Manje usulungiselela ukuba ngumama. Lesi yisikhathi esikhethekile kakhulu empilweni yakho. Konke okudlayo nokuphuzayo ngalesi sikhathi kuyondla ingane encane engaphakathi kuwe. Ngakho-ke, kubaluleke kakhulu ukukhetha ukudla nokuphuza ucabange ngokuphepha kwakho kanye nomntwana wakho. Nakuba ubuthi bokudla obuvela kokunye ukudla bungase bungakuthinti kakhulu, bungaba yingozi enganeni. Ngakho-ke namuhla, ake sixoxe ngokuthi yikuphi ukudla okufanele sikugcine ekudleni ngalesi sikhathi esiyigugu.
Okokuqala, izinto ezimbalwa ezijwayelekile okufanele uzikhumbule:
Ngaphambi kokukhuluma ngokudla okuthile, kunezinto ezithile ezijwayelekile okufanele uzikhumbule njalo.
- Ukuphepha Kokudla: Ungalokothi udle ukudla obekuphumile esiqandisini isikhathi esingaphezu kwamahora amabili. Uma uhlala endaweni efudumele njengalena, gwema ukudla obekuphumile isikhathi esingaphezu kwehora, njengoba amabhaktheriya angakhula ngokushesha.
- Ukusetshenziswa kwe-Caffeine: Ungase uphuze ikhofi noma itiye. Kodwa-ke, ngesikhathi sokukhulelwa , kufanele unciphise ukudla kwakho i-caffeine kube ama-milligram angu-200 (mg) ngosuku. Kalula nje, lokho kucishe kufane nenkomishi yekhofi evamile.
- Ukusetshenziswa Kotshwala: Lokhu kubaluleke kakhulu. Kufanele uhlale kude notshwala ngokuphelele phakathi nalesi sikhathi lapho ingane yakho ikhula esibelethweni. Utshwala bungalimaza ngqo ukukhula komntwana.
Kulungile, manje ake sibone ukuthi yikuphi ukudla okufanele sikugweme ngokuqondile.
Inyama nenyama ecutshunguliwe
Nakuba inyama ingumthombo omuhle wamaprotheni , kufanele uqaphele ngezinhlobo ezithile zenyama nokuthi zilungiswa kanjani ngesikhathi sokukhulelwa.
Inyama engaphekiwe kahle ingaqukatha amagciwane angaba yingozi enganeni, njenge -Listeria kanye ne -Toxoplasmosis .
| Inyama okufanele uyigweme | Isizathu nokuthi yini okufanele ukwazi |
|---|---|
| Inyama eqoshiwe/eyosiwe, ama-hot dog | Lezi zingaqukatha amabhaktheriya afana neListeria noma ngabe agcinwe esiqandisini. Kodwa-ke, kuphephile ukudliwa uma eshisa kakhulu. |
| Inyama eluhlaza kanye nenyama engaphekiwe kahle | Pheka njalo inyama, ikakhulukazi inyama yenkomo, inyama yengulube, kanye nenkukhu, kuze kube yilapho zingasaphinki. Inyama eluhlaza ingaba namagciwane kanye nezinambuzane. |
| I-pâté efrijini kanye ne-meat spreads | Lezi futhi zithwala ingozi ye-Listeria. Izinhlobo ezisemathinini noma eziphephile eshalofini aziyona inkinga. |
Cabanga nangezinhlanzi.
Inhlanzi iwukudla okucebile ku-Omega-3, okubalulekile ekukhuleni kobuchopho bomntwana. Kodwa-ke, ezinye izinhlobo zezinhlanzi azilungile kulesi sikhathi.
Kungani ezinye izinhlobo zezinhlanzi zingalungile?
Isizathu esiyinhloko ukuthi ezinye izinhlanzi ezinkulu zasolwandle ziqukethe amazinga aphezulu ensimbi esindayo ebizwa ngokuthi i-mercury , engalimaza ukukhula kwesimiso sezinzwa somntwana.
| Izinhlobo zezinhlanzi okufanele uzigweme | Isizathu nokuthi yini okufanele ukwazi |
|---|---|
| Ushaka, Inhlanzi Yenkemba, I-King Mackerel, Inhlanzi Yamathayela | Lezi zinhlobo zezinhlanzi zinamazinga aphezulu kakhulu e-mercury . Kungcono ukuzigwema ngokuphelele. |
| Inhlanzi eluhlaza/inhlanzi enamagobolondo - isibonelo i-Sushi | Izinhlanzi ezingaphekiwe kanye ne-shellfish (izinkalankala, ama-shrimp, ama-oyster) zingaqukatha amabhaktheriya kanye nezinambuzane, ngakho-ke gwema izinto ezifana ne-sushi phakathi nalesi sikhathi. |
| Inhlanzi ebhemayo | Izinhlanzi ezifakwe esiqandisini, njenge-salmon ebhemayo, nazo zinomngcipheko we-Listeria. |
Amaqanda nobisi
Amaqanda nobisi kuyizinto zokudla okunomsoco kakhulu, kodwa kudingeka uqaphele ukuthi uzisebenzisa kanjani.
- Amaqanda Aluhlaza: Amaqanda aluhlaza angaqukatha igciwane elibizwa ngokuthi i-Salmonella . Lokhu kungabangela ukucasuka kwesisu nokuhlanza. Ngakho-ke, hlala upheka amaqanda kuze kube yilapho i-yolk kanye nomhlophe kuphekiwe kahle. Gwema i-mayonnaise eyenziwe ekhaya, ezinye izithasiselo zesaladi, i-mousse, kanye nama-dessert afana ne-tiramisu enziwe ngamaqanda aluhlaza.
- Ubisi Noshizi Ongafakwanga I -Pasteur: I-Pasteurization iyindlela yokwelapha ukushisa esetshenziselwa ukubulala amagciwane ayingozi obisini. Ubisi oluningi noshizi olutholakala emakethe yaseSri Lanka lufakwe i-pasteur. Kodwa-ke, amanye ushizi wobuciko noma ubisi oluthengwe ngqo emapulazini kungenzeka ukuthi aluzange lufakwe i-pasteur. Lokhu kungase kube namagciwane afana ne-Listeria. Ngakho-ke, hlola ilebula bese ukhetha kuphela imikhiqizo ethi "Pasteurized". Qaphela kakhulu ushizi oluthambile njengo-Brie, Feta, noshizi oluhlaza okwesibhakabhaka.
Izithelo Nemifino
Izithelo nemifino kuyinto ebalulekile kulezi zinsuku, kodwa kunezinto ezimbalwa okufanele uzikhumbule.
- Geza kahle: Geza zonke izithelo nemifino kahle ngaphansi kwamanzi ahlanzekile agelezayo ngaphambi kokuzisebenzisa. Lokhu kubaluleke kakhulu ukuvikela ezilokazaneni ezifana ne-Toxoplasma ezingatholakala enhlabathini.
- Ipapaya Engavuthiwe: Kulungile ukudla amapapaya avuthiwe kahle. Kodwa-ke, gwema ukudla amapapaya aluhlaza noma angavuthiwe kahle. Kukholakala ukuthi i -latex equkethwe yiwo ingabangela ukuminyana kwesibeletho.
- Ijusi Elingafakwanga I-Pasteur: Ijusi elisha elivela esitolo kungenzeka ukuthi alifakwanga i-pasteur. Lingaqukatha amagciwane afana ne-E.coli. Kuphephile ukuphuza ijusi elenziwe ekhaya ngezithelo ezihlanziwe kahle.
- Amahlumela Aluhlaza: Gwema ukuhluma izinto ezifana nobhontshisi oluhlaza kanye noshizi bese uzidla ziluhlaza. Lokhu kungenxa yokuthi amabhaktheriya angakhula ngaphakathi kuzo. Uma uzipheka kahle futhi uzidla, akukho nkinga.
Khumbula, konke lokhu akuhloselwe ukukwethusa. Kungenxa yokuphepha kwakho kanye nokuphepha kwengane yakho engakazalwa. Uma unokungabaza ngokudla, kungcono ukukugwema. Futhi, uma unemibuzo mayelana nokudla kwakho, buza udokotela wakho .
Umlayezo Wokuya Nawe Ekhaya
- Pheka inyama, inhlanzi namaqanda kahle ngaso sonke isikhathi. Gwema ukudla "okungaphekiwe kahle" noma "okuluhlaza".
- Gwema ngokuphelele ukudla izinhlanzi ezinkulu zasolwandle (njengoshaka kanye ne-tilefish) eziqukethe i-mercury eningi.
- Gwema amaqanda aluhlaza kanye nobisi noshizi okungaphekwanga.
- Geza izithelo nemifino kahle ngaphansi kwamanzi agobhozayo ngaphambi kokusebenzisa.
- Gwema utshwala ngokuphelele phakathi nokukhulelwa.
- Nciphisa ukudla i-caffeine (cishe inkomishi eyodwa yekhofi ngosuku).
- Uma ungabaza ngokudla okuthile, kungcono ukungakudli. Xhumana nodokotela wakho nganoma yimiphi imibuzo.
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