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Ngokuqala kwe-trimester yesibili, cishe uzozizwa ukhululekile futhi ukude nezinkinga zokukhathala nokugula kwasekuseni. Ngesikhathi se-trimester yesibili yokukhulelwa, umbungu uzoqala ukukhula futhi ukhule ngokushesha. Izitho zangasese zengane zizokwakhiwa kanye nezinzwani, iminwe, amehlo, amazinyo, izinwele namathambo. Ukuhamba kwengane nakho kuqala ngalesi sikhathi se-trimester.
Ukukhethwa kokudla phakathi ne-trimester yesibili yokukhulelwa kudlala indima ebalulekile ekugcineni impilo yomama nengane. Njengoba izitho eziningi zombungu zakhiwa ngalesi sikhathi, umama angazizwa elambile futhi adinge izakhamzimba ezengeziwe ukuqinisekisa ukukhula okunempilo kwengane ngaphandle kwezinkinga.
Izidingo Zokudla Okunomsoco Kwe-Trimester Yesibili
Ochwepheshe bezokwelapha basikisela ukuthi phakathi ne-trimester yesibili, abesifazane badinga ukukhuphula ukuphuza i-iron, i-vitamin D, i-magnesium, i-folate, i-calcium ne-omega-3 fatty acids ekudleni kwabo. I-Iron isiza ukuletha i-oksijini embungwini, i-calcium iqinisekisa ukusebenza okubushelelezi kwemizwa, imisipha nohlelo lokujikeleza kwegazi, i-folate ivimbela ubungozi bokusebenza ngaphambi kwesikhathi, uvithamini D ubalulekile ekuthuthukiseni amathambo namazinyo embungwini, ukuxhaswa kwama-omega-3 fatty acids impilo yobuchopho, inhliziyo nesistimu yezinzwa emaphakathi ngenkathi i-magnesium ivimbela izinkinga ezifana nokukhawulelwa kokukhula kwe-Intrauterine. Futhi, ukudla nsuku zonke kwekhalori kufanele kukhuphuke ngama-calories angama-300-500 okumele afake zonke izakhi ezingenhla. Zama ukungagcini isisu sakho ngaso sonke isikhathi ngoba kungadala izinkinga ezithile ngenxa yokukhuluphala ngokweqile.
Ukudla Okunempilo Ngesikhathi seTrimester Yesibili
Nalu uhlu lokudla okunempilo okuphakanyiswe kakhulu phakathi ne-trimester yesibili. Bhala futhi kufanele uwafake ohlelweni lwakho lokudla.
1. Ukudla kwasolwandle
Ukudla kwasolwandle kuwumthombo ocebile wensimbi osiza ekukhiqizeni i-hemoglobin eyengeziwe ngesikhathi sokukhulelwa. Ukuntuleka kwensimbi emzimbeni phakathi ne-trimester yesibili kungakhuphula ubungozi be-anemia [1] , ukucindezeleka kwangemva kokubeletha nokuzala ngaphambi kwesikhathi. Inani elinconyiwe lensimbi elidingekayo ngalesi sikhathi lingu-27 mg [okubili] . Okunye ukudla okunothe ngensimbi yinyama enciphile, amantongomane, okusanhlamvu okuqinisiwe nemidumba.
2. Ubhontshisi omhlophe
Ubhontshisi omhlophe ucebile nge-calcium ebalulekile ekusebenzeni okuningi okufana nokusebenza kwehomoni kanye ne-enzyme, ukwakheka kwamazinyo namathambo nokusebenza okubushelelezi kwemisipha nohlelo lokujikeleza kwegazi embungwini [3] . I-100 g kabhontshisi omhlophe obilisiwe uqukethe i-calcium engu-69 mg. Ukuntuleka kwe-calcium ngesikhathi se-trimester yesibili kungadala ukuzalwa kwangaphambi kokubeletha. Inani elinconyiwe le-calcium labesifazane abakhulelwe lingu-1000 mg [4] . Eminye imithombo ye-calcium ubisi, iyogathi, amaqanda, i-kale ne-tofu.
3. uphizi onamehlo amnyama
Uphizi onamehlo amnyama ungumthombo omuhle we-folate noma i-folic acid esiza ekwakheni izinto zofuzo, ukukhiqiza amangqamuzana abomvu egazi nokukhulisa amasosha omzimba. Ukushoda kwe-folate emzimbeni wowesifazane phakathi ne-trimester yesibili kungadala i-megaloblastic anemia kanye ne-neural tube defects. Kunconywa ukusetshenziswa kwe-400-800 mg nsuku zonke phakathi ne-trimester yesibili. Eminye imithombo ye-folate yisibindi senkomo, i-asparagus, isipinashi, ihlumela le-brussels neminye imifino eluhlaza. [5]
4. Ilayisi Elinsundu
Irayisi elinsundu ligcwele i-magnesium nezinye izakhi zomzimba ezifana ne-selenium, i-vitamin B6, i-manganese ne-phosphorus. I-100 g yelayisi elinsundu iqukethe i-43 mg ye-magnesium. Lesi sithako sizuzisa ukukhula kwamazinyo kanye nethambo lombungu futhi kuvimbela nengozi yokukhubazeka kobuchopho. Ukuntuleka kwe-magnesium phakathi ne-trimester yesibili kungadala umfutho wegazi ophezulu, ukusebenza ngaphambi kwesikhathi nokubeletha. Abesifazane abakhulelwe (abaneminyaka engu-19-30 ubudala) kufanele badle cishe ama-350 mg we-magnesium / ngosuku. Okunye ukudla okunothe nge-magnesium ubhanana, amantongomane neyogathi. [6]
5. Izinhlanzi ezinamafutha
Izinhlanzi ezinamafutha ezinjenge-salmon ne-tuna zicebile ku-vitamin D. Ukusetshenziswa kukavithamini D phakathi ne-trimester yesibili kuthuthukisa izinqubo eziningi zomzimba njengokufakwa kwe-calcium ngumzimba nokukhula kohlaka lwamathambo. Kuyasiza futhi ekufukuleni amasosha omzimba, kusiza ukukhula kwamaseli nokwakheka kweseli. Ukuntuleka kukavithamini D kubangela ubungozi besifo sikashukela sokukhulelwa, isisindo esiphansi sokuzalwa nokuzalwa ngaphambi kwesikhathi. Inani elinconyiwe likavithamini D phakathi ne-trimester yesibili ngu-200-400 IU / d. ILanga liwumthombo oyinhloko kavithamini D ngenkathi ukudla okufana noshizi nezikhupha zamaqanda ngokwemvelo kunothe ngale vithamini. [7]
6. Amafilakisi noma imbewu ye-chia
Ama-omega-3 fatty acids kufanele abe yingxenye ebalulekile yokudla ngesikhathi se-trimester yesibili. Kuyisisekelo esibalulekile sokwakha ubuchopho be-foetus ne-retina futhi kusiza ukuvimbela ukucindezeleka kwangaphambi kokubeletha. Imithombo yemvelo yama-omega-3 fatty acids ayizinhlanzi ezinamafutha njenge-tuna ne-sardine ngenkathi imbewu ye-flaxse ne-chia iyimithombo esuselwa ezitshalweni equkethe i-alpha-linolenic acid (ALA), olunye uhlobo lwe-omega-3 fatty acid. Ukuntuleka kwayo kungadala ukushoda kokubuka nokuziphatha. Inani eliphakanyisiwe lamafutha omega-3 ngu-650 mg. [8]
7. Izithelo ezomile
Izithelo ezomile ukudla okunomsoco kakhulu ngesikhathi sokukhulelwa. Kufaka ama-alimondi, amakhiwane, i-cashew, amadethi nokunye okuningi okunothe ngensimbi, i-calcium namaprotheni futhi kwenza isidlo esikhulu nganoma yisiphi isikhathi sosuku. Ukusetshenziswa kwezithelo ezomile kunikeza zonke izakhamzimba ezinempilo ezidingekayo phakathi ne-trimester yesibili. Into enhle kakhulu ngezithelo ezomile ukuthi ingangezwa kunoma yikuphi ukudla okufana neyogathi ukukhulisa ukunambitheka kwayo nenani lokudla okunempilo. [9]
Ukudla Okufanele Kukugwebe Ngesikhathi Sesi-Trimester Sesibili
- Inyama eluhlaza noma engaphekiwe, inhlanzi noma amaqanda
- Ushizi oluhlaza okwesibhakabhaka
- Ubisi olungasetshenzisiwe noma imikhiqizo yobisi
- Ukudla okunothe kakhulu njenge-shark
- Ukudla okusetshenzisiwe noma ukudla okulungele ukwenziwa njengama-chips amazambane
- Ukudla okubabayo okufana nesosi eshisayo
- Ikhofi ngaphezu kwezinkomishi ezi-2
- Okokunandisa okwenziwa njenge-cola
