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Ukuba ngumzali okhulelweyo Ngaphambi kokubeleka Ukukhulelwa kwe-oi-Amritha K Ngu UAmritha K. ngoFebruwari 24, 2021 Abanye bakholelwa ukuba ukutya ukutya okungatyi imifuno ngexesha lokukhulelwa akulunganga kumama olindelekileyo nakwimveku engekazalwa. Oogqirha kunye neengcali zezempilo bayalikhanyela eli bango kwaye bongeza ukuba ukusetyenziswa kokutya okungekuko kwemifuno akuyongozi ngexesha lokukhulelwa konke konke [1] .
Ukutya okungafunekiyo kwemifuno ngexesha lokukhulelwa: Ngaba kukhuselekile?
Isizathu sokukhathazeka malunga nokutya okungathathi imifuno ngexesha lokukhulelwa kukuba uninzi lokutya okungekuko kwemifuno kune potassium kunye necholesterol eninzi, ekwenza ukuba utyebe kakhulu [Mbini] . Ioyile esityeni esingenayo imifuno, nayo, ayifanelekanga ukuba umfazi okhulelweyo ayisebenzise yonke imihla [3] .
Xa ukhulelwa, akukho sidingo sithile sokunciphisa ukutya kwakho okungekho veg. Oogqirha bongeza ukuba umntu kufuneka aqhubeke nokutya inkuku, intlanzi, iqanda, njl.njl [4] . Ukutya rhoqo isahlulo sokutya okungekuko kwemifuno yonke imihla kunokuba negalelo ekukhuleni okusempilweni komntwana ngokubonelela ngamanqatha abalulekileyo kumzimba kamama [5] .
Ukuzibandakanya kakhulu koku kutya okungekuko kwemifuno ngexesha lokukhulelwa akufanelekanga kwimveku ekhulayo njengoko umama okhulelweyo enokuba neengxaki zempilo, ngakumbi ezinxulumene nokugaya ukutya njengokuhambisa, ukuqhina, ukudumba njl.
Apha ngezantsi kukho okona kutya kukutya kungatyiwa ngexesha lokukhulelwa. Kuya kunceda ukuba wenze inqaku lokuba oku kutya kudweliswe ngezantsi kufuneka kutyiwe ubuncinci xa ukhulelwe.
Ukutya okungafunekiyo kwemifuno ukuTya ngexesha lokukhulelwa
Iindidi zokutya okungatyiwa kwemifuno kudweliswe apha ngezantsi kuqokelelwa kwizifundo nakwimibono yabasetyhini abakhulelweyo. Ayingabo bonke abafazi abakhulelweyo abaya kuba neminqweno efanayo, kwaye yintoni enokuba luyolo kuwe onokwenza enye ipuke. Ke, sicebisa ukuba oomama abalindeleyo bathathe ixesha, bafumanise ukuba zeziphi izinto ezingakhethi veg abazikhethele zona, kwaye ujonge ukutya okunokubuyisa okanye ukungathandi ukutya.
1. Inkukhu Ngexesha lokukhulelwa, inkukhu yenye yezona zinto zikhuselekileyo ngaphandle kokutya imifuno onokuzisebenzisa. Nangona kunjalo, qiniseka ukuba awuzonwabisi ngokutya okune-spices okukukuba kunokukhokelela kwisisu esikhathazayo [6] . Izitya zenkukhu ezinobumba obufana nenkukhu ye-malai lukhetho olukhuselekileyo kubafazi abakhulelweyo.
2. IMvana : IMvana kukutya okuthambileyo okungenguwo imifuno onokukutya ngexesha lokukhulelwa [7] . Ityebile ngeeproteni kunye neevithamini nazo. Izifundo zibonisa ukuba abasetyhini abakhulelweyo kufuneka babe nenyama yegusha xa kuthelekiswa nayo nayiphi na inyama ngexesha lokukhulelwa [8] .
3. Inyama yenkomo : Inyama ebomvu kufuneka ityiwe ngesixa esincinci kakhulu kuba inamaqondo aphezulu e-cholesterol anokukwenza ukuba ubenobunzima obugqithisileyo ngexesha lokukhulelwa. Abafazi abakhulelweyo banokuzama izitya zenyama yenkomo ezifana ne-roast engenaziqholo kwaye iphekwe kakuhle [9] .
4. Ityhuna Iisendwitshi zeTuna yenye yeenkanuko uninzi lwabasetyhini abakhulelweyo abajamelana nalo ngexesha lokukhulelwa. Iisendwitshi ze-Tuna kufuneka zityiwe ubuncinci. Ngumthombo ophezulu we-omega-6 fatty acids, ekufuneka ithintelwe ngexesha lokukhulelwa [10] .
5. Amaqanda aqhuzukile / abilisiwe Umhlophe weqanda utyebile nge-calcium kwaye uya kunceda ukukhula kweempungutye [Shumi elinanye] . Iqanda elimhlophe kufuneka lisetyenziswe ngumama okhulelweyo ngesidlo sakusasa kwimpilo yomntwana kunye nomama.
6. Isuphu engeyiyo imifuno Ngokwezifundo, iisuphu zezona zitya zingafunwayo ngokutya ngexesha lokukhulelwa [12] . Iisuphu zihlala zongezwa ngokusempilweni ekudleni kokukhulelwa. Zigcinelwe i-antioxidants kwaye kulula ukuyetyisa.
Iiresiphi ezingezizo zeMifuno zokuKhulelwa
1. Intlanzi yeLemon enamanzi
Izithako
- Iintlanzi ezintandathu ezikhethiweyo
- & frac14 itispuni yepaprika
- Elinye icephe lekonofile egalelwe
- Cofa umgubo wegalikhi / 2 ikonofile
- Iipuni ezimbini zejusi yelamuni
- Iipuni ezimbini zeoli yeoli yomnquma
- Amagqabi eCoriander, njengoko kufuneka njalo
- Ityuwa, njengoko kufuneka
Imikhombandlela
- Hlamba iiflanzi zentlanzi kwaye uguqe ngetyuwa, unamathisele igalikhi, ipaprika kunye nejusi yelamuni imizuzu engama-20.
- Thela amanzi kwi-steamer okanye kwi-cooker (ngaphandle kwesisindo).
- Beka iiflanzi zentlanzi kwisitya esitshisayo.
- Umpheki upheka malunga nemizuzu emithandathu ukuya kwesibhozo de ibe yintlanzi.
- Susa kwisitya esiphekiweyo kwaye uhombise ngamagqabi ecoriander.
Ukutya okungafunekiyo kwemifuno ukuthintela ngexa lokukhulelwa
Into ekufuneka uyigcinile engqondweni kukuba kufuneka utye ukutya okungekuko okwemifuno kwimilinganiselo elawulwayo ukunqanda umngcipheko wokufumana ukutyeba okungenampilo, amanqanaba aphezulu e-cholesterol kunye nomngcipheko wezifo zentliziyo [13] .
Nangona kunjalo, ukuba unokukuphepha ukutya ezi ntlobo zilandelayo zokutya okungafunekiyo xa ukhulelwe:
- Ukuhanjiswa kwenyama okanye inyama ephekiweyo kunye neyanyangiweyo ecociweyo kwaye inikwe ingqele okanye ishushu ngenxa yomngcipheko wosulelo lwe-listeria.
- Amaqanda aluhlaza athanda ukuphatha ibacteria ye salmonella.
- Iintlanzi ezinamazinga aphezulu e-mercury, anjenge-tuna, i-sea bass, i-mackerel njl.
- I-Raw shellfish (i-sushi) ithambekele kusulelo olunxulumene ne-algae.
Kwinqaku lokugqibela ...
Ukutya okungatyiwa imifuno, xa kuphekwe kakuhle kwaye kunempilo, kulungile kubafazi abakhulelweyo. Qiniseka ukuba uyayibukela into oyityayo kunye nokuba utya kangakanani.
