Ulwazi lweZondlo kunye noLuhlu lokutya
Yintoni omele uyidle xa uncelisa? Ewe, njengomama oncelisayo, ungadla malunga nantoni na oyifunayo. Akukho sizathu sokuphepha zonke iintlobo zokutya xa unonyame umntwana wakho. Abasetyhini emhlabeni jikelele, abanye banesidlo esineziqholo, i- garlic , kunye nemifuno e-gassy. Kwaba nabasetyhini abangenayo ukutya okunempilo banokulondoloza ukubonelela okunempilo kobisi olubelekileyo lwebele .
Nantsi oku kufuneka ukwazi malunga nokuncelisa nokutya kwakho.
Ukufuduka Kwindlovu yokutya Ukutya kokutya
Abasetyhini abaninzi baqala ukwenza utshintsho kwiidlo zabo xa bekhulelwe. Usenokuba uqale ukuthatha i- vitamin yokubeletha , udla ukutya okunomsoco, ukongeza ukutya okunesondlo phakathi kokutya, nokusika inani lekhofi oselayo ngalunye usuku. Ukuba sele usenzile ezi zinto, mhlawumbi akudingeki wenze utshintsho oluthile kwisondlo sakho njengoko uguquka ukusuka ekukhulelwe ukuya kuncelisa .
Kutheni Kubalulekile Ukutya Impilo Xa Ubeleka?
Umzimba wakho uthatha nayiphi na into efunekayo ukwenza ubisi oluseseko olusempilweni oluvela kwizondlo ozigcinile emathanjeni akho, iifom, kunye namafutha. Ngale ndlela, umntwana wakho ufumana konke ukutya okunomsoco akufunayo. Kodwa, ukuba awuhambisani nokutya okunempilo okubandakanya iintlobo zokutya ezithatha izityalo ezo zinto, uya kuba yinto engenalo iivithamini ezibalulekileyo kunye neemaminerali.
Kuya kuthatha umrhumo emzimbeni wakho, kwaye uya kugqiba ukuziva utyhile kwaye udinwe. Nangona kunjalo, ngokutya okunempilo, okunokulinganisela xa utyisa, uza kuzalisa izitolo zakho zezondlo, ufumane ngokukhawuleza emva kokuzalwa komntwana wakho, ube namandla amaninzi kwaye uzive ulunge ngakumbi.
Ukutya okunempilo kukuchaphazela njani umlenze wakho kunye nomntwana wakho?
Uninzi lwezidlo ozidlayo zihamba ubisi lwakho lwesifuba, kwaye unempembelelo ekubunjweni , kunambitha kunye nombala wobisi lwakho . Kukholelwa ukuba iintsana ezibelethwe zibele zisetyenziselwa ukunambitha ukutya kwizidlo zowama, kwaye zize zenze izinto ezikhethwa kuzo ezo ntlobo zokutya kamva ebomini. Ngoko ukutya ukutya okunempilo, ukutya okunomsoco-kuquka izityalo kunye nemifuno - ngelixa uncelisayo unokukunceda ubeke isiseko sokutya okulungileyo komntwana wakho kwikamva.
Iyintoni isidlo sokuSondlo esilungileyo?
Isicwangciso sokutya esifanelekileyo esibandakanya ukutya okuhlukahlukeneyo kukujoliswa kokutya kokuncelisa. Ukutya okuncelisayo okuncelisayo kunamavithamini, amaminerali, iiprotheyini, ubisi, i-grains epheleleyo, kunye namafutha enempilo.
Ukwenza ubisi lwebele lubandakanya iikhalori ezingaphezulu , njengomama onomhlengikazi, kufuneka udle okungaphantsi komntu ongenamncelisayo. Unako ukufumana zonke iikhalori ozifunayo ngokufumana ukutya okuthathu ngosuku kunye nokutya okutyana phakathi. Kufuneka udle iintlobo ezahlukeneyo zokutya ezahlukeneyo imihla ngemihla, kwaye akufanele uyeke ukudla. Ukuba unenkxalabo yokuba unokutya okunempilo, okanye ukuba unemibuzo malunga nokutya kwakho, xela ugqirha wakho, isondlo sokutya, okanye isondlo sokutya.
Ziziphi izithako ozifunayo kwaye zeziphi ukutya okufanele uzidle ukuze uzifumane?
- Iiprotheyini zakha kwaye zixhasa zonke iinxalenye zomzimba, kubandakanywa imisipha, ubuchopho, amathambo, intliziyo, imiphunga, i-enzyme, i-hormone kunye ne-antibodies. Yidla iiprotheyini ngamaxesha ambalwa ngosuku. Izidlo, iimveliso zobisi, iisutyana, imbewu, imifuno, kunye neenhlamvu ziqulethe iprotheni.
- I-Vitamin A iyimfuneko ekukhuleni okuphuculweyo nophuhliso , ingakumbi kwamehlo kunye nesikhumba. Ungayifumana i-vitamin A eluhlaza, i-orange kunye neqheli kunye nemifuno, imifuno eluhlaza emifino eluhlaza, iimbindi kunye nemveliso yobisi.
- Intsimbi inceda umzimba wakho wenze amatsha omzimba obomvu ukuze ukwazi ukugcina amandla akho. Yenza isinyithi esaneleyo ekudleni kwakho ngokutya inyama, intlanzi, isibindi, ubhontshisi, imifuno eluhlaza, amaqanda, amaqanda kunye neengqolowa ezipheleleyo.
- I-Vitamin C ibalulekile kumathambo aphilileyo, amazinyo, iigaments, kunye nemithambo yegazi. Kwakhona kunceda umzimba uthathe insimbi kunye nokukhusela usulelo. I-Vitamin C isisithelo se-citrus kunye namajusi (i-orange, i-grapefruit, i-lemon, i-lime), i-strawberries, utamatisi, imango kunye nemifuno eluhlaza.
- I-folate (i-folic acid) i-vitamini B eyenzela ukukhusela ukukhubazeka komntwana kwaye kuyadingeka kwimpilo efanelekileyo nophuhliso lwakho lwentsana. Ukutya okuphakamileyo kwintlobo kubandakanya iziqhamo zeeritrus kunye namajusi, isonka esineqhekeza esineqhekeza kunye ne-cereal, imifuno emifino eluhlaza, kunye nobhontshisi obomileyo.
- I-Zinc isebenza kunye neprotheni, kwaye umzimba uyawufuna ukukhula okusemgangathweni nophuhliso, ukuphulukiswa kwesilonda, ukusebenza komzimba kunye nezinye izinto ezininzi. I-Zinc isenyama, imveliso yobisi, imifuno kunye neembotyi.
- I-calcium iyimfuneko kumathambo enempilo kunye namazinyo. Kufuneka ufumane i-calcium eyaneleyo xa uncelisa ukutshintsha oko kuthathwa emzimbeni wakho kwaye unikwe umntwana wakho. Imveliso yobisi, ijusi le-orange kunye nemifuno eluhlaza eluhlaza imithombo efanelekileyo ye-calcium.
- I-Vitamin D inceda umzimba wakho uthathe i-calcium kunye ne-phosphorus ekudleni kwakho, kwaye kubaluleke kakhulu ekukhuliseni okusemgangathweni kwamathambo akho kunye namazinyo akho. Unokufumana i-vitamin D ukusuka ilanga, intlanzi, amaqanda, kunye nokutya okunqatyisiweyo nge-vitamin D efana nokutya, isisisi se-orange, ubisi kunye ne-yogurt.
- I-Docosahexaenoic Acid (i-DHA) i-asidi enamafutha exhasa ukuphuhliswa kwengqondo yengane yakho kunye namehlo. Unokufumana i-DHA kwiintlanzi, amaqanda, inyama ebomvu, nesibindi.
Umama wokuThambisa uMnxeba wokuThengwa kweZondlo
Unokufumana zonke izondlo ozifunayo imihla ngemihla ngokutya ukutya ezahlukeneyo ukusuka kumaqela okutya amakhulu. Nalu uluhlu lwezinto zokutya ukuze ungeze kwivenkile yakho okanye uluhlu lokuthenga ukutya.
Ukutya: Inkomo, inkukhu, i-turkey, ingulube, intlanzi kunye neefama zokutya. Ukutyunjwa kwenyama kunempilo kwaye kukhethwa ngokutya okubomvu, ukutya okuthosiweyo, izinja ezishushu kunye nokutya.
Iintyatyambo: ii-apula, ii-orang, iibhanana, iipereya, iiperesi, i-strawberries, iidiliya, i-melon, iipinapali, iidipefruit, i-juice yezithelo, iziqhamo eziqhamo, kunye neziqhamo ezomileyo. Yidla iintlobo ezininzi zeziqhamo iintsuku.
Imifuno: Imifuno emnyama emnyama (i-broccoli, isipinashi, i-kale, i-lettuce), izaqathe, iipasta, i-squash, i-pepper kunye nama-litate. Imifuno kufuneka yenze inxalenye enkulu yokutya kwakho.
Iingqolowa Zonke: I-pasta yonke yeengqolowa, isonka esipheleleyo se-ngqolowa, irayisi e-brown, i-tortillas, i-corn, i-muffins, i-bagels, i-crackers kunye nama-biscuits. Iingqolowa zonke ziyanondlo kunokutya okumhlophe, irayisi emhlophe kunye neepasta eziqhelekileyo.
Iimveliso zobisi: Ubisi, ushizi, i-yogurt, ushizi we-cottage, ushizi we-cream, kunye ne-ukhilimu omuncu. Khetha iimveliso zobisi ezinamafutha angaphantsi kweenqatha okanye ezincinci eziqinisekisiwe ngeVithamini A kunye noD ngokubanzi ngobisi kunye nezinto ezenziwe kubisi lonke.
Amantongomane, iMbewu, iibhontshisi: Amanqantyambo, ibhotela, i-almonds, imbewu yeengqungquthela, imbewu yeetflower, ubhontshisi obomileyo, i-lentils, i-nut kunye ne-butter butter.
Amafutha kunye namafutha aphilileyo: Ioli yeoli, ioli ye-canola, ioli yelanga, ioli ye-peanut, kunye neoli yegesi. Ukunciphisa ukusetyenziswa kwebhotela, ushizi, kunye nesinqe, eziphezulu kwioli egcweleyo.
Iziselo: Phuza amanzi okwaneleyo , phakathi kwamaglasi e-6 okanye anesibhozo samanzi okanye ezinye iziyobisi ezingekho ngefeffe ngosuku ngalunye.
Yikuphi ukutya okufanele utyane ngaphantsi okanye uphephe xa usondeza?
Xa ugqiba ukuncelisa, akuthethi ukuba ufanele ulahle yonke into oyithandayo. Nangona kunjalo, ngelixa ungeke uzincitshe naluphi na ukutya, kukho ukutya okumele ukwehlise .
Kulungile ukuba ujonge inkomishi yekhofi, kodwa kufuneka unciphise inani le-caffeine equkethe iziphuzo kwisitya esinye okanye ezimbini ngosuku. Ngokuqinisekileyo unokufumana i-tshokoleta okanye nayiphi na ikhalori engenanto yokutya okutyhutyha kanye ngexesha. Unako ukufumana isiselo esinxilisayo . Into ebalulekileyo ukuba uyikhumbule ayiyikuyidlula.
Kukho nantoni na ukutya okufuneka uyigweme ngokupheleleyo, kodwa ezinye iintsana zinokuvakalelwa kokutya okanye ukunyamezela into ethile ekudleni kwakho. Ukuba unomdla wentsapho yokutya kokutya okanye ukuba wenza udibaniso phakathi kwento oyidlayo kunye nokuphendula kwintsana yakho, thintela ukutya okuthe xa utyisa.
I-USDA Isicwangciso Sokutya Sokomntu Sokuxhamla Amama
ISebe lezoLimo laseMerika (i-USDA) liya kukunika isicwangciso sokutya sasisidlangalaleni somntu siqu xa udala iprofayili kwiwebhusayithi yazo. Isayithi inika iinkqubo ezahlukeneyo kwabasetyhini abancancisayo kuphela , ukudibanisa ukuncelisa nokuncelisa i-formula , okanye ukuncelisa kuphela amaxesha ambalwa ngosuku.
> Imithombo:
> Isikolo seHarvard seMpilo kaRhulumente. I-Plate yokutya ephilileyo kunye nePiramidi yokutya okunempilo. IYunivesithi yaseHarvard. 2011: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.
> Newman, Jack, MD, Pitman, Theresa. Incwadi Yokugqibela Yokusondeza Iimpendulo. Imithamo yeThutho emithathu. Inew york. 2006.
> Isebe lezoLimo laseMerika. Iimfuno zeZondlo Ngethuba ukuxiliswa. KhethaMyPlate.gov. 2016: https://www.choosemyplate.gov/moms-breastfeeding-nutrition-needs
> Whitney, E., uRolfes, S. Ukuqonda Inkqubo Yokutya Yokutya Ishumi elinesine. Cengage Learning. 2015.