Tracy Norris
Ukutya okunempilo kunye nokulinganisela ngexesha lokukhulelwa kunegalelo kwimpilo kamama kunye nosana olungekazalwa. Abantu abatya imifuno kunye nemifuno ngokukodwa kufuneka baqinisekise ukuba bafumana ukutya okwaneleyo kuzo zonke izondlo ezibalulekileyo. Kokuphi ukutya okucetyiswayo?
Isondlo kufuneka sibonakale njani ngexesha lokukhulelwa?
Ukutya okunempilo ngexesha lokukhulelwa - kwaye nangaphambi koko - kunempembelelo kwimpilo yomama nomntwana. Kubaluleke kakhulu ukunyamekela ukuthathwa kwamaminerali afana ne-iodine kunye ne-folic acid, njengoko zibalulekile ekuphuhliseni umntwana. Iinkonzo ezintlanu zeziqhamo kunye nemifuno ngosuku, zihlulwe zibe yi-400 grams yemifuno kunye ne-250 grams yeziqhamo, zinconywa.
Ukutya okubalulekileyo ngexesha lokukhulelwa
Ukuhlukahluka kubalulekile xa kuziwa kwisondlo ngexesha lokukhulelwa ukwenzela ukuba umzimba unikwe zonke izondlo ezibalulekileyo. Oku kuquka:
- imifuno neziqhamo
- Iimveliso ezipheleleyo zeenkozo zibonelela ngefayibha yokutya exabisekileyo kunye nevithamin B kunye ne-folic acid
- Intlanzi yolwandle (yenziwe kakuhle!) Kanye okanye kabini ngeveki - ukutya okufanelekileyo kwabasetyhini abakhulelweyo kuba kunceda ukugubungela imfuno ye-omega-3 fatty acids
- Ukutya kwezilwanyana, okufana noshizi, inyama, kunye namaqanda-ziqulethe i-iron, iiprotheyini (iiprotheyini), kunye ne-calcium, phakathi kwezinye izinto.
- Iimbotyi, eziqulathe iicarbohydrates ezilungileyo kwaye zikwatyebile kakhulu kwiprotheyini
Kukuphi ukutya okufuneka abafazi bakuphephe ngexesha lokukhulelwa?
Ukuba umntwana usendleleni, umama ozayo kufuneka akwenze ngaphandle kokutya kuba kunokumenzakalisa umntwana ongekazalwa:
- Ukutya okukrwada kwezilwanyana okufana nesoseji ekrwada (inyama, isalami, isoseji yeti) akuvumelekanga xa kufikwa kwisondlo ngexesha lokukhulelwa. Zinokubangela izifo ezithathelwanayo ze-listeriosis kunye ne-toxoplasmosis kunye ne-salmonella
- Abasetyhini abakhulelweyo nabo abavumelekanga ukuba batye iimveliso ezenziwe kwi-(semi) amaqanda aluhlaza afana ne-mayonnaise, njengoko kukho umngcipheko we-salmonella.
- Kwakhona amabhinqa afanele aluphephe ubisi olukrwada kunye neemveliso zobisi olukrwada ezifana ne-feta, i-cammbert, ne-cream cheese ngexesha lokukhulelwa, njengoko ubushushu obuphantsi bungazibulali iintsholongwane ezifumaneka kubisi olukrwada. Zisenokwenzakalisa umntwana ongekazalwa kwaye zibangele nokuphuma kwesisu. Kwelinye icala, abasetyhini banokukutya ngokukhuselekileyo oku kutya ngelixa bencancisa.
- Xa kuziwa kwiindawo zangaphakathi ezifana nezintso okanye isibindi, abafazi abakhulelweyo kufuneka banciphise inani elincinci ngenxa yokuba banokuquka isinyithi esinzima.
- Kwi-trimester yokuqala yokukhulelwa, isibindi akufunekanga sityiwe konke konke ngenxa yomxholo we-vitamin A ephezulu kakhulu. Ivithamin A eninzi inokulimaza ukukhula komntwana.
Ngaba i-caffeine ingaba yinxalenye yokutya ngexesha lokukhulelwa?
Ukuba uthanda ukusela ikofu, akudingeki ukuba wenze ngaphandle kwayo ngexesha lokukhulelwa kunye nokuncelisa. Iikomityi ezintathu ngosuku zihlelwa njengezikhuselekileyo. Nangona kunjalo, icaffeine eninzi yonyusa ukukhutshwa kwehomoni yoxinzelelo i-cortisol kwaye yonyusa uxinzelelo lwegazi. Icaffeine inokugqobhoza i-placenta ingathinteleki kwaye, ngobuninzi, ibe nefuthe ekukhuleni komntwana ongekazalwa. Ke ngoko, abasetyhini abakhulelweyo akufuneki basele kakhulu iziselo ezinecaffeine njengeziselo zamandla ezivela kwabasetyhini abakhulelweyo.
Yintoni ekufuneka abantu abatya imifuno kunye nezilwanyana beyijonge ngexesha lokukhulelwa?
Akukho nto iphosakeleyo ngokutya kwemifuno. Isicwangciso sokutya ngexesha lokukhulelwa kufuneka sibe neemveliso zobisi, amaqanda, imifuno, iziqhamo, imifuno kunye namandongomane. Oku kuqinisekisa ukunikezelwa kwezondlo kunye namavithamini kunye nentsimbi. Ukusetyenziswa okongeziweyo kweziqhamo ze-citrus kunye ne-pepper kuyacetyiswa ukuba kube lula ukufunxa isinyithi.
Kwizilwanyana, ngakumbi ngexesha lokukhulelwa, ukubonelela nge-vitamin B12, i-zinc, isinyithi, i-iodine, i-calcium, kunye neprotheni yinkxalabo. Ukongeza kuvavanyo lwezonyango oluqhelekileyo lonikezelo lwezondlo, izongezo zesondlo kufuneka zibe yinxalenye yokutya ngexesha lokukhulelwa.
