Akusiyo imfihlo ukuthi ngesikhathi sokukhulelwa ingane isisu idla lokho umama wakhe adla. Ngakho-ke, owesifazane kudingeka abuyekeze ukudla kwakhe. Kubalulekile ukuqeda ngokuphelele okuthosiwe, okunamafutha futhi okubabayo. Futhi ukuze ungadli ngokweqile, udinga ukudla ikhalori ephansi, kodwa ngesikhathi esifanayo ukudla okuwusizo.
Ngokungafani nezinye izidlo eziphikisanayo ekukhulelweni, ukudla kwamaprotheni akusizi nje kuphela lona wesifazane ngokwayo, kodwa nangomntwana wakhe ozayo. Amaprotheni adla ngokusekela ukuzivikela, anethonya elihle emfubeni wamathumbu futhi asisize ekunceliseni, ekulindeni emva kokuzalwa kwengane.
Iyini ukudla kwamaprotheni kwabesifazane abakhulelwe?
Ngokuphambene nombono okhona wokuthi ukudla kuhlale kungumkhawulo oqinile ekudleni okungalimaza ingane, ukudla kwamaphrotheni kuphela kulawula inani lamaprotheni alinywa ngosuku.
Udinga ukuphakamisa ukondla kweprotheyini ehlanzekile ku-2-2.5 g ngosuku, kubalwa nge-1 kg yesisindo somzimba. Yilokho, isimiso samaprotheni nsuku zonke kufanele sibe ngu-100-120 g.
Kulokudla akugcini kuphela kuma-protein. Amafutha kanye nama-carbohydrate nawo avunyelwe, njengoba kudingekile ukuthuthukiswa okujwayelekile kwengane. Kulula nje, ubuningi bawo kufanele bufinyelelwe ezingeni elithile, kuqede imikhiqizo yefulawa, ushukela, isinkwa, njll.
Ngesidlo ngasinye, abesifazane abakhulelwe kufanele badle ingxenye eyodwa kuphela yokudla kwamaprotheni. Njengoba kunamaprotheni amaningi ekudleni, kunengozi yokudlula umzimba ngokweqile ngemikhiqizo yokubola kwayo - i-creatinine, urea ne-uric acid. Futhi lokhu, kungase kube nokucindezela okungadingekile esibindi nasezinso.
Njenganoma yikuphi ukudla, ngesikhathi sokudla kwamaprotheni, abesifazane abakhulelwe kufanele badle okungenani izikhathi ezingu-4 ngosuku nangokwengxenye encane. Ukusabalalisa okulinganiselwe kwama-calories kungaba kanje: 30% yokudla kwasekuseni lokuqala, u-10% wesidlo sasekuseni sesibili, u-40% wesidlo sasemini, u-10% we-snack ntambama kanye no-10% wesidlo sakusihlwa.
Amaprotheni Ukudla Phakathi Nokukhulelwa
Imenyu yansuku zonke yokudla kwamaprotheni abesifazane abakhulelwe isekelwe kwimikhiqizo evumelekile elandelayo:
- 2 izinkomishi zobisi;
- Amaqanda amabili "esikhwameni";
- 2 ukhukhamba, amaqabunga ambalwa e-lettuce, noma iminye imifino eluhlaza;
- okusanhlamvu - izikhathi 5 ngosuku, isibonelo, amapistachi noma amantongomane;
- Izingcezu ezintathu zebhotela;
- Kanye ngosuku, udinga ukudla okuthile okunevithamini C ecebile;
- 120 g inyama ebomvu - i-veal, inyama yenkomo, i-mutton, i-porc ehambayo igcwele;
- 200 g we-fat-fat cottage shizi;
- ucezu ushizi, isibonelo - mozzarella;
- 150 g izinhlanzi noma izilwane zasolwandle;
- amanzi ngamanani alinganisiwe.
Ngesikhathi sokudla kwamaprotheni, kufanele ulinganise noma ubaleke ngokuphelele ekudleni ushokoledi, isinkwa esisha, ubisi oluncibilikisiwe, u-confectionery, ukudla okunamafutha, izithelo ezinomsoco (ubhanana, amakhabe, amagilebhisi), amaqanda abilisiwe, ushukela ocolile kanye nophuzo (ngokuvamile ukusetshenziswa kwalo ngesikhathi sokukhulelwa ulethe ize).
Kubalulekile ukudla ukudla okuvunyelwe ngokudla kwamaprotheni. Isibonelo, ucezu lwenyama ongawudli ngamazambane abhakabhaka, kodwa ngeqabunga le-ulethisi. Futhi ibhande elisha nebhotela kanye nocezu lweshizi.
Iyini inzuzo yokudla kwamaprotheni owesifazane okhulelwe?
Ama-protein adlala indima ebaluleke kakhulu ekuthuthukiseni nasekukhuleni kwe-fetus, futhi efaka isandla ekuqinisekiseni isisu, ama-placenta nama-gland.
Uma ungagcini izinga elidingekayo lamaphrotheni ngesikhathi ukhulelwe, ukuntuleka kwayo kungathinta impilo yowesifazane nengane yakhe. Ukuntuleka kwamaprotheni kunomphumela wokuthuthukiswa okungavamile kwemisipha ye-fetal, ukunciphisa umzimba we-metabolism kanye nesethi yamafutha amaningi.
Kodwa nokho lolu hlobo lokudla luqinisekisa ukuthi owesifazane uzoshiya ikhaya lokubeletha ngesimo esifanayo esifanayo njengaphambi kokukhulelwa.