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Abesifazane abakhulelwe basengozini yokushoda ngensimbi njengoba bedinga okwengeziwe kwalesi sakhi somzimba ukuze banikeze umbungu okhulayo futhi ngasikhathi sinye, bathuthukise ukubalwa kwamaseli abomvu egazi. Cishe izingxenye ezimbili kwezintathu zensimbi yomzimba iyonke ingezidingo zomama ngenkathi ingxenye eyodwa kwezintathu ingezidingo zesicubu se-fetus ne-placenta. [1] Ukushoda kwensimbi emzimbeni ngesikhathi sokukhulelwa kuyimbangela enkulu yokushoda kwegazi ezinganeni nasezinganeni.
I-Iron ibamba iqhaza elibalulekile ekuthuthweni komoya-mpilo uye embungwini, ukukhula nokukhula kwengane nokukhiqizwa kwamangqamuzana egazi abomvu. Isidingo sensimbi, nokho, siyashintsha ngesikhathi sokukhulelwa nge-0.8 mg / ngosuku ku-trimester yokuqala kuya ku-3-7.5 mg / ngosuku ku-trimester yesithathu. [okubili]
Ama-micronutrients afana ne-iron ngesikhathi sokukhulelwa abaluleke kakhulu. Imithombo yokudla yensimbi, uma kuqhathaniswa nezengezo zensimbi, inconywa ngochwepheshe njengoba lokhu kunganciphisa ukumuncwa kwensimbi engeyona i-heme emithonjeni yokudla futhi kwandise ama-radicals amahhala emzimbeni, okungadala izinkinga zokukhulelwa eziningi. [3]
Kule ndatshana, sibhale phansi eminye yemithombo yokudla engcono kakhulu yensimbi engakhulelwa ngabesifazane abakhulelwe ukuhlangabezana nezidingo zabo zensimbi zansuku zonke. Bheka.
1. Inyama Yomzimba
Inyama yemizimba efana nesibindi, izinso nenhliziyo iphezulu kakhulu ngensimbi ne-heme-iron. Le nyama yezitho zomzimba nayo icebile nge-zinc, amaprotheni kanye novithamini B12 okusiza ekukhuleni kombungu nokwakhiwa kwamaseli abomvu egazi. [4]
2. Amawolintshi
Yize amawolintshi enovithamini C omningi, aqukethe nezinye izakhamzimba ezibalulekile njenge-ayoni, uvithamini A, ifayibha namaprotheni. Okuqukethwe yensimbi kuqhathaniswa novithamini C kungaba phansi kulesi sithelo kepha, kuyaziwa kakhulu ukusiza ekumungeni i-ayoni ngeminye imithombo yokudla. [5]
3. Ama-alimondi
Lesi sithelo esomiswe ngensimbi futhi siwumthombo obalulekile wezinye izakhamzimba ezinjengeprotheyini, uvithamini E kanye namafutha angagcwele. Ama-alimondi asiza ukuthuthukisa iphrofayili ye-lipid, evimbela ukuzuza kwesisindo ngesikhathi sokukhulelwa. [6]
4. Imbewu Yamathanga
Imbewu yamathanga igcwele i-iron futhi ibuye ibe ne-beta-carotene eningi, okunamafutha acid, uvithamini E nama-amino acid. Zaziwa kabanzi ukuqeda i-edema nokunye ukuvuvukala ngesikhathi sokukhulelwa nangemva kokubeletha. [7]
5. Inkukhu
Le nkukhu egcwele insimbi inconywa ngesikhathi sokukhulelwa inqobo nje uma iphekwe kahle. Inkukhu futhi iwumthombo omuhle wamaprotheni anciphile, amavithamini namaminerali asiza ekukhuleni okunempilo kombungu.
6. Ama-apula
I-ayoni namavithamini kuma-apula ayasiza enganeni nakumama ozayo. Ama-apula aluhlaza akhethwa ngaphezu kwama-apula abomvu ngesikhathi sokukhulelwa. Ama-apula ayasiza ekuvimbeleni izinkinga zokukhulelwa njengokuzalwa ngaphambi kwesikhathi, isifo sikashukela sokukhulelwa kanye nokutheleleka ngamagciwane esithweni sangasese. [8]
7. Beetroot
Amakhemikhali e-bioactive kuma-beetroots afaka i-iron, i-zinc, ithusi, i-potassium namanye ama-flavonoid abalulekile nama-polyphenols. IBeetroot iyasiza ekwehliseni umfutho wegazi, ukuthuthukisa impilo yezinso nokusebenza kwenhliziyo ngesikhathi sokukhulelwa. [9]
8. Salmon
Ukudla kwasolwandle okufana ne-salmon kunothe nge-iron, amaprotheni kanye ne-omega-3 fatty acids. Lezi izakhi ezibalulekile zisiza ebuchosheni nasekukhuleni kwe-ocular yombungu. Izingxenye ezimbili ze-salmon ngesonto zinconywa ngochwepheshe ngesikhathi sokukhulelwa. [10]
9. Isipinashi
Isipinashi sicebile nge-iron, folate, iodine ne-calcium. Kubhekwa njengokudla kwe-vegan okuhle kakhulu ngesikhathi sokukhulelwa kanye ne-lactation. Isipinashi sisiza ukuvimbela izingqinamba zomgogodla nobuchopho bomntwana okhulayo.
10. Amatshwele
Chickpeas iwumthombo omuhle wensimbi, i-folate, i-vitamin A, i-potassium, i-magnesium ne-fiber. Lezi zakhi zomzimba zisiza ukuvimbela ukukhubazeka kokuzalwa ezinganeni ezisanda kuzalwa, ukuphatha isifo sikashukela sokukhulelwa, ukwelapha ukuqunjelwa kokukhulelwa nokusiza ekukhuleni kwemisipha nezicubu zomntwana.
11. Ubisi lukakhukhunathi
Ubisi lukakhukhunathi luqukethe inani elanele lensimbi. Ibuye ibe ne-potassium, ushukela, amafutha anempilo kanye namaprotheni. Ubisi lukakhukhunathi lukhuthaza ukukhula nokuthuthuka kwengane futhi lunikeza nomama izakhamzimba ezibalulekile.
