Usulungele ukuba ngumama? Ingabe uyayincelisa ingane yakho? Ake sifunde ngqo ngalezi zakhamzimba ezibalulekile!

Lesi yisikhathi esikhethekile kakhulu kuwe, umama okhulelwe, nakuwe, oncelisa ingane yakho. Ngakho-ke, phakathi nalesi sikhathi esiyigugu , kubaluleke kakhulu ukunakekela ngokukhethekile ukudla okudlayo ngenxa yempilo yakho neyomntwana wakho. Udinga amakhalori angaba ngu-300 kuya ku-500 ngaphezu kwalokho okudlayo ngokuvamile ngosuku phakathi nalesi sikhathi. Lokhu kwenzelwa ukukhula kwengane namandla akho. Ake sibone ukuthi yiziphi izakhamzimba ozidingayo wena nomntwana wakho phakathi nalesi sikhathi.

Yiziphi izakhamzimba ezibalulekile ozidingayo ngesikhathi sokukhulelwa nangesikhathi uncelisa?

Nazi ezinye zezakhamzimba ezizokusiza wena nomntanakho nihlale niphilile. Lokhu kuvame ukutholakala ezithelweni ezintsha, imifino, okusanhlamvu okuphelele, amantongomane, ubhontshisi, imikhiqizo yobisi, kanye nenyama engenamafutha amaningi. Udokotela wakho angase futhi ancome ukuthi uthathe i-multivitamin yokukhulelwa ene-iron.

I-Calcium - Yenza amathambo namazinyo akho aqine njengensimbi!

I-calcium ifana nesimende esakha amathambo namazinyo akho nawengane yakho. Cabanga nje, awukwazi ukwakha indlu ngaphandle kwesisekelo esiqinile, yileyo ndlela okuyiyo. Akukhona lokho kuphela, i-calcium iyasiza futhi ukujikeleza kwegazi, imisipha, kanye nesimiso sezinzwa konke kusebenze kahle. Umama okhulelwe noncelisayo udinga cishe amamiligremu ayi-1,000 e-calcium ngosuku. Ungazitholaphi lezi zinto?

• Imikhiqizo yobisi enamafutha aphansi ( iyogathi , ushizi, ubisi olunamafutha amancane)
• Ijusi lewolintshi eliqinisiwe eline- calcium kanye nezinye izindlela zobisi ezifana nobisi lwesoya nobisi lwe-alimondi
• Okusanhlamvu okuthile
• Imifino eluhlaza okotshani njenge-kale, isipinashi (uma idliwa nesipinashi)

Ama-carbohydrate - Amandla omsebenzi wosuku kanye nokukhula komntwana!

Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Lawa mandla abalulekile ekukhuleni komntwana, emisebenzini yakho yansuku zonke, nasekunceliseni umntwana kamuva. Kodwa-ke, akuwona wonke ama-carbohydrate amahle ngokulinganayo.

Kungcono ukuthola ama-carbohydrate kusuka kokusanhlamvu okuphelele , njengelayisi elinsundu eline-bran, i-buckwheat, ibhali, isinkwa se-bran, kanye nezithelo nemifino.

Lokhu kudla kuhle futhi esiswini ngoba kucebile nge-fiber. Kuwukuhlakanipha ukunciphisa ama-carbohydrate acwengekile njengesinkwa esimhlophe, ilayisi elimhlophe, kanye nokudla neziphuzo ezinoshukela omningi owengeziwe ngangokunokwenzeka.

I-Fiber - Isixazululo esihle kakhulu sokuphathwa kabi kwesisu kanye nokuqunjelwa!

Ukuqunjelwa kuyinkinga ecasulayo kakhulu komama abaningi ngesikhathi sokukhulelwa. Kungabangela ukuqunjelwa kanye nokungakhululeki. Isixazululo semvelo esingcono kakhulu salokhu ukudla ukudla okuqukethe i-fiber. Yikuphi ukudla okune-fiber eningi?

• Okusanhlamvu okuphelele - lokho kusho okusanhlamvu okuphelele, isinkwa se-bran, ilayisi elinsundu, ama-oats.
• Izithelo ezintsha (ubhanana, umango, upapaya, amawolintshi) kanye nemifino (izaqathi, ubhontshisi, isipinashi, iklabishi).
• Imifino efana ne-lentile, ubhontshisi oluhlaza, ubhontshisi oluhlaza kanye nobhontshisi.

Uma lokhu kufakwa ekudleni, amathumbu asebenza kangcono futhi ukuqunjelwa kungancishiswa kakhulu. Futhi, phuza amanzi amaningi ukuze i-fiber isebenze kahle.

I-Folic Acid - Ibalulekile ekuthuthukisweni kobuchopho bomntwana kanye nomgogodla!

I-folic acid iyivithamini ebaluleke kakhulu okufanele uqale ukuyithatha kusukela ngesikhathi uhlela ukukhulelwa. Lokhu kungenxa yokuthi isiza ubuchopho bomntwana kanye nomgogodla (ithubhu yemizwa) ukuthi kukhule kahle. Uma ungakutholi okwanele, ingane yakho isengozini enkulu yokuthola izinkinga ezinkulu zokuzalwa ezifana nezinkinga zethubhu yemizwa. Ngakho-ke, ukuthatha okungenani ama-microgram angu-400 (0.4 milligrams) e-folic acid ngosuku ngaphambi kokukhulelwa kanye nezinyanga ezimbalwa zokuqala zokukhulelwa kunganciphisa kakhulu le ngozi. Eminyakeni yesibili neyesithathu yokukhulelwa, lesi sidingo sikhula sibe cishe ama-microgram angu-600 (0.6 milligrams), kanti umama oncelisayo udinga cishe ama-microgram angu-500 (0.5 milligrams). Lokhu kutholakala ezinkwa nasezinhlamvini ezifakwe i-folic acid. Futhi, imifino eluhlaza (njengesipinashi, i-kale, kanye nemifino eluhlaza), izithelo ze-citrus (amawolintshi, ama-tangerine), ama-avokhado, ama-lentile, nobhontshisi ngokwemvelo kuqukethe leli vithamini elibizwa ngokuthi i-folate.

Amafutha Anempilo - Ingane yakho idinga amafutha ukuze ikhule, kodwa lawo amnandi!

Nakuba abanye abantu besaba amafutha, amafutha ayingxenye ebalulekile yokudla okunempilo. Amafutha ayadingeka ekukhuleni komntwana, ikakhulukazi ngesikhathi sokukhulelwa, ikakhulukazi ekukhuleni kobuchopho. Kodwa-ke, kufanele ukhethe amafutha anempilo, okungukuthi, amafutha angagcwele . Amafutha agcwele angenampilo (inyama enamafutha amaningi, ibhotela, uwoyela kakhukhunathi) kanye namafutha e-trans (atholakala kuma-margarine, izinto ezibhakiwe, kanye nokudla okusheshayo) kufanele ancishiswe ngangokunokwenzeka. Amafutha anempilo angatholakala ku:

• Amafutha emifino afana namafutha omnqumo , amafutha e-canola, namafutha e-sunflower.
• Amantongomane namabhotela amantongomane enziwe ngamantongomane afana nama-cashew, amantongomane, ama-alimondi, kanye nembewu yethanga.
• Ukwatapheya.
• Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye ne-sardine (lezi ziqukethe nama-omega-3 fatty acids).

I-Iodine - Yokuthuthukisa ubuchopho bomntwana kanye nokusebenza kwe-thyroid!

I-Iodine iyiminerali ebalulekile esiza i-thyroid gland emzimbeni wethu ukuthi ikhiqize ama-hormone. Lawa ma-hormone abaluleke kakhulu ekukhuleni komntwana, ikakhulukazi ubuchopho. Uma umntwana engatholi i-iodine eyanele ngesikhathi sokukhulelwa, ingabangela izinkinga nge-thyroid gland, ukubambezeleka kokukhula, kanye nokukhubazeka kokufunda. Ngakho-ke, kubalulekile ukuthi omama abakhulelwe nabancelisayo basebenzise usawoti one-iodine lapho bepheka futhi bedla ukudla okucebile nge-iodine, njengokudla kwasolwandle (inhlanzi, i-shrimp, i-shellfish), kanye nemikhiqizo yobisi. Futhi, hlola ukuthi i-vitamin yokukhulelwa oyithathayo iqukethe ama-microgram angu-150 e-iodide (lolu uhlobo lwe-iodine olumuncwa kalula ngumzimba). Uma lunganele, kungumqondo omuhle ukukhuluma nodokotela wakho ubuze ukuthi udinga yini ukuthatha enye eyengeziwe.

I-Iron - Vimbela i-Anemia Yokuntuleka Kwe-Iron bese Unqoba Ukukhathala!

I-iron ibalulekile ekwenzeni i-hemoglobin emangqamuzaneni abomvu egazi. Ngesikhathi sokukhulelwa, umntwana udinga igazi elengeziwe ukuze akhule futhi athuthuke i-placenta, ngakho-ke isidingo se-iron naso siphezulu kakhulu. Ngesikhathi sokukhulelwa , ungavimbela i-anemia yokuntuleka kwe-iron ngokudla ukudla okune-iron eningi kanye nokuthatha izithasiselo ze-iron njengoba kunqunywe udokotela wakho. Uma une-iron ephansi, ungase uzizwe ukhathele ngaso sonke isikhathi, ube nobunzima bokuphefumula, futhi ube nesiyezi . Ukudla okune-iron eningi:

• Inyama ebomvu engenamafutha, inkukhu, nenhlanzi.
• Inhlanzi.
• Okusanhlamvu okuqiniswe ngensimbi.
• Imifino efana ne-lentile, ubhontshisi oluhlaza kanye nobhontshisi oluhlaza.
• Imifino eluhlaza okotshani njengespinashi, i-kale, kanye nemifino eluhlaza okotshani.
• Ukumuncwa kwensimbi kuyanda uma ukudla okunensimbi kudliwa nokudla okunothe ngevithamini C (ulamula, amawolintshi, utamatisi).

Amaprotheni - njengezitebhisi zokwakha umzimba womntwana!

Iphrotheni iyisakhiwo esiyinhloko somzimba womntwana, okuhlanganisa imisipha, amathambo, isikhumba, kanye nezitho zangaphakathi. Ikakhulukazi ezinyangeni zesibili nezesithathu zokukhulelwa, ukukhula komntwana kuyashesha, ngakho-ke isidingo samaprotheni naso siphezulu. Nakuba umama okhulelwe edinga amaprotheni amaningi kunowesifazane ojwayelekile, akukhuthazwa ukuyithola emithonjeni yokwenziwa njenge-protein shakes kanye ne-protein powders. Into engcono kakhulu ukuthola amaprotheni ekudleni kwemvelo. Imithombo emihle yamaprotheni:

• Inyama engenamafutha, inkukhu, inhlanzi.
• Amaqanda.
• Ubisi, iyogathi, ushizi.
• Ama-lentile, ubhontshisi, ubhontshisi, ama-soya.
• Amantongomane afana nama-cashew, amantongomane, nama-alimondi, kanye nama-nut butter enziwe ngawo.
• I-Tofu.

I-Vitamin A - yenhliziyo yengane yakho, ukubona kwayo, kanye nokuzivikela komzimba!

I-Vitamin A iyi-vitamin ebalulekile esiza inhliziyo, amehlo, kanye nesimiso somzimba sokuzivikela somntwana wakho ukuba sikhule. Ukuntuleka kwe-Vitamin A akuvamile emazweni athuthukile. Kodwa-ke , ukuthatha i-vitamin A eningi kungaba yingozi enganeni yakho futhi kubangele ukukhubazeka kokuzalwa. Ngakho-ke, kungcono ukuthatha i-vitamin A ngaphambi kokubeletha equkethe ama-microgram angu-1,500 (5,000 IU) e-vitamin A. Futhi, ungathathi izithasiselo ze-vitamin A ngaphandle kokuthi kunconywe udokotela ngokuqondile. Ukudla okuphephile okuqukethe i-vitamin A:

• Ubisi nokudla kobisi.
• Izithelo eziwolintshi neziphuzi kanye neminye imifino (isib. ipapaya, i-cantaloupe, izaqathi, ubhatata, ithanga).
• Imifino eluhlaza okotshani (isipinashi, i-kale).

I-Vitamin B12 - yokwakheka kwegazi lomntwana kanye nokusebenza kobuchopho!

I-Vitamin B12 iyi-vitamin ebaluleke kakhulu ekwakhekeni kwamangqamuzana abomvu egazi enganeni, ekukhuleni kobuchopho, kanye nokusebenza kahle kobuchopho. Itholakala kakhulu ekudleni kwezilwane. Okusho ukuthi, ezintweni ezifana nenyama, inhlanzi, inkukhu, ubisi, namaqanda. Kukhona futhi okusanhlamvu okuqinisiwe okune-vitamin B12 eyengeziwe, kanye nakwezinye izindlela zobisi ezingezona ezobisi njengobisi lwesoya.

Uma ungumuntu odla imifino noma odla imifino kuphela, kufanele ukhulume nodokotela wakho mayelana nokuthi kufanele yini uthathe izithasiselo ze-vitamin B12 ngesikhathi sokukhulelwa nangesikhathi uncelisa, njengoba ukuntuleka kokudla kungabangela izinkinga kuwe nakumntwana wakho.

I-Vitamin D - Isiza umzimba ukuthi umunce i-calcium futhi iqinise amathambo!

I-Vitamin D ingenye i-vitamin ebalulekile esiza imizimba yethu ukuthi imunce i-calcium, esiza ukugcina amathambo namazinyo ethu eqinile. I-Vitamin D ikhiqizwa emzimbeni lapho isikhumba sethu sichayeka elangeni. Kodwa-ke, asikwazi ukuthola ukukhanya kwelanga okwanele njalo ekuseni nakusihlwa, futhi ngezinye izikhathi kungase kunganeli. Ngakho-ke, sidinga ukukuthola ekudleni futhi. Ukudla okuqukethe i-vitamin D:

• Ubisi oluqinile olunamafutha amancane noma olungenawo amafutha olune-vitamin D eyengeziwe.
• Ijusi le-orange elinovithamini D owengeziwe.
• Iqanda eliphuzi.
• Izinhlanzi ezinamafutha njenge-salmon ne-tuna.

Ochwepheshe batusa ukuthi omama abakhulelwe nabancelisayo bathole okungenani ama-International Units (IU) angu-600 e-vitamin D ngosuku. Uma ungaqiniseki ukuthi uthola i-vitamin D eyanele yini, khuluma nodokotela wakho.

Izinto ezibalulekile okufanele uzikhumbule!

Zonke lezi zakhamzimba zibaluleke kakhulu empilweni yakho, empilweni yengane yakho engakazalwa, kanye nempilo yengane yakho encelisayo.

Kalula nje, ukudla ukudla okunempilo nokulinganiselayo kuyinto ebaluleke kakhulu. Lokho kusho ukwengeza imifino ehlukahlukene enemibala, izithelo, okusanhlamvu okuphelele, amantongomane, ubhontshisi, inyama, inhlanzi, kanye nemikhiqizo yobisi ekudleni kwakho. Ungadli ukudla okufanayo ngokuphindaphindiwe, gcina ukudla okuhlukahlukene.

• Iseluleko sezokwelapha siyimpoqo:Landela imiyalelo kadokotela wakho noma yesisebenzi sezempilo somndeni wakho ngokucophelela, ikakhulukazi mayelana nezithasiselo. Bayazi ukuthi yini engcono kakhulu ngesimo sakho. Ungalokothi uqale ukuthatha amavithamini amasha ngaphandle kokubonisana nodokotela kuqala.
• Phuza amanzi amaningi: Ungakhohlwa ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku. Lokhu kubaluleke kakhulu futhi. Kubaluleke kakhulu ukuthi umama oncelisayo ahlale enamanzi amaningi.
• Uma ungabaza, buza: Uma unokungabaza okuncane kakhulu ngokudla noma ukudla okunomsoco, njengokuthi "Kulungile ukudla lokhu?" "Ingabe lokhu kuzolimaza ingane?", ungesabi noma ungabaze ukubuza udokotela wakho.

Awuwedwa kulolu hambo. Impilo yakho neyengane yakho yizona zinto ezibaluleke kakhulu. Ngakho-ke yidla kahle, uphuze kahle, ujabule, futhi uhlale uphilile! Izifiso ezinhle kuwe!

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Ukudla okunempilo kokukhulelwa , ukuncelisa ibele, izakhamzimba ezibalulekile, amavithamini, amaminerali, ukukhulelwa okunempilo, ukukhula komntwana