Amathiphu abaluleke kakhulu okufanele ukwazi ekulandeleni ukudla kwabesifazane abancelisa ibele kanye nezinzuzo zokudla okuncelisayo ukuze ulahlekelwe isisindo kanye nokudla kwabesifazane abancelisayo ukuze banciphise isisindo

Susan Elgendy
2021-08-22T14:01:53+02:00
Ukudla kanye nokuncipha kwesisindo
Susan ElgendyIhlolwe ngu: UMostafa ShaabanEphreli 21 2020Isibuyekezo sokugcina: eminyakeni engu-3 edlule

Ukudla kokuncelisa ukuze ulahlekelwe isisindo
Ukudla komama abancelisayo kanye namathiphu abaluleke kakhulu kanye nokudla

Uma uncelisa ingane yakho ibele futhi ufuna ukunciphisa umzimba, kungenzeka ukuthi uyidle ngendlela enempilo futhi uqiniseke ukuthi uthola zonke izakhamzimba zengane yakho.

Sonke siyazi ukuthi ubisi lwebele luwukudla okungcono kakhulu kwengane, kodwa kuthiwani ngokudla okufanelekile kukamama ngesikhathi encela? Ngakho-ke, kulesi sihloko sizofunda mayelana nokudla komama abancelisayo, kanye nokudla okubaluleke kakhulu namathiphu, ngakho funda.

Kuyini ukudla kokuncelisa ibele?

Abanye omama abancelisayo bakhathazekile ngesisindo sabo ngemva kokubeletha, ngakho bafuna ukulandela ukudla okukhethekile ukuze banciphise isisindo.Kuyaziwa ukuthi umama oncelisayo angase adinge ukudla okuqinisekisa ukuphepha kwakhe nokuphepha kwengane yakhe, futhi ngesikhathi sokukhulelwa. ngesikhathi esifanayo kusiza ukunciphisa ingxenye yesisindo sakhe.

Ngokuvamile, uhlelo oluhle kakhulu aludingeki ngokuphelele ekudleni ngesikhathi sokuncelisa. Imvelo iwukugxila ekutholeni zonke izakhamzimba ezibalulekile.Kunemisoco embalwa ingane eyidingayo engase ithinteke uma umama oncelisayo engazithathi lezi zakhi, njenge-iodine novithamini B12.

Ngakho-ke, ukudla okuncelisayo kudinga ukudla izakhi ezidingekayo futhi ngesikhathi esifanayo ukugwema ukudla okusiza ukugcina amafutha emzimbeni, okuholela ekuzuzeni isisindo esiningi.

Isiphi isikhathi esifanele sokuncelisa?

Akungabazeki ukuthi isikhathi sokuncelisa sincike kuwena, njengoba ongoti banezincomo zabo, abanye banemibono ehlukene, kodwa owesifazane osenyisayo uyena onqumayo nodokotela nomyeni wakhe ngakho, abanye besifazane bangakhetha. bancelisa ibele amasonto ambalwa kuphela, kanti abanye bancelisa izingane zabo iminyaka emibili.

Kodwa-ke kunesikhathi esinconyiwe sokuncelisa okuvunyelwane ngaso ngongoti bezempilo emhlabeni jikelele uma kukhulunywa ngemigomo yokuncelisa ibele.Nazi ezinye zalezo zincomo zongoti:

  • I-American Academy of Pediatrics incoma ukuthi uncelise izinyanga ezingu-6, bese wengeza ukudla okuqinile okungenani unyaka.
  • Ngokunjalo, i-American College of Obstetricians and Gynecologists iluleka ngokuthi isikhathi sokuncelisa sibe phakathi nezinyanga ezingu-6 zokuqala, bese siqhubeka nokuncelisa ibele ngokudla okuhambisanayo onyakeni wokuqala. Ngemva konyaka wokuqala, ukuncelisa kufanele kuqhubeke inqobo nje uma kunesifiso esifanayo. ngomama nengane.
  • Inhlangano yezempilo emhlabeni iWorld Health Organisation (WHO) incoma ukuncelisa ibele ngokugcwele ezinyangeni zokuqala eziyisithupha bese kuqhubeka ukuncelisa ngokunye ukudla iminyaka emibili nangaphezulu.

Angakanani amazinga okushisa ama-calories lapho uncelisa?

Ziningi izinzuzo zokuncelisa umntwana kusukela ekuzalweni kuze kufike ezinyangeni ezingu-12 noma ngaphezulu.Ubisi lwebele lwaziwa ngokuthi lugcwele amavithamini, amafutha, namaprotheni ukuze kuqinise amasosha omzimba nokukhula okunempilo kwengane.

Ngokuphathelene namazinga okushiswa kwama-kilojoule ngesikhathi sokuncelisa, abesifazane abancelisa ibele bashisa ama-kilojoule angaba ngu-500 engeziwe ngosuku, okungase kuholele ekuncipheni ngokushesha kwesisindo ngemva kokubeletha. Nokho, lokhu akusho ukuthi ukuncelisa ibele kukodwa kuholela ekwehleni kwesisindo, kodwa kunalokho kukhuthaza futhi kukhuthaze ukwehla kwesisindo.

Kunconywa ukuthi ukudla komama abancelisa ibele kuqukethe ama-kilojoule angu-2500 ngosuku (okuvamile amakholori angu-2000 + nama-kilojoule angu-500 engeziwe ngesikhathi sokuncelisa). Yiqiniso, inani lama-kilojoule adingwa owesifazane oncelisayo lincike eminyakeni yakhe, izinga lomsebenzi, kanye nenani lezikhathi zokuncelisa.Uma ama-calories engeziwe, izinga lokushiswa liyakhuphuka kanye nokuncipha kwesisindo ngokushesha.

Ngakho-ke, omama abahlengikazi bazama ukudla ukudla okunempilo nokudla okulula, okufana nebhotela le-peanut, ubhanana nobisi, futhi badle ukudla okuncane okungu-5 ngosuku ukuze balondoloze isisindo.

Yiziphi izinzuzo zokudla okuncelisayo ukuze wehlise isisindo?

Abesifazane abaningi bafuna ukunciphisa umzimba ngemva kokukhulelwa, futhi lokhu kungafinyelelwa ngokuphepha ngokuncelisa ibele, ukudla ukudla okunempilo, nokuzivocavoca. Ngokocwaningo lwango-2019, ukuzuza isisindo ngesikhathi sokukhulelwa nangemva kokukhulelwa nokuzama ukwehlisa isisindo ngendlela efanele kungasiza ukwehlisa isisindo ngesikhathi sokuncelisa ibele futhi kunciphise nengozi yokukhuluphala nokukhuluphala ngokweqile esikhathini eside.

Ngakho-ke, odokotela batusa ukuba omama abancelisa ibele badle ngokucophelela, banikeze isikhathi esanele ngemva kokubeletha, futhi balinde amasonto ambalwa ngaphambi kokunciphisa isisindo. Kuyaphawuleka ukuthi abesifazane abancelisa izingane zabo okungenani izinyanga ezi-3 bangalahlekelwa cishe ngo-3 kg ngaphezu kwabesifazane abangazange bancelise.

Ukudla kokuncelisa ukuze ulahlekelwe isisindo

Ukudla ukudla okunempilo nokunomsoco kuzokunikeza imisoco eminingi ekhuthaza ukukhula kwengane, impilo yakho, nokuncipha kwesisindo.. Lokhu okulandelayo wukudla kwabesifazane abancelisa ibele ukuze behlise isisindo:

  • Khetha ukudla okulula nokunomsoco okufana ne-pizza ye-whole-grain eyenziwe ekhaya, enemifino ekugcwalisweni.
  • Izithelo ezintsha noma ezomisiwe namantongomane angenasawoti njengokudla okulula.
  • Isobho lemifino elinamakhowe noma izingcezu zebele lenkukhu elinethosti ethosiwe.
  • Amazambane abilisiwe, uthathe izingcezu, namafutha amancane futhi aphekwe kuhhavini, futhi kungcono ukwengeza noma iyiphi imifino etholakalayo kuwe, njenge-thyme eyomisiwe noma i-rosemary, kanye nogalikhi omisiwe.
  • Yidla imikhiqizo yobisi efana neyogathi enamafutha amancane noma ingilazi yobisi.
  • Yidla kakhulu isaladi eluhlaza nanoma yiluphi uhlobo lweprotheyini engeziwe kuyo, njengobhontshisi, uphizi noma inkukhu.
  • Yidla amaqanda nsuku zonke ngesidlo sasekuseni nesinkwa esinsundu kanye nesipuni sikashizi we-cottage shizi noma ubhontshisi we-fava, uqiniseke ukuthi wengeza noma yiluphi uhlobo lwemifino esidlweni.
  • Kungcono futhi ukugwema amajusi neziphuzo ezinoshukela eziholela ekukhuluphaleni ngesikhathi sokuncelisa, njengoba zonke iziphuzo ezinoshukela azinikezi noma iyiphi inzuzo kuwe noma enganeni.
  • Ukunciphisa ukudla kwe-caffeine kwanele izinkomishi eziyi-1-2 kuphela ngosuku.
  • Zonke izinhlobo zembewu efana nesesame, i-chia, nembewu kabhekilanga kufanele yengezwe ekudleni kwakho ngenkathi uncelisa.
  • Ukunciphisa izinhlanzi ze-tilapia ngangokunokwenzeka ukuze ugweme i-mercury ekuyo, eyingozi kuwe nengane yakho, futhi esikhundleni salokho kudliwa i-salmon ne-tuna.
  • Ukwengeza udali kanye nama-chickpeas komama abancelisayo kuyisinyathelo esihle sokwehlisa isisindo.
  • Ukudla irayisi le-basmati kuhle kakhulu kwabesifazane abancelisayo ukuze behlise isisindo.

ukudla isikhathi sokuncelisa ngokushesha

Ukudla kokuncelisa ibele
Ukudla okusheshayo ngesikhathi sokuncelisa

Phakathi nenkathi yokuncelisa, umama oncelisayo udinga ukudla okusheshayo nokulula ngoba akanaso isikhathi eside sokupheka nokupheka ukudla okungase kuthathe amahora amaningi. Ngakho-ke, sizofunda ngokudla okulula nokunempilo ngesikhathi sokuncelisa, kodwa ngaphambi kwalokho, nanka amathiphu lapho ulungiselela ukudla okulula nokusheshayo.

Izakhi ezibaluleke kakhulu okufanele zibe khona ekudleni ngakunye:

  • Khetha ukudla okulula okusekelwe kokusanhlamvu okuphelele, izithelo ezintsha nemifino, amaprotheni namafutha anempilo.
  • I-Oatmeal ingenye yokudla okwandisa ukukhiqizwa kobisi, ngakho-ke kufanele udle ama-oats amaningi ekudleni okusheshayo, futhi ungakwazi ukwengeza iyogathi, ubisi, noma izithelo.
  • Yidla ukudla njalo emahoreni amabili kuya kwamane ukuze uthole amandla futhi ugweme ukulamba kakhulu.

1- Ukudla okusheshayo kukatamatisi, i-basil noshizi

Lokhu kudla kuqukethe ama-calories angu-80 e-mozzarella ushizi, okwenza kube nomsoco kanye nama-kilojoule aphansi.

izingxenye:

  • 5 utamatisi we-cherry.
  • 2 wezipuni ze-mozzarella ushizi omusha (kungcono ukuthi ushizi ungagayiwe futhi usikwe njengoba uthanda ekhaya).
  • Isipuni esisodwa samafutha omnqumo engeziwe.
  • Amaqabunga e-basil amasha.

Indlela yokulungiselela:

  • Ngemva kokugeza utamatisi, uwanqume phakathi.
  • Epuletini elincane faka utamatisi noshizi.
  • Thela amafutha omnqumo phezulu, bese wengeza amaqabunga e-basil aqoshiwe.

2- Izingcezu ze-apula nebhotela lamantongomane

Geza ama-apula, bese uwasika bese usakaza ucezu ngalunye lwe-apula ngebhotela elincane lamakinati. Njengoba ibhotela lamantongomane livame ukuba noshukela namanye amafutha ane-hydrogenated, zama ukukhetha uhlobo oluqukethe amakinati nosawoti kuphela.

Ibhotela lamantongomane lingenziwa futhi ekhaya ngokugaya inani lamantongomane, bese wengeza uju oluncane namaconsi ambalwa kawoyela kabhekilanga.

3- Salmon nge pesto

izingxenye:

  • 1-2 izingcezu ze-salmon.
  • Isaladi eluhlaza

Izithako ze-pesto:

  • 2 ama-clove kagalikhi, oqoshiwe.
  • 25 amagremu of pine nuts noma yiluphi uhlobo nati.
  • 50 amagremu amaqabunga e-parsley (susa isiqu).
  • 1 ithisipuni kasawoti.
  • 25 amagremu we-Parmesan ushizi osikiwe.
  • 125 ml wamafutha omnqumo engeziwe.

Ungayilungisa kanjani i-pesto:

  • Faka i-parsley, i-garlic, amantongomane kaphayini nosawoti ku-blender uhlanganise kahle.
  • Faka ushizi weParmesan uphinde uhlanganise ku-blender, bese ufaka amafutha omnqumo uhlanganise, uma ukuthungwa kuncane, engeza amafutha omnqumo amancane bese uxuba futhi.
  • Beka i-pesto epuleti bese ubeka eceleni.
  • Shisisa i-grill ekushiseni okuphakathi, engeza i-salmon, bese upheka imizuzu engaba ngu-10, noma ize inhlanzi ibe pink.
  • Beka i-salmon epulatifeni, uthele phezu kwe-pesto, bese ukhonza ngokushesha ngesaladi.

Okulandelayo: Lokhu kudla okusheshayo kunempilo kakhulu komama abancelisayo.Inkukhu eyosiwe ingenziwa nge-parsley pesto.

4- Ijusi enempilo yokuncelisa

izingxenye:

  • Ubisi lwe-alimondi
  • 1/4 indebe ye-oatmeal
  • Izithelo eziqandisiwe ozikhethele zona

Indlela yokulungiselela:

  • Engeza zonke izithako ku-blender futhi uhlanganise kahle kuze kube yilapho uthola ukuthungwa okubushelelezi.

Le jusi imnandi futhi ifaneleka kakhulu ngesikhathi sokuncelisa, njengoba isiza nasekukhuthazeni ukukhiqizwa kobisi lwebele, futhi ihlinzeka ngemisoco eningi wena nengane yakho.

Ukudla kokuncelisa u-Sally Fouad

Ukudla komama abancelisayo
Ukudla kokuncelisa u-Sally Fouad

Noma yikuphi ukudla okunempilo komama abahlengikazi kuncike ekunikezeni zonke izakhi ezidingekayo kanye nezakhi, kodwa indaba ihluke kancane uma umama ongumhlengikazi esondla ingane yakhe esifubeni, okumenza adinge ama-calories engeziwe futhi ngesikhathi esifanayo akuholeli ekuzuzeni isisindo. Nakhu ukudla komama abahlengikazi abavela ku-Sally Fouad.

  • isidlo sasekuseni: Iqanda elilodwa, ingxenye yesine yesinkwa esinsundu, inkomishi encane yobisi olunamafutha amancane, nanoma yiluphi uhlobo lwemifino.
  • Ukudla okulula: Noma yiluphi uhlobo lwesithelo, ingilazi yejusi yewolintshi, noma amabhilikosi omisiwe angu-5.
  • isidlo sasemini: 1/2 yenkukhu eyosiwe noma ebilisiwe noma izingcezu ezi-2 zosayizi omaphakathi we-salmon, inkomishi yerayisi ephekiwe ye-basmati noma ucezu lwamazambane abilisiwe, kanye nesaladi yemifino.
  • Ukudla okulula: Inkomishi yeyogathi enamafutha aphansi noma ubisi.
  • isidlo sakusihlwa: Ipuleti elincane lesaladi ne-cottage shizi, nenkomishi encane yobisi.
  • I-snack ngaphambi kokulala: Inkomishi ye-yogurt ne-isipuni soju.

Okulandelayo: Ungaphuza izinkomishi ezi-2 zetiye, ikhofi noma i-Nescafe ngosuku ngenkathi wehlisa inani likashukela.

Ukudla kwabesifazane abancancisayo nguDkt. Majed Zaytoun

Njengoba kushiwo ngaphambili, abesifazane abancelisayo badinga ama-kilojoule engeziwe empilweni yabo kanye nempilo yengane, futhi kuyadingeka ukudla ukudla okunikeza owesifazane oncelisayo nazo zonke izakhi kanye nokulahlekelwa isisindo esiningi. Ngezansi kunokudla komama abancelisa ibele nguDkt. Majed Zaytoun izinsuku ezintathu.Lokhu kudla kungasetshenziswa isikhathi esingaphezu kwesonto ngokudla okuhlukahlukene.

Usuku lokuqala:

  • isidlo sasekuseni: Ingxenye yesine yesinkwa esinsundu, izipuni ezingu-4-5 zobhontshisi be-fava, ipuleti elincane lesaladi. Ungadla iqanda elibilisiwe esikhundleni sikabhontshisi.
  • Ukudla okulula ngemva kwamahora amabili: Inkomishi yeyogathi nanoma yiluphi uhlobo lwesithelo.
  • Okunye ukudla okulula: 6 izinhlamvu zama-alimondi noma ama-walnuts noma izinhlobo ezimbili zemifino efana nezaqathi namakhukhamba.
  • isidlo sasemini: Isitsha esimaphakathi se-pasta (okungcono i-wholegrain pasta) enezicucu zenkukhu eyosiwe kanye nesaladi eluhlaza.
  • isidlo sakusihlwa: Ingilazi yobisi olunamafutha aphansi ngokufaka i-spoonful of oatmeal.

ngosuku lwesibili:

  • isidlo sasekuseni: Isiqephu se-cottage shizi kanye neqanda elibilisiwe nemifino ehlanganisiwe.
  • Ukudla okulula: Ingilazi yobisi olunamafutha amancane nesithelo.
  • isidlo sasemini: Iqatha lenyama eyosiwe, ipuleti lesaladi, nenkomishi yerayisi le-basmati.
  • Ukudla okulula: 5 izinhlamvu zama-alimondi noma ama-walnuts.
  • isidlo sakusihlwa: Iyogathi enamafutha aphansi enesiqephu sesithelo.

ngosuku lwesithathu:

  • isidlo sasekuseni: 2 amaqanda abilisiwe, ipuleti lesaladi, nekota yesinkwa.
  • Ukudla okulula: Inkomishi yobisi olunamafutha amancane.
  • isidlo sasemini: Uhhafu wenkukhu eyosiwe, isaladi yemifino, nepuleti elincane le-pasta noma ama-noodle.
  • Ukudla okulula: Isithelo sesithelo.
  • isidlo sakusihlwa: 3 wezipuni ze-tuna ngaphandle kwamafutha, nengxenye yesine yesinkwa esinsundu, nanoma yiluphi uhlobo lwemifino.
  • ngaphambi kokulala: Inkomishi yobisi olunamafutha amancane.

Ukudla komama abancelisayo kuhloliwe

Uma ulandela ukudla kowesifazane oncelisayo, kufanele kube okunempilo futhi kucebile ngemisoco enganeni yakho kanye nakuwe futhi.Kuyinto evamile ukuba abesifazane bakhuluphale ngemva kokukhulelwa, futhi ukudla ukudla okunempilo nokunomsoco kungasiza ngempumelelo ekukhipheni isisu. isisindo esiningi. Nakhu ukudla okuqinisekisiwe komama abancelisa ibele:

  • Ukusetshenziswa kwansuku zonke ngesidlo sasekuseni seqanda elibilisiwe nge-cottage shizi nekhukhamba noma izipuni ezingu-5 zamabhontshisi we-fava ngejusi lemon, amafutha we-sunflower, i-cumin nemifino, futhi ngemva kwehora ukuphuza inkomishi yobisi.
  • Yidla cishe noma yiluphi uhlobo lwamantongomane, okusanhlamvu okungu-5, isithelo esisodwa, noma inkomishi yeyogathi njengokudla okulula.
  • Kufanele udle izinhlobonhlobo zamaprotheni ngesikhathi sokudla kwasemini, njengenkukhu eyosiwe (uhhafu wenkukhu) noma ucezu lwenyama yenkomo enamafutha amancane, ngaphezu kokulungisa ipuleti lesaladi eluhlaza kanye nekota yesinkwa esithosiwe.
  • Yidla i-salmon noma uhhafu wethini le-tuna engenawo uwoyela ngesikhathi sasemini, futhi kungenziwa imifino egayiwe.
  • Phuza ingilazi yobisi olunamafutha aphansi noma iyogathi nama-oats.
  • Zonke izinhlobo zezithelo zivunyelwe ekudleni komama abancelisayo, ngaphandle kwamadethi, amagilebhisi, umango, namakhiwane, futhi ungawadli ngokweqile.
  • Zonke izinhlobo zemifino eluhlaza enamahlamvu zinhle kakhulu ekudleni kokuncelisa ibele futhi zisiza ekukhiqizeni ubisi lwebele Iqembu lemifino eluhlaza, izaqathe, ukhukhamba kanye notamatisi owodwa nakho kungenziwa futhi kudliwe phakathi kokudla.
  • I-Basmati irayisi namazambane abilisiwe avunyelwe ekudleni komama abahlengikazi, kodwa ngamanani amancane, ngaphezu kwamazambane, i-pasta nesinkwa esinsundu.
  • Wonke ama-juice ezithelo afanele omama abahlengikazi ngaphandle kokufaka ushukela, kodwa kufanele kuthathwe ukunakekelwa ukuze ungadli kakhulu i-grapefruit, ingxenye yesine kuphela yenkomishi ngosuku yanele.
  • Phuza izinkomishi ezi-2 zetiye eliluhlaza noma ikhofi.
  • Ikhekhe elincane elingangomunwe noma amaswidi lingadliwa, uqaphele ukuthi ungadli amaswidi ngokujwayelekile.

Iziyalezo eziningana zomama abancelisayo ngaphambi kokulandela ukudla

Ukuncelisa ibele kungakusiza ulahlekelwe isisindo futhi ubuyise isisindo esijwayelekile ngaphambi kokukhulelwa ngokushesha, kodwa kuyadingeka ukulandela amathiphu athile wabesifazane abancelisa ibele ngaphambi kokudla futhi wazi lezi zinto.

Singakanani isisindo esengeziwe okudingeka usilahle sincike ezintweni eziningi, okuhlanganisa:

  • Wawunesisindo esingakanani ngaphambi kokukhulelwa?
  • inani lesisindo ngesikhathi sokukhulelwa
  • ukudla kwakho
  • izinga lomsebenzi wakho
  • impilo yakho jikelele

Nawa amathiphu abaluleke kakhulu kwabesifazane abancelisa ibele ngaphambi kokulandela ukudla:

  1. qala kancane Ukuba nomntwana nokwazi izinto eziza kuqala kuwe emasontweni ambalwa okuqala ngemva kokuzalwa kungaba nzima njengoba ingane idinga ukunakekelwa okwengeziwe ngaleso sikhathi. Ngakho-ke, akufanele ulahlekelwe isisindo ngokushesha ngemva kokubeletha, kodwa kunalokho kufanele unikeze isikhathi esithile bese uqala ukulandela ukudla ngesikhathi sokuncelisa isikhathi esingangezinyanga ezingu-9-10 ukuze ususe isisindo esiningi.
  2. Khuluma nodokotela wakho noma i-dietitian: Ngaphambi kokulandela noma yikuphi ukudla ukuze unciphise isisindo ngenkathi uncelisa, kufanele uthintane nodokotela wakho ukuze akusize wenze uhlelo kanye nohlelo lokudla okunempilo oluzoqinisekisa ukuthi uthola ukudla okwanele kwakho nengane yakho.
  3. Yidla ukudla okunempilo: Ukudla okulungile nokusheshayo akunamsoco futhi kugcwele ama-calories ngaphandle kokukunikeza izinzuzo zezempilo.Ngenxa yalesi sizathu, ukunakekelwa kufanele kuthathwe ukuze udle konke ukudla okunempilo ngesikhathi sokuncelisa ukuze kuqinisekiswe impumelelo yokudla nokugwema ukukhuluphala.

Amathiphu abalulekile okusiza ukwehlisa isisindo kwabesifazane abancelisa ibele

Ukudla okunomsoco ngokweqile kanye nokuntuleka kokuzivocavoca umzimba kungaholela ekuqongeleleni kwamafutha kanye nesisindo ngesikhathi sokukhulelwa, ngakho ngemva kokubeletha, ukulahlekelwa isisindo kuba enye yezinto abesifazane abaningi abaphendukela kuzo.

Kodwa-ke, njengoba kushiwo ngaphambili, kufanele uqale uqinisekise ukuthi ingane yakho ithola zonke izakhi ezidingekayo ezinyangeni ezimbalwa zokuqala ngemva kokukhulelwa, bese ulandela ukudla okuphephile nokunempilo kokulahlekelwa isisindo ngesikhathi sokuncelisa. isisindo komama abancelisa ibele.

1- Yidla ukudla okuvamile nokuncane

Ukudla ukudla okuncane ngezikhathi ezithile kuzogcina isisu sakho sigcwele futhi kusize ukugwema indlala. Ngakho-ke ukudla ukudla oku-3 okuyinhloko kanye nokudla okulula oku-2 kuyindlela enempilo nephephile yokwehlisa isisindo ngenkathi uncelisa.

2- Yidla ukudla okunomsoco

Ukuthola zonke izakhamzimba ekudleni kubalulekile komama abancelisa ibele. Nansi imisoco enempilo ongayifaka ekudleni kwakho kwansuku zonke:

  • اNgama-carbohydrate namaprotheni: Ukudla kwakho kufanele kuhlanganise ukudla okunothe ngama-carbohydrate namaprotheni ayinkimbinkimbi. Amaprotheni ayisakhiwo esiyisisekelo samangqamuzana omzimba futhi abaluleke kakhulu ekukhuleni kwengane. Ngenkathi ama-carbohydrate enika amandla emzimbeni futhi enze imisebenzi yansuku zonke.
  • اNgamafutha anempilo: Ukudla amafutha anempilo kubalulekile kwabesifazane abancelisa ibele.Yidla amafutha angagcwalisiwe kanye namafutha agcwele bese uwahlanganisa ekudleni kwakho.
  • Ukudla okucebile nge-iron ne-vitamin C: Imifino eluhlaza, okusanhlamvu, izithelo ezomisiwe, nobhontshisi kuyimithombo emihle kakhulu yensimbi. Nakuba zonke izinhlobo zezithelo ezisawolintshi, ama-strawberry, upelepele, ugwava, kanye nekiwi ziqukethe iphesenti eliphezulu likavithamini C. Ukudla lokhu kudla kuzothuthukisa ukuzivikela komzimba, kusize ekwehleni kwesisindo futhi kunikeze umsoco enganeni ngesikhathi encela.
  • inhlanzi: I-Omega-3 fatty acids isiza ngempilo yamehlo nengqondo futhi iqinisa nokuzivikela komzimba, ngakho yidla i-salmon ne-tuna ukuze unciphise umzimba nempilo yengane yakho ngesikhathi encela ibele. Singakhohlwa ukuthi ama-fatty acids atholakala kuma-walnuts, imbewu yefilakisi, ukwatapheya namaqanda.

3- Gwema okunye ukudla

Kuyadingeka ukugwema ukudla okulandelayo ukuze ulahlekelwe isisindo ngenkathi uncelisa njenge:

  • Ukudla okuqukethe izinongo eziningi ngoba kubangela i-colic enganeni.
  • Ukudla okusheshayo (KFC njll.) kanye nayo yonke inyama egayiwe.
  • Ukunciphisa i-caffeine eningi ngangokunokwenzeka, izinkomishi ezingu-1-2 kuphela ngosuku zekhofi noma itiye zanele, kuyilapho ugwema ngokuphelele iziphuzo ezithambile.
  • Naphezu kwezinzuzo ze-broccoli, iklabishi, ne-cauliflower, kungcono ukungakudli lokhu kudla okudliwayo ngesikhathi sokuncelisa, ngoba kubangela igesi nokuqunjelwa futhi kungathinta umntwana.

Shiya amazwana

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