Amathiphu Abalulekile Kowesifazane Okhulelwe Ngokudla Nokuthatha AmaKhalori Ngesikhathi Sokukhulelwa

Ngezinye izikhathi, owesifazane okhulelwe uyazibuza ukuthi angazihlanganisa kanjani zonke izincomo mayelana nokudla, izithasiselo zokudla okunomsoco, nokuzinakekela. Abantu abaningi bathi kukhona indlela elungile nendlela engalungile, kodwa iqiniso ukuthi kungahluka kumuntu nomuntu. Ngezansi, uzothola ingxoxo ngokudla amakhalori ngesikhathi sokukhulelwa, izincomo zokudla ngesikhathi sokukhulelwa, kanye nemibono embalwa ewusizo yokusekela ukukhiqiza inzalo nokunethezeka jikelele. 

Ukuqonda Ukubaluleka Kokudla Okunempilo

Lapho ugxila ekudleni kwesikhathi sokukhulelwa, akukhona nje nje ukuqoqela ndawonye noma yiluphi uhlobo lokudla. Indlela oyithatha ngokudla okunomsoco ngesikhathi sokukhulelwa ibalulekile kokubili enhlalakahleni yakho nasekuthuthukisweni kokuqala komntwana. Izithelo, imifino, namaprotheni angenamafutha amaningi kuvame ukwenza umgogodla wokudla kwakho. Noma okungenani, kufanele kwenze njalo. Ungase futhi uthole ukuthi izinhlamvu eziphelele, ezifana nerayisi onsundu noma i-oatmeal, zingasiza ukugcina ushukela wegazi lakho uzinzile.

Ukuzama ukulinganisa ukudla kwakho ngesikhathi sokukhulelwa kwesifazane kungesinye isikhathi kungazwakala kukhathaza kakhulu. Ungase uthande okumnandi noma uzithole ulangazelela okunosawoti ntambama ngayinye. Lokho kujwayelekile. Vele uhlosise ukuxuba kahle amavithamini, amaminerali, nezinye izinto ezondlayo eziwusizo njengofolic acid nensimbi. Ezinye izazi zezempilo zisho nokubaluleka kwe-magnesium, engase isekele umsebenzi wemisipha [1].

Kuyasiza ukuba nezinketho ezimbalwa zokudla okulula okulungiselelwa masinyane eduze, ukuze ungalingeki ukudla okunomsoco ophansi. Futhi uma ukwazi, hlafuna izithelo ezimbalwa noma imifino ephekiwe kancane phakathi nosuku.

Yebo, ukuzizwa ukhathele kungenza kube nzima ukupheka ukudla okulinganiselayo, kodwa noma yimiphi imizamo emincane ingaba nomthelela omkhulu. Sikhulume yini ngokunisela umzimba ngamanzi? Ukuphuza amanzi anele kunciphisa lezo zinhloko ezibuhlungu ozesabayo futhi kusiza uhlelo lwakho lokugaya ukudla luqhubeke nokusebenza kahle.

Ucwaningo luveza ukuthi abesifazane abakhulelwe nokudla okunomsoco kuhlobene kakhulu, kuthinta kokubili amandla kamama namaphethini okukhula komntwana esesiswini.

Izinto eziyi-10 ezidingwa owesifazane okhulelwe.

1. Ukuphumula Okwenele: Ukulala kahle kubalulekile. Kwezinye izinsuku zobusuku kuba nzima, kodwa phumula noma nini lapho kungenzeka.
2. Ukunisela Umzimba Ngamanzi: Amanzi asiza ukugcina inani elengeziwe legazi elakhiwa umzimba wakho.
3. Ukudla Okulinganiselayo: Amaprotheni angenamafutha amaningi, izithelo, imifino, nezinhlamvu eziphelele.
4. Ukuzivocavoca Okumnene: Mhlawumbe ukuhamba kancane noma ukwelula umzimba okwangaphambi kokubeletha.
5. Ukusekelwa Ngokwengqondo: Yabelana ngezikhathi zakho eziphezulu neziphansi nabantu omethembayo.
6. Ukuhlolwa Okuvamile: Ukuvakashelwa kwangaphambi kokubeletha kungasiza ukulandela inqubekelaphambili yakho.
7. Amavithamini Abalulekile: Cabanga nge-folic acid, i-iron, namanye ama-nutrient.
8. Amacebo Okuphumula: Ukuphefumula okujulile noma ukugxila okuthambile (meditation) kungase kusize ukwehlisa ingcindezi.
9. Ukuma Okuhle Komzimba: Njengoba umzimba wakho ushintsha, zama ukugcina ukuvumelana komgogodla nomzimba wonke.
10. Izingubo Ezinomoya: Gqoka izingubo eziguquguqukayo, ezikwazi ukuvumelana nomzimba wakho okhulayo.

Ungakhetha iphuzu elilodwa noma amabili nsuku zonke ozogxila kuwo, uma lokho kubonakala kuyinto engokoqobo kunokuzama ukubhekana nakho konke ngesikhathi esisodwa.

Ukugcina ibhalansi phakathi kwama-macronutrient nezithasiselo kuhlala kuyinto ebalulekile ekudleni kwabesifazane abakhulelwe, kungakhathaliseki ukuthi bakwisigaba sini sokukhulelwa [2].

Ama-Micronutrient Athuthukisa Impilo Yokuzala Yonke

Ingxenye ebalulekile yokudla okunempilo ngesikhathi sokukhulelwa imayelana nama-micronutrient. Isibonelo, abantu abaningi bayabona ukuthi i-iron isiza ukuthwala umoya-mpilo kuwo wonke umzimba, okuyinto ebaluleke kakhulu kwabesifazane abakhulelwe. Ukushoda kwe-iron kungaholela ekukhathaleni, ngakho qaphela ukuthi uthola malini kokudla kwakho futhi mhlawumbe nasezithasiselweni uma kunconywa.

I-Zinc nayo ingenye “inkanyezi”, idlala indima ebalulekile ekwehleni nasekwandeni kwamaseli. Kanti i-selenium inikeza ukweseka okuthiwa ama-antioxidant okungagcina amaseli esebenza kahle. Kwesinye isikhathi, uhlelo lokusekela ukuzala lufaka i-Myo-Inositol ne-D-Chiro Inositol. Lokhu kungasiza ekulinganiseni amahomoni kwabanye abantu, ikakhulukazi labo abahlangabezana nezinkinga ezifana ne-PCOS [3].

Uma ufuna ukwandisa ukumuncwa kwe-iron, ukuhlanganisa ne-vitamin C kuyelulekwa kakhulu. Kuyindlela elula kakhulu—njengokuphuza ingilazi encane yejusi kalamula noma ka-orenji uma udla isipinashi noma inyama ebomvu enongeniso omncane wamahawu.

Abanye abantu baphinde bathole ukuthi amavithamini e-B asiza amazinga wamandla kanye nenqubo yokushintsha ukudla emzimbeni (metabolism). Yonke le mininingwane ingabonakala incane, kodwa uma ihlanganiswa, inikela ekudleni okunamandla ngesikhathi sokukhulelwa futhi ingasiza ekukhuleni okuphelele kosana lwakho olusakhula.

Ukuchaza Izidingo Zokuthatha Amakhalori

Umbuzo ohlala uvela kaningi uthi owesifazane okhulelwe kufanele adle malini? Impendulo elula ukuthi iyashintsha ngokuya ngesigaba sokukhulelwa futhi iyehluka kumuntu nomuntu. Emasontweni okuqala, abanye abakubiza ngokuthi yisikhathi sokudla kwesigaba sokuqala sokukhulelwa, amakhalori angeziwe kungenzeka angabi adingeka neze. Noma uma edingeka, kuba mancane kakhulu.

Emuva, cishe esigabeni sesibili sokukhulelwa, ungase wengeze cishe amakhalori angeziwe angu-300 kuya ku-340 ngosuku ngokwesilinganiso. Lapho ususondela engxenyeni yokugcina, abanye abantu bawakhuphula abe cishe amakhalori angeziwe angu-450 ngosuku. Kodwa akekho umthetho owodwa ofanelana nawo wonke umuntu. Izinga lokunyakaza, uhlobo lomzimba, nezimo zezempilo osunazo konke kungamisa lokho okulungele wena [4].

Esikhundleni sokubheka kakhulu izinombolo, gcina nje unaka ikhwalithi. Kulula ukugcwala ukudla okunamakhalori amaningi kodwa okunomsoco omncane, kodwa lokho kungasala umzimba wakho ngaphandle kwezingxenye ezibalulekile ezidingekayo kumama nengane.

Odokotela bavame ukuncoma ukuhlolwa kwe-ultrasound okuningiliziwe lapho owesifazane okhulelwe esondela esikhathini sesibili sokukhulelwa, ukuqinisekisa ukuthi konke kuhamba ngendlela.

Ukwakha Ukudla Okuhle Kakhulu Kwesikhathi Sokukhulelwa

Abaningi bafuna ukuthola ukudla okungcono kakhulu kwe-khulelo okulula okuhambisana nokuthandwa komuntu. Lokho kungasho ukuthambekela ekudleni okungadli inyama, ukudla okuhlanganisayo, noma olunye uhlobo. Okubalulekile wukuthi uhlale ukudla kwakho kuhlangene kahle. Isibonelo, imifino ingaletha amavithamini A no-C, kanti izithelo zivame ukuba ne-antioxidants ezifana ne-vitamin C noma ifayibha eliwusizo.

Okusanhlamvu okuphelele, ngempela, kungaba umqondo omuhle ngoba kunikeza amandla azinzile—akukho ukwenyuka nokwehla ngokweqile. Amaprotheni angenamafutha amaningi njengenyama yenhlanzi, inkukhu, noma ubhontshisi angasiza ekwakhekeni kwezicubu futhi akugcine usuthi. Ubisi noma okunye okulingana nobisi, uma kukwaziwa ukubekezelelwa, kuletha i-calcium ne-vitamin D. Kuphinde kube yimithombo emihle yephrotheni.

Ngezinye izikhathi ungafisa ukudla okumnandi noma okunosawoti. Uma sibheka iqiniso, izifiso zokudla ziyenzeka. Uma kunjalo, ungazama ukuhlanganisa lowo mnandi omncane namaceleni anomsoco noma wehlise usayizi wezingxenye kunokukuyeka ngokuphelele. Lolo hlobo lokulinganisela lusiza owesifazane ngesikhathi se-sikhathi sokukhulelwa ahlale ephethe isimo ngenkathi ejabulela nohambo [5].

Ukugxila Kumavithamini Namaminerali Abalulekile

Ohlelweni lokudla okujwayelekile ngesikhathi sokukhulelwa, amanye amavithamini namaminerali agqama. I-folic acid, noma i-folate, ibaluleka kakhulu ngoba ingasiza ukuvimbela ukukhubazeka kwe-neural tube. Yingakho odokotela abaningi begcizelela ukuthatha okungenani ama-microgram angu-400 kuya ku-600 nsuku zonke.

I-vitamin B complex, njengama-B6, B12, nokunye, ingasiza amazinga wamandla nokulawulwa kwama-hormone. I-calcium ivelele empilweni yamathambo, hhayi kuwe kuphela kodwa futhi nasekakhasini lamathambo akhula omntwana. Futhi i-magnesium ingaba yigugu elicashile kukho konke kusukela ekusebenzeni kwemisipha kuya ezinhlanganweni zokuguqulwa kokudla kube ngamandla emzimbeni.

Ngezinye izikhathi, abantu bacabangela ama-amino acid noma amakhemikhali afana ne-taurine ukunciphisa ingcindezi. Enye into abanye abayithandayo yi-Biotin, engasiza impilo jikelele (futhi ingakwenza izimanga ezinweleni nasezinziphoni). Sekukonke, ukuhlukahluka kwezondlo kuyisigaba esikhulu sokudla okunempilo ngesikhathi sokukhulelwa.

Uma ungaqiniseki ukuthi uyahlangabezana nalezi zinhloso zezondlo, cabanga ngokuhlola ilebula lesithasiselo sakho se-prenatal noma ukuxoxa nochwepheshe bakho bezempilo [6].

Ukuhlola Ukudla Okuhle Kakhulu Okudliwayo Uma Ukhulelwe

Abantu abaningi babuza ngokudla okuhle kakhulu okumele kudliwe ngesikhathi ukhulelwe, kodwa awekho uhlu oluyimilingo olunethezekela wonke umuntu ngendlela efanayo. Ungase ubone ukuthi into efana ne-salmon, egcwele ama-Omega-3, ingaba ukukhetha okuhle kwamafutha abalulekile. Imifino enamagqabi aluhlaza okotshani, okuhlanganisa iklabishi i-kale noma isipinashi, inikeza i-folate nensimbi.

Ama-berries nawo amahle kuma-antioxidant, futhi anambitheka kahle. I-yogurt (noma uhlobo lwe-dairy-free olunekhwalithi) ingakunikeza iphrotheni ne-calcium. I-tofu noma i-broccoli, kanye nobhontshisi, kungasiza abantu abagwema ukudla okubisi.

Kodwa khumbula, akuhlali kusebenza ukuthi uthole yonke into edingekayo ekudleni kuphela. Uma uzithola uswele ezinye zezondlo, udokotela noma uchwepheshe bokudla bangakuhola ekusetshenzisweni kwezithasiselo eziphephile. Yilokho okwenza uqinisekise ukuthi umzimba wakho nengane yakho nihlala nisekelwe kahle kuyo yonke inkathi yokukhulelwa [7].

Ukwabiwa Kwamakhalori Nokuhlela Izidlo

• Isidlo sasekuseni: Abanye abantu badla inkomishi encane ye-oatmeal noma isiriyeli yenkozo ephelele enezithelo.
• Isidlo sasemini: Umthombo wephrotheni encane ngamafutha, njengenkukhu noma ubhontshisi, kanye nemifino.
• Isidlo sakusihlwa: Okusanhlamvu okuphelele njengama-quinoa noma irayisi elinsundu, mhlawumbe kuhambisane nenhlanzi noma amafutha anempilo njenge-avocado.
• Ama-snack: i-Greek yogurt, izithelo ezintsha, noma isandla samacracker enkozo ephelele ukuze uhlale ugcwele phakathi kokudla.

Kuvamise ukuba kuhlakaniphile ukusabalalisa ukudla ocebile ngezondlo usuku lonke. Izingxenye ezinkulu ngokweqile zingakwenza uzizwe ugcwele futhi ungakhululekile. Ukudla ngokuvamile kodwa ube nemisebenzi emincane kungasiza ukuzinza kwamandla. Uma weqa ukudla okuningi kakhulu, ungazibeka engozini yokwehla kwamandla noma indlala eqhubekayo ekugqugquzelayo ukuthi udle ngokweqile kamuva.

Ngezinye izikhathi kuba nzima ukukhetha ukuthi udle ini ngesikhathi sokukhulelwa uma uhlushwa yizifiso zokudla ezinamandla, ngakho gcina ama-snack acebile ngezondlo etholakala kalula [8].

Izithako Eziyinhloko Ezingasiza Ekuzaleni

Abanye abantu baphinde bacabange ngokuzala ngesikhathi besebenzisa ukudla okukhethekile ngesikhathi sokukhulelwa. Kukhona ezinye izithako ezivame ukuvela ezingxoxweni mayelana nokukhulelwa nokuzinza kwama-hormone. I-Myo-Inositol ne-D-Chiro Inositol zivela kaningi ngoba olunye ucwaningo luzihlobanisa nokuthuthuka kokuzwela kwe-insulin namaphethini okuvunda kwamaqanda.

Khonamanjalo, i-CoQ10 iyahlonishwa ngezici zayo ze-antioxidant. Abantu kwesinye isikhathi bakhankanya i-ginseng noma i-Withania Somnifera (Ashwagandha) ngoba kuthiwa zisekela ibhalansi yamahomoni emvelo futhi zehlise amazinga okucindezeleka [9]. Bese kuba khona L-Carnitine, engase isize impilo yesidoda emadodeni.

Isimo somuntu ngamunye sihlukile, ngakho uma unokukhathazeka okukhethekile ngokuzala, bhekana nochwepheshe bezempilo ukuze uqiniseke ukuthi ukhetha indlela engcono kakhulu yezidingo zakho ezihlukile.

Ukubhekana Nezinguquko Zesisindo Ngesikhathi Sokukhulelwa

Ingxoxo ngesimo sesisindo ingenza noma ubani angakhululeki, kodwa iyingxenye yokuba owesifazane okhulelwe. Ngezinye izikhathi ungakhuluphala kancane kakhulu esigabeni sokuqala sokukhulelwa lapho ushintsha ukudla kwakho. Ngemva kwalokho, isisindo sikhula ngokuzinzile kakhulu. Akukho fomula ejwayelekile elingafanelana nabo bonke.

Abantu abaningi bangeza cishe i-1 pound ngesonto esigabeni sesibili nasesithathu sokukhulelwa, kodwa lokho kungashintsha kuye ngezinto ezifana ne-BMI yakho ngaphambi kokukhulelwa. Khumbula ukuthi isikali asikhombisi kuphela amafutha omzimba; sifaka nesisindo somntwana, amanzi e-amniotic, ukwanda kwegazi, nokunye.

Uma udidekile mayelana nokuthi owesifazane okhulelwe kufanele adle malini noma ukuthi izinombolo ezisesikalini zishintsha kanjani, xoxa ngqo nodokotela wabakhulelwe (prenatal provider). Izeluleko ezenzelwe wena ngokukhethekile ziwumthombo onokwethenjelwa kunemigomo ejwayelekile [10].

Izibonelo Zezidlo Ngokudla Okunempilo Nokulula

• I-breakfast burrito: Fudumeza i-tortilla ye-whole-grain. Thatha amaqanda uwaxove ukuze uthole amaprotheni. Faka utamatisi oqoshiwe nesipinashi. Kuyisidlo esisebenziseka kalula, esisheshayo.
• Isobho esigcwele imifino: Phonsa izaqathe, uphizi nebhontshisi ebhilothini emnene. Ukhonze nesinkwa esiphelele (whole-grain). Kuthokozisa kakhulu.
• I-parfait yezithelo ne-yogurt: Beka izingqimba zama-berry ukuthola ama-antioxidant kanye ne-yogurt engenawo ushukela owengeziwe ukuthola i-calcium eyengeziwe.

Le mibono ikusiza ukuthi ufake ukudla okuhle ngesikhathi sokukhulelwa noma ngisho nokudla okuhle kokukhulelwa ngezindlela ezinosawoti nezinambitheka. Futhi ungahlala uyivumelanisa nemifino noma amaprotheni onawo ngaleso sikhathi ekhaya. Mhlawumbe ufaka inyama yenkukhu eseleyo noma isipinashi esengeziwe. Vumela ukunambitheka kwakho kukuqondise [11].

Amathiphu Asebenzisekayo Esigabeni Sokuqala Sokukhulelwa Nangezikhathi Ezizayo

Ukuphatha ukudla ozokudla ngesikhathi sokukhulelwa kungaba lula uma uhlela noma uthenga kusengaphambili. Abanye abantu basebenzisa amaqhinga e-meal-prep ngokuzinika usuku olulodwa ngesonto ukupheka izinto ezithile ngobuningi. Ngale ndlela, baba nokukhetha okuphilayo efrijini, okunciphisa ingcindezi emva kosuku olunomsebenzi omningi.

Ukuphuza amanzi njalo ngomkhuba oyisimiso kungelinye lamathiphu abantu abangase balithole liyaphindwa-phindwa, kodwa ngempela ikusiza ugcine amandla engaguquguquki. Ungenza futhi imisebenzi emnene njenge-prenatal yoga noma ukuhamba ngezinyawo. Ukunyakaza kuvame ukusiza ukugaya ukudla, kunciphise ingcindezi, futhi kuthuthukise isimo sengqondo.

Uma uhlangabezana nesicanucanu sasekuseni, ukudla kancane okokulaya okulula njengama-cracker omile noma amacereal angenalutho kungasiza. Abanye bathola ukuthi itiye elenziwe ngo-ginger/ujinja lisiza ukunciphisa isicanucanu. Ukulalela izimpawu zomzimba wakho kubalulekile ngoba ukukhulelwa ngakunye kwehluka.

Ungabuye ulandele noma yiziphi izinto ezikubangela isicanucanu, njengamaphunga anqunu kakhulu noma ukulamba isikhathi eside. Ngezinye izikhathi ngeke udinge ngisho nesidlo esigcwele, inxenye encane nje. Lokho kunganele ukuthulisa isisu esingazinzile [12].

Okubaluleke kakhulu

Owesifazane okhulelwe olandela indlela elinganiselayo unethuba elikhulu lokuzizwa ekhululekile futhi eqinile kulezo zinyanga eziyisishiyagalolunye. Kuyasiza kakhulu ukucabangisisa ngokudla okuhle kakhulu ngesikhathi sokukhulelwa noma ukufunda ukuthi yini ongayidla ngesikhathi sokukhulelwa ukuze unikeze umzimba wakho—nengane yakho—izakhamzimba eziwusizo. Uma ukhathazekile ngokudla ngesikhathi sokukhulelwa noma ukuthi ngabe uthola amavithamini anele yini, xoxa nomhlinzeki wakho wezempilo ukuze nilungise kahle. Ukunaka ukudla kwe-prenatal akukaze kube umzamo ongenanzuzo. Noma ngabe unelukuluku lokwazi ukuthi yini ongayidla phakathi ne-first trimester noma ukuthi ezinye amaminerali angasiza kanjani, kunokuningi ongakufunda. Ngokugxila kokudla okungakacutshungulwa kakhulu, ukunisela umzimba njalo, nokuthola izakhamzimba ezahlukene, ungakha indawo esekelayo enganeni.

Imibuzo ejwayele ukubuzwa

Ingabe ikhona uhlelo lokudla olukhethekile lokukhulelwa kokuqala?

Wonke umuntu uhlukile, ngakho akukho hlelo olulodwa olusebenzela bonke. Cabanga ngokudla okuhlukahlukene okunempilo ngesikhathi sokukhulelwa—amaprotheni anomsoco, izithelo, imifino, nezinye izinhlamvu eziphelele. Ungalungisa ubukhulu bezabelo uma uthola ukuthi ezinye izinto zokudla zikusinda kakhulu noma uma ukhetha ukudla okukhanyayo.

Ngingayilawula kanjani isicanucanu ekuqaleni kokukhulelwa?

Zama ukudla okuncane, okuphindaphindiwe. Okudla okulula okungenanambitheka okunamandla, njengama-cracker noma amacereal omile, kungasiza. Ukunisela umzimba kubalulekile, futhi abanye bathola ukuthi ujinja uyasiza. Ukuphumula okwanele nakho kwenza umehluko.

Ngingakwazi yini ukuzivocavoca uma ngigxile ekudleni ngesikhathi sokukhulelwa?

Ukuzivocavoca okuthambile kuvame ukuhambisana nalokho okufanele ukudle ngesikhathi sokukhulelwa. Ukuhamba noma i-prenatal yoga elula kuvame ukunconywa, kodwa hlala uhlole nomhlinzeki wakho wezempilo ukuze uqiniseke ukuthi ukuphepha kuwena.

Kuthiwani ngamavithamini angaphandle kwe-folic acid?

Insimbi, i-calcium, i-zinc, i-magnesium, ne-choline nakho kubalulekile. I-prenatal supplement efanele ngokuvamile iyazifaka lezi, kodwa hlala ufunda amalebula noma ukhulume nochwepheshe kwezokwelashwa uma ungaqiniseki.

Ingabe izithasiselo ezifana ne-CoQ10 ziyadingeka kimi?

Kuncike ezidingweni zomuntu siqu. Abanye basebenzisa i-CoQ10 ukuthuthukisa impilo yamaqanda noma isidoda. Uma ungabaza, khuluma nodokotela. Bangakunikeza imininingwane yokuthi ngabe ezinye izakhi ezikhuthaza ukuzala ziyafaneleka kowesifazane okhulelwe noma ohlelela ukukhulelwa.

Izinkomba

1. Tukur, J., Ahonsi, B., Ishaku, S. M., Araoyinbo, I., Okereke, E., & Babatunde, A. O. (2013). Imiphumela kukamama nasembungwini ngemuva kokwethulwa kwe-magnesium sulphate ekwelapheni i-preeclampsia ne-eclampsia ezikhungweni ezithile zesigaba sesibili: ukungenelela kwezindleko eziphansi. I-Maternal and child health journal. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22956402/
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