Ukudla okunempilo kubaluleke kakhulu, uma kungabalulekile kakhulu, ngenkathi uzama ukukhulelwa njengoba kwenzeka lapho uthola ukuthi ukhulelwe. Nansi eminye imibono yalokho ongakudla ukukusiza ukuthi ukhulelwe...
Kwesinye isikhathi ukukhulelwa akwenzeki ngokushesha ngendlela ebesingathanda ngayo, noma akulula ngendlela ebesifisa ngayo. Ekhuluma ngokuhlangenwe nakho, akukho lutho oludumazayo futhi olukhungathekisayo bese uzama ukukhulelwa. Enganeni yethu yakamuva, kwasithatha isikhathi esingaphezu konyaka saphuphunyelwa yizisu, kwathi lapho sesizolahla ithemba sathola ukuthi sesikhulelwe. Ngikholwa ukuthi kwakuyizinketho zokudla engizenze lezo zinyanga ezimbalwa ezedlule ezisize ukukhulisa amathuba ethu ngesikhathi sokukhulelwa.Kholwa noma ungakholwa kukhona ukudla okuthile okwandisa amathuba okukhulelwa. Ngakho-ke uma wenza zonke ezinye izinto ezinconyiwe njengokumisa kanye nesikhathi, kungani ungakushintshi ukudla kwakho kancane.
Ukudla okunempilo kubaluleke kakhulu, uma kungabalulekile kakhulu, ngenkathi uzama ukukhulelwa njengoba kwenzeka lapho uthola ukuthi ukhulelwe. Ukudla okhethe ukukusebenzisa kuthinta ngqo inzalo yakho, lokhu kuya kongaba umama kanye nobaba okungenzeka. Ngakho-ke njengombhangqwana kudingeka wenze umzamo oqotho wokubheka lokho okudlayo.
Ukudla okuningana kwezithelo nemifino kubalulekile ngosuku. Kufanele futhi uqiniseke ukuthi uthola okusanhlamvu okuphelele nokudla okucebile nge-calcium usuku ngalunye. Ungacabangi ukuthi uma uphuthelwa elanamuhla ungalibuyisela kusasa. Amavithamini afana no-E, C, Folic Acid kanye neZinc ayizakhi ezibalulekile zesidoda esinempilo. Kwabesifazane, udinga ukuthola okungenani ama-microgram angama-400 we-folic acid ngosuku. I-Folic acid isiza ukusekela ukukhula kwe-neural tube efanele futhi yehlisa nengozi yokushaywa unhlangothi, isifo senhliziyo, umdlavuza nesifo sikashukela.
[widget id=”text-464846004″]text-464846004[/widget]Ukudla kwakho kufanele futhi kucebe ngemifino eluhlaza enamaqabunga nezithelo ezisawolintshi. Ungakhathazeki ngokuthola okuningi ngoba i-folic acid iyancibilika emanzini futhi amanzi azokhipha noma yikuphi okweqile. Ukuncibilika emanzini kusho nokuthi amaningi awo angalahleka uma esevuthiwe. Ngakho-ke zama ukudla imifino enamaqabunga amnyama noma efriziwe futhi uma uwapheka ngesitimu noma uwapheke emanzini amancane.
Uma ukhathazekile ngokuthi awukuthathi okwanele lokhu ngokudla kwakho ungase uthande ukucabangela isithasiselo somsoco, okungenani ngenkathi uzama ukukhulelwa. Uma ngithi isengezo, angisho i-multivitamin. Odokotela bebencoma ukuthi abesifazane abazama ukukhulelwa baqale amavithamini ngaphambi kokukhulelwa. Ngenhlanhla awudingi incwadi kadokotela kubo; kukhona inani elihle ngaphezu kwamavithamini ekhawunta. Ngakhetha ukusebenzisa nawo wonke amavithamini emvelo ngaphambi kokubeletha. Ungathola futhi izithasiselo ngazinye ezifana ne-folic acid phezu kwekhawunta. Ngifuna ukugcizelela ukuthi izithasiselo azikwazi ukuthatha indawo yokudla okunempilo. Kuhlale kungcono ukuthola imisoco yakho ekudleni okungaphekiwe bese kuba namaphilisi embizeni.
Ukudla okufanele ukugweme noma ukukhawule kakhulu kuhlanganisa i-caffeine, zama ukugcina izinkomishi ezintathu noma ngaphansi ukuze kungathinti ukuzala kwakho. Futhi ngenkathi inhlanzi iyonke ibhekwa njengenempilo, ngenkathi uzama ukukhulelwa susa izinhlanzi ezine-mercury ephezulu njengoshaka, i-swordfish, i-mackerel ne-tilefish. Inyama egayiwe, njengenyama epakishiwe kufanele idliwe ngamanani amancane kakhulu futhi inyama eluhlaza nebhenywa kufanele igwenywe ngokuphelele.
Isikhumbuzo esisheshayo sezincomo ezingenhla:
- Yidla kakhulu izithelo nemifino
- Yidla ama-carbohydrate ayinkimbinkimbi - okusanhlamvu okuphelele njengerayisi elinsundu, i-oats, isinkwa sokudla
- Thenga ukudla okuphilayo lapho kungenzeka khona
- Yidla ama-phytoestrogens, okuhlanganisa ubhontshisi onjengama-lentils, ama-chickpeas nemikhiqizo ye-Soya
- Yidla ukudla okunamafutha, okuhlanganisa izinhlanzi, amantongomane, imbewu namafutha
- Yehlisa ukudla kwakho amafutha agcwele emikhiqizweni yobisi, njll.
- Phuza uketshezi olwanele
- Khulisa ukudla kwakho kwe-fiber
- Gwema izithasiselo, izilondolozi namakhemikhali afana nama-sweeteners okwenziwa
- Yehlisa ukudla kwakho i-caffeine
- Yehlisa utshwala
- Gwema ushukela ngokwawo futhi kufihlwe ekudleni
Ukulandela lezi zincomo zokudla okungenhla ngeke kwelaphe inzalo, kodwa uma ukwazi ukukhulelwa kuzosiza ukwandisa amathuba okukhulelwa kwakho.
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Biography
UJennifer Shakeel ungumbhali futhi owayengumhlengikazi onolwazi lwezokwelapha olungaphezu kweminyaka eyi-12. Njengomama wezingane ezimbili ezimangalisayo onenye esendleleni, ngilapha ukuze ngihlanganyele nani engikufundile ngokuba umzali kanye nenjabulo nezinguquko ezenzeka ngesikhathi sokukhulelwa. Ngokubambisana singahleka futhi sikhale futhi sijabule ngokuthi singomama!
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