Ngingabhekana kanjani nokugula kwasekuseni ku-trimester yokuqala?

Ukuze ulwe nokugula kwasekuseni, zama ukudla i-ginger, ama-crackers avamile, noma ukudla okuncane, okuvamile. Ukuhlala uhlanzekile futhi ugweme iphunga elinamandla kungasiza ekudambiseni isicanucanu.

Uhlelo Lokudla Lokukhulelwa lwe-Trimester ngayinye

Q: Ngingakwazi ukulandela ukudla kwemifino noma i-vegan ngesikhathi sokukhulelwa?

Yebo, kungenzeka ukulandela ukudla kwemifino noma imifino ngesikhathi sokukhulelwa, kodwa ukuhlela ngokucophelela kubalulekile ukuze uqiniseke ukuthi uthola amaprotheni anele, insimbi, i-calcium nezinye izakhi ezibalulekile. Xhumana nomhlinzeki wezokunakekelwa kwempilo noma i-dietitian ukuze uthole isiqondiso.

Q: Yiziphi izinyathelo ezingathuthukisa ukukhula kobuchopho bomntwana ngesikhathi sokukhulelwa?

Ukudla ukudla okunomsoco okunothe ngemisoco ebalulekile efana ne-omega-3 fatty acids kanye ne-folic acid, ukuzivocavoca okuvamile ngaphambi kokubeletha, ukuzijwayeza izindlela zokuphumula, nokugwema izinto eziyingozi njengotshwala nogwayi kungakhuthaza ukukhula kobuchopho obunempilo enganeni.

Q: Yikuphi ukudla noma iziphuzo ezingasiza ekudambiseni ukugula kwasekuseni ngesikhathi sokukhulelwa?

Ukudla ukudla okuncane, okuvamile okucebile ngamakhabhohayidrethi namaprotheni, ukuhlala ugcwele amanzi noma itiye le-ginger, ukuphuza ujinja noma ukudla okulula okunambitheka kalamula, nokugwema iphunga elinamandla noma ukudla okubangela isicanucanu kungasiza ekudambiseni ukungakhululeki kokugula kwasekuseni.

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Ukudla okunomsoco kubalulekile kuwo wonke umuntu kodwa kubaluleke kakhulu kwabesifazane abakhulelwe. Ukudla ukudla okunomsoco kuba yinto ehamba phambili kwabesifazane uma bethola ukuthi balindele. Njengoba imizwa yokubeletha iqala, abesifazane bazizwa benesidingo esidingekayo ukuze bondle imizimba yabo ngokudla okuzosekela ukukhula kwezingane zabo ngokuphelele.

Kulesi sihloko, uzothola ukwehlukana okuhlakaniphile kwe-trimester kwezakhi ezibaluleke kakhulu kanye nokudla okufanele ukudle phakathi ne-trimester ngayinye. Kodwa-ke, kufanele uqonde ukuthi lezi izinhlelo ezilulekwayo kuphela futhi uma ubhekana nanoma yikuphi ukudla okungezwani nokudla noma izimo zempilo, kufanele ubhekisele ku isondlo sokudla noma udokotela wezifo zabesifazane ngaphambi kokwengeza ukudla okusha ekudleni kwakho noma ukulandela uhlelo oluthile lokudla kokukhulelwa. Futhi, qiniseka ukuthi kuyo yonke isemester ngayinye uhlala ugcwele amanzi futhi uphuza inani elihle lamanzi usuku lonke.

1. I-Trimester Yokuqala: (Amaviki 4-13)

The i-trimester yokuqala kufanele kube nokudla okucebile ku-folate. I-Folic acid ibalulekile ekukhuleni kwemizwa yengane kanye nasekuvimbeleni noma yikuphi ukukhubazeka kokuzalwa kwemizwa. I-Folate ingatholakala emifino eminingi enamaqabunga, amaqanda, amantongomane, i-broccoli, izithelo ze-citrus, i-legumes, njll.
Kubalulekile futhi ukuthi abesifazane abakhulelwe baqhubeke bedla izithasiselo ze-folic acid ezinqunywe udokotela. Ngaphezu kwe-folic acid, ezinye izakhamzimba ezifana ne-Vitamin B6 ne-Iron nazo zibalulekile ngalesi sikhathi.

Iqembu Lokudla	Izibonelo
Amaprotheni	Inyama engenamafutha, inhlanzi, okusanhlamvu
Izithelo	Izithelo ezisawolintshi, amajikijolo, ubhanana
imifino	Imifino enamaqabunga, i-broccoli, izaqathe
Zonke okusanhlamvu	I-Oatmeal, irayisi elinsundu, isinkwa esigcwele okusanhlamvu
Ubisi noma Ezinye izindlela	I-yogurt yesiGreki, ubisi
Amafutha Anempilo	Ukwatapheya, amantongomane, amafutha omnqumo
Amanzi	Amanzi, itiye le-herbal (ngokulinganisela)

2. I-Trimester Yesibili: (14-27 Amaviki)

Iningi labesifazane lithola i-trimester yokuqala inzima ngenxa yokucanuzela kwenhliziyo nokugula kwasekuseni. Ngenxa yalokhu, kungase kube nzima ukudla kahle. Kodwa-ke, lezi zimpawu ziqala ukuphela phakathi ne-trimester yesibili futhi kuba lula ukunakekela a ukudla okunempilo. I-ayoni iyaqhubeka nokuba isakhi esibalulekile nakulesemester. Ungathola okusansimbi enyameni engenawo amandla, ukudla kwasolwandle okuphekiwe, imifino eluhlaza enamaqabunga, amantongomane, okusanhlamvu okuqinisiwe, njll.

Ngaphezu kwalokho, njengoba ingane iqala ukuthuthukisa uhlelo lwamathambo phakathi nalesi semester, ukuthathwa kwe-calcium kufanele kwandiswe. Imikhiqizo yobisi njengoshizi, ubisi, neyogathi iyimithombo emihle ye-calcium kanye namantongomane. Ezinye izakhamzimba ezibalulekile zihlanganisa i-Omega 3 fatty acids, iMagnesium kanye neVitamin D etholakala ezinhlanzini ezinamafutha, amantongomane, ubhanana neyogathi.

Iqembu Lokudla	Izibonelo
Amaprotheni	Inyama engenamafutha, inhlanzi, okusanhlamvu
Izithelo	Izinhlobonhlobo zezithelo
imifino	Imifino enamahlamvu, imifino enemibala
Zonke okusanhlamvu	Okusanhlamvu okuphelele ukuze uthole amandla aqhubekayo
Ubisi noma Ezinye izindlela	Ukudla okunothe nge-calcium
Amafutha Anempilo	Ukwatapheya, amantongomane, amafutha omnqumo
Amanzi	Ukwanda kwamanzi okuphuza

3. Ikota yesithathu: (28-40 Amaviki)

Ngaphezu kwazo zonke izakhi ezishiwo ngenhla, i-Vitamin K, i-Vitamin C, i-Vitamin B1 (i-Thiamine), ne-fiber ziyizengezo ezibalulekile ekudleni kwakho kusukela emavikini angu-28 wokukhulelwa kwakho. Izithelo ezifana namakiwi, ama-raspberries, ama-strawberries, utamatisi, i-papaya, nekhabe yimithombo emihle ka-Vitamin C kanye ne-fibre.

Ubhatata ungumthombo omuhle we-thiamine. Isipinashi, inkukhu, i-broccoli, ama-prunes, ubhontshisi oluhlaza, ukwatapheya, ne-kale ephekiwe konke kuyimithombo emihle ka-Vitamin K. U-Vitamin K ubalulekile ekujimeni kwegazi. Lokhu kubalulekile ikakhulukazi ngemva kokuzalwa ukuze kugwenywe izinkinga.

Iqembu Lokudla	Izibonelo
Amaprotheni	Inyama enamafutha, inhlanzi, okusanhlamvu, imithombo ye-omega-3
Izithelo	Izinhlobonhlobo zezithelo
imifino	Imifino ecebile nge-fiber
Zonke okusanhlamvu	Ukudla okuphelele
Ubisi noma Ezinye izindlela	Ukudla okunothe nge-calcium
Amafutha Anempilo	Ukwatapheya, amantongomane, amafutha omnqumo
Amanzi	Hlala unamanzi amaningi

Ishadi Lokudla eliyisampula le-Trimester ngayinye
	I-Trimester yokuqala	I-Trimester Yesibili	I-Trimester Yesithathu
Ukudla kwasekuseni	Upma, Buttermilk	Iphalishi le-Oat elinobisi namantongomane/ I-Muesli Eqinisiwe	I-Whole wheat Toast, Amaqanda Amabili, I-Mango Milkshake
Snack	Ikhabe, i-Custard Apple, i-Guava	Isithelo Esincane/ Isandla samantongomane axubile	I-Mixed Fruit Salad enedlanzana lamantongomane
Ukudla	Isaladi yenkukhu kanye nokwatapheya, Banana/Toast	I-Lentil Curry, Irayisi Elinsundu, i-Raita, i-Mixed Vegetable curry	I-Lentil Curry, i-Bajra Roti, i-Okra Sabzi, i-Strawberry Yogathi
Snack	Ama-Potato wedges/ Izithelo Ezincane/ Amakinati Agazisiwe/ I-Chickpea Chaat	Amanzi kakhukhunathi, Irayisi eliputshulwe ngamakinati	I-Sweet Potato Chaat, I-Banana Milkshake
Dinner	I-Lentils, Ilayisi/ I-Vegetable Curry/ Chapati	Jackfruit Curry, Chickpea Paratha, Curd/Buttermilk	Inkukhu Egazingiwe/Inhlanzi Eyosiwe, Amazambane Ashukela Agayiwe, Imifino Ethosiwe

Ngaphezu kokudla okunconyiwe, ukuhlala u-hydrated kubaluleke kakhulu. Ukuphuza okungenani izingilazi zamanzi eziyi-8, Amanzi Kakhukhunathi, nezithelo kuyindlela enhle yokugcina uketshezi olungenalo. Futhi, qiniseka ukuthi ukhuluma nodokotela wakho udokotela mayelana nokudla lokho kungase kube yingozi ngesikhathi sokukhulelwa. Lokhu kungase kuhlanganise utshwala, ubisi olungadliwe, inhlanzi eluhlaza, inyama namaqanda okungaphekwa kahle, itiye le-herbal, i-caffeine eningi, izithelo ezingageziwe, nemifino, njll.

Amathiphu Avamile Kuso Sonke Isikhathi Sokukhulelwa

I-Stay Hydrated: Phuza amanzi amaningi ukuze usize ukugaya futhi uvimbele ukuphelelwa amanzi emzimbeni.
Izithako: Xhumana neyakho umhlinzeki wezempilo mayelana namavithamini ngaphambi kokubeletha, ikakhulukazi uma unemikhawulo yokudla.
Gwema Ukudla Okuthize: Gwema inyama engaphekiwe kahle, ubisi olungagcotshwanga, nezinhlanzi ezine-mercury ephezulu.
Nciphisa I-caffeine Noshukela: Linganisela indlela odla ngayo i-caffeine nokudla okunoshukela.
Lalela Umzimba Wakho: Naka indlala nokusutha. Izifiso zokukhulelwa zivamile, kodwa ukulinganisela kuyisihluthulelo.

Isiphetho

Ukudla ukudla okunomsoco futhi okunomsoco kungenye yezindlela zokuqinisekisa ukukhulelwa okunempilo kanye nengane enempilo. Ngaphezu kokudla okunomsoco, kufanele uphuze amavithamini ngaphambi kokubeletha, izithasiselo, kanye nemithi enqunywe udokotela. Izinhlelo zokudla ezishiwo kulesi sihloko zivamile futhi noma yikuphi ukungezwani nokudla noma ezinye izidingo zokudla kufanele kuqale kuboniswane nodokotela. Ngaphezu kwalokho, ngaphambi kokulandela noma yiluphi uhlelo lokudla, kufanele uthintane no-a udokotela nganoma yiziphi izinkinga, ukungezwani nokudla okuhlobene nokudla, noma okunye ukukhathazeka.

Imibuzo Evame Ukubuzwa

1. Kungani uhlelo lokudla lokukhulelwa lubalulekile ku-trimester ngayinye?

Uhlelo lokudla ngesikhathi sokukhulelwa lubalulekile ngoba luqinisekisa ukuthi uthola imisoco efanele esigabeni ngasinye sokukhula kwengane yakho. Ama-trimesters ahlukene anezidingo ezihlukahlukene zokudla okunomsoco, futhi ukudla okuhlelwe kahle kungasekela impilo yakho nokukhula kwengane yakho.

2. Ngingakwazi yini ukulandela ukudla kwemifino noma i-vegan ngesikhathi sokukhulelwa?

Yebo, kungenzeka ukulandela ukudla kwemifino noma i-vegan ngesikhathi sokukhulelwa, kodwa ukuhlela ngokucophelela kubalulekile ukuze uqinisekise ukuthi uthola amaprotheni anele, ironi-calcium, i-calcium nezinye izakhi ezibalulekile. Xhumana nomhlinzeki wezokunakekelwa kwempilo noma i-dietitian ukuze uthole isiqondiso.

3. Ngingalwa kanjani nokugula kwasekuseni ku-trimester yokuqala?

Ukuze ulwe nokugula kwasekuseni, zama ukudla i-ginger, ama-crackers avamile, noma ukudla okuncane, okuvamile. Ukuhlala unamanzi nokugwema iphunga elinamandla nakho kungasiza ekudambiseni isicanucanu.

4. Ingabe kukhona ukudla okufanele ngikugweme ngesikhathi sokukhulelwa?

Yebo, okunye ukudla, njengokudla kwasolwandle okuluhlaza, imikhiqizo yobisi engagaywanga, nezinhlanzi ezine-mercury ephezulu, kufanele kugwenywe ngesikhathi sokukhulelwa ukuze kuvinjelwe izifo ezibangelwa ukudla kanye nokulimala okungase kube khona enganeni yakho. Nciphisa i-caffeine futhi utshwala kanjalo.

5. Ngingahlala kanjani ngingenawo amanzi ku-trimester yesithathu lapho ngichama njalo?

Ukuze uhlale u-hydrated phakathi ne-trimester yesithathu, phuza amanzi usuku lonke futhi unciphise uketshezi olusetshenziswayo eduze nesikhathi sokulala ukuze unciphise uhambo lokugezela lwasebusuku.

6. Yiziphi izinyathelo ezingathuthukisa ukukhula kobuchopho bomntwana ngesikhathi sokukhulelwa?

Ukudla ukudla okulinganiselayo okucebile ngezakhi ezibalulekile ezifana omega-3 ama-acids anamafutha kanye ne-folic acid, ukuzivocavoca njalo ngaphambi kokubeletha, ukuzijwayeza izindlela zokuphumula, nokugwema izinto eziyingozi njengotshwala nogwayi kungakhuthaza ukukhula kobuchopho obunempilo ku-fetus.

7. Ingabe izithelo zonyaka zinenzuzo kwabesifazane abakhulelwe?

Yebo, izithelo zonyaka ziyizinketho ezinhle kakhulu ngesikhathi sokukhulelwa njengoba zigcwele amavithamini abalulekile, amaminerali, kanye nemicu edingekayo empilweni kamama nengane. Ukufaka izinhlobonhlobo zezithelo zonyaka ekudleni kuqinisekisa ukudla okunomsoco ophelele.

8. Yikuphi ukudla noma iziphuzo ezingasiza ekudambiseni ukugula kwasekuseni ngesikhathi sokukhulelwa?

Ukudla okuncane, okuvamile okucebile kuma-carbohydrates kanye amaprotheni, ukuhlala ugcwele amanzi noma itiye le-ginger, ukuphuza ujinja noma ukudla okulula okunambitheka kalamula, nokugwema iphunga elinamandla noma ukudla okubangela isicanucanu kungasiza ekudambiseni ukungakhululeki kokugula kwasekuseni.