulokho. |
| Insimbi | Abantu abaningi basengozini yokuthola i-anemia yokuntuleka kwe-iron ngesikhathi sokukhulelwa. Lokhu kungaholela ekuzalweni okunesisindo esiphansi, ukuzalwa ngaphambi kwesikhathi, kanye nokucindezeleka kwangemva kokubeletha kumama ngemva kokubeletha. Ama-date aqukethe i-iron, okusiza ukuvimbela lesi simo ngezinga elithile. |
| Inkomba Ephansi Ye-Glycemic (GI) | Kalula nje, ukudla amadethi akubangeli ukwanda okungazelelwe kwamazinga kashukela egazini. Umuncwa umzimba kancane kancane. Lokhu kusiza ukulawula isifo sikashukela sokukhulelwa, esingaba khona ngesikhathi sokukhulelwa. |
| Okuthatha indawo kashukela | Uma ufisa into emnandi kulezi zinsuku, kungumqondo omuhle ukudla amadethi esikhundleni samaswidi okwenziwa, i-toffee, noma i-ayisikhilimu. Ucwaningo luthole ukuthi omama abadla ushukela wokwenziwa omningi ngesikhathi sokukhulelwa bangaba nomthelela ekusebenzeni kobuchopho bezingane zabo. Kodwa-ke, kutholakale nokuthi ushukela ovela ezithelweni zemvelo ezifana namadethi muhle ekukhuleni kwengqondo kwengane. |
Ingabe kuphephile ngempela ukudla ama-date ngesikhathi sokukhulelwa?
Lena inkinga abantu abaningi abanayo. Empeleni, abukho ubufakazi bokuthi ukudla ama-date ngesikhathi sokukhulelwa kubangela noma yimuphi umonakalo. Ngakho-ke akukho okufanele ukhathazeke ngakho. Ungawasebenzisa njengokudla okulula okuhle nokunomsoco.
Kodwa, njenganoma yini enye, kubalulekile ukugcina umkhawulo lapho udla amadethi.
Kodwa qaphela nalezi zinto.
Nakuba izwe liphephile, sicela unake la maphuzu amabili:
- Amakhalori aphezulu: Amadethi ayizithelo ezinamakhalori aphezulu kancane. Ngokwesilinganiso, cishe amadethi amane aqukethe cishe amakhalori angu-277. Ngesikhathi sekota yesibili yokukhulelwa, udinga amakhalori angu-300 engeziwe kuphela ngosuku. Ngakho-ke, ungadla amadethi ambalwa ngosuku.Ungadli kakhulu.
- Ukungezwani komzimba: Nakuba kungavamile, abanye abantu bangase babe nokusabela kokungezwani komzimba nama-date. Uma uzwa ukucasuka kwesikhumba noma ukulunywa ngemva kokudla ama-date, yeka ukuwadla bese ukhuluma nodokotela wakho.
Ingabe ukudla amadethi kuyasheshisa ukubeletha?
Lena inkolelo edumile emphakathini wethu. Abantu abaningi bakholelwa ukuthi ukudla izinsuku eziseduze nesikhathi sokubeletha kuzosheshisa inqubo yokuphulukiswa. Ingabe lokhu kuyiqiniso noma cha?
Ucwaningo luthole ukuthi ukudla amadethi akukuvuseleli ukubeletha , kodwa kuyasiza ekulungiseleleni umlomo wesibeletho ukubeletha ( ukuvuthwa komlomo wesibeletho ) . Kalula nje, amadethi ayasiza ekuthambiseni umlomo wesibeletho futhi awulungiselele ukubeletha.
Ucwaningo olulodwa lubonise ukuthi omama ababedla cishe amadethi ayi-6 ngosuku kusukela emasontweni amane ngaphambi kosuku lwabo lokuzalwa babenesigaba sokuqala esifushane sokubeletha futhi umlomo wesibeletho wabo wawuthambile ngaphambi kokubeletha.
Futhi, kutholakale ukuthi uma amadethi edliwa ngale ndlela, isidingo se- oxytocin, umuthi ngezinye izikhathi onikezwa ukuvusa noma ukusheshisa ukubeletha, siyancishiswa.
Ngakho-ke, izinsuku zokubeletha aziyona inhlamvu yomlingo yokuqala ukubeletha , kodwa zingasiza ekwenzeni inqubo ibe lula kancane.
Umlayezo Wokuya Nawe Ekhaya
- Amadethi ayisidlo esimnandi nesinempilo ngesikhathi sokukhulelwa, agcwele izakhamzimba ezibalulekile njenge-fiber, i-potassium, i-iron, ne-folate.
- Ukudla amadethi ngokuvamile kuphephile. Kodwa qaphela ukudla amakhalori, zikhawulele ekudleni amantongomane ambalwa ngosuku, futhi uqaphele ukungezwani komzimba okungavamile.
- Nakuba ukudla amadethi kungeke kuqale ukubeletha, kungasiza ekuthambiseni umlomo wesibeletho, kwenze ukubeletha kube lula futhi kunciphise isikhathi sako.
- Nansi into ebaluleke kakhulu: Kungakhathaliseki ukuthi izinsuku zinhle kangakanani, ungalokothi weqe amaphilisi e-folic acid kanye ne-iron anikezwe udokotela wakho. Izinsuku zimane nje ziyisengezo esihle kuzo.
- Uma unesinye isimo sempilo, njengesifo sikashukela sokukhulelwa, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka izinsuku ekudleni kwakho.
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