Ukudla Okunempilo Okufanele Kudliwe Ngesikhathi Sokuqala Sokuqala Sokukhulelwa

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Ukukhulelwa yingxenye ebalulekile futhi eguqula impilo empilweni yabo bonke abesifazane evula iminyango yenjabulo, injabulo kanye nezibopho. I-trimester yokuqala ibaluleke kakhulu kwabesifazane abakhulelwe njengoba kunengozi enkulu yokukhulelwa kwesisu nezinye izinkinga. Ngakho-ke, ochwepheshe bezokwelapha baphakamisa ukuthi abesifazane kufanele bazinakekele ngokukhethekile ngalesi sikhathi njengoba kubalulekile empilweni yomama nengane.

Ukudla kudlala indima ebalulekile ngesikhathi sokukhulelwa. Umzimba wowesifazane ngesikhathi sokukhulelwa udinga izakhi zomzimba ezengeziwe ekukhuleni nasekukhuleni kombungu, futhi ukuntuleka kwawo kungathinta ngezindlela eziningana. Izinkinga ezingavela ngesikhathi sokukhulelwa ukuphuma kwegazi esithweni sangasese, isifo sikashukela sokukhulelwa, isifo sohudo noma amajaqamba asesiswini. Ngakho-ke, ukudla okunempilo kuyathandwa ngesikhathi sokukhulelwa ukuqinisekisa impilo enhle yomama nengane. [1]

Ngokuya nge-American College Of Obstetricians and Gynecologists, izakhamzimba ezifana ne-folate, i-iron, i-omega-3 fatty acids, i-vitamin B12 ne-calcium zibalulekile enganeni nakunina phakathi ne-trimester yokuqala. Nalu uhlu lokudla olugcwele lezi zakhi zomzimba. Bhala phansi konke lokhu kudla futhi kufanele ukukufake ohlelweni lwakho lokudla.

1. Imifino

Igama elithi imidumba libhekisa eqenjini lokudla okufana nobhontshisi, ubhontshisi wezinso, udali, ubhontshisi kanye namantshontsho. Le mithombo esuselwa ezitshalweni icebile ngokwemvelo ku-folate (uvithamini B9) nezinye izakhi ezifana ne-fiber yokudla, i-calcium, amaprotheni kanye ne-iron-zonke izakhamzimba ezidingwa ngumzimba womuntu okhulelwe ngesikhathi senyanga yokuqala. [okubili] Ukushoda kwe-folate ngesikhathi sokukhulelwa kungadala ukukhubazeka kobuchopho nomgogodla embungwini njengamaphutha we-neural tube. Ukusetshenziswa kwe-folate ezungeze i-600 mcg / ngosuku ngesikhathi sokukhulelwa kubhekwa njengokuhle empilweni. [3]

2. Isipinashi

Abesifazane abakhulelwe badinga ukutholwa ngezidingo ezahlukahlukene zomzimba zombili zomama kanye nombungu. Kuyasiza ekwakhiweni kwamaseli abomvu egazi ngesikhathi sokukhula komntwana. Inani le-folate owesifazane elidinga ngesikhathi se-trimester yokuqala lingu-137-589 ng / mL ukuvimbela ubungozi bezifo ezifana ne-spina bifida ne-anencephaly. Isipinashi siqukethe ama-mcg ayi-194 we-100 g.

3. Ubisi Neyogathi

Imikhiqizo yobisi efana nobisi neyogathi iqukethe inani elifanele le-calcium elibalulekile empilweni yempungushe. Ngesikhathi se-trimester yokuqala, izinga le-hormone ye-parathyroid liyancipha kubantu besifazane njengoba i-calcium eningi imuncwa umbungu ekukhuleni. Ngakho-ke, abesifazane kufanele badle i-calcium eningi ngalesi sikhathi ukuhlangabezana nezidingo zomama nombungu. [4]

4. I-Salmon

I-DHA ne-EPA yi-omega-3 fatty acids esebenza ngokuphila okutholakala ezinhlanzini nakwezinye izilwane zasolwandle. Zombili ziwusizo olukhulu ekukhuleni nasekuthuthukiseni ubuchopho namehlo ezimpungushe. Ukuntuleka kwalawa mafutha acid kungadala ukusilela kokubuka nokuziphatha embungwini okungenakuguqulwa. Inani elinconyiwe le-DHA lingu-200 mg olingana no-1 -2 ukuphakelwa kokudla kwasolwandle / ngesonto. [5]

5. Imifino eluhlaza

Imifino eluhlaza iyimithombo esemqoka kuzo zonke izakhi ezibalulekile njenge-magnesium, i-potassium, i-vitamin A no-C, ne-folate. Futhi banezinto eziningi eziphilayo ezibamba iqhaza elibalulekile ngesikhathi sokukhulelwa. Ukwehlisa inani lemifino eluhlaza ngesikhathi sokukhulelwa kungakhuphula ubungozi be-Small for Gestational Age (SGA) lapho i-fetus incane ngosayizi kanye nesisindo esiphansi kunaleyo esembungwini yobudala obufanayo bokukhulelwa. I-48.2 g / usuku lwemifino eluhlaza kuthathwa njengelungile kwabesifazane phakathi ne-trimester yokuqala. [6]

6. Amantongomane

Ngesikhathi se-trimester yokuqala, amaprotheni abaluleke kakhulu ukuqinisekisa impilo enhle yomama nomntwana. Amaprotheni asiza ekukhuleni okusheshayo nasekuthuthukisweni kombungu, agcine i-homeostasis kanina ngasikhathi sinye. Iphinde ilungiselele umzimba ukuthola ubisi. Isidingo esilinganisiwe samaprotheni kwabesifazane ngesikhathi sokukhulelwa kwasekuqaleni (ngaphansi kwamasonto ayi-16) ngu-1.2 kuya ku-1.52 g / kg isisindo somzimba / usuku. [7]

7. Inyama Enciphile

Imikhiqizo yenyama neyezilwane iqukethe umsoco obaluleke kakhulu obizwa ngevithamini B12 ongatholakali ezitshalweni. I-Vitamin B12 isiza ekuthuthukiseni i-myelination yohlelo oluphakathi lwezinzwa. Ukuntuleka kwaleli vithamini kungadala ukungakhuli kahle kwe-neurodevelopment nokukhula kombungu. Umthamo onconywayo wansuku zonke kavithamini B12 ngesikhathi sokukhulelwa kwasekuqaleni ngu-50mcg. [8]

Ukudla Okufanele Kukugwebe Ngesikhathi Sokuqala Sokuqala

• Izinhlanzi ezinesilinganiso esiphakeme se-mercury njenge-swordfish ne-tilefish kufanele zigwenywe ngoba zingaphazamisa inqubo yokuthuthuka kobuchopho nohlelo lwezinzwa.
• Ubisi oluhlaza noma olungasetshenziswanga kufanele kugwenywe ngoba lungakhuphula ubungozi bokudla ubuthi ngenxa yegciwane noma amagciwane akhona obisini.
• Amasaladi asuselwa enyameni atholakala emakethe kufanele agwenywe njengesaladi lenkukhu noma iyiphi isaladi lokudla kwasolwandle.
• I-caffeine eyeqile njengoba ingakhuphula ubungozi besisindo sokuzalwa esiphansi ezinganeni.
• I-papaya engavuthiwe njengoba i-latex ekuyo ingadala ukubeletha kwangaphambi kwesikhathi, ukungezwani komzimba nokwenze buthaka ulwelwesi olusekela umbungu.
• Amaqanda aluhlaza njengoba kungakhuphula ubungozi bokutheleleka kweSalmonella (ukutheleleka kwamathumbu emathunjini)
• Ukudla okungenamsoco noma ukudla okunama-khalori angeziwe angama-450-500 njengoba kungadala izinkinga eziningi ngenxa yokuthola isisindo ngokweqile.
• Amahlumela aluhlaza njengoba kungakhuphula amathuba okutheleleka kwamathumbu ngenxa yokuba khona kwama-bacterium e-salmonella

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