Konke ukudla okungafanele ukudle ngesikhathi sokukhulelwa ukugwema ukutheleleka kanye nobuthi bokudla

0
- Isikhangiso -

Amagciwane, izimuncagazi kanye namagciwane kungabeka impilo yowesifazane okhulelwe engcupheni. Ingabe kuyingozi oyaziyo? Impela, kepha kuhle ukukucabangela kusukela kumzuzu wokuqala wazi ukuthi ulindele ingane. Okufanele kukwenze uqiniseke ukuthi noma kunjalo kuyingozi "engagwemeka kalula" uma ubhekisisa kahle konke ukudla okungakuhle ukukukhipha noma okungenani ubeke umkhawulo ekudleni kwakho.


Ekugcineni bekela eceleni inganekwane yokuthi ekukhulelweni kufanele udle okubili (manje sekutholakele ukuthi lokhu akulona iqiniso nhlobo ngoba, ikakhulukazi ezinyangeni zokuqala, inani elengeziwe lekholori elidingekayo liphansi kakhulu futhi kuyo yonke inkathi yokukhulelwa liyaxuba phakathi kuka-200 no-450 kcal), okuzodingeka ukwenze, noma kunjalo, ukukala wonke umsoco owusizo ezinyangeni eziyi-9 ngokusemandleni: ama-carbohydrate, amaprotheni, amafutha amahle, amavithamini, usawoti wamaminerali, nokuqinisekisa inani elifanele le-fiber , Kubalulekile ukugwema inkinga yakudala yokuqunjelwa ekukhulelweni.

Ayikho inyama eluhlaza noma imifino egezwe kabi, udokotela wezifo zabesifazane uzokutshela, ilambu eliluhlaza, esikhundleni sokudla okusanhlamvu nokudla okune-ayoni ne-Omega 3.

Ukudla okufanele ukugweme ngesikhathi sokukhulelwa

- Isikhangiso -

Uma ungakaze uthole i-toxoplasmosis esikhathini esedlule, kungcono ukugwema ukudla okuluhlaza okuvela ezilwaneni, kanye nezithelo nemifino engageziwe. Futhi gwema ukusetshenziswa kwezinhlanzi ezinokuqukethwe okuphezulu kwe-mercury, njenge-tuna - okusemathinini nokusha - kanye ne-swordfish, kepha futhi kufuywe i-salmon.

Izinkukhu ezimhlophe ezifana ne-brie, i-camembert noma i-taleggio kufanele futhi igwenywe, kepha futhi nalokho okubizwa ngokuthi ushizi oluhlaza okwesibhakabhaka njenge-gorgonzola ne-roquefort, ngaphandle kokuthi kuphekiwe. Kungcono ukuhlala kude ne-fontina futhi, kuzo zonke ezinye ushizi ongasetshenziswanga kanye nedali ubisi oluhlaza. Gwema ngokuphelele utshwala futhi ungabudluli ngokweqile nge-caffeine nemikhiqizo equkethe, ngosawoti nangokudla okunamafutha amaningi noma okuthosiwe.

Ekugcineni, kufanele kunakwe kakhulu:

Inyama eluhlaza

Ukudla inyama engaphekiwe noma eluhlaza kukhulisa ubungozi bokutheleleka ngamagciwane ahlukahlukene noma ama-parasites, kufaka phakathi i-Toxoplasma, E. coli, Listeria, ne-Salmonella. Ukugwema:

  • ama-steaks angavamile
  • ingulube nenyama yenkomo engaphekiwe
  • izinkukhu ezingaphekiwe kahle
  • ipate entsha
  • inyama eluhlaza

Izinhlanzi ezinobungozi beMercury

Inhlanzi uqobo lwayo ingukudla okuhle okuhle: iqukethe amaprotheni amahle kanye ne-omega-3 (omega-3) fatty acids, ebalulekile ekukhuleni kwengqondo nomntwana wengane. Kodwa-ke, ezinye izinhlobo zezinhlanzi akufanele zidliwe, lezo ezibhekwa kakhulu njenge- ingozi yokungcola kwe-mercury, ngoba le nto ixhunyaniswe nomonakalo ongaba khona wokukhula, ikakhulukazi ebhekiswe ebuchosheni, enganeni engakazalwa.

Ngakho-ke gwema:

  • i-swordfish
  • tuna
  • anguilla
  • ushaka oluhlaza okwesibhakabhaka

Kepha futhi qaphela ezinye izinhlobo zezinhlanzi, njenge isalmon elinyiwe. Ngaphezu kwalokho, ukudla kwasolwandle okuluhlaza kufanele futhi kugwenywe ngesikhathi sokukhulelwa ngenxa yokungcola okungenzeka ngamagciwane kanye nengozi yokuthola i-toxoplasmosis noma i-salmonella.

Futhi naka:

- Isikhangiso -

  • sushi
  • Sashimi
  • inhlanzi eluhlaza nezinhlanzi ezilondolozwe ziluhlaza noma ziphekwe kancane kuphela
  • ama-oysters nezinye izimbaza ze-shellfish

Amaqanda aluhlaza

Amaqanda aluhlaza nokunye ukudla okuluhlaza okukuqukethe akufanele kudliwe ukugwema ingozi yokuzichaya ekutheleleni nge-salmonella. Ngakho-ke naka imayonnaise nezinye izingcezwana ezisuselwa emaqanda ezilungiselelwe ekhaya nama-cream nophudingi okulungiselelwe kuphela ngokupheka okufishane njenge-mascarpone, i-tiramisu, i-custard, u-ayisikhilimu owenziwe ekhaya, i-creme brulé ne-zabaglione.

Naka ke lokhu:

  • amaqanda aluhlaza
  • i-eggnog eyenziwe ekhaya
  • ukushaya okuluhlaza
  • ukugqoka isaladi
  • tiramisu futhi custard
  • I-ayisikhilimu eyenziwe ekhaya
  • imayonnaise

Ushizi omhlophe we-rind kanye noshizi "oluhlaza okwesibhakabhaka"

Ukuze usetshenziswe ngokunaka ushizi omhlophe we-rind:

  • brie
  • UCamembert
  • Ushizi weTaleggio
  • I-Feta
  • I-Roquefort

Ukunakwa futhi noshizi olungasetshenziswanga njenge-fontina. Zonke ezinye ushizi, uma zinanyisiwe, akufanele zidale izinkinga.

Ubisi oluhlaza

Ubisi olungasetshenziswanga lungathwala i-bacterium listeria. Kungcono ukudlulela ebisi olunamanzi.

Izithelo nemifino engageziwe kahle

Geza njalo uphinde uvuselele zonke izithelo nemifino ngokunakekelwa okwedlulele, kufaka phakathi i- amasaladi ezikhwameni. Izithelo nemifino kumele njalo kugezwe ngokucophelela okukhulu ukuze kugwenywe i-toxoplasmosis.

I-caffeine notshwala

I-caffeine imuncwa ngokushesha okukhulu futhi idlulela kalula ku-placenta. Ngenxa yokuthi izingane kanye ne-placenta yabo abanayo i-enzyme eyinhloko edingekayo ukuze ihlanganise i-caffeine, amazinga aphezulu angakha. Ukudla okuphezulu kwe-caffeine ngesikhathi sokukhulelwa kukhonjisiwe ukukhawulela ukukhula kombungu futhi kwandise ingozi yesisindo sokuzalwa esiphansi lapho ubeletha.

Ukuphuza utshwala ngesikhathi sokukhulelwa nakho kungadala i-fetal alcohol syndrome, engaholela ekukhubazekeni kobuso, ukukhubazeka kwenhliziyo, nokukhubazeka kwengqondo.

Ukudla neziphuzo ezenziwe ngobuciko okungezona ezangempela kanye nokudla okungenamsoco

Konke okukuwo izinto ezifana ne-aspartame, ukusetshenziswa kwayo kwabesifazane abakhulelwe okuxhunyaniswe nokuthi kungenzeka kube nomonakalo ekukhuleni kwengane engakazalwa, kufanele kugwenywe. Ngakho-ke khetha ubumnandi bemvelo njenge-stevia. Futhi ematafuleni akho kukhona ukudla okunothe kasawoti nokudla okunamafutha amaningi noma okuthosiwe.

Ngokufingqa, uma ulindele ingane, gwema:

  • Inyama eluhlaza
  • Inhlanzi eluhlaza kanye ne-mercury engozini yezinhlanzi
  • I-raw ham, i-salami namanye amasoseji angaphekiwe
  • Ubisi oluhlaza
  • Brie
  • UCamembert
  • Ushizi weTaleggio
  • UGorgonzola
  • I-Roquefort
  • Amaqanda aluhlaza noma angaphekiwe
  • I-salmon etshaliwe
  • Ukudla okunamafutha kakhulu noma okuthosiwe nokudla okungenamsoco ngokujwayelekile
  • Ukudla neziphuzo ezenziwe ngobuciko
  • Utshwala ne-caffeine

Funda zonke izindatshana zethu ku- sokukhulelwa.

Funda futhi:

- Isikhangiso -