Uma ulindele umntwana, yisikhathi esimnandi kakhulu. Kodwa uma unesifo sikashukela sohlobo 1 noma sohlobo 2, kuzodingeka uqaphele kakhudlwana ngalokho okudlayo nokuphuzayo phakathi nalesi sikhathi. Ungakubheki njengomthwalo omkhulu. Ngokuhlela okuncane, ungazilawula kalula lezi zinto futhi ugcine wena nomntwana wakho ongakazalwa niphilile. Ake sibone ukuthi singakwenza kanjani.
Okokuqala, ake senze uhlelo oluhle.
Uma uhlela ukukhulelwa, kungcono ukubonana nodokotela wezokudla kuqala. Bangakusiza ukuthi wakhe uhlelo lokudla olunempilo oluhambisana nendlela yakho yokuphila futhi lunikeze izakhamzimba ozidingayo. Ukudla ngesikhathi esifanayo nsuku zonke nokulandela lolu hlelo eduze kungasiza ekuvimbeleni amazinga kashukela egazini lakho ukuthi akhuphuke noma ehle ngokuzumayo.
Kodwa khumbula, "ukudla abantu ababili" akusho ukuthi ukuphinda kabili ukudla okudlayo. Ngesikhathi sokukhulelwa, udinga inani elincane lamakhalori, cishe angu-300 ngaphezu kwalokho okudlayo ngokujwayelekile, ngosuku. Ngakho-ke esikhundleni sokudla okwengeziwe, gxila ekudleni ukudla okunomsoco kakhulu .
Ngakho-ke, yini okufanele siyidle?
Yonke imithetho yokudla okuhle kokukhulelwa okunempilo iyasebenza lapha. Ukuze uthole zonke izakhamzimba ozidingayo, udinga ukufaka ukudla okulinganiselayo kwemifino, okusanhlamvu okuphelele, izithelo, imikhiqizo yobisi enamafutha aphansi, inyama engenamafutha amaningi, namafutha anempilo.
Udinga futhi ukuba nohlelo oluhle lokulawula amazinga kashukela egazini lakho usuku lonke. Enye yezindlela ezinhle kakhulu zokwenza lokhu ukudla ukudla okuyinhloko okuthathu kanye nokudla okulula okuthathu ngosuku. Zama ukufaka okungenani uhlobo olulodwa lwamaprotheni nama-carbohydrate ekudleni ngakunye kwalokhu kudla.
| Izinhlobo zamaphrotheni | Izinhlobo zama-carbohydrate |
|---|---|
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Njengangaphambi kokukhulelwa, udinga ukubala ama-carbohydrate akho ukuze usize ekulawuleni amazinga kashukela egazini lakho. Inani lama-carbohydrate owadingayo lincike ezintweni ezifana nokuphakama kwakho, isisindo, izinga lomsebenzi, kanye nokulawula ushukela wegazi njengamanje. Uchwepheshe wakho wezokudla uzokutshela ngqo ukuthi yiliphi inani lama-carbohydrate nama-calories akulungele. Izidingo zakho zama-calorie zingase zande kancane kancane njengoba ukukhulelwa kwakho kuqhubeka.
Izakhamzimba ezibalulekile zokukhulelwa
Nakekela ngokukhethekile lezi zakhamzimba ezidingwa yiwo wonke umama okhulelwe ngalesi sikhathi.
- I-Folic acid: Ivikela ekuphazamisekeni kwe-neural tube ebuchosheni bomntwana kanye nomgogodla. Udinga ama-microgram angu-400-800 e-folic acid ngosuku. Ungayithola ngesimo sephilisi, kanye nesipinashi, amantongomane, kanye nezinkwa eziqinisiwe kanye nokusanhlamvu. Buza udokotela wakho ngamanye amavithamini ongawadinga.
- I-calcium: Ingatholakala ekudleni kobisi kanye nemifino efana ne-broccoli.
- I-Vitamin D: Itholakala ezinhlanzini ezifana ne-salmon kanye nobisi oluqinisiwe.
- Insimbi: Ingatholakala enyameni ebomvu engenamafutha kanye nemifino efana nobhontshisi kanye ne-lentile.
Kukhona indlela elula kakhulu yokuhlela ipuleti lakho. Hlukanisa ingxenye yesine yepuleti lakho libe umthombo wamaprotheni njengenyama noma inhlanzi, kanye nengxenye yesine ibe ukudla okunesitashi njengelayisi, amazambane, noma ummbila. Gcwalisa ingxenye esele ngemifino enesitashi esincane njengemifino eluhlaza, utamatisi, kanye nethanga. Ungangeza nengilazi yobisi noma i-yogurt ekudleni kwakho.
Impela yeka lezi zinto!
Kunezinto ezimbalwa okufanele uzigweme ngesikhathi sokukhulelwa ukuze uphephe wena nomntwana wakho.
| Okungafanele ukuthathe | Isizathu namaphuzu abalulekile |
|---|---|
| Utshwala | Kukhulisa ingozi yokuphuphuma kwesisu kanye nesifo sotshwala somntwana osanda kuzalwa. Ngakho yeka ngokuphelele. |
| Ukudla okuluhlaza noma okungaphekiwe kahle | Gwema izinhlanzi ezingaphekiwe (njenge-sushi), izinhlanzi eziqukethe i-mercury eningi (njenge-tilefish), ubisi olungaphekiwe, ushizi (njenge-Brie, i-Feta), kanye namajusi. Pheka inyama, amaqanda, kanye nenkukhu kahle. Pheka amasoseji uze ufudumale kahle. |
| Iziphuzo ezicebile nge-caffeine | Ungaphuzi ngaphezu kwama-milligram angu-200 e-caffeine ngosuku (cishe izinkomishi eziyi-1 1/2 zekhofi evamile). Amanye amatiye e-herbal awana-caffeine, kodwa akwaziwa ukuthi ayithinta kanjani ingane yakho, ngakho buza udokotela wakho ngaphambi kokuwaphuza. |
| Izithambisi Zokwenziwa | Nakuba lokhu kungakaze kutholakale ukuthi akuphephile ngesikhathi sokukhulelwa, kungcono ukukudla ngokulinganisela. Hlola amalebula okudla ukuze uthole izithako ezifana ne-aspartame ne-saccharin. Cela udokotela wakho iseluleko sokuthi kufanele kube yimalini. |
| Amaswidi nama-dessert | Lokhu kungangeza ama-carbohydrate ngaphandle kokunikeza noma yikuphi ukudla okunomsoco, okubangela amazinga kashukela egazini akhuphuke. Ngakho-ke nciphisa lokhu kakhulu. |
Umlayezo Wokuya Nawe Ekhaya
- Kusukela ngesikhathi uhlela ukukhulelwa, khuluma nochwepheshe wezokudla bese udala uhlelo lokudla oluzokusebenzela.
- "Ukudla abantu ababili" akusho ukudla okuphindwe kabili kunalokho, kusho ukukhetha nokudla izinto ezinempilo.
- Hlela ukudla ukudla okuyinhloko okuthathu kanye nokudla okulula okuthathu ngosuku. Faka amaprotheni nama-carbohydrate ekudleni ngakunye.
- Ukulawula amazinga kashukela egazini lakho kubalulekile empilweni yakho neyengane yakho. Landela imiyalelo kadokotela wakho ngokucophelela.
- Gwema utshwala, ukudla okuluhlaza, kanye ne-caffeine eningi kakhulu. Uma ungabaza ngokudla okuthile, ungalokothi uqagele ngakho, cela udokotela wakho akuqinisekise.
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