Ukudla nemenyu yomama onesi ngenyanga yokuqala

Wonke umuntu wesifazane, ngemuva kokuvela kwengane emndenini, ubuza imibuzo. Phakathi kwazo kukhona umbuzo othi "yini engadliwa ngumama ongumhlengikazi ngemuva kokubeletha?" Ngokusho kweningi, ukudla okuqinile kuyadingeka. Eqinisweni, ayikho imikhiqizo, ukusetshenziswa kwayo ngumama kuholela emiphumeleni emibi enganeni.

Kunamaqembu okudla adala izinkinga. Lokhu kuvame ukubangelwa yisimo sikamama nengane ngakubo.

Uma umama elalela izimpawu zomzimba futhi efuna ukudla okuthile, kungani ungazami? Into esemqoka ukungawenzi ngokweqile futhi ubheke ukusabela kwengane. Uma ukusabela kohlelo lokugaya ukudla noma isikhumba sengane kunganele, kunconywa ukuthi ucabange ukuthi yimuphi umkhiqizo obangele lokho bese uyenqaba.

Ngokuzayo, ukusabela kwengane kuzoshintsha, futhi ukudla okubangele ukusabela okungalungile ngekota yokuqala yokondla kungahle kungasithinti isimo.

Ukudla kukamama onesi

Esigabeni sokuqala sempilo, umzimba wengane udinga amaminerali kanye namavithamini atholakala ekudleni.

Lokhu akusho ukuthi ukudla kukamama oncelisayo kunzima kakhulu. Uma ungumama omusha noma uhlela nje ukukhulelwa, okubalulekile kuzokusiza.

Ukudla okujwayelekile kuzodingeka kuguqulwe, futhi kunconywa ukuthi esikhundleni se-analogue ewusizo esikhundleni sanoma yimuphi umkhiqizo onqatshelwe ngesikhathi sokudla. Amakholori okudla nosayizi wezabelo abalulekile.

• Isinyathelo sokuqala ukweqa ukudla okuthosiwe, ukhetha ukudla okubhakiwe, okubilisiwe noma okushisayo. Imikhiqizo ngemuva kokucubungula okunjalo igcina izinto eziwusizo. Awudlanga amazambane umfaniswano wawo isikhathi eside? Isikhathi sokukhumbula lokhu kudla okulula ukulungiselela futhi okunempilo.
• Yidla ukudla okuncane kaningi kunokujwayelekile nokudla okulula. Umfutho wokukhiqizwa kobisi uncike kokudla komzimba. Ungakhohlwa ukuthi ukudla okuningi kakhulu akulimazi i-lactation kuphela, kepha futhi kuhlangana emzimbeni ngendlela yamafutha. Lapho ukhetha ukudla, holwa okuqukethwe kwekhalori nezinzuzo. Hambisa ukunambitheka nemibono yabeluleki ngemuva.
• Lapho ubhala ukudla, gwema ukudla okuqukethe izithasiselo zamakhemikhali kanye nezinto zokuvikela ukubulala. Ngeke kulimaze ukuyeka izithelo nemifino exotic. Ngemuva kokubeletha, umzimba wesifazane ubuthakathaka, futhi ukwenziwa kokudla okungajwayelekile kunikeza ukukhiqizwa okwengeziwe kwamahomoni. Ukusabela komzimba womama nengane ekudleni okunjalo nakho akwaziwa. Angikweluleki ukuthatha izingozi.
• Lapho wenza uhlobo lokudla, khumbula ukuthi ukudla kufanele kuhlukahluka. Yidla izinhlanzi nenyama engenamafutha enamaprotheni amaningi. Faka i-pasta, okusanhlamvu, okusanhlamvu kanye nesinkwa esiphelele ekudleni kwakho. Ukudla okunjalo kwandisa ukusebenza kwamathumbu, okubalulekile kumama nasenganeni.
• Izithelo nemifino emisha, ebilisiwe, ebhakiwe, kufaka phakathi i-gooseberries, i-zucchini, i-plums, ithanga, ama-apula, kufanele kufakwe ekudleni. Zizosiza amathumbu ukuthi alwe nobuthi, asheshise ukuqedwa kwamagesi emzimbeni. Ukudla okunjalo kuzogcwalisa ubisi lukamama ngamavithamini abalulekile.
• Ungakhohlwa ngemikhiqizo yobisi ebilisiwe, ubisi olubilisiwe olubilisiwe, i-kefir, i-cottage shizi noshizi. Leli qembu liwumthombo we-calcium, esheshisa ukululama kukamama ngemuva kokubeletha futhi izuzise ingane. Sebenzisa lonke ubisi ngokucophelela njengoba kungadala ukungezwani komzimba noma igesi enganeni yakho. Uma ungakwazi ukwenza ngaphandle kwawo, thela amanzi abilayo.
• Ijusi, itiye, amanzi, i-compote yimikhiqizo engamanzi esiza ukwandisa inani lobisi. Bayigcwalisa ngamavithamini futhi basize ukuqeda ubuthi nosawoti emzimbeni.
• Yidla amaswidi ngokucophelela. Ushukela awusizi ngalutho, ngenxa yawo umama uzokhuluphala, futhi ingane izokwaliwa yizifo ezithile. Uma ufuna okuthile okumnandi kakhulu, ziphathe ngezithelo ezenziwe ekhaya. Ziyimiqemane, zivikelekile emzimbeni futhi zikulungele ukudla okulula.

Iseluleko ngevidiyo esivela kuDkt Komarovsky

Ngiyethemba awunayo eminye imibuzo maqondana nokwakheka kokudla ngesikhathi sokuncelisa. Ngokuzayo, uzobuyela ekudleni kwakho kwangaphambilini futhi uzokwazi ukutotosa umzimba wakho ngezinto ezimnandi nokuhle. Yiba nokubekezela okuncane.

Imenyu yomama ongumhlengikazi ngenyanga yokuqala

Ukwakheka kwemenyu yomama onesi ngenyanga yokuqala kufanele kufaka ukudla okuqinisekisa ukondla okujwayelekile kwengane.

Kunemibono eminingi ngokudla okufanele komama abahlengikazi. Abanye bakholelwa ukuthi ungadla yonke into, kanti abanye bakweluleka ukuthi unciphise indlela odla ngayo. Awukho omunye wemibono oqondile ngokuphelele. Ukuze umzimba wengane uthole izinto eziwusizo, umsoco kamama ongumhlengikazi kumele ucabange futhi uhluke.

1. Ukudla kwamaphrotheni... Qiniseka ukuthi udla inyama. Sikhuluma ngenyama yenkukhu emhlophe ebilisiwe nenyama yenkomo engenamafutha nengulube.
2. Inhlanzi ebilisiwe... Ngincoma ukuthi kudliwe inhlanzi kanye ngesonto, ngincamela ukhokho, ipiki, noma i-hake.
3. Izithelo nemifino... Yidla ithanga, izaqathe, ama-beet, amapheya nama-apula aluhlaza nsuku zonke. Zinefayibha ephezulu, ifayibha yokudla, amavithamini namaminerali.
4. Amaswidi... Nciphisa ushukela, futhi ungadli amakhekhe. Zonakalise ngezikhathi ezithile nge-marmalade noma i-marshmallows.
5. Iziphuzo... Phuza amanzi amaminerali namanje ngenkathi uncelisa. Ama-sodas aneshukela awalungile esithombeni sakho. Ungaphuzi amanzi ompompi agcwele ukungcola okuyingozi.
6. Iziphuzo zemvelo... Azikho izinto zokuvikela noma i-glucose. Odokotela bayeluleka ngokuphuza ijusi le-apula, bedlula ujusi ovela kumagilebhisi noma utamatisi. Uncamela amajusi enziwe ekhaya.
7. Ubisi... Imikhiqizo yobisi, kufaka phakathi iyogathi eyenziwe ekhaya, ine-calcium eningi. Ngakho-ke, ngenyanga yokuqala, qiniseka ukuwadla, ngaphandle kobisi lonke. Ubisi lwenkomo luyisifo esinamandla somzimba. Uma ufuna ubisi, yidla ushizi wekotishi noma ushizi ongenashukela.

Imenyu yosuku

Qala usuku lwakho ngengilazi ye-kefir kanye nenani elincane lamabhisikidi amabhisikidi. Amazambane acubuziwe nge-turkey ebilisiwe alungele isidlo sasemini. Okwemini, ngicabanga ukuthi ama-pancake e-steam cottage cheese ayisisombululo esihle kakhulu, futhi isobho elinama-meatballs kanye nelayisi elinemifino kuzodla isidlo sasemini. Ukuze uthole isidlo sakusihlwa, lungisa inkukhu ebilisiwe kanye nesanqante nesaladi le-apula.

Kunezinketho eziningi zemenyu yansuku zonke yomama ongumhlengikazi. Zenzele ngokwakho usebenzisa imikhiqizo esohlwini.

Ngifingqa, ngiphawula ukuthi kukhona ukudla okunganconyelwa ukuthi kudliwe ngesikhathi sokuncelisa. Lawa amaqebelengwane amnandi, izithelo zasezindaweni ezishisayo, ubisi, ama-apula abomvu, ushukela notshwala, ukudla okubhemayo okuthosiwe, izinongo ezishisayo.

Yini engadliwa ngumama oncelisayo

Ukuqhubeka nokuxoxwa ngesihloko esijabulisa omama abaningi, sizokhuluma ngokwehlukana ngokuthi kungenzeka yini ukuthi umama oncelisayo adle ukudla okuthile. Ngizocubungula imikhiqizo eyinhloko maqondana nenombolo enkulu yemibuzo evela. Ngizosuselwa ezincomweni zodokotela.

• Imbewu ye-sunflower... Omama abahlengikazi bayelulekwa ukuthi badle imbewu engenawo usawoti, ngoba iqukethe izinto eziningi eziwusizo, kepha ngamanani afanele. Ngaphandle kwalokho, umama nengane bangaqunjelwa. Ukusetshenziswa ngokweqile kwezinhlamvu kukhulisa okuqukethwe okunamafutha obisi, okubangela i-colic enganeni.
• Ikhabe... Akuvinjelwe uma kukhulile.
• Itiye... Odokotela batusa lesi siphuzo komama abahlengikazi njengoba kuvusa ukukhiqizwa kobisi. Into esemqoka ukuba buthakathaka. Isixazululo esihle kunazo zonke itiye eliluhlaza noma elikhethekile.
• Ubhanana... Ngesikhathi sokuncelisa, ukudla ubhanana kuvunyelwe uma ingane ingenakho ukusabela okungalungile. Lokhu kufaka phakathi ukuqubuka, ukungalali kahle, kanye nezitulo ezishintshiwe. Ubhanana uyisidambisi, ungumthombo wamavithamini, futhi uqeda izinhlungu ebhodleleni elilodwa. Izinto ezimbili ngosuku izinga elilungile.
• Iklabishi... Ngokwezincomo zodokotela, akukufanele ukudla iklabishi ngenyanga yokuqala ngemuva kokubeletha, ngoba kwandisa ukwakheka kwegesi. Yethule ekudleni uqala kusukela enyangeni yesihlanu.
• I-Persimmon... Ngesikhathi sekota yokuqala, akukhuthazwa ukuthi uyidle, ngoba idala ukuqunjelwa. Kunconywa ukwethula ekudleni ngasikhathi sinye nokwethulwa kokudla okuhambisanayo. Sebenzisa kuphela izithelo ezithambile futhi ezivuthiwe.
• Ama-apula... Lapho ukuncelisa, umama welulekwa ukuba adle ama-apula, ngoba acebile ngamavithamini, i-iron ne-iodine. Ama-apula aluhlaza avunyelwe ukudliwa nekhasi, nama-apula abomvu ngemuva kokuhlanzwa kokuqala, ngoba kukhona okweqile emzimbeni.
• Isithombo sebhitrudi... Ukudla kukamama oncelisayo kuyakwamukela ukusetshenziswa kwemifino ebilisiwe, njengoba icebile nge-calcium ne-iodine. Kepha ungakhohlwa ukulandela isilinganiso.
• Ukhukhamba... Imifino emisha ayinconywa odokotela bezingane ukuthi omama bayidle ngesikhathi sokuncelisa, ngoba kwandisa ukwakheka kwegesi futhi kubangele ukuqumba. Okufanayo kusebenza kumakhukhamba amancane anosawoti kanye nama-pickled. Kungcono ukukhohlwa kulezi zibiliboco okwesikhashana.
• I-Compote... Isiphuzo sezithelo esenziwe ekhaya ngumthombo oketshezi omama okwandisa ukukhiqizwa kobisi. Ungangeza ushukela omncane, i-vanilla noma isinamoni kuwo. Into esemqoka ukuthi ingane iphendula ngokujwayelekile.
• Ithanga... Imifino kufanele ifakwe ekudleni komama ongumhlengikazi, njengoba iqukethe amavithamini angavamile "T" no "K", i-calcium eningi. Kunconywa ukuthi kudliwe isitshulu, kubhakwe noma kubilisiwe.
• Ushizi... Ushizi uqukethe izinto eziningi ezilusizo zokulandela umkhondo. Lapho i-lactation, okuyithuthukisayo, qiniseka ukuyidla. Okuhlukile kukhona ushizi nosawoti onezithasiselo nesikhunta.
• Amagilebhisi... Odokotela bezingane abeluleki ukuthi badle amagilebhisi, ngoba kwandisa ukukhiqizwa kwegesi. Kuvunyelwe ukukufaka ekudleni ngenyanga yesine ngemali encane. Bheka ukuphendula kwengane yakho njalo, njengoba amagilebhisi, njengama-avocado, eshintsha ukwakheka kwegazi likanina, futhi lezi zinguquko zidluliselwa enganeni kanye nobisi.
• Utamatisi... Imifino ayivunyelwe ngesikhathi se-lactation. Iqukethe i-pigment ebomvu, okuyi-allergen enamandla, futhi utamatisi omusha ubangela i-colic enganeni.
• Iwayini... Kungcono ukungasebenzisi lesi siphuzo kumama oncelisayo. Kunotshwala obuncane kuwo, kepha bukhona. Utshwala bungena ngokushesha egazini, luzodluliselwa enganeni ngejubane lombani futhi lube nomthelela omubi empilweni yalo.
• Ushokoledi... Kungcono ukukhohlwa ngalesi sibiliboco isikhashana. Kuholela ekungezelweni komzimba ezinganeni. Iqukethe i-caffeine alkaloid, eyenza ingane yakho ikhathazeke futhi ikhathazeke.
• IHalva... Umkhiqizo ungokwemvelo futhi awuvunyelwe ngesikhathi sokuncelisa. Ngisho amanani amancane kwesinye isikhathi abangela ukuqunjelwa enganeni futhi andise okuqukethwe okunamafutha obisi lwebele. Yidla i-halva, ubheke ukuphendula kwengane.
• Usawoti... Ngincoma ukuyeka ukudla okunosawoti ngesikhathi sokuncelisa. Usawoti ugcina umswakama emzimbeni futhi unengcindezi ekusebenzeni kwezinso zomama nengane. Kungcono ukuhlehlisa ukudla nge-salmon enosawoti.
• Limnandi... Amaswidi aqukethe ama-carbohydrate amaningi. Lezi zinto zifaka umthwalo emsebenzini wezinhlelo nezitho zomntwana, ngakho-ke akufanele udle amaswidi. Njengendlela yokugcina, ziphathe ngezithelo ezomisiwe.

Sibheke uhlu lokudla okuvamile sathola ukuthi yikuphi umama ongumhlengikazi avunyelwe ukukufaka ekudleni kwakhe. Ungakhohlwa ukuthi umzimba ngamunye uwukudla ngakunye nokudla okuthile okungabangeli ukusabela enganeni eyodwa, kubangela ukungakhululeki kwenye ingane.

Ungayigcina kanjani idayari yokudla

Sengiphetha, ngizokwengeza ukuthi bekungeke kulimaze umama oncelisayo ukugcina idayari. Kuzokusiza ukulinganisela ekudleni kwakho futhi ubheke indlela odla ngayo kusuka kolunye uhlangothi. Lapho ingane iqala ukungezwani komzimba, ungafunda amarekhodi nganoma yisiphi isikhathi bese uthola imbangela yayo.

Uma noma yikuphi ukudla kubangela ukungezwani komzimba, angikukwelusi ukuthi ukuyeke ngokuphelele. Susa ukudla izinyanga ezimbalwa bese uyazama futhi. Kunezikhathi lapho izingane zidlula khona ukungezwani komzimba.

IColic yinkinga izingane ezibhekana nayo ezinyangeni zokuqala zokuphila. Ngalesi sikhathi, yenza indlela odla ngayo ngokucophelela. Ukuqopha kudayari ukuphendula kwengane kumkhiqizo othile, uzokwenza impilo yakho ibe lula. Uma kukhona ukusabela komuntu ngamunye ekudleni okuthile, kungenzeka ukuthi lokhu kudla kuthinte ingane ngendlela efanayo.

Isikhathi sokuncelisa ibele yithuba lokuhlaziya umsoco futhi uthathe izinyathelo zokuthuthukisa indlela odla ngayo. Le ndlela izoletha izinzuzo eziningi kuzo zombili ingane nomama, okuthi, lapho belumule umntwana ebeleni, bazobuyela esimeni ngokushesha.

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