Ukukhulelwa lixesha elimnandi njengoko ulindele ukufika komntwana wakho omncinci. Kwaye ngelixa ufuna ukwenza konke okusemandleni akho kunye nosana lwakho olukhulayo, yonke into inokusongamela ngezinto onokuthi uzenze kunye nezingamelwe kukulandela! Nangona kunjalo, kukho into enye onokuyenzela impilo yakho kunye neyomntwana wakho ngaphandle kokucinga kakhulu-ukutya iziqhamo. Ngaphandle kwe-ado eninzi, funda ukuze ukwazi ngakumbi malunga iziqhamo ukutya ngexesha lokukhulelwa !
Umfanekiso: 123RF Nye. Kutheni kufuneka abafazi bakhethe iziqhamo ukuba batye ngexesha lokukhulelwa?
Mbini. Zeziphi ezona ziqhamo zilungileyo zokutyiwa ngexesha lokukhulelwa?
3. Khangela Olu Luhlu lweZiqhamo eziGqwesileyo zabasetyhini abakhulelweyo!
Isine. Ii-FAQs
Kutheni kufuneka abafazi bakhethe iziqhamo ukuba batye ngexesha lokukhulelwa?
Xa ukhulelwe, abafazi kufuneka batye ukutya okufanelekileyo ukuze iintsana zabo zikwazi ukufumana izondlo ezifunekayo ukuze zihambe ngeenguqu ezifunekayo zomzimba kwi-utero. Uhlolisiso lubonisa ukuba iintsana ezingafumani sondlo siselula zisesichengeni sokuhlaselwa zizifo kamva ebomini.Ukutya iziqhamo ngexesha lokukhulelwa ineenzuzo ezininzi kumama nakumntwana. Ukuqala, iziqhamo zinezondlo-mzimba, zigcwele iivithamini, iiminerali kunye nefayibha. Ukutya ukutya okubandakanya umxube weziqhamo kukunika wena kunye nosana lwakho uninzi lwe izondlo ezibalulekileyo .
Umfanekiso: 123RF Kwelinye icala, iziqhamo ziswiti ngokwendalo kwaye zisebenza kakuhle ukwanelisa iminqweno . Ukutya iziqhamo kukugcina ugcwele ixesha elide kukunceda uphephe ukulayisha Ukutya okuyijanki kunye neekhalori ezingenanto.
Ingcebiso: Iziqhamo kukutya okuxineneyo kwezondlo kwaye ngenxa yoko, ukhetho olungcono kuneekhalori ezingenanto ozifumana ekutyeni okungenamsoco.
Zeziphi ezona ziqhamo zilungileyo zokutyiwa ngexesha lokukhulelwa?
Umfanekiso: 123RF Khangela Olu Luhlu lweZiqhamo eziGqwesileyo zabasetyhini abakhulelweyo!
1. Igwava
I-Guava iqulethe iintlobo ngeentlobo zezondlo kwaye ngoko yenye ye iziqhamo ezingcono ukutya ngexesha lokukhulelwa . Kukhuselekile ukutya ngexesha lonke lokukhulelwa, ukunceda ukukhulula izihlunu kunye uncedo lokwetyisa . I-Guava ityebile kwifayibha, ethi ityebe ekutyeni kwaye ikugcine uziva uhluthi, inceda ukuhambisa izibilini kuthintela ukuqhinwa kunye ne-haemorrhoids. Kuphephe ukuzingxala ngokutya igwava kwaye uhlale usitya ezivuthiweyo ngexesha lokukhulelwa.2. Ibhanana
Esinye isiqhamo esiphezulu kwi-fiber yokutya yibhanana! Ngaphandle koku, iibhanana zipakishwe ngamafutha ayimfuneko njenge-omega-3 kunye ne-omega-6. Omega-3 fatty acids ukunciphisa umngcipheko wokubeleka kwangaphambili kunye nokunikezelwa, i-preeclampsia, ukudakumba, kunye nokunceda ekwandiseni ubunzima bokuzalwa. Omega-6 fatty acids ziyimfuneko impilo yentliziyo .Iibhanana zikwanazo neevithamini ezibalulekileyo ezifana ne-B-complex kunye ne-C, iiminerali ezifana ne-magnesium, i-manganese, i-copper, kunye ne-selenium, ezenza ukuba zibe zezona ziqhamo ezidliwayo ngexesha lokukhulelwa. I-Potassium kwibhanana inciphisa ukugcinwa kwamanzi, ibhalansi i-electrolytes, kwaye yomeleza amajoni omzimba.
Umfanekiso: 123RF 3. Iorenji
Iorenji kunye nezinye iziqhamo zesitrasi zinevithamin C eninzi. Le vithamini ibalulekile ekukhuleni nasekuphuhliseni amathambo namazinyo omntwana. I-Vitamin C nayo iyanceda ukufunxa intsimbi , eyona minerali ebalulekileyo yomzimba. Okubaluleke kakhulu, i-vitamin C i-antioxidant, inciphisa umonakalo obangelwa yi-radicals yamahhala.Ngapha koko, iiorenji ngumthombo olungileyo wefiber kunye ifolic acid . Ivithamin ye-B enyibilikayo emanzini, i-folic acid ikhusela iziphene zokukhula ezinxulumene nengqondo kunye nentambo yomqolo kwi-foetus, ke qiniseka ukuba iiorenji ziphakathi kweziqhamo ezidliwayo ngexesha lokukhulelwa.
4. Iapile
I-Antioxidants kunye ne-vitamin C kwii-apula zibalulekile kwimpilo yonke. Ama-apile aneevithamini B, ezigcina iiseli ezibomvu zegazi zisempilweni. Uphononongo lubonisa ukuba ii-apile zinciphisa umngcipheko wokwaliwa kunye ne-asthma ebuntwaneni. Ukongeza koku, iiapile zipakishwe ngentsimbi encedayo ukwandisa i-hemoglobin imveliso kwaye ikhusela i-anemia.
Umfanekiso: 123RF 5. Kiwi
Le ndlu yamandla yesondlo ityebile kwifibre yokutya, i-folic acid, iivithamini C kunye no-E, i-potassium, i-carotenoids, kunye ne-antioxidants. I-Kiwis zikwanazo nezinye iiminerali ezininzi zokulandelela ezinegalelo kwimpilo yonke kumama nomntwana.6. Iaprikosi
Iiapilkots zineevithamini ezibalulekileyo kunye neeminerali ezifana ne-folic acid, icalcium, ipotassium , kwaye imagnesium . Iapilkosi ezomileyo zingumthombo otyebileyo we-iron kunye nefayibha, zongeza ukuveliswa kweeseli ezibomvu zegazi kunye nokulawula iinkqubo zokwetyisa, kwaye ke zinkulu njengeziqhamo ezityiwayo ngexesha lokukhulelwa.
Umfanekiso: 123RF 7. Amaqunube
Amaqunube, amaqunube, amaqunube , kunye nezinye zigcwele i-vitamin C, i-folic acid, i-beta carotene, i-antioxidants, i-potassium, kunye nokunye. Zonke ezi inceda ekwakheni umzimba wosana kunye namajoni omzimba .
Ingcebiso: Ukutya umxube we iziqhamo zonke ngexesha lokukhulelwa uya kukunika zonke izondlo ezahlukeneyo ozidingayo kunye nosana lwakho ukuze ube sempilweni.
Ii-FAQs
Q. Zeziphi iziqhamo ukuphepha ukutya ngexesha lokukhulelwa?
A. Nangona iziqhamo zinkulu kwimpilo ngexesha lokukhulelwa, nantsi ezinye zazo omele uziphephe ukutya.- Ipanapula
Ukutya i-ananas kunokubangela ukuqhawuka kwesibeleko, okunokubangela ukuphuphuma kwesisu. Ngaphezu koko, esi siqhamo sinebromelain, eyi-enzyme eqhekezayo iprotheni ephantsi . I-Bromelain inokuwuthambisa umlomo wesibeleko kwaye izise kwangethuba! Ngoko ke, Iphayinaphu ayisiso esinye seziqhamo ezityiwayo ngexesha lokukhulelwa.- Ipapaya
Esi siqhamo sityebile kwizondlo kodwa sinokubangela ubushushu bomzimba bunyuke, nto leyo enokuchaphazela kakubi umntwana ongekazalwa ngexesha lokukhulelwa. Kwakhona, i-latex kwi-papaya inokuphazamisa ukukhula komntwana, kwaye ibangele ukopha kwe-uterine contractions, kunye nokuphuphuma kwesisu.- Iidiliya
Imidiliya iqulethe iresveratrol, eyinkomponi eyityhefu enokubangela ityhefu okanye iingxaki zokukhulelwa . Nangona kunjalo, imidiliya inika umngcipheko omncinci xa ityiwe ngokuphakathi.
Umfanekiso: 123RF Q. Yiyiphi indlela efanelekileyo yokutya iziqhamo ngexesha lokukhulelwa?
A. Gcina la macebiso engqondweni!- Yidla Ngokupheleleyo
Ukutya iziqhamo ezipheleleyo kusoloko kulukhetho olungcono. Oku kuthetha ukuba, ukuba utya ama-apile emva kokuwaxobula okanye ukusela ijusi ye-orenji endaweni yokutya isiqhamo, uyenza kakubi . Kwiziqhamo ezininzi, izondlo zigxininiswe kufuphi nesikhumba, ngoko awufuni ukuphosakela. Ngejusi, ulahlekelwa ifayibha ebalulekileyo yokutya . Ke, qiniseka ukuba iziqhamo zakho ozithandayo onokuzitya ngexesha lokukhulelwa ziphelele ukuze uvune ukulunga kwazo okuninzi.- Ziphephe iiJusi ezineswekile
Ukuba kufuneka usele ijusi yeziqhamo, zenzele ekhaya. Ngorhwebo iijusi zeziqhamo ezikhoyo zilayishwe iswekile nto leyo eya kukwenzakalisa ngaphezu kokulungileyo . Ukuba uthenga iijusi esele zenziwe, funda iileyibhile ngononophelo. Kuyafana nakwiyogathi yeziqhamo!
Umfanekiso: 123RF -Khetha ukutya okuneswekile ephantsi
Amaqunube aneswekile yendalo encinci kuneziqhamo ezifana nemango kunye neediliya. Ukuba unenkxalabo malunga nokubeka ubunzima obuninzi ngexesha lokukhulelwa okanye ujonge ukunciphisa umngcipheko wesifo sikashukela, khetha iziqhamo ezidliwayo ngexesha lokukhulelwa ngokufanelekileyo. I-avokhado kunye nekhokhonathi ziziqhamo eziphantsi kweswekile kunye namazinga aphezulu wamafutha anempilo.Qaphela ukuba iziqhamo ezomisiweyo ezifana neerasentyisi, imihla, njl.
- Yitya Ukutya okuLungileyo
Iziqhamo akufanele zibe kuphela kwento oyidlayo; ukutya ukutya okunokulinganisela ngemacro kunye ne-micronutrients ibalulekile kwimpilo yakho kunye neyomntwana wakho. Zama ukutya iziqhamo kunye ne-carbohydrates enzima, iiprotheni, kunye namafutha anempilo ukunciphisa imiphumo emibi yeshukela yendalo kwiziqhamo.
Umfanekiso: 123RF
