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Ukuphatha umbungu ngaphakathi nokuwukhulisa uze uphendukele enganeni ekhule ngokugcwele kuwumsebenzi onzima ngempela. Kufanele banamathele ohlelweni lokudla oluphelele futhi kufanele baziqonde kahle izinto ezithile zokudla okufanele zigwenywe ngesikhathi sokukhulelwa.
Kokubili ukuntuleka kanye nokudlulela kwezinhlobo ezithile zokudla kungathinta umzimba wesifazane kanye nombungu ngesikhathi sokukhulelwa. Kodwa-ke, bewazi ukuthi ukudla izinto ezithile zokudla, ikakhulukazi ku-trimester yokuqala yokukhulelwa, kungadala usongo enganeni yakho?
Ukuphuphuma kwesisu ngesikhathi sokuqala kokukhulelwa (i-trimester yokuqala) kuvame kakhulu. Izinto ezithile zokudla ezikhuthaza ukukhulelwa kwesisu zingayibangela. Ukudla ukudla okufana nepopo noma ukuphuza ijusi likaphayinaphu kungadala ukuphambana kwangaphakathi nokwanda komlomo wesibeletho okuholela ekuphuphumeni kwesisu [1] [okubili] .
Imikhuba yokudla nokudla kukamama kudlala indima ebalulekile ngesikhathi sokukhulelwa ngoba noma yini umama ayisebenzisayo ifinyelela enganeni esibelethweni sakhe. Ngakho-ke, uma umama edla impilo enempilo ngesikhathi sokukhulelwa kwakhe, mancane amathuba okuba nezinkinga zezempilo.
Nalu uhlu lokudla okufanele kugwenywe ngabesifazane ngesikhathi sokukhulelwa, ikakhulukazi i-trimester yokuqala.
1. Uphayinaphu
Ukudla uphayinaphu noma ukuphuza ijusi likaphayinaphu phakathi ne-trimester yokuqala yakho ukukhulelwa kungaholela ekuzaleni okufile. Uphayinaphu uqukethe i-bromelain, engadala ukuphambana kwabesifazane abakhulelwe, okuholele ekuphuphumeni kwesisu [3] .
2. Isibindi Sezilwane
Imvamisa okubhekwa njengesibindi sezilwane esinomsoco, esiqothulayo akuphephile kwabesifazane abakhulelwe [4] . Ukudla isibindi sesilwane nsuku zonke ngesikhathi ukhulelwe kungaholela ekwakhiweni okuphezulu kwe-retinol engaba yingozi enganeni yakho engakazalwa [5] . Kodwa-ke, akuphephile ukuyidla kanye noma kabili ngenyanga.
3. I-Aloe Vera
I-aloe vera inhle kakhulu ezinweleni, esikhunjeni nasekugayeni. Kepha, abesifazane abakhulelwe kufanele bakugweme ukudla ujusi we-aloe vera, ngoba kungaholela ekoneni kwe-pelvic, kubangele ukuphuphuma kwesisu [6] . Kuyalulekwa ukugwema ukusebenzisa imikhiqizo ye-aloe vera ngesikhathi sokuqala kokukhulelwa.
4. UPapaya
I-Papaya ingenye yokudla okuvamile okunciphisa ukukhulelwa kwesisu [7] . I-papaya eluhlaza noma engavuthiwe iqukethe ama-enzyme angaholela ekucindezelweni kwesibeletho, okuholele ekuphuphumeni kwesisu. Ngakho-ke, abesifazane abakhulelwe kufanele bakugweme ukudla upopo oluhlaza, ikakhulukazi ngesikhathi sokukhulelwa kwasekuqaleni.
Ucwaningo lukhombisa ukuthi upopo oluhlaza noma upopo ongavuthiwe uqukethe inqwaba yama-enzyme nobomvu. Ngenxa yalokho, isibeletho sizothambekela ekuthuthukiseni i-spasm. Ngale ndlela, ukukhipha isisu noma ukukhipha isisu kungenzeka.
5. Isigubhu
Izinduku, ezisetshenziswa kakhulu kusambhar, zigcwele amavithamini, i-iron ne-potassium. Kepha, le mifino iqukethe i-alpha-sitosterol, eyingozi kwabesifazane abakhulelwe. Le nhlanganisela efana ne-estrogen ingaholela ekuphuphumeni kwesisu [8] [9] .
6. Izinkalankala
Ngaphandle kokunambitheka kwayo okumnandi, inkalankala ibuye igcwele amazinga aphezulu e-calcium nezakhi zomzimba. Kepha, kufanele ugweme ukuwadla kakhulu ngesikhathi sokuqala kokukhulelwa, ngoba angadala ukuthi isibeletho sinciphe, kubangele ukopha kwangaphakathi noma ngisho nokubeletha [10] . Ngaphandle kwalokho, iqukethe nezinga eliphakeme le-cholesterol, engayilungele impilo yonke yowesifazane okhulelwe [ishumi nanye] .
7. Imikhiqizo Yobisi Engaphekiwe
Imikhiqizo yobisi engalungiswanga njengobisi, i-feta cheese, i-gorgonzola, i-brie, njll. Iqukethe amabhaktheriya aqanjwe ngokuthi i-Listeria, angaba yingozi kakhulu kwabesifazane phakathi nezigaba ezahlukahlukene zokukhulelwa kwabo [12] . Leli bhaktheriya liphinde litholakale ezinkukhu nasezilwandle ezingaphekiwe. Ngakho-ke, abesifazane abakhulelwe kufanele baqaphele futhi bagweme lezi zinto zokudla ngesikhathi sokukhulelwa [13] .
8. Amazambane Ahlumayo
Ngenkathi ukudla amazambane ejwayelekile ngesikhathi sokukhulelwa kuthathwa njengokuphephile, amazambane ahlumayo angathikameza impilo kamama ne-fetus [14] . Amazambane ahlumekile aqukethe ubuthi obuhlukahlukene obufana ne-solanine obungaba yingozi ekukhuleni kwengane. Amazambane ahlumayo awalimazi abesifazane abakhulelwe kuphela kodwa nawo wonke umuntu.
9. Amaqanda Aluhlaza
Abesifazane abakhulelwe kufanele bagweme amaqanda aluhlaza noma ukudla okunamaqanda aluhlaza, njengemayonnaise ngoba lokhu kungakhuphula ubungozi bokudla okunobuthi kanye ne-salmonella. Qiniseka ukuthi ifayela le- iqanda elimhlophe futhi isikhuphasha seqanda siqine ngokuphelele ngemuva kokupheka. Ngokuyinhloko, abesifazane abakhulelwe kufanele bagweme ukudla noma yikuphi ukudla okungaphekiwe kahle [ishumi nanhlanu] .
10. Imbewu yeSesame
Abesifazane abakhulelwe akufanele badle kakhulu izinhlamvu zesame ngesikhathi sokukhulelwa. Imbewu yeSesame, uma ixutshwe noju, ingaholela ekuphuphumeni kwesisu [16] . Kodwa-ke, imbewu yesame emnyama ingadliwa ngezigaba zokugcina zokukhulelwa, njengoba zisiza ekulethweni okungokwemvelo ngokwengeziwe.
11. Caffeine
Yize ucwaningo luthi ukusebenzisa i-caffeine ngokulinganisela kuphephile ngesikhathi sokukhulelwa, kuselulekwa ngabesifazane abakhulelwe ukuthi banciphise ukusetshenziswa kwayo, njengoba ukukhuphuka kwamazinga e-caffeine ngesikhathi sokukhulelwa kungaholela ekuphuphumeni kwesisu noma enganeni enesisindo esincane [17] .
12. Inhlanzi Ecebile KwiMercury
Abesifazane abakhulelwe ku-trimester yabo yokuqala kufanele baqaphele ngenkathi bedla izinhlanzi. Gwema izinhlobo ezinokuqukethwe okuphezulu kwe-mercury njenge-king mackerel, i-marlin, ushaka, i-swordfish, ne-tuna ngoba amazinga aphezulu e-mercury angathinta kabi ingqondo ekhulayo yengane nohlelo lwezinzwa [18] . Okunye kokudla abesifazane abakhulelwe okufanele bakugweme ngokulandelayo:
- Amahlumela afana ne-alfalfa, i-mung beans radish njll (ingahle ithwale i-salmonella)
- Izinongo ezithile zingathinta kabi ubuchopho obukhulayo bengane nohlelo lwezinzwa (kuvusa isibeletho futhi kungadala ukusikwa)
- Imifino engageziwe nengapheniwe
- Amapentshisi (uma edliwe kakhulu, angaveza ukushisa okweqile emzimbeni futhi aholele ekopha ngaphakathi)
- Amanye amakhambi anjengeCentella neDong Quai (angaqala ukukhulelwa kwesisu noma ukulethwa ngaphambi kwesikhathi)
- Utshwala
Encwadini Yokugcina…
Ngenkathi okuningi kuncike empilweni yowesifazane, iminyaka, imikhuba yokudla kanye nempilo ngesikhathi sokukhulelwa, lezi zinto zokudla zingaba yingozi kowesifazane nombungu wakhe phakathi ne-trimester yokuqala. Xoxa njalo nodokotela wakho ngokudla nemikhuba yakho yokudla ngesikhathi ukhulelwe.
