Njengoba izindaba zokuthi uzoba umama, cishe ugcwele injabulo, ithemba, kanye nelukuluku elincane. 'Manje sengidla abantu ababili, akunjalo?', 'Kufanele ngidleni?', 'Kufanele ngigweme ini?' Kuvamile ukuba imibuzo eminingi efana nale ifike engqondweni. Eqinisweni, isikhathi esibaluleke kakhulu empilweni yowesifazane uma kukhulunywa ngokudla okunempilo ngesikhathi sokukhulelwa nokuncelisa . Ngakho-ke namuhla, ake sixoxe ngokuthi kubaluleke kangakanani ukudla kwakho ukuletha umntwana onempilo nohlakaniphile kuleli zwe, nokuthi ungakwenza kanjani kahle.
Kusho ukuthini ngempela 'ukudla kwabantu ababili'?
Abantu abaningi bacabanga ukuthi 'ukudla abantu ababili' kusho ukuphinda kabili inani lokudla okudlayo. Kodwa lokho kuyiphutha elingalungile. Okubalulekile lapha akulona inani, kodwa ikhwalithi yokudla. Ukudla okunomsoco okudlayo kuthinta ngqo ukukhula komntwana esibelethweni.
Ucwaningo lwezokwelapha lwanamuhla luthole ukuthi ukudla kukamama ngesikhathi sokukhulelwa kungathinta ngisho nempilo yengane yakhe (isibonelo, ukukhuluphala ngokweqile, isifo sikashukela, isifo senhliziyo) ngemva kokuzalwa. Lokhu kubizwa ngokuthi `(Epigenetics)`. Kalula nje, imikhuba yakho emihle yokudla iyisipho esibaluleke kakhulu ongasinika ingane yakho.
Ungaphuthelwa yilezi zakhamzimba!
Nakuba zonke izakhamzimba zibalulekile ngesikhathi sokukhulelwa , kudingeka siqaphele kakhulu ezinye ngoba zibalulekile ekukhuleni komntwana.
| Izakhamzimba ezibalulekile | Kungani lokho kubalulekile? |
|---|---|
| I-Folic Acid | Lokhu kubaluleke kakhulu kusukela enyangeni yokuqala yokukhulelwa. Ngoba kubalulekile ekuthuthukisweni kobuchopho bomntwana kanye nomgogodla. Ukuntuleka kwe-folic acid kunciphisa ingozi yokukhubazeka kwe-neural tube enganeni, njenge-"Spina Bifida". Lokhu kufakiwe kuvithamini udokotela wakho akunikeza yona. Futhi, engeza ukudla okufana nokusanhlamvu, isinkwa, ilayisi, kanye ne-pasta okune-folic acid engeziwe ekudleni kwakho. |
| Insimbi | Ngesikhathi sokukhulelwa, izidingo zomzimba wakho zensimbi zikhuphuka cishe ngo-50% uma kuqhathaniswa nokuvamile. Insimbi ibalulekile ekwenzeni i-hemoglobin, ethwala umoya-mpilo egazini. Uma ungenayo insimbi eyanele, ungase uzizwe ukhathele kakhulu futhi ukhathele. Futhi, ukuntuleka kwensimbi okukhulu kungabangela isisindo esiphansi sokuzalwa futhi kubangele ukuthi umntwana angabi nensimbi eyanele lapho ezalwa. |
| I-calcium | I-calcium ibalulekile ekukhuleni kwamathambo namazinyo engane yakho. Uma ungatholi i-calcium eyanele ekudleni kwakho, ingane yakho izothatha i-calcium eyidingayo emathanjeni akho. Lokhu kungenza amathambo akho abe buthaka futhi kwandise ingozi yakho yokuthola izifo ezifana ne-osteoporosis esikhathini esizayo. |
| I-DHA (i-Docosahexaenoic Acid) | Lokhu kuyi-omega-3 fatty acid ebaluleke kakhulu ekuthuthukisweni kobuchopho kanye nokubona kwengane. Lokhu kutholakala ezinhlanzini ezifana ne-salmon. Kodwa-ke, gwema ukudla izinhlanzi ezinkulu ezifana ne-shark, i-tilefish, kanye ne-king mackerel. Zingaqukatha izinsimbi ezisindayo njenge-methylmercury, ezingaba yingozi ohlelweni lwezinzwa lomntwana. I-salmon namaqanda ane-DHA engeziwe aphephile. Buza udokotela wakho uma udinga isithasiselo se-DHA. |
Ake sifunde ngamavithamini anikezwa ngaphambi kokubeletha
Udokotela wakho uzokunikeza i-vitamin ekhethekile yokukhulelwa okufanele uyithathe ngesikhathi sokukhulelwa. Lokhu kuqukethe izakhamzimba eziningi ezibalulekile, njenge-folic acid kanye ne-iron, ngobuningi obufanele.
Ucwaningo luthole ukuthi omama abaphuza le vithamini njalo banengozi ephansi ngo-45% yokuthola isimo esibizwa ngokuthi "i-Preeclampsia." I-Preeclampsia yisimo esiyingozi ngesikhathi sokukhulelwa esibangela umfutho wegazi ophezulu kanye neprotheyini emchameni. Iyimbangela ehamba phambili yokuzalwa ngaphambi kwesikhathi.
Kodwa ngezinye izikhathi la maphilisi evithamini angaba makhulu kancane futhi kube nzima ukuwagwinya. Noma i-iron ekuwo ingabangela ukucasuka kwesisu noma ukuqunjelwa. Uma unenkinga enjalo, ungabi namahloni ngakho futhi nakanjani khuluma nodokotela wakho. Uzokunikeza enye inketho ekufanele.
Udinga futhi ukucabanga ngama-calories kanye nokukhuluphala.
Ngesikhathi sokukhulelwa, udinga amakhalori engeziwe angu-300 ngosuku.Kungama-ounce kuphela. Akuyona inani elikhulu. Cabanga ngakho, ama-apula amabili amakhulu anamakhalori amaningi kangaka. Ngakho ukukhulelwa akusona isikhathi sokudla ujabule.
Ngokuvamile kubhekwa njengokunempilo kowesifazane okhulelwe ukukhulisa isisindo esiphakathi kwamakhilogremu angu-11-16 (amakhilogremu angu-25-35). Owesifazane onesisindo esingaphansi kwesisindo angase elulekwe ukuthi andise isisindo kancane, kanti owesifazane okhuluphele kakhulu angase elulekwe ukuthi anciphise isisindo.
Ungalokothi uzame ukunciphisa isisindo (ukudla) ngesikhathi sokukhulelwa. Xoxa nodokotela wakho nganoma yiziphi izinkinga onazo mayelana nesisindo sakho bese ulandela iseluleko sakhe.
Cabanga kabili ngalokho okuphuzayo.
Kubaluleke kakhulu ukuphuza cishe izingilazi zamanzi eziyi-10 ngosuku ngesikhathi sokukhulelwa. Amanzi angcono kakhulu. Kodwa ungangeza nezinto ezifana nobisi kanye nejusi yezithelo ezintsha kulokhu.
Ziyeke lezi nakanjani.
- Utshwala: Ukuphuza utshwala ngesikhathi sokukhulelwa kungabangela izinkinga ezinkulu zomzimba nezengqondo zokuzalwa enganeni. Akukho silinganiso sotshwala esiphephile. Ngakho-ke, kungcono ukugwema utshwala ngokuphelele. Uma uphuze utshwala ngaphambi kokuba uthole ukuthi ukhulelwe, ungesabi ukutshela udokotela wakho.
- I-Caffeine: Ikhofi, itiye, kanye neziphuzo ezibandayo ezithile ziqukethe i-caffeine. Nakuba kunemibono ehlukahlukene ngemiphumela yayo, kungcono ukunciphisa ukudla kwakho ikhofi kube yizinkomishi ezi-1-2 ngosuku ngezizathu zokuphepha .
- Iziphuzo ezinoshukela: Iziphuzo zezithelo ezipakishiwe kanye nama-soda zinoshukela omningi nama-calories. Lokhu kungaholela ekukhuleni kwesisindo okungadingekile. Kunalokho, kungcono ukuphuza amajusi ezithelo amasha enziwe ekhaya (ngoshukela omncane).
Nansi indlela yokuhlela ukudla kwakho kwansuku zonke:
Owesifazane okhulelwe onesisindo esinempilo futhi osebenza kahle udinga amakhalori angaba ngu-2400 ngosuku. Ithebula elingezansi lingakunikeza umbono omuhle wezinhlobo nenani lokudla okufanele ukudle ngosuku.
| Uhlobo lokudla | Izabelo ngosuku | Izibonelo |
|---|---|---|
| Okusanhlamvu | Iziphako eziyi-8 | Ucezu lwesinkwa se-bran, indebe eyodwa kwezimbili yelayisi/i-pasta ephekiwe |
| Imifino | Iziphako ezingu-4+ | Izaqathi ezimbili ezingaphekiwe, inkomishi eyodwa yemifino eluhlaza |
| Isithelo | Iziphako ezi-2-4 | I-apula elincane eli-1/i-orenji/amapentshisi, inkomishi e-1 yamajikijolo |
| Ukudla kobisi | Iziphako ezi-3 | 240 ml ubisi noma iyogathi, 40 g ushizi |
| Inyama, inhlanzi, amaqanda, amantongomane | Iziphako ezi-2-3 | Amagremu angu-60-85 enyama ephekiwe, inhlanzi, noma inkukhu |
| Amafutha noshukela | Kuncane kakhulu | Nciphisa okuningi ngangokunokwenzeka. |
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kwakho okunomsoco kuyindlela engcono kakhulu ongayitshala empilweni yengane yakho yesikhathi esizayo, ngakho-ke gxila ekhwalithini kunobuningi.
- I-folic acid, i-iron, i-calcium, kanye ne-DHA yizakhamzimba ezibalulekile ngalesi sikhathi.
- Thatha i-vitamin yokukhulelwa udokotela wakho akunikeza yona ngaphandle kokulahlekelwa yilutho. Uma unenkinga yokuyithatha noma uma unezinye izinkinga, tshela udokotela wakho.
- Yeka ukuphuza utshwala ngokuphelele. Nciphisa iziphuzo ezine-caffeine.
- Khuluma nodokotela wakho njalo ngokudla kwakho, ukukhuluphala, noma ezinye izinkinga zempilo. Uzokunikeza iseluleko esingcono kakhulu.
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