Uhlelo Lokudla Lokukhulelwa Olunezeluleko Ngokuthi Kufanele Udle Kangaki Ngesikhathi Sokukhulelwa

Ukudla ngendlela efanele ngesikhathi sokukhulelwa kungenye yezindlela ezingcono kakhulu zokusekela impilo yakho nokuqinisekisa ukuthi ingane yakho ikhula iqine. Uhlelo lokudla lokukhulelwa olucabangwe kahle lukunika amandla okubhekana nezinguquko ezenzeka emzimbeni wakho ngenkathi lunikeza nezakhamzimba ezidingwa ingane yakho ukuze ithuthuke kahle. Kodwa ukwazi ukuthi kufanele udle kangaki ngesikhathi sokukhulelwa kubalulekile njengokwazi ukuthi yini okufanele uyidle. Uma kukhulunywa ngokuthi ukwenza ingane, kukhulunywa ngokulinganisela, isikhathi, nokulalela izidingo zomzimba wakho ezihlukahlukene ezigabeni ezahlukene zokukhulelwa.

Kungani Ukulandela Uhlelo Lokudla Ngesikhathi Sokukhulelwa Kubaluleke Kangaka

Ukukhulelwa akusasekho ngawe wedwa—yonke into oyidlako inegalelo empilweni ekhula ngaphakathi kwakho. Yingakho uhlelo lokudla olufanele lokukhulelwa lubaluleke kangaka. Udinga izakhamzimba ezanele ukuze ugcine wena unempilo ngenkathi usekela ukukhula nokuthuthuka okusheshayo kwengane yakho. Ukudla okunempilo nokulinganiselayo kunciphisa amathuba ezinkinga ezifana nesifo sikashukela sokukhulelwa, i-anemia, noma umfutho wegazi ophezulu, futhi kugcina namandla akho ezinzile usuku lonke.

Ake sikhulume iqiniso: ukukhulelwa kuyakukhathaza, futhi kungaba nzima ukudla kahle uma ukhathele noma uhlezinyanya. Kodwa ukungadli izakhamzimba ezibalulekile ezifana ne-folate, i-iron, ne-calcium kungaba nemiphumela yesikhathi eside empilweni yengane yakho. I-folate, isibonelo, isiza ukuvimbela ukungaphenduki kahle komgogodla nengqondo (neural tube defects), kanti i-iron ibalulekile ekwakheni igazi elengeziwe lakho nengane yakho. I-calcium iqinisa amathambo akhula engane yakho kanye nawakhona, athwala umthwalo owengeziwe ngesikhathi sokukhulelwa.

Ukudla kahle akusho ukudla kakhulu. Eqinisweni, ngesikhathi se-trimester yokuqala, izidingo zakho zamakhalori aziguquki kakhulu. Kodwa njengoba ingane yakho ikhula, udinga ukwengeza amakhalori—cishe ama-350 amakhalori angeziwe nsuku zonke ku-trimester yesibili no-450 ku-trimester yesithathu [1]. Lokho akukukhulu kakhulu. Kufana nokwengeza isiphuzo esinempilo noma ukudla okuncane osukwini lwakho, hhayi ukudla njengabantu ababili njengoba kudala kwakushiwo.

Kufanele Udle Kangaki Ngesikhathi Sokukhulelwa

Ukuthola ukuthi kufanele udle kangaki ngesikhathi sokukhulelwa kubalulekile ekugcineni izinga lamandla aphezulu nokugwema ezinye zezimpawu ezicasulayo zokukhulelwa, njengokuhlanza noma isilungulela. Ngokuvamile, iningi labesifazane liphila kahle ngokudla izikhathi ezintathu ezinkulu kanye nezidlo ezimbili noma ezintathu ezincane phakathi nosuku. Ukudla njalo emahoreni amathathu kuya kwamane kuwumthetho omuhle ongawulandela, kodwa akuyona imithetho eqinile okufanele ilandelwe ngaso sonke isikhathi.

Ekuqaleni kokukhulelwa kwakho, isicanucanu sasekuseni singakwenza kube nzima ukudla ukudla okukhulu, ngakho ukudla okuncane, okuphindaphindwayo kungaba lula ukukubekezelela. Njengoba ungena kwikota yesibili, isifiso sakho sokudla singakhula, futhi kungenzeka uthole ukuthi ukudla kathathu ngosuku nesidlo okulula sekuyanele. Ngekwota yesithathu, lapho isisu sakho esikhulayo siqala ukucindezela isisu sakho, ukudla okuncane futhi kungase kuzwe kukhululekile kakhulu [2].

Udokotela wakho angase futhi ancome ukuthi udle kaningi uma unalezimo ezifana nesifo sikashukela sokukhulelwa noma ushukela wegazi ophansi. Ngakolunye uhlangothi, abanye abantu bazizwa bengcono uma benamathela ohlelweni lokudla izikhathi ezintathu ngosuku. Kubalulekile ukuthola lokho okukusebenzelayo ngenkathi uqinisekisa ukuthi ingane yakho ithola zonke izakhamzimba eziyidingayo.

Uhlelo Lokudla Lokukhulelwa Kufanele Luqukathe Ini?

Uhlelo lokudla okunempilo ngesikhathi sokukhulelwa kufanele lugxile ekuhlukeni kokudla. Ufuna ukuthola kancane kwakho konke ukuze uqinisekise ukuthi imithombo yakho yonke yokudla uyayigcwalisa. Okusanhlamvu okuphelele, amaprotheni anomkhawulo wamafutha, amafutha anempilo, izithelo, nemifino konke kufanele kube yingxenye yokudla kwakho.

Okusanhlamvu okuphelele njengegwayi elinsundu, ama-oats, ne-quinoa kugcwele ama-carbohydrate anika amandla kanye nefayibha okusiza ukuthi uhlelo lwakho lokugaya ukudla lusebenze kahle. Iphrotheni, etholakala ekudleni njengeqanda, inyama yenkukhu, inhlanzi, ubhontshisi, nentengu, ibalulekile ezicutshini nasemithanjeni eqhubeka ikhula yengane. Futhi ikugcina usuthi isikhathi eside, okungasindisa impilo ngezinsuku ozimatasa ngazo.

Ungakhohlwa amafutha anempilo. Ukudla okunjengama-avocado, amantongomane, kanye namafutha omnqumo kuyimithombo emihle yamafutha asiza ekuthuthukisweni kobuchopho bengane yakho. I-DHA, i-omega-3 fatty acid etholakala ku-salmon namaqanda aqinisiwe, ibaluleke kakhulu ekuthuthukisweni kobuchopho namehlo engane [3].

Bese, kunjalo, kukhona izithelo nemifino. Zigcwele amavithamini nama-antioxidant avikela amaseli akho futhi akhuthaze ukukhulelwa okulula okunempilo. Imifino eluhlaza enamagqabi enjenge-spinach ne-kale iyimifino enamandla ngesikhathi sokukhulelwa ngoba inothile nge-folate, insimbi, kanye ne-calcium.

Ukudla Okufanele Ukugweme Ngesikhathi Sokukhulelwa

Ngenkathi kukhona uhlu olude lokudla okufanele ukudle ngesikhathi sokukhulelwa, kukhona futhi uhlu lwezinto okufanele uzigweme. Izinhlanzi ezinomthamo omkhulu we-mercury njenge-swordfish ne-king mackerel akufanele uzidle ngoba i-mercury ingalimaza uhlelo lwezinzwa olusakhulayo lwengane. Ukudla okungaphekiwe noma okungapheki kahle njenge-sushi noma inyama engaphekiwe kahle kungaba namagciwane ayingozi angaholela ekudleni okonakele, okuyingozi kakhulu uma ukhulelwe.

Ukudla okucutshunguliwe okunoshukela owengeziwe, usawoti, namafutha angaphilile nakho kufanele kwehliswe kakhulu. Akukuniki lutho oluningi ngokomqondo wokudla okunempilo futhi kungafaka isandla ekuzuzeni isisindo ngokweqile. Futhi nakuba ikhofi eliqukethe i-caffeine lingekona okumele uliyeke ngokuphelele, kufanele ulinganisele ukuthi udla malini, cishe u-200 mg ngosuku—okulingana nekomishi yekhofi engu-12-ounce. Utshwala, nokho, akumele uphuze nhlobo ngoba lungadala ukukhubazeka kokuzalwa nezinkinga zokuthuthuka [4].

Ukuphuza Amanzi Kubaluleke Kakhulu Kunalokho Ocabanga

Akukhona nje kuphela ngalokho okudlayo—nalokho okuphuza kubalulekile ngokulinganayo ngesikhathi sokukhulelwa. Ukuphuza amanzi anele kusiza ukuba umzimba wakho usebenze kahle futhi kuqinisekise ukuthi izakhi zokudla zidluliselwa kumntwana wakho. Kufanele uhlele ukuphuza izinkomishi zamanzi ezingu-8–10 ngosuku, ngisho nangaphezulu uma kushisa noma uma usebenza kakhulu [5].

Ubisi luyisinqumo esihle esinye ngoba lunikeza i-calcium ne-vitamin D, kokubili okuyizinto ezisemqoka ekwakhekeni kwamathambo omntwana wakho. Ijusi enezakhi ezengeziwe nayo ingaba umthombo omuhle wamavithamini, kodwa kungcono unamathele ku-100% ijusi yezithelo ugweme iziphuzo ezinoshukela omningi noma ama-sweetener okwenziwa.

Ukulangazelela Nokuzonda Ukudla: Indlela Yokuzilawula

Imifiso yokulangazelela ukudla ngesikhathi sokukhulelwa iyenzeka ngempela, futhi kwesinye isikhathi ingaba namandla kakhulu. Kulungile ngokuphelele ukuyizwela ngezikhathi ezithile, kodwa ukulinganisela kubalulekile. Uma ulangazelela okuthile okumnandi, khetha inketho enempilo njengesiqhamo noma ucezu oluncane lukashokoledi omnyama. Uma okusalithisayo kukudonsela, zama i-popcorn noma ama-cracker enhlama ephelele esikhundleni sama-chips.

Ukuzonda okuthile ekudleni, ngakolunye uhlangothi, kungakwenza kube nzima ukunamathela ohlelweni lwakho lokudla ngesikhathi sokukhulelwa. Uma ezinye izivinyo noma ukunuka kukwenza uzizwe ulambatha, funa ezinye izinketho ezinikeza izakhi ezifanayo. Ngokwesibonelo, uma ungasikhoni nhlobo isinongo senhlanzi, zama imbewu ye-flax noma amantongomane e-walnut ukuze uthole ama-omega-3 akho [6].

Izakhi Zokudla Ezikhulisa Ukuzala Nempilo Ngesikhathi Sokukhulelwa

Ezinye izakhi zokudla zibaluleke ngokukhethekile ekuzaleni nasenkathini yokukhulelwa. I-myo-inositol ne-d-chiro-inositol, ngokwesibonelo, zisiza ukulinganisa amahomoni futhi zithuthukise ikhwalithi yamaqanda, ikakhulukazi kwabesifazane abane-PCOS. I-CoQ10, i-antioxidant enamandla, ivikela amaqanda nesidoda ekulimaleni futhi ikhulise amandla okukhulelwa.

IMagnesium ingesinye isakhi esibalulekile esisekela ukusebenza kahle kwamaqanda esibeletho futhi sisize ekulawuleni amahomoni. IZinc ne-selenium, ezitholakala ekudleni njengezinkwa zamantongomane nembewu, zibalulekile empilweni yokuzala kwabesilisa nabesifazane. Lezi zakhi azisekeli nje ukukhulelwa; futhi zineqhaza ekukhulelweni okunempilo ngokujwayelekile [7].

Indlela Yokuhlela Ukudla Kwakho Ngesikhathi Sokukhulelwa

Ukuhlelela ukudla kwakho kusenesikhathi kungakwenza kube lula ukunamathela ekudleni okunempilo. Qala usuku lwakho ngesidlo sasekuseni esinomsoco, njengismoothie owenziwe ngeGreek yogurt, isipinashi, namajikijolo abandisiwe. Ngesidlo sasemini, khetha isaladi yenkukhu egriliwe enotshani obuningi, amantongomane, kanye nokhukhamba lwamafutha omnqumo. Isidlo sakusihlwa singafaka okuthile okufana nensalmon ebhakwe enohlangothi lwe-quinoa nemifino ebhakiwe.

Amasnack abalulekile ngokufanayo. Yenza izinto zibe lula ngezicucu ze-apula ne-almond butter, isandla sezinhlamvu ezingafakwanga usawoti, noma imbiza encane ye-cottage cheese enezithelo ezintsha. Lezi zinketho azinempilo kuphela kodwa futhi zilula ukuzilungisa, okuyinzuzo enkulu uma ubhekene nokukhathala kokukhulelwa [8].

Izimpawu Ezivamile Zokukhulelwa Nendlela Ukudla Okungasiza Ngayo

Uhlelo lwakho lokudla ngesikhathi sokukhulelwa lungasiza futhi ukuphatha ezinye zezimpawu zokukhulelwa ezingathandeki. Isibonelo, isicanucanu sasekuseni singakwenza kube nzima ukudla, kodwa iziphuzo noma izibiliboco ezincane, ezingenanambitheka kakhulu ezifana nama-cracker noma i-toast zingasiza ukuthulisa isisu sakho. Uma unenkinga yenhliziyo eshisa, gwema ukudla okunespice noma okune-acid futhi uhlale ekudleni okuncane ngezikhathi eziningi.

Ukuqunjelwa nakho kuyinkinga evamile, kodwa ukwengeza u-fiber ekudleni kwakho kungaletha umehluko omkhulu. Okusanhlamvu okuphelele, izithelo, nemifino kungabangabangane bakho abakhulu lapha [9]. Qiniseka nje ukuthi uphuza amanzi anele ukuze kusizwe ukuthi u-fiber wenze umsebenzi wawo.

Okufanele Ukhumbule Ekugcineni

Uhlelo lwakho lokudla ngesikhathi sokukhulelwa alukhulumi nje kuphela ngokudla ukudla okulungile. Lukhuluma nangokukuqonda ukuthi kufanele udle kangaki ngesikhathi sokukhulelwa nokulalela izidingo zomzimba wakho. Ngokugxila ekudleni okunezakhamzimba eziningi, ukuhlala umanzi emzimbeni, nokulawula izifiso nezinto ongazithandi, ungazinika wena nengane yakho ukuqala okuhle ngangokunokwenzeka. Ukukhulelwa uhambo, kanti ukudla kwakho kungelinye lamathuluzi abaluleke kakhulu onawo okukusiza uliqondise ngempumelelo [10].

Imibuzo evame ukubuzwa

Ngingadla ukudla okukhulu kathathu ngosuku esikhundleni sokudla okuncane kaningi?

Ungakwenza lokho uma kukusebenzela, kodwa ukudla okuncane kaningi kuvame ukusiza isicanucanu nenhliziyo eshisa, okuxhaphake ngesikhathi sokukhulelwa.

Ingabe kulungile ukuvumela izifiso zami zokudla?

Yebo, kulungile ukuvumela izifiso ngezikhathi ezithile, kodwa zama ukulinganisa lawo ma-indulgence ngokudla okunezakhamzimba eziningi ukuze ugcine ukudla okunempilo.

Ngabe kufanele ngigweme zonke izinhlanzi ngesikhathi sokukhulelwa?

Cha, ungadla izinhlanzi ezifana ne-salmon ne-sardines, ezinezinga eliphansi le-mercury. Gwema izinhlanzi ezinezinga eliphezulu le-mercury ezifana ne-swordfish ne-king mackerel.

Ngidinga izithasiselo uma ngidla ukudla okulinganiselayo?

Yebo, amavithamini abesimunyisweni ayatuswa ukuqinisekisa ukuthi uthola inani elanele lezinto ezibalulekile ezifana ne-folic acid nensimbi.

Ngingahlala kanjani ngimanzi emzimbeni uma ngingawuthandi amanzi angenalutho?

Ungangeza ijusi yezithelo encane, ufake amanzi akho ngamacwecwe kalamula noma ukhukhamba, noma uphuze ubisi ukuze wengeze amavithamini nezakhamzimba.

Izikhombo

1. Butte, N. F., Wong, W. W., Treuth, M. S., Ellis, K. J., & O'Brian Smith, E. (2004). Izidingo zamandla ngesikhathi sokukhulelwa ezisuselwe ekusetshenzisweni okuphelele kwamandla nasekubekweni kwamandla emzimbeni. The American Journal of Clinical Nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/15159239/
2. Rana, Mahendra & Bisht, Satpal & Rana, Amita & Upadhyay, Jyoti. (2017). Izikhubekiso zethubhu yezinzwa, imbangela yazo: Ukuchayeka kwezinto zemvelo namajini, okungenzeka kube yizinto eziyingozi. Kutholakala ku: https://www.researchgate.net/publication/316697059_Neural_tube_defects_its_etiology_Environmental_exposures_and_genes_possible_risk_factors
3. Mendez, M. A., Torrent, M., Julvez, J., Ribas-Fitó, N., Kogevinas, M., & Sunyer, J. (2009). Ukudla kukamama inhlanzi nezinye izinhlobo zokudla kwasolwandle ngesikhathi sokukhulelwa kanye nentuthuko yemizwa nengqondo yengane eneminyaka engu-4. Public Health Nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19026093/
4. Rostand, A., Kaminski, M., Lelong, N., Dehaene, P., Delestret, I., Klein-Bertrand, C., Querleu, D., & Crepin, G. (1990). Ukusetshenziswa kotshwala ngesikhathi sokukhulelwa, izici zobuso nobuso, nokukhula kombungu. Journal of epidemiology and community health. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC1060674/
5. Olsen, S. F., & Secher, N. J. (2002). Ukusetshenziswa okuphansi kokudla kwasolwandle esikhathini sokuqala sokukhulelwa njengengozi yokubeletha ngaphambi kwesikhathi: ucwaningo lweqembu elubhekele phambili. BMJ (Clinical research ed.). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/11859044/
6. Tanbo, T., Mellembakken, J., Bjercke, S., Ring, E., Åbyholm, T., & Fedorcsak, P. (2018). Ukuvuselelwa kokuvuthwa kwamaqanda esifweni se-polycystic ovary syndrome. Acta obstetricia et gynecologica Scandinavica. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/29889977/
7. Rocha, T., Allotey, J., Palacios, A., Vogel, J. P., Smits, L., Carroli, G., Mistry, H., Young, T., Qureshi, Z. P., Cormick, G., Snell, K. I. E., Abalos, E., Pena-Rosas, J. P., Khan, K. S., Larbi, K. K., Thorson, A., Singata-Madliki, M., Hofmeyr, G. J., Bohren, M., Riley, R., … International Calcium in Pregnancy (i-CIP) Collaborative Network (2023). Ukwengeza i-calcium ukuvimbela i-pre-eclampsia: iprothokholi yohlanganiso lwedatha lwesibambiqhaza ngasinye, i-network meta-analysis nokuhlolwa kwezomnotho wezempilo. BMJ Open. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC10186423/
8. Ramakrishnan, U., Grant, F., Goldenberg, T., Zongrone, A., & Martorell, R. (2012). Umphumela kokudla kwabesifazane ngaphambi nangesikhathi sokuqala sokukhulelwa emiphumeleni kamama nengane: uhlaziyo olunohlelo. Paediatric and perinatal epidemiology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22742616/
9. Imdad, A., & Bhutta, Z. A. (2011). Umphumela wokwengezwa kokudla okunamaprotheni namandla alinganiselwe ngesikhathi sokukhulelwa emiphumeleni yokuzalwa. BMC Public Health. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/21501434/
10. Lassi, Z. S., Padhani, Z. A., Rabbani, A., Rind, F., Salam, R. A., & Bhutta, Z. A. (2021). Imiphumela yezinyathelo zokondla ngesikhathi sokukhulelwa ezimeni zokuzalwa, empilweni nengqondo yengane: Uhlaziyo olunohlelo lobufakazi bamazwe anemali ephansi naphakathi. Campbell systematic reviews. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8356342/