Ukuba uye waba ngumhlaza weliphi na ixesha, ndiqinisekile ukuba usetyenziswe ukuhlala unemibuzo kunye nokuphawula malunga nokukhetha kwakho ukutya. (Makhe ndixolise kwangaphambili ngala mazwi avela kubantu.) Inyaniso abantu abaninzi banentsingiselo kakuhle kodwa bangenakuntshitshiswa kakubi. Ubuninzi bezityalo zemifuno zenzile uphando olunzulu malunga nokukhetha kokutya kokuqala nangethuba lokutshintsha kwendalo, ngokucinga ukuba awukhulanga njengomhlaza.
Ukukhulelwa kuthatha utshintsho oluthile ekudleni komntu wonke, nokuba unomhlaza. Nangona utshintsho alunakuba lukhulu njengoko wena okanye abanye bacinga ukuba bangabaninzi bemifuno abaye basekela ukutya kwabo kwisayensi. Ukukhulelwa kukuphi ukutshintsha umnqweno wakho wokuqinisekisa ukuba wenza yonke into kunye nokukwazi ukuqinisekisa ukukhulelwa okukhuselekileyo nokukhuselekileyo kwintsana yakho.
Nazi izinto ezimbalwa ofuna ukuba wazi malunga nokuba yimifuno xa ukhulelwa:
Kukulungele Ukuba Nesityalo ngexesha lokukhulelwa
Ngelixa abantu abaninzi baya kuzama ukunkwantya ukuba badle iimveliso zezilwanyana onqwenela ukuyidla, nangona isiphi isizathu, akuyimfuneko. Abanye abesifazana abaye batya imifuno banokumangaliswa kukuba banqwenela iimveliso zezilwanyana ezifana ne-steak, kukubiza kwakho ukuba ukhetha ukuyidla. Ngeke uzilimaze okanye usana lwakho ukuba ukhetha ukungayinaki.
Yidla i Rainbow
Ngokutya umlobo okanye ukutya okuninzi, uya kunceda ukuqinisekisa ukuba ufumana izondlo ozifunayo kwisondlo sakho sityalo.
Imibala eyahlukileyo yemifuno neziqhamo zindlela zokukunceda ukukhumbuze ukuba zeziphi iivithamini zokutya kwakho sele zicebile kwangoko.
Ungafaki iiKholeji ezingaphezulu
Ngexa usenokuba uvile ukuba uyadla amabini - ayenjalo. Iinyanga ezimbalwa zokuqala zokukhulelwa, i-trimester yokuqala , akuzona ndawo apho ufuna khona iikhalori ezingaphezulu.
Gcina iikhalori ezingama-300 ngosuku ngekota yesibini neyesithathu.
Iprotheni isabalulekile
Ewe, iprotheni ibalulekile. Yona ibhloko yokwakha nganye yeseli emzimbeni wakho. Oku kuthethi, unokufumana iprotheni eninzi kwisondlo esekelwe kwisityalo. Ukuba unomhlaza weLacto-Ovo, oku kuthetha ukuba udla ubisi kunye namaqanda, unokusebenzisa kwakhona njengemithombo yeprotheni. Ukutya okuninzi kwintlobo yemifuno ekubhekiselele kuyo njengeprotheni ephakamileyo kunamantongomane, i-nut butters, i-legumes, kunye ne-tofu.
Musa ukulibala ukuKongeza i-Iron-Rich Rich Foods
Intsimbi ibalulekile ekukhulelweni ukukunceda ukukhuthaza impilo kunye nokukhusela i-anemia . Imifuno eluhlaza emifino eluhlaza yinyuma, njengoko i-apricots ezomileyo, iifatate ezinomsoco, ithanga, njl njl. Isipinashi yomntwana kwisiqhamo se-smoothie - sincoko kwaye indlela enhle yokunceda ukunciphisa isisu esiqhenqileyo.
I-Vitamin C Kubalulekile ekukhulelweni
I-Vitamin C ibalulekile kumzimba onempilo kwaye ngoko ke ukhulelwe. Ngokuqinisekileyo unokufumana i-vitamin C kwiitermrus, njengee-oranges, kodwa ifunyenwe kwi-strawberries, i-broccoli, i-pepper eluhlaza kunye nemifuno yesardard, ukubiza ngambalwa.
Ukusebenzisana Nevithamini B12
I-Vitamin B12 ifumaneka kumaqanda amaninzi kunye nemveliso yobisi. Ukuba unengxaki, uya kufuna ukuthetha nodokotela wakho okanye umbelethisi malunga nezongezelelo ezingenako. Unako okanye unganakugqiba ukuncedisa, kodwa kukufanele ukuxoxisana nodokotela wakho.
Ukucinga ukuba awuyiyo imifuno enqanda iziqhamo kunye nemifuno (Musa ukuhleka, baphuma khona!), Kufuneka ube nokukwazi ukukhulelwa okukhuselekileyo kunye nokuguquka okuncinci kwisondlo sakho. Eminye imithetho yendlela isebenza kuwe, kubandakanywa ukutya ukutya okunokugqithisileyo, ukongeza ukutya okuninzi xa unenkathazo yokutya ukutya ezintathu ngosuku, mhlawumbi ngenxa yesohlwayo okanye ezinye izinto. Ukuba unemibuzo, unganqikazi ukuthetha nodokotela wakho. Ukuba awazi kakuhle kwimifuno, cela ukuba ubone isondlo sokutya esaziwayo nokuphatha izityalo, ngokukodwa xa ukhulelwe.
Imithombo:
Mangels, A., & Craig, W. (2009). isikhundla se-American dietetic association: izidlo zemifuno. Umbhalo we-American Dietetic Association, 109 (7), 1266-82. i-doi: 10.1016 / j.jada.2009.05.027
> I-US Dept yezoLimo. (nd). Iingcebiso kubalimi. Ukufunyanwa kwi-http: //www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html