Ukukhulelwa yisihlandlo ocinga ngayo ngesondlo sakho ngaphezu kokuqala. Kwiminyaka edlulileyo, abafazi babetshelwe ukuba babesidla ezimbini. Oku kwabangela ukuba abaninzi abafazi badle iikholeji ezininzi kakhulu, bengabhekisi ngokutya okuninzi, ukubeka ingxaki kwimpilo yabo nakwintsana zabo.
Ingakanani eyongezelelweyo yokutya ngoxa ukhulelwe
Ngoku uphando luye lwabonisa ukuba omama abakhulelweyo badinga malunga ne-snack enye eyongezelelweyo ngosuku ukuze bancede bakhule umntwana ophilileyo.
Oko kusebenza malunga nama-khalori angaphezu kwama-300 ngosuku. Inxalenye enzima ikhetha isigqibo sokuba uza kuchitha njani iikhalori imihla ngemihla. Kucacile, ungadla ibha ye-candy okanye unokukhetha ukutya okulula okupakisha i-punch yondlo. Ukuba ne-snack ye-pregnancy enempilo kuyindlela enhle yokufumana isilinganiselo esifanelekileyo somthwalo wakho kunye nosana lwakho.
Ukutya okugqibeleleyo kwabesetyhini abakhulelweyo
Iprotheni iyona nto ikhethekileyo yokukhusela imithi yokukhulelwa ngokusemthethweni kuba ibhloko yokwakha nganye yeseli. Kwakhona kunceda amaninzi amaninzi xa beziva bexinzekile okanye badibanisekile. Amanye amama aya ku-fiber ukuze ancedise ukunciphisa ezinye zezinto eziqhelekileyo kodwa ezingenakunqwenelekayo zokukhulelwa njengokuzibamba. Kukho ininzi yempilo kunye nokuzalisa iindlela zokuchitha iikhalori ezongezelelweyo, njenge:
- Abacuki kunye noshizi: Le ndlela yindlela yokufumana iiprotheyini kunye nefiber. Yidla iinqunkwana ezimbalwa zeeshizi kunye nabanqwenela abaqhekeza ukutya okuziinkozo okanye uzame zonke iintlobo zee-crackers ezihlukeneyo, kuquka ezinye iinguqulelo ezintsha zintandokazi ezinamafutha amaninzi.
- Amantongomane: Ingxowa egcwele izitye ihlala ikulungele ukuba neenxa zonke kwaye ayifuni ukulungiswa okanye i-friji. Amantongomane anamandla amakhulu amaprotheni.
- Isiqhamo esitsha: Njalo ekuseni usenokubamba isiqhamo esongezelelweyo sesiqhamo kwidesksi yakho. I-apula, ibhanana, okanye i-orange idinga ingcamango encinane okanye ukulungiselela. Unokuhamba kunye neziqhamo zezityalo, ezifumaneka phantse kuyo yonke indawo kwi-grab kwaye ziya kwiindawo zeevenkile.
- Amaqanda abilisiwe: Ezi zi-snacks ezinokuthi ziphathwe kunye nawe, kodwa zifuna ifriji. Ukuba uthanda amaqanda aphekiweyo, ingaba yindlela elula yokwandisa iprotheni yakho. Amanye amamazana aphinde afunge ngokukwazi kwabo ukunqanda ukugula kwasekuseni .
- Iipops kunye neentonga: I-kroti yesintu kunye ne-celery iyinkulu, njengoko i-broccoli kunye nezinye izigulane ezine-dips. Zama i-bean dips, i-hummus, kunye nezinye i-sauces ezimnandi kwimifuno yakho.
Cinga ngokuthetha noNondlo
Ekugqibeleni, ukuthetha nombeletha wakho okanye ugqirha malunga nokufumana ubunzima bakho kukuqala, kodwa kufuneka uqwalasele ukuthetha nomntu onokuqeqeshwa okunomsoco wokuncedisa ukuqinisekisa ukuba wena kunye nosana lwakho ufumana ukuxuba okufanelekileyo kwezondlo nsuku zonke . Le ncoko ibaluleke nakakhulu xa unesityalo , ngokukodwa xa ungumtsha kumsebenzi, ukuqinisekisa ukuba ufumana zonke izondlo ezifunayo umntwana wakho.
Imithombo:
> I-Institute of Medicine (i-US) kunye neKomiti yeSizwe yoPhando (i-US) iKomidi yokuphinda ihlolisise i-IOM Yokukhulelwa kwee-Guidelines Weight Guidelines; URasmussen KM, Yaktine AL, abahleli. Ukunyusa ubunzima ngexesha lokukhulelwa: Ukuphonononga kwakhona izikhokelo. IWashington (DC): I-National Academy Press (US); 2009. Ithenda: 10.17226 / 12584.
Medline Plus. Ukukhulelwa kunye Nondlo. ILayibrari yeSizwe ka-US yamayeza. Ukuhlaziywa kwe-Oktobha 19, 2017.