Isifo sikashukela sokukhulelwa kuyinto yokuphazamiseka emzimbeni emzimbeni wabesifazane abakhulelwe. Izibalo zikhombisa ukuthi isifo esinjalo sitholakala emaphesheni ayi-5% okuphathelene nokukhulelwa. Isifo sikashukela sokuzivocavoca sidinga ukubhekwa okukhethekile ngudokotela oholayo, ngoba kungaholela kalula ekwakhiweni kwezinkinga ezinkulu.
Ukudla kwabesifazane abakhulelwe abanesifo sikashukela sokukhulelwa kunganciphisa imiphumela emibi yesifo.. Ikuvumela ukuthi wehlise ushukela wegazi futhi uthuthukise imetabolism.
Ukunganaki isidingo sokudla okufanele kungadala ukulimala embungwini ngesikhathi sokubeletha, ukuntuleka okwanele kwesistimu yakhe yezinzwa, yamathambo, kanye nokuntuleka kokwakhiwa kwezitho zangaphakathi.
Ngubani odinga ukudla?
Ukudla kwesifo sikashukela sokukhulelwa kwabesifazane abakhulelwe kunganciphisa kakhulu ingozi yokuphazamiseka kwe-metabolic ngesikhathi sokukhulelwa. Ngosizo lokudla okufanele, uzokwazi ukuguqula izinqubo ze-metabolic, ukuze ingane ikhule ngokujwayelekile nangokuphelele.
Khumbula ukuthi isidlo sikashukela soku gestational asisiqinisekisi isiqiniseko esingu-100% ngokumelene nemiphumela emibi.
Abambelela ezimisweni zayo uma abesifazane kufanele:
- Ukhuluphele ngaphambi kokukhulelwa;
- AmaMdabu aseMelika, amaSpanish, kanye nabase-Eshiya - lezi zinhlanga zinengozi ephezulu kakhulu yemiphumela emibi yeglucose ekuthweni komzimba;
- Iba nezinga likashukela kumchamo;
- Hlukana namanzi amaningi e-fetus;
- Ngokukhulelwa kwangaphambilini, kuzalwe ingane enkulu;
- Ukhubazekile ukubekezelela ushukela;
- Yiba nokuqagela izakhi zofuzo kanye nokuthola ifa;
- Phambilini wabeletha ingane efile;
- Sibe nokuxilongwa kwesifo sikashukela sokukhulelwa lapho sikhulelwe ngaphambili.
Ukudla okuyisisekelo
Kubaluleke kakhulu ukunamathela njalo kule mithetho elandelayo engeke ivumele ukuthuthukiswa kwezinkinga ezinkulu:
- Udinga ukudla okungenani izikhathi ezingama-5-6 ngosuku. Ngasikhathi sinye, izitsha ezi-3 kufanele zibe eziphambili, kanti ezinye zikhonze njenge-snack.
- Zama ukulahla ama-carbohydrate akhanyayo atholakala kumaswidi, amazambane, namakhekhe.
- Khipha ngokuphelele ukudla okusetshenzwe ngokudla kusuka ekudleni.
- Zama ukuqinisekisa ukuthi ukwakheka kwamakhemikhali kokudla kungokulandelayo: 40% - ama-carbohydrate ayinkimbinkimbi, 30 - amafutha anempilo, ama-protein angu-30.
- Qiniseka ukuthi kuyo yonke indawo yokuhlala udla imifino nezithelo ezintsha - asiza ukumisa ukugaya.
- 2 amahora emva kokudla, hlola ushukela wegazi lakho.
Bala izidingo zakho zekhalori ngayinye: mayelana ne-30 kcal iyadingeka ngekhilogremu ngayinye yesisindo.
Khumbula ukuthi ukuzuza isisindo ngesikhathi sokukhulelwa kuyinto evamile ngokuphelele. Ngokwesilinganiso, abesifazane bengeza cishe amakhilogremu ayi-10-15. Ngenxa yalesi sizathu, ukudla okwenziwa nsuku zonke kilojoule ngosuku kungashintsha ngezikhathi ezithile.
Zama ukwandisa inani lamabele, i-fiber nezinye izinto eziwusizo ekudleni. Lezi zingxenye zithinta kahle isimo sabesifazane abane-gestationalabetes mellitus, banomthelela ekuthini i-metabolism ijwayelekile.
Ukwakheka kwamakhemikhali kokudla
Okubaluleke kakhulu kwisifo sikashukela sokukhulelwa ukwakheka kwamakhemikhali kokudla kowesifazane okhulelwe. Kufanele adle imikhiqizo eminingi yobisi ngangokunokwenzeka, egcwalisa umzimba nge-calcium ne-potassium, okudingekayo ekwakhekeni kwengane. Uma ngabe lezi zinto ezilandelwayo azanele ekudleni, kunikezwa imithi ekhethekile. Abesifazane abakhulelwe kufanele badle okungenani ama-1200 mg we-calcium ngosuku.
Indima ebalulekile ekudleni kwabesifazane abanesifo sikashukela sokukhulelwa yinsimbi, ebhekele ukwakheka kwamakhemikhali egazini. Ngaphandle kwawo, i-anemia ingakhula, okuholela ekubulambeni i-oksijini. Ukunciphisa ukusweleka kwalezi zinto, kuyadingeka ukudla inyama eningi, inhlanzi, amaqanda enkukhu nemifino ngangokunokwenzeka.
Futhi ungakhohlwa nge-Vitamin C, ecebile kuzo zonke izithelo ezisawolintshi, kanye notamatisi nekholifulawa. Le nto inomthwalo wemfanelo womzimba wokuzivikela ezifweni.
Kubalulekile kakhulu ukuthi abesifazane abakhulelwe bathole umthamo wansuku zonke we-folic acid, otholakala kwimifino nezithelo, ulethisi ne-veal. Ngaphandle kwale nto, angaba nobuhlungu bemisipha nobuthakathaka obungapheli. Sebenzisa i-vithamini A njalo, otholakala ku-melon, isipinashi, namazambane.
Kwenqatshelwe ngokuphelele kowesifazane onesifo sikashukela sokukhulelwa ukuba alahle ngokuphelele iziphuzo eziqukethe utshwala. Lahla ne-caffeine kanye noshokolethi wobisi, ngoba lolu hlobo lukhona kuyo. Kuyadingeka ukunciphisa umkhawulo kashukela, ungathathelwa indawo nge-aspartame. Ngaphansi kokuvinjelwa ngokuphelele, i-saccharin, engemihle kakhulu ekuthuthukisweni kwesibeletho esibelethweni.
Kufanele kube yini ukudla kweshukela sikashukela?
Ukudla okunesifo sikashukela kwabesifazane abakhulelwe kufanele kube okunempilo, okubalulekile futhi okulinganiselayo kakhulu.
Okokuqala, kuyadingeka ngokuphelele ukulahla ukusetshenziswa kwe-ayisikhilimu, ushukela, uju, ujamu kanye nokulondolozwa, iziphuzo zezithelo zasefekthri, amakhekhe, ama-pastries, amagilebhisi, ubhanana, amakhiwane nezinsuku, iziphuzo ze-carbonated nezidakwa.
Futhi, ngesikhathi sokukhulelwa, zama ukushiya irayisi ne-semolina porridge, equkethe inani elikhulu lama-carbohydrate. Ungadli ukudla okuqukethe ama-sweeteners. Kuyadingeka futhi ukukhawula inani lamafutha ezilwane kanye ne-pasta kusuka kukolweni we-durum.
| Yini engingayidla? | Yini ongayidli? |
| Ukubhaka ufulawa Zonke izinhlobo zemifino I-Legumes kanye Amakhowe Izihlobo Amaqanda enkukhu Inyama enamafutha amancane, inhlanzi nenkukhu Izithelo, ngaphandle kukabhanana namagilebhisi Imikhiqizo yobisi enamafutha amancane Amafutha emifino Amakhompiyutha, iziphuzo zezithelo, ijeli | Ukudla okunamafutha: i-veal, iwundlu, unogwaja Amazambane athosiwe Amaqanda enkukhu athosiwe Isobho elinothile I-Semolina ne-porridge yerayisi Imikhiqizo yobisi enamafutha Amafutha ezilwane Iziphuzo ze-Carbonated Iziphuzo zotshwala Ushokoledi wobisi Amakhekhe, I-Butter Baking |
Ngendlela efanele, ukudla kwesifo sikashukela sokukhulelwa kwabesifazane abakhulelwe kungenza amazinga kashukela egazi abe ngokwejwayelekile. Lokhu kunomthelela omuhle empilweni yengane ekhulayo nengane. Zama ukunamathela njalo ezimisweni zokudla okufanele, kuzokusiza ukuthi uzale futhi uzale umntwana onempilo.
Ukuncoma izondlo
Uma udokotela wakho ekutholile ukuthi unesifo sikashukela sokukhulelwa, kufanele unikeze kuqala isidlo esikhethekile.
Ukudla okufanele nokulinganiselayo kuzosiza ukunciphisa imiphumela yokuphazamiseka kwe-metabolic. Ngaphezu kwalokho, kuzosiza ukwenza ngokwejwayelekile isisindo somzimba, esingakhula ngokushesha ngenxa yangemuva elishintshiwe lamahomoni.
Khumbula ukuthi ingane akufanele ibone ukushoda kwezakhamzimba nama-kilojoule, ngakho-ke noma iziphi izinguquko ekudleni kufanele kuxoxwe nodokotela wakho.
Kuyadingeka futhi ukulandela izincomo ezilandelayo:
- Yidla ngezingxenye ezincane - ngakho-ke umzimba uzoba lula ukugaya ukudla. Uzobuye asebenzise okuncane kulawo mandla. Ungadli ukudla okusindayo ebusuku, kungcono ukubashiye ukudla kwasemini.
- Zama ukulahla ngokuphelele amanoni, othosiwe, amakhalori aphakeme nokunye ukudla okungenamsoco.
- Gcina umkhondo wenani lezithelo ezidliwayo - nazo ziqukethe inani eliphakeme leshukela, elingathinta kabi isifo sikashukela.
- Zama ukudla isiqephu esincane sobumnandi masisha ngemuva kokuvuka ukuze uqede ukugula kwasekuseni. Lokhu kuzosiza ukukhulisa ukukhiqizwa kwe-insulin kwe-pancreatic.
- Khumbula ukuthi ukudla okudlayo akufanele kube ngaphezulu kwamafutha ayi-10%, okwenza isibindi sisebenze ngokwengeziwe. Ngalesi sizathu, khawulela inani lenkomo, i-veal, inhlanzi kanye nenkukhu ekudleni kwakho.
- Futhi, zonke izitsha zakho kufanele zibhakwe, zibiliswe noma zitholwe - musa ukuthosa nganoma yisiphi isimo.
- Zama ukupheka ukudla emanzini noma uwoyela we-olive, ngakho-ke uzonciphisa kakhulu inani lama-carcinogens ne-cholesterol embi edliwayo.
- Zama ukusebenzisa i-fiber okuningi ngangokunokwenzeka.
- Yenqaba ukudla okusheshayo nokudla okulula.
- Phuza okungenani amalitha ama-2 uketshezi ngosuku, lokhu kuzothinta kahle izinqubo ze-metabolic emzimbeni.
Lahla amafutha ezilwane ngokuphelele: ibhotela, imajarini, ukhilimu omuncu. Kuyadingeka futhi ukunciphisa inani lamasose nembewu ekudleni kwakho. - Ngaphandle kwemikhawulo, ungadla noma yimiphi imifino. Zisetshenziswa futhi kangcono kakhulu njenge-snack.
- Kuyenqatshelwe ngokuphelele ukuphuza iziphuzo ezidakayo, ngoba ziqukethe inani elikhulu loshukela. Futhi, utshwala bunamakhalori amaningi.
Hlala uvivinya igazi ngenani lezinto ezincane nezincane. Lokhu kuzosiza ukulawula ukuqoqwa kwezinto eziwusizo egazini, ezidingekayo ekusebenzeni okujwayelekile komzimba.
I-insulin ilawulwa kuphela ngomjovo. Alikho ifomu lethebhulethi lale protein, ngoba ngemuva kokungena ku-esophagus izowa ngokuphelele. Kuyadingeka futhi ukucubungula yonke imithetho yokuhlanzeka komuntu.
Ngenxa yezinga likashukela wegazi elikhulayo, isimo esijwayelekile sesikhumba siyachithwa, ngenxa yokuthi umuntu ubhekene nokucasulwa kaningi nokuqhuma kokukhula kwesikhunta.
Imiphumela yesifo sikashukela ekhulelwe
Isifo sikashukela i-mellitus esenzeka ngesikhathi sokukhulelwa siyinto eyingozi kakhulu. Ngenxa yokwanda kwe-glucose egazini, ubungozi bezinkinga ezibucayi ku-fetus banda kakhulu. Ushukela udlula kwi-placenta ngokushesha okukhulu, uletha imiphumela emibi enganeni.
Futhi, ngokumelene nesizinda sokungabekezeleleki kwe-glucose engasebenzi kahle, i-macrosomia ingenzeka - into lapho ingane ifinyelela usayizi omkhulu ngokulinganayo: ikhanda lakhe lihlala lijwayelekile, amalunga ehlombe nomzimba ukhuphuka ngobukhulu.
Lokhu kuthinta kabi yonke inkambo yokukhulelwa, engadala izinkinga ezinkulu. Amathuba okuthuthuka kwezitho zangaphakathi nengqondo kuphezulu.
Kulokhu, udokotela wenza konke okusemandleni ukukhulisa ukuzalwa ngaphambi kwesikhathi. Lokhu kunethonya elihle hhayi enganeni kuphela, kodwa nakunina uqobo. Khumbula ukuthi ngemuva kwalokhu, ingane ikhulisa kakhulu amathuba okukhula kwe-postpartum jaundice, okuandisa amathuba esifo sikashukela ngokuzayo.
Izincomo ezijwayelekile
Isifo sikashukela sokukhulelwa siyinkinga evamile, eba yinkinga njalo ngonyaka. Abesifazane abaningi abangakaze babe nezinkinga ngamazinga abo we-glucose bathola ukuphazamiseka kwe-metabolic ngesikhathi sokukhulelwa.
I-World Health Organisation incoma ngokuqinile ukulandela le mihlahlandlela:
Gcina umkhondo wesilinganiso samaprotheni, ama-carbohydrate namafutha ekudleni kwakho;- Yidla ukudla okuningi kwezilwane;
- Nikeza ama-carbohydrate asheshayo ngokuphelele;
- Namathela kokudla okuphansi kwe-carb
- Yenqaba imikhiqizo eyingozi: ukubhaka, amaswidi, ukudla okusheshayo nokudla okulula;
- Zivikele uphuzo oludakayo.
Gcina umkhondo wesilinganiso samaprotheni, ama-carbohydrate namafutha ekudleni kwakho;
