Unako ukuva ukuba ibhinqa elisesikweni kufuneka idle ezimbini. Nangona kunjalo, oku akunjalo. Kuyinyaniso ukuba ngexesha lokukhulelwa, umfazi kufuneka anike ukutya okunomsoco kubantu ababini. Ngamanye amagama, akufanele adle kabini, kodwa kabini kakhulu. Ibhinqa lingacinga ngesondlo sayo ngokukhulelwa xa ecinga malunga noshintsho ubunzima bayo kwiiveki. Umama wesikhathi esizayo kufuneka aqinisekise ukuba iikhilogram eziqokelelwe nguye ngexesha lokukhulelwa azidluli kwimiqathango evumelekileyo, kuba elizayo liyakuthinta umntwana wakhe. Ngoko ke, ukususela kwiiveki zokuqala zokukhulelwa, umthambo womama okhuselekileyo kufuneka ube nolungqiqo. I-predance of some children to obesity, isifo sikashukela okanye i-cholesterol ephakamileyo phantse njalo ibangelwa ubunzima obukhulu bomama ngexesha lokukhulelwa.
Kuphela xa umfazi okhulelweyo elandela inkqubo yesondlo equka i-carbohydrates, amafutha, iiprotheni kunye nemali eninzi yeziqhamo nemifuno, ukutya kwakhe kunokuthiwa ngokulinganayo. Kufuneka uhlale njalo ukususela ngowokuqala ukuya kutsho lokugqibela, ngoko umgangatho wesondlo ngexesha lokukhulelwa akufanelekanga ukuhlula iiveki.
Okukuphela kwendawo i-vitamin B9 (folic acid). Kuye kwaboniswa ukuba inani elaneleyo le-aclic folic emzimbeni womama ozayo linciphisa amathuba okungahambi kakuhle kwinkqubo yesantya yombindi ye-embryo, kwaye ikhusela ukubonakala kwe-spina bifida (i-vertebrae ehlukeneyo) kumntwana, isifo esibi kakhulu somntwana. Ukuphazamiseka kwinkqubo yesantya ephakathi kwe-embryo kuphuhliswa kwiintsuku zokuqala ezingama-28 zokukhulelwa. Ngenxa yesi sizathu, iinyanga ezi-2 ngaphambi kokukhulelwa komzimba kunye neveki zokuqala ezi-12 zokukhulelwa, umfazi kufuneka afake i-vitamin B9 ekudleni kwakhe.
I-acid ye-folic ininzi kakhulu kwisipinashi (esitsha, efriziwe okanye emathini), kunye nemifuno eluhlaza, i-salads, i-melon, amaqanda, i-lentils, ilayisi, i-peas, iziqhamo kunye nejusi le-orange.
Isondlo esifanelekileyo ngexesha lokukhulelwa - ezimbini kwiiveki, kwaye ngamnye ngosuku - lichaphazela impilo ye-mother's future, kodwa nempilo ye-embryo. Ngezantsi sibala amanqaku amancinci angundoqo aza kunceda umfazi ukuba ahlele inkqubo yesondlo sakhe ngexesha lokukhulelwa:
- Nika ukubaluleka kumgangatho - kungekhona ubuninzi. Iimfuno zamandla zomama olindelekileyo zanda kakhulu, ngoko ukutya okunomsoco ngexesha lokukhulelwa emva kweveki akufanele kube yile caloric. Kodwa kufuneka lihlale licebile-zombini i-micronutrients kunye namavithamini.
- Ngokondlo, kokubili kwiinyanga zokuqala nokugqibela zokukhulelwa, umama ozayo kufuneka abe neenkonzo ezintathu zobisi zobisi imihla ngemihla. Omnye umkhonza unokuqwalaselwa 1 inkomishi yobisi, 1 iphakheji ye yogurt okanye 40 grams yeeshizi.
- Ubuninzi bemifuno yemvelo yinto enye enyanzelisayo yesondlo ngexesha lokukhulelwa. Ukutya kwemifuno okucatshulwa kakuhle akuyikukuphelisa kuphela, kodwa kuya kunceda amathambo akho asebenze.
- Yidla ukutya okuncinci, kodwa ngokuqhelekileyo (malunga neeyure zonke ii-2-4 iiyure). Umntwana wakho ufuna ukutya nangona ungaziva ulambile nonke.
- Phuza kakhulu amanzi, udle ityuwa encinane.
- Ukujonga ngenyameko ukucoceka ekhitshini - zombini ngexesha lokupheka, kunye nexesha lokutya. Hlanganisa izityalo nemifuno kakuhle. Khupha inyama, intlanzi, inkukhu, amaqanda ukulungele ngokupheleleyo. Njengasekuqaleni kweeveki zokukhulelwa, kwaye emva koko, isondlo sesetyhini akufanele iqulethe iiprotheni zezilwanyana ezinobuncwane. Sebenzisa amabhodi ahlukeneyo ukusika imifuno nenyama. Zama ukungadli.
- Ekudleni kwakho, nakwiiveki zakutshanje zokukhulelwa, kufuneka kube ne-caffeine encinane kakhulu. Enye okanye ezimbini iikomityi zekhofi ebuthathaka ngosuku kuya kuba ngaphezulu. Musa ukulibala ukuba itiye, i-Coca-Cola iziphuzo kunye necoleta nazo ziqukethe i-caffeine.
- Utywala, i-cheeses, i-foes, i-offal kunye neentlanzi ezinamafutha asempumalanga yolwandle, ukutya okunomsoco ngexesha lokukhulelwa akubandakanyi ngokupheleleyo zonke iiveki.
- Ukususela kwiiveki zokuqala zokukhulelwa kwaye kude kube sekupheleni, ii-Ω-3 ezinamafutha e-acids kufuneka zibe khona ekudleni kwakho - zibalulekile ekuphuculeni impilo embryo. Thenga ioli yeoli yomnqumo, kwaye ungayifaki kuphela kumarada, kodwa nakwezinye ukutya.
- Imizuzu engama-20 ukuya ku-30 yokubhukuda okanye ukuhamba ngokukhawuleza kathathu ngeveki kuya kukunceda ukujamelana nengxaki yokuqhaqha.
- Ngokuqhelekileyo bonke abafazi abakhulelweyo banconywa imihla ngemihla - ukususela kwiveki ye-20-ukuthatha njengongeziweyo ukulungiswa kwesinyithi. Imithombo emihle yensimbi yimifuno eluhlaza (njenge-broccoli kunye nesipinashi), kunye ne-strawberries, i-legumes, i-muesli kunye nesonka esipheleleyo. Ukuba ibhinqa lilandela ukutya okunokulinganisela, kwaye iimvavanyo zegazi zibonisa ukuba akahluphekanga ngenxa ye-anemia, akufuneki ukuba athathe amalungiselelo ensimbi. Kufuneka kuqatshelwe ukuba ezi ziyobisi zisoloko zibangelwa ukubanjwa.
Ekugqibeleni, sichaza ukuba ibhinqa elikhokela ubomi obuqhelekileyo lifuna iikhilomitha ezingama-1800 ukuya kuma-2100 ngosuku. Kwiinyanga zokuqala ezintathu zokukhulelwa, amandla akhe adinga ukwanda ngama-calories ayi-150 kuphela. Kwimizuzu yesibini nantathu yeenyanga ezintathu, le mfuno yonyuka ngama-calorie angama-300. Olu buninzi beekhalori lugqitywa ngokupheleleyo ngesityalo esinye okanye enye iblasi yobisi.