Ukudla okunempilo, noma uhlobo luni lwezithelo kungaba mamama abahlengikazi

Ukondla isipho esiyingqayizivele semvelo yawo wonke umama, okwenza umntwana wakhe athole zonke izinto eziwusizo kakhulu nezomsoco ezidingekayo ekukhuleni kwakhe nentuthuko. Ngakho-ke, ngesikhathi uncelisa ingane, kufanele uqaphele ngokucophelela ukudla kwakho , ukuze ngobisi umntwana athole impela amavithamini namaminerali akudingayo. Ukudla okukhethiwe kahle kumama okhulayo kufanele kube nezinto ezifana ne-folic acid, amaprotheni, i-iodine, i-zinc, i-calcium, amavithamini A no-B6.

Ukuqaphela ikakhulukazi kukhokhwa odokotela kanye nezondlo kumbuzo wokuthi zingakanani futhi zingakanani izithelo ezinganezelwa ezidlweni zabo zokuncelisa izingane, ngoba ziqukethe izakhi ezondla ingane okufanele zithole kanye nobisi lwebele. Ngokwesilinganiso, izithelo kufanele zidliwe izikhathi ezimbili kuya kwezihlanu ngosuku, futhi kanye nazo, amajikijolo amasha, acebile ama-antioxidants.

Izithelo ezishukumisa i-lactation

Lapho ukondla ngezibeleko kunamathuba okunciphisa ukukhiqizwa ubisi kumama noma ukulahlekelwa okuphelele. Ezimweni ezinjalo, izondlo zokudla zincoma ukuthi zibandakanye ukudla okuqukethwe okuphezulu kwe-calcium. Phakathi kwezithelo kungaba amabhilikosi (kuze kube yizicucu ezingu-4 ngosuku) namakhiwane omisiwe, omisiwe noma izinsuku, ezingashintsha nge amajikijolo amasha ama-cherry, ama -berberries, ama-strawberries nama-gooseberries.

Nutrites for the baby

Zonke ukudla komama okhulelwe kufanele kube ngokulinganayo. Ukuqinisekisa ukuthi bobabili umama nengane bathola zonke izakhi ezidingekayo emzimbeni, inani lama-carbohydrates, amaprotheni namafutha kudingeka lilinganiswe yizinhlobonhlobo zezithelo nemifino. Ngakho-ke, izakhamizi zaseMelika sezifikile ekuboneni ukuthi yiziphi izinhlobo zezithelo ezingaba ngumama osondelene nabantwana babo. Baqiniseke ukuthi phakathi kwemikhiqizo eyimpoqo ekudleni komama osemusha, ngaphezu kwamajikijolo nemifino ehlanzekile, kufanele kube khona izithelo ezilandelayo: i-Muscat melon, imango, ama-oranges, ama-cantaloupe, ama-apricot, ama-grapefruit, amapreaches, ubhanana, ama-apula, amapheya, i-kiwi ne-guava.

Amandla ezithelo ezinhle

Mayelana nezinzuzo zezithelo zomzimba womuntu esikhathini sethu akwazi kuphela abavilaphayo, kodwa ohlwini lwa "uhlobo luni lwesithelo olungaba ngumama wokuncelisa," abadla ngokudla ngokuyinhloko bahlanganisa i-papaya ne-avocado. Izinkolelo zabo zisekelwe ekufundeni nasekuboneni odokotela omama abancane namantombazane ezindaweni ezingasesezweni zase-Asia lapho lezi zithelo ezinhle ziyimikhiqizo yokudla eyinhloko.

I-papaya, equkethe ama-enzyme amaningi, amaminerali namavithamini A, B, C no-E, kuyadingeka ekukhuleni kahle nentuthuko yengane. I-avovoc iwusizo kubo bobabili umama (ehlisa i-cholesterol ne-blood pressure), kanye nezingane ezisanda kuzalwa (kushukumisa ukuthuthukiswa kwamangqamuzana obuchopho kanye nezitho zombono).

Kungenzeka, kuphela ngokucophelela

Kungakhathaliseki ukuthi zithela kangakanani, ngokusetshenziswa kwazo ngokweqile, kuhlale kunethuba lokuthuthukisa ukusabela kwezingane ezisanda kuzalwa. Ngakho-ke, odokotela kanye nezokudla, ukucebisa ukuthi hlobo luni lwezithelo ezingathathwa ngabamake abahlengikazi ekudleni kwabo, batusa ukuvimba kusukela kunani elikhulu lama-phaphamale, ama-oranges, ama-grapefruit, ama-lemons nezinye izithelo ze-citrus. Lokhu kuchazwa ukuthi izithelo ezinezinga eliphakeme lamavithamini C (njengoba, ngempela, ama-strawberries kanye nama-peanut) zingabangela ingane ukuba ikhuphuke futhi ikhuze isikhumba.

Ngendlela, ukubonisana nodokotela ophethe mayelana nokukhethwa kwemikhiqizo efanele ngeke kube yinto engafaneleki. Uchwepheshe omuhle uzokusiza njalo ukwenza uhlelo lokudla ukuze wena nomntanakho nihlale niphephile.