Isondlo Esihle Kuwe Nengane Yakho
Unina onomnakekeli uvelisa ii-ounces ezingama-23 ukuya kwi-27 ngosuku, equkethe ii-milligram ezingama-330 ze-calcium nganye. Oku kufuna inkcitho yamandla engaphezulu kweekhilomitha ezili-500 ngosuku. Ukutya okufanelekileyo kukubaluleke kakhulu kuwe njengokuba usana lwakho.
Umgangatho wobisi lwebele luchaphazelekayo kuphela kwiimeko ezigqithiseleyo zokunqongophala, okanye ngokutya ngokugqithiseleyo kokutya okuthe ngqo.
Kodwa ubuninzi bebisi buxhomekeke kakhulu ekudleni komama. Ukutya okubanjwe ngumama ononakeleyo akugcini nje ukuzalisekisa iimfuno zakhe zokondla, ezona zikhulu ngexesha lokuzalwa komntwana kodwa kumenza akwazi ukuvelisa ubisi. Ibhinqa elingazondli kakuhle lingahlala linomntwana ophilileyo, kodwa liya kuba yingozi kwimpilo yakhe. Ukuba unasondlo okwaneleyo, umzimba wakho uza kwenza umveliso wobisi kuqala, kwaye iimfuno zakho ziya kuhamba. Kufana nje ngokuba kwakunjalo ngexesha lokukhulelwa xa iimfuno zesondlo se-fetus zanelisekile phambi koomama. Enyanisweni, umntwana, olinganisa amakhilogremu ambalwa, uya kufumana iikhalori ezili-1 ngosuku ngosuku lobisi lwebele!
Kuthetha ukuthini ukondla ngokufanelekileyo ngexesha loongikazi? Siyakulinganisa unina wokuncelisa unomgijimi ogijimayo oza kuhlala iiyure ezingamashumi amabini anine, kungekhona ezine.
I siseko
Ukwandisa ukusetyenziswa kwamanzi ngekota enye ngosuku, ukuze uphuze inani eli-2.5 ukuya kwi-3.
Abasetyhini abahlengikazi bahlala besithathu, ngokukodwa ngexesha leeseshoni zokutya, ngenxa yokuba inxalenye yokusetyenziswa kwamanzi iya ngqo kwimveliso yobisi. Kodwa ungayithandi: ukwanda kwamanzi nako kunokunciphisa umveliso wobisi.
Ukwandisa i-caloric yakho ye-caloric ngama-calories angu-2 500: unokutya ngakumbi xa uceba ukuqhubeka nokuncelisa iinyanga ezingaphezu kweenyanga ezintathu (ii-2,800 khalori ngosuku).
Kodwa kwakhona, qaphela: omama abaninzi abanononyo bayalingwa ngamaswidi. Gcina ukutya kunokutya! Yidla iiprotheyini ezininzi. Umgaqo osisiseko kukutya 1 gram yeprotheni ngosuku ngalunye kwiphilisi oyilingayo.
Yandisa ukutya kwakho kwekharori ngaphezu kwamahlanu "ukutya," isidlo sakusasa, isidlo sasemini, isidlo sakusasa emva kokuhlwaya, isidlo sakusihlwa, kunye ne-snack eyongezelelweyo ngexesha lokuhlwa. Isikhathi ngasinye sokutywala sinethuba lokusela amanzi, sidla umkhiqizo wezobisi ophantsi, kunye nesiqhamo seziqhamo. Njengoko umzimba wakho uqhubeka uvelisa ubisi, udinga ukuba u-caloric intake abe rhoqo.
Hlala kude necuba. I-Nicotine idlulela ngokuthe ngqo ngokubisi lwebele kumntwana. Ukuba awukwazi ukuzilawula, yakha ikhefu lokungenani iyure phakathi kwesigarethi sakho sokugcina kunye neseshoni yokutya esilandelayo ukwenzela ukuba i-nicotine kwisistim sakho inethuba lokutyumba ubuncinci.
Gwema ukusetyenziswa kotywala rhoqo. Utywala udlula ngobisi ngaphantsi kweyure kwaye ukuba umntwana uyidla ngobuninzi, angalinda ukukhula kwakhe. Ukuba usela iglasi lewayini okanye ubhiya, uyisindise emva kweseshoni yokutya.
Ungathathi myeza ngaphandle kokubonisana nodokotela kuqala. Uninzi lwee-antibiotics, iziyobisi ze-sulfa, i-laxatives yamachiza, kunye nayo yonke imveliso ene-iodine iyachaswa ngelixa uncelisa.
Amanye amayeza, athatyathwa ixesha elide, inokuba yingozi.
Qaphela ukuba kungcola. Njenge-nicotine, i-resiticide resius ilula ngokulula ubisi lonina. Ukuba unonyameko, hlala kude nezinambuzane (ikakhulukazi kwiifom zomoya ezinjengama-aerosols okanye iikhoyili). Zama ukusebenzisa izilwanyana ezinobungozi zemvelo ezifana ne-citronella. Yidla ngokuyinhloko amafutha angatshatkiweyo. I-sunflower, ingqolowa, i-rapeseed, kunye neoli yeoli ihlinzeka ngamafutha acids afunekayo ekwakheni inkqubo ye-nervous baby.
Yidla ukutya okuqukethe i-vitamin B 9. Emazweni aseNtshona, kuphela i-vitamin ekhoyo edlalwa kwizilwanyana zesidlo samabhinqa i-vitamin B 9 (folic acid).
Iipilisi zokulawula ukuzalwa ziphakamisa ubuninzi be-vitamin B 9, kwaye zingenza negalelo kwi-vitamin B 6. Ngexesha lokukhulelwa, i-folic acid ibalulekile ekuphuhliseni inkqubo yesantya yomntwana. Oomama abahlengikazi bayacetyiswa ukuba baqhubeke bethatha iivithamini zabo zokubeletha. I-acid ye-folic inokufumaneka ngokubanzi kwi-asparagus, iklabishi, ingqolowa, i-chick-peas, nesipinashi. Ezinye ukutya okuninzi, ezifana nengqolowa kunye nejusi le-orange, ziye zacetyiswa nge-folic acid. Hlola iilebhu zephakheji.
Thatha i zinc supplements. Ngokomzekelo waseBrithani, abafazi abakhulelweyo nabahlengikazi kaninzi banaso i-zinc. Bamele badle ii-milligrams ezili-15 ngosuku. I-Zinc ifumaneka kumaqanda, inyama, umgubo opheleleyo, kunye nama-oats.
Ukutya i-1,200 milligram ye calcium ngosuku. Ukutya okunokulinganisela kunika kuphela i-milligram ye-calcium ye-800 ukuya ku-1,000. Ngenxa yokuba oomama abanamano badinga i-milligrams eziyi-1,200, isongezelelo se-calcium siya kufuneka. Iimfuno ze-calcium zinokuthi zihlangane ngokukodwa kwimveliso yobisi, imifuno eluhlaza, ii-almonds kunye ne-hazelnuts.
Musa ukukhawuleza ukuthenga izongezelelo ze-vitamin A. Abantu bavame ukuthetha nge-vitamin A zokuncedisa oomongikazi, kuba imfuneko yabo yemihla ngemihla ikhuphuka kuma-milligram ukuya ku-1,300 milligram. Kuyinyaniso ukuba ukuba loo mfazi wayenakho ukungabikho kwe-vitamin A ngexesha lokukhulelwa, le ngxaki ingaba yingozi emva kokubeleka. Kodwa nabani na odla iikroti ezaneleyo, imifuno, ibhotela, intlanzi, kunye nenyama iya kufumana i-vitamin A.
Siva ezininzi malunga nokutya okunokucasula umntwana - i-turnips, isilimo esidliwayo esinamagatsha anamanzi, i-watercress, izithelo ze-citrus, i-anyanisi, iklabishi, iziqholo, iilki, i-cauliflower-ngokumnika igesi okanye ukutshintsha ingcamango yobisi lukanina. Ngokomzekelo, abanye abantu bathi igalikhi yandisa umveliso wobisi; abanye bathi linika igesi. Akukho mgaqo jikelele. Ngaphezu koko, iinkcubeko ezahlukeneyo zikhetha ukutya abanye abazibonileyo "zimbi" koomama onesiko. Umntwana ngamnye usabela ngeendlela ezahlukeneyo ekutya kwakhe umama. Ukuba umntwana wakho uphazamiseka ngokuthe ngenye imini, zama ukukhumbula into oyidlile kwiiyure ezingamashumi amabini anesibhozo. Ukuba ukutya okunye kubonakala kukusola, phelisa ekudleni kwakho okwesikhashana.
Xa unononongo, qaphela umntwana wakho ukuze ukwazi ukuphelisa ukutya kwakho okubonakala kumkhathazayo. Kukho izongezelelo zondlo ezithi zandisa ukwanda kwemveliso yobisi. Imiphumo yabo ayizange ifumaneke ubungqina besayensi, kodwa i-placebo (ingqondo yengqondo). Qaphela, ezinye zezi zinto zongezelelekileyo zinomxholo ophezulu ushukela, kwaye ke ziphezulu kwiekhalori. Kwakhona, abaninzi ababelekazi baya kukuxelela ukuba i-fennel kunye nobhiya ukwandisa imveliso yobisi kwaye i-parsley iyayiyeka.