Ukudla komama okhulelwe ku-trimester yokuqala

I-trimester yokuqala yokukhulelwa iyisikhathi esikhethekile futhi esibaluleke kakhulu ekuthuthukiseni umntwana, ngoba ngalesi sikhathi kukhona ukubeka ama-tissue akhe asebenzayo kanye nezinhlelo ezibalulekile zomzimba. Yingakho umsebenzi oyinhloko womama ozayo, kanye nendlela efanele yokuphila, inhlangano yokudla okuphelele nokulinganisela njengoba isisekelo sempilo enhle yengane esikhathini esizayo.

Ungadla kanjani ku-trimester yokuqala?

Ngakho-ke, umsoco wesifazane okhulelwe e-trimester yokuqala isekelwe, okokuqala, ngesimiso esithi "Ayikho izinguquko ezinkulu emenyu ekuthomeni kokuqala kokukhulelwa!". Yiqiniso, kufanele isetshenziswe kuphela uma ukudla okunomsoco kwakungalungile ngaphambi kokukhulelwa.

Manje kufanele ibe njalo futhi ingxenyeni - kuze kube izikhathi ezingu-5 ngosuku, kanye nokudla okudla okulula. Lokhu kudla kunomthelela wokukhululeka kwe-toxemia ku-trimester yokuqala yokukhulelwa. Ukugcizelelwa okuyinhloko lapha kukudla kwesidlo sasemini nesidlo sokudla. Ukuze ugweme ukulimaza emntwaneni, akukho cala akufanele unakekele ibhulakufesi. Ukudla kokugcina kungaphezulu kwamahora amabili ngaphambi kokulala.

Ubukhulu bezingxenye zifana nokuqala kokukhulelwa, kodwa ngesikhathi esifanayo kufanele kube njalo ukuthi izakhi - amafutha, amaprotheni kanye nama-carbohydrate aqukethwe kuwo, alinganiselwe. Ngamanye amazwi, ingxenye yokudla kufanele ifake amaprotheni wesilwane angama-60%, amelwa yizinhlanzi, inyama, imikhiqizo yobisi, amaqanda, kanye nama-40% asele kufanele avele izithelo, imifino, isinkwa esiphelele noma ufulawa obomvu, amafutha omifino.

Ukwandisa okuqukethwe kwe-caloric ngalesi sikhathi akudingekile: ukudla "kokubili" ku-trimester yokuqala kubhekene nesisindo esiningi, ukulahla emva kokuzalwa kuyoba nzima kakhulu.

Ibhalansi yokuphuza ngokuphathelene neklasi yokuqala kufanele ibe ngamalitha angu-2 oketshezi ngosuku. Ukwamukela utshwala ku-trimester yokuqala, njenganoma yisiphi esinye isikhathi sokukhulelwa, akuvunyelwe ngokuphelele. "Ama-coffeemans" akhulelwe avunyelwe ukuphuza indebe eyodwa encane yekhofi yemvelo ngosuku.

Imenyu yowesifazane okhulelwe ku-trimester yokuqala kufanele ibe nekhwalithi entsha kanye nemikhiqizo enobungozi ngaphandle kwemithi yokulondolozwa kanye namakhemikhali amakhemikhali ngekhodi E.

Amavithamini, amavithamini futhi aphindaphindiwe amavithamini noma yini e-trimester yokuqala?

Ngaphandle kwamavithamini, okwamanje okudinga okungenani kabili kakhulu ngaphambi kokukhulelwa, ukuthuthukiswa okusheshayo nokuzalwa komntwana onempilo kungasongelwa. Ake sicabangele, ukuthi yiziphi izihloko zazo eziphendulayo nokuthi ziqukethe:

1. Ukwamukelwa kwevithamini A, equkethe izikhupha zamaqanda, imikhiqizo yobisi kanye noshizi, imifino eluhlaza kanye nephuzi-orange (ekugcineni nge-carotene idinga ukuhlanganiswa okudingekayo namafutha) phakathi nalesi sikhathi, ngaphezu kokuvikela iqanda elikhulelwe, libhekele ukuthuthukiswa okulungile kwe-placenta.
2. I-Vitamin B6, esitholakala enyameni, enhlanzi, e-cheeses, e-cottage ushizi, utamatisi, amantongomane, njll, isiza ukuthuthukiswa kwesimiso sezinzwa somntwana, futhi uma kwenzeka inani elanele livimbela ukubukeka kwe-edema kumfazi okhulelwe.
3. I-Folic acid (B9) ekudleni kokuqala kwe-trimester yi-vitamin ebaluleke kakhulu ebusweni, ngoba ukungabi khona kwayo, ngaphandle kokuvimbela ukuthuthukiswa kokubunjwa kwezitho zayo nezinhlelo, kungaholela ekuzalweni kwengane enezinkinga ezinkulu zesistimu zesisindo (i-anencephaly, i-hydrocephalus, i-fissure umgogodla, njll). Kulokhu, ngaphezu kokudla imithombo eyinhloko yemvelo B9, eyi-walnuts, i-legumes, amakhowe, ama-apula, izithelo ze-citrus, imifino eluhlaza kanye namagilebhisi, kubalulekile ukuthatha amavithamini emafilithini emasontweni okuqala angu-12 okukhulelwa (umthamo omncane ungama 400 μg).
4. Ukugqugquzela amaprotheni kanye nokuqhakambisa izinqubo zokukhula kwe-fetal, B12 (cyanocobalimin) ivimbela i-anemia yabesifazane abakhulelwe. Itholakala ngokuyinhloko emikhiqizweni yemvelaphi yezilwane: inhlanzi, inyama, i-offal, izilwane zasolwandle, amaqanda, ushizi onzima, ubisi.
5. I-Vitamin C kwimenyu yokuqala ye-trimester, ngaphezu komsebenzi wokwanda okukhukhumayo kumama ozayo, iqinisa i-placenta, izindonga zemithambo yegazi, isiza ekuqinisekiseni kangcono iglozi elibhekene nezinga le-hemoglobin egazini. I-ascorbic acid ayitholi emzimbeni, idinga ukuvuselelwa nsuku zonke kwama-vitamin amalungiselelo nemikhiqizo emisha enomusa (ama-citrus, iklabishi, inja rose, imifino, njll).
6. Isixwayiso esingenzeka sokukhulelwa kwesisu, ngakho-ke ikakhulukazi okudingekayo ku-trimester yokuqala, i-vitamin E itholakala emafutheni yemifino, amahlumela okusanhlamvu, amaqanda, imifino, amantongomane, isibindi.
7. Ukudla okunomsoco ku-1 trimester, njengakulo lonke leli gama, kufanele kube ne-vitamin D (caviar, ibhotela, izinhlanzi zasolwandle namaqanda amaqanda) kanye ne-calcium, okudingekayo ukwakha amathambo namazinyo omntwana, okuyinto enjalo yomshuwalense wezinhlanzi ezivela emithonjeni (cottage shizi, ushizi , ubisi, iklabishi broccoli, inhlanzi, imbewu).

Njengomthetho, ukungenisa amavithamini nokulandelela izinto ezivela emikhiqizweni yemvelo yedwa ngesikhathi sokukhulelwa akwanele, ngakho-ke kubalulekile ukuthi uthathe izinkimbinkimbi ezakhiwe nge-multivitamine, okuyinto udokotela echaza ukuthi ukukhulelwa kufanele kubekwe.

Yiba nesifiso esihle nempilo enhle kumntwana okhulayo!