Ukudla Kwakho Kokukhulelwa: Ukukhetha Okungcono Kakhulu Kuwe Nomntwana Wakho?

Uma ulungiselela ukuba ngumama, kufanele ucabange kakhulu ngokudla neziphuzo, akunjalo? Abantu abaningi bacabanga ukuthi ukudla okuningi kubalulekile. Kodwa empeleni, lokho okudlayo kubaluleke kakhulu kunokudla okungakanani. Ukudla ngendlela efanele kuwusizo olukhulu ekukhuleni kwengane yakho kanye nempilo yakho. Njengoba lokho okudlayo phakathi nalesi sikhathi kuthinta impilo yonke yengane yakho, ake sikunakekele kancane lokhu.

Manje, uma unengane eyodwa, udinga amakhalori engeziwe aphakathi kuka-340 no-450 ngosuku. Futhi lokho kusengxenyeni yokugcina yokukhulelwa, lapho ingane ikhula ngokushesha. Cabanga ngakho, lokhu akulona amakhalori amaningi. Inkomishi yokusanhlamvu kanye nengilazi yobisi kwasekuseni kuzokwenza kahle. Kodwa into ebaluleke kakhulu ukuthi la makhalori engeziwe owadlayo avela ekudleni okunomsoco. Yilapho-ke kusiza khona ukukhula komntwana kanye nokuthuthukiswa kobuchopho bakhe. Ukudla okungaphezu kwalokho okudingayo, ucabanga ukuthi "sidinga ukudla abantu ababili," kuzokwenza ukhule ngokungadingekile.

Ukubaluleka kokudla okunempilo kokukhulelwa okunempilo

Yini okufanele ihlanganiswe ukudla okunempilo okuhle? Amaprotheni, ama-carbohydrate, amafutha, amavithamini, amaminerali, kanye namanzi amaningi. Uma uthola zonke lezi zinto ngokulinganisela, wena nomntanakho nizoba nempilo enhle. Eqinisweni, kuneziqondiso ezingakusiza ukuthi udale ukudla okukufanele. Ngezinye izikhathi, kunezindlela zokuthola ukuthi kufanele udle ukudla okungakanani ngosuku, kuye ngokuthi uneminyaka emingaki, ukuthi usebenza kangakanani, nokuthi ukusiphi isigaba sokukhulelwa. Ukudla ukudla okuhlukahlukene, ngamanani afanele, kuyindlela engcono kakhulu yokuhlala uphilile. Kodwa-ke, kungcono ukukhuluma nodokotela wakho ukuze akhe uhlelo lokudla olukufanele. Angacabangela nezidingo zakho ezikhethekile (isibonelo, uma unesifo esifana ne-Diabetes Mellitus) futhi akunike iseluleko esingcono kakhulu.

Yiziphi izakhamzimba ezibaluleke kakhulu ngesikhathi sokukhulelwa?

Ubuwazi ukuthi lokho okudlayo nokuphuzayo kuqala ukuthinta impilo yengane yakho ngisho nangaphambi kokuba ukhulelwe? Yingakho kudingeka siqaphele kakhulu izakhamzimba ezithile.

I-Folic Acid: Isinyathelo sokuqala sokuvikela ingane yakho

Isibonelo, ucwaningo luthole ukuthi i-folic acid , i-vithamini B, ingavimbela ukukhubazeka kwe-neural tube - njenge -spina bifida - ezigabeni zokuqala zokukhulelwa.- kusiza ukuvimbela ukukhubazeka kokuzalwa. La maphutha avela kusenesikhathi, ngezinye izikhathi ngaphambi kokuthi wazi nokuthi ukhulelwe. Ngakho-ke, kubaluleke kakhulu ukuthola okwanele kwalokhu ngaphambi kokuba ukhulelwe kanye namasonto ambalwa okuqala okukhulelwa (ikakhulukazi ezinsukwini zokuqala ezingu-28). I-Folate - Lolu uhlobo lwale vithamini olutholakala ngokwemvelo ekudleni - imifino eluhlaza (isipinashi, i-kale), amantongomane, ubhontshisi, uphizi, udali, njll. Odokotela batusa ukuthatha amaphilisi e-folic acid ngaphambi kokuba ukhulelwe kanye naphakathi nokukhulelwa kwakho. Uma uhlela ukuba nomntwana, qiniseka ukuthi ubuza udokotela wakho nge-folic acid.

I-Calcium: Yamathambo namazinyo aqinile

Okulandelayo yi-calcium . Lokhu futhi kuyisakhi esibaluleke kakhulu. I-calcium isiza ekwakheni amathambo namazinyo aqinile enganeni yakho, futhi isiza nohlelo lokujikeleza kwegazi, imisipha, kanye nesistimu yezinzwa ukusebenza kahle. Njengoba umzimba wakho uphinde udlulisele i-calcium enganeni yakho, uma ungatholi okwanele, amathambo akho angaba buthaka. Indlela engcono kakhulu yokuthola i-calcium iwukusebenzisa ubisi nemikhiqizo yobisi (iyogathi, ushizi). Kodwa-ke, uma ungazwani ne-lactose noma ungaluthandi ubisi, ungabuza udokotela wakho mayelana nokuthatha isithasiselo se-calcium. Eminye imithombo ye-calcium ifaka phakathi amantongomane, i-salmon, i-tofu, i-broccoli, isipinashi, kanye neziphuzo zezithelo eziqiniswe yi-calcium.

Iseluleko esikhethekile komama abangadli inyama nabadla imifino kuphela

Ngokuvamile odokotela abancomi ukushintshela ekudleni okuqinile kwe-vegan ngesikhathi sokukhulelwa, njengoba kungaba nzima ukuthola zonke izakhamzimba ozidingayo. Kodwa-ke, uma usuvele ungumuntu we-vegan noma we-vegetarian, ungaqhubeka nokwenza kanjalo, kodwa ngokuqapha okukhulu nangaphansi kwesiqondiso sikadokotela wakho. Tshela udokotela wakho ngokudla kwakho. Kungaba nzima ukuthola izakhamzimba ozidingayo, ikakhulukazi amaprotheni, i-iron, i-vitamin B12 , kanye ne-vitamin D, ngaphandle kokudla inhlanzi, inyama, ubisi, ushizi, namaqanda. Kungadingeka udle amaprotheni amaningi futhi mhlawumbe uthathe izithasiselo.

Ezinye izakhamzimba ezibalulekile

Kunezinye izakhamzimba ezibalulekile.

• Insimbi: Lokhu kubalulekile ekwenzeni i-hemoglobin egazini. Isidingo sensimbi siyanda ngesikhathi sokukhulelwa njengoba umthamo wegazi ukhuphuka. Itholakala enyameni nasenhlanzini (ikakhulukazi enyameni ebomvu), emifino eluhlaza okotshani (isipinashi, i-kale), kanye nemifino (ama-lentile, ama-chickpeas).
• I-Iodine: I-Iodine ibaluleke kakhulu ekuthuthukisweni kobuchopho bomntwana kanye nesimiso sezinzwa. Itholakala ekudleni kwasolwandle, emaqandeni, emikhiqizweni yobisi, kanye nosawoti one-iodine.
• I-Choline:Lokhu futhi kuyisondlo esibalulekile ekukhuleni kobuchopho bomntwana kanye nenkumbulo yakhe. Kutholakala enyameni, emaqandeni , kanye namantongomane.

Ngezinye izikhathi kunzima ukuthola zonke lezi zakhi ezanele ekudleni esikudlayo. Yingakho odokotela bevame ukuncoma ukuthatha i-vitamin yokukhulelwa ngosuku. Kungasiza kakhulu ekugwemeni lokhu kuntuleka. Kodwa khumbula, iphilisi le-vitamin alithathi indawo yokudla okuhle.

Izifiso Zokudla kanye ne-Pica

Ukufisa kuvame kakhulu ngesikhathi sokukhulelwa. Abanye abantu bafisa ushokoledi, ukudla okubabayo, izithelo, ama-pickle, noma ngisho nokudla okuthambile. Kodwa abanye abantu bafisa nezinto ezingezona ukudla njengobumba, umbila, umlotha, kanye nensipho. Lokhu kufisa izinto ezingezona ukudla kubizwa ngokuthi i-pica. Ukudla izinto ezingezona ukudla kungaba yingozi kuwe nakumntwana wakho. Kungabangela izinkinga ezifana noshevu, ukuntuleka kokudla okunempilo, kanye nokuvaleka kwamathumbu . Uma nawe unalezi zifiso, ungabi namahloni utshele udokotela wakho.

Ngaphandle kwalokho, uma ufisa ukudla okunempilo nokunempilo, akukho lutho olungalungile ngokulandela lezo zifiso. Kodwa ngisho nalokho kufanele kwenziwe ngokulinganisela. Esikhathini esiningi, lezi zifiso zizophela cishe ezinyangeni ezintathu ukhulelwe.

Gwema lokhu kudla neziphuzo ngesikhathi sokukhulelwa!

Ngaphezu kokudla ukudla okunempilo nokunomsoco, kubalulekile futhi ukuqaphela ukudla neziphuzo okufanele uzigweme ngesikhathi sokukhulelwa . Ake sibheke ukuthi ziyini lezo.

• Utshwala abuvunyelwe nhlobo! Kuthiwa utshwala abuphephile ngesikhathi sokukhulelwa, kungakhathaliseki ukuthi buncane kangakanani. Bungalimaza kakhulu ukukhula komntwana, ikakhulukazi ukukhula kobuchopho. Ngakho-ke gwema utshwala ngokuphelele.
• Buza udokotela wakho ngaphambi kokuthatha amavithamini noma imikhiqizo yamakhambi. Ezinye izinto (amavithamini amaningi, amanye amakhambi) zingalimaza ukukhula komntwana wakho. Ngakho-ke ungathathi lutho ngaphandle kweseluleko sikadokotela.
• Nciphisa i-caffeine. Abanye odokotela bathi ukuphuza inkomishi eyodwa noma ezimbili zekhofi, itiye, noma iziphuzo ezine-caffeine ngosuku (cishe ama-ounces angu-6-8, noma amamililitha angu-180-240) kuphephile enganeni yakho. Kodwa-ke, ukudla i-caffeine ngokweqile kuye kwabonakala kwandisa ingozi yokukhulelwa kwesisu nezinye izinkinga, njengokuzalwa unesisindo esiphansi. Ngakho-ke nciphisa ngangokunokwenzeka, noma ushintshele ezinkethweni ezingena-caffeine. Khumbula ukuthi ushokoledi uqukethe ne-caffeine.
• Qaphela izifo ezibangelwa ukudla. I-Listeriosis kanyeIzifo ezifana ne -toxoplasmosis zingaba yingozi empilweni yengane engakazalwa, futhi zingabangela izinkinga zempilo noma ukuphuphuma kwesisu.
• Nazi izinto okudingeka uzenze:
• Ungadli inyama engaphekiwe kahle, inhlanzi (isib. inhlanzi eluhlaza ku-sushi), noma amaqanda (amaqanda angaphekiwe kahle).
• Gwema ubisi olungaphekwanga kanye nemikhiqizo yobisi (isb., ushizi oluthambile).
• Geza imifino nezithelo kahle ngaphambi kokudla.
• Gcina amabhodi okusika kanye nemimese ihlukile enyameni eluhlaza, bese uyigeza kahle ngemva kokusebenzisa. Geza izandla zakho kahle.

Uma uphuze noma yikuphi kwalokhu kudla noma iziphuzo eziyingozi ngengozi ngesikhathi sokukhulelwa kwakho, ungakhathazeki kakhulu ngakho manje. Gwema lokho isikhathi esisele. Kodwa uma ukhathazekile ngempela, khuluma nodokotela wakho.

Ucabangani ngokudla inhlanzi? Ingabe imnandi ngesikhathi sokukhulelwa?

Izinhlanzi kanye ne-shellfish kungukudla okunomsoco kakhulu ongakwengeza ekudleni kwakho ngesikhathi sokukhulelwa. Ziqukethe izinto eziwusizo njenge- omega-3 fatty acids . Lezi zibaluleke kakhulu ekuthuthukisweni kobuchopho kanye nokubona komntwana. Zibuye zibe namaprotheni amaningi kanye namafutha agcwele aphansi. Kodwa-ke, ezinye izinhlobo zezinhlanzi azilungile neze ukuzidla. Lokhu kungenxa yokuthi zinamazinga aphezulu kakhulu e-mercury. Isibonelo, izinhlanzi ezifana noshaka, i-tilefish, i-king mackerel, i-tilefish, i-orange roughy, kanye ne-bigeye tuna. Le mercury ingalimaza ukukhula kobuchopho bomntwana.

Uma udla ukudla kwasolwandle, khetha izinhlobo ezahlukene zezinhlanzi kanye nezimbaza. Zilinganisele kuma-ounces angaba ngu-12 (cishe amagremu angu-340, cishe iziphako ezimbili) ngesonto. Izinhlanzi eziphephile ezingenayo i-mercury eningi zifaka:

• Uhlobo lwenhlanzi
• I-Halmsso
• I-Kumbalavo
• I-Tilapia
• I-shrimp
• Izinkalankala
• Ama-clams

Kuthiwani nge-tuna ekheniwe? Kunemibono ehlukene ngale ndaba. Ungadla cishe ama-ounces angu-6 (amagremu angu-170) e-tuna elula ngesonto. Kodwa-ke, i-tuna emhlophe, noma i-albacore tuna, inezinga eliphakeme kancane le-mercury, ngakho-ke kungcono ukuyigwema. Eminye imibiko iphakamisa ukuthi i-tuna ekheniwe ingase ibe ne-mercury eningi kunalokho obekucatshangwa ngaphambili. Ngakho-ke, kuwukuhlakanipha ukubonisana nodokotela wakho ngaphambi kokunquma ukuthi uzodla inhlanzi ekheniwe ngenkathi ukhulelwe noma uzama ukukhulelwa.

Uma udla izinhlanzi ezibanjwa abangani bakho noma umndeni wakho (emachibini, emifuleni), zinciphise zibe yisabelo esisodwa (cishe ama-ounces ayisithupha). Ungadli ezinye izinhlanzi ngalelo sonto, ngoba asazi ukuthi ingakanani i-mercury ekuleyo nhlanzi.

Uma unemibuzo mayelana nokuthi kufanele udle inhlanzi engakanani noma ukuthi hlobo luni lwenhlanzi okufanele uludle, khuluma nodokotela wakho. Ngaleyo ndlela ungathola imininingwane eqondile.

Ukuphazamiseka kwesisu: Ungabhekana kanjani nokuqunjelwa, ukuqunjelwa, isicanucanu?

Kuvamile ukuzwa ubuhlungu obuncane besisu obufana nabu ngesikhathi sokukhulelwa. Ake sibone ukuthi yini engenziwa ngakho.

Inkinga yokuqunjelwa

Ukuqunjelwa kungabangelwa yi-iron etholakala kumavithamini angaphambi kokubeletha, izinguquko zamahomoni, kanye nokukhula kwesibeletho okusunduza amathumbu akho. Ngakho-ke, zama ukwengeza i-fiber eningi ekudleni kwakho kunangaphambi kokukhulelwa. Hlosa cishe amagremu angu-25-30 e-fiber ngosuku. Ukudla okungcono kakhulu kwalokhu yilokhu:

• Izithelo ezintsha (ubhanana, umango, upapaya, amawolintshi) kanye nemifino (izaqathi, ubhontshisi, imifino)
• Isinkwa se-bran, okusanhlamvu (ama-oats, ama-cornflakes), ama-muffin
• Imifino ethambile efana ne-lentile, ama-chickpeas, nobhontshisi oluhlaza

Buza udokotela wakho ngaphambi kokusebenzisa amaphilisi e-fiber, iziphuzo, noma eminye imikhiqizo ene-fiber eningi. (Ungayisebenzisi imithi yokuhlanza isisu ngaphandle kokuthi udokotela wakho akutshele ukuthi wenze kanjalo. Futhi, ungasebenzisi i-castor oil, njengoba inganciphisa ukumuncwa komzimba izakhamzimba futhi ingabangela nokuzalwa ngaphambi kwesikhathi.)

Uma ukuqunjelwa kuyinkinga enkulu kuwe, udokotela wakho angase akunikeze umuthi wokuthambisa indle. Uma uphuza i-fiber eningi, khumbula ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku. Ngaphandle kwalokho, ukuqunjelwa kungase kube kubi kakhulu.

Enye yezindlela ezinhle kakhulu zokuvimbela ukuqunjelwa ukuzivocavoca (noma ngabe kuyinto elula njengokuhamba). Phuza amanzi amaningi phakathi nosuku phakathi kokudla. Lokhu kuzothambisa indle futhi kusize ukuthi idlule ohlelweni lwakho lokugaya ukudla kalula. Ngezinye izikhathi, izinto ezifana netiye elishisayo, isobho, nomhluzi nazo zingasiza. Kungumqondo omuhle futhi ukugcina izithelo ezomisiwe (isib. amadethi, amagilebhisi) eduze ukuze uzidle.

Igesi kanye nokuqunjelwa

Abanye besifazane abakhulelwe babhekana nesilungulela noma igesi lapho bedla izinto ezifana ne-broccoli, isipinashi, i-cauliflower, ukudla okuthosiwe, nokudla okubabayo. Uma kunjalo kuwe, ungakugwema lokho kudla futhi udle ukudla okulinganiselayo. Ukudla ukudla okuncane izikhathi eziningana ngosuku esikhundleni sokudla ukudla okuningi nakho kungasiza. Iziphuzo ezine-carbon nazo zingadala lezi zinkinga kwabanye abantu, kodwa abanye abantu bathi zithulisa izisu zabo. Ngakho-ke, nquma ngokufanele.

Isicanucanu noma Ukugula Kwasekuseni

Kwabaningi, lokhu kwenzeka ekuseni kuphela, kodwa kwabanye, kungahlala usuku lonke. Uma unesicanucanu esivamile, yidla ukudla okuncane, okuthambile usuku lonke, njengesinkwa esithosiwe, ama-cracker, noma iphalishi lelayisi. Abanye abantu bathola impumuzo ekudleni ukudla okwenziwe nge-ginger (njengetiye le-ginger noma amabhisikidi e-ginger). Nazi ezinye izinto ongazenza ukusiza ekulweni nesicanucanu:

• Ungayithathi i-vitamin yakho yokukhulelwa esiswini esingenalutho, kodwa yithathe ngaphambi kokulala kanye nokudla okulula.
• Ngaphambi kokuba uvuke embhedeni ekuseni, yidla i-cracker eyodwa noma ezimbili ozigcina eduze kombhede.
• He, munca uswidi oqinile.
• Phuza amanzi njalo. Ngezinye izikhathi amanzi anelamula elincane nawo alungile.
• Gwema izinto ezikhulisa isicanucanu, njengokudla okunuka kakhulu, intuthu, kanye nama-perfume.
• Phumula ngokwanele. Isicanucanu singakhula njengoba ukhathala kakhulu.

Ngakho-ke, yiziphi izinto okudingeka sizikhumbule kulokho esikhulume ngakho?

Lokho okudlayo nokuphuzayo ngesikhathi sokukhulelwa kubaluleke kakhulu kuwe nakumntwana wakho. Ungacabangi ngalokhu njengomthwalo, kodwa njengethuba lokunikeza ingane yakho okungcono kakhulu.

• Kubaluleke kakhulu ukudla ukudla okuseqophelweni eliphezulu kunokudla kakhulu. Faka izinhlobo ezahlukene zezithelo ezimibalabala, imifino, okusanhlamvu okuphelele, kanye nokudla okucebile ngamaprotheni ekudleni kwakho.
• Qiniseka ukuthi uthola izakhamzimba ezanele njenge -folic acid, i-calcium, kanye ne-iron . Ungakhohlwa ukuthatha amavithamini okukhulelwa anikezwa udokotela wakho.
• Gwema izinto eziyingozi njengotshwala, ukubhema, izinhlobo ezithile zezinhlanzi, nokudla okungaphekiwe kahle.
• Uma uzizwa sengathi ufuna ukudla, yidla okuthile okunomsoco. Kodwa uma unesifiso (pica) sezinto ezingezona ukudla, tshela udokotela wakho .
• Kunezindlela ezilula zokwelapha izinto ezifana nokuqunjelwa, ukuqunjelwa, kanye nesicanucanu. Zizame, kodwa uma zinzima, tshela udokotela wakho .
• Into ebaluleke kakhulu ukuthi, uma unemibuzo noma ukungabaza, khuluma nodokotela wakho. Lokho okutholayo ku-inthanethi kungase kungabi yinto efanele ngaso sonke isikhathi kuwe. Nguye ongakutshela ngqo ukuthi yini engcono kakhulu kuwe kanye nengane yakho.

Ngakho-ke, sithemba ukuthi lawa macebiso okuhlala ujabule futhi uphilile phakathi nalesi sikhathi azokusiza! Sifisela wena kanye nomntwana wakho ongakazalwa konke okuhle!

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