Kunezinhlobo ezine zemikhiqizo okufanele ukuthi ingene imenyu yabesifazane abakhulelwe ku-trimester yokuqala. Ukusebenzisa kahle kwazo kuqinisekisa ukuthi ingane izokhula ngokugcwele, futhi umama ozayo ngeke ahlupheke ngenxa yokuntuleka kwamakhemikhali namavithamini abalulekile.
Imifino nezithelo
Imenyu yabesifazane abakhulelwe ku-trimester yokuqala ihlanganisa izithelo nemifino. Lesi sigaba semikhiqizo sakha isisekelo se-pyramid okuthiwa yondlo efanele. Kuyo, kusukela phansi phansi, kunezinhlu zemikhiqizo, kusukela ewusizo kakhulu (ekudleni kufanele kube khona okuningi), kulabo okufanele babe khona etafuleni elikhulelwe ngenani elincane.
Imifino nezithelo kufanele zithathwe okungenani izikhathi ezine ngosuku, futhi uma kungenzeka, zingaphenduliwe. Ngakho-ke, kungcono ukuba udle i-apula esisha noma ama-berries ambalwa, kunokuba ugweme kubo. Ama-fibre atholakala kulezi zidla asiza amathumbu asebenze ngokwengeziwe futhi anciphise amathuba okuzunywa, lapho abesifazane abakhulelwe bejwayele khona.
Ngaphezu kwalokho, ama-beet abomvu, izaqathe, ama-apula, amahalananda aqukethe insimbi edingekayo yengane. Ukusebenzisa le mikhiqizo njalo, umama udala isitoko sakhe kanye nesikhathi sokubeletha kusasa.
Ukuze ungathandeki kangaka kumama okhulelwe ovuthiwe, ukukhathazeka kwamazambane. Kumele kube okuncane ku-trimester yokuqala yokukhulelwa, ngoba lokhu kuwumkhiqizo ophezulu we-carbohydrate, amavithamini ayadingekile futhi amaningi adingekayo. Ukusetshenziswa ngokweqile kwamazambane ngendlela ethosiwe futhi echotshiwe kuholela esitokisini sokweqa ngokweqile. Okungafani kulo mkhiqizo amazambane abhakiwe.
Imikhiqizo ye-cereal (ufulawa)
Imikhiqizo evela kufulawa omhlophe, njengama-rolls, isinkwa, amaqebelengwane, amaqebelengwane, i-vareniki kufanele ivele ku-trimester yokuqala yokukhulelwa ngokweqile kakhulu. Kukhona ngisho neseluleko kulabo abangakwazi ukukhawulela izingxenye zemikhiqizo enjalo - bavele babashiye. Lokhu akulona kunzima njengoba kubonakala - kuyokwanela cishe isonto bese ukulangazelela imikhiqizo eyingozi kuyanyamalala.
Kodwa ungabikho kanjani isinkwa? Ungadli nhlobo? Yiqiniso, cha, nhlobo, ukusetshenziswa kwesinkwa esimnyama noma esimnyama kuyoba usizo kakhulu kunomhlophe. Ngcono nakakhulu, uma ucezu lwe-whole-grain uya esitsheni sokuqala.
I-Porridge esuka ekukhoneni, ukolweni kanye ne-oatmeal kufanele ifakwe njalo emenyu ngesikhathi sokukhulelwa, hhayi ku-1 kuphela, kodwa naku-3rd trimester. Zigcwele zonke izinhlobo ze-microelements ezidingekayo ekuthuthukiseni okujwayelekile kwe-fetus futhi zenze ukudla kuhluke futhi kusebenziseke. Kodwa okusanhlamvu kisilayisi akufanele kusetshenziswe kaningi futhi ngemali encane, ukuze kungabangeli ukuqotshwa.
Imikhiqizo yezinyama nezinhlanzi
Imikhiqizo yobisi kanye nemikhiqizo yisezingeni elifanayo lepiramidi yokudla, kodwa ayinakushintshaniswa, kodwa kuyadingeka ngesilinganiso esifanayo. Inyama ayikwazi ukudla konke, futhi kunamafutha yengulube newundlu kungcono ukwenqaba. Izoba inkukhu ewusizo, i-turkey, unogwaja, i-veal nezinhlobo zonke zezinhlanzi, kodwa okhethwayo kunikezwa olwandle, hhayi umfula, ngoba luqukethe usizo ku-Omega-3 acids ekhulelwe.
Kusuka ngemikhiqizo, kufanele ukhethe isibindi - kusiza ukugcwalisa umzimba ngensimbi.
Imikhiqizo yobisi
Uma owesifazane engasebenzisi ubisi olusha, lokhu akuyona inkinga. Ukugcwalisa isisindo seqembu lebisi kungenza i-kefir, i-fat-fat cottage shizi kanye nosawoti omuncu. Kusukela ku-fatty cream cream ukhilimu kangcono ukwenqaba - ukulimaza kuzo manje kuzoba okungcono kakhulu. Amachizi aqinile ayasiza kakhulu, kodwa akufanele uwahlukumeze, ama-gramu angu-30 ngosuku azokwanela.
Amafutha ngesimo ukhilimu, imifino kanye namanye amafutha kufanele abe khona okungenani, kanye namaswidi: ushokoledi, i-ayisikhilimu, izimpahla eziphekwe.