Ungakwazi ukuzwa ukuthi owesifazane osesimweni kufanele adle ezimbili. Noma kunjalo, lokhu akulona iqiniso. Kuyiqiniso ukuthi ngesikhathi sokukhulelwa owesifazane kufanele anikeze ukudla okunomsoco kubantu ababili. Ngamanye amazwi, akufanele adle kabili, kodwa kabili kakhulu. Owesifazane angacabanga ngomsoco wakhe ngokukhulelwa uma ecabanga ngezinguquko esisisindo sakhe samasonto. Umama wesikhathi esizayo kufanele aqinisekise ukuthi ama-kilogram aqoqwe naye ngesikhathi sokukhulelwa angadluli isimiso esivumelekile, ngoba esikhathini esizayo lokhu kuzosithinta ingane yakhe. Ngakho-ke, kusukela emasontweni okuqala okukhulelwa, umsoco womama olindelekile kufanele ube nomqondo ozwakalayo. Izingane ezisetshenziselwa ukukhuluphala ngokweqile, isifo sikashukela noma i-cholesterol ephakeme cishe njalo ziwumphumela wesisindo esikhulu somama ngesikhathi sokukhulelwa.
Ngesikhathi kuphela owesifazane okhulelwe elandela uhlelo lokudla oluhlanganisa ama-carbohydrates, amafutha, amaprotheni kanye nesamba esikhulu sezithelo nemifino, ukudla kwakhe kungabizwa ngokulinganisela. Kumele uhlale njalo kusukela osukwini lokuqala kuze kube usuku lokugcina, ngakho ikhwalithi yokudla ngesikhathi sokukhulelwa ayifanele ukuhlukanisa ngamasonto.
Okuwukuphela kuka-vitamin B9 (folic acid). Kuye kwafakazelwa ukuthi inani elanele le-folic acid emzimbeni womama ozayo liyanciphisa amathuba okukhubazeka ohlelweni oluyisisekelo senzwa yombungu, futhi kuvimbela ukubukeka kwe-spina bifida (i-vertebrae ehlukaniswe) enganeni, isici esingathí sina sokuzalwa. Ukuphazanyiswa kwesimiso sezinzwa ezisemkhatsini we-embryo kukhula ezinsukwini zokuqala ezingu-28 zokukhulelwa. Ngenxa yalesi sizathu, izinyanga ezimbili ngaphambi komqondo oyifunayo nasemasontweni okuqala angu-12 wokukhulelwa, owesifazane kufanele afake i-vitamin B9 ekudleni kwakhe.
I-folic acid iningi esipinashi (fresh, frozen noma ekheniwe), kanye nemifino eluhlaza, ama-saladi, amakhabe, amaqanda, i-lentile, ilayisi, i-peas, izithelo nejusi le-orange.
Ukudla okunempilo ngesikhathi sokukhulelwa - kokubili amasonto, kanye nosuku ngalunye - kuthinta impilo yomama wesikhathi esizayo, kodwa futhi nempilo yombungu. Ngezansi sibala amaphoyinti ambalwa ayisihluthulelo azosiza owesifazane ukuba ahlele uhlelo lomsoco wakhe ngesikhathi sokukhulelwa:
- Nikeza ukubaluleka kwekhwalithi - hhayi ubuningi. Amandla amandla omama olindelekile akhula kakhulu, ngakho-ke ukudla okunomsoco ngesikhathi sokukhulelwa ngemva kwamasonto akufanele kube yi-caloric engaphezulu. Kodwa kufanele njalo ihlale icebile - kokubili micronutrients namavithamini.
- Ngokudla okunomsoco, kokubili ezinyangeni zokuqala nokugcina zokukhulelwa, umama ozayo kufanele abe nemisebenzi engu-3 yemikhiqizo nsuku zonke. Ukukhonza okulodwa kungacatshangwa 1 inkomishi yobisi, iphasela elilodwa le-yogurt noma ama-gramu angu-40 ushizi.
- Ubuningi bemifino yemvelo yinye isimo esiyimpoqo sokudla ngesikhathi sokukhulelwa. Ukudla kwemifino okucatshangelwe kahle ngeke kusebenze kahle, kodwa kuzosiza amathumbu akho asebenze.
- Yidla ukudla okuncane, kodwa kaningi (cishe onke amahora angu-2-4). Ingane yakho ifuna ukudla ngisho nalapho ungalali nhlobo.
- Phuza amaningi amanzi, udle usawoti omncane.
- Ukuqapha ngokucophelela ukuhlanzeka ekhishini - kokubili ngesikhathi sokupheka, nangesikhathi sokudla. Hlanganisa izithelo nemifino kahle. Letha inyama, inhlanzi, inkukhu, amaqanda ukuze ulungele ngokuphelele. Njengamaviki okuqala okukhulelwa, futhi ekulandeleni, ukudla okunomsoco akufanele kube ne-protein yamantombazane ayizinhlayiya. Sebenzisa amabhodi ahlukene wokusika imifino nenyama. Zama ukungadli ngaphandle.
- Ekudleni kwakho, ngisho nasemasontweni asanda kukhulelwa, kufanele kube ne-caffeine encane kakhulu. Ikhophi eyodwa noma amabili yekhofi ebuthakathaka ngosuku iyoba ngaphezu kokwanele. Ungakhohlwa ukuthi itiye, i-Coca-Cola iziphuzo kanye nechocolatele nayo iqukethe i-caffeine.
- Utshwala, ushizi olunomsoco, isibindi, inhlanzi kanye nezinhlanzi ezinogwini olwandle olusenyakatho, ukudla okunomsoco ngesikhathi sokukhulelwa kungabandakanyi ngokuphelele ngempela onke amasonto.
- Kusukela emavikini okuqala okukhulelwa kuze kube sekugcineni, ama-acids ama-Ω-3 kufanele abe khona ekudleni kwakho - abalulekile ekuthuthukiseni impilo embryo. Thenga amafutha omnqumo wekhwalithi, futhi ungangeze kuphela kuma-saladi, kodwa nakwezinye ukudla.
- Imizuzu engu-20-30 yokubhukuda noma ukuhamba ngokushesha izikhathi ezingu-2-3 ngesonto kuzokusiza ukuba ubhekane nenkinga yokuqothulwa.
- Ngokuvamile bonke abesifazane abakhulelwe bayanconywa nsuku zonke - kusukela ngeviki lama-20 - ukuthatha njengesithako sokulungiselela insimbi. Imithombo enhle yensimbi imifino eluhlaza (njenge-broccoli nesipinashi), kanye nama-strawberries, ama-legumes, ama-muesli nesinkwa sonke. Uma owesifazane elandela ukudla okulinganiselayo, futhi ukuhlolwa kwegazi kubonisa ukuthi akahlukunyezwa yi-anemia, akudingeki athathe amalungiselelo ensimbi. Kumele kuqashelwe ukuthi lezi zidakamizwa ngokuvamile zibangelwa ukuqotshwa.
Ekuphetheni, sibonisa ukuthi owesifazane ohola impilo evamile udinga amakholori angu-1800 kuya ku-2100 ngosuku. Ezinyangeni zokuqala ezintathu zokukhulelwa, amandla akhe adinga ukwanda ngama-khalori angu-150 kuphela. Esikhathini sesibili nesithathu sezinyanga ezintathu, lesi sidingo sikhuliswa ngama-khalori angu-300. Ubuningi be-kilojoule bungagcwala ngokuphelele izithelo eyodwa noma ingilazi yobisi.