Ukudla kwenyanga yokuqala yokukhulelwa futhi yini okufanele yenziwe emasontweni okuqala okukhulelwa?

Ukudla kwenyanga yokuqala yokukhulelwa

Ukubaluleka kokudla ngesikhathi sokukhulelwa akubukelwa phansi, njengoba inyanga yokuqala yokukhulelwa ingase ibe yinkimbinkimbi kakhulu futhi ibe nomthelela empilweni kamama kanye nempilo yengane.
Ngakho-ke, odokotela bayeluleka ukulandela ukudla okulinganiselayo nokunempilo phakathi nalesi sikhathi esibalulekile.

Nalu uhlu lokunye ukudla okufanele kufakwe ekudleni kwakho ngenyanga yokuqala yokukhulelwa:

1. I-pasta, irayisi, amazambane nesinkwa: Yidla ukudla okulula ukugayeka njenge-pasta, irayisi, amazambane noma isinkwa.
   Ungayixuba neprotheyini engenawo amandla njengenkukhu eyosiwe noma inhlanzi.
2. Inyama enamafutha amancane: Inyama enamafutha amancane, njengenkukhu nenhlanzi, iyimithombo ebalulekile yamaprotheni nezakhamzimba.Ukudla kwenyanga yokuqala yokukhulelwa: Ukudla okungcono kakhulu okufanele kwabesifazane abakhulelwe.

Ukukhulelwa kungesinye sezigaba ezibaluleke kakhulu empilweni yowesifazane.
Ukuze kuqinisekiswe impilo yowesifazane okhulelwe kanye nokukhula okunempilo kwengane yakhe, kufanele alandele ukudla okunempilo nokulinganisela.
Kulesi sihloko, sizobheka ukudla kwenyanga yokuqala yokukhulelwa kanye nokudla okunconywa ukuba kudle.

Ukudla okugayeka kalula:
Ngenyanga yokuqala yokukhulelwa, abanye besifazane bangase babe nesicanucanu nokuhlanza.
Ngakho-ke, kutuswa ukuba udle ukudla okugayeka kalula njenge-pasta, amazambane, irayisi nesinkwa.
Ungakwazi ukuhlanganisa lokhu kudla nomthombo wamaprotheni mafutha njengenyama engenamafutha njengenkukhu noma inhlanzi.

Izinhlanzi ezibhenyiwe nezifakwe ethini:
Izinhlanzi ezibhemayo nezisemathinini ezifana ne-lox, i-salmon ebhemayo, i-herring kanye nokusikeka okubandayo yizinketho ezinhle phakathi nenyanga yokuqala yokukhulelwa.
Lezi zinhlanzi nenyama zigcina ukudla kwazo futhi azidingi inqubo yokupheka isikhathi eside.

Thatha amaphilisi amavithamini namaminerali:
Ngemva kokubonisana nodokotela wakho, angase akweluleke ukuthi uphuze amaphilisi e-folic acid phakathi nenyanga yokuqala yokukhulelwa noma ngisho nangaphambi kokukhulelwa uma uhlela ukwenza kanjalo.
Ingase futhi ihlanganise ama-erythema alandelanayo aqukethe okusansimbi namavithamini abalulekile empilweni yakho kanye nempilo yengane yakho.

Inyama nemikhiqizo yobisi isiza ukuhlinzeka umzimba ngezakhi eziningi ezidingekayo empilweni yowesifazane okhulelwe kanye nokukhula kombungu.
Ungadla inyama enamafutha amancane njengenyama yenkomo neyenkukhu, nemikhiqizo yobisi efana neyogathi nobisi.

Gwema ukuzincisha ukudla:
Kufanele ugweme ukuqala ukudla okwehlisa isisindo ngesikhathi sokukhulelwa, njengoba lokhu kungase kuthinte impilo kamama nengane kanye nezakhi ezibalulekile abazidingayo.
Kungcono ukudla ukudla okulinganiselayo nokunempilo ngenani elifanele.

Khulisa ukudla kwakho:
Ukuze uthuthukise ukudla kwakho ngesikhathi sokukhulelwa, kutuswa ukuba udle izakhi ezibalulekile ezifana ne-folate, iron kanye ne-vitamin D.
Lokhu ungakufeza ngokudla imifino enamahlamvu aluhlaza kanye nokudla okunensimbi okufana ne-oats nemifino.

Kuyini ukudla okunempilo kwabesifazane abakhulelwe ezinyangeni zokuqala?

1. Ukudla ubhontshisi: I-Folic acid ingesinye sezakhi ezibalulekile kwabesifazane abakhulelwe ezinyangeni ezintathu zokuqala zokukhulelwa.
   Kunconywa ukudla ubhontshisi nokudla okucebile kuwo, njenge-broccoli, isipinashi, nezithelo ezisawolintshi.
   I-Folic acid inomthelela ekwakhekeni nasekukhuleni kwesimiso sezinzwa somntwana.
2. Yidla izithelo nemifino: Ukudla okulinganiselayo kokukhulelwa kufanele kucebile ngezithelo nemifino.
   Inikeza umzimba imicu ebalulekile ekugayeni ukudla futhi ikhuthaze impilo yesisu namathumbu.
   Iqukethe nezinhlobonhlobo zamavithamini namaminerali asiza ekukhuleni okunempilo kombungu.
3. Ukudla kwamaprotheni: Ukudla kowesifazane okhulelwe ezinyangeni zokuqala kufanele kube nenani elanele lamaprotheni.
   Amaprotheni angatholakala emithonjeni efana nenkukhu nenyama yenkomo ephekwe kahle, inhlanzi eyosiwe, amaqanda, uphizi, nodali.
4. Gwema ukudla okungaphephile: Kufanele ukugweme ukudla ukudla okungenzeka ukuthi akuphephile kwabesifazane abakhulelwe ezinyangeni zokuqala zokukhulelwa.
   Izibonelo zalokhu kudla izinhlanzi ezibhenywayo nezifakwe ethini ezingacutshungulwanga kahle, njenge-lox, i-salmon ebhenywayo, ne-herring.
5. Ukunciphisa ukudla okunamafutha amaningi noshukela: Kungcono kakhulu ukugwema ukudla ukudla okunamafutha amaningi kanye noshukela ocolisisiwe kwabesifazane abakhulelwe ezinyangeni zokuqala.
   Kungcono ukukhetha ukudla okuphekiwe okunempilo futhi ugweme ukudla okugayiwe kanye nokudla okusheshayo.
6. Yidla ukudla okulula: Kunconywa ukuthi uhlukanise ukudla kowesifazane okhulelwe kube izibiliboco ezi-4 noma ezi-5 ngosuku.
   Lokhu kusiza ukulawula amazinga kashukela egazini futhi kwehlise imizwa yokukhathala nesicanucanu.
7. Phuza inani elanele lamanzi: Owesifazane okhulelwe kufanele aqaphele ukuphuza inani elanele lamanzi ukuze alondoloze ukugeleza kwamanzi nokugeleza kwegazi emzimbeni.

Yini okufanele yenziwe emasontweni okuqala okukhulelwa?

Lapho ukukhulelwa kwenzeka, amasonto okuqala aba yinkathi ebaluleke kakhulu yokusungula impilo nokuphepha kwengane.
Kulesi sigaba, ungase uzwe izinguquko ezithile ezingokomzimba nezingokomzwelo.
Ngakho-ke, kubalulekile ukulandela izinyathelo ezithile ukuze ugcine ukuphepha kwengane kanye nempilo yakho jikelele.
Kulesi sihloko, sizobheka ezinye zezinto okufanele uzenze emasontweni okuqala okukhulelwa.

1. Phuza uketshezi olwanele: Phuza amanzi amaningi nolunye uketshezi ukuze ugcine umzimba wakho uhlanzekile futhi igazi lakho ligeleza kahle.
   Kunconywa ukuphuza izingilazi zamanzi ezingu-8-10 nsuku zonke.
   Gcina ibhodlela lamanzi eduze kwakho futhi uphuze kulo usuku lonke.
2. Thatha amavithamini namaminerali: Thatha amavithamini namaminerali adingekayo ukuze uthuthukise impilo yakho kanye nempilo yombungu wakho.
   Kunconywa ukuthatha amaphilisi e-folic acid nezinye izakhi ezinconywe udokotela onguchwepheshe.
   Kungase kudingeke ukuthi uthathe izithasiselo zensimbi uma izinga lokusansimbi lomzimba wakho liphansi.
3. Gwema i-caffeine: Kungcono ukugwema ukuphuza ikhofi, itiye, neziphuzo ezine-caffeine.
   Ungakhulisi ukudla kwakho kube yinkomishi eyodwa kuphela ngosuku, ngoba inani elikhulu le-caffeine lingase libe nomthelela empilweni nasekuthuthukisweni kombungu.
4. Qinisekisa ukuthi ulandela ukudla okunempilo nokulinganiselayo: Gcina ukudla okulinganiselayo nokunempilo emasontweni okuqala okukhulelwa.
   Faka izithelo, imifino, okusanhlamvu okuphelele kanye namaprotheni anempilo ekudleni kwakho.
5. Ukuvivinya umzimba ngobumnene: Kunconywa ukuba wenze umsebenzi womzimba omnene phakathi namasonto okuqala okukhulelwa, njengokuhamba noma ukubhukuda.
   Qiniseka ukuthi uthintana nodokotela onguchwepheshe mayelana nohlobo nobude besikhathi sokuzivocavoca ongazijwayeza.
6. Phumula ngokwanele: Ungase uzizwe ukhathele futhi ukhathele emasontweni okuqala okukhulelwa, ngakho-ke kubalulekile ukuthi uphumule ngokwanele futhi ulale isikhathi esanele.
   Hlela isimiso sakho sokulala futhi ugweme ingcindezi nokucindezela okweqile.
7. Iya emcimbini futhi nibonisane ngaphambi kokusebenzisa noma yimuphi umuthi: Ngaphambi kokuthatha noma yimuphi umuthi noma ukusebenzisa noma yimuphi umkhiqizo wezokwelapha, hamba kudokotela onguchwepheshe futhi umthinte mayelana nokuphepha kwawo empilweni yakho kanye nempilo yombungu.

Yiziphi iziphuzo ezinenzuzo kwabesifazane abakhulelwe ezinyangeni zokuqala?

Ukukhulelwa kubhekwa njengenye yezigaba ezibaluleke kakhulu futhi ezinhle empilweni yowesifazane.
Kubaluleke kakhulu ukuthi owesifazane okhulelwe anake ukudla okunomsoco ngalesi sikhathi, ukuze aqinisekise ukudla okunempilo okudingekayo empilweni yakhe kanye nempilo yengane yakhe.
Ngaphezu kokudla, iziphuzo nazo zidlala indima ebalulekile ekunikezeni uketshezi kanye nezakhi ezidingekayo emzimbeni ngesikhathi sokukhulelwa.

Nazi iziphuzo eziwusizo ezingaphuzwa abesifazane abakhulelwe ezinyangeni zokuqala:

1. amanzi:
   Amanzi angesinye seziphuzo ezibaluleke kakhulu okufanele abesifazane abakhulelwe baziphuze ngenani elanele.
   Ukuphuza amanzi kusiza ukugcwalisa umzimba ngamanzi futhi kugweme ukuphelelwa amanzi emzimbeni.Kuphinde kuthuthukise inqubo yokugaya futhi kusize ekuqedeni ubuthi.
2. ubisi:
   Ubisi luwumthombo omuhle we-calcium namaprotheni, abalulekile empilweni yowesifazane okhulelwe kanye nokukhula kombungu wakhe.
   Ubisi lwemvelo noma ubisi lwe-iced lungadliwa ngama-flavour ahlukene.
3. Amajusi wezithelo ezintsha:
   Amajusi wezithelo ezintsha ayiziphuzo ezimnandi futhi ezinenzuzo kwabesifazane abakhulelwe ezinyangeni zokuqala.
   Iqukethe amavithamini namaminerali amaningi abalulekile empilweni yomzimba nasekukhuleni kombungu, njengejusi yewolintshi, ijusi yehalananda, ijusi yama-strawberry, nejusi yegwava.
4. Amanzi kakhukhunathi:
   Amanzi kakhukhunathi ayisiphuzo esiqabulayo nesinomsoco ngesikhathi sokukhulelwa.
   Icebile emanzini kanye nezakhi eziningi ezinenzuzo empilweni, njenge-potassium ne-magnesium.
5. Itiye eliqhwa
   Itiye elibandayo liyisiphuzo esiyintandokazi kubantu abaningi.
   Izithako ezingafakwa ukuze kuthuthukiswe ukunambitheka kwetiye elineqhwa ubisi, iyogathi neyogathi.
   Ngaphezu kwalokho, itiye elineqhwa lingashintshwa libe ushokoledi noma ama-milkshakes ezithelo ukuze lithuthukise ukondleka kwalo.
6. Amaqabunga ama-raspberry abomvu:
   Amaqabunga okusajingijolo abomvu abhekwa njengesitshalo esiphephile kwabesifazane abakhulelwe, njengoba aqukethe amaphesenti aphezulu ensimbi.
   Ngaphezu kwalokho, kungase kube nomthelela ekudambiseni isicanucanu nokuthuthukisa ukugaya ukudla.

Yiziphi izithelo eziwusizo ekukhulelweni kokuqala?

Kunezithelo eziningi ezizuzisa abesifazane abakhulelwe ekuqaleni kokukhulelwa.
Amavithamini A, C, no-E aphakathi kwezakhi ezibalulekile ezidingwa umzimba kamama okhulelwe.
Ngakho, ukudla izithelo ezilandelayo kungasiza ukuhlangabezana nalezi zidingo zokudla okunomsoco futhi kukhuthaze impilo kamama nengane.

1. i-apula:
   I-apula ibhekwa njengenye yezithelo ezizuzisa abesifazane abakhulelwe. Iqukethe iqoqo lamavithamini afana namavithamini A, B, no-C, ngaphezu kwe-fiber esiza ukugaya futhi ithuthukise umuzwa wokugcwala.
   Ama-apula anikeza umzimba amandla nomsebenzi.
2. iwolintshi:
   Amawolintshi ayizithelo ezinomsoco ezinovithamini C.
   Ukudla izingcezu ezimbili ezincane zewolintshi nsuku zonke, noma izithelo ezincane ezinjengamabhilikosi, i-kiwi, noma amapentshisi, kunikeza owesifazane okhulelwe amavithamini abalulekile futhi kuqinisa amasosha omzimba.
3. i-Mango:
   Umango ungenye yezithelo ezinhle kakhulu ezinempilo kwabesifazane abakhulelwe. Icebile ku-vitamin A, obhekene nokukhula kwezitho zangaphakathi ze-fetus.
   Ngakho-ke, kungcono ukuyithatha ekuqaleni kokukhulelwa.
4. Ukwatapheya:
   Ukwatapheya uyisithelo esiphelele sokudla futhi esinye sezithelo ezicebe kakhulu ku-folic acid, okuyi-asidi edingekayo ekukhuleni kwezicubu ze-fetus futhi ivikela ukukhubazeka kokuzalwa.
   Kunconywa ukudla ukwatapheya ekuqaleni kokukhulelwa.

Ingabe amaqanda abilisiwe anenzuzo kwabesifazane abakhulelwe?

1. Inothile nge-calcium: Amaqanda abilisiwe aqukethe inani eliphezulu le-calcium, okuyisici esidingeka kakhulu empilweni namandla amathambo, amalunga, izinzipho nezinwele kwabesifazane abakhulelwe.
   Amaqanda abilisiwe awukudla okunomsoco ukukhulisa amazinga e-calcium emzimbeni wowesifazane okhulelwe.
2. Inothile nge-Vitamin D: Amaqanda abilisiwe angumthombo omuhle kakhulu ka-Vitamin D, odlala indima ebalulekile ohlelweni lokwakha amathambo namazinyo omntwana.
   Ngaphezu kwalokho, uvithamini D uthuthukisa impilo yamasosha omzimba wesifazane okhulelwe.
3. Umthombo wamaprotheni: Amaqanda abilisiwe aqukethe inani elikhulu lamaprotheni, asiza ekukhuleni nasekukhuleni kombungu nokwakha izicubu emzimbeni wayo.
   Ukudla amaqanda abilisiwe kunomthelela ekuthuthukiseni impilo yowesifazane okhulelwe futhi kukhuthaze ukukhula kombungu.
4. Iqukethe i-folic acid: I-Folic acid ingenye yezakhi ezibalulekile kwabesifazane abakhulelwe, njengoba idlala indima ebalulekile ekuvikeleni umbungu ekukhubazekeni okungathi sína okufana nomgogodla we-spina bifida.
   Amaqanda abilisiwe aqukethe iphesenti elihle le-folic acid, okuwenza abe ukudla okunenzuzo kwabesifazane abakhulelwe.
5. Ikhuthaza ibhalansi yamahomoni: Amaqanda abilisiwe aqukethe amavithamini namaminerali amaningi asiza ukuthuthukisa ibhalansi yamahomoni kwabesifazane abakhulelwe.
   Abesifazane abakhulelwe bangase bahlupheke ngenxa yokushintsha kwamazinga e-hormone ngesikhathi sokukhulelwa, futhi ukudla amaqanda abilisiwe kusiza ukunciphisa lezi zinguquko futhi kufinyelele ibhalansi.
6. Kunomthelela ekwehliseni ubungozi bokudla okunoshevu: Uma udla amaqanda abilisiwe, kufanele uqinisekise ukuthi aphekwe kahle ukuze kukhishwe amagciwane ayingozi.
   Ngokungafani namaqanda angaphekiwe, aqukethe amagciwane ayingozi njenge-salmonella, amaqanda abilisiwe abhekwa njengaphephile futhi awenzi izingozi kowesifazane okhulelwe nombungu.
7. Umthombo wamandla: Amaqanda abilisiwe awukudla okunenzuzo kwabesifazane abakhulelwe ngoba anamavithamini namaminerali amaningi, kanye namaprotheni namafutha amahle.
   Lezi zithako zinikeza owesifazane okhulelwe amandla awadingayo ngesikhathi ekhulelwe.

Ingabe amantongomane anenzuzo kwabesifazane abakhulelwe?

Amantongomane awukudla okucebile ngezinzuzo zezempilo, futhi athathwa njengokukhetha okuhle kakhulu kwabesifazane abakhulelwe.
Inenani eliphezulu lokudla okunomsoco futhi iqukethe izakhi eziningi ezibalulekile empilweni yowesifazane okhulelwe kanye nokuthuthukiswa kombungu.
Kulesi sihloko, sizohlola izinzuzo zokudla amantongomane ngesikhathi sokukhulelwa.

1. Ukukhuthaza impilo kamama nengane:
   Amantongomane aqukethe izinzuzo eziningi zezempilo, njengoba angumthombo ocebile wamavithamini, amaminerali, amaprotheni namafutha anempilo adingekayo empilweni kamama nokukhula kombungu.
   Kuyasiza ukulungiselela umzimba wesifazane ukuba uthole ukukhulelwa futhi umenze alungele ukubeletha.
   Ucwaningo lwakamuva lwezokwelapha luphinde lwabonisa ukuthi ukudla amantongomane kuphephile futhi akunangozi kwabesifazane abakhulelwe.
2. Usizo ngokuqunjelwa:
   Ukuqunjelwa kuyinkinga evamile abesifazane abaningi abakhulelwe ababhekana nayo.
   Kuyathakazelisa ukuthi ukudla amantongomane kungathuthukisa ukuqunjelwa ngesikhathi sokukhulelwa.
   Iwumthombo ocebile we-fiber yokudla, othuthukisa ukugaya futhi uthuthukise ukuhamba kwamathumbu, okwenza ukukhulula kube lula.
3. Ukusekela amasosha omzimba nokuthuthukisa impilo yengane:
   Amantongomane aqukethe izinhlobonhlobo zama-antioxidants, amavithamini namaminerali aqinisa amasosha omzimba.
   Inomthelela ekuvikeleni umama nombungu ezifweni nasezifweni ezihlukahlukene.
   Futhi, amanye amantongomane aphethe izinto ezilwa nokungezwani komzimba nezinto ezingase zenze umbungu ungathinteki kalula ezifweni ezihlobene nokungezwani komzimba ngemva kokuzalwa.
4. Sekela ubuchopho nempilo yengqondo:
   Amantongomane aqukethe amafutha anempilo afana ne-omega-3 fatty acids, abalulekile empilweni nasekuthuthukiseni ubuchopho bengane.
   Ngaphezu kwalokho, aqukethe amavithamini B azuzisayo ukusekela ukusebenza kwengqondo nengqondo.
5. Ukudla kalula kanye nezinhlobonhlobo zezinketho:
   Enye yezinzuzo ezinkulu zokudla amantongomane ngesikhathi sokukhulelwa ukuthi kulula ukuwadla.
   Kungaba ukudla okulula ngendlela elula, futhi kuzokugcina uzizwa ugcwele futhi unamandla usuku lonke.
   Kungadliwa futhi njengokudla okunempilo uma kuhlanganiswe namajikijolo noma omisiwe.

Yini engavunyelwe kwabesifazane abakhulelwe ezinyangeni zokuqala?

1. Inyama nenhlanzi eluhlaza: Kungcono kakhulu ukugwema ukudla inyama eluhlaza noma engaphekiwe kanye nenhlanzi ngesikhathi sokukhulelwa.
   Lokhu kudla kungase kube nama-bacteria nama-parasites angabangela izinkinga ohlelweni lokugaya lowesifazane okhulelwe futhi athinte impilo ye-fetus.
   Kubalulekile ukuqinisekisa ukuthi inyama nenhlanzi kuphekwe ngokugcwele ukuze kuqinisekiswe ukuthi noma yiziphi izinambuzane ezingase zibe khona ziyasuswa.
2. Ukudla kwasolwandle okuqukethe i-mercury: Ukudla ukudla kwasolwandle okuqukethe amazinga aphezulu e-mercury, njengezinhlanzi ezindala kanye ne-bluefin tuna, kufanele kwehliswe ngesikhathi sokukhulelwa.
   Amazinga aphezulu e-mercury angase abangele ukubambezeleka ukukhula kobuchopho kanye nokulimala kombungu.
3. Ushizi: Kungcono kakhulu ukugwema ukudla ezinye izinhlobo zikashizi ezinyangeni zokuqala zokukhulelwa, njengoba ezinye zazo zingase zibe namagciwane okuthiwa i-Listeria.
   Leli gciwane libhekwa njengengozi kwabesifazane abakhulelwe futhi lingaholela ekuphuphumeni kwesisu.
   Ushizi oxoshiwe, ushizi we-feta noluhlaza okwesibhakabhaka ungaqukatha lawa magciwane, ngakho-ke kutuswa ukuba ugweme ukuwadla.
4. Imikhiqizo yobisi engasetshenziswanga: Eminye imikhiqizo yobisi engasetshenziswanga, njenge-cottage shizi, ushizi, ne-Roquefort, ingase ibe namagciwane angabangela izinkinga zempilo ngesikhathi sokukhulelwa.
   Kubalulekile ukukhetha imikhiqizo ene-pasteurized futhi uqinisekise ukuthi iphephile ngaphambi kokuyidla.
5. Inyama nenkukhu engaphekiwe kahle: Kunconywa ukuba ugweme ukudla inyama nenkukhu engaphekwa kahle ngesikhathi sokukhulelwa.
   Qinisekisa ukuthi iphekwe ngokugcwele ukuze uqinisekise ukuthi noma imaphi amagciwane angaba khona noma amagciwane ayaqedwa.