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Yini okufanele uyidle ukuze wenze ubisi olwengeziwe? Ukuncelisa ibele kuyingqinamba noma yimuphi umama azindla ngayo ngemva kokubeletha. Ubisi lwebele luwumthombo wokudla okunomsoco wezingane, ngakho-ke noma yimuphi umama uyaqaphela kakhulu ngekhwalithi kanye nenani lobisi okufanele aluncelise. Isihloko esilandelayo sizokuphakamisa ukudla okuwusizo kakhulu okulungele ubisi kwangemva kokubeletha.

1/ Ukudla okubiza ubisi komama ngemva kokubeletha

Uma ubisi lwebele luchichima, umntwana uba nempilo enhle. Ukuze athole ubisi olunempilo, umama udinga ukudla okunomsoco. Nakhu ukudla okungasiza omama ukuthola inani elifunekayo lobisi lapho bencelisa. Ukudla kobisi komama ngemva kokubeletha kungashiwo njengemifino eluhlaza, amantongomane, izinyawo zengulube, …

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Imifino eluhlaza, umama udla ubisi oluningi ngaphandle kokukhathazeka ngokuthola isisindo

Imifino eluhlaza inenzuzo ikakhulukazi komama ngemva kokubeletha. Inomphumela wokusiza ukuthuthukisa umzimba, ubuhle, ukuvimbela ukuqunjelwa futhi yengeze amavithamini abalulekile emzimbeni kamama. Ikakhulukazi, imifino eluhlaza isekela omama ekunikezeni izakhamzimba zobisi lukamama lwengane yakhe.

Eminye imifino eluhlaza isiza ubisi:

  • Ubhatata: Yelapha ukuqunjelwa, ukushisa okucacile, khipha ubuthi, ubisi oluhle.
  • Imifino yeJute: Yelapha ukuqunjelwa, pholisa, ubisi oluhle
  • Isipinashi: Yelapha ukuqunjelwa, ubisi oluhle, olulungele amalunga
  • Imbali kabhanana: Lawula ukuya esikhathini, ubisi oluhle, igazi elimnandi, welapha ukuqunjelwa
  • Isipinashi: Faka igazi, ubisi oluhle, inkontileka ukuze ukhiphe uketshezi
Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Amantongomane okufanele uwadle noma uwaphuze ukusiza omama bazuze ubisi

Uma umama engazi ukuthi uzodlani ukuze enze ubisi olwengeziwe, faka amantongomane afana nembewu yesame, imbewu yefennel, imbewu yethanga kanye nemifino ewusizo kakhulu ohlelweni lukamama lokugaya ukudla ngemva kokuzalwa. Izinga eliphezulu le-folic acid kulamantongomane liphinde lisebenze ukuze ligcwalise igazi likamama, lisize ekuvuseleleni amangqamuzana abomvu egazi alahlekile ngemva kokubeletha. Ngaphezu kwalokho, amanye amantongomane afana nembewu yethanga, imbewu yefennel kanye nezinhlamvu nawo anikeza omama umthombo oningi wobisi nezakhamzimba ukuze bakwazi ukondla izingane zabo zikhule kahle.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Inkomba: Ingabe impushana ye-cereal ilungile komama ngemva kokubeletha? Iluphi uhlobo okufanele ngilukhethe?

Umama wezithelo ezintsha udla ukupholisa ubisi

Yini ongayidla ukuze wenze ubisi olwengeziwe, izithelo ezintsha ezifana nokwatapheya, ubhanana, amawolintshi, amagilebhisi, .. yizinto eziza kuqala komama. Lezi zithelo ziqukethe amavithamini amaningi kanye nemisoco enenzuzo empilweni kamama ngemva kokuzalwa kanye nengane. Ezinye izakhamzimba zingashiwo njengo vitamin A, vitamin C, vitamin D, folic acid, potassium, magnesium, iron, zinc,… Uma umama edla lezi zithelo, imisoco izophuma emzimbeni kamama ingene ebisini bese idlula. umzimba womntwana. Ngaphezu kwalokho, ukudla izithelo kusiza omama ngemva kokubeletha ukwelapha ukuqunjelwa.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Isitashi sidinga ukudliwa ngokwanele ukuze sibe nobisi oluningi

Omama abaningi bavame ukusebenzisa imenyu yokunciphisa isisindo ukuze babe sesimweni ngemva kokubeletha. Ukunikezwa kwale menyu kuzoba nesitashi esincane kakhulu noma kungabikho nhlobo. Nokho-ke leli iphutha elenza ukuthi ubisi lukamama lube ntula kakhulu. Umama kufanele adle okungenani indishi eyodwa yerayisi ukuze aqinisekise ukusebenza kwezindlala zobisi enganeni yakhe.

Inselo yengulube ukudla kusiza umama abe nobisi olwengeziwe

Inselo yengulube iwukudla okunomsoco okusiza omama ukuthi bavuselele impilo yabo ngemva kokusikwa kanzima. Kusukela ezikhathini zasendulo, uma ubuzwa ukuthi udleni ukuze wenze ubisi olwengeziwe, inselo yengulube ingenye yokudla kokuqala okukhulunywe ngakho. Ngakho-ke, ngemva kokubeletha, omama abaningi bondliwa imindeni yabo ngezinyawo zengulube ezinomsoco.

Ezinye zezindlela zokulungiselela omama izinyawo zengulube njengephalishi lembewu ye-lotus, isobho elinamahlumela oqalo omuncu, izinyawo zengulube ebilisiwe, izinyawo zengulube ethosiwe,…

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Izinhlobo zenyama engenamafutha, ukudla okulungele ubisi komama ngemva kokubeletha

Inyama engenamafutha njengenyama yenkomo, ingulube, nenkukhu iqukethe imisoco eminingi elungele izinga lobisi, ikakhulukazi amaprotheni, kodwa futhi iqukethe amafutha amancane, ngakho ifaneleka kakhulu ekuthuthukiseni izinga lobisi lwebele. Omama kufanele bawengeze ekudleni kwabo ukuze babe nomthombo omuhle wobisi lwezingane zabo.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Ama-shrimp, inkalankala, izinhlanzi zinikeza umsoco ukusiza omama babe nobisi olwengeziwe

Omama abaningi besaba ukuthi ukudla kwasolwandle njengemfanzi, inkalankala, nenhlanzi kuzokwenza ubisi lube mnandi futhi kwenze isibazi sangemva kokubeletha sibe nzima nakakhulu ukuphola. Kodwa iqiniso alinjalo, izimfanzi, inkalankala, inhlanzi kuwukudla okucebile ngamaprotheni, i-calcium ne-cholesterol, okulungele kakhulu umzimba kamama. Izakhi ezivela kubo zingasiza omama ukuphendula umbuzo wokuthi yini okufanele badle ukuze bazuze ubisi. Qaphela omama abanomlando wokungezwani komzimba kulezi zinhlobo ezingenhla, kungcono ukuthi ungazidli. Umbuzo wokuthi yini ongayidla ukuze wenze ubisi olwengeziwe awubonakali unzima kakhulu, omama?

Ubisi nokudla okwenziwe ngobisi

Yiqiniso, ekudleni okuvuselela izindlala zobisi lukamama, ubisi alukwazi ukuntula, bomama. Ingilazi yobisi olufudumele ngosuku ingasiza ekukhuthazeni izindlala zebele likamama, okwenza umthamo wobisi ube mkhulu, ube mnandi kakhulu futhi ingane izoba nokulangazelela ubisi lwebele.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Okungenani ama-2 amalitha amanzi ngosuku ukuze uthole ubisi olwengeziwe

Amanzi adlala indima yokuhlinzeka ngamanzi ukuze ubisi lukamama lube luningi. Ngakho-ke ngaphezu kokukhumbula ukuthi yini okufanele uyidle ukuze wenze ubisi olwengeziwe, sicela uphuze amalitha ama-2 amanzi anele ngosuku ukuze ube nobisi olwanele ingane yakho.

Inkomba: Ukufundisa omama ngezindlela eziyisi-7 ezisebenzayo zokuvuselela ubisi

2/ Iluphi uhlobo lokudla ukuze ube nobisi olwengeziwe lwengane yakho?

Ukuze bakwazi ukunikeza umntwana ubisi olwanele ngemva kokuzalwa, omama kufanele babe nokudla okungokwesayensi nokudla okunomsoco ukuze balondoloze inani lobisi lwebele. Ngakho-ke hlobo luni lokudla olungaba nobisi olunomsoco? Omama bangabhekisela kulawa macebiso alandelayo ukuze basize izingane zabo zithole ubisi olumnandi oluvela komama.

Ibhalansi efanele yezakhi

Ukudla kwesayensi kufanele kugcwele imisoco ehlanganisa amaprotheni, amafutha (amafutha emifino), isitashi, amavithamini, i-fiber, i-calcium nensimbi. Ukuba nalezi zinto ezanele ekudleni kusiza umama ukuba anikeze ingane imisoco eyanele nsuku zonke. Ngaphezu kwalokho, ezinye izinto ezifana nesitashi noma amafutha kufanele zisetshenziswe ngamanani aphakathi.

Hlukanisa ukudla okuyinhloko nokudla okuseceleni

Ukwengeza ekudleni oku-3 okuyinhloko, omama kufanele bahlukanise ukudla okulula oku-2 kuya koku-3 ukuze bakhulise ukumuncwa kwezakhi. Lokhu akusizi nje kuphela ukuthi omama bangalayishi ukudla okuningi kakhulu esidlweni esisodwa, futhi bakwazi ukugcina amandla anele kubo bobabili umama nengane.

Ukukhetha indlela yokucubungula efanele

Esinye iseluleko komama ukukhetha izitsha eziphekwe ngokubiliswa, ukubiliswa, ukubilisa nokupheka. Ngoba lezi zindlela zokucubungula zisiza ukulondoloza izakhi ezitsheni zomama. Ukudla okuphekwe ngokuthosa, ukuthoswa, noma ukosiwa kufanele kulinganiselwe ngoba kuzoba nowoyela omningi futhi imisoco eminingi ngeke isale esitsheni. Ikakhulukazi, ukudla okuluhlaza nokungavamile akufanele kudliwe ngoba akucutshungulwa ngokucophelela, amagciwane azodlula obisini lwebele futhi abangele ukulimala enganeni. Ngakho ngaphezu kokunakekela ukuthi yini okufanele udle ukuze wenze ubisi olwengeziwe, indlela yokucubungula nayo idinga ukunakwa okukhethekile

3/ Yikuphi ukudla okungafanele ukudle omama ngemva kokubeletha?

Ngaphezu kokudla okunikeza abesifazane abakhulelwe ubisi olumnandi noluchichimayo, omama kufanele bakugweme ukudla okuphazamisa izinga lobisi nsuku zonke. Omama kumele bakushaye indiva lokhu kudla okulandelayo ukuze bagweme isithukuthezi sengane kanye nezimpawu ezingavamile.

Izinongo akufanele zidliwe funa zithinte ubisi lwebele

Izinongo ezifana nopelepele, u-garlic, no-anyanisi zinganikeza ubisi iphunga elimnandi kanye nokunambitheka okungemnandi. Lokhu kungabangela ukuba umntwana acikeke ngobisi okuholela ekunqabeni ukuncelisa. Okubi nakakhulu, ngenxa yokuthi isisu somntwana asikavuthwa, lezi zinongo zingadala umonakalo esiswini somntwana futhi zenze umntwana abe nezimpawu ezingavamile ngemva kokuncelisa. Omama kufanele bakugweme ukusebenzisa lezi zinongo ekudleni ukuze baqinisekise izinga lobisi lwengane.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Yini okufanele udle ukuze uthole ubisi olwengeziwe nokuthi yini ongayidla ukuze ungalahlekelwa ubisi?

Omama bokudla okusheshayo nabo kudingeka bagweme funa ubisi luphansi futhi luyashisa

Ukudla okusheshayo njengenkukhu ethosiwe, ama-french, izinja ezishisayo ukudla okunamafutha nokudla okunekhalori ephezulu okunomsoco abambalwa. Ukudla lokhu kudla kungenza umzimba kamama ukhuluphale, kodwa izinga lobisi liyehla kakhulu. Ubisi luqukethe amafutha amaningi ngemva kokuba umama edle ukudla okusheshayo, okungenza umntwana akhathele ubisi futhi acasule isisu somntwana. Omama kufanele banciphise noma beqe lolu hlobo lokudla ngesikhathi bencelisa ukuze umntwana aphile.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Iziphuzo ezine-caffeine azilungile ekukhiqizeni ubisi lwebele

Okufanele udle ukuze uthole ubisi olwengeziwe, yini okufanele ugweme ukuphuza ukuze ungathinti izinga lobisi nakho kubalulekile. Iziphuzo ezine-caffeine njengekhofi, itiye eliluhlaza, njll. zisiza omama ukuthi bahlale bephapheme futhi banciphise ukucindezeleka lapho benakekela izingane zabo. Nokho, omama kufanele basebenzise inani elincane kuphela. Isizathu siwukuthi izinto ezivuselela ikhofi netiye eziluhlaza zingadlula kushukela obisi futhi zingene emzimbeni wengane.

Ngemva kokudla umntwana, umntwana uzokwenziwa yilezi zinto ukuba kube nzima ukulala, ukucasuka nokukhala kalula. Kusukela lapho, impilo yomntwana izoba buthakathaka kakhulu futhi ibe ne-anorexia. Esikhundleni sokusebenzisa lezi ziphuzo, omama kufanele bashintshe inkomishi ye-cocoa eshisayo, kuzosiza ukulala kahle futhi kusize uhlelo lokugaya lomama nomntwana kangcono.

Iziphuzo ezidakayo kufanele zigwenywe funa ulahlekelwe ubisi

Utshwala bunemiphumela engemihle empilweni kamama nengane. Ikakhulukazi, utshwala bulimaza isimiso sezinzwa esibuthakathaka somntwana. Ngakho-ke, ngesikhathi sokuncelisa, omama kudingeka bagweme uphuzo oludakayo ukuze baqinisekise ukuphepha kwengane kanye nempilo kamama. Uma umama ephuze utshwala ngephutha, kufanele ayeke ukuncelisa amahora amabili kuya kwamathathu ukuze utshwala buphume emzimbeni kamama.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Iziphuzo ezinekhabhoni azilulungele ubisi lwebele

Eziphuzweni ezine-carbonated, kunezinto eziyingozi ekuphikiseni okubuthakathaka kwengane. Ngaphezu kwalokho, amanzi ane-carbonated anoshukela omningi, lapho umama ephuza amanzi ane-carbonated, lo shukela uzodlula obisini lwebele futhi ungene emzimbeni wengane futhi ubangele izingozi. Omama kufanele bakugweme ukusebenzisa amanzi ane-carbonated ukuvikela ukuphepha kwengane.

Yini okufanele uyidle ukuze wenze ubisi olwengeziwe?

Ukudla okuzonciphisa ukukhiqizwa kobisi

Ngesikhathi sokuncelisa, omama kudingeka babe nekhalori ephakeme kunokuvamile ukuze bakwazi ukuhlinzeka kokubili umama nengane. Ukudla okudlayo kuzoba nama-kilojoule aphansi, ngakho akwanele kubo bobabili umama nengane. Ngakho-ke, omama akufanele basebenzise ukudla okudlayo ngalesi sikhathi ukuze balondoloze inani lobisi lomntwana.

Ukudla okune-asidi kunomthelela ohlelweni lokugaya ukudla

Ukudla okune-asidi kunomphumela omubi ohlelweni lokugaya ukudla kukamama nengane. Isimiso sikamama sokugaya ukudla ngemva kokubeletha sisebuthakathaka kakhulu, futhi ukudla okumuncu kune-asidi eningi, engase ilimaze kalula isimiso sokugaya ukudla. Ngaphezu kwalokho, ukudla okumuncu akulinganiseli i-pH futhi kwenza izinga lobisi libe libi. Nokho, omama bangadla izithelo ezimuncu ngemva kwenyanga eyodwa kuphela ngoba ziwumthombo omuhle kavithamini C wamasosha omzimba kamama nengane.

Ngethemba ukuthi ulwazi mayelana nokuthi yini okufanele uyidle ukuze wenze ubisi olwengeziwe luzosiza omama abasha ukuba benze ukukhetha okufanele. Ngokusekelwe kulokho, omama bangakhetha ukudla okubili okumnandi futhi okunikeze umthombo oningi womsoco wobisi lwebele.

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