Ukudla okusekelwe ezitshalweni sekuye kwanda kakhulu ngenxa yezinzuzo zabo zezempilo nezemvelo, kodwa kuthiwani ngesikhathi sokukhulelwa nokuncelisa? Njengoba omama abakhulelwe bezulazula ohambweni lokuba ngumama, isinqumo sokulandela ukudla okusekelwe ezitshalweni siphakamisa imibuzo mayelana nokuhlangabezana nezidingo zokudla okunomsoco kubo bobabili nengane yabo ekhulayo. Kulokhu okuthunyelwe, sizohlola izinzuzo zokudla okusekelwe ezitshalweni kwabesifazane abakhulelwe, sinikeze isiqondiso mayelana nokucatshangelwa okubalulekile kokudla okunomsoco, futhi sinikeze amathiphu okuphatha ngempumelelo ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa nokuncelisa. Ake singene nzulu emhlabeni wokudla okusekelwe ezitshalweni komama abakhulelwe.
Izinzuzo Zokudla Okusekelwe Ezitshalo Kwabesifazane Abakhulelwe
Ukudla okusekelwe ezitshalweni kunikeza izinzuzo ezihlukahlukene kwabesifazane abakhulelwe, okuhlanganisa:
- Kucebile ngemisoco ebalulekile: Ukudla okusekelwe ezitshalweni kucebile nge-fiber, amavithamini, namaminerali abalulekile ekukhulelweni okunempilo.
- Kungase kunciphise ingozi yesifo sikashukela sokukhulelwa kanye nomfutho wegazi ophakeme: Ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni kungase kusize ukunciphisa ingozi yalezi zinkinga ezivamile zokukhulelwa.
- Kuthuthukisa ukuzuza kwesisindo esinempilo: Ukudla ukudla okusekelwe ezitshalweni kungasekela ukuzuza kwesisindo esinempilo ngesikhathi sokukhulelwa, okubalulekile kokubili kumama nengane.
- Isekela impilo kamama iyonke: Ukudla okusekelwe ezitshalweni kuye kwaxhunyaniswa nempilo engcono kanye nokuphila kahle komama ngesikhathi sokukhulelwa.
- Inikeza ukudla okunhlobonhlobo: Izidlo ezisekelwe ezitshalweni zinikeza izinhlobonhlobo zokudla ukusiza ukuhlangabezana nezidingo ezandisiwe zezakhi zokukhulelwa.
Ukucatshangelwa Komsoco Wokukhulelwa Okusekelwe Ezitshalo
Ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukuthi uhlangabezana nazo zonke izidingo zakho zomsoco, ikakhulukazi uma ulandela ukudla okusekelwe ezitshalweni. Nazi ezinye izinto ezibalulekile zokudla okunomsoco okufanele uzikhumbule:
- Qinisekisa ukuthi udla ngokwanele i-iron, i-calcium, i-folate, ne-vitamin D
- Faka phakathi izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane kanye nembewu ekudleni kwakho
- Xhumana nomhlinzeki wezokunakekelwa kwempilo noma i-dietitian ukuze uthole ukuqondiswa komuntu siqu
- Cabangela ukuthatha izithasiselo zokubeletha ukuze uhlangabezane nezidingo zomsoco
- Gada ukuzuza kwesisindo kanye nempilo yonke phakathi nokukhulelwa kwakho
Ukuphatha Amazinga E-Iron Ekudleni Okusekelwe Esitshalweni Ngesikhathi Sokukhulelwa
I-ayoni isakhi esibalulekile ngesikhathi sokukhulelwa, njengoba idingeka ekukhiqizeni amangqamuzana egazi abomvu kanye nokukhula kwengane yonke. Kwabesifazane abakhulelwe abalandela ukudla okusekelwe ezitshalweni, kubalulekile ukuqinisekisa ukudla okwanele okune-iron ukuvimbela ukuntula.
Khetha ukudla kwezitshalo okunothe ngensimbi njenge:
- Ubhontshisi
- Udali
- I-Tofu
- Imifino enamaqabunga amnyama
Ukumatanisa imithombo yensimbi esekwe ezitshalweni nokudla okunovithamini C ophakeme kungathuthukisa ukumuncwa kwensimbi emzimbeni. Cabangela ukupheka ku-cookware yensimbi ekhonjiwe ukuze ukwandise ukudla kwakho okusansimbi.
Kutuswa ukuqapha amazinga akho okusansimbi ngokuhlolwa kwegazi ngesikhathi ukhulelwe futhi uthintane nomhlinzeki wakho wokunakekelwa kwezempilo noma isazi sokudla ukuze uthole isiqondiso esiqondene nawe. Kubandakanya ukudla okuqiniswe nge-ayoni okufana nokusanhlamvu noma okunye ukudla okusekelwe ezitshalweni nakho kungasiza ukuhlangabezana nezidingo zakho zensimbi.
Imithombo Yamaprotheni Asekelwe Esitshalweni Yabesifazane Abakhulelwe
Ngesikhathi sokukhulelwa, kubalulekile ukufaka ukudla kwezitshalo okucebile ngamaprotheni ekudleni kwakho ukusekela ukukhula nokukhula kwengane. Nansi eminye imithombo emihle kakhulu yamaprotheni asekelwe ezitshalweni:
- Imifino efana nophizi, udali, ubhontshisi omnyama, nophizi
- I-Tofu, i-tempeh, ne-edamame yephrotheni esekelwe ku-soy
- Amantongomane nembewu efana nama-alimondi, ama-walnuts, imbewu ye-chia, nembewu ye-hemp
- I-Quinoa, okusanhlamvu okuphelele kwamaprotheni, okulungele amasaladi, izitsha, noma njengesitsha esiseceleni
Le mithombo yamaprotheni esekelwe ezitshalweni ayinikezi nje kuphela ama-amino acid abalulekile kodwa futhi inikeza izakhi ezihlukahlukene ezinomsoco ezizuzisa wena nengane yakho. Qiniseka ukuthi ufaka ingxube yalezi zinketho ekudleni kwakho phakathi nokukhulelwa kwakho ukuze uthole ukudla okunomsoco futhi okunomsoco.
I-Omega-3 Fatty Acids ekudleni kokukhulelwa okusekelwe esitshalweni
Lapho ulandela ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukudla okwanele kwe-omega-3 fatty acids ukuze kukhule kahle umbungu. I-Omega-3s idlala indima ebalulekile ekukhuleni kobuchopho namehlo, okwenza kube imisoco ebalulekile ngesikhathi sokukhulelwa.
Nawa amanye amaphuzu abalulekile okufanele uwacabangele lapho ufaka i-omega-3s ekudleni kwakho kokukhulelwa okusekelwe ezitshalweni:
- Faka phakathi imithombo ye-ALA omega-3s efana nembewu ye-chia, imbewu yefilakisi, ama-walnuts, nembewu ye-hemp ekudleni kwakho kwansuku zonke.
- Cabangela ukuthatha izithasiselo ze-DHA ezitholakala ku-algae ukuze uhlangabezane nezidingo ezibalulekile ze-omega-3 fatty acid.
- Gada ukudla kwakho kwe-omega-3 ukuze uqinisekise ukuthi uhlangabezana nenani elinconyiwe lansuku zonke lokuthuthukiswa kombungu.
- Faka amafutha ezitshalo afana ne-flaxseed noma uwoyela we-canola ekuphekeni kwakho ukuze uthole omunye umthombo we-omega-3s.
Ukubonisana nomhlinzeki wezempilo noma isazi sezokudla esibhalisiwe singakunikeza izincomo eziqondene nawe zokufaka ama-omega-3 fatty acids ekudleni kwakho kokukhulelwa okusekelwe ezitshalweni ukuze usekele wena nempilo yengane yakho.
Ukwengeza i-Vitamin B12 kanye ne-DHA Ekudleni Okusekelwe Ezitshalweni
Kubalulekile ukuthi abantu abalandela ukudla okusekelwe ezitshalweni bangeze uvithamini B12 ukuvimbela ukuntula.
Kulabo abangazidli izinhlanzi noma ukudla kwasolwandle, ukucabangela izithasiselo ezisekelwe ku-algae ze-DHA kungasiza ekuqinisekiseni ukuthathwa okwanele kwama-omega-3 fatty acids abalulekile.
Qiniseka ukuthi ulandela imihlahlandlela enconyiwe yemithamo yazo zombili izithasiselo zikavithamini B12 kanye ne-DHA futhi uqaphe amazinga egazi njalo ngesikhathi sokukhulelwa kanye nokuncelisa.
Xhumana nomhlinzeki wokunakekelwa kwezempilo ukuze uthole izincomo ezingeziwe eziqondene nawe ezisuselwe ezidingweni zakho ezithile zokudla kanye nesimo sezempilo.
Ukulinganisa ama-Macronutrients ekudleni kokukhulelwa okusekelwe esitshalweni
Ukuqinisekisa ukulingana kwama-carbohydrate, amaprotheni, namafutha kubalulekile ukuze kuhlangatshezwane nezidingo zamandla nezakhi ngesikhathi sokukhulelwa ekudleni okusekelwe ezitshalweni. Nawa amanye amathiphu angakusiza ukuthi uzuze ukudla okunomsoco:
- Faka okusanhlamvu okuphelele, okusanhlamvu, amantongomane, nembewu yama-carbohydrate ayinkimbinkimbi namaprotheni.
- Faka amafutha anempilo afana nokwatapheya, amantongomane, imbewu, namafutha asekelwe ezitshalweni ukuze uthole ukudla okunomsoco.
- Gada osayizi bezingxenye ukuze ugcine isisindo esinempilo ngesikhathi sokukhulelwa.
Xhumana nochwepheshe wezokudla ukuze uhlele ukudla komuntu siqu kanye nesiqondiso sokulinganisa ama-macronutrients ukuze usekele impilo yakho neyengane yakho.
Ukuncelisa Ibele Ngempumelelo Ngokudla Okusekelwe Ezitshalweni
Lapho ulandela ukudla okusekelwe ezitshalweni ngenkathi uncelisa, kubalulekile ukuqhubeka ugxile ekudleni kwezitshalo okunomsoco ukuze usekele ukukhiqizwa kobisi lwebele olufanele. Ukudla izinhlobonhlobo zokudla kuzosiza ekuqinisekiseni ukuthi wena nengane yakho nithola zonke izakhamzimba ezidingekayo.
Hlala unamanzi usuku lonke ukuze usekele ukukhiqizwa kobisi futhi uqinisekise ukuthi uyahlangabezana nezidingo zakho eziwuketshezi. Ukufaka ukudla okucebile kuma-antioxidants, amavithamini, namaminerali kungasiza ekukhuthazeni impilo yonke nokuphila kahle phakathi nalesi sikhathi esibucayi.
- Gada eyakho izakhi zomzimba ngenkathi uncelisa ukuze uhlangabezane nezidingo zakho kanye nezidingo zengane yakho. Khumbula, izinga lobisi lwakho lwebele lithonywa ukudla okudlayo.
- Cabanga ngokuthatha izithasiselo zikavithamini D wena nengane yakho, ikakhulukazi uma ukuchayeka elangeni kulinganiselwe. I-Vitamin D ibalulekile empilweni yamathambo kanye nokuzivikela komzimba jikelele.
