Into engayidliyo xa usondeza

Ukutya ukuNciphisa okanye ukugwema

Njengomama oncelisayo , unokutya kakhulu nantoni na oyifunayo. Ukuba unesidlo esinempilo, esilungeleleneyo , ke akufanele uyeke ukutya naluphi na ukutya owanandiphayo ngenxa yokuba uncelisa. Kakade, kuyinto engokwemvelo ukukhathazeka ngokutya kwakho ngoku ukuba wenza ubisi lwebele kumntwana wakho. Iindaba ezilungileyo kukuba kukho izinto ezimbalwa omele uzikhumbule ngelixa uncelisa .

Okokuthi ungadli (okanye utywala) xa usondeza

Nangona unako ukunandipha phantse nantoni nayiphi na ixesha xa uncelisa, kukho ezinye izinto omele uzilinganise xa unonyamekela umntwana wakho. Nazi iintlobo ezintandathu zokutya kufuneka uzinciphise okanye uziphephe ngokupheleleyo, emva kokuba uncikize umntwana wakho kwibele .

1. Utywala: Xa usela utywala, uhamba emzimbeni wakho kunye nobisi lwakho lobisi. Igrlasi yewayini ngokutya okanye isiselo okanye i-ezimbini kunye nabahlobo bakho kulungile ukuba sele ihamba ngexesha. Nangona kunjalo, ukuba unomsebenzi ongaphezulu nje kwesiselo esithile, kungekhona nje kuphela ukunciphisa ukunikezelwa kwakho ngobisi lwebele kunye nokuchaphazela ukuhlaziywa kwe-down-reflex , kodwa kunokufikelela kumntwana wakho ngokusebenzisa ubisi lwakho. Ukuphinda utywala utywala ngokusebenzisa ubisi lwebele kunokuba yingozi kwimpilo yengane yakho nophuhliso.
2. Ukutya kwezilwandle eziphakamileyo kwi-Mercury: Ukuba uyidla kakhulu i-mercury ekudleni kwakho, kunokubangela iingxaki ekuphuhliseni inkqubo yesantya yakho. I-Mercury itholakala kwiintlanzi, kunye neentlanzi ezifana ne-shark, swordfish, i-albacore ityhuna kunye ne-king mackerel ziqulethe i-mercury eninzi kunezinye iintlanzi. Nangona kunjalo, ngenxa yokuba kukhona i-mercury kwininzi yentlanzi kunezinye, akuthethi ukuba kufuneka uphephe ukutya iintlanzi ngokupheleleyo xa uncelisa . Intlanzi kunye nezinye iintlobo zokutya kwezilwanyana zaselwandle ziyimvelaphi ebalulekileyo yeprotheni, i-docosahexaenoic acid (DHA) kunye ne- Omega-3 fatty acids . Ngoko, gweba abo baneziphumo eziphezulu ze-mercury kodwa baqhubeke befumana iindlela ezinokulondlo zokutya zasemanzini ezifana ne-salmon, i-pollock, i-tilapia, i-fishfish, i-catfish, i-shrimp, i-scallops, kunye ne-crab malunga nama-2 okanye ama-3 ngeveki.

1. Ukutya kunye nokusela ngeCaffeine: Kulungile ukuba nekomityi enye okanye ezimbini zekhofi okanye ezinye iziselo eziqukethe i-cafeine ngosuku ngalunye. Kodwa, gcinani engqondweni ukuba ukuba uthatha okungaphezulu kunjalo, kunokubangela ukulahla ekunikezeni kwakho ubisi lwebele. I-caffeine enye into eyenza ubisi lwebele , kwaye i-caffeine engapheliyo inokubangela i-jitters, ukucaphuka, imiba yokulala kunye neempawu ze-colic kwintsana yakho. Akunjalo nje ikhofi, nokuba. I-caffeine inokufumaneka kwi-tea, i-soda kunye ne-tshocolate, nayo. Ngoko ke, ukuba unayo iikopi ezimbalwa zekhofi, i-soda, kunye ne-tshokoleta, i-caffeine ingongeza ngokukhawuleza ngaphandle kokuyiqonda.

1. Ukutya okunamafutha kunye nokutya okuthosiweyo: I- bacon, isusisi, izinja ezishushu, ukutya okuthosiweyo, kunye nokutywala okubandayo ziphezulu kumafutha athile kunye netyuwa. Ezi zokutya azikuniki izondlo ozifunayo ngelixa uncelisa . Ngaphezulu, zinokubangela ukuzuza ubunzima. Ngokuqinisekileyo kulungile ukuba ube ncinane, kodwa ungayidluli.
2. Ukutya okungafunekiyo : I- Candy, iilekese, kunye ne-dessert enomdla kakhulu, kodwa kufuneka ube neyodwa ngexesha elilodwa. Ezi zinto zithatha iikhalori ezingenanto . Akunjalo uhlobo lweekhalori eziyimpilo ozifunayo xa uncelisa . Unokonwabela ii-chips, ii-cookies, kunye ne-ice cream rhoqo, kodwa ukumodareyitha kuyintloko. Akufanele ufikelele ezi zinto njengendlela yokutya okunyuka kwansuku zonke.
3. Ezinye izityalo kunye neengqumbo : Ezinye izityalo kunye neziqholo zikholelwa ukuba ziyancipha ukunikezwa ngobisi lwebele kwaye zincede zome ubisi lwebele kubasetyhini abangabancinci okanye abo bancancisayo. Ukusebenzisa iincinci ezilandelayo kunye nemiphunga ukuze uzonambithe ukutya kwakho akuyi kubangela nayiphi na imiba. Kodwa, ukuba usebenzisa i-sage, i-rosemary, thyme, i-spearmint, i-peppermint, ne-parsley ngexabiso elikhulu, unokubona ukudibanisa kubonelelo lwakho lwebisi .

ILizwi elivela kwiTwellwell

Abasetyhini lonke ihlabathi benza ubisi lobuncinci kubantwana babo kuzo zonke iintlobo zokutya.

Akudingeki ukuba udle ngokugqibeleleyo ukwenzela ubisi lobisi lwebele . Ngoko, nangona ufuna ukuzama ukutya ukutya okunokulinganisela, ungazibetha xa ungenayo into efanelekileyo yokutya. Yenza into onokuyenza ukuze ufumane iikhalori ozifunayo imihla ngemihla uze uzame ukunciphisa okanye ukuphepha ukutya okunentla ngangokunokwenzeka. Unokwazi ukuqhubeka nokuthatha i-vitamin yakho yokubeletha ukuze uncede ufumane loo mavithamini angaphezulu kunye nezondlo ozifunayo. Ewe, ukuba unenkxalabo malunga nokutya kwakho okanye unemibuzo, xela ugqirha wakho.

> Imithombo:

> Eidelman, AI, Schanler, RJ, Johnston, M., Landers, S., Noble, L., Szucs, K., & Viehmann, L. Inkcazo yeNkqubo. Ukuxiliswa kunye nokusetyenziswa koMlambo wabantu.

> Icandelo > ngokuSondeza. Ngo-2012. Izifo zengqondo, 129 (3), e827-e841.

> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.

> Reece-Stremtan S, uMarinelli KA, i-Academy yeMithi yoMbele. I-ABM yekliniki yomgaqo-nkqubo # 21: izikhokelo zokuncelisa nokusetyenziswa kweziyobisi okanye ukusetyenziswa kwezidakamizwa, ukuhlaziywa ngo-2015. 2015 Matshi 1; 10 (3): 135-41.

> Isebe lezoLimo lase-US. Iimfuno zeZondlo Ngethuba ukuxiliswa. KhethaMyPlate.gov. http://www.choosemyplate.gov/moms--astasting--nutrition-needs. Ihlaziywe ngoJanuwari 7, 2016.