Umama ozayo ufuna imveliso yebakala eliphezulu kuphela ngaphandle kokuncediswa kwamafutha ohlaza yemifuno. Izibonelelo ezinjalo zilungele abantu abadala, kuba abanalo i-cholesterol. Kodwa ngexesha lokukhulelwa, i-cholesterol kwimida engqiqweni yintlawulo. Amafutha ase-Hydrogenated awanqweneli ngenxa yesibindi kunye ne-biliary system yomama okhulelweyo.
Zonke ezo zobisi zinika.
Ingumthombo omkhulu we-calcium, efuneka kakhulu kumama ozayo. Umgangatho wakho wemihla ngemihla ngu-500-600 ml yobisi olupheleleyo, kubandakanywa nantoni yokwenza i-porridges, isobho kunye nososo. Khumbula ukuba ubuninzi bebisi lonke, phantsi kweemeko ezithile, kuncedisa ekuphuhlisweni kwexesha elizayo lomntwana kwiprotheni yobisi lweenkomo.
Ukususela kwimveliso yobisi obumuncu, ukusela i-kefir, i-acidophilus, i-yoghurt, iziphuzo, apho iintlobo zezilwanyana ezincinci - abemi abaqhelekileyo bamathumbu bangeziwe. I-fat-fat cottage cheese iyincedo. Unayo i-lecithin eninzi kunye ne-methionine, zenza ngcono umsebenzi wesibindi, zinefuthe elizuzayo kwi-metabolism. Iifisi ziyanqwenela.
Inyama, iinkukhu, intlanzi.
Ukutya kwakho makube nomnyama obomvu (inyama yenkomo, imvana ephilileyo, inyama yengulube) kunye nenyama yomvundla, kunye neenkukhu ezimhlophe. Olu hlobo luqulethe iprotheni elula ngokulula kunye nomzimba obomvu, kwaye inyama ebomvu inotye ngensimbi kunye ne-zinc. Umama wexesha elizayo kunye neentlanzi uyafuna iintlobo ezahlukeneyo. Iintlobo ezinamafutha (mackerel, salmon, halibut, amalahle) ziya kucebisa umzimba nge-vitamin A kunye ne-omega-3 complex. Kwiintlobo ezincinci zeentlanzi (i-hake, ulwimi lwelwandle, i-haddock, i-cod) ezininzi zeeprotheyini, ezifakwe kakuhle.
I-folacin emangalisayo.
Kwi-trimester yokuqala yokukhulelwa, kunzima ukugqithisa ukubaluleka kweemveliso ze-folic acid. Yiyo le vithamini eyanceda ukunciphisa umngcipheko wokukhubazeka kwentambo yomthambo kumntwana, iya kuthatha isakhiwo esifanelekileyo sengqondo kunye nokuqonda. Yiyiphi i-folacin eya kumkhonza umama? Inempahla yokunciphisa ubuhlungu bobuhlungu, kwaye emva kokubeleka kuphucula umveliso wobisi. Imithombo ephambili ye folacin yimifuno eluhlaza emifino eluhlaza (isipinashi, i-salads, i-asparagus). Zityebi kule vithamini zikwazo i-avocado, izaqathe, i-apricot, ithanga, iibhotsi. Kukho i-folacin kunye neengqayi zeqanda, kunye nesonka esingqolowa, esikolweni ehluma, ngesonka esivela kumgubo wokutya omnyama, kunye ne-pasta evela kumgubo opheleleyo.
Antioxidants zinceda.
Iiphytokimikhali ziyinxalenye yezinto eziphilayo ezisebenzayo ezifunyanwa phantse zonke izityalo. Izazinzulu zisanda kuqalisa ukutyelela iimpawu zabo ezifanelekileyo. Kodwa sele sele kucacile ukuba ezininzi iimveliso ze-phytochemicals ziyi-antioxidants kwaye zichaphazela kakhulu impilo yamaseli esintu. Iindawo eziqhelekileyo zeeprotochemicals ziyi-bioflavonoids, i-isoflavones, i-lignans kunye ne-phytoestrogens (izityalo ezifana ne-hormone-like substances). Jabulela iintlobo ezahlukeneyo zeziqhamo, imifuno, amajikijolo kunye nomzimba wakho uya kunikwa ngokupheleleyo ngezi nondlo.
Kuba umama ozayo kwi-trimester yokuqala ibalulekile kunye ne-selenium. Into elandelelanayo, njengomlingo, ijika izinto ezinobungozi-i-oxidants zibe ngamanzi angenanto. Abaphandi abaninzi bakholelwa ukuba ukungabikho kwe-selenium kukhokelela ekuphumuleni. Imithombo esemgangathweni yemvelo yale nto yintsimi, intlanzi, amakhowa kunye nemifuno (i-zucchini, i-asparagus, isilimo esidliwayo esinamagatsha anamanzi kunye namakhukhamba omhlaba). Inxalenye ebalulekileyo ye-enzyme ekhethekileyo ebandakanyekayo kwimveliso ye-selenium yincinci. Yena ngokwakhe ukhusela iiseli kumonakalo. I-Zinc ifumaneka ekudleni okunjengeenkomo, iinkukhu, iinantambo, ushizi, i-shrimp kunye ne-crab. Zama ukutya ukutya okuthosiweyo kunye nokunye okuluhlaza. Ngokusondeleyo kunokwenzeka kwimvelo!