Ukudla okusekelwe ezitshalweni sekuthandwa kakhulu ngenxa yezinzuzo zakho zempilo kanye nezemvelo, kodwa kuthiwani ngesikhathi sokukhulelwa nokuncelisa? Njengoba omama abakhulelwe behamba ohambweni lokuba ngumama, isinqumo sokulandela ukudla okusekelwe ezitshalweni siphakamisa imibuzo mayelana nokuhlangabezana nezidingo zokudla okunempilo kubo kanye nosana lwabo olusakhula. Kulesi sihloko, sizohlola izinzuzo zokudla okusekelwe ezitshalweni kwabesifazane abakhulelwe, sinikeze isiqondiso ngezinto ezibalulekile zokudla okunempilo, futhi sinikeze amathiphu okuphatha ngempumelelo ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa nokuncelisa. Ake singene ezweni lokudla okusekelwe ezitshalweni komama abakhulelwe.
Izinzuzo Zokudla Okusekelwe Ezitshalweni Kwabesifazane Abakhulelwe
Ukudla okusekelwe ezitshalweni kunikeza izinzuzo ezahlukahlukene kwabesifazane abakhulelwe, okuhlanganisa:
- Icebile ngezakhamzimba ezibalulekile: Ukudla okusekelwe ezitshalweni kucebile nge-fiber, amavithamini, kanye namaminerali abalulekile ekukhulelweni okunempilo.
- Kunganciphisa ingozi yesifo sikashukela sokukhulelwa kanye nomfutho wegazi ophezulu: Ucwaningo lubonise ukuthi ukudla okusekelwe ezitshalweni kungasiza ekunciphiseni ingozi yalezi zinkinga ezivamile zokukhulelwa.
- Kukhuthaza ukukhuluphala okunempilo: Ukudla ukudla okusekelwe ezitshalweni kungasekela ukukhuluphala okunempilo ngesikhathi sokukhulelwa, okubalulekile kumama kanye nengane.
- Isekela impilo kamama iyonke: Ukudla okusekelwe ezitshalweni kuye kwahlotshaniswa nempilo kamama ethuthukisiwe kanye nenhlalakahle ngesikhathi sokukhulelwa.
- Inikeza ukudla okuhlukahlukene: Ukudla okusekelwe ezitshalweni kunikeza ukudla okuhlukahlukene ukusiza ukuhlangabezana nezidingo ezandisiwe zezakhamzimba zokukhulelwa.
Izinto Okufanele Uzicabangele Ngokudla Okunempilo Ngokukhulelwa Okusekelwe Ezitshalweni
Ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukuthi uyahlangabezana nazo zonke izidingo zakho zezakhamzimba, ikakhulukazi uma ulandela ukudla okusekelwe ezitshalweni. Nazi ezinye izinto ezibalulekile okufanele uzikhumbule:
- Qinisekisa ukuthi uthola i-iron, i-calcium, i-folate kanye ne-vitamin D eyanele
- Faka izinhlobo ezahlukene zezithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane, kanye nembewu ekudleni kwakho
- Xhumana nomhlinzeki wezempilo noma isazi sokudla ukuze uthole isiqondiso esiqondene nawe
- Cabanga ngokuthatha izithasiselo zokubeletha ukuze uhlangabezane nezidingo zezakhamzimba
- Gada ukukhuluphala kanye nempilo iyonke phakathi nokukhulelwa kwakho
Ukuphatha Amazinga Ensimbi Ekudleni Okusekelwe Ezitshalweni Ngesikhathi Sokukhulelwa
I-iron iyisakhi esibalulekile ngesikhathi sokukhulelwa, njengoba idingeka ekukhiqizweni kwamangqamuzana abomvu egazi kanye nasekukhuleni kombungu wonke. Kwabesifazane abakhulelwe abalandela ukudla okusekelwe ezitshalweni, kubalulekile ukuqinisekisa ukuthi badla ukudla okune-iron eningi ngokwanele ukuze bavimbele ukuntuleka kwayo.
Khetha ukudla kwezitshalo okucebile nge-iron okufana nalokhu:
- Ubhontshisi
- Ama-lentile
- I-Tofu
- Imifino eluhlaza okwesibhakabhaka
Ukuhlanganisa imithombo yensimbi esekelwe ezitshalweni nokudla okunevithamini C eningi kungathuthukisa ukumuncwa kwensimbi emzimbeni. Cabanga ngokupheka ngezitsha zokupheka zensimbi ephonswe ngensimbi ukuze wandise ukudla kwakho kwensimbi.
Kunconywa ukuthi uqaphe amazinga akho e-iron ngokuhlolwa kwegazi ngesikhathi sokukhulelwa futhi uthintane nomhlinzeki wakho wezempilo noma isazi sokudla ukuze uthole isiqondiso esiqondene nawe. Ukufaka ukudla okuqiniswe i-iron njengokusanhlamvu noma ezinye izindlela zenyama ezisekelwe ezitshalweni nakho kungasiza ekuhlangabezaneni nezidingo zakho ze-iron.
Imithombo Yamaprotheni Asekelwe Ezitshalweni Yabesifazane Abakhulelwe
Ngesikhathi sokukhulelwa, kubalulekile ukufaka ukudla kwezitshalo okucebile ngamaprotheni ekudleni kwakho ukuze usekele ukukhula nokukhula kwengane esanda kuzalwa. Nazi ezinye zemithombo emihle kakhulu yamaprotheni asekelwe ezitshalweni:
- Imifino efana nobhontshisi, ubhontshisi omnyama, ubhontshisi, nobhontshisi
- I-Tofu, i-tempeh, ne-edamame yamaprotheni asekelwe ku-soy
- Amantongomane nembewu efana nama-alimondi, ama-walnuts, imbewu ye-chia, kanye nembewu ye-hemp
- I-Quinoa, okusanhlamvu okuphelele kweprotheyini, okuhle kakhulu kumasaladi, ezitsheni, noma njengesitsha esiseceleni
Le mithombo yamaprotheni asekelwe ezitshalweni ayigcini nje ngokuhlinzeka ngama-amino acid abalulekile kodwa futhi inikeza izakhamzimba ezahlukahlukene ezizuzisa wena nomntwana wakho. Qiniseka ukuthi ufaka ingxube yalezi zinketho ekudleni kwakho phakathi nokukhulelwa kwakho ukuze uthole ukudla okunempilo nokuphelele.
Ama-Omega-3 Fatty Acids ekudleni kokukhulelwa okusekelwe ezitshalweni
Uma ulandela ukudla okusekelwe ezitshalweni ngesikhathi sokukhulelwa, kubalulekile ukuqinisekisa ukuthi uthola ama-omega-3 fatty acid anele ukuze kuthuthukiswe kahle umbungu. Ama-omega-3 adlala indima ebalulekile ekukhuleni kobuchopho namehlo, okwenza abe izakhamzimba ezibalulekile ngesikhathi sokukhulelwa.
Nazi ezinye izinto ezibalulekile okufanele uzicabangele lapho ufaka ama-omega-3 ekudleni kwakho kokukhulelwa okusekelwe ezitshalweni:
- Faka imithombo ye-ALA omega-3s njengembewu ye-chia, imbewu ye-flax, ama-walnuts, kanye nembewu ye-hemp ekudleni kwakho kwansuku zonke.
- Cabanga ngokuthatha izithasiselo ze-DHA ezithathwe ku-algae ukuze uhlangabezane nezidingo ezibalulekile ze-omega-3 fatty acid.
- Qaphela ukudla kwakho i-omega-3 ukuqinisekisa ukuthi uyahlangabezana nenani elinconywayo lansuku zonke lokukhula kwengane.
- Faka amafutha asekelwe ezitshalweni njengembewu yefilakisi noma uwoyela we-canola ekuphekeni kwakho ukuze uthole umthombo owengeziwe we-omega-3s.
Ukubonisana nomhlinzeki wezempilo noma isazi sokudla esibhalisiwe kungakunikeza izincomo ezenzelwe wena mayelana nokufaka ama-omega-3 fatty acid ekudleni kwakho kokukhulelwa okusekelwe ezitshalweni ukuze kukusekele wena kanye nempilo yengane yakho.
Ukwengeza i-Vitamin B12 kanye ne-DHA ekudleni okusekelwe ezitshalweni
Kubalulekile ukuthi abantu abalandela ukudla okusekelwe ezitshalweni bafake i-vitamin B12 ukuze bavimbele ukuntuleka kwayo.
Kulabo abangadli izinhlanzi noma ukudla kwasolwandle, ukucabangela izithasiselo ezisekelwe ku-algae ze-DHA kungasiza ekuqinisekiseni ukuthi kudla ngokwanele ama-omega-3 fatty acid abalulekile.
Qiniseka ukuthi ulandela iziqondiso zomthamo ezinconywayo zezithako ze-vitamin B12 kanye ne-DHA futhi uqaphe amazinga egazi njalo ngesikhathi sokukhulelwa kanye nokuncelisa.
Xhumana nomhlinzeki wezempilo ukuze uthole izincomo zezithasiselo ezenzelwe wena ngokusekelwe ezidingweni zakho zokudla kanye nesimo sakho sempilo.
Ukulinganisela Ama-Macronutrients Ekudleni Kokukhulelwa Okusekelwe Ezitshalweni
Ukuqinisekisa ibhalansi yama-carbohydrate, amaprotheni, namafutha kubalulekile ekuhlangabezaneni nezidingo zamandla nezakhamzimba ngesikhathi sokukhulelwa ngokudla okusekelwe ezitshalweni. Nazi ezinye izeluleko zokukusiza ukuthi uthole ukudla okunempilo okufanele:
- Faka okusanhlamvu okuphelele, ubhontshisi, amantongomane, kanye nembewu ukuze uthole ama-carbohydrate namaprotheni ayinkimbinkimbi.
- Faka amafutha anempilo afana no-avokhado, amantongomane, imbewu, namafutha asekelwe ezitshalweni ukuze uthole ukudla okunempilo.
- Qapha ubukhulu bezingxenye ukuze ugcine isisindo esinempilo ngesikhathi sokukhulelwa.
Xhumana nochwepheshe wezokudla ukuze uthole ukuhlela ukudla okuqondene nawe kanye nesiqondiso sokulinganisela izakhamzimba ukuze kusekelwe impilo yakho neyengane yakho.
Ukuncelisa Ibele Okuphumelelayo Ngokudla Okusekelwe Ezitshalweni
Uma ulandela ukudla okusekelwe ezitshalweni ngenkathi uncelisa, kubalulekile ukuqhubeka nokugxila ekudleni kwezitshalo okugcwele izakhamzimba ukuze kusekelwe ekukhiqizweni kobisi lwebele okuhle kakhulu. Ukudla ukudla okuhlukahlukene kuzosiza ukuqinisekisa ukuthi wena nomntwana wakho nithola zonke izakhamzimba ezidingekayo.
Hlala unamanzi usuku lonke ukuze usekele ukukhiqizwa kobisi futhi uqinisekise ukuthi uyahlangabezana nezidingo zakho zoketshezi. Ukufaka ukudla okucebile ngama-antioxidants, amavithamini, kanye namaminerali kungasiza ekuthuthukiseni impilo yonke kanye nenhlalakahle phakathi nalesi sikhathi esibucayi.
- Qaphela ukudla kwakho okunomsoco ngenkathi uncelisa ukuze uhlangabezane nezidingo zakho kanye nezidingo zomntwana wakho. Khumbula, ikhwalithi yobisi lwakho lwebele ithonywa ukudla okudlayo.
- Cabanga ngokuthatha izithasiselo ze-vitamin D kuwe kanye nomntanakho, ikakhulukazi uma ukuchayeka elangeni kulinganiselwe. I-Vitamin D ibalulekile empilweni yamathambo kanye nokuzivikela komzimba jikelele.
