Kanye nenjabulo oyizwayo lapho uthola ukuthi ulindele umntwana , imibuzo eminingi efana nokuthi, 'Kufanele ngidleni manje?', 'Kufanele ngigweme ukudla ini?' mhlawumbe ifika engqondweni yakho. Lokho kuvamile kakhulu. Ngoba ukudla okudlayo kuthinta ngqo ukukhula nempilo yengane esesiswini sakho. Lesi yisikhathi esikhethekile kakhulu empilweni yakho. Ngakho-ke namuhla, ake sixoxe ngendlela okufanele uyilungiselele ngayo ukudla kwakho phakathi nalesi sikhathi, nokuthi yini okufanele uyazi ngokuqinisekile.
Kungani ukudla okulinganiselayo kubalulekile ngesikhathi sokukhulelwa?
Kalula nje, awudli nje wena, udlela nengane yakho. Ubuchopho bengane yakho, amathambo, izitho zomzimba, nazo zonke lezi zinto zidinga ukuthola izakhamzimba ezifanele ukuze zikhule kahle. Kungcono ukudla cishe amakhalori angu-300 ngosuku kunangaphambi kokuba ukhulelwe. (Kumawele, lokho kungamakhalori angu-600 ngosuku.) Kodwa la makhalori kufanele avele ekudleni okunomsoco, hhayi ekudleni okungenamsoco.
Ukucasuka ekuseni kungenza kube nzima ukudla ezinyangeni ezimbalwa zokuqala, kodwa kubalulekile ukuzama ukudla ukudla okunempilo ngangokunokwenzeka nokuphuza amavithamini okukhulelwa udokotela wakho akunike wona .
Izinto ongazengeza ekudleni kwakho
Phakathi nalesi sikhathi, ngokungadli uhlobo olufanayo lokudla, kodwa udle ukudla okuhlukahlukene, ungathola cishe zonke izakhamzimba ozidingayo wena nomntanakho. Ake sibheke ithebula elingezansi ukuze sibone ukuthi yini okufanele uyengeze ekudleni kwakho nokuthi yiziphi izinzuzo ezinikezayo.
| Uhlobo lokuphakelayo | Kungani kubalulekile? | Lokhu ukudla |
|---|---|---|
| Amaprotheni | Kubalulekile ekukhuleni kwamangqamuzana, izicubu, kanye nezitho zomzimba zengane yakho. Kuphinde kusize umzimba wakho ukukhiqiza igazi. | Inyama enamafutha aphansi, inkukhu, inhlanzi, amaqanda, ubisi, iyogathi, amalentili, ubhontshisi oluhlaza, imikhiqizo yesoya. |
| I-calcium | Kubalulekile ukwakha amathambo namazinyo aqinile engane yakho. Kubalulekile futhi ukugcina amandla amathambo akho. | Ubisi, ushizi, iyogathi, inhlanzi encane enamagobolondo (isalayo), imifino eluhlaza (isipinashi, i-gotu kola), ama-alimondi. |
| Insimbi | Kuyasiza ekwenzeni i-hemoglobin, ethwala umoya-mpilo egazini. Kuvimbela ukuntuleka kwensimbi (i-anemia) futhi kunciphisa ukukhathala. | Inyama ebomvu (inyama yenkomo), inkukhu, inhlanzi, isipinashi, isoya, amalentili, okusanhlamvu okuqiniswe ngensimbi. |
| I-Folate (i-Folate / i-Folic Acid) | Kubaluleke kakhulu ukuvimbela ukukhubazeka kwe-neural tube (ukukhubazeka kokuzalwa) okungase kwenzeke ebuchosheni bomntwana kanye nomgogodla. | Imifino eluhlaza okotshani (isipinashi), ubhontshisi, uphizi, amawolintshi, izinkwa kanye nokusanhlamvu okune-folic acid eyengeziwe. |
| I-Fiber | Kusiza ekuvimbeleni ukuqunjelwa, okuyinto evamile ngesikhathi sokukhulelwa. | Okusanhlamvu okuphelele (irayisi elinsundu, i-oats), izithelo, imifino, amantongomane. |
| I-Vitamin C | Kwenza kube lula ngomzimba ukumunca insimbi ekudleni kwezitshalo. Kuqinisa amasosha omzimba. | Amawolintshi, i-grapefruit, ama-strawberry, i-papaya, i-broccoli, upelepele, utamatisi. |
Khumbula, njengakuzo zonke lezi zakhamzimba, kungcono ukukhuluma nodokotela wakho ngenani olidingayo. Uzokunikeza iseluleko esifanele wena.
Izinto okufanele uzigweme ngesikhathi sokukhulelwa
Okunye ukudla kungaba yingozi kuwe nakumntanakho phakathi nalesi sikhathi, ngakho-ke kubalulekile ukukugwema ngokuphelele.
| Okufanele ukugweme | Isizathu |
|---|---|
| Utshwala | Kungaphazamisa ukukhula komntwana, kubangele ukukhubazeka kokuzalwa, futhi kuholele ekutheni umntwana azalwe enesisindo esiphansi. Yeka ngokuphelele. |
| Inhlanzi eningi kakhulu nge-mercury | Izinhlanzi ezinkulu ezifana noshaka, i-tilefish, kanye ne-king mackerel zinamazinga aphezulu e-mercury, okungalimaza isimiso sezinzwa somntwana. |
| Inyama eluhlaza noma engaphekiwe kahle, inhlanzi, namaqanda | Kukhona ingozi yokutheleleka ngamagciwane (isib. iSalmonella, iListeria). Gwema izinto ezifana ne-sushi kanye ne-shellfish eluhlaza. |
| Ubisi noshizi okungaphekwanga | Ushizi othambile njengo-feta no-Brie ungaqukatha igciwane elibizwa ngokuthi i-Listeria uma lingafakwanga i-pasteurized. Hlola ilebula bese uthenga kuphela lawo athi "pasteurized." |
| Ukudla i-caffeine ngokweqile | Ungaphuzi ngaphezu kwama-milligram angu-200-300 ngosuku (lokho kusho izinkomishi zekhofi ezivamile ezingu-1-2). Khumbula ukuthi itiye noshokoledi nakho kuqukethe i-caffeine. |
Yini oyenzayo uma umzimba wakho ungakhululekile?
Kuvamile ukuzwa ukungakhululeki ngesikhathi sokukhulelwa. Nanka amanye amathiphu angakusiza ngalesi sikhathi.
Isicanucanu nokuhlanza (Ukugula Kwasekuseni)
Yidla into eyomile, njenge-cracker noma ucezu lwesinkwa , ngaphambi kokuba uvuke embhedeni ekuseni. Ungadli ukudla okukhulu usuku lonke, yidla ukudla okuncane okuningana . Ukudla okunamafutha, okubabayo, nokuthosiwe akukuhle okwamanje.
Ukuqunjelwa
Lokhu kuyinkinga kubantu abaningi. Phuza amanzi amaningi .(Izingilazi ezingu-8-10 ngosuku). Yidla ukudla okune-fiber eningi (izithelo, imifino, ilayisi elinsundu). Ukuzivocavoca umzimba nakho kuyasiza kakhulu. Khuluma nodokotela wakho ngalokhu bese uthola iseluleko.
Isilungulela
Yidla ukudla okuncane okuningana esikhundleni sokudla ukudla okuningi. Abanye abantu bathola impumuzo ngokuphuza ingilazi yobisi ngaphambi kokudla. Nciphisa ukudla okubabayo, okunamafutha kanye neziphuzo ze-citrus (ulamula, i-orange).
Izifiso Zokukhulelwa
Kuvamile ukufisa ukudla okuthile ngesikhathi sokukhulelwa. Uma nje kunempilo, kulungile ukudla ngokulinganisela.
Kodwa-ke, ngezinye izikhathi ungase uzizwe unesifiso sokudla izinto ezingesilo ukudla. Isibonelo, izinto ezifana nothuli, umlotha, izinti zoshokoledi, nama-ice cubes. Lesi simo sibizwa ngokuthi i-Pica . Lokhu kungenzeka uma umzimba untula izakhamzimba ezifana ne-iron. Uma unalesi sifiso, ungazidli lezo zinto. Kuyingozi kakhulu kuwe nakumntwana wakho. Uma lokho kwenzeka, qiniseka ukuthi utshela udokotela wakho.
Ukunciphisa umzimba ngesikhathi sokukhulelwa akuwona umqondo omuhle . Wena nomntwana wakho nobabili kudingeka nithole ukudla okunomsoco abakudingayo ukuze nihlale niphilile. Ngakho-ke esikhundleni sokukhathazeka ngesisindo, gxila ekudleni ukudla okunempilo .
Umlayezo Wokuya Nawe Ekhaya
- Ngenxa yokuthi konke okudlayo kuthinta ukukhula komntwana wakho, zama njalo ukudla ukudla okunempilo nokulinganiselayo .
- Gwema ngokuphelele ukudla okuyingozi njengotshwala, inyama eluhlaza nenhlanzi, kanye nemikhiqizo yobisi engaphekiwe .
- Ungalokothi weqe amavithamini okukhulelwa anikezwe udokotela wakho .
- Uma uzizwa ungakhululekile emzimbeni wakho (isicanucanu, ukuqunjelwa), khuluma nodokotela wakho ngakho.
- Uma uqala ukufisa izinto ezingezona ukudla (i-pica), kungaba yingozi kakhulu. Ngakho-ke bonana nodokotela ngokushesha.
- Ungesabi ukukhuluma nodokotela wakho nganoma yimiphi imibuzo noma ukukhathazeka ongase ube nakho phakathi nalesi sikhathi. Kuyinto engcono kakhulu ongayenza kuwe kanye nomntwana wakho.
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