Kufanele kube yini ukudla ngesikhathi sokukhulelwa? Lo ngumbuzo unomphela wabesifazane abakhulelwe. Iminyaka eminingi kunombono ophutha ngokuphelele wokuthi inani lokudla elidliwe ngesikhathi sokukhulelwa kufanele landa - njengoba owesifazane okhulelwe edla "ngamabili." Eqinisweni, inani lamandla okudla kwabesifazane abakhulelwe kufanele landa ngamakhilomitha angu-300-500 kuphela. Isihluthulelo sokudla okunempilo kuyoba ukukhethwa kwemikhiqizo yekhwalithi elihle kuphela.
Ukudla okunomsoco nokulimazayo kwabesifazane abakhulelwe
Okokuqala, sibhala ukudla, okuyinto ngesikhathi sokukhulelwa kuvinjelwe ngokuqinile:
- okuluhlaza noma okuphekwe ngenyama yegazi - ukugwema ukutheleleka nge-E. coli, i-salmonella ne-toxoplasma;
- wathengwa inyama enobisi, ikhwalithi engabaza ngayo (ngenxa yezizathu ezifanayo njengenyama eluhlaza);
- amaqanda aluhlaza, kanye nama-creams nama-mayonnaise, lapho angaqukatha khona - ukuze angabamba i-salmonella;
- inhlanzi ekheniwe - ngenxa yengozi ye-ingress ye-mercury emzimbeni. Isibindi nesiphephe sebindi. Zine-vitamin A. ezicebile kakhulu. Ukusetshenziswa ngokweqile kwalesi vithamini kubangelwa ukuthi i-fetatogenicity ye-fetus;
- offal. Ekudleni abesifazane abathintekayo akufanele babe ne-offal (isibindi, isisu, izinso, ipeni) - ngoba abazuzi inzuzo encane. Esikhathini esidlule, abesifazane ngesikhathi sokukhulelwa kwakunconywa ubhedu, ngoba luqukethe inani elikhulu lensimbi. Kodwa-ke, okufanayo - ngisho nangaphezulu - owesifazane angathola inani lensimbi lapho efaka inyama ebomvu nezinsimbi zensimbi kwimenyu yakhe. Ukudla okulungiselelwe kusuka kumikhiqizo kungase kube nokudla ngokweqile kwamavithamini A, noma izinti zamathumbu;
- imifino engahlanjululwa. Lokhu kubaluleke ngokukhethekile ukukhumbula uma owesifazane okhulelwe enza umyalelo esitolo sokudlela: ngisho nasezindlini ezibiza kakhulu, ungaphazamisa ngephutha ikhasimende le-salad, noma eminye imifino. Esimweni esinjalo, kukhona ingozi yokutheleleka nge-toxoplasmosis;
- sushi kanye nenhlanzi eluhlaza ngokujwayelekile - nansi ingozi ye-listeriosis;
- hhayi ubisi olungagciniwe kanye ne-roquefort, i-camembert ne-brie.
Futhi manje ake sikhulume ngokudla okuwusizo kwabesifazane abakhulelwe
Ukudla kwesifazane ngesikhathi sokukhulelwa kufanele kube usizo kuye nasemzimbeni womntwana osathuthuka. Ngakho-ke, okuthandayo ekudleni abesifazane abakhulelwe banikezwa imikhiqizo elandelayo:
- high quality amaprotheni. Amaprotheni (noma amaprotheni) yizinto eziyinhloko zokuthuthukisa umzimba, imisipha, amathambo kanye nesikhumba somntwana. Ngaphezu kwalokho, ziyingxenye ye-macromolecules ebaluleke kakhulu yegazi. Ngokuphathelene nomama ozayo - amaprotheni amvikela ekuvupheni. Amaprotheni wekhwalithi ephezulu atholakala emaqanda amhlophe. Ngaphezu kwalokho, inyama ebomvu yekhwalithi enhle, inkukhu, inhlanzi nemikhiqizo yobisi kufanele ifakwe ekudleni kwabesifazane abakhulelwe;
- i-carbohydrate yekhwalithi ephezulu. Ama-carbohydrate yizinto ezondla amandla, kokubili owesifazane okhulelwe nomntwana. Zihlukaniswe zibe yinkimbinkimbi (isibonelo, isitashi) futhi elula (i-glucose ibhekisela kubo). Ukudla owesifazane okhulelwe kufanele kufaka phakathi ama-carbohydrate anzima. Ziqukethe irayisi, amazambane, i-pasta, isinkwa kanye nemifino. Ngokuqondene noshukela namaswidi - owesifazane okhulelwe kufanele agwenywe, ngakho-ke akukho ukusetshenziswa okuningi kubo;
- lipids. I-Lipids iyinhlangano yomzimba wethu. Zigcinwa ngaphansi kwesikhumba, zikhula umzimba wesisindo futhi zigcinwe amandla. Embryo nasesaneni esenempilo esanda kuzalwa, inani elikhulu lamafutha ligcinwa emuva, emathangeni nasemilenzeni ephansi. Lipids iqukethe i-glycerol ne-fatty acid molecules. Amafutha amancane angagcwele (ibhotela, amafutha), i-monounsaturated (amafutha omnqumo) kanye ne-polyunsaturated (i-sunflower namanye amafutha yemifino, amafutha wezinhlanzi nama-Ω-3 ne-Ω-6 acids). Iphi i-lipids edingekayo ekudleni abesifazane abakhulelwe? I-Monounsaturated ne-polyunsaturated. Okusho ukuthi ukudla komama ngesikhathi sokukhulelwa kumele kufaka phakathi izipuni ezimbili zamafutha omnqumo nsuku zonke, nezinhlanzi ezinamafutha - kabili ngeviki.
Inani elilinganiselwe lokudla okunempilo kwabesifazane abakhulelwe ngezigaba kuzobukeka kanje:
- 3-4 imisebenzi ngosuku lwezithelo nemifino. Isibonelo: ekuseni - izithelo ezimbili, ngesidlo sasemini - ulethisi nge anyanisi fresh, for dinner - broccoli abilisiwe;
- 2 izikhathi ngesonto - izinhlanzi ezinamafutha ahlanzekile;
- Izikhathi ezintathu ngesonto - inyama enomsoco ophansi (isibonelo, inyama yenkomo) noma inkukhu;
- Izikhathi ezingu-2-3 ngesonto - ubhontshisi.
Amanye amathiphu jikelele wokudla ngesikhathi sokukhulelwa:
khetha inyama enamafutha aphansi; Gwema okuthosiwe - ukudla okulungiselelwe ngale ndlela akukwenzi okuhle kuwe; ungadli amaswidi futhi, ngokujwayelekile, ushukela. Kunalokho, khetha izithelo ezinhle noma uju - kodwa njalo ngokulinganisela; Ungaphuzi iziphuzo ze-carbonated, ngoba ziqukethe ushukela namakhemikhali.