Okufanele Ukudla Uma Uzama Ukukhulelwa

Uma uzama ukukhulelwa, cishe usufundile okuningi ngokuthi yini ongayidla nengalungile uma usukhulelwe. Kepha kwenzekani ngaphambi kokukhulelwa? Ukudla ukudla okufanele (futhi ugweme okungalungile) kungasiza ukwandisa amandla akho okukhulelwa nokugcina umzimba wakho unempilo ukuze ulungele ingane.

Imiyalelo Ejwayelekile

Umhlahlandlela wokuqala uwukusebenza empilweni yakho yonke jikelele. Ukukhuluphala ngokweqile noma ukuncipha kakhulu kungenza imijikelezo yakho yokuya esikhathini ingabi njalo, ngaleyo ndlela kwenze kube nzima ukukhulelwa. Uma uhlushwa inkinga yesisindo, kungcono ukukhuluma nodokotela wakho mayelana nohlelo lokudla nokuzivocavoca ukuze ufinyelele futhi ugcine isisindo esinempilo. Ezinye izinhlobo zokudla ezinhle zangaphambi kokukhulelwa yizona kudla ezilungele wonke umuntu. Uma kungenzeka, yeka ukudla okungelona okwemvelo nezokudla ezicutshunguliwe njengoswidi, amashipsi, nokudla okusheshayo. Esikhundleni salokho, qaphela ukudla izithelo nemifino eminingi, ama-carbohydrate ayinkimbinkimbi, namaprotheni anomchilo wesidumbu omncane. Lokhu ngeke nje kuqinisekise ukuthi umzimba wakho uthola wonke amavithamini nokudla okunempilo owakudingayo; futhi kuvimbela i-insulin eningi ekuphazamisa ibhalansi yamahomoni emzimbeni, okuyinto ebalulekile ekuzaleni. Kufanele futhi uqiniseke ukuthi uthola wonke amavithamini owadingayo, okuba lula ngokuvamile ngokuthatha i-prenatal vitamin.

Ikhalisiyamu

Ikhalisiyamu iwukudla okubalulekile ekugcineni uhlelo lokuzala lunempilo nasekuqiniseni amathambo akho kanye namathambo ezingane yakho uma usukhulelwe. Kufanele uhloswe ngokudla okungenani izinkonzo ezimbili zobisi ngosuku, njengobisi, ushizi, ne-yoghurt. Uma udinga okuzokujabulisa, thatha i-ice cream cone! Lokhu kudla kufanele kube ubisi oluphelele, kunokuba kube ubisi olunamafutha asusiwe noma olungu-2%. Ubisi olunamafutha agcwele ubisi bungakusiza ukuvikelwa ekungasebenzi kahle kwamaqanda (ovulatory infertility), kanti ubisi olungenamafutha bungase buphazamise ukukhipha iqanda. Uma ungakwazi ukubekezelela i-lactose noma ungum-vegan, ungathola ikhalisiyamu emikhiqizweni eminingi yamasoya ne-tofu.

Insimbi (Iron)

Insimbi ibaluleke kakhulu emjikelezweni ojwayelekile wokuya esikhathini, okusiza ukuthi ukwazi ukukhulelwa. Ungathola insimbi eyanele ngokudla inyama yenkomo nezinye izinyama ezibomvu, i-oatmeal, nemifino eluhlaza elaqhakazile njengespinashi, i-kale, ne-collard greens. Le mifino eluhlaza izokunikeza futhi ne-folic acid, ebalulekile ekugwemeni ukukhubazeka ekuzalweni.

Amaphrotheni

Amaphrotheni abalulekile emzimbeni onempilo (ngakho-ke nomzimba olungele ingane!), kodwa amaphrotheni awalingani wonke. Ezinye izifundo zithole ukuthi amaphrotheni avela ezitshalweni angcono ekukhulelweni kunawokudla avela ezifuyweni. Ngakho yandisa ukudla ubhontshisi, i-lentils, ne-quinoa. Uma ukhetha inyama, khetha izinhlobo ezinamafutha amancane njengenkukhu, amaqanda, nezicubu zenyama yenkomo nenyama yengulube ezinamafutha amancane.

Kuthiwani ngenyama yenhlanzi? Inhlanzi enamafutha njengosalmon ne-tuna inikeza ama-omega-3 fatty acids anamandla, alungele umama ozokhulelwa nengane ekhula. Iphinde isize nokugeleza kwegazi ukuya esibelethweni. Qiniseka nje ukuthi ugwema izinhlanzi ezine-mercury ephezulu ezifana ne-swordfish, i-mackerel, no-shaka. I-mercury ingahlala emzimbeni wakho ngaphezu konyaka, ngakho kubalulekile ukunciphisa ukuvezwa kwayo kusenesikhathi lapho usuqala ukuzama ukukhulelwa. Uma ungayithandi inhlanzi, ungakhetha ukuthatha i-fish oil supplement esikhundleni salokho.

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Kusukela ngo-2005, inhloso yethu yokuhlinzeka ngemikhiqizo ezuzisa ngempela ukuphila kwabathengi ihlale iqinile. Conceive Plus® imikhiqizo itholakala kumaphilisi, ezitolo zemithi, emitholampilo yokuzala ngisho nasezitolo ezinkulu emazweni angaphezu kuka-70 emhlabeni jikelele isiza izigidi zababhangqi ukuba bakhulelwe.