Kodwa-ke, yini ongayi kuyo ngenxa yempilo yengane yakho ethandekayo. Ngakho-ke, okokuqala, umama onesihlengikazi, kubalulekile ukujwayele uhlu lwemikhiqizo yokudla evunyelwe futhi kancane kancane ubafake ekudleni kwakho.
Imikhiqizo evunyelwe omama abalahlayo
Ukudla komama ongumhlengikazi kwenziwa ngokucabangela izidingo zengane esanda kuzalwa, ngenkathi ungakhohlwa izici zesimiso sokugaya ukudla okuncane. Ngaphezu kwalokho, umsoco womama obeletha ngemuva kokubeletha kufanele kube okuhlukahlukene futhi agcwele, ukuze enze umzimba ulahlekelwe okuhlobene nokukhulelwa kanye nokusondeza ubisi lwebele.
Imikhiqizo yobisi, okusanhlamvu, imifino kanye nebhotela, izinhlobo ezinamafutha aphansi enyama nenhlanzi, izithelo nemifino yiyona mininingwane edingekayo yemikhiqizo okumele ibe khona ekudleni komhlengikazi .
Ngokuyinhloko, lapho udala imenyu, ungalandela lemigomo elandelayo:
- Inani le-caloric. Imfuneko yansuku zonke yomzimba wesifazane ngesikhathi sokulahlwa yi-3000-3200 kcal.
- Ukuqedela. Ukudla kumama obeletha akufanele kube ngumthombo wamaprotheni, amafutha kanye nama-carbohydrate, kodwa futhi aqukethe amavithamini namaminerali.
- Ukungalingani. Lungisa i-lactation yomama ongumhlengikazi kuzosiza ukudla okunembile. Ukudla okuyisithathu kanye nezidlo ezimbili eziphakathi - kuzogcwalisa izidingo zomzimba bese ugcina isibalo.
- Ukuphepha. Phakathi kokudla okuvinjelwe omama abahlengikazi kufaka phakathi: ama-sausage abhema, amasobho, isobho, izimpahla ezikhonjiwe, iziphuzo ze-carbonate, ama-muffins, ushokoledi, imayonnaise, i-ketchup, ikhofi esheshayo, inyama ethosiwe futhi, okwamanje, utshwala. Zonke zingaqukatha ekubunjweni kwazo ama-dyes ahlukene, amakha nama-nezinye izinto ezingaphephile ezinganeni zomzimba.
Ngaphezu kwalokho, ngokucophelela kufanele kuphathwe ngezifo ezingase zibe khona. Efana, sitrobheli, amaqanda, ama-apula abomvu, ama-orang, ama-tangerines, ama-seafood, inhlanzi, uju, amantongomane. Ngenxa yezici zesimiso sokugaya ingane esanda kuzalwa, kunengqondo ukukhipha emithonjeni yomama onesihlengikazi ezinye izithelo nemifino, ikakhulukazi ngenyanga yokuqala ngemva kokubeletha.
Ake sicabangele ngokuningiliziwe, yini okufanele ibe umsoco oqondile womama onesihlengikazi ngezinyanga.
Inyanga yokuqala yokudla
Inkathi enzima kunayo yonke inqubo yokuba yi-lactation. Kusukela kokudla komama okhulelwe ngenyanga enyanga eyodwa ngemuva kokubeletha, kungakanani izinga elilindelekile lokulibeletha, kanye nokukhula nokuthuthukiswa kwengane. Okokuqala, imenyu kufanele ihlanganise:
- inyama ebilisiwe yamanoni aphansi (kanye ngesonto ungayifaka esikhundleni senhlanzi);
- Imikhiqizo yobisi noma yobisi ifakwa ekudleni kancane kancane;
- isembozo sezinhlayiyana, i-oatmeal kanye ne-millet;
- izinkukhu noma amaqanda ezigwaca (kanye ngesonto);
- imikhiqizo ye-macaroni kusuka kumamaki aqinile;
- amafutha yemifino 15 g ngosuku, elicwebezelayo 30 g;
- imifino ebilisiwe (amazambane, i-zucchini, izaqathe, i-beet, kodwa kusuka eklabishi omhlophe, ukholifulawa, i-broccoli, ubhontshisi ekuqaleni kungcono ukwenqaba);
- Amaswidi avunyelwe ngamanani amancane kuphela kanye nezithako zemvelo.
Ukudla kusuka ezinyangeni ezimbili kuya kwezingu-6
Ungangeza le mikhiqizo kwimenyu:
- ibhali, iparele, iphareji yengqolowa, futhi ingaphekwa ubisi;
i-fat cottage shizi encane; - kusuka emifino - isitshalo seqanda, itheniphu, ithanga, iklabishi;
- ama-crackers, ama-biscuits.
Kudla izinyanga ezingu-6 kuya kwezingu-12
Phakathi nalesi sikhathi, ukudla okunomsoco okwamanje kuyinto ebaluleke kakhulu kumama onesihlengikazi. Kodwa-ke, usuvele ukwazi ukudla okuthile okuthosiwe, izingcezu ezimbalwa ze-chocolate, noma ezinye izithelo ezingavamile.
Kudla izinyanga ezingu-12 kuya kwezingu-18
Uma ukudla okunempilo kungakabi umkhuba, ngakho-ke ngomqondo wokufezekisa, ungabuyela ngokuphepha kwimenyu yangaphambilini.