Ukudla okunempilo ngesikhathi sokukhulelwa

Ekukhulelwe, abesifazane bavame ukubhekwa ukuthi, njengoba omunye umuntu ekhula futhi ekhula emzimbeni wakhe, okudinga amavithamini ahlukahlukene kanye nama microelements, okungukuthi, kukhona okuningi, ikakhulukazi amaprotheni.

Ngokwengxenye, ziqinisile: amavithamini kanye nezici zokulandelela kanye nezakhi, futhi iqiniso liyadingeka kakhulu, kodwa alanele ukuthola ukukhuluphala ngesikhathi sokukhulelwa. Ngaphezu kwalokho: ukusetshenziswa ngokweqile kokudla kungabangela isisindo esikhulu somntwana. Futhi lokhu kubangela izinkinga ezihlukahlukene ngesikhathi sokubeletha (ubuthakathaka bokusebenza, ukuhlukunyezwa kanye nezikhala emgodini wokuzalwa, ukulimala komntwana ngesikhathi sokubeletha ngisho nokufa). Ngakho-ke kubaluleke kakhulu ukulawula inzuzo yesisindo ngesikhathi sokukhulelwa.

Kodwa kwabanye besifazane, ukwesaba ukuthola isisindo kunamandla kunomqondo ojwayelekile nokukhathazeka kwengane ezayo. Kodwa uma ukukhulelwa kuqhathaniswa, noma yikuphi ukudla kanye nendlala. Lokhu kungabangela ukubambezeleka ekuthuthukiseni ukukhulelwa kwentombazane , ukungondleki kwezinsana kanye nezinkinga ezinzima hhayi kuphela ngesistimu yomzimba wayo, kepha futhi nokusebenza kahle kwezitho ezihlukahlukene kanye nezicubu zomntwana.

Ukudla okufanele ngesikhathi sokukhulelwa (amasonto amabili okuqala)

Ku-trimester yokuqala yokukhulelwa, ikakhulukazi nge-toxicosis, kwabesifazane abakhulelwe kubalulekile ukunciphisa ukudla kwamaprotheni (kufika ku-100 g ngosuku). Ukudla kufanele kube nemifino nezithelo eziningi, kepha okuqukethwe kwayo kwe-caloric akufanele kudlulele okujwayelekile ngaphambi kokukhulelwa (kufika ku-350 g), akuqukethe ama-carbohydrate amaningi angasetshenzisiwe. Awukwazi ukuhlukumeza ukudla okuthosiwe, okubabayo, okunamafutha kakhulu.

Phakathi nesigamu sokuqala sokuthola isisindo sokukhulelwa akumele kudlule u-2.5 kg, kusukela ngaleso sikhathi kuphela ukubeka nokuthuthukiswa kwezigungu kanye nezicubu ezisemqoka okwenzekayo, futhi ukukhula kwabo, ngokujwayelekile, akuhambanga ngisho nengxenye yesibili, kodwa ku- trimester yesithathu yokukhulelwa . Engxenyeni yesibili yokukhulelwa owesifazane angathola isisindo sibe ngu-10 kg.

Ukudla okunomsoco ngesikhathi sokukhulelwa (engxenyeni yesibili)

Okubaluleke ngokukhethekile ukudla okwanele engxenyeni yesibili yokukhulelwa, lapho i-toxicosis iphela futhi isifiso somfazi sanda. Akubalulekile kuphela ukulinganisa okulinganayo, kodwa futhi isilinganiso se-qualitative samaprotheni, amafutha kanye nama-carbohydrate.

1. Umkhuba wamaprotheni engxenyeni yesibili yokukhulelwa ungama-120 g, kodwa ingxenye yawo kufanele ibe amaprotheni wemikhiqizo yobisi nemifino yamaprotheni.
2. Umkhuba wama-carbohydrate engxenyeni yesibili yokukhulelwa ngu-350-400 g, futhi kubalulekile ukukhumbula ukukhawulelwa kweshukela nama-carbohydrate angagesi.
3. Umkhuba wamafutha ekukhutheni ungaphezulu kuka-80 g, hhayi ngaphansi kwezingxenye ezintathu zesitshalo. Ezinye izandulela zamavithamini, isibonelo, i-vitamin A itholakala ekutheni izitshalo (carotene in izaqathe). Ukudla okunomsoco ngesikhathi sokukhulelwa kuhlanganisa imenyu yezinqathe, futhi i-carotenes engenawo amafutha ayigciniwe, ngoba kungcono ukuba idle i-stewed namafutha.

Ukudla okunempilo kokukhulelwa

Ukudla okunomsoco okunomsoco ngesikhathi sokukhulelwa kufanele kukhethwe ngokufanelekile kokuqukethwe kwamavithamini nezakhi zokulandelela.

Elinye lamavithamini adingekayo kwabesifazane abakhulelwe yi-vitamin E (elinye lamagama alo aliphikisayo, ngoba liqinisekisa ukuthuthukiswa okuvamile kwamaqanda kanye nesidoda, ukukhulelwa okuvamile, ukuthuthukiswa kombungu nokuvimbela ukukhubazeka ekuqaleni). Umkhuba wansukuzonke - 15-20 mg, uqukethe ikakhulukazi kumafutha wesilwane nemifino yemvelaphi.

I-Vitamin C ivikela amangqamuzana omzimba emonakalweni futhi iyadingeka emisebenzini evamile yokuvikeleka komzimba, isisindo sayo singama-100-200 mg ngosuku. Ngakho-ke, kubalulekile ukudla inqwaba yezithelo ezintsha eziqukethe. Esinye isichibiyelo - ukunciphisa ukungezwani komzimba ekukhulelweni, ikakhulukazi ku-trimester yesithathu, awukwazi ukudla imifino nezithelo ezingakhula emakhaya abesifazane.

Kusobala ukuthi wonke amavithamini adingekayo: Amavithamini B kanye ne-folic acid abangela ukuthuthukiswa kwesimiso sezinzwa futhi atholakala ekutheni izitshalo, ikakhulukazi okusanhlamvu, imifino kanye nezithelo ezintsha, amakhambi, i-vithamini D iyabangela amathambo emasipha futhi atholakala kumafutha esilwane.

Ukwengeza amavithamini, owesifazane okhulelwe okhulwini lwesithathu wokukhulelwa udinga i-calcium emathanjeni omzimba wengane, futhi uma enganele, "iyohlanzwa" kwamazinyo namathambo omama. I-calcium eningi iqukethe imikhiqizo yobisi, iklabishi namantongomane, okuzofakwa kahle ekufakeni ukudla ngesikhathi sokukhulelwa.

Kukhona nemingcele ekudleni kwabesifazane abakhulelwe: akunconywa ukuba baphuze ikhofi kanye netiye eqinile, imikhiqizo ngamadayipi, utshwala buvinjelwe ngokuphelele!