Ukudla ukudla okunomsoco nokulinganayo ngesikhathi ukhulelwe kungenye yezindlela ezingcono kakhulu zokuqinisekisa ukukhulelwa okunempilo nengane ephilile. Imisoco oyidlayo ngalesi sikhathi inikeza izakhi zokwakha ukuze ingane yakho ikhule futhi ithuthuke. Nakuba izifiso nezinhlaba ngezinye izikhathi zingenza ukudla okunempilo kube inselele, ukufaka lezi zinhlobo eziyi-10 zokudla okunomsoco ekudleni kwakho kungasekela ukukhula kwengane yakho, kuthuthukise amazinga akho amandla, futhi kusize ekuvimbeleni izinkinga.
1. Imifino Eluhlaza Ehlumayo
Imifino eluhlaza ehlumayo efana nesipinashi, ulethisi, i-Swiss chard, ne-arugula inamandla omsoco. Icebile nge-folate, i-B-vitamin edlala indima ebalulekile ekuvimbeleni ukukhubazeka kwesimiso sezinzwa ngesikhathi sokukhulelwa kusenesikhathi. Le mifino futhi icebile nge-iron, i-calcium, i-fibre, nama-vitamin A, C, no-K, konke okusekela impilo yakho yonke nokuthuthuka kwengane yakho.
- Kungani Kubalulekile: I-Folate ibalulekile ekuthuthukisweni kwengqondo nomgogodla ekuqaleni, kuyilapho i-iron isiza ekuvimbeleni ukushoda kwegazi futhi iqinisekise ukuthuthwa komoyampilo okwanele enganeni.
- Indlela Yokuyifaka: Faka isipinashi kuma-smoothie, faka ulethisi kumasobho, noma faka i-Swiss chard ezitshulweni. Zama ukufaka isaladi lemifino eluhlaza elixubile ne-olive oil kanye nejusi kalamula ukuze uthole isidlo esilula, esinomsoco.
2. Amaqanda
Amaqanda aphakathi kokudla okunamandla amaningi nokunomsoco ongakudla ngesikhathi ukhulelwe. Ayisisekelo esihle samaprotheni asezingeni eliphezulu, abalulekile ekukhuleni kwamangqamuzana engane yakho. Amaqanda futhi aqukethe i-choline, umsoco ongaziwa kakhulu osekela ukuthuthuka kwengqondo futhi unciphise ingozi yokukhubazeka kwesimiso sezinzwa.
- Kungani Kubalulekile: I-Choline ibalulekile ekuthuthukisweni kwengqondo nenkumbulo yengane, kuyilapho amaprotheni kumaqanda esiza ekulungiseni nasekwakheni izicubu.
- Indlela Yokuyifaka: Jabulela amaqanda abilisiwe njengesnack, yenza i-omelette enezimifino eziningi, noma yenza i-frittata. Kulula ukuwalungiselela futhi angafakwa kumasaladi, kumasemishi, noma nasemasobho.
3. Isalmon
I-salmon ingenye yezindawo ezingcono kakhulu zamafutha e-omega-3, ikakhulukazi i-DHA (docosahexaenoic acid), ebalulekile ekuthuthukisweni kwengqondo namehlo engane yakho. Futhi iyisisekelo esihle samaprotheni kanye ne-vitamin D, esekela impilo yamathambo akho kanye nesistimu yokuzivikela komzimba.
- Kungani Kubalulekile: Ama-Omega-3 abalulekile ekuthuthukisweni kwesimiso sezinzwa zengane yakho, kuyilapho i-vitamin D isiza ekumunceni i-calcium ukuze kube namathambo namazinyo aqinile.
- Indlela Yokuyifaka: Gaza noma bhaka i-salmon ngezinhlobonhlobo zamakhambi nelamula. Faka i-salmon ephekiwe kumasaladi, izitsha ze-pasta, noma izitsha zerayisi. Hlela ukudla izikhathi ezimbili zezinhlanzi ezinganayo i-mercury eningi njenge-salmon ngesonto.
4. Ubhatata
Ubhatata ucebile nge-beta-carotene, okuguqulwa umzimba wakho ube yi-vitamin A, umsoco obalulekile esikhumbeni, emehlweni, nasesimeni sokuzivikela komzimba wengane yakho. Futhi unomsoco omningi, onganciphisa ukuqunjelwa okuhambisana nokukhulelwa.
- Kungani Kubalulekile: I-Vitamin A isekela ukukhula kwezithelo nokuthuthuka kwezitho zomzimba, kuyilapho umsoco ukhuthaza impilo yokugaya ukudla futhi usiza ekulawuleni amazinga kashukela egazini.
- Indlela Yokuyifaka: Bhaka ubhatata bese uwufaka i-avocado noma i-Greek yogurt, uwuchoboze njengesidlo eseceleni, noma uwufake kumasobho namastew ukuze uthole umsoco.
5. I-Greek Yogurt
I-Greek yogurt iyisidlo esinomsoco omningi, esicebile nge-calcium, esiphinde sibe nama-probiotic asekela impilo yamathumbu. I-Calcium ibalulekile ekuthuthukisweni kwamathambo, amazinyo, imisipha, nezinzwa zengane yakho, kuyilapho ama-probiotic esiza ekugcineni ibhalansi enempilo yamagciwane emathunjini akho.
- Kungani Kubalulekile: Ukudla okwanele kwe-calcium kusiza ekuvimbeleni ukulahlekelwa kwamathambo kumama futhi kuqinisekise ukuthuthuka okufanele kwamathambo enganeni.
- Indlela Yokuyifaka: Faka i-Greek yogurt ngezithelo ezintsha, amantongomane, kanye nejusi loju oluncane ukuze uthole isibiliboco esanelisayo, noma uyisebenzise njengesisekelo sama-smoothie nezihlabelelo zesaladi.
6. Amalentili Nobhontshisi
Amalentili, uphizi, ubhontshisi omnyama, nobontshisi obomvu yizisekelo ezinhle zamaprotheni, umsoco, i-iron, ne-folate. Le misoco ibaluleke kakhulu ekuvimbeleni ukushoda kwegazi nasekusizeni ukukhula okusheshayo kwezicubu nezitho zomzimba wengane yakho.
- Kungani Kubalulekile: I-Iron ibalulekile ekukhiqizeni i-haemoglobin, ethutha umoyampilo enganeni. I-Folate ibalulekile ekuvimbeleni ukukhubazeka kwesimiso sezinzwa.
- Indlela Yokuyifaka: Faka amalentili kumasobho namastew, hlanganisa uphizi ube yi-hummus, noma faka ubhontshisi omnyama kuma-taco namasaladi.
7. Amaberry
Amaberry afana nama-strawberry, ama-blueberry, ama-raspberry, nama-blackberry acebile ngama-antioxidant, umsoco, ne-vitamin C. Asiza ekuthuthukiseni isimiso sakho sokuzivikela komzimba, akhuthaze isikhumba esinempilo, futhi asekela ukukhiqizwa kwe-collagen, okubalulekile ekuthuthukisweni kwezicubu ezixhumanisayo zengane yakho.
- Kungani Kubalulekile: I-Vitamin C isiza ekumunceni i-iron futhi iqinisa isimiso sakho sokuzivikela komzimba, kuyilapho ama-antioxidant evikela amangqamuzana ekulimaleni.
- Indlela Yokuyifaka: Faka amaberry ku-oatmeal noma i-yogurt, hlanganisa ama-smoothie, noma uwajabulele njengesnack esiqabulayo.
8. Amantongomane Nembewu
Amantongomane nembewu, afana nama-almond, ama-walnut, imbewu ye-chia, nembewu ye-flax, acebile ngamafutha anempilo, amaprotheni, i-magnesium, namafutha e-omega-3. Le misoco ibalulekile ekuthuthukisweni kwengqondo yengane yakho futhi ingasiza ekunciphiseni ukuvuvukala emzimbeni wakho.
- Kungani Kubalulekile: I-Magnesium isekela ukusebenza kwemisipha futhi inciphisa ingozi yokubeletha ngaphambi kwesikhathi, kuyilapho amafutha anempilo ebalulekile ekuthuthukisweni kwengqondo yengane esesibelethweni.
- Indlela Yokuyifaka: Fafaza imbewu ye-chia ku-yogurt, sebenzisa imbewu ye-flax kuma-smoothie, noma jabulela inqwaba yomxube wamantongomane njengesnack esisheshayo.
9. Izinhlamvu Eziphelele
Izinhlamvu eziphelele njenge-quinoa, irayisi elinsundu, i-oats, nesinkwa senyama ephelele zinikeza ama-carbohydrate ayinkimbinkimbi, umsoco, nama-B vitamin. Zisiza ekugcineni amazinga amandla azinzile futhi zisekela ukukhula kwesibeletho nengane.
- Kungani Kubalulekile: Ama-B vitamin adlala indima ebalulekile ekukhiqizeni amandla nasekuthuthukisweni kwengqondo, kuyilapho umsoco ukhuthaza impilo yokugaya ukudla.
- Indlela Yokuyifaka: Qala usuku lwakho nge-oatmeal efakwe amantongomane nezithelo, sebenzisa i-quinoa njengesisekelo samasaladi, noma shintshanisa isinkwa esimhlophe nerayisi ngezinhlamvu eziphelele.
10. I-Avocado
Ama-avocado acebile ngamafutha anempilo e-monounsaturated, i-folate, i-potassium, nomsoco. Amafutha anempilo kuma-avocado asekela ukuthuthukiswa kwengqondo nesikhumba sengane yakho, kuyilapho i-potassium isiza ekulawuleni umfutho wegazi futhi inciphise ukuquleka kwemilenze okuhambisana nokukhulelwa.
- Kungani Kubalulekile: Amafutha anempilo abalulekile ekuthuthukisweni kwengqondo namehlo engane, kuyilapho i-folate isekela ukwakheka kwesimiso sezinzwa.
- Indlela Yokuyifaka: Sakaza i-avocado kusinkwa sezinhlamvu eziphelele, faka izingcezu kumasaladi nama-wrap, noma uyihlanganise nama-smoothie ukuze uthole ukuthungwa okumnandi.
Amathiphu Engeziwe Okudla Okunempilo Ngokukhulelwa
- Hlala Uphuze Amanzi: Phuza amanzi anele usuku lonke ukuze usekele ivolumu yegazi lakho elikhulayo futhi uvimbele ukuphelelwa amanzi emzimbeni.
- Linganisela Ipuleti Lakho: Faka izinhlobonhlobo zezithelo, imifino, amaprotheni angaphansi kwamafutha, amafutha anempilo, nezinhlamvu eziphelele ekudleni kwakho.
- Nciphisa Ukudla Okucutshunguliwe: Nciphisa ukudla kwakho amaswidi anoshukela, ukudla okuthosiwe, nezinto ezicutshunguliwe ezinganikezi umsoco omncane.
- Bheka Ukudla Kwe-Caffeine: Gcina ukudla kwe-caffeine ngaphansi kwama-200 mg ngosuku, okulingana cishe nenkomishi eyodwa yekhofi elingama-ounce angu-12.
- Gwema Ukudla Okuyingozi: Gwema ukudla kwasolwandle okuluhlaza noma okungaphekiwe kahle, imikhiqizo yobisi engahlanjululiwe, inyama encane, nezinhlanzi eziningi ze-mercury njenge-swordfish ne-king mackerel.
Isiphetho
Ukudla ukudla okunomsoco ngesikhathi ukhulelwe kungenye yezindlela ezingcono kakhulu zokusiza ukukhula nokuthuthuka kwengane yakho ngenkathi ugcina impilo yakho. Ukufaka lezi zinhlobo eziyi-10 zokudla ekudleni kwakho kuqinisekisa ukuthi uthola amavithamini, amaminerali, nemisoco ebalulekile edingekayo ukuze ukhulelwe ngendlela enempilo. Khumbula, ukukhulelwa ngakunye kuhlukile, ngakho-ke thintana nomhlinzeki wakho wezempilo noma isazi sokudla okunomsoco ukuze uthole izincomo zokudla ezifanelana nawe. Ngebhalansi efanele yokudla, unganakekela ingane yakho futhi ujabulele lolu hambo olujabulisayo lobumama.
Imibuzo Ebuzwa Njalo
Ngingakudla yini ukudla kwasolwandle ngesikhathi ngikhulelwe?
Yebo, kodwa ncamela okukhethwa kukho okunomthamo omncane we-mercury njenge-salmon, i-sardine, ne-trout. Hlela ukudla izikhathi ezi-2–3 (ama-ounce angu-8–12) ezinhlanzi ngesonto.
Ngingakwazi kanjani ukulawula isicanucanu sasekuseni futhi ngidle ngendlela enempilo?
Yidla izitsha ezincane, ezivamile, futhi faka ukudla okungenamvukelo, okulula ukukugaya njengama-cracker, ubhanana, ne-yogurt. Itiye likajinja noma amanzi kalamula nakho kungasiza ekunciphiseni isicanucanu.
Kulungile yini ukuba nezifiso zokudla okungenampilo?
Izifiso zokudla zijwayelekile ngesikhathi ukhulelwe. Zizitike ngezikhathi ezithile kodwa ncamela ukudla okunomsoco ukuze uhlangabezane nezidingo zengane yakho.
Kuthiwani uma ngine-gestational diabetes?
Gxila ezinhlamvini eziphelele, amaprotheni angaphansi kwamafutha, nezithelo nemifino ephansi nge-glycemic. Sebenza nomhlinzeki wakho wezempilo ukuze wakhe uhlelo lokudla olufanele wena.
Ngingadinga yini ukuthatha izithako zokudla ngesikhathi ngikhulelwe?
Amavithamini okukhulelwa abalulekile ukuze uqinisekise ukuthi uthola i-folic acid eyanele, i-iron, neminye imisoco ebalulekile. Xoxa nodokotela wakho ukuthi yiziphi izithako zokudla ezifanele wena.
