Lokhu kudla kufanelekile kwabesifazane abakhulelwe, ikakhulukazi ehlobo

Lokhu kudla kufanelekile kwabesifazane abakhulelwe, ikakhulukazi ehlobo

Kungakhathaliseki ukuthi yisiphi isikhathi sonyaka, omama abakhulelwe ngokuvamile baqaphela kakhulu lokho abakudlayo ngesikhathi sokukhulelwa kwabo. Ngokuvamile, ukudla okunomsoco kubalulekile kulesi sigaba sokuphila, ngaphezu kwalokho usana luthola zonke izakhamzimba ezidliwa unina lapho lisesiswini sikamama. Ngakho-ke, kuhlale kunenzuzo ukuthi abesifazane abakhulelwe bafundiswe ngokudla okunempilo, ngokwalokho okushicilelwe yi-HealthShots.

5 ukudla okubalulekile

Umama kufanele agxile endleleni yakhe yokuphila ngesikhathi ekhulelwe ukuze akhuthaze ukukhula okunempilo kwengane. Kubaluleke kakhulu ngesikhathi sasehlobo lapho abaningi bevame ukudla kancane futhi namathuba okuphelelwa amanzi emzimbeni, okungaphazamisa impilo yengane. Owesifazane okhulelwe kufanele athathe izinyathelo zokuphepha ezengeziwe ngokudla kwakhe ukuze akhulelwe ngendlela ephephile ukuze amelane nokushisa kwasehlobo, ngale ndlela elandelayo:

1. Imifino

Imifino enjengesipinashi, iklabishi, ne-broccoli inothe ngezakhi ezibalulekile njenge-folic acid, i-iron ne-calcium. I-folic acid ibalulekile ku-fetus ekhulayo, ikakhulukazi ezigabeni zokuqala zokukhulelwa, futhi ingasiza ekwehliseni ubungozi bokuzalwa kukhubazekile. I-ayoni ibalulekile futhi ekukhiqizeni amangqamuzana abomvu egazi futhi isiza ekuvimbeleni i-anemia ngesikhathi sokukhulelwa, kuyilapho i-calcium ibalulekile ekukhuleni kwamathambo engane.

2. Izithelo

Izithelo ezinjengamawolintshi, amajikijolo, ubhanana, ama-apula, namapheya anikeza amavithamini namaminerali abalulekile, ahlanganisa uvithamini C, i-potassium, ne-fiber. I-Vitamin C isiza ukumuncwa okusansimbi futhi isekela amasosha omzimba anempilo, kuyilapho i-potassium ibalulekile ekugcineni umfutho wegazi onempilo nokulinganisela koketshezi emzimbeni.

3. Amaprotheni angenalutho

Imithombo yamaprotheni angenalutho njengenkukhu, inhlanzi, i-turkey, ne-tofu inikeza izakhi ezibalulekile njengensimbi, i-zinc, ne-vitamin B12. I-ayoni ibalulekile ekukhuleni nasekukhuleni kwengane, kuyilapho i-zinc idlala indima ebalulekile ekusebenzeni kokuzivikela kwengane kanye nokukhula kwamangqamuzana. Nakuba i-vitamin B12 ibalulekile ekuthuthukiseni ubuchopho bengane kanye nesistimu yezinzwa.

4. Okusanhlamvu okuphelele

Izinhlamvu eziphelele, njengerayisi elinsundu, iquinoa nesinkwa sikakolweni, zinikeza ama-carbohydrate ayinkimbinkimbi kanye nefayibha. Ama-carbohydrate ayinkimbinkimbi angumthombo omuhle wamandla futhi angasiza ekulawuleni amazinga kashukela egazini, kuyilapho i-fiber isiza ekuvimbeleni ukuqunjelwa futhi ikhuthaze ukugayeka kokudla okunempilo.

5. Amantongomane kanye nembewu

Amantongomane kanye nembewu, njengama-alimondi, ama-walnuts, imbewu ye-chia, ne-flaxseeds, inikeza amafutha anempilo, amaprotheni, nezakhi ezibalulekile ezifana ne-vitamin E ne-magnesium. Amafutha anempilo angasiza ekusekeleni ukuthuthukiswa kobuchopho bengane, kuyilapho uvithamini E ubalulekile ekukhuleni nasekuthuthukeni kweseli yengane. I-Magnesium ingasiza ekulawuleni umfutho wegazi futhi isekele ukusebenza kwemisipha enempilo nezinzwa.

Ochwepheshe batusa ukuthi ulandele amathiphu alandelayo okukhulelwa okuphephile:
• Gqoka izingubo zikakotini ezikhululekile nezixegayo
• Phuza amanzi amaningi ukuze ugcine umzimba ugcwele amanzi
• Ukuzivocavoca ngaphansi kokugadwa uchwepheshe wokufaneleka
• Ungachazi elangeni eliqondile
• Gxila ekudleni ukudla okunempilo kuphela
• Nakekela imilenze nezinyawo futhi uqaphele noma yikuphi ukuvuvukala
• Lala ngokwanele
• Gwema ukucindezeleka
• Gwema ukuphuma phandle ngesikhathi kushisa

Futhi phakathi nokukhulelwa, uma noma yikuphi ukuguqulwa okungavamile kubonakala noma owesifazane okhulelwe ehlushwa noma iyiphi inkinga, kufanele abonane ngokushesha nodokotela okhona.

Izibikezelo zonyaka ka-2023 ngokuya ngohlobo lwakho lwamandla