Ukudla kwesifo sikashukela soku gestational kuhlukile kulokho okunikezwe iziguli kwezinye izimo. Lesi sifo senzeka ngesikhathi sokukhulelwa, ngakho-ke kubalulekile ukuthi ungagcini ekuvimbeleni ubunzima bomama, kodwa futhi hhayi ukulimaza umbungu. Imvamisa lesi sifo sihamba singazeleleki ngemuva kokubeletha.
Yini ubungozi bokungondleki okungalawulwa kushukela wokukhulelwa?
Iziguli ezinesifo sikashukela kufanele zondliwe ngokuhambisana nezincomo zikadokotela. Uma ungakwenzi lokhu, yidla ukudla okwenqatshelwe, izinga likashukela wegazi lingakhuphuka kakhulu, okuzoholela emiphumeleni engathandeki kumama: ukuqina kwesisindo, impilo engeyinhle, ukudakwa, isicanucanu, ubuthakathaka, ukugabha, ukusebenza kokulimala kwezitho zangaphakathi nezinhlelo. Ukuphazamiseka kwemetabolic kukhula, izifo zepancreas, ukumelana ne-insulin kungenzeka. Igazi lihlangana, ukuvaleka kwemithambo yemithambo nemithambo kungenzeka.
Ngokudla ukudla okungekho emthethweni, amazinga kashukela wegazi angakhuphuka kakhulu, okuholela emiphumeleni engathandeki kumama.
Ukwephulwa kokudla okunconyelwe i-GDM kuzoholela eminye imiphumela emibi. Ukwanda ngokweqile ngosayizi wengane kungenzeka. Imvamisa kukhona ama-pathologies okukhula kwengane. Ukuhamba kwegazi phakathi komzimba womama ne-umbungu kuyaphazamiseka. Ukuqala kokuguga kwe-placenta kuyabonakala. Ngezinga elikhulayo loshukela egazini, ukusebenza kanzima kuvame ukuba nzima; Owesifazane ulimala, azale isikhathi eside, abe nobuhlungu obukhulu, alulame isikhathi eside.
Imihlahlandlela Yokudla Kwokukhulelwa
Ngesikhathi sokukhulelwa, kuboniswa umsoco ofanele. Kuzofanele siyeke imikhiqizo enezengezo zokufakelwa, izibhedlela, udayi. Imikhiqizo ebhemayo, amaswidi ezitolo ayivunyelwe. Kuyadingeka ukwenqaba utshwala, iziphuzo ezimnandi.
Kuyadingeka futhi ukunciphisa ukusetshenziswa kwekofi nobunye uketshezi oluqukethe i-caffeine.
Ukudla kufanele okungenani kube ngu-6. Lokhu kuzosiza ukuvikela indlala enkulu. Ukudla kufanele kube nokulinganisela; Ukudla kufanele kube namavithamini kanye namaminerali adingekayo empilweni yengane nakunina. Okuqukethwe kilojoule nsuku zonke kuyehlukahluka kusuka ku-2000 kuye ku-2500 kcal.
Ama-carbohydrate amaningi kufanele abe kulezi eziyinkimbinkimbi. Kufika kuma-40% kuphela okuphelele kokudla kwekhalori. Amaprotheni kufanele abhekane nama-30-60%. Ukudla okunesifo sikashukela sokukhulelwa kufanele futhi kube namafutha afinyelela kuma-30%. Imifino, izithelo kufanele zikhethwe ngenkomba encane ye-glycemic.
Ngemuva kokudla, ngemuva kwehora kuyadingeka ukukala izinga le-glucose.
Ukugwema izinkinga ezinokwenzeka, kunconywa ukuthi wethule izindlela zokupheka ezintsha ngemvume kadokotela.
Imodi yamandla
Kudingeka izidlo ezi-6 ngosuku. Sebenzisa imitha njalo. Ngamazinga kashukela akhuphukile, ukudla kuyalungiswa, eminye imikhiqizo ayifakwa. Lapho inani lijwayelekile, izitsha ezingafakwanga zivunyelwe ukufakwa kancane kancane kumenyu.
Ngokudla kwasekuseni, okusanhlamvu kufanele kudliwe. Bapheke kangcono emanzini. Ngaphezu kwalokho, kunconywa ukwengeza amasaladi avela kwizithelo nemifino evunyelwe kulokhu kudla.
Ukudla okulula kunesitsha sokudla samaprotheni nesiphuzo esivunyelwe.
Isidlo sasemini siqukethe isobho, elilungiselelwe kumhluzi wenkukhu noma wesibili wenkukhu. Ngaphezu kwalokho, udinga ukudla isidlo senyama noma senhlanzi esinezitsha ezivunyelwe zecala. Ukungezelelwa kuvunyelwe ngezingcezu ezi-1-2 zesinkwa nojusi noma i-compote.
Ntambama udinga ukudla izithelo noma imifino evunyelwe. Ingilazi ye-kefir noma yoghur nayo kufanelekile.
Ukudla kwakusihlwa kunconywa ezitsheni ezilula. Kunconywa ukubamba inyama noma inhlanzi, ukuyiphelelisa ngendishi elula eseceleni.
Amahora ama-1-2 ngaphambi kokulala avunyelwe ukuphuza ingilazi ye-kefir.
Yini abesifazane abakhulelwe abanayo abanesifo sikashukela
| Imikhiqizo yobisi | Ushizi, ukhilimu, ushizi wekotishi, ukhilimu omuncu, i-kefir, ubisi. Yogurt yemvelo yokugqoka isaladi |
| Imifino, imifino | I-Zucchini, iklabishi, ithanga, i-broccoli, uphizi, ubhontshisi, izaqathe, ama-beet, ukhukhamba, utamatisi, isithombo, amazambane (inqatshelwe) |
| Izithelo, amajikijolo | I-watermelon, ama-apula, amajikijolo, amapetshisi, umpe, ama-lingonberry, ama-currants, ama-cherries, ama-plums, ama-raspberries |
| Izihlobo | I-Buckwheat, i-oat, ummbila, ibhali le-pearl, ibhali, amabele |
| Inyama, inhlanzi | Inyama yenkomo, i-veal, unogwaja, inkukhu, i-turkey, i-herring |
| Amafutha | Ibhotela, ummbila, umnqumo, uwoyela wejongilanga |
| Iziphuzo | Amanzi, ikhofi, itiye eliluhlaza, i-chicory, iziphuzo zemvelo |
Ngesifo sikashukela sokuthambisa, awukwazi ukudla iphalishi yelayisi.
Yini ongayidli ngesifo sikashukela sokukhulelwa
| Imikhiqizo yobisi | Ubisi olubhakwe, ukhilimu omuncu omuncu, ubisi olubilisiwe olubilisiwe, i-ayran, i-yogurts emnandi |
| Imifino | Amazambane athosiwe, i-horseradish, ukulondolozwa |
| Izithelo, amajikijolo | Apricots, uphayinaphu, ikhabe, imango, amagilebhisi, ubhanana |
| Izihlobo | Imana, ilayisi |
| Inyama, inhlanzi | Inyama elungiselelwe uSemi, ingulube, isinqe, i-goose, idada, isibindi se-cod, inyama ebhemayo |
| Amakhekhe | Amakhekhe, amakhekhe, u-ayisikhilimu, ushokoledi, ujamu, amaswidi |
| Iziphuzo | I-Alcohol, ushukela omnandi, ujusi wamagilebhisi |
Imenyu yabesifazane abakhulelwe abanesifo sikashukela
Imenyu yangesonto lelo kufanele ifake nokudla okuvunyelwe okuhlukahlukene ukuze uthole wonke umsoco odingekayo, izakhamzimba.
Ukudla kwe-carbohydrate
Ama-carbohydrate alula kufanele akhawulelwe, kepha angakhishwa kangcono kumenyu. Kuvunyelwe ukudla okusanhlamvu, imifino nezithelo okunenkomba ephansi ye-glycemic. Uma i-GI yomkhiqizo iphezulu, kungcono ukungawudli noma ukungeza ngamanani amancane.
Isikhathi esinconyelwe sokusebenzisa yingxenye yokuqala yosuku. Kusihlwa, inani lokudla kwe-carbohydrate lidinga ukuncishiswa.
Njengomthombo wamaprotheni, ungasebenzisa izinhlanzi.
Ukudla kwamaphrotheni
Njengomthombo wamaprotheni, ungasebenzisa inyama, inhlanzi, amaqanda, imikhiqizo yobisi. Amantongomane namakhowe avumelekile. Okusuka emithonjeni yezitshalo, ezinsumeni, isosi kanye nemikhiqizo eyenziwe kuyo kufanelekile.
Inyama enamafutha, ukudla okusheshayo kunconywa ukuthi kungafakwa kwimenyu, ngoba kungadala ukonakala esimweni somuntu.
Ukudla amaprotheni kuvunyelwe usuku lonke.
Ukudla okunamafutha
Udinga ukudla amafutha enempilo: uwoyela wemifino, amantongomane, inhlanzi. Ukusuka kuqukethe inani elikhulu lokudla okumnandi kwamafutha, isaladi, inyama enamafutha kuzodingeka ishiywe.
Kunconywa ukungeza ku-porridge, i-cottage shizi. Sebenzisa okungcono ekuseni.
Ukwenqaba amafutha akunakwenzeka ngokuphelele: ziyadingeka ekwakhekeni okufanele komzimba wengane.
