Ukudla Okuphezulu Okungu-10 Okufanele Kudliwe Ngesikhathi Sokukhulelwa Komntwana Okhaliphile

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Ubuhlakani ngokuqinisekile bungenye yamakhono aphambili esiwadingayo njengabantu. Futhi kuyikhono elizonquma ikhwalithi yethu yokuphila engaba khona, kusukela ekuxhumaneni nasekuxhumaneni kuya ekusindeni. Futhi wonke umzali ufuna izingane zakhe zihlakaniphe, ngokomzwelo nangokunye. Lapho befuna lokho, abashiyi lutho ukuze benzele izingane zabo yonke imithombo engaba namandla okwakha ubuchopho babo - izincwadi, amaphazili, amathoyizi nalokho okukuyo. Kodwa ingabe ngempela ukuhlakanipha kuyinto engahlakulelwa?

Ngempela, ingxenye yayo ingahlakulwa noma ithuthukiswe ngokuqeqesha ubuchopho njalo kanye nokudla ukudla okunempilo okunothile ngezakhamzimba ezibalulekile ekusebenzeni kahle kobuchopho. Kodwa-ke iningi lokuhlakanipha komuntu kuvame ukubangelwa izakhi zofuzo kanye nefa lakhe lokuzalwa. Kodwa-ke, bewazi ukuthi ukuhlakanipha kwengane yakho kuthintwa ukudla okudlayo ngesikhathi sakho sokukhulelwa? Ingqondo yengane yakho iqala ukukhula ku-trimester yokuqala uqobo futhi kubalulekile ukuthi uqale ukudla okunempilo kusukela ekuqaleni kokukhulelwa kwakho.

Ufuna ukwazi ukuthi yikuphi okunye ukudla okungasiza ekuthuthukiseni ukukhula kwengqondo yomntanakho futhi kukusize ukuletha ingane ehlakaniphile? Senze uhlu lokudla okwehlukene okuyishumi okufanele ukusebenzisele lokho!

1. Isipinashi Nemifino Eminye Eluhlaza

Owokuqala ohlwini yisipinashi kanye neminye imifino eluhlaza. Asizwanga yini sonke ngezinzuzo zesipinashi ngempilo yethu yonke? Yebo, ngesikhathi sokukhulelwa, imifino eluhlaza kanye namaqabunga, ikakhulukazi isipinashi, ingakunika izinzuzo eziningi. Okokuqala, ake sibheke inani lokudla okunempilo kwesipinashi. Iqukethe i-vitamin folic acid noma i-folate, ne-iron, okubalulekile ekukhuleni kwengane. Amagremu ayi-100 esipinashi aqukethe ama-micrograms ayi-194 we-folate nensimbi engu-2.71 mg. Ngaphandle kwalokho, iqukethe ama-2.86 amagremu wamaprotheni, ama-2.2 amagremu wefayibha yokudla, amanye amavithamini (A, B6, B12, C, D, E, K), amaminerali (calcium, magnesium, phosphorus, potassium, sodium, zinc), njll. ^[1]

Kepha kungani ingane yakho idinga i-folic acid ne-iron? I-folic acid iyadingeka ekuphindaphindeni kwe-DNA, i-vitamin metabolism, kanye nokwakhiwa okufanele kwethubhu le-neural, kanye nezinye izinzuzo eziningi kumama nasenganeni. Yileli tube le-neural eliqhubeka likhulele ebuchosheni futhi ukuze lenze njalo, lidinga ubuhlakani. Ukushoda kwe-folate noma i-folic acid ngesikhathi sokukhulelwa kufakazelwe ngokwesayensi ukuthi kuxhunyaniswe nezinkinga zokuzalwa enganeni. ^[okubili] I-iron iyadingeka ekukhuleni kwezicubu zombungu, ukukhula kwamaseli abomvu egazi, ukuhambisa umoya-mpilo ebuchosheni bengane kanye nenqwaba yeminye imisebenzi ebalulekile. ^[3]

Ukuba izakhamzimba ezibaluleke kangako, udokotela wakho uzokunikeza izithasiselo zakho zensimbi nezomzimba. Kodwa-ke, ukudla imifino eluhlaza njengama-spinach kuzosiza ukukhulisa i-iron yakho nokudla okunefolate ngokwemvelo. Kodwa-ke, ngaphambi kokufaka noma ukupheka amaqabunga, qiniseka ukuthi ugeza imifino yakho kahle futhi ulahle noma yimaphi amakhemikhali ayingozi akhona kuwo.

2. Izithelo

Izithelo ezintsha ziqukethe amavithamini namaminerali abalulekile ngobuningi futhi yini enye, zimnandi futhi zingakusiza ngezifiso nezinyo elimnandi elikhahlela ngesikhathi sokukhulelwa! Ezinye izithelo ezinempilo zifaka amawolintshi, ama-blueberries, amapomegranati, upopo, umango, ugwava, ubhanana, amagilebhisi nama-apula. Kepha phakathi kwakho konke lokhu, ama-blueberries athathwa njengehamba phambili. Lokhu kungenxa yokuthi bacebile ngama-antioxidants. ^[4]

Kepha, kungani udinga ama-antioxidants? Umzimba wethu udinga ukushaya ibhalansi phakathi kwenani lama-antioxidants nama-radicals amahhala ngaphakathi kwalo. Ukwanda kwama-radicals wamahhala kuthinta kabi umzimba nemisebenzi yawo, kubangele ukucindezeleka kwe-oxidative. Ngakho-ke, omunye wemisebenzi eminingi yama-antioxidants ukulwa nama-radicals wamahhala.

Ngaphezu kwalokho, ama-radicals amaningi ngokweqile ahlotshaniswa nokulimala kobuchopho nokukhubazeka kokukhula kobuchopho ezinganeni ezisanda kuzalwa nemibungu. ^{[5] [6]} Ukudla ama-blueberries kuzokusiza uthole inqwaba yama-antioxidants. Uma ama-blueberries engatholakali, ungazama noma yiziphi izithelo ezishiwo ngenhla noma amajikijolo amaningi. Kodwa-ke, ungasheshi ukuthola umthamo wakho wama-antioxidants. Faka izingxenye ezincane.

3. Amaqanda Noshizi

Amaqanda awacebile kuphela kumaprotheni, kodwa futhi agcwele amavithamini namaminerali abalulekile, ikakhulukazi uvithamini D. Futhi aqukethe i-amino acid ebizwa nge-choline. ^{[7] [8]} Ushizi ungomunye umthombo kavithamini D onambitha futhi onempilo. Manje, zombili i-vitamin D, kanye ne-choline, sekufakazelwe ngokwesayensi ukuthi zixhumene nokukhula kobuchopho esigabeni se-fetal futhi ukuntuleka kokukodwa kungaphazamisa impilo yobuchopho bengane, kubangele ukukhubazeka kanye / noma ukusebenza okungafanele kamuva impilo. ^{[9] [10]}

Ungathola futhi isabelo sakho esikahle sevithamini D kusuka ezithelweni noma elangeni, yize ukugcwala kakhulu elangeni bekungeke kube umqondo omuhle ngenkathi ukhulelwe.

4. Inhlanzi Nezilwandle

Kufanele ngabe uzwile nge-iodine nendima yayo ekugcineni ukusebenza kwengqondo okunempilo. Kufanele futhi ukuthi uzwe nge-omega 3 fatty acids ishiwo nje ngomuntu othile. Kepha bewazi ukuthi zombili zibaluleke kakhulu ekukhuleni kwe-quotient yengane yakho engokomzwelo nobuhlakani? Nokho, izinhlanzi, nakuba kungezona zonke, ziqukethe izakhi ezimbili ezikulo. Ucwaningo luka-2013 lwathola ukuthi ukwesekwa okufanele kwe-iodine ngesikhathi sokukhulelwa, empeleni, kungaqeda umsebenzi wokukhubazeka kwengqondo ngezinga elikhulu. ^{[ishumi nanye]} Olunye ucwaningo lwango-2010 lwathola indima ebalulekile yama-omega 3 fatty acids ekukhuleni kobuchopho besisu. ^[12]

Izinhlanzi ezinamafutha ezinjenge-salmon ne-tuna ziqukethe zombili izakhamzimba futhi zingadliwa ngokulinganisela. Kodwa-ke, ngenkathi udla izinhlanzi, ngaso sonke isikhathi kungcono ukubuza udokotela wakho kuqala, ngoba ezinye izinhlanzi zingaqukatha imercury nokuqukethwe okuthile okuyingozi. Funa iseluleko sikadokotela wakho ngaphambi kokudla inhlanzi ngesikhathi ukhulelwe.

5. Iyogathi

Kodwa-ke omunye umkhiqizo wobisi onothe ngamaprotheni yiYoghurt. Amaphrotheni ayadingeka ngobuningi esibelethweni ukuze kuthuthukiswe amangqamuzana ezinzwa kanye nezitho zomzimba wonke. Ngakho-ke, ungadla amaprotheni amaningi ngendlela othanda ngayo ngaphandle kokuya phezulu.

Yize kunezinto eziningi zokudla ezinothe ngama-protein, i-yoghurt inenzuzo eyengeziwe yokuthi i-probiotic, okusho ukuthi ivusa ukukhula kwama-bacteria amahle adingwa ngumzimba [13]. Ngakho-ke uma ulangazelela ukuletha ingane ehlakaniphile futhi ehlakaniphile, ungathanda ukuqala ukusebenzisa i-yogurt enempilo, ikakhulukazi iyogathi yamaGrikhi, nsuku zonke.

6. Ama-alimondi

Ama-alimondi ngokwesiko abaziwa njengokudla kobuchopho. Bathengiswa kakhulu ngokuya ngaleyo khwalithi yabo futhi konke ngesizathu esihle. Ukuba nempilo, okumnandi nokunenzuzo, ayikho indlela eyodwa oyidingayo yokuyidla. Ubuwazi ukuthi amagremu ayi-100 e-alimondi aqukethe ama-kilocalories angama-579, amagremu angama-21 wamaprotheni, ama-gramu ayi-12.5 wefayibha yokudla, ama-micrograms angama-44 we-folate kanye no-3.71 mg wensimbi kanye namanye amavithamini namaminerali amaningi abalulekile ^[14] Ungaba nama-alimondi aluhlaza nsuku zonke njengoba kuzokusiza ukuletha ingane ehlakaniphile nebukhali!

7. Ama-walnuts

Izithelo ezomisiwe namantongomane, kuyo yonke le minyaka, bekukhona cishe kulo lonke uhlu oluphathelene ne-omega 3 fatty acids. Futhi ama-walnuts awahlukile kuwo. Njengama-alimondi, ama-walnuts nawo angumthombo ocebile wamaprotheni, ama-carbohydrate, i-fiber yokudla, amandla, amavithamini, amaminerali kanye ne-omega-3 fatty acids adingekayo ekukhuleni kobuchopho obuzinzile nobusheshayo. ^{[ishumi nanhlanu]} Ngaphezu kwalokho, aqukethe ama-milligram angu-0 we-cholesterol futhi kufakazelwe ngokwesayensi ukuthuthukisa iphrofayili ye-lipid yegazi. ^[16] Ngakho bobabili umama nengane bayasizakala ngalesi simanga.

8. Imbewu Yamathanga

Kufanele ukuthi uyazibuza ukuthi kungani sikhuluma ngezimbewu zamathanga hhayi ithanga lilonke. Empeleni, kufaka phakathi imbewu yamathanga ekudleni kwakho kokukhulelwa kungaba yindlela ephumelelayo yokwengeza izakhi zomzimba eziningi nakowakho umzimba wengane yakho. Banomthethosisekelo ocishe ufane wamaprotheni, i-fiber, amavithamini namaminerali njengakwisimo sama-alimondi kanye nama-walnuts, futhi aqukethe nama-antioxidants alawula ukusebenza okukhululekile kwamahhala. ^[17]

9. Ubhontshisi Nentumba

Uma ungumuntu ongumdumba futhi ukhetha ukudla imidumba eminingi ngesikhathi ukhulelwe, qiniseka ukuthi ufaka ubhontshisi kanye nodali njengoba kuqukethe wonke amavithamini namaminerali amaningi okushiwo kule ndatshana. Uma kuqhathaniswa nodali, ubhontshisi nakanjani unomphetho. Kodwa-ke, ungakhetha eyodwa yazo bese uyifaka kuningi ekudleni kwakho ukuze ubelethe ingane ekhaliphile. ^{[18] [19]}

10. Ubisi

Izinzuzo zokuphuza ubisi azikwazi ukugcizelelwa ngokwanele. Kungakho, nangemva kokuzalwa, phakathi neminyaka ebalulekile yokukhula, abazali bahlinzeka ubisi lwezingane zabo. Yize amaphesenti angama-89 obisi ngokuyisisekelo kumanzi alo, amaphesenti ayi-11 asele agcwele izakhamzimba. Iqukethe ama-3.37 amagremu wamaprotheni, i-calcium engu-125 mg, kanye no-150 amagremu we-potassium kanye nezinye izakhi zomzimba eziqinisekile ukukhulisa ingane ekhulayo kanye nezidingo zayo zobuchopho obukhulayo. ^{[amashumi amabili]} Ukuphuza ubisi ngesikhathi sokukhulelwa kuzokwandisa kakhulu amathuba akho wokuletha ingane eyi-whiz-kid!

Ngakho-ke, lezi bekuyizinto zokudla eziyishumi ezizosiza ukuthuthukisa ukukhula kwengqondo yomntwana wakho ongakazalwa esibelethweni. Kepha ukudla lokhu kudla kukodwa ngeke kusize. Lokhu kuzosebenza kuphela uma ugcina indlela yokuphila enempilo ngokwakho. Yidla ukudla okunempilo bese uphuza uketshezi oluningi olunempilo. Vivinya umzimba nokuzivocavoca ukuze uhlale uphilile. Ukuvivinya umzimba akugcini ngokusiza ekulethweni kwengane, kepha kuyasiza futhi nasekuthuthukiseni ubuchopho bengane.

Kufakazelwe ngokwesayensi ngocwaningo lwango-2012 ukuthi ukuvivinya umzimba komama kuthuthukisa ukusebenza kwengqondo kwengqondo yenzalo . ^{[amashumi amabili nanye]} Gwema izinto ezingenampilo njengotshwala, ukudla okungenamsoco, njll. Futhi ungakhuluma noma ufunde izindaba kuqhubu lomntwana lapho uqhubekela phambili ekukhulelweni kwakho. Futhi, noma yini eyenzekayo, ungabi nengcindezi encane yokukhulelwa okujabulisayo nokunenzuzo!

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