Oku kutya kufanelekileyo kubafazi abakhulelweyo, ngakumbi ehlotyeni

Oku kutya kufanelekileyo kubafazi abakhulelweyo, ngakumbi ehlotyeni

Kungakhathaliseki ukuba liliphi ixesha lonyaka, oomama abakhulelweyo badla ngononophelo ngakumbi malunga noko bakutyayo ngexesha lokukhulelwa kwabo. Ngokuqhelekileyo, ukutya okunesondlo kubalulekile kweli nqanaba lobomi, ukongezelela ekubeni usana lufumana zonke izondlo ezityiwa ngumama xa lungaphakathi esibelekweni sikanina. Ke ngoko, kuhlala kuluncedo kubafazi abakhulelweyo ukuba bafundiswe ngokutya okunempilo, ngokutsho kwapapashwa yiHealthShots.

5 ukutya okubalulekileyo

Umama kufuneka agxininise kwindlela yakhe yokuphila ngexesha lokukhulelwa ukukhuthaza ukukhula okunempilo komntwana. Kubaluleke kakhulu ngexesha lasehlotyeni xa abaninzi bethanda ukutya kancinci kwaye amathuba okuphelelwa ngamanzi emzimbeni ayanda, nto leyo enokuchaphazela impilo yomntwana. Owasetyhini okhulelweyo kufuneka athathe amanyathelo okhuseleko ongezelelweyo ngokutya kwakhe malunga nokukhulelwa okukhuselekileyo ukuze amelane nobushushu behlobo, ngolu hlobo lulandelayo:

1. Imifuno

Imifuno enjengesipinatshi, ikhaphetshu kunye ne-broccoli inezondlo ezibalulekileyo ezifana ne-folic acid, i-iron kunye ne-calcium. I-Folic acid ibalulekile kusana olusakhulayo, ngakumbi kumanqanaba okuqala okukhulelwa, kwaye lunokunceda ukunciphisa umngcipheko wokuzalwa uneziphene. I-iron nayo ibalulekile kwimveliso yeeseli ezibomvu zegazi kwaye inceda ukukhusela i-anemia ngexesha lokukhulelwa, ngelixa i-calcium ibalulekile ekuphuhliseni amathambo e-fetal.

2. Iziqhamo

Iziqhamo ezifana neorenji, amaqunube, iibhanana, iiapile, namapere zinika iivithamini ezibalulekileyo kunye neeminerali, kuquka ivithamin C, ipotassium kunye nefiber. I-Vitamin C inceda ekufunxeni kwentsimbi kwaye ixhasa amajoni omzimba asempilweni, ngelixa i-potassium ibalulekile ekugcineni uxinzelelo lwegazi olusempilweni kunye nokulungelelana kolwelo emzimbeni.

3. Iprotheni ebhityileyo

Imithombo yeprotheyini ephilileyo efana nenkukhu, intlanzi, i-turkey, kunye ne-tofu inika izondlo ezibalulekileyo ezifana nentsimbi, i-zinc, kunye ne-vitamin B12. I-iron ibalulekile ekukhuleni komntwana kunye nophuhliso, ngelixa i-zinc idlala indima ebalulekileyo kwi-fetal immune function kunye nokukhula kweeseli. Nangona i-vitamin B12 ibalulekile ekuphuhliseni ubuchopho bomntwana kunye nenkqubo ye-nervous.

4. Iinkozo ezipheleleyo

Iinkozo ezipheleleyo, ezifana nerayisi emdaka, iquinoa kunye nesonka sengqolowa, zibonelela ngeecarbohydrates ezintsonkothileyo kunye nefiber. Iicarbohydrate ezintsonkothileyo zingumthombo olungileyo wamandla kwaye zinokunceda ukulawula amanqanaba eswekile yegazi, ngelixa ifayibha inceda ukuthintela ukuqhina kwaye ikhuthaze ukwetyisa okunempilo.

5. Amandongomane kunye nembewu

Amantongomane kunye nembewu, njengama-almonds, i-walnuts, imbewu ye-chia, kunye ne-flaxseeds, inika amafutha enempilo, iprotheni, kunye nezondlo ezibalulekileyo ezifana ne-vitamin E kunye ne-magnesium. Amafutha anempilo anokunceda ukuxhasa ukuphuhliswa kwengqondo yomntwana, ngelixa i-vitamin E ibalulekile ekukhuleni kweeseli ze-fetus kunye nophuhliso. I-Magnesium inokunceda ukulawula uxinzelelo lwegazi kunye nokuxhasa umsebenzi ophilileyo wemisipha kunye nemithambo-luvo.

Iingcali zicebisa ukuba ulandele la macebiso alandelayo okukhulelwa okukhuselekileyo:
• Nxiba iimpahla zomqhaphu ezikhululekileyo nezikhululekileyo
• Sela amanzi amaninzi ukugcina umzimba umanzi
• Ukwenza umthambo phantsi kweliso lengcaphephe yokomelela
• Musa ukubeka esichengeni sokukhanya kwelanga
• Gxininisa ekutyeni ukutya okunempilo kuphela
• Yikhathalele imilenze neenyawo kwaye uqaphele nakuphi na ukudumba
• Lala ngokwaneleyo
• Luphephe uxinzelelo
• Kuphephe ukuphuma phandle ngamaxesha ashushu

Kwaye kulo lonke ukukhulelwa, ukuba kukho utshintsho olungaqhelekanga lubonwa okanye umfazi okhulelweyo unengxaki nayiphi na ingxaki, kufuneka adibane ngokukhawuleza nodokotela oya khona.

Uqikelelo lonyaka ka-2023 ngokohlobo lwamandla akho