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Xa ukhulelwe, ucinga kabini ngaphambi kokutya nantoni na. Yonke le mizamo kukuzikhusela nokukhula kosana esibelekweni. Ngexesha lokukhulelwa kwakho kokuqala, uya kunika yonke into ingcinga yesibini kwaye wenze ukhuseleko ngakumbi. Abadala bakho baya kukukhokela kwinto ozakuyitya nento omele uyiphephe.
Ukutya okukhulelweyo kufuneka kubandakanye ukutya okusempilweni kunye nokutya okunesondlo ukuhlangabezana neemfuno zemihla ngemihla. Ukutya okunempilo okufana nesipinatshi, ibroccoli, iyogathi, ipepile ebomvu, iimveliso zesoya iilentile, iimbotyi, ioatmeal, amandongomane, amaqanda kunye neminqathe zizinto ekufuneka uzenzile xa ukhulelwe.
Kuthekani ngeziqhamo?
Uninzi lwabasetyhini luxhalabile malunga nokutya iziqhamo njengoko ipapa kunye nenanin zithathwa njengeziyingozi ngexesha lokukhulelwa. Iziqhamo zokuphepha ngexesha lokukhulelwa Ukuba ufuna ukwazi ukuba zeziphi iziqhamo onokuthi ube nazo ngexesha lokukhulelwa, nolu uluhlu. Jonga iziqhamo ekufuneka uzibandakanya ekutyeni okukhulelweyo ukuze ube sempilweni wena nosana!
Iziqhamo zokutya ngexesha lokukhulelwa
Iiavokhado
Sisinye seziqhamo esityebile kwi-folic acid. Abasetyhini badinga imithwalo ye-folic acid ngexesha lokukhulelwa, ke nazi iziqhamo.
Iimango
Iziqhamo zasehlotyeni azihlali zimnandi nje kodwa zisempilweni nazo. Inceda ukwetyisa kwaye iqulethe uVitamin A no-C abasempilweni kubafazi abakhulelweyo.
Iidiliya
Abasetyhini abaninzi bacinga ukuba akukhuselekanga ukutya iidiliya. Nangona kunjalo, iidiliya zityebile kwiVitamin A ezinzisa izinga lokucolwa komzimba. Iidiliya zine-folate, i-potassium, i-phosphorus, i-magnesium kunye ne-sodium efanelekileyo ngexesha lokukhulelwa.
Ikalika emnandi
Sisinye seziqhamo esinciphisa isicaphucaphu, ukugula kwasekuseni kunye neengxaki zempilo eziqhelekileyo ngexesha lokukhulelwa. Iziqhamo ze-citrus zilayishwe nge-antioxidants ezilungele umntwana.
Ilamuni
Ilamuni ihlala isetyenziswa ngabafazi ukunceda ukwetyisa, ukususa isicaphucaphu kunye nokugula kwasekuseni ngexesha lokukhulelwa. Ilamuni iyawucoca umzimba kwaye ikhuphe iityhefu.
Iibhanana
Ukuqunjelwa yingxaki eqhelekileyo yezempilo ngexesha lokukhulelwa. Ukuhamba ngokulula kwesitulo kunye nenkqubo ecocekileyo, yiba neebhanana.
Amaqunube
Amaqunube atyebile kwii-antioxidants kwaye athathelwa ingqalelo njengokutya okuphezulu. Ungasifaka esi siqhamo kukutya okukhulelweyo.
Iiorenji
Ziyathandeka kwaye zinencasa egqibeleleyo efunwa ngumfazi okhulelweyo. Ngapha koko, iziqhamo zesitrasi zilayishwe iivithamini kunye nezondlo.
Iiapile
Iphilile kwaye ilayishwe iivithamini ezisempilweni ezilungele umzimba.
I-Lychee
Esi siqhamo sasehlotyeni ngokuqinisekileyo sisiqhamo esikhuselekileyo ngexesha lokukhulelwa.
