Ukukhulelwa isikhathi esihle empilweni yanoma yimuphi umuntu wesifazane. Futhi empeleni: Yini engaqhathaniswa nokulindela okujabulisayo kwesimangaliso? Kodwa-ke, akudingekile ukukhohlwa ukuthi ukuthosa nokuzalwa kwengane kudinga ukuhlanganisa wonke amabutho omzimba wesifazane. Kungakho vele ngesikhathi sokuhlela ukukhulelwa kudingekile ukuthatha izinyathelo ezithile.
Akuyona imfihlo ukuthi ukhiye enkambweni ephumelelayo yokukhulelwa nokudla okunempilo ukungondleki kahle kowesifazane kuzo zonke izigaba zalesi sikhathi esiyinkimbinkimbi, kufaka phakathi nokuhlela. Yini izazi zokudla okushoyo ngalokhu?
Izincomo Zokwehliswa Kwezondlo ezinikezwa abesifazane abahlela ingane zijwayelekile. Ngokuvamile, owesifazane kungenzeka angakuguquli ukudla okujwayelekile. Kubalulekile kuphela ukuthi ususe imikhuba yokudla okulimazayo, futhi futhi uqinisekise ukuthi amandla ayasiza futhi anokulinganisela. Kubalulekile ukufaka izithelo nemifino kumenyu yansuku zonke - umthombo omkhulu wamavithamini nezinye izinto ezizuzisayo. Futhi ekudleni, ubisi nemikhiqizo yobisi kumele kube khona: kuyasiza ukuvikela ukuntuleka kwe-calcium emzimbeni wowesifazane okhulelwe. Uma owesifazane enamathela kunoma yisiphi isitayela sokudla esithile, ngokwesibonelo, kwakuyimifino, lapho-ke esiteji sokuHlola Ukukhulelwa, kusakufaneleka ukushintsha ukudla okujwayelekile. Ukusetshenziswa kweprotheni yezilwane okuqukethwe enyameni, kwasolwandle, izinhlanzi kanye namaqanda kuyadingeka ukugcina amandla nokulinganisela kwamandla komzimba, okulungiselela ukuhlolwa okunzima. Yiprotheni lesilwane eliqukethe i-amino acid elibaluleke kakhulu kumuntu, ukuhlanganisa okuthi umzimba awunakhono ngakho-ke angafika kuphela ngokudla.
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Kuyadingeka ukusebenzisa imikhiqizo egcwele ku-fiber, ngoba lokhu kunciphisa kakhulu ingozi yokuqunjelwa kanye nama-hemorrhoid ngesikhathi sokukhulelwa. Ngaphezu kwemifino nezithelo esezivele zichaziwe, i-fiber iqukethwe okusanhlamvu, imikhiqizo yokhuni okusanhlamvu, ama-legumes. Uhlaza oluningi, ngendlela, akukhona nje kuphela i-fiber, kodwa futhi nemibhalo ephilayo edingekayo ukugaya ukudla kwamaprotheni.
Ekudleni kowesifazane okuhlela ukuba ngumama, imikhiqizo kumele ibe khona - imithombo ye-Omega 3 ama-acid amafutha. Le yizinhlanzi zasolwandle (okokuqala kwawo wonke ama-mackerel, i-herring, tuna, i-trout, pike), ummbila, othosiwe, othosiwe, othosiwe, ama-olive, ama-walnuts. Inani eliphelele lamafutha asetshenzisiwe akufanele adlule u-10% wokudla kwansuku zonke. Ngakho-ke, kubaluleke kakhulu ukusebenzisa amafutha awusizo ngokunciphisa ukusetshenziswa kwengozi (amafutha agcwele, iTransthira neHarsistrine) kube okungenani. Lezi zinto eziyingozi ngokuyinhloko ziqukethwe "kadoti wokudla" othandekayo: "okusheshayo okusheshayo, i-confectionery, njll.
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Ukunakwa okukhethekile kufanele kukhokhwe esibukweni somzimba. Kuyaziwa ukuthi abesifazane abahlushwa ukukhuluphala kunzima ukukhulelwa. Ukukhulelwa bavame ukwenzeka kube nzima, izinkinga zivame ukwakhiwa, inqubo yokulethwa kunzima. Kwabesifazane abanenkomba yesisindo somzimba, ngaphezu kwama-30, ngisho nokunciphisa umzimba okuncane kunomthelela ekukhuphukeni okukhulu kwamathuba okukhulelwa kanye nenkambo ephilile yokukhulelwa. Ngasikhathi sinye, akunakwenzeka ukukhohlwa ukuthi isikhathi sokuncipha kwesisindo sicindezele futhi emzimbeni. Ngakho-ke, inkinga yesisindo ngokweqile kufanele ithathwe isikhathi eside ngaphambi kokuvela kokukhulelwa. Vele, kufanelekile ukushiya ukusetshenziswa kwemikhiqizo okufaka isandla eqoqweni elisheshayo lesisindo futhi ungalethi inzuzo yomzimba (ukudla okusheshayo, imikhiqizo eshisiwe, iziphuzo zekhabhoni, ufulawa kanye ne-confectionery).
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Kubalulekile futhi ukusebenzisa inani elanele lamanzi. Kwanele ukubala kalula - 35 ml nge-1 kg yesisindo. Lesi yisilinganiso sansuku zonke esidingekayo kumuntu. Uma itiye, ikhofi, amajusi, ama-lemonades asetshenziswa njengesiphuzo, khona-ke kufanele ukhumbule ukuthi umzimba wethu uzibona njengokudla. Ngakho-ke, lezi ziphuzo zithatha amanzi emzimbeni. Uma uphuza inkomishi eyodwa yetiye, udinga ukwengeza amanye ama-mugs angeziwe wamanzi ngenani lansuku zonke.
Ngasikhathi sinye, ukuze ugweme ukubambezeleka koketshezi emzimbeni - izinkinga ezivame kakhulu ngesikhathi sokukhulelwa - umuntu kufanele anciphise ukusetshenziswa kosawoti, kanye nemikhiqizo ebukhali, ebhemayo futhi enosawoti.
Iwusizo kakhulu emzimbeni wowesifazane okhulelwe yi-folic acid. Kuyaziwa ukuthi abesifazane abahlushwa ukuntuleka kwe-folic acid bakhulisa ubungozi bokuzalwa kwengane ngesici seshubhu lezinzwa futhi kuthuthukisa izifo azihambelani nempilo. I-Folic acid kufanele iqale ukuthatha bonke abesifazane ukuhlela ukukhulelwa, ngaphezu kokudla okujwayelekile. Qhubeka nokwamukelwa kweFolic Acid kubiza kuze kube amasonto ayi-12 okukhulelwa. Umthamo weFolic Acid kumele acaciswe nodokotela.
Akunakusho ukuthi, kusuka ekuphuzeni utshwala kufanele kuvinjelwe.
Ukunakwa okuhlukile kufanelekile ukondliwa kwendoda yesikhathi esizayo. Kufanele futhi ilinganise: ngoba ikhwalithi yesidoda incike kukho. Ukuvuthwa kwe-Spermatozoa kwenzeka, njengamangqamuzana abomvu egazi, izinyanga ezintathu. Ngakho-ke, obaba besikhathi esizayo kufanele bacabange ngempilo yabo nokudla okufanele. Kubalulekile ukuthi udle imikhiqizo egcwele eSelenium naseZninc (ngokwesibonelo, inyama ebomvu, isibindi, amantongomane, njll.). Indoda ngalesi sikhathi kufanele izame ukunamathela ezimisweni zokudla okunempilo nokushiya imikhuba emibi.