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Ukukhulisa ukukhulelwa Ngaphambi kokubeletha Ukukhulelwa oi-Amritha K Ngu U-Amritha K. ngoFebhuwari 24, 2021 Abanye bakholelwa ukuthi ukudla ukudla okungeyona imifino ngesikhathi sokukhulelwa akulungile kumama olindele kanye nombungu. Odokotela nochwepheshe bezempilo bayasiphika lesi simangalo futhi bangeze ukuthi ukusetshenziswa kokudla okungeyona imifino akulimazi neze ngesikhathi sokukhulelwa [1] .
Ukudla Okungeyona Imifino Ngesikhathi Sokukhulelwa: Ingabe Kuphephile?
Isizathu sokukhathazeka ngokudla okungeyona imifino ngesikhathi sokukhulelwa ukuthi iningi lokudla okungeyona imifino kune-potassium ne-cholesterol eningi, okwenza uzuze isisindo esiningi [okubili] . Amafutha avela esitsheni esingeyona imifino, nawo, awakulungele ukuthi owesifazane okhulelwe adle nsuku zonke [3] .
Lapho ukhulelwa, asikho isidingo esithile sokunciphisa ukusetshenziswa kwakho kokudla okungeyona i-veg. Odokotela bangezela ukuthi umuntu kufanele aqhubeke nokudla kwezinkukhu, izinhlanzi, iqanda, njll ngaphandle uma unenkinga yokungezwani komzimba nalokhu kudla [4] . Ukudla njalo ingxenye ethile yokudla okungeyona imifino nsuku zonke kungaba nomthelela ekukhuleni okunempilo kombungu ngokunikela ngama-acid abalulekile emzimbeni kamama [5] .
Ukuzitika ngokweqile ngalokhu kudla okungeyona imifino ngesikhathi sokukhulelwa akulungele umbungu okhulayo njengoba umama okhulelwe engaba nezinkinga zempilo, ikakhulukazi ezihlobene nokugaya ukudla njengohudo, ukuqunjelwa, ukuqunjelwa njll.
Ngezansi kukhona okunye kokudla okungeyona imifino okungcono ongakudla ngesikhathi sokukhulelwa. Kungasiza uma ubhala ukuthi lokhu kudla okubalwe ngezansi kufanele kudliwe okungenani lapho ukhulelwe.
Ukudla Okungeyona Imifino Ukudla Ngesikhathi Sokukhulelwa
Izinhlobo zokudla okungezona okwemifino okukleliswe ngezansi kuqoqwa ezifundweni nasemibonweni yabesifazane abakhulelwe. Akuwona wonke umuntu wesifazane okhulelwe ozoba nesifiso esifanayo, futhi yini engaba yinjabulo kuwe ungenza enye i-puke. Ngakho-ke, siphakamisa ukuthi omama abalindele bathathe isikhathi, bathole ukuthi yikuphi ukudla okungeyona i-veg abakukhethayo, bese ubheka ukuthi kungenzeka yini ukudla okungathandeki noma ukunambitheka kokunambitha.
1. Inkukhu : Ngesikhathi sokukhulelwa, inkukhu ingenye yokudla okuphephe kakhulu okungeyona imifino ongakudla. Kodwa-ke, qiniseka ukuthi awuthandi ukudla okubabayo kwenkukhu okubabayo kakhulu ngoba kungaholela esiswini esibuhlungu [6] . Izitsha zokupheka ezinkukhu ezibabayo ezinjenge-malai inkukhu kuyindlela ephephile kwabesifazane abakhulelwe.
2.Wundlu : IWundlu ukudla okuthambile okungeyona imifino ongakudla ngesikhathi sokukhulelwa [7] . Inothile ngamaphrotheni namavithamini futhi. Ucwaningo luveza ukuthi abesifazane abakhulelwe kufanele babe nenyama yemvu uma kuqhathaniswa nenye inyama ngesikhathi sokukhulelwa [8] .
3. Inkomo : Inyama ebomvu kufanele idliwe ngobuningi obuncane kakhulu njengoba inamazinga amaningi e-cholesterol angenza ukuthi ukhuluphale ngokweqile ngesikhathi ukhulelwe. Abesifazane abakhulelwe bangazama izitsha zenkomo ezifana nokosa okungekho okubabayo futhi okuphekwe kahle [9] .
4. I-Tuna Ama-sandwich we-tuna angenye yezifiso abesifazane abaningi abakhulelwe ababhekana nazo ngesikhathi sokukhulelwa. Ama-sandwich we-Tuna kufanele adliwe okungenani. Ingumthombo ophakeme wama-omega-6 fatty acids, okufanele ancishiswe ngesikhathi sokukhulelwa [10] .
5. Amaqanda agxoba / abilisiwe : Umhlophe weqanda ugcwele i-calcium futhi uzosiza ukukhula kwezimpungushe [ishumi nanye] . Okumhlophe kweqanda kufanele kudliwe ngumama okhulelwe ngesidlo sasekuseni sempilo yengane nomama.
6. Isobho elingadli imifino Ngokuya kocwaningo, amasobho angukudla okungadli imifino okungcono kakhulu ongakudla ngesikhathi sokukhulelwa [12] . Amasobho ahlala engeza okunempilo ekudleni kokukhulelwa. Ziyinqolobane yama-antioxidants futhi kulula ukuyigaya.
Izindlela zokupheka ezingezona ezemifino zokukhulelwa
1. I-Steamed Lemon Fish
Izithako
- Izinhlanzi eziyisithupha zezinhlanzi ozikhethele zona
- & frac14 isipuni paprika
- Isipuni esisodwa se-garlic unama
- Cindezela i-powder eyodwa ka-garlic / ama-clove amabili egalikhi
- Izipuni ezimbili zikalamula
- Amafutha amabili wezipuni amafutha omnqumo
- Amahlamvu weCoriander, njengoba kudingeka
- Usawoti, njengoba kudingeka
Izikhombisi-ndlela
- Geza izibopho zezinhlanzi bese ugeza ngosawoti, unamathisele i-garlic, i-paprika nejusi kalamula imizuzu engama-20.
- Thela amanzi ku-steamer noma kumpheki wokucindezela (ngaphandle kwesisindo).
- Beka izinhlayiya zezinhlanzi esitsheni esishisayo.
- Ukupheka umusi imizuzu engaba yisithupha kuya kweziyisishiyagalombili kuze kube yilapho inhlanzi iba buthakathaka.
- Susa kudishi eliphekwayo bese uhlobisa ngamaqabunga e-coriander.
Ukudla Okungeyona Imifino Okufanele Kugwenywe Ngesikhathi Sokukhulelwa
Ukuphela kokufanele ukukhumbule ukuthi kufanele udle ukudla okungeyona imifino ngamanani alawulwayo ukugwema ubungozi bokuzuza okungenampilo, amazinga aphezulu e-cholesterol nobungozi bezifo zenhliziyo nemithambo yegazi [13] .
Kodwa-ke, uma ungakugwema ukusebenzisa izinhlobo ezilandelayo zokudla okungewona okwemifino ngesikhathi sokukhulelwa kwakho:
- Ukulethwa kwenyama noma inyama ephekiwe nephekiwe esikiwe bese iphakwa ibanda noma ishisa ngenxa yobungozi bokutheleleka nge-listeria.
- Amaqanda aluhlaza athambekele ekuphatheni ama-bacterium e-salmonella.
- Izinhlanzi ezinamazinga aphezulu e-mercury, njenge-tuna, i-sea bass, i-mackerel njll.
- I-Raw shellfish (i-sushi) ijwayele ukutheleleka okuhlobene nolwelwe.
Encwadini Yokugcina ...
Ukudla okungeyona imifino, uma kuphekwe kahle futhi kunempilo, kuhle kwabesifazane abakhulelwe. Qiniseka ukuthi uyabukela ukuthi udlani nokuthi udla okungakanani.
