Indima Yokuthatha Amaprotheni Ekukhuleni Okufanelekile Kwemisipha Ekukhulelweni

Lesi sihloko sigqamisa ubuhlobo obubalulekile phakathi kokudla amaprotheni kanye nokukhula kwemisipha ngesikhathi sokukhulelwa. Ihlola umthelela wokudla okunomsoco kukho kokubili inhlalakahle kamama nokukhula kwengane. Ukukhulelwa yisikhathi sokushintsha komzimba, lapho umzimba wenza izinguquko eziphawulekayo ukuze usekele ukukhula nokukhula kwengane. Phakathi kwalezi zinguquko, ukudla amaprotheni kuvela njengento ebalulekile yokudla egcina impilo kamama. Iphinde idlale indima ebalulekile ekukhuleni nasekugcinweni kwezicubu zemisipha kamama. 

Ukuthuthukiswa kwemisipha efanele kanye nokusebenza kubalulekile ngesikhathi sokukhulelwa ukusekela isisindo esengeziwe kanye nezidingo ezishintshayo emzimbeni. Kulo mhlahlandlela, sizohlola ukubaluleka kokuthatha amaprotheni ukuze kukhule kahle imisipha ngesikhathi sokukhulelwa. Sizophinde sinikeze imininingwane ngezinzuzo zayo, imithombo yokudla, kanye nezinyathelo omama abakhulelwe abangazithatha ukuze baqinisekise ukuthi bondla imizimba yabo ngempumelelo.

1. Ukuqonda Ukubaluleka Kwephrotheni Ekukhulelweni

Ukwembula ukubaluleka kwamaprotheni empilweni yonke kanye nokufaneleka kwawo okukhethekile ngesikhathi sokukhulelwa.

a. Okuyisisekelo Kwamaprotheni: Iphrotheni iyi-macronutrient eyakhiwe ama-amino acid, izakhi zokwakha izicubu nemisipha. Kubalulekile ezinqubweni ezihlukahlukene zomzimba, ikakhulukazi ngesikhathi sokukhulelwa.

b. Izidingo Eziyingqayizivele Zokukhulelwa: 

Ukukhulelwa kukhulisa isidingo somzimba samaprotheni ngenxa yokwanda komthamo wegazi, ukukhula kwezicubu zikamama, nokuthuthukiswa kwezitho nemisipha yengane.

2. Izincomo Zokuthatha Amaprotheni Ngesikhathi Sokukhulelwa: Izinkombandlela Zokukhula Okufanelekile

Ukuhlinzeka ngemininingwane enemininingwane emazingeni anconyiwe okuthathwa kwamaprotheni kanye nokucatshangelwa phakathi nezigaba ezahlukahlukene zokukhulelwa.

a. I-General Protein Guidelines: Izincomo ezijwayelekile zokuthatha amaprotheni kwabesifazane abakhulelwe, ngokusho kweziqondiso ze-USDA ziphakamisa amagremu angu-25 engeziwe amaprotheni ngosuku ngesikhathi sokukhulelwa.

b. Ukulungiswa Kwezinyanga Ezithile Eziqondile: Kunezidingo zamaphrotheni eziqondene nengxenye yesithathu. Ngokuvamile, i-trimester yesibili neyesithathu ivame ukudinga ukudla okuphezulu kwamaprotheni ngenxa yokukhula ngokushesha kwengane kanye nokuthuthukiswa kwezicubu zomama.

3. Isixhumanisi Phakathi Kwamaprotheni Nokukhula Kwemisipha Ekukhulelweni

Ukuhlola ukuxhumana okuqondile phakathi kokusetshenziswa kwamaprotheni nokuthuthukiswa kwemisipha ngesikhathi sokukhulelwa.

a. Ukukhula Kwemisipha Yempilo Yomama: Ukudla amaprotheni okwanele kusekela impilo kamama ngokukhuthaza ukukhula kwemisipha, ukugcina izicubu ezibalulekile, kanye nokufaka isandla emandleni jikelele.

b. Ukuthuthukiswa Kwemisipha Yengane: Amaprotheni abalulekile ekukhuleni kwemisipha yengane njengoba ibalulekile ekwakheni imisipha, izicubu nezitho zengane.

4. Ukudla Okucebile Ngamaprotheni: Izivimbelo Zokwakha Ukukhulelwa Okunempilo

Uhlu oluphelele lokudla okunamaprotheni okucebile okufanele kwabesifazane abakhulelwe luqinisekisa ukudla okunomsoco nokuhlukahlukene

a. Amaprotheni Asekelwe Ezilwaneni: Imithombo yamaprotheni asekelwe ezilwaneni ihlanganisa inyama engenamafutha, izinkukhu, inhlanzi, amaqanda, nemikhiqizo yobisi. Kubalulekile ukuqonda i-bioavailability yama-amino acid abalulekile kulokhu kudla.

b. Amaphrotheni Asekelwe Ezitshalweni: Imithombo yamaprotheni asekelwe ezitshalweni ihlanganisa imidumba, amantongomane, imbewu, nemikhiqizo yesoya. Kubalulekile ukuhlanganisa imithombo ehlukene yamaprotheni asekelwe ezitshalweni ukuze uqinisekise iphrofayili ephelele ye-amino acid.

5. Izingozi Ezingaba Khona Zokungatholi Amaprotheni Anele Ngesikhathi Sokukhulelwa

Ukubhekana nezingozi ezihlobene nokungadli amaprotheni okwanele kanye nomthelela wawo ongaba khona empilweni kamama neyengane.

a. Izingozi Zomama: Ukudla amaprotheni anganele kungaholela ekulahlekelweni kwemisipha kamama, ukukhathala, nokungasebenzi kahle kwamasosha omzimba ngesikhathi sokukhulelwa. Ngakho-ke, kubaluleke kakhulu ukuhlangabezana nezidingo zakho zamaphrotheni.

b. Izingozi Zengane: Izingozi zomntwana zihlanganisa ukukhula kwemisipha yengane engaphansi, isisindo sokuzalwa esiphansi, kanye nengozi eyengeziwe yezinkinga ezithile uma ukudla kukamama amaprotheni kunganele.

6. Izithako Zamaprotheni Ekukhulelweni: I-Boost eyengeziwe

Ukuhlola indima yezithako zamaprotheni njengokuhambisana nemithombo yokudla ngesikhathi sokukhulelwa.

a. I-Whey Protein: I-Whey protein supplementation ingumthombo wamaprotheni wekhwalithi ephezulu ocebile kuma-amino acid abalulekile. Lokhu kusiza ekusekeleni ukukhula kukamama kanye nemisipha yengane ngesikhathi sokukhulelwa.

b. Izithasiselo Zephrotheni Esekelwe Ezitshalweni: Izithako zamaprotheni ezisekelwe esitshalweni zifaka amaprotheni ephizi noma i-hemp, njengezinye izindlela zabesifazane abakhulelwe abanemikhawulo yokudla noma izintandokazi. Kubalulekile ukubonana nodokotela ngaphambi kokufaka noma yiziphi izithasiselo ezintsha ekudleni kwakho.

7. Ukucatshangelwa Kwezimo Ezikhethekile: Ukuthatha Amaprotheni Ekukhulelweni Okusengozini Ephezulu

Ukweluleka mayelana nokucatshangelwa kwamaprotheni kwabesifazane abakhulelwe abasengozini enkulu noma izimo ezithile zempilo.

a. I-Gestational Diabetes and Protein: Ukudla kwamaprotheni kungalungiselelwa abesifazane abanesifo sikashukela sokukhulelwa ukuze basekele ukulawula ushukela wegazi futhi bakhuthaze ukukhula kwemisipha enempilo.

b. Ukukhulelwa Okuningi: Kungase kube nesidingo esikhulayo samaprotheni kwabesifazane abathwala iziphindaphinda futhi kubalulekile ukuqapha ngokucophelela ukuze kuqinisekiswe impilo enhle kamama neyengane.

8. Ukuqapha Ukudla Kwamaprotheni: Amathiphu Awusizo Kwabesifazane Abakhulelwe

Ukuhlinzeka ngamathiphu asebenzayo kwabesifazane abakhulelwe ukuze baqaphe futhi bathuthukise ukudla kwabo amaprotheni.

a. Ukugcina Idayari Yokudla: Abesifazane abakhulelwe bangasebenzisa idayari yokudla ukuze balandelele ukudla kwabo kwansuku zonke amaprotheni, baqinisekise ukuthi bahlangabezana nezidingo zabo zokudla okunomsoco.

b. Ukuhlela Nokulungiselela Ukudla: Amasu okuhlela ukudla, okuhlanganisa ukupheka inqwaba kanye nokulungiselela ukudla okulula okunamaprotheni kwenza kube lula kwabesifazane abakhulelwe ukufaka amaprotheni anele ekudleni kwabo.

Ukubeka kuqala ukudla kwamaprotheni anele ngesikhathi sokukhulelwa kubalulekile ekusekeleni impilo kamama nengane. Ukuqonda indima yamaprotheni ekukhuleni kwemisipha kanye nokufaka izinhlobonhlobo zokudla okunamaprotheni kuqinisekisa isipiliyoni esinomsoco komama abakhulelwe kanye nezingane ezikhulayo.

Isixhumanisi Esiyisethenjwa

https://pregatips.com/pregnancy/three-trimesters/role-of-protein-intake-for-optimal-muscle-growth-in-pregnancy/