Ukukhangela kwakho kwiTshati yeNgcali eVunyiweyo yoKuKhulelwa iphela Apha

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ukukhulelwa kuzisa imincili kwisibini esikhulelweyo kunye nabo sibathandayo. Nangona kunjalo, eli ikwalixesha apho ukhathalelo oluninzi lufuneka ngumama kunye nosana oluza kuzalwa. Ngelixa umhlaba ujongene noloyiko lwe-COVID-19, ukukhathalela impilo yowesifazane okhulelweyo kwaye impilo-ntle ibaluleke ngakumbi.

Kubalulekile kwi abafazi abakhulelweyo ukuqonda imizimba yabo kunye nokuthatha isikhokelo esifanelekileyo xa kuziwa ekutyeni, ukwenza umthambo kunye nokuphumla. Ukugcina ukutya okunempilo akugcini nje ngokugcina usulelo kude kuyanceda nasekugcineni uxinzelelo lwengqondo. Akukho nalinye ixesha ebomini isondlo esibaluleke njengangaphambili, ngexesha, nasemva kokukhulelwa. Kutshiwo ngokufanelekileyo - 'Uba yinto oyidlayo' kunye nabasetyhini abalindeleyo okanye abakhoyo uceba ukuba nomntwana kufuneka yitya ukutya okunempilo kunye nokutsha . KUYA ukutya okunempilo yondla ukukhula komntwana ongekazalwa. Oku kukwanyusa ukhuselo lomzimba kumama okhulelweyo, uGqr Sunita Dube, ugqirha weradiyo we-MD kunye nosomashishini wezempilo.

Iingcebiso zeNgcali kwiDiet yokukhulelwa

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KUYA amajoni omzimba asempilweni kwenza ukuba umama okhulelweyo angakwazi ukufumana usulelo okanye ukugula. Njengomama wabantwana ababini kunye nogqirha iminyaka eyi-17, apho nam bonisana nabafazi abakhulelweyo , ndiye ndaphawula ukuba ngeli xesha, umzimba wakho ufuna izondlo ezongezelelweyo, iivithamini kunye neemaminerali. Ngexesha lokukhulelwa, kubalulekile ukutya rhoqo iiyure ezimbini. Ndicebisa oku kuye wonke umfazi okhulelweyo endibonisana naye ukuba kufuneka abe namacephe amabini ubuncinane eghee ecocekileyo kunye nesandla seziqhamo ezomileyo yonke imihla, ucebisa uGqr Dube. Nanga amanye amacebiso ekufuneka uwagcine engqondweni xa ucwangcisa eyakho itshathi yokutya yokukhulelwa .

• Gcina ukutya kwakho kulula, kwaye ubandakanye izidlo ezilula. Oomama abakhulelweyo kufuneka baqaphele impilo kwaye ukutya okungenampilo impilo yabo ngexesha lokukhulelwa.
• Kukwacetyiswa ukuba utye uninzi lwemifuno emitsha efumaneka lula kwimarike yendawo ngexesha lokukhulelwa, ngakumbi ibhotile yegourd, igourd egobileyo, uhlaza olunamagqabi , njl.
• I-khichdi eyenziwe ekhaya kunye ne-turmeric, i-curd irayisi ezinye iingcamango ezisisiseko zokutya ezilula ukugaya kunye nezempilo.
• Izinto zokutya ezifana ne-idli, i-dosa, i-uttapam zilungile kwisidlo sakusasa, kunye i-coconut chutney kunye nentwana yeghee.
• Uninzi lwabasetyhini ludla ngokuqala iintsuku zabo ngeti okanye ikofu, kodwa oomama abakhulelweyo kufuneka bayiphephe ikofu okanye iti esiswini esingenanto. ukuthintela ukugula kwasekuseni .
• Eyona ndlela ingcono yokuzigcina u-hydrated ngaphandle kwamanzi kukuba namanzi eLemon anetyuwa emnyama okanye ibhotolo.

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• Ukugcina inkqubo yokulala yokusela ikomityi yobisi kunye nentwana yeNutmeg ( jaiphal ) yenye into abafazi abakhulelweyo kufuneka babandakanye kwindlela yabo yesiqhelo njengoko ingumthombo oxabisekileyo wecalcium, ivithamin D kunye neprotheyini ebaluleke kakhulu ekukhuleni komntwana. Oku kuyanceda phumla umzimba wakho kwaye ikuvumela ukuba ulale.
• Abaliqela abafazi abakhulelweyo bakhala ngokulahleka kweenwele , ehlala kude kube semva kokunikezelwa. Kubalulekile ukongeza i-coconut kwisidlo sakho kuzo zonke iintlobo. Ikokonathi eyomileyo ngendlela ye laddoo okanye halwa ezixhaphake kakhulu eIndiya, ezi zinceda izalisa iinwele zakho . Ikwathintela ukukhula kweenwele ngaphambi kwexesha . Kuluncedo ngokufanayo ukongeza i-laddoo okanye ezinye iilekese ezenziwe ngembewu yesesame ( ukuya ) kwisidlo sakho.

Ukutya kunye neZiselo ekufuneka uziphephe ngexesha lokukhulelwa

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Ukungatyi kakuhle nokutyeba ngokugqithiseleyo kunokukwandisa umngcipheko wesifo sikashukela sokukhulelwa kunye nokukhulelwa okanye iingxaki zokuzalwa, utsho uDkt Akta Bajaj, Sr Consultant kunye nentloko-Obstetrics kunye neGynecology, Ujala Cygnus Healthcare. Nazi izinto zokutya omele uziphephe.

Iintlanzi eziphezulu zeMercury

Oku kubandakanya i-tuna, ukrebe, i-swordfish kunye ne-mackerel. Oomama abakhulelweyo mabangatyi iintlanzi eziphezulu zemercury ngaphezulu kabini ngenyanga.

Inyama yelungu

Nangona ingumthombo otyebileyo weVithamin A, B12 , ubhedu kwaye intsimbi , ibhinqa elikhulelweyo lifanele likuphephe ukuwasebenzisa ngomlinganiselo omkhulu ukuphepha iVithamin A kunye netyhefu yobhedu. Umntu kufuneka ayithintele kube kanye ngeveki.

Ukutya okucutshungulweyo

Ukutya ukutya okucutshungulweyo ngexesha lokukhulelwa kwandisa umngcipheko wokufumana ubunzima obugqithisileyo , isifo seswekile kunye nezinye iingxaki. Oku kunokuba nefuthe lexesha elide kwimpilo nakumntwana.

Izihluma ezikrwada

Ingangcoliswa yintsholongwane ngaphakathi kwembewu. Umntu omithiyo makatye kuphela amagqabi aphekiweyo .

Utywala

Ukusetyenziswa kotywala kunoko ukukhupha isisu , ukuzala umntwana ongasekhoyo kunye nesifo sotywala somntwana.

Amaqanda akrwada

Amaqanda akrwada anokungcoliswa yi-salmonella, enokuthi kukhokelela ekuguleni kunye nomngcipheko okhulayo wokuzalwa ngaphambi kwexesha. Amaqanda afakwe kwi-pasteurized anokusetyenziswa endaweni yoko.

Ukutya kunye neziselo ezityiwayo ngexesha lokukhulelwa

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Kubalulekile ukuba a umfazi okhulelweyo kufuneka agcine ukutya okunempilo . Ngeli xesha, umzimba wakho ufuna izondlo ezongezelelweyo, iivithamini kunye neemaminerali. Umama oza kuba ngumama ufuna i-350-500 yeekhalori ezongezelelweyo ngosuku ngalunye kwi-trimester yesibini neyesithathu. Ukuba a ukutya akunazo izondlo eziphambili , kunokuchaphazela kakubi ukukhula komntwana. Ngexesha lokukhulelwa, kufuneka udle protein eyongezelelweyo kunye nekhalsiyam ukuhlangabezana neemfuno zemveku ekhulayo, uyacacisa uGqr Bajaj. Nazi izinto ezimbalwa ekufuneka uziqwalasele ngokuzongeza kwisidlo sakho ngexesha lokumitha.

Imifuno

Iimbotyi zezona zisekwe kwizityalo imithombo yefiber , iprotheni, isinyithi, i-folate (i-B9) kunye ne-calcium - yonke into efunekayo umzimba wakho ngakumbi ngexesha lokukhulelwa.

Iitapile ezimnandi

Iibhatata zizityebi kakhulu kwi-beta-carotene, isityalo sesityalo esiguqulwa sibe yivithamin A emzimbeni wakho.

Vitamin A Ukutya okuTyebileyo

IVithamin A ibalulekile ekukhuleni nasekuhlukaniseni iiseli ezininzi kunye nezicubu. Kuyimfuneko ekukhuleni komntwana osempilweni. Iorenji, tyheli, kunye nemifuno enamagqabi aluhlaza njengeminqathe, isipinatshi, Iibhatata , iiapilkosi, neeorenji ziyimithombo ebalaseleyo ivithamin A kubafazi abakhulelweyo .

Amaqanda

Amaqanda kokona kutya kwezempilo, njengoko equlathe intwana phantse kuzo zonke izakha mzimba ozidingayo. Iqanda elikhulu liqulethe iikhalori ezingama-77, kunye neprotheyini ephezulu kunye namafutha. Ikwapakishe iivithamini ezininzi kunye neeminerali.

Imifuno eluhlaza

Imifuno efana ne-broccoli kunye nemifuno emnyama, eluhlaza, efana nesipinashi, iqulethe ezininzi izondlo ezifunwa ngabasetyhini abakhulelweyo . Zityebile kwizondlo ezininzi ezibalulekileyo kuphuhliso lomntwana.

Itshathi yokutya yaseIndiya kunye neSidlo seSidlo sokuKhulelwa

Umfanekiso: 123rf

Ukuqinisekisa ukuba into oyityayo iyawunceda umzimba wakho kwaye ikuncede uhlale unomdla, sasaza ukutya kwakho imini yonke ngokulandela imibono yokutya eyahlukeneyo . Ungaxuba kwaye utshatise oku kulandelayo kuxhomekeke ekubeni ungatya kangakanani kwaye nokuba awudli mifuno okanye awutyi mifuno.

Yiya Ukutya Okukutyayo

Isidlo somfazi ngexesha lokukhulelwa kufuneka silungelelanise kakuhle, sisityebi kwizondlo, kulula ukugaywa kwaye simnandi - ngoko kufuneka avuyiswe ngokwaneleyo ukuba atye njengoko isimo sakhe sengqondo sidlala indima ebalulekileyo ekukhuleni komntwana ngokubanzi. Kunye nokuqwalasela utshintsho kwindlela yokutya ukuze ihambelane neemfuno zokukhula komntwana wakho, umama oza kuba ngumntu kunye nabantu abamngqongileyo kufuneka banike ukubaluleka koku. ulawulo loxinzelelo , umsebenzi womzimba nolonwabo. A umfazi okhulelweyo kufuneka atye ngamaxesha aqhelekileyo , wenze umthambo ocetyiswa ngugqirha kwaye ube ne umjikelo wokulala okunempilo . Ukukhupha zonke izakha mzimba ezifunwa ngumama, izidlo zakhe kufuneka zibandakanye amashwamshwam aphambi kwesidlo sakusasa, isidlo sakusasa, ishwamshwam laphakathi ekuseni, isidlo sasemini, ishwamshwam ngokuhlwa kunye nedinala. Ngaphandle koko, kufuneka alawule ukusetyenziswa kweti okanye ikofu, akhwebuke ngokungqongqo etywaleni okanye nakuphi na ukusetyenziswa gwenxa kweziyobisi kwaye kufuneka azigcine enamanzi ngokwaneleyo.

Mamela Umzimba Wakho

Ukuba amanani okutya akwenza uzive ukhululekile, ungabi njalo. Qinisekisa wena yitya kancinci kwaye ugxininise ekugcineni umsantsa ofanelekileyo phakathi kwezidlo. Umzekelo, amashwamshwam akho aphambi kwesidlo sakusasa kunye nesidlo sakusasa sinokuba nomsantsa weyure enye phakathi kwazo, ngokunjalo nakwi-snacks yasekuseni kunye nesidlo sasemini. Gcina isithuba seeyure ezintathu ukuya kwezintathu ezinesiqingatha phakathi kwesidlo sakho sakusasa nesasemini. Gcina isithuba seeyure ezimbini nesithathu phakathi kwesidlo sakho sasemini, i-snacks yangokuhlwa kunye nesidlo sakusihlwa. Ukuba nangaliphi na ixesha, uziva udumbile okanye unzima, thatha uhambo olulula ngaphakathi okanye ujikeleze indlu, kwaye udibane nogqirha wakho wezondlo okanye ugqirha wabafazi.

Musa Ukutsiba Izidlo

Kwakhona khumbula ukuba kulungile ngamanye amaxesha ukuphosa isidlo okanye ezimbini, kodwa akufanele kukhuthazwe. Ukuyeka ukutya kuphazamisa umjikelo womzimba wakho kwaye kunokukwenza ube buthathaka, ube nesiyezi okanye ube nesicaphucaphu. Gcina utshintshana phakathi kwezinto zokutya, ukuze ungabi nesithukuthezi sokutya into enye, kodwa kuphephe ukutya okungenamsoco ngokukhawuleza ngokungxamisekile. Ukuba awulunganga ukutya nakuphi na ukutya okanye isitya esithile, musa ukuzinyanzela kwaye usitshintshe ngenye into enexabiso elifanayo lesondlo. Kuyo nayiphi na indlala phakathi kokutya, unokuhlala usitya iziqhamo ezomileyo, amandongomane, iziqhamo kunye nokutya okunempilo.

Imibono ye-Snack yangaphambi kwesidlo sakusasa kwiDiet yokukhulelwa

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• Iglasi yobisi lwenkomo
Ubisi lwealmond
• I-milkshake
• ijusi ye-apile
• Ijusi yetumato
• Iziqhamo ezomileyo

(Itshathi yokutya ngoncedo lwe: Max Healthcare)

Iimbono zesidlo sakusasa kwiDiet yokukhulelwa

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• Isitya seziqhamo
• Ingqolowa iRava upma kunye nemifuno emininzi
• Poha kunye nemifuno emininzi
Oats isidudu
• Ingqolowa epheleleyo yengqolowa kunye nebhotela kunye ne-omelet
• I-omelet yemifuno
• I-Paranthas ngokuzaliswa kwesipinatshi, i-dal, iitapile, iminqathe, iimbotyi, i-cottage cheese, itshizi ene-curd.
• I-cutlet yebhontshisi edibeneyo okanye i-patties
• Ezinye iziqhamo zokuhamba kunye nesidlo sakusasa esifana neapilkosi, imihla, ikhiwane elimnandi, ibhanana, iiorenji
• Isonka setshizi okanye isonka samasi kunye nemifuno
• Imifuno khandvi
• I-rice sevai kunye nemifuno emininzi

(Itshathi yokutya ngoncedo lwe: Max Healthcare)

Mid Morning Snacks Ideas For Pregnancy Diet

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Isuphu yetumato
• Isuphu yesipinatshi
• Isuphu yesipinatshi ekhilimu
• Iminqathe kunye nesobho beetroot
• Isuphu yenkukhu

(Itshathi yokutya ngoncedo lwe: Max Healthcare)

Iingcamango zesidlo sasemini kwiDiet yokukhulelwa

Umfanekiso: 123rf

• I-Roti ngokukhetha i-dal, imifuno kunye nesitya se-curd
• I-Parantha ene-dal kunye nesitya se-curd
• Umnqathe kunye nee-ertyisi iparantha kunye nesitya se-curd kunye nebhotolo
• I-Jeera okanye irayisi ye-pea kunye ne-raita
• Ilayisi, i-dal kunye nemifuno enesaladi yemifuno
Irayisi yelamunineeertyisi kunye nesaladi yemifuno
• Imifuno khichdi
• Isaladi yenkukhu kunye nemifuno emininzi entsha okanye isobho semifuno
• Ikhari yenkukhu kunye nerayisi
Inkukhu eyosiweyongesitya somgubo
• Irayisi, i-dal, i-mint raita kunye nesiqhamo
• Kofta ikheri kunye nerayisi
• I-Cottage cheese parantha kunye nebhotolo kunye nesaladi yemifuno
• Curd irayisi
• I-Parantha enesaladi yeembotyi ezihlumayo

(Itshathi yokutya ngoncedo lwe: Max Healthcare)

I-Evening Snacks Ideas kwi-Pregnancy Diet

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• Isonka samasi kunye nombona
• Idli imifuno
• Isipinatshi kunye netumata idli
• Sevaiya kunye nemifuno emininzi
• Umnqathe okanye lauki halwa
• Iziqhamo zesmoothie ezineziqhamo ezitsha ezifana nebhanana okanye iqunube

Umfanekiso: 123rf

• Umxube wepeanut ogcadiweyo kunye nemifuno
• I-Cauliflower kunye nee-ertyisi zesamosa
• I-cutlet yesonka
• Inkukhu cutlet
• Isandwich yenkukhu
Isuphu yenkukhu
• Isitya semihla eyomileyo okanye iziqhamo ezomileyo
• Ikomityi yeti eluhlaza
• Isidudu sobisi kunye ne-oats, i-sevaior daliya
• Imifuno idaliya
• Uttapam yemifuno edibeneyo

(Itshathi yokutya ngoncedo lwe: Max Healthcare)

Imibono yeSidlo sokuKhulelwa koKutya

Umfanekiso: 123rf

• Irayisi ene-dal, imifuno yesipinatshi, kunye nesaladi eluhlaza
• I-Roti enesitya se-dal, imifuno ekhethiweyo kunye neglasi ubisi lwebhotolo
• Umxube we-dal khichdi kunye ne-curry yemifuno kunye nesitya se-curd
• I-pulao yemifuno okanye irayisi yenkukhu enesitya seyogathi
• Iparantha ecacileyo ngeglasi yebhotolo

(Itshathi yokutya ngoncedo lwe: Max Healthcare)

Ii-FAQs malunga nokutya kokuKhulelwa

Umbuzo: Kufuneka batye ntoni abafazi ngexesha lokukhulelwa?

UKUYA: Ngexesha lokukhulelwa, kucetyiswa ukuba abafazi badle yonke into, kodwa into ehlala ingahoywa kukuba yonke into ifanele idliwe ngokumodareyitha. Izikhokelo zokutya kakuhle a ukukhulelwa okunempilo zilula kwaye kulula ukuzilandela. Utya nini, phi, kwaye kangakanani umntu wasetyhini utyebileyo, kwaye kufuneka ilawulwe yimfuneko yomzimba, ucacise watsho uGqirha Dube.

Q: Zingaphi iicalories ezifunwa ngoomama abaza kuba ngosuku?

UKUYA: Kubalulekile ukuba owasetyhini okhulelweyo agcine a ukutya okunempilo . Ngeli xesha, umzimba wakho ufuna izondlo ezongezelelweyo, iivithamini kunye neemaminerali. Umama oza kuba ngumama ufuna ama-350–500 eekhalori ezongezelelweyo ngosuku ngalunye kwikota yesibini neyesithathu, utsho uGqr Bajaj.

Umfanekiso: 123rf

Umbuzo: Ndizakutya ntoni kwaye ndisele ntoni ukuba ndinesifo sokugula kwasekuseni?

UKUYA: Ukugula kwasekuseni sisigaba esiqhelekileyo ngexesha lokukhulelwa, esenzeka ngenxa yokusabela komzimba kwi-chorionic gonadotropin (HCG) yabantu. Iingcali zicebisa abasetyhini abanengxaki yokugula kwasekuseni kakhulu ukuba balandele ukutya okunengqondo; kunjalo, kufuneka bakuphephe ukutya ukuba akukho enkulu ngeli xesha. Kodwa banokumamela imizimba yabo kwaye balandele isidlo abasithandayo kwaye baqwalasele a ukutya okunempilo kwezondlo ukunceda i i-fetus ikhula . Ukongeza, ukuphepha ukutya okunamafutha, okuqhotsiweyo, okudala kwezi ntsuku kunokunceda ekugcineni imiba yokugula kwasekuseni ibe kwindawo engathandekiyo.

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