Izibonelelo ezili-17 zokutya ivatala ngexa lokukhulelwa

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ukukhulelwa sisigaba esibalulekileyo ebomini bomfazi. Ngelixa zininzi iinguqu emzimbeni nasemphefumlweni ajongene nazo umntu okhulelweyo, enye into ebalulekileyo ngokulinganayo kukugxilwa kokutya okutyiwa ngumfazi okhulelweyo. Kuya kufuneka sonke sive abantu, ngakumbi isizukulwana esidala kwiintsapho zethu, singqina ngokubaluleka kokutya okufanelekileyo ngexesha lokukhulelwa. Ukutya okungenampilo ngeli xesha kunokuchaphazela kakubi umama kunye nosana olusesiswini sakhe.

Ukutya okufanelekileyo ngexesha lokukhulelwa kufuneka kubandakanye neziqhamo. Ngelixa ukubaluleka kweziqhamo kungagxininiswa kakhulu, akukho nto kufuneka isetyenziswe ngaphandle kokufuna ingcebiso kugqirha oqeqeshiweyo. Eyona jaji ilungileyo kule meko iya kuba ngumama, kwaye ngenxa yezizathu ezicacileyo.

Ngelixa abantu abamngqongileyo benokuthi bamtyise ukuba batye oku okanye bakuphephe oko, umfazi okhulelweyo akufuneki anikezele kusapho okanye kwingcinezelo yoluntu kwaye alandele izikhokelo zikagqirha wakhe.

Kumfazi okhulelweyo, ivatala ibalasele phakathi kweziqhamo ezininzi ezikhoyo onokukhetha kuzo. Ityebile kumxholo wamanzi, kunye neevithamini ezininzi-ezinjengevithamini C, ivithamin A kunye novithamini B - ivatala nayo ine-magnesium kunye ne-potassium. Ngobalo lwamanzi ngaphezulu kwe-90% ^[1] Umxholo wevatala, ukusebenzisa ivatala kuyacetyiswa ukunciphisa umzimba, ukunciphisa ukuqunjelwa kunye nokuhambisa amanzi emzimbeni.

Ephezulu kwifayibha, ivatala sisidlo esifanelekileyo sokutya kumfazi okhulelweyo, njengoko ikhupha ngokufanelekileyo indlala kumfazi okhulelweyo kwaye igcina imvakalelo yakhe igcwele ixesha elide. Izibonelelo zezempilo zevatala kulomfazi ukhulelweyo zezi zilandelayo.

1. Ukulawula ukugula kwasekuseni

Ukungonwabi okuqhelekileyo okujamelene nako uninzi lwabasetyhini abakhulelweyo, ukugula kwasekuseni kunokuba yinto engathandekiyo kowasetyhini ochaphazelekayo. Ivatala, nokuba ityiwe iphelele okanye njengejusi, ethathwe ekuseni ngaxesha lithile emva kokuvuka, inika isiqalo esihlaziyayo nesihlaziyayo kumhla. Zombini izondlo kunye namandla, ivatala inika isiqalo esihle kumhla womfazi okhulelweyo.

2.Ukunciphisa Isitshisa kunye neAcidity

Ukutya ukutya okuphakathi kwevatala kunefuthe lokuthambisa kumbhobho wokutya kunye nasesiswini. Ngepropati yayo yokupholisa, ivatala inika uncedo olukhawulezileyo kukutsha komqala emqaleni obangelwa yiasidi kunye neasidi reflux.

3. Ugcina uMzimba u-Hydrated

Ngaphezulu kwama-90% omxholo wamanzi, ukutya ivatala kugcina umzimba wakho unamanzi. Ngokukodwa kwiinyanga zasehlotyeni, umfazi okhulelweyo unokutya ngokukhuselekileyo kwimilinganiselo yevatala emini. Ukuphelelwa ngamanzi emzimbeni ekukhulelweni kunokubangela iingxaki ezahlukeneyo, ezinje ngokuqala kokuchasana kwangoko okukhokelela ekuzaleni ngaphambi kwexesha.

4. Kunciphisa ukudumba

Ngoxinzelelo oluqhutywa ngumntwana okhulayo esibelekweni, ukuhamba kwegazi ukuya emilenzeni kuthintelwa kakhulu ngexesha lokukhulelwa. Ukuthintelwa kokuhamba kwegazi kwesiqhelo ukuya emilenzeni kukhokelela ekudumbeni kweenyawo kunye nasezandleni. Ukudumba okanye ukudumba yingxaki eqhelekileyo ngexesha lokukhulelwa. Ivatala inciphisa ngokufanelekileyo ukuvaleka kwezihlunu kunye nemithambo, ngaloo ndlela kuthintela i-edema ubukhulu becala.

5. Kuthintela ukubola kwesikhumba

Umbala wolusu yinto eqhelekileyo ngexesha lokukhulelwa, kwaye unokubangelwa kukunyuka kwamahomoni okukhulelwa. Ngenxa yomxholo wamanzi aphezulu, iivatala inceda ekucoleni ukutya kwaye iqinisekisa ukuhanjiswa kokuhamba kwamathumbu. Ekugqibeleni oku kunciphisa ukubala kwesikhumba.

6.Yandisa Ukhuseleko

Ivatala, umthombo otyebileyo weevithamini kunye neeminerals, ubonakalisile ukonyusa amajoni omzimba. Ngelixa ukugula kungaze kumnandi, ukugula ngexesha lokukhulelwa kunokuba yinto engaphazamisiyo kumama ozayo.

7. Nciphisa umngcipheko we-Pre-eclampsia ^[Mbini]

Ukongeza ekulawuleni isicaphucaphu kunye nokugula kwasekuseni, i-lycopene inciphisa kakhulu umngcipheko we-pre-eclampsia. Ebonakaliswa ngoxinzelelo oluphezulu lwegazi kunesiqhelo, ukugcinwa kwamanzi kunye neproteinuria okanye amanqanaba aphakamileyo eprotheyini kwizintso ezibonisa ukonakala kwezintso, i-pre-eclampsia inokukhokelela ekusebenzeni ngaphambi kwexesha ukongeza kwezinye iingxaki zempilo. I-Lycopene ikwayi-immune booster.

8. Uthintela ukuqhina

Ingxaki eqhelekileyo enxulunyaniswa nokukhulelwa, ukuqhina kungacaphukisa kwaye kungamonwabisi umama ozayo. Ngokukhula kwesisu, ukuhamba rhoqo ukuya kwigumbi lokuphumla kunye nokuchitha ixesha elide kunesiqhelo kungadinisa umama okhulelweyo.

Njengoko amayeza okuqhinwa engacetyiswa kwabasetyhini abakhulelweyo, enye indlela esempilweni iya kuba kukufuna iindlela zendalo zokunciphisa ukuqhina. Ngelixa umxholo wefayibha kwivatala unceda ekwakheni izitulo, umxholo wamanzi aphezulu unceda ekuvaleni okufanayo.

9. Kunciphisa iNkampu zezihlunu

Ukutshintsha kwehomoni, kunye nokufumana ubunzima ekukhulelweni, kunokukhokelela kwintlungu emathanjeni kunye nokuxinana kwezihlunu. Zityebile kwizimbiwa ezifana ne-magnesium kunye ne-potassium, ivatala inceda ekuthinteleni iicampu zemisipha ngexesha lokukhulelwa.

10. Ukuphatha Ubushushu uRash

Kunye nomzimba ngokwendalo ovelisa ubushushu ngakumbi ngexesha lokukhulelwa, amayeza anokuphakamisa ubushushu bomzimba ngokunjalo. Olu bushushu bomzimba ludibeneyo lukhokelela kurhwaphilizo ekukhulelweni, kuhamba nokurhawuzelela kunye nokucaphuka ngokubanzi. Ivatala inepropathi yokupholisa neyokuhambisa amanzi enokujonga ngokufanelekileyo ukugqabhuka komzimba. Ukusetyenziswa kwevatala kukwajonga ukoma kolusu.

11. Uthintela usulelo lweTrektara

Usulelo lwe-Urinary tract, ngakumbi kwiinyanga zokuqala zokukhulelwa, zizinto eziqhelekileyo ezichaphazela uninzi lwabasetyhini abakhulelweyo. Ngelixa amayeza engacetyiswa, ukusetyenziswa kwevatala yindlela yendalo yokuthintela kunye nokunyanga usulelo lomchamo.

Umxholo wamanzi aphakamileyo, odityaniswe ne-antibacterial propensity ekhupha iintsholongwane kumchamo, yenza ivatala sisixhobo esihle sokujonga usulelo lomchamo ngendlela yendalo.

13. Isusa ityhefu kuMzimba

Ngomxholo wamanzi aphezulu, ivatala isusa ityhefu emzimbeni xa isetyenziswa kumthamo olinganiselweyo. Ukupheliswa kwetyhefu emzimbeni kuthintela ukudinwa kwaye kugcina umzimba unamandla.

14. Uncedo kuLwakhiwo lwamaThumbu esibelekweni

Equkethe i-potassium kunye ne-calcium, ivatala inceda ekuphuhliseni amathambo omntwana.

15. Ukukhuthaza uMbono osempilweni

Nge-beta-carotene, ivatala ikwalungile emehlweni omama ozayo.

16. Iineempawu zeAntixidant

Izifundo ziveze ijusi yevatala ene-anti-oxidative ^[3] Ipropathi ethi ngokungasebenzi ithomalalise ii-radicals simahla emzimbeni, ngaloo ndlela kuncitshiswe ukonakala kweseli.

17. Kunciphisa ukudumba

Nangona ingaqhutywa ngokukodwa kwabasetyhini abakhulelweyo, iimvavanyo zaselebhu ziqinisekisile iipropathi ezichasene nokuvuvukala kwevatala ^[4] .

Ngelixa ukutya okunesondlo kubalulekile kuthi sonke, kukho ukwanda kobudlelwane phakathi kokutya kunye nokukhulelwa. Iziqhamo ziyinxalenye ebalulekileyo yokutya komfazi okhulelweyo. Igcwele iivithamini kunye neeminerals, kunye nefayibha ephezulu kunye nomxholo wamanzi, iivatala zikulungele ukusetyenziswa xa ukhulelwe.

Ukutya kukamama ngelixa ekhulelwe kuye kwacingelwa ukuba kunempembelelo kwimveku kunye nakumntwana emva kokuzalwa. Izifundo ziveze ukuba ukuchitha iintlanzi kunye nama-apile ^[5] inokuthintela ukukhula kwezifo ezichasayo ezinje ngesifuba somntwana kamva emntwaneni ozelwe ngumama onjalo.

Ngelixa ivatala inezibonelelo ezininzi zempilo kumfazi okhulelweyo, kufuneka isetyenziswe ngokumodareyitha. Njengoko kungekho kukhulelwa kubini kuyafana, ukutya okuluncedo kumfazi othile kunokuba kungafanelekanga komnye umfazi okhulelweyo. Ugqirha oqeqeshiweyo kufuneka aboniswe ukuze akhokele elona xesha lifanelekileyo kunye nenani elamkelekileyo levatala eliza kutyiwa ngumfazi okhulelweyo.

1. [1]UPopkin, B. M., D'Anci, K. E., kunye noRosenberg, I. H. (2010). Amanzi, i-hydration kunye nempilo. Ukuphononongwa kwesondlo, i-68 (8), 439-58.
2. [Mbini]Naz, A., Butt, M. S., Sultan, M. T., Qayyum, M. M., kunye noNiaz, R. S. (2014). I-watermelon lycopene kunye namabango ezempilo ahlangeneyo. Ijenali ye-EXCLI, 13, 650-660.
3. [3]Mohammad, M. K., Mohamed, M. I., Zakaria, A. M., Abdul Razak, H. R., kunye noSaad, W. M. (2014). Ivatala (Citrullus lanatus (Thunb.) Matsum kunye neNakai) ijusi imodareyitha umonakalo we-oxidative obangelwa yidosi ephantsi yeX-reyi kwiimpuku. Uphando lwe-BioMed lwamanye amazwe, ngo-2014, 512834.
4. [4]Hong, M.Y., Hartig, N., Kaufman, K., Hooshmand, S., Figueroa, A., kunye noKern, M. (2015). Ukusetyenziswa kwevatala kuphucula ukudumba kunye namandla e-antioxidant kwiigundane ezondla ukutya kwe-atherogenic. Uphando ngezondlo, i-35 (3), 251-258.
5. [5]UWillers, S. M., Devereux, G., Craig, L. C., McNeill, G., Wijga, A.H, Abou El-Magd, W., Turner, S. W., Helms, P. J.,… Seaton, A. (2007). Ukusetyenziswa kokutya koomama ngexesha lokukhulelwa kunye nesifuba, iimpawu zokuphefumla kunye neempawu ze-atopic kubantwana abaneminyaka emi-5 ubudala. Isithsaba, 62 (9), 773-779.

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