Ukusesha kwakho Ishadi Lokudla Lokukhulelwa Eligunyazwe Isazi Liphela Lapha

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Isithombe: 123rf

Ukukhulelwa kuletha injabulo enkulu kwabashadile nabathandekayo babo. Noma kunjalo, lesi futhi isikhathi lapho ukunakekelwa okukhulu kuyadingeka kubo bobabili umama nosana olusazozalwa. Ngenkathi umhlaba ubhekene nokwesaba kwe-COVID-19, ukunakekela i- impilo yowesifazane okhulelwe futhi ukuphila kahle sekube bucayi nakakhulu.

Kubalulekile ngoba abesifazane abakhulelwe ukuqonda imizimba yabo futhi bathathe isiqondiso esifanele uma kuziwa ekudleni, ukuvivinya umzimba, nokuphumula. Ukugcina ukudla okunempilo akugcini nje ngokugcina izifo zikude kodwa kusiza nasekugcineni ukucindezeleka kwengqondo kude. Asikho esinye isikhathi ekuphileni ukudla okunomsoco okubaluleke njengangaphambili, ngesikhathi, nangemva kokukhulelwa. Kushiwo kufanele ukuthi - 'Uba yilokho okudlayo' nakwabesifazane abalindele noma abakhona ukuhlela ukuba nengane kufanele idla ukudla okunempilo nokusha . KUYA ukudla okunempilo yondla ukukhula okuphelele kwengane engakazalwa. Lokhu futhi kwandisa ukuzivikela komama okhulelwe, uDkt Sunita Dube, udokotela we-radiologist kanye nosomabhizinisi wezempilo.

Amathiphu Ochwepheshe Ngokudla Kokukhulelwa

Isithombe: 123rf

KUYA amasosha omzimba anempilo kwenza umama okhulelwe abe mancane amathuba okuba abe nezifo noma ukugula. Njengomama wezingane ezimbili kanye nodokotela iminyaka engu-17, lapho nami bonisana nabesifazane abakhulelwe , ngiye ngaphawula ukuthi phakathi nalesi sikhathi, umzimba wakho udinga izakhi ezengeziwe, amavithamini namaminerali. Ngesikhathi sokukhulelwa, kubalulekile ukudla njalo emahoreni amabili. Ngincoma lokhu kubo bonke abesifazane abakhulelwe engibonisana nabo ukuthi kufanele okungenani babe nezipuni ezimbili ze-ghee ehlanzekile nedlanzana lezithelo ezomile nsuku zonke, kweluleka uDkt Dube. Nawa amanye amathiphu okufanele uwakhumbule ngenkathi uhlela eyakho ishadi lokudla lokukhulelwa .

• Gcina ukudla kwakho kulula, futhi kufaka phakathi ukudla okulula. Omama abakhulelwe kumele baqaphele impilo futhi ukudla okungenampilo ukuze baphile kahle ngesikhathi sokukhulelwa.
• Kuyanconywa futhi ukuthi udle imifino eminingi emisha etholakala kalula emakethe yangakini ngesikhathi sokukhulelwa, ikakhulukazi ukhamba, ukhamba, imifino enamaqabunga , njll.
• I-khichdi eyenziwe ekhaya ene-turmeric, irayisi ye-curd iminye imibono eyisisekelo yesidlo sakusihlwa okulula ukuyigaya futhi enhle empilweni.
• Izinto zokudla ezifana ne-idli, i-dosa, i-uttapam zilungele ukudla kwasekuseni, nge i-coconut chutney kanye ne-ghee encane.
• Abesifazane abaningi bavame ukuqala izinsuku zabo ngetiye noma ikhofi, kodwa omama abakhulelwe kufanele bagweme ikhofi noma itiye esiswini esingenalutho ukuze vimbela ukugula kwasekuseni .
• Indlela engcono kakhulu yokuzigcina uhlanzekile ngaphandle kwamanzi ukuba namanzi kaLemon anosawoti omnyama noma ibhotela.

Isithombe: 123rf

• Ukugcina isimiso ngaphambi kokulala sokuphuza inkomishi yobisi nge-Nutmeg encane ( jaiphal ) kungenye into abesifazane abakhulelwe kufanele bafake esimisweni sabo njengoba iwumthombo obalulekile we-calcium, uvithamini D kanye namaprotheni abaluleke kakhulu ekukhuleni kwengane. Lokhu kuyasiza phumuza umzimba wakho futhi ikuvumela ukuthi ulale.
• Eziningana abesifazane abakhulelwe bakhala ngokuqothuka kwezinwele , ehlala kuze kube ngemva kokubeletha. Kubalulekile ukwengeza ukhukhunathi ekudleni kwakho kuzo zonke izinhlobo. Ukhukhunathi omile ngendlela ye laddoo noma halwa ezivame kakhulu eNdiya, lezi usizo igcwalisa izinwele zakho . Iphinde ivimbele izinwele ezimpunga ngaphambi kwesikhathi . Kuwusizo ngokufanayo ukufaka i-laddoo noma amanye amaswidi enziwe ngembewu kasesame ( ku ) ekudleni kwakho.

Ukudla Neziphuzo Okufanele Ugweme Ngesikhathi Sokukhulelwa

Isithombe: 123rf

Imikhuba yokudla engafanele kanye nokukhuluphala ngokweqile kungase kwandise ingozi yokuthola isifo sikashukela sokukhulelwa kanye nezinkinga zokukhulelwa noma zokuzalwa, kusho uDkt Akta Bajaj, Sr Consultant kanye nenhloko- Obstetrics and Gynecology, Ujala Cygnus Healthcare. Nazi izinto zokudla okufanele uzigweme.

High Mercury fish

Lokhu kuhlanganisa i-tuna, ushaka, i-swordfish kanye ne-mackerel. Omama abakhulelwe akufanele badle izinhlanzi eziphezulu ze-mercury ngaphezu kokuphindwe kabili ngenyanga.

Inyama Yesitho

Nakuba kuwumthombo ocebile we-Vitamin A, B12 , ithusi futhi insimbi , owesifazane okhulelwe kufanele akugweme ukuwadla ngobuningi ukuze agweme u-Vitamin A kanye nobuthi bethusi. Umuntu kufanele akukhawulele kanye ngesonto.

Ukudla Okugayiwe

Ukudla ukudla okugayiwe ngesikhathi sokukhulelwa kwandisa ingozi yokuthola isisindo esiningi , isifo sikashukela nezinye izinkinga. Lokhu kungase futhi kube nemithelela yesikhathi eside yezempilo enganeni futhi.

Amahlumela Aluhlaza

Ingangcoliswa amagciwane ngaphakathi kwembewu. Okhulelwe kufanele adle kuphela amahlumela aphekiwe .

Utshwala

Ukusetshenziswa kotshwala kungaba ukuphuphuma kwesisu , ukubeletha kanye ne-fetus alcohol syndrome.

Amaqanda Aluhlaza

Amaqanda aluhlaza angase angcoliswe i-salmonella, okungenzeka kuholela ekuguleni kanye nengozi eyengeziwe yokuzalwa ngaphambi kwesikhathi. Amaqanda afakwe i-pasteurized esikhundleni salokho angasetshenziswa.

Ukudla Neziphuzo Ongazidla Ngesikhathi Sokukhulelwa

Isithombe: 123rf

Kubalulekile ukuthi a owesifazane okhulelwe kufanele alondoloze ukudla okunempilo . Ngalesi sikhathi, umzimba wakho udinga izakhi ezengeziwe, amavithamini namaminerali. Ozoba umama udinga ama-calories engeziwe angu-350-500 usuku ngalunye phakathi ne-trimester yesibili neyesithathu. Uma a Ukudla akunazo izakhamzimba ezibalulekile , kungase kuthinte kabi ukukhula komntwana. Ngesikhathi sokukhulelwa, udinga ukudla amaprotheni engeziwe kanye ne-calcium ukuhlangabezana nezidingo zombungu okhulayo, kuchaza uDkt Bajaj. Nazi izinto ezimbalwa okufanele uzicabangele ukuzingeza ekudleni kwakho ngesikhathi sokukhulelwa.

Imifino

I-Legumes isekelwe esitshalweni esihle kakhulu imithombo fiber , amaprotheni, insimbi, i-folate (B9) ne-calcium - konke okudingwa umzimba wakho okwengeziwe ngesikhathi sokukhulelwa.

Ubhatata

Ubhatata unothe kakhulu ku-beta-carotene, isakhi sesitshalo esiguqulwa sibe uvithamini A emzimbeni wakho.

I-Vitamin A Ukudla Okucebile

I-Vitamin A ibalulekile ekukhuleni nasekuhlukaniseni amangqamuzana amaningi nezicubu. Kuyadingeka ekukhuleni kwengane enempilo. Imifino enamahlamvu ewolintshi, ephuzi, neluhlaza njengezaqathi, isipinashi, ubhatata , amabhilikosi, namawolintshi ayimithombo emihle kakhulu vitamin A kwabesifazane abakhulelwe .

Amaqanda

Amaqanda awukudla kwezempilo kokugcina, njengoba aqukethe ingcosana yawo wonke umsoco oyidingayo. Iqanda elikhulu liqukethe ama-calories angu-77, kanye namaprotheni namafutha aphezulu. Futhi ipakisha amavithamini namaminerali amaningi.

Imifino eluhlaza

Imifino efana ne-broccoli nemifino emnyama, eluhlaza, njengesipinashi, iqukethe eziningi imisoco edingwa ngabesifazane abakhulelwe . Zicebile ngezakhi eziningana ezibalulekile ekukhuleni kombungu.

Ishadi Lokudla KwamaNdiya kanye Nohlelo Lwesidlo Lokukhulelwa

Isithombe: 123rf

Ukuqinisekisa ukuthi okudlayo kuyawusiza umzimba wakho futhi kukusiza uhlale unentshisekelo, sakaza ukudla kwakho usuku lonke ngokulandela imibono ehlukene yokudla . Ungahlanganisa futhi uqondanise okulandelayo kuye ngokuthi ungadla kangakanani nokuthi awudli imifino noma awudli imifino.

Hamba Ngokudla Okunokulinganisela

Ukudla kowesifazane ngesikhathi sokukhulelwa kufanele kube nokulinganisela kahle, okucebile ngemisoco, ukugayeka kalula futhi kube mnandi - ngakho kufanele ajabule ngokwanele ukukudla njengoba isimo sakhe sengqondo sidlala indima ebalulekile ekukhuleni kwengane iyonke. Kanye nokucabangela izinguquko ekudleni ukuze kuhambisane nezidingo zokukhula kwengane yakho, umama ozoba ngumama kanye nabantu abaseduze naye kufanele bakukhokhele ukubaluleka kokukhula. ukuphathwa kwengcindezi , ukuvivinya umzimba, nenjabulo. A owesifazane okhulelwe kufanele adle ngezikhathi ezithile , vivinya umzimba osikiselwa udokotela futhi ube a umjikelezo wokulala okunempilo . Ukuze akhiphe zonke izakhamzimba ezidingwa ngumama, ukudla kwakhe kufanele kufake ukudla okulula ngaphambi kokudla kwasekuseni, ibhulakufesi, ukudla okulula kwaphakathi nokusa, ukudla kwasemini, ukudla okulula kwakusihlwa kanye nesidlo sakusihlwa. Ngaphandle kwalokho, kufanele alawule ukusetshenziswa kwetiye noma ikhofi, agweme ngokuphelele uphuzo oludakayo nanoma ikuphi ukusebenzisa kabi izidakamizwa futhi kufanele azigcine egcwele amanzi.

Lalela Umzimba Wakho

Uma izinombolo zokudla zikwenza uzizwe ukhungathekile, ungabi. Qiniseka wena idla ngobuningi obulinganiselwe futhi ugxile ekugcineni igebe elihloniphekile phakathi kokudla. Isibonelo, ukudla okulula kwakho kwangaphambi kwebhulakifesi kanye nebhulakufesi kungaba negebe lehora elilodwa phakathi kwakho, ngokufanayo nokudla okulula kwasekuseni kanye nesidlo sasemini. Gcina igebe lamahora amathathu noma amathathu nesigamu phakathi kwesidlo sakho sasekuseni nesasemini. Gcina igebe lamahora amabili nantathu phakathi kwesidlo sakho sasemini, ukudla okulula kwakusihlwa kanye nesidlo sakusihlwa. Uma kunoma yisiphi isikhathi, uzizwa uqunjelwe noma usinda, thatha uhambo olulula endlini noma uzungeza indlu, bese uthintana nodokotela wakho wezokudla noma udokotela wezifo zabesifazane.

Ungakweqi Ukudla

Futhi khumbula ukuthi kulungile ngezinye izikhathi ukuphuthelwa ukudla noma okubili, kodwa akufanele neze kukhuthazwe. Ukweqa ukudla kuphazamisa umjikelezo womzimba wakho futhi kungakwenza ube buthakathaka, ube nesiyezi noma ube nesicanucanu. Qhubeka ushintshana phakathi kwezinto zokudla, ukuze ungabi nesithukuthezi sokudla into efanayo, kodwa gwema ukudla okungenamsoco ngangokunokwenzeka. Uma ungalungile ngokudla ukudla okuthile noma isidlo, ungaziphoqeleli futhi ukushintshe ngokunye okunezilinganiso zomsoco ezifanayo. Kunoma yikuphi ukulamba phakathi kokudla, ungahlala udla izithelo ezomile, amantongomane, izithelo nokudla okulula okunempilo.

Imibono Yokudla Kwasekuseni Kwangaphambi Kwasekuseni Yokudla Kokukhulelwa

Isithombe: 123rf

• Ingilazi yobisi lwenkomo
Ubisi lwe-alimondi
• I-Milkshake
• Ijusi ye-apula
• Ijusi likatamatisi
• Izithelo ezomile

(Ishadi lokudla lihlonishwa: Max Healthcare)

Imibono Yasekuseni Yokudla Kokukhulelwa

Isithombe: 123rf

• Isitsha sezithelo
• I-Wheat Rava upma enemifino eminingi
• I-Poha enemifino eminingi
Iphalishi le-oats
• Isinkwa sikakolweni esigcwele ibhotela ne-omelette
• I-omelet yemifino
• I-Paranthas egcwele isipinashi, i-dal, amazambane, izaqathe, ubhontshisi, i-cottage shizi, ushizi nge-curd
• I-cutlet kabhontshisi ehlanganisiwe noma ama-patties
• Ezinye izithelo ezihambisana nesidlo sasekuseni njengamabhilikosi, izinsuku, amakhiwane amnandi, ubhanana, amawolintshi
• Ushizi othosiwe noma ushizi nesemishi yemifino
• Imifino khandvi
• I-rice sevai enemifino eminingi

(Ishadi lokudla lihlonishwa: Max Healthcare)

I-Mid Morning Snacks Imibono Yokudla Kokukhulelwa

Isithombe: 123rf

Isobho likatamatisi
• Isobho lesipinashi
• Isobho lesipinashi elikhilimu
• Isobho le-carroot ne-beetroot
• Isobho lenkukhu

(Ishadi lokudla lihlonishwa: Max Healthcare)

Imibono Yesidlo Sasemini Yokudla Kokukhulelwa

Isithombe: 123rf

• I-Roti ngokukhetha i-dal, imifino kanye nesitsha se-curd
• I-Parantha ne-dal kanye nesitsha se-curd
• I-carrot kanye ne-peas parantha nesitsha se-curd nebhotela
• I-Jeera noma i-pea irayisi ne-raita
• Ilayisi, i-dal nemifino enesaladi yemifino
Ilayisi likalamulanophizi kanye nesaladi yemifino
• Imifino khichdi
• Isaladi yenkukhu enemifino eminingi emisha noma isobho lemifino
• I-chicken curry nelayisi
Inkukhu eyosiwengesitsha se-curd
• Ilayisi, i-dal, i-mint raita nesithelo
• I-Kofta curry nelayisi
• I-Cottage cheese parantha nebhotela nesaladi yemifino
• Irayisi ye-curd
• I-Parantha enesaladi likabhontshisi ahlumile

(Ishadi lokudla lihlonishwa: Max Healthcare)

Evening Snacks Ideas For Pregnancy Diet

Isithombe: 123rf

• Ushizi nommbila
• Idli yemifino
• Isipinashi notamatisi idli
• I-Sevaiya enemifino eminingi
• Isanqante noma lauki halwa
• Izithelo ze-smoothie ezinezithelo ezintsha ezifana nobhanana noma ama-strawberry

Isithombe: 123rf

• Ingxube ye-peanut ethosiwe nemifino
• Ukholifulawa kanye ne-peas samosa
• Isinkwa cutlet
• Inkukhu cutlet
• I-sandwich yenkukhu
Isobho lenkukhu
• Isitsha samadethi omisiwe noma izithelo ezomile
• Inkomishi yetiye eliluhlaza
• Iphalishi yobisi nama-oats, i-sevaior daliya
• Imifino idaliya
• Imifino ehlanganisiwe ye-uttapam

(Ishadi lokudla lihlonishwa: Max Healthcare)

Imibono Yesidlo Sakusihlwa Sokudla Kokukhulelwa

Isithombe: 123rf

• Ilayisi eline-dal, imifino yesipinashi, nesaladi eluhlaza
• I-Roti enesitsha se-dal, imifino yokuzikhethela kanye nengilazi ye ubisi lwebhotela
• I-dal khichdi exutshwe ne-curry yemifino kanye nesitsha se-curd
• I-pulao yemifino noma irayisi yenkukhu enesitsha seyogathi
• I-parantha engenalutho nengilazi yebhotela

(Ishadi lokudla lihlonishwa: Max Healthcare)

Imibuzo Evame Ukubuzwa Mayelana Nokudla Kokukhulelwa

Q: Yini abesifazane okufanele bayidle ngesikhathi sokukhulelwa?

KUYA: Ngesikhathi sokukhulelwa, kunconywa ukuthi abesifazane badle konke, kodwa okuvame ukunganakwa ukuthi konke kufanele kudliwe ngokulinganisela. Imihlahlandlela yokudla kahle a ukukhulelwa okunempilo zilula futhi kulula ukuzilandela. Umuntu wesifazane udla nini, kuphi, futhi kangakanani kuyaguquguquka, futhi kufanele kulawulwe isidingo somzimba, kuchaza uDkt Dube.

Q: Mangaki ama-calories adingekayo omama ngosuku?

KUYA: Kubalulekile ukuthi owesifazane okhulelwe agcine a ukudla okunempilo . Ngalesi sikhathi, umzimba wakho udinga izakhi ezengeziwe, amavithamini namaminerali. Ozoba umama udinga ama-calories engeziwe angu-350–500 usuku ngalunye phakathi nekota yesibili neyesithathu, kusho uDkt Bajaj.

Isithombe: 123rf

Q: Yini Engifanele Ngidle Futhi Ngiphuze Uma Ngiphethwe Ukugula Kwasekuseni?

KUYA: Ukugula kwasekuseni kuyisigaba esijwayelekile ngesikhathi sokukhulelwa, okwenzeka ngenxa yokusabela komzimba ku-chorionic gonadotropin (HCG) yomuntu. Ochwepheshe beluleka abesifazane abanenkinga yokugula ekuseni kakhulu ukuthi balandele ukudla ngendlela enembile; kunjalo, kufanele bagweme ukudla okuyi-cha enkulu ngalesi sikhathi. Kodwa bangakwazi ukulalela imizimba yabo futhi balandele ukudla abakuthandayo futhi bacabangele a ukudla okunempilo kwezakhamzimba ukusiza i i-fetus ikhula . Ukwengeza, ukugwema ukudla okunamafutha, okuthosiwe, okudala phakathi nalezi zinsuku kungasiza futhi ekugcineni izinkinga zokugula kwasekuseni zibe sezingeni eliphansi elingakhululekile.

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni