Manje usufinyelele esigabeni sokugcina sokukhulelwa kwakho, i-trimester yesithathu. Kusenesikhathi esincane esisele ngaphambi kokuba umntwana azalwe. Phakathi nalesi sikhathi, umntwana osesiswini sakho ukhula ngokushesha okukhulu, ekhula ngesisindo. Kwenzeka izinto eziningi ezimangalisayo, njengokuvuleka kwamehlo akhe, ukukhula kwezinzipho , nokukhula kwezinwele. Ngakho-ke, ukuze unike amandla kukho konke lokhu, lesi yisikhathi lapho udinga ukuqaphela kakhulu ngokudla okudlayo.
Yiziphi izakhamzimba ezidingwa nguwe nomntanakho?
Kubalulekile ukuba nokudla okulinganiselayo phakathi nalesi sikhathi. Lokhu kusho ukuthi ukudla kwakho kufanele kufake izithelo, imifino, amaprotheni, okusanhlamvu okuphelele, amafutha anempilo, kanye nemikhiqizo yobisi enamafutha aphansi. Kalula nje, lena yindlela enhle yokuthola izakhamzimba ozidingayo wena nomntanakho phakathi nalesi sikhathi, kanye nokudla okungcono kakhulu ongakuthola kukho.
| Uhlobo lwezakhamzimba | Kungani kubalulekile? | Lokhu ukudla okuvamile. |
|---|---|---|
| I-Vitamin A | Kusiza amathambo, isikhumba kanye namehlo engane ukuthi akhule. Lokhu kubaluleke kakhulu ngoba amehlo engane ayavuleka phakathi nalesi sikhathi. | Izaqathi, ubhatata, isipinashi, imikhiqizo yobisi, inhlanzi, ipapaya, umango. |
| I-Vitamin C | Kusiza umzimba ukuthi umunce i-iron. Kuqinisa amazinyo, izinsini kanye namathambo engane. Kuhle kakhulu futhi ohlelweni lwakho lokuzivikela komzimba. | Amawolintshi, amagrephuphu, ama-strawberry, i-kiwi, utamatisi, i-broccoli, upelepele (i-fish chili). |
| I-Vitamin B6 | Kubalulekile ekukhuleni kobuchopho bomntwana kanye nokukhiqizwa kwamaseli abomvu egazi. | Izingxenye ezifana nobhanana, inkukhu, inyama yenkomo, inhlanzi, amazambane, uphizi, njll. |
| I-Vitamin B12 | Kuqinisa uhlelo lwezinzwa. Kusiza ekukhiqizeni amangqamuzana abomvu egazi. Lokhu kungase kungabi wusizo kubantu abadla imifino. | Inhlanzi, inyama, ubisi, amaqanda. (Uma udla imifino, buza udokotela wakho bese uthatha isithasiselo). |
| I-Vitamin D | Kusiza umzimba ukuthi umunce i-calcium, okuqinisa amathambo namazinyo akho nawengane yakho. | Izinhlanzi ezinamafutha njenge-salmon, amaqanda, ushizi. Ukuchayeka elangeni lasekuseni nakho kuhle. |
| I-calcium | Phakathi nalesi sikhathi, amathambo omntwana aqala ukuqina, futhi i-calcium ibalulekile kulokho. | Ubisi, iyogathi, ushizi, i-broccoli, i-kale, isipinashi, i-sauerkraut. |
| I-Choline | Kusiza ubuchopho bomntwana kanye nomgogodla wakhe ukuthi kukhule kahle. | Amaqanda, inyama, inhlanzi, ubisi, isoya, amakinati, amazambane. |
| Insimbi | I-iron ibalulekile ekwenzeni amangqamuzana abomvu egazi, anikeza ingane umoya-mpilo. Omama abaningi baphelelwa yi-iron phakathi nalesi sikhathi. | Inyama ebomvu enamafutha amancane, inkukhu, ukudla kwasolwandle, isipinashi, amalentili, ubhontshisi, uphizi. |
| I-Folate / i-Folic Acid | Ivikela ezifweni ze-neural tube (iziphambeko zokuzalwa) ezingase zenzeke ebuchosheni bomntwana kanye nasemgogodleni. | Imifino eluhlaza enamaqabunga (ikakhulukazi eluhlaza okwesibhakabhaka), amakinati, amawolintshi, ubhontshisi, uphizi. |
| Ama-fatty acid e-Omega-3 | Kubaluleke kakhulu ekukhuleni okunempilo kobuchopho bomntwana. | Izinhlanzi ezifana ne-salmon ne-trout, imbewu ye-flax, ama-walnuts, kanye nembewu ye-chia. |
| Amaprotheni | Iphrotheni iyadingeka ekukhuleni kwazo zonke izingxenye zomzimba wengane yakho. Iphinde isize ekwenzeni igazi lakho nelengane yakho. | Inyama, inhlanzi, amaqanda, imikhiqizo yobisi, amalentili, ubhontshisi, isoya, amantongomane. |
Cabanga kabili ngaphambi kokudla izinhlanzi ukuze uthole i-omega-3
Enye yezindlela ezinhle kakhulu zokuthola ama-omega-3 ukudla izinhlanzi. Kodwa kukhona into eyodwa okufanele uyikhumbule. Izinhlanzi ezincane njenge-salmon ne-tuna elula zilungile ukuzidla, kufika kuma-ounces angu-8-12 (amagremu angu-225-340) ngesonto. Kodwa izinhlanzi ezinkulu njenge-albacore/white tuna, i-tilefish, kanye ne-shark kufanele zikhawulelwe kuma-ounces angu-6 (amagremu angu-170) ngesonto. Lezi zinhlanzi ezinkulu zingaba ne-mercury eningi, i-heavy metal. Okuningi kakhulu kungathinta ubuchopho bengane yakho kanye nokuthuthukiswa kwesistimu yezinzwa.
Amafutha namafutha nawo ayadingeka.
Ngisho noma ungase ucabange ukuthi “akufanele udle amafutha,” amafutha anempilo abalulekile ngesikhathi sokukhulelwa. Akunika amandla futhi asiza izitho zomntwana wakho kanye ne -placenta ukuba kukhule.
Khumbula, sikhuluma ngamafutha "amnandi". Hhayi ukudla okuthosiwe.
Ungathola amafutha amahle ezintweni ezifana nalezi:
- I-Avocado (i -VOC ados)
- Ama-olive namafutha omnqumo
- Amantongomane afana nama-walnuts, ama-cashews, nama-alimondi
Ungakhohlwa okusanhlamvu.
Ukuqunjelwa kuyinkinga evamile kwabesifazane abaningi abakhulelwe. Indlela engcono kakhulu yokubhekana nalokhu ukufaka okusanhlamvu okuphelele ekudleni kwakho, okucebile nge-fiber. Lokhu kuzokunika amandla amaningi.
- Ilayisi elinsundu
- Ama-oat
- Ummbila, ibhali
- Isinkwa esiphelele
Kufanele udle malini ngosuku?
Ngokwesilinganiso, umama osesigabeni sakhe sesithathu sokukhulelwa udinga amakhalori engeziwe angaba ngu-450 ngosuku. Kodwa-ke, lokhu kungahluka kuye ngezinto ezifana nokuphakama kwakho, isisindo, kanye nezinga lomsebenzi.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngokuqinisekile mayelana nenani elifanele lama-calories kuwe, indlela ofuna ukukhuluphala ngayo, kanye nokudla okunomsoco okudingayo.
Ngezinye izikhathi, ukudla okudlayo wedwa kungase kunganeli ukukunikeza izakhamzimba ozidingayo. Ezimweni ezinjalo, udokotela wakho angase akuncomele i-vitamin yokukhulelwa eyenzelwe wena ngqo. Ngakho-ke, kungcono ukulandela iseluleko sikadokotela wakho kunokwenza lokho ozizwa sengathi ufuna ukukwenza.
Umlayezo Wokuya Nawe Ekhaya
- Izinyanga zokugcina ezintathu zokukhulelwa ziyisikhathi lapho ukukhula kwengane yakho kusezingeni eliphezulu, ngakho-ke qaphela kakhulu ngokudla kwakho.
- Yidla ukudla okulinganiselayo okuhlanganisa zonke izakhamzimba ezifana namavithamini, i-iron, i-calcium, iphrotheni kanye ne-omega-3.
- Phuza amanzi amaningi usuku lonke. Ungavumeli umzimba wakho uphelelwe amanzi emzimbeni.
- Uma unokungabaza, buza udokotela wakho noma isisebenzi sezempilo somndeni wakho ngokudla okudlayo kanye nenani okufanele ulithathe.
- Chitha lesi sikhathi ujabule futhi uphumule. Kwangathi ungathola amandla okuletha umntwana onempilo nomnandi kuleli zwe!
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