Okhulelweyo ukunaka kanjani ukudla kwakhe?

Ukudla kowesifazane okhulelwe kuyithinta kanjani ingane?Okudingeka kakhulu kowesifazane okhulelwe ukudla okunomsoco nokunempilo, ngakho-ke owesifazane okhulelwe angakunakekela kanjani ukudla kwakhe?
Ku-trimester yokuqala yokukhulelwa (kusukela ekuqaleni kwayo kuze kube sekupheleni kwenyanga yesithathu cishe)
Abesifazane abakhulelwe kufanele banake ukudla okunothe nge-folic acid ngeqhaza lako ekuvimbeleni ukungahambi kahle kwengane: okusanhlamvu, imifino enamahlamvu aluhlaza, inyama ebomvu kanye nezinhlamvu.
Naka ukudla okuqukethe i-calcium: ubisi, ubisi, noshizi.
Phuza amanzi udle izithelo.
Gwema utshwala nokubhema, kanye nokunciphisa inani le-caffeine.

Kweyesibili yesithathu, ngaphezu kwalokhu okungenhla, kufanele unake okulandelayo:
Hlukanisa ukudla kwakho kusukela ekudleni okuhlanu kuya kweziyisithupha okulula nokunomsoco futhi ungazishiyi ngaphandle kokudla isikhathi esingaphezu kwamahora amane, ukuze ugweme isicanucanu, ukuhlanza nokukhathala (ngaphandle kwezimo zokuzila ukudla ngenkathi ulandela ukukhula kombungu kanye nesimo futhi ubungqabavu kamama).
Thuthukisa ukudla kwakho nge-ayoni etholakala enyameni nasenkukhuni, imidumba (udali, ubhontshisi, ubhontshisi) kanye nemifino enamahlamvu eluhlaza (isipinashi kanye nesardadi).
I-Vitamin C (i-lemon, i-orange, i-broccoli, i-capsicum)
Yidla ama-carbohydrate afana nelayisi, amazambane, ipasta nesinkwa ngobuningi obusesilinganisweni, bese uzama ukukhetha ama-carbohydrate ansundu, isinkwa esinsundu, i-bulgur, irayisi elinsundu ne-pasta ensundu.
Gwema ukudla okungase kukubangele isilungulela, njengokudla okuthosiwe nokudla okunamafutha.
Ungadli ukudla okuningi okungase kukubangele ukuqunjelwa, okufana nalokhu: itiye nobhanana, futhi udle imifino nezithelo (ikakhulukazi ezomisiwe).
Phuza okungenani izingilazi zamanzi eziyi-8 ngosuku

Ekupheleni kwe-trimester yesibili kanye ne-trimester yokuqala yesithathu, umzimba wowesifazane okhulelwe usethubeni elihle lokuba nesifo sikashukela, esibizwa ngokuthi isifo sikashukela sokukhulelwa.
Ngakho-ke, kufanele unake ukudla amaswidi anamafutha bese uwashintsha ngezithelo namantongomane angenasawoti noma ngamaswidi alula.
Phuza amanzi anele noketshezi.
Nciphisa usawoti ekuphekeni futhi ugweme ukudla okunosawoti omningi njengamashibhisi, amantongomane anosawoti kanye nokudla okusemathinini.
Ekupheleni kwesithathu sokugcina, ngaphezu kwalokho okushiwo, ngithanda ukunaka ubisi, ubisi noshizi.
Gwema utshwala nokubhema, ngaphezu kokunciphisa inani le-caffeine.