I-Twin Pregnancy Diet: Okufanele Udle Ngenkathi Ukhulelwe Ngamawele

Ukukhulelwa kuwuhambo olumangalisayo, isikhathi lapho umzimba wesifazane ubhekana nezinguquko ezimangalisayo ukuze ukhulise futhi ulethe impilo entsha emhlabeni. Kodwa kwenzekani uma lokhu okuhlangenwe nakho okuguqulayo kungahlanganisi eyodwa, kodwa izinyanda ezimbili zenjabulo? Uyemukelwa emhlabeni wokukhulelwa okungamawele, indlela eyingqayizivele futhi ngezinye izikhathi eyinselele komama abakhulelwe.

Kulesi sihloko, sizohlola izici zokudla kokukhulelwa okungamawele. Sizoxoxa ngezisekelo zokukhulelwa okungamawele, ukuthi yini ongayilindela, futhi, okubaluleke kakhulu, ukuthi yini okufanele uyidle ukuze usekele impilo kanye nenhlalakahle yabo bobabili umama kanye nombhangqwana wakhe oyigugu wezingane ezincane.

Kuyini Kahle Ukukhulelwa Kwamawele?

Ngaphambi kokuhlolisisa izici zokudla, ake siqonde izisekelo zokukhulelwa okungamawele. Ngamagama alula, ukukhulelwa okungamawele kwenzeka lapho owesifazane ephethe imibungu emibili ngesikhathi esisodwa. Lesi simo singabangelwa yizimo ezimbili:

• Amawele e-Dizygotic (fraternal): Lesi yisimo esivame kakhulu, lapho amaqanda amabili ahlukene avundiswa ngesidoda esihlukene. I-fetus ngayinye ikhula esikhwameni sayo se-amniotic futhi ine-placenta yayo.
• Amawele e-Monozygotic (afanayo): Kulokhu, iqanda elilodwa elivundisiwe lihlukana libe imibungu emibili. Lawa mawele angase abe nesikhwama esifanayo se-amniotic kanye ne-placenta, noma angase abe namasaka ahlukene nama-placenta, kuye ngokuthi ukuhlukana kwenzeka nini.

Ukukhulelwa kwamawele kuletha izinselelo eziyingqayizivele ngenxa yokuba khona kwezingane ezisanda kuzalwa eziningi. Umzimba kamama kufanele usebenze kanzima ukuze uhlangabezane nezidingo zokudla okunomsoco nezomzimba hhayi oyedwa, kodwa izingane ezimbili ezikhulayo. Yingakho ukudla okunomsoco nokunomsoco kubalulekile ngesikhathi sokukhulelwa okungamawele.

Okufanele Udle Ngenkathi Ukhulelwe Ngamawele: Ukudla Kwamawele Okukhulelwa

• Ukwenyuka Kwekhalori Yokudla: Ukudla kokukhulelwa okungamawele kudinga amakholori amaningi kakhulu kunokukhulelwa kwe-singleton. Kubalulekile ukudla ama-calories engeziwe ukuze usekele ukukhula nokuthuthukiswa kwazo zombili izingane. Nokho, inani eliqondile lama-kilojoule engeziwe lingahluka kuye ngezici ezifana nesisindo sikamama sangaphambi kokukhulelwa kanye nezinga lomsebenzi. Kubalulekile ukuthintana nomhlinzeki wezokunakekelwa kwempilo ukuze unqume ukudla okulungile kwekhalori.
• Izakhamzimba ezibalulekile: Ukudla kokukhulelwa okungamawele kudinga ukwanda okukhulu kwemisoco ehlukahlukene ukusekela ukukhula kwazo zombili izingane kanye nempilo kamama. Ezinye izakhi ezibalulekile okufanele ugxile kuzo yilezi: 
  • I-Folic Acid: Le vithamini B ibalulekile ekuvimbeleni ukukhubazeka kwe-neural tube ekukhuleni kwengane. Ukudla okunothe nge-folic acid kuhlanganisa imifino enamahlamvu (efana nesipinashi kanye ne-kale), okusanhlamvu okuqinisiwe, okusanhlamvu okusanhlamvu (njengamalentili namaphuphu), nezithelo ezisawolintshi (njengamawolintshi namagilebhisi).
  • I-Iron: Ukukhulelwa okungamawele kuvame ukuza nengozi eyengeziwe ye-anemia yokuntuleka kwensimbi. Kubalulekile ukufaka imithombo ye-heme iron (etholakala emikhiqizweni yezilwane efana nenyama ebomvu, inyama yenkukhu, nenhlanzi) kanye ne-non-heme iron (etholakala ezinkomeni eziqinisiwe, imidumba, nemifino enamahlamvu) ekudleni kwakho ukuze uhlangabezane nezidingo zensimbi eziphezulu.
  • I-calcium: Isidingo se-calcium siphindwe kabili ngesikhathi sokukhulelwa kwamawele. I-calcium ibalulekile ekukhuleni kwamathambo namazinyo ezinsana. Imikhiqizo yobisi (njengobisi, iyogathi, noshizi), ubisi lwezitshalo oluqinisiwe (njengobisi lwe-alimondi noma ubisi lwesoya), kanye nemifino enamaqabunga (njenge-broccoli nemifino ye-collard) iyimithombo emihle kakhulu ye-calcium.
  • Amaprotheni: Amaprotheni abalulekile ekukhuleni kwengane kanye nokwanda komthamo wegazi likamama. Kubalulekile ukuthi ufake izinhlobonhlobo zamaprotheni ekudleni kwakho, njengenyama engenawo amandla (njengenkukhu ne-turkey), izinkukhu, inhlanzi, amaqanda, imikhiqizo yobisi, nemithombo esekelwe ezitshalweni efana ne-tofu, i-legumes (njengobhontshisi nama-lentils), namantongomane.
• Ukudla Okujwayelekile Nokudla okulula: Ukudla ukudla okuncane, okuvamile kanye nokudla okulula kungasiza ekulawuleni ukungaphatheki kahle okuvamile kokukhulelwa, okuhlanganisa isilungulela nesicanucanu. Iphinde iqinisekise ukuhlinzekwa okuqhubekayo kwemisoco kuzo zombili izingane ezisakhula.
• Ukuhambisa amanzi: Ukufakwa kwamanzi okwanele kubalulekile ngesikhathi sokukhulelwa okungamawele. Ukuphuza amanzi amaningi kusiza ukuvimbela ukuphelelwa amanzi emzimbeni futhi kusekela ukugcinwa kwamazinga e-amniotic fluid. Nakuba ukuhlala u-hydrated kubalulekile, kuyatuseka ukunciphisa ukuphuza i-caffeine, njengoba ukusetshenziswa ngokweqile kwe-caffeine kuye kwahlotshaniswa nokuzalwa ngaphambi kwesikhathi.
• Amafutha Anempilo: Faka imithombo yamafutha anempilo ekudleni kwakho ekukhulelweni okungamawele. Amafutha anempilo, njengalawo atholakala kukwatapheya, amantongomane, imbewu, namafutha omnqumo, abalulekile ekuthuthukiseni isimiso sezinzwa zezingane.
• Ukudla okucebile nge-fiber: Ngesikhathi sokukhulelwa, ukuqunjelwa kungaba inkinga evamile. Ukudla ukudla okune-fiber ephezulu, okuhlanganisa okusanhlamvu, izithelo nemifino, kungasiza ekudambiseni lokhu kuphatheka kabi. Ukudla okunothe nge-fiber nakho kunikeza umuzwa wokusutha, ongasiza ikakhulukazi ekulawuleni indlala ngesikhathi sokukhulelwa okungamawele.
• Izithako Zokubeletha: Ngaphezu kokugcina ukudla okulungile ngesikhathi sokukhulelwa okungamawele, izithasiselo zangaphambi kokubeletha zivame ukutuswa ukuze kuqinisekiswe ukuthi bobabili umama kanye nezingane ezisakhula bathola wonke amavithamini namaminerali adingekayo. Izithako zangaphambi kokubeletha zingagcwalisa izikhala ezingaba khona zezakhi futhi zinikeze isiqinisekiso esengeziwe sokudla okufanele.
• Xhumana Nomhlinzeki Wezempilo: Ukukhulelwa kwamawele kuyingqayizivele, futhi ngayinye ihlukile. Kubalulekile ukusebenzisana eduze nomhlinzeki wezokunakekelwa kwempilo, njengodokotela wokubelethisa noma udokotela wezokudla obhalisiwe, ukuze udale uhlelo lokudla komuntu siqu kanye neshadi lokudla lokukhulelwa okungamawele okuhambisana nezidingo zakho ezithile. Bangakunikeza isiqondiso, baqaphe ukuqhubeka kwakho, futhi benze izinguquko ezidingekayo ukuze uqinisekise ukukhulelwa okunempilo kwakho nobabili namawele akho. Ukwesekwa komuntu siqu kubaluleke kakhulu ohambweni oluphephile noluyimpumelelo lokwamukela izimangaliso zakho ezimbili ezincane.

Ngokugxila kule mihlahlandlela yezokudla nokufuna ukuqondiswa kochwepheshe, ungakwazi ukuzulazula kangcono ezidingweni zokudla okunomsoco zokukhulelwa okungamawele futhi uqinisekise umphumela ongcono kakhulu ongakhona kukho kokubili wena nezingane zakho eziyigugu.

Isiphetho

Ukukhulelwa okungamawele kuwuhambo olungajwayelekile, kanti ukudla okungamawele kudlala indima ebalulekile empilweni nasenhlalakahleni kamama okhulelwe kanye nezingane zakhe ezisakhula. Ngokukhetha okulungile kokudla okunomsoco, ukwanda kwe-caloric, nokunakekelwa okuvamile kokubeletha, ukukhulelwa kwamawele kungaba okuhlangenwe nakho okuphumelelayo nokwanelisayo. Khumbula ukuthi ukukhulelwa ngakunye kuhlukile, ngakho-ke isiqondiso somuntu siqu esivela kubahlinzeki bezempilo sibaluleke kakhulu ohambweni oluphephile nolunempilo lokwamukela izimangaliso zakho ezimbili (noma ngaphezulu) ezincane.