Ngesikhathi sokukhulelwa, izinketho zokunambitha zivame ukuguquka. Izinyo elimnandi elingenakulungiseka esimweni esibuthakathaka 'lingakujika' konke ukudla okumnandi ngokushintshela enyameni noma enhlanzini. Futhi labo abangakaze bawathande amakhekhe namakhekhe bawathola kakhulu.
Ukubhaka, amakhekhe namakhekhe kungama-carbohydrate ashesha ukugaya okuqukethwe okunekhalori ephezulu. Akukho nzuzo ebonakalayo evela kwimikhiqizo enjalo. Ngaphezu kwalokho, ama-carbohydrate ngokweqile anezici zokugcinwa zigcinwe kulawo mafutha omzimba womama nengane, okungahle kuholele enkingeni yabasebenzi.
Ungawaguqula kanjani amaswidi ngesikhathi sokukhulelwa? Kungcono ukudweba amandla we-carbohydrate kusuka kumawolintshi, ama-tangerine, uphayinaphu, ubhanana, izithelo ezomisiwe. Ungadla amasaladi wezithelo ayoliswe nge-yogurt emnandi noma ulungiselele amajusi asanda kufakwa.
Kuyiqiniso, ngeke kube nokulimala kusuka kwikhekhe elincane noma izingcezu eziningana zikashokholethi omnyama, kepha akuwona wonke umuntu wesifazane ongamisa ngenani elincane. Ngakho-ke, sibheka ukuthi singasanelisa kanjani isidingo samaswidi, futhi yikuphi ukudla okungadliwa ngaphandle kokwesaba?
Kungani ufuna amaswidi ngesikhathi sokukhulelwa?
Ushintsho ekunambithekeni ngesikhathi sokukhulelwa - kuze kube yinhlanganisela yokudla engahambelani, kunezinguqulo eziningi zokuthuthuka. Kusukela 'kubantu' abuzwa ngumntwana, kuphetha ngokwakhiwa kabusha kwehomoni emzimbeni wesifazane. Kule nguqulo, sikhuluma ngesifiso esinamandla sokuzama okuthile okungenzeki nje ukuthi kungaqedwa.
Inguqulo nayo ibekwa phambili ukuthi isidingo esandayo samaswidi ngesikhathi sokukhulelwa kubangelwa ukuwohloka kwemizwa, ukucindezelwa okunzima nezinye izindlela ezithile zamazinyo - ama-caries, i-periodontitis.
Lokhu kunjalo ikakhulukazi ngocansi olungile lomzimba olintekenteke, okuthi imvelo "itshele" ukuthi kudingeka ukonga okunomsoco namandla.
Isifiso sikafulawa, omnandi noma onamafutha sibi kakhulu ku-trimester yokuqala.
Ngalesi sikhathi, kungcono ukhethe ukudla okungamunwa ngokushesha, ngenkathi unikeza isakhi samandla esidingekayo somzimba. Isibonelo, i-oatmeal ngezingcezu zezithelo ezomisiwe.
Kungenzeka yini ukuba namaswidi ngesikhathi sokukhulelwa?
Kunzima kakhulu ukubekezelela isifiso sokunambitha okuthile okumnandi lapho amashalofu wesitolo agcwele ushokolethi, amaswidi, nokunye okuqhubekayo ngamaqebelengwane amnandi. Maye, ngaphandle kwama-kilojoule nezitolo ezinamafutha, imikhiqizo enjalo ngeke inikeze inzuzo.
Kusukela ekusetshenzisweni kokudla okunama-khalori aphezulu ane-carbohydrate yokugaya, isisindo sithola ngokushesha, okukhombisa ukwanda komzimba womama hhayi womama kuphela, kodwa nengane. Ngasikhathi sinye, kunobungozi obuthile bokuthi umntwana uzobe angabheki esikhathini esizayo.
I-trimester yokuqala yisigaba esibalulekile sokukhulelwa. Ngalesi sikhathi, kunethebhu yezitho zangaphakathi, ngakho-ke kubalulekile ukubheka amamenyu akho. Inani lama-carbohydrate adliwe ngosuku akufanele lidlule amagremu angama-450. Ukusuka ekuphuzeni inani elikhulu lamakha amnandi, uketshezi lwe-amniotic luba ukunambitheka okumnandi, ingane yabo iginya injabulo esibelethweni sikamama.
Ngesikhathi se-trimester yesibili, kungcono ukulahla ngokuphelele amakhekhe, ama-buns kanye namakhekhe. Zitshintshwa ngempumelelo nezithelo namajikijolo ahlukahlukene. Ku-trimester yesithathu yenqabe imikhiqizo kafulawa. Ukudla okunjalo kuholela ekuvuvukeni okukhulu kwamaphethelo aphansi, futhi abanye besifazane bathuthukisa i-gestosis.
Vumela ukusetshenziswa koju lwezemvelo noma izithelo ezomisiwe Kepha eduzane nokuzalwa kwengane, kungcono ukungafaki uju, ngoba kungavusa ukusabela komzimba.
Omama besikhathi esizayo bavame ukuzama ukufaka ushukela obumbekile nge-sweeteners yokufakelwa - lokhu akunakwenziwa.
Umphumela wokufakwa esikhundleni sikashukela okwenziwe emzimbeni wowesifazane okhulelwe akuqondakali ngokuphelele, ukusetshenziswa kwawo kungaholela emiphumeleni emibi eminingana.
Okumnandi nokukhulelwa
Njengoba sekuphawuliwe, esimweni esibucayi, isifiso samaswidi siqine kangangokuba akunakwenzeka ukubhekana naso. Ngakho-ke, abesifazane abakhulelwe bayelulekwa ukuba babheke enye indlela. Vumela ukusetshenziswa kwamaswidi okuphekwe wona wodwa. Lesi seluleko sibuye sisebenzele abesifazane abafuna ukukhulelwa maduze.
Ukudla okwenziwe ekhaya kuphephile ngokuphelele, akuqukathi okulondoloziwe, ukunambitheka kanye nezakhi zamakhemikhali. Ekhaya, ungenza amajikijolo noma ijeli yezithelo, wenze umhluzi weyogathi ngamajikijolo amasha. Kunezindlela eziningi zokupheka ongalungiselela ngazo ama-marshmallows, ama-marshmallows, nesoufflé kusuka kuma-apula.
Ngesikhathi sokuzala ingane, impilo ingafinyezwa ngoju lwezemvelo, inqobo nje uma kungekho mlando wokuphendula okungahambi kahle, noma uluphi uhlobo lwe-mellitus yesifo sikashukela, noma ama-pathologies ashubile wohlelo lokugaya ukudla. Kepha ukusetshenziswa ngokweqile akunconywanga, ngoba noma kungekho khona komzimba, umkhiqizo ungaholela kuwo ngenxa yokwakhiwa kabusha komzimba.
Yini ethatha indawo yamaswidi ngesikhathi sokukhulelwa? Ezinye izindlela zimi ngokulandelayo:
- Izithelo ezomile - ama-apula ama-apula, ama-apula, ama-apricots omisiwe, ama-apricots, omisiwe, njll. Alusizo kakhulu kunekhekhe noma ikhekhe, awunawo amakhalori amaningi, futhi afaka i-fiber, ama-antioxidants, ama-pectin, amavithamini kanye namaminerali, okuzuzisa umzimba kuphela . Izithelo ezomisiwe ziyasiza ngisho nasezifo zesibindi namanyikwe.
- Ungakwazi ukujabulela i-marmalade noma ama-marshmallows uma ephekiwe ngokulandela iresiphi yendabuko. Kunconywe ukutadisha ngokucophelela ukwakheka kwephakheji ngobukhona bokulondolozwa, ukunambitheka nezinye izithako eziyingozi.
- Kungcono ukudla ushokoledi wekhwalithi enhle ngokufakwa kwe cocoa okungenani ama-75%. Yidla ngamanani amancane, ngoba ukwakheka komkhiqizo kungavusa ukungezwani. Ukudla okuncane, izingcezu zikashokholeti zingatholwa iqhwa, bese zincibilika kancane lapho ufuna.
- Izithelo, amajikijolo, imifino. Isibonelo, amawolintshi, ama-tangerine, ama-apula, ubhanana, papaya, imango, uphayinaphu. Kuvunyelwe ukusebenzisa amajikijolo, amajikijolo, amajikijolo, ama-sitrobheli, ama-sitrobheli, ama-currants abomvu namnyama. Imifino - ummbila, izaqathi, ithanga namabhungwe. Isibalo asikwazi ukukhawulelwa, sidla okusha noma silungiselele ama-smoothie ezithelo / zemifino anelisa kahle indlala futhi enzelela ukuntuleka kwamavithamini emzimbeni.
- Amantongomane - ama-alimondi, amantongomane, ama-walnuts namantongomane zikaphayini abe nezinzuzo ezingathandabuzekile ngesikhathi sokukhulelwa. Zithinta kahle uhlelo lwenhliziyo, imithambo yegazi. Awukwazi ukuthwalwa kakhulu, okujwayelekile ngosuku kufinyelela ku-50 g wanoma imaphi amantongomane.
Isifiso samaswidi asesimweni esintekenteke asibangelwa yisidingo se-glucose, njengoba abesifazane abaningi bekholelwa, sivumela ukusetshenziswa ngokweqile kwamakhekhe, ushokoledi namaswidi. Isizathu esiyinhloko sokudla okungalawuliwe ukungajabuli okungokomzwelo. Impela, ukukhulelwa isikhathi esihle, kepha ngasikhathi sinye sokukhathazeka nokungabaza.
Uma usesimweni esibi, awudingi ukufinyelela kwesinye uswidi noma ibhotela, kepha unake ukudla okugcwele amavithamini e-B - amantongomane, isibindi senkukhu, irayisi elinsundu, inhlanzi kanye ne-magnesium - oatmeal, i-broccoli, ilayisi, inyama yenkomo.
Mayelana nokudla ngesikhathi sokukhulelwa kuchazwe kuvidiyo kule ndatshana.
