Lesi yisikhathi esihle kakhulu empilweni yakho. Cishe uzizwa sengathi kufanele wenze konke okulungile ngengane esesiswini sakho. Omunye wemibuzo emikhulu ongase ube nayo uthi, 'Kufanele ngidle ini? Kufanele ngiyigweme ini?' Ungakhathazeki, namuhla sizoxoxa ngokudla okungcono kakhulu okuzokusiza wena nengane yakho nihlale niphilile. Khumbula, uma unemibuzo mayelana nokudla kwakho ngesikhathi sokukhulelwa, ungalokothi unqikaze ukukhuluma nodokotela wakho.
Imigomo yokudla okunempilo ngesikhathi sokukhulelwa
Ukudla okunempilo kubaluleke kakhulu ekukhuleni nasekukhuleni kwengane yakho ngesikhathi sokukhulelwa. Kalula nje, udinga amakhalori angaba ngu-300 ngosuku kunangaphambi kokuba ukhulelwe. Uma uthwele amawele, lokhu kungaba amakhalori angaphezu kuka-600 ngosuku.
Kungaba nzima kancane ukudla ngale ndlela ezinyangeni ezimbalwa zokuqala ngenxa yesicanucanu nokuhlanza ('Ukugula Kwasekuseni'). Kodwa-ke, ngenkathi uzama ukudla ukudla okunempilo ngangokunokwenzeka, kubaluleke kakhulu futhi ukuthatha 'amavithamini' angaphambi kokubeletha (amavithamini adingekayo ngesikhathi sokukhulelwa) anikezwa udokotela wakho.
Ukuze uthole zonke izakhamzimba ozidingayo, udinga ukudla ukudla okuhlukahlukene esikhundleni sokudla uhlobo olulodwa nje.
Ake sibheke ithebula elingezansi ukuze sibone izigaba zokudla kanye namanani okufanele siwadle ngosuku.
| Isigaba sokudla | Ukudla okunconywayo kwansuku zonke |
|---|---|
| Izinkwa kanye nokolweni (okusanhlamvu okuphelele) | Iziphako ezingu-6-11 |
| Isithelo | Iziphako ezi-2-4 |
| Imifino | Amasheya angu-4 noma ngaphezulu |
| Imikhiqizo yobisi | Amasheya angu-4 |
| Amaprotheni (inyama, inhlanzi, amaqanda, amantongomane) | Amasheya angu-3 |
Izakhamzimba ezibalulekile kuwe kanye nengane yakho
Isidingo sezakhamzimba ezithile siphezulu ngesikhathi sokukhulelwa. Ake sibheke lokho ngokwehlukana.
I-Fiber
Ukudla okucebile nge-fiber kungasiza ekuvimbeleni ukuqunjelwa , okuyinto abantu abaningi abayitholayo ngesikhathi sokukhulelwa . Ungathola i-fiber ezinkweni ezigcwele okusanhlamvu, ilayisi le-bran, i-oats, ubhontshisi, i-pasta, kanye nezithelo nemifino. Kungcono ukuthola i-fiber ekudleni kwakho. Kodwa uma lokho kunganele, khuluma nodokotela wakho mayelana nokuthatha isithasiselo se-fiber.
Amaprotheni
Umthamo wegazi lakho uyanda ngesikhathi sokukhulelwa, futhi udinga futhi ukwenza igazi lomntwana wakho. Amaprotheni abalulekile kulokhu. Ikakhulukazi amaprotheni amuncwa kalula ngumzimba , njengenyama ebomvu engenamafutha, inkukhu, nenhlanzi. Ungathola futhi amaprotheni ezintweni ezifana nobhontshisi, uphizi, udali, amaqanda amhlophe, kanye ne-tofu.
Amafutha Anempilo
Wena nomntanakho nidinga amafutha ukuze nihlale niphilile. Kodwa into ebaluleke kakhulu ukukhetha amafutha anempilo, angagcwele . Izibonelo ezinhle zalawa zifaka amafutha omnqumo, amafutha emifino, ama-avokhado, namakinati.
Amavithamini namaminerali abalulekile
Isidingo samavithamini namaminerali siphezulu kakhulu ngalesi sikhathi. Ngaphezu kwamavithamini anikezwe udokotela wakho ngaphambi kokubeletha, kubalulekile futhi ukuwathola ekudleni.
| Izakhamzimba | Isidingo sansuku zonke | Ukudla okutholakalayo |
|---|---|---|
| I-calcium | 1,000-1,300 mg | Ubisi, iyogathi, ushizi, inhlanzi encane enamagobolondo, imifino eluhlaza. |
| Insimbi | 27 mg | Inyama ebomvu enamafutha amancane, isipinashi, ubhontshisi, udali. |
| I-Folate (i-Folate / i-Folic Acid) | 600 mcg (0.6 mg) | Imifino eluhlaza okotshani, ubhontshisi, ama-chickpeas (kuvimbela izifo ezifana ne-'Spina Bifida', okuyizinkinga zokuzalwa ohlelweni lwezinzwa lomntwana). |
| I-Vitamin C | 80-85 mg | Amawolintshi, i-grapefruit, ama-strawberry, i-guava, i-papaya, i-broccoli, utamatisi, inhlanzi kanye nopelepele opelepele. (Kwenza insimbi ibe lula ukuthi umzimba umunce). |
| I-Iodine | 220 mcg | Usawoti one-iodized, ukudla kobisi, izinhlanzi zasolwandle (ngobuningi obulinganiselwe). (Okubalulekile ekuthuthukisweni kobuchopho bomntwana kanye nesimiso sezinzwa). |
Izinto okufanele uzigweme ngesikhathi sokukhulelwa
Ukuze ingane yakho iphephe, ukudla okunye kungadinga ukunqunyelwa ngokuphelele noma kakhulu phakathi nalesi sikhathi.
- Utshwala: Yeka ngokuphelele. Utshwala bungabangela ukuzalwa ngaphambi kwesikhathi, ukukhubazeka kwengqondo, ukukhubazeka kokuzalwa, kanye nokuzalwa kwesisindo esiphansi.
- I-Caffeine : Nciphisa ku-300 mg ngosuku. Inkomishi yekhofi evamile iqukethe cishe i-150 mg ye-caffeine, kanti inkomishi yetiye iqukethe cishe i-80 mg. I-Chocolate, ikakhulukazi i-black chocolate, nayo iqukethe i-caffeine.
- Izinhlanzi eziqukethe i-mercury eningi: Gwema ukudla izinhlanzi ezinkulu zasolwandle ezifana noshaka, i-swordfish, kanye ne-king mackerel. Amazinga aphezulu e-mercury kulezi zinto angalimaza uhlelo lwezinzwa lomntwana.
- Ushizi othambile ongafakwanga izinhlayiya: Gwema ushizi ofana ne-feta, i-brie, noshizi onemithambo eluhlaza okwesibhakabhaka. Lokhu kungaqukatha igciwane elibizwa ngokuthi i-Listeria, okuyigciwane eliyingozi ngesikhathi sokukhulelwa. Ushizi oqinile ofana noshizi okhilimu uphephile.
- Inyama nenhlanzi eluhlaza noma engaphekiwe kahle: Gwema ukudla inhlanzi eluhlaza, inyama engaphekiwe kahle, kanye ne-shellfish eluhlaza, njenge-sushi. Lokhu kungaqukatha amabhaktheriya ayingozi kanye nezinambuzane.
Nansi indlela yokulungisa ukudla neziphuzo ngezinsuku ezinzima
Isicanucanu, ukuqunjelwa, kanye nesilungulela kuyinto evamile ngesikhathi sokukhulelwa. Lawa macebiso azokusiza ukuthi ulawule ukudla kwakho phakathi nalesi sikhathi.
- Ngesicanucanu nokuhlanza (Ukugula Kwasekuseni): Yidla okuthile okufana nama-cracker noma i-dry toast ngaphambi kokuvuka embhedeni ekuseni. Yidla ukudla okuncane usuku lonke, kunokudla ukudla okukhulu ngesikhathi esisodwa. Gwema ukudla okunamafutha, okuthosiwe, okunongwe kakhulu, nokunamafutha.
- Ngokuqunjelwa: Yidla imifino nezithelo eziningi ezicebile nge-fiber. Phuza okungenani izingilazi zamanzi ezingu-6-8 ngosuku.
- Ngesilungulela: Yidla ukudla okuncane okuningana kunokudla ukudla okukhulu. Abanye abantu bathola impumuzo ngokuphuza ingilazi yobisi ngaphambi kokudla. Nciphisa iziphuzo ezibabayo, ezine-asidi, kanye ne-caffeine.
Iseluleko esikhethekile komama abadla imifino
Uma ungumuntu odla imifino kuphela, akudingeki ushintshe ukudla kwakho ngoba nje ukhulelwe. Kodwa-ke, kubalulekile ukulungisa ukudla kwakho ukuqinisekisa ukuthi wena nomntanakho nithola izakhamzimba ezanele njengeprotheni , i-iron, i-calcium, ne-vitamin B12 . Faka ubhontshisi, amalentili, ama-chickpeas, i-tofu, amantongomane, nemifino eluhlaza ekudleni kwakho. Kungcono ukukhuluma nodokotela wakho ngalokhu bese ucela iseluleko kuchwepheshe wezokudla uma kudingeka.
Izifiso Zokukhulelwa kanye ne-Pica
Kuvamile ukuba nezifiso zokudla okuthile ngesikhathi sokukhulelwa. Uma nje kunempilo, kulungile ukukudla ngokulinganisela.
Kodwa-ke, ngezinye izikhathi ungase uzizwe unesifiso sezinto ezingadliwa, njengezingqimba zeqhwa, uthuli, ubumba, izinti zoshokoledi, kanye nesitashi. Lesi simo sibizwa ngokuthi i-Pica . Lokhu kungahlotshaniswa nesimo esifana nokuntuleka kwensimbi (`i-Anemia`) . Ungazidli izinto ezinjalo nganoma yisiphi isizathu. Kuyingozi kuwe nakumntanakho. Uma uhlangabezana nesifiso esinjalo, tshela udokotela wakho ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Yidla ukudla okunempilo okuhlanganisa ukudla okuhlukahlukene. Ungadli into efanayo nsuku zonke.
- Thatha amavithamini kanye nezithasiselo zensimbi ezinikezwe udokotela wakho ngesikhathi esifanele.
- Yeka ngokuphelele ukuphuza utshwala, ukubhema, nokudla izinhlanzi eziqukethe i-mercury eningi.
- Phuza amanzi amaningi usuku lonke. Ungavumeli umzimba wakho uphelelwe amanzi emzimbeni.
- Ungadli ukudla okuthile ukuze wehlise isisindo ngesikhathi sokukhulelwa. Kuyingozi kuwe nakumntwana wakho.
- Uma unenkinga ngokudla kwakho, imikhuba yokudla, noma enye inkinga yezempilo, qiniseka ukuthi ukhuluma nodokotela wakho.
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