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Ezempilo Ukudla okufanelekile Ukudla Ukuqina Lekhaka-Varsha Pappachan Ngu UVarsha Pappachan ngoMashi 23, 2018 Ingabe kuyingozi ukudla ubhanana namaqanda ndawonye? Sonke sizwile ngenhlanganisela yokudla ehlukahlukene okufanele igwenywe njengoba kukubi kuwe njengokudla okusanhlamvu okunobisi nejusi le-orange. Ubisi luqukethe iprotheni ebizwa nge-casein nejusi lewolintshi eliqukethe i-citric acid, ukusabela phakathi kwalezi zinto zombili kubangela ukugoqa ubisi.
Ukukhuluma ngobhanana, kungumthombo omuhle wamavithamini namaminerali ahlukahlukene njenge-magnesium ne-potassium esiza ukugcina impilo enhle yenhliziyo. Ngokwengeziwe, banikela ngama-carbohydrate, cishe u-1-2 amagremu wamaprotheni, i-fiber yokudla kanye nama-calories angaphezu kwama-80 angeza kwi-quotient yamandla.
Amaqanda nawo angumthombo ocebile wamavithamini namaminerali ahlukahlukene njenge-calcium, i-magnesium, i-phosphorus, i-potassium, njll kanye namazinga aphezulu amaprotheni. Ngefomu elihlanganisiwe, izinzuzo zakho zombili ukudla zinkulu kakhulu. Ake sihlole ezinye zezinzuzo ezinkulu zokuba nobhanana onamaqanda abilisiwe noma ngezinhlobo ezahlukahlukene zokudla.
Kubantu ababambe iqhaza ezintweni ezijwayelekile zomzimba, noma kulabo abalwela ukusebenza ekwakheni umzimba ukuze baqinise futhi bandise imisipha yomzimba, womabili amaqanda kabhanana angaba ukudla okufanele. Ukuphela kwento okufanele uqaphele ngayo, ukuthi ube nakho kokubili lokhu kudla ngemuva kokuzivocavoca, futhi nakanjani akulungile ngaphambi kokuzivocavoca. Njengoba inhlanganisela ingaba nzima esiswini, ukuba nayo ngaphambi kokuzivocavoca umzimba kungabeka umthwalo omkhulu ohlelweni lokugaya ukudla, ngaleyo ndlela kubangele ukugaya ukudla. Lokhu kungahle kungabi ngumqondo omuhle phela. Noma, ukukhulisa amazinga wamandla, ukuba nale nhlanganisela cishe ihora noma ngaphezulu ngaphambi kokuzivocavoca kungaba yindlela enhle. Kuhamba ibanga elide ekuhlinzekeni okudingekayo ngaphambi kokuzivocavoca umzimba. Ngakho-ke, kulabo abafisa ukuhlala befanelekile, noma ukunciphisa umzimba ngenkathi bedla okunempilo, lokhu kungenye yezinhlanganisela ezinhle kakhulu.
Ubhanana namaqanda (ndawonye kanye ngawodwana) ngokuthakazelisayo kusiza ekwandiseni amathuba okukhulelwa. Kwabesifazane abaningi ababhekene nokukhathazeka okuhlobene nokuzala, kokubili lokhu kudla kungathuthukisa isici sokuzala. Ubhanana usiza ukulawula ukungalingani kwamahomoni, okungenye yezizathu ezinkulu zokuzala kwabesifazane. Amazinga kaVithamini D aphansi ngesinye isizathu sokuzala kwabesifazane abambalwa. Amaqanda, aqukethe iVitamin D, asiza ukuqinisekisa amazinga adingekayo kaVithamini D ukuthuthukisa ukuzala kulabo besifazane.
Kokubili ubhanana namaqanda kunikela ngezinzuzo, uma kudliwe ngesikhathi sokukhulelwa. Kwabesifazane abakhala ngesicanucanu noma ukugula kwasekuseni ngesikhathi sekota yokuqala yokukhulelwa, ubhanana uhlinzeka ngoVitamin B6, Potassium neFibre okusiza ukudambisa isimo. Ngesikhathi se-trimester yesibili, ukuba ne-yolk yeqanda kusiza ukuthuthukisa i-brai yengane Kungumqondo oyiphutha wokuthi ukuba nobhanana namaqanda ndawonye kungadala noma yiziphi izinkinga zezempilo ezinzima noma ezibulalayo. Ngokuphambene nalokho, ngenxa yezinzuzo ezahlukahlukene zezempilo ezinikezwa ubhanana namaqanda ngawodwana, kubizwa njengomqondo omuhle kakhulu ukuhlanganisa kokubili lokhu kudla.
Ubhanana ungumthombo omuhle wamavithamini namaminerali ahlukahlukene njenge-magnesium ne-potassium esiza ukugcina impilo enhle yenhliziyo. Ngokwengeziwe, banikela ngama-carbohydrate, cishe u-1-2 amagremu wamaprotheni, i-fiber yokudla kanye nama-calories angaphezu kwama-80 angeza kwi-quotient yamandla. Amaqanda nawo angumthombo ocebile wamavithamini namaminerali ahlukahlukene njenge-calcium, i-magnesium, i-phosphorus, i-potassium, njll kanye namazinga aphezulu amaprotheni. Ngefomu elihlanganisiwe, izinzuzo zakho zombili ukudla zinkulu kakhulu. Ake sihlole ezinye zezinzuzo ezinkulu zokuba nobhanana onamaqanda abilisiwe noma ngezinhlobo ezahlukahlukene zokudla.
Kubantu ababambe iqhaza ezintweni ezijwayelekile zomzimba, noma kulabo abalwela ukusebenza ekwakheni umzimba ukuze baqinise futhi bandise imisipha yomzimba, womabili amaqanda kabhanana angaba ukudla okufanele. Ukuphela kwento okufanele uqaphele ngayo, ukuthi ube nakho kokubili lokhu kudla ngemuva kokuzivocavoca, futhi nakanjani akulungile ngaphambi kokuzivocavoca. Njengoba inhlanganisela ingaba nzima esiswini, ukuba nayo ngaphambi kokuzivocavoca umzimba kungabeka umthwalo omkhulu ohlelweni lokugaya ukudla, ngaleyo ndlela kubangele ukugaya ukudla. Lokhu kungahle kungabi ngumqondo omuhle phela. Noma, ukukhulisa amazinga wamandla, ukuba nale nhlanganisela cishe ihora noma ngaphezulu ngaphambi kokuzivocavoca kungaba yindlela enhle. Kuhamba ibanga elide ekuhlinzekeni okudingekayo ngaphambi kokuzivocavoca umzimba. Ngakho-ke, kulabo abafisa ukuhlala befanelekile, noma ukunciphisa umzimba ngenkathi bedla okunempilo, lokhu kungenye yezinhlanganisela ezinhle kakhulu.
Ubhanana namaqanda (ndawonye kanye ngawodwana) ngokuthakazelisayo kusiza ekwandiseni amathuba okukhulelwa. Kwabesifazane abaningi ababhekene nokukhathazeka okuhlobene nokuzala, kokubili lokhu kudla kungathuthukisa isici sokuzala. Ubhanana usiza ukulawula ukungalingani kwamahomoni, okungenye yezizathu ezinkulu zokuzala kwabesifazane. Amazinga kaVithamini D aphansi ngesinye isizathu sokuzala kwabesifazane abambalwa. Amaqanda, aqukethe iVitamin D, asiza ukuqinisekisa amazinga adingekayo kaVithamini D ukuthuthukisa ukuzala kulabo besifazane.
Kokubili ubhanana namaqanda kunikela ngezinzuzo, uma kudliwe ngesikhathi sokukhulelwa. Kwabesifazane abakhala ngesicanucanu noma ukugula kwasekuseni ngesikhathi sekota yokuqala yokukhulelwa, ubhanana uhlinzeka ngoVitamin B6, Potassium neFibre okusiza ukudambisa isimo. Ngesikhathi se-trimester yesibili, ukuba ne-yolk yeqanda kusiza ukuthuthukisa ubuchopho bengane ngenxa yokuba khona kwesakhi esibizwa nge-choline eqandeni. Ngokwengeziwe, kusiza ukuvuselela ubuchopho bukamama kahle.
Lezi izinzuzo ezimbalwa ezingenakuphikwa zokuba nobhanana namaqanda ndawonye, noma ngakunye ngakunye. Uma sikhuluma ngezindlela zokupheka ezithandwayo kufaka phakathi ubhanana namaqanda, ama-pancake alungiselelwe ubhanana ovuthiwe namaqanda angenye yezindlela zokupheka ezithandwa kakhulu. Ezinye izinketho ngama-waffles, ama-muffin nama-flapjacks. Lezi yizindlela ezinhle zokudla kwasekuseni noma ukudla okulula, futhi kuvame ukuhlanganiswa noju, isiraphu ye-maple, isiraphu yegolide, ibhotela, ushukela, ama-chip chocolate, amantongomane, i-oatmeal noma enye indlela ethuthukisa ukunambitheka noma ikhwalithi. Zonke lezi zokupheka ziyashesha futhi kulula ukuzilungiselela. Abanye abantu baze bakhethe ukulungiselela i-batter ethe xaxa futhi bayigcine isiqandisini isikhathi eside njengezinsuku ezingama-4-5. Akuvamisile ukuthinta ukunambitheka okuphelele kwama-pancake, futhi kwenza ukudla kwasekuseni okunempilo noma inketho yokudla okulula nakho.
Kube nezindaba ezingekho emthethweni ezenza imijikelezo ezinkundleni zokuxhumana esikhathini esithile emuva. Yathi- Umuntu wayenebhanana neqanda ndawonye, futhi umphumela wavele waba yingozi kuye, selokhu waquleka khona lapho washona! Lezi zindaba kamuva kwafakazelwa ukuthi zingamahemuhemu asatshalaliswa ngabantu abathile abafuna ukuthakazelisa, ngenxa yokuthumela umyalezo ongalungile omkhulu emphakathini! Ngakho-ke, kunconywa kakhulu ukuthi uzizamele inhlanganisela yama-banana namaqanda, ngaphandle kokunaka izindaba ezingaqinisekisiwe zabanye. Kuyiqiniso ukuthi abanye abantu bayalwa nokudla okuthile noma inhlanganisela yokudla, kodwa lokho kuqondene ngqo nomuntu, futhi akunakuthathwa njengokuyingozi, futhi akubulali nakancane abanye.
n ngenxa yokuba khona kwesakhi esibizwa nge-choline eqandeni. Ngokwengeziwe, kusiza ukuvuselela ubuchopho bukamama kahle.
Lezi izinzuzo ezimbalwa ezingenakuphikwa zokuba nobhanana namaqanda ndawonye, noma ngakunye ngakunye. Uma sikhuluma ngezindlela zokupheka ezithandwayo kufaka phakathi ubhanana namaqanda, ama-pancake alungiselelwe ubhanana ovuthiwe namaqanda angenye yezindlela zokupheka ezithandwa kakhulu. Ezinye izinketho ngama-waffles, ama-muffin nama-flapjacks. Lezi yizindlela ezinhle zokudla kwasekuseni noma ukudla okulula, futhi kuvame ukuhlanganiswa noju, isiraphu ye-maple, isiraphu yegolide, ibhotela, ushukela, ama-chip chocolate, amantongomane, i-oatmeal noma enye indlela ethuthukisa ukunambitheka noma ikhwalithi. Zonke lezi zokupheka ziyashesha futhi kulula ukuzilungiselela. Abanye abantu baze bakhethe ukulungiselela i-batter ethe xaxa futhi bayigcine isiqandisini isikhathi eside njengezinsuku ezingama-4-5. Akuvamisile ukuthinta ukunambitheka okuphelele kwama-pancake, futhi kwenza ukudla kwasekuseni okunempilo noma inketho yokudla okulula nakho.
Kube nezindaba ezingekho emthethweni ezenza imijikelezo ezinkundleni zokuxhumana esikhathini esithile emuva. Yathi- Umuntu wayenebhanana neqanda ndawonye, futhi umphumela wavele waba yingozi kuye, selokhu waquleka khona lapho washona! Lezi zindaba kamuva kwafakazelwa ukuthi zingamahemuhemu asatshalaliswa ngabantu abathile abafuna ukuthakazelisa, ngenxa yokuthumela umyalezo ongalungile omkhulu emphakathini!
Ngakho-ke, kunconywa kakhulu ukuthi uzizamele inhlanganisela yama-banana namaqanda, ngaphandle kokunaka izindaba ezingaqinisekisiwe zabanye. Kuyiqiniso ukuthi abanye abantu bayalwa nokudla okuthile noma inhlanganisela yokudla, kodwa lokho kuqondene ngqo nomuntu, futhi akunakuthathwa njengokuyingozi, futhi akubulali nakancane abanye.
