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Ngokuqala kwekota yesibini yesibini, uya kuziva ukhululekile kwaye ukude neengxaki zokudinwa kunye nokugula kwasekuseni. Ngexesha lekota yesibini yokukhulelwa, umbungu uya kuqala ukukhula kwaye ukhule ngokukhawuleza. Izitho zangasese zomntwana ziya kwenziwa kunye neenzwane, iinzwane, amehlo, amazinyo, iinwele kunye namathambo. Ukuhamba kosana kukwaqala ngeli xesha leenyanga ezintathu.
Ukukhetha ukutya ngexesha lesibini lokukhulelwa kudlala indima ebalulekileyo ekugcineni impilo kamama kunye neyomntwana ongekazalwa. Njengokuba uninzi lwamalungu esibeleko lusenziwa ngeli xesha, umama unokuziva elambile kwaye kufuneka izondlo ezongezelelekileyo ukuqinisekisa ukukhula okunempilo kosana ngaphandle kwengxaki.
Iimfuno zesondlo kwiTimester yesibini
Iingcali zonyango zibonisa ukuba kwikota yesibini yesibini, abantu basetyhini kufuneka bonyuse ukutyiwa kwe-iron, i-vitamin D, i-magnesium, i-folate, i-calcium kunye ne-omega-3 fatty acids ekudleni kwabo. Intsimbi inceda ukubonelela ngeoksijini kwimveku engekazalwa, ikhalsiyam iqinisekisa ukusebenza ngokugudileyo kwemithambo-luvo, izihlunu kunye nenkqubo yokujikeleza kwegazi, ifolate ithintela umngcipheko wokusebenza ngaphambi kwexesha, ivithamin D ibalulekile kuphuhliso lwamathambo namazinyo kwimveku engekazalwa, inkxaso ye-omega-3 fatty acids impilo yengqondo, intliziyo kunye nenkqubo ye-nervous system ngelixa i-magnesium ithintela iingxaki ezinje ngesithintelo sokukhula kwangaphakathi. Ukutya ikhalori yonke imihla kufuneka kunyuswe nge-300-500 yeekhalori ekufuneka zibandakanye zonke izakhamzimba ezichazwe apha ngasentla. Zama ukungasigcwalisi isisu sakho ngalo lonke ixesha njengoko kunokubangela iingxaki ezithile ngenxa yokutyeba kakhulu.
Ukutya okusempilweni ngexesha lekota yesibini
Nalu uluhlu lokutya okusempilweni okucetyiswe ngcono kwikota yesibini yesibini. Yenza inqaku kwaye kufuneka ubandakanye kwisicwangciso sakho sokutya.
1. Ukutya kwaselwandle
Ukutya kwaselwandle ngumthombo otyebileyo wentsimbi onceda kwimveliso yehemoglobin eyongezelelweyo ngexesha lokukhulelwa. Ukungabikho kwentsimbi emzimbeni kwikota yesibini yesibini kunokunyusa umngcipheko we-anemia [1] , ukudandatheka emva kokubeleka nokuzalwa ngaphambi kwexesha. Inani elinconywayo lesinyithi elifunekayo ngeli xesha ngama-27 mg [Mbini] . Okunye ukutya okutyebileyo ngentsimbi yinyama ecekeceke, amandongomane, iinkozo ezinqatyisiweyo kunye nemidumba.
2. Iimbotyi ezimhlophe
Iimbotyi ezimhlophe zityebile kwi-calcium ebalulekileyo kwiindlela ezininzi ezinjengehomoni kunye nokusebenza kwe-enzyme, ukuyilwa kwamazinyo namathambo kunye nokusebenza ngokugudileyo kwezihlunu kunye nenkqubo yokujikeleza komntwana kwimveku [3] . I-100 g yeembotyi ezimhlophe ezibilisiweyo ziqulathe i-calcium engama-69 mg. Ukungabikho kwe-calcium ngexesha lekota yesibini yesibini kunokubangela ukuzalwa kwangaphambi kokuzalwa. Inani elicetyiswayo le-calcium yabasetyhini abakhulelweyo li-1000 mg [4] . Eminye imithombo yecalcium lubisi, iyogathi, amaqanda, i-kale kunye ne-tofu.
3. I-ertyisi ezinamehlo amnyama
Iipeyisi ezinamehlo amnyama ngumthombo olungileyo we-folate okanye i-folic acid encedisa ekwakheni izinto zemvelo, ukuvelisa iiseli ezibomvu zegazi kunye nokuqinisa ukhuseleko. Ukusilela kwe-folate emzimbeni womfazi ngexesha lekota yesibini inokubangela i-megaloblastic anemia kunye ne-neural tube defects. Ukusetyenziswa kwe-400-800 mg yonke imihla kuyacetyiswa kwikota yesibini. Eminye imithombo yefolate sisibindi senkomo, iasparagus, isipinatshi, ihlumelo laseBrussels kunye neminye imifuno eluhlaza. [5]
4. Irayisi emdaka
Irayisi emdaka ipakishwe ngemagniziyam kunye nezinye izakha mzimba ezifana ne-selenium, ivithamin B6, imanganizi kunye ne-phosphorus. I-100 g yerayisi emdaka iqulethe i-43 mg ye-magnesium. Esi sondlo sinceda amazinyo kunye nethambo ukukhula komntwana kwaye ikwathintela umngcipheko wokukhubazeka kwengqondo. Ukunqongophala kwemagniziyam ngexesha le-trimester yesibini kunokubangela uxinzelelo lwegazi, ukusebenza ngaphambi kwexesha kunye nokuphuma kwesisu. Abafazi abakhulelweyo (abaneminyaka eyi-19-30 ubudala) kufuneka badle malunga ne-350 mg yemagnesium / imini. Okunye ukutya okunotye ngemagniziyam ziibhanana, amandongomane neyogathi. [6]
5. Iintlanzi ezinamafutha
Iintlanzi ezinamafutha afana nesalmon kunye ne-tuna zityebile ku-vithamini D. Ukusetyenziswa kwe-vitamin D ngexesha lekota yesibini kuphucula iinkqubo ezininzi zomzimba ezinjenge-calcium yokufakwa emzimbeni kunye nokukhula kwamathambo omntwana. Ikwanceda ekomelezeni ukhuseleko, ukuququzelela ukukhula kweeseli kunye netyell metabolism. Ukungabikho kwivithamini D kubangela umngcipheko wesifo seswekile, ukuzalwa okuphantsi kunye nokuzalwa kwangaphambi kokuzalwa. Inani elinconywayo levithamini D ngexesha lekota yesibini yi-200-400 IU / d. Ilanga ngowona mthombo uphambili wevithamini D ngelixa ukutya okufana nesonka samasi kunye neeqanda zamaqanda kutyebile ngokwemvelo kule vithamini. [7]
6. Iiflekisi okanye imbewu ye-chia
I-Omega-3 fatty acids kufuneka ibe yinxalenye ebalulekileyo yokutya ngexesha lekota yesibini. Yindawo ebalulekileyo yokwakha ubuchopho kunye ne-retina kwaye inceda ukuthintela uxinzelelo lwangaphambi kokubeleka. Imithombo yendalo ye-omega-3 fatty acids yintlanzi enamafutha njenge-tuna kunye ne-sardines ngelixa i-flaxseeds kunye nembewu ye-chia yimithombo esekwe kwizityalo eziqukethe i-alpha-linolenic acid (ALA), olunye uhlobo lwe-omega-3 fatty acid. Ukungabikho kwayo kunokubangela ukusilela kokubonakalayo kunye nokuziphatha. Inani elinconywayo le-omega-3 fatty yi-650 mg. [8]
7. Iziqhamo ezomileyo
Iziqhamo ezomileyo kukutya okunesondlo kakhulu ngexesha lokukhulelwa. Ibandakanya iiamangile, amakhiwane, icashew, imihla kunye nezinye ezininzi ezityebile ngentsimbi, ikhalsiyam kunye neprotein kwaye zenze isidlo esikhulu nanini na emini. Ukusetyenziswa kweziqhamo ezomileyo kubonelela ngazo zonke izondlo ezisempilweni kwikota yesibini. Eyona nto intle ngeziqhamo ezomileyo kukuba zinokongezwa nakuphi na ukutya okufana neyogathi ukuphucula incasa kunye nexabiso lesondlo. [9]
Ukutya okumele ukukuphephe ngexesha lekota yesibini
- Inyama eluhlaza okanye engaphekwanga, intlanzi okanye amaqanda
- Ishizi eluhlaza okwesibhakabhaka
- Ubisi olungasetyenziswanga okanye iimveliso zobisi
- Ukutya okutyebileyo kweMercury njengookrebe
- Ukutya okuqhubekekayo okanye ukutya okulungele ukwenziwa njengeetshiphusi zetapile
- Ukutya okunezipayisi njengesosi eshushu
- Ikofu ngaphezulu kweekomityi ezi-2
- Izinto zokuthambisa ezingezizo njengecola
