Ukukhulelwa nokudla kuyisihloko esihlukile sengxoxo. Wonke umuntu uyazi ukuthi ngesikhathi sokukhulelwa, ikakhulukazi ku-trimester yokuqala, ukunambitheka komama okulindelekile kuphazamiseka, futhi baqala "ukuhudula" emikhiqizweni engenakucatshangelwa kanye nezinhlanganisela. Amacala okudla i-lime, u-herring ngobisi oluncibilikile, obambe izipikili zomlomo kanye nezinye "injabulo" ye-gastronomic inomlando cishe kuwo wonke umama.
Kodwa, ngaphezu kwamahlaya, ukudla okunomsoco ngesikhathi sokukhulelwa kuyisici esibaluleke kakhulu, ngoba manje kubalulekile hhayi kuphela ukwanelisa ukuthanda kwakho nokuthandwa kwakho, kodwa futhi ukuhlinzeka ingane yakho yesikhathi esizayo nakho konke okudingekayo ukuze kubhalwe uphawu lokugcwele kanye nokwakhiwa kwazo zonke izinhlelo zomzimba. Kubalulekile ukulawula hhayi kuphela lokho okudlayo, kodwa nokuthi uyakwenza kanjani.
Izimiso Zokudla ngesikhathi sokukhulelwa
- Kancane kancane, kodwa kaningi . Kufanele ubuyekeze ukudla. Akuvumelekile ukuba udle ngendlela abantu abaningi abasebenzayo abasetshenziselwa ngayo: ibhulakufesi ehlanganisa ikhofi, isidlo sasemini ngokushesha futhi isidlo esindayo esindayo ngemva kosuku olukhathele. Kusukela manje, kubalulekile ukuba udle ukudla okuhlukahlukene, ngokugcwele futhi okungenani izikhathi ezinhlanu ngosuku, uma kunokwenzeka, ngaphandle kokudla okulula kanye nezinye "ukudla okudla".
- Sikhuthaza embonini yokudla eluhlaza . Hhayi ngokoqobo, kunjalo. Kodwa ukugcizelela okukhethekile kufanele kufakwe emifino eluhlaza kanye nezithelo ezintsha, ngoba ukwelashwa okushisa "kubulala" izakhi eziningi.
- Izindlela zokulungiselela. Khumbula ukuthi okubilisiwe, okuphekwe nokupheka umbhangqwana kusemqoka kakhulu kunokuthosiwe emafutheni.
- Ama-Sauces nama-condiments . Ungadluli ngokweqile - lena yindlela eqondile yokuguquka , okungeke kube yisikhathi ekuzayo. Futhi ama-sauces asezimboni, ama-ketchup kanye nemayonnaise akuzona ukudla okungcono kakhulu ngenxa yokuqukethwe okuphezulu kwama-dyes, ama-preservatives nezinye izithasiselo.
Ngakho-ke, ukuthi kuyadingeka kanjani nokuthi ungadli kanjani, nokuthi yini engcono ukugwema nhlobo, uhlelwe ngaphandle. Futhi yini engcono ukugcizelela ukuze umntwana emathunjini abe mnandi kakhulu futhi awusizo?
Imikhiqizo engu-TOP-10 edingekayo futhi ewusizo kwabesifazane abakhulelwe
- I-Yoghurt . Iqukethe i-calcium engaphezulu - "izinto zokwakha" kwamazinyo namathambo kunobisi, futhi "ibhonasi" yimihlahlandlela ye-lactic ebhaktheriya ewusizo, engenakulungiswa emathunjini. Kodwa lokhu kusebenza ngokuyinhloko ku-yogurt okuzenzelayo, ehlanzekile. Ezingxenyeni zezimboni, ngeshwa, "ezizweni eziphilayo" ngokuvamile libizwa kuphela.
- Isibindi . Umthombo ongenakuphulukiswa we-vitamin B, amaprotheni nensimbi, okubalulekile hhayi kuphela kumntwana, kodwa kumama. Ukuthi abesifazane abakhulelwe bavame "ukuwa" i-hemoglobin, engabangela umoya we-oksijeni we-fetus.
- Inhlanzi , ulwandle olungcono kanye nezinhlobo eziluhlaza. Umthombo ongeke ube khona we-phosphorus ne-vitamin D, okuyiyona eyabangela ukubunjwa kwesimiso sezinzwa zomntwana. t
- Izaqathe . Idiphozi ye-beta-carotene ne-vitamin A. Lezi zinsuku kufanele ziqaphele, ngoba eziningi zingalimaza ingane. Yidla imifino enempilo ehambisana nemifino yemifino, isibonelo, i-yoghurt noma ukhilimu omuncu - amavithamini azobe engcono kakhulu.
- Oatmeal . Mhlawumbe, i-porridges ewusizo kakhulu. It has a high fiber okuqukethwe kanye nomphumela omuhle ekugayeni umama esizayo, okubaluleke kakhulu.
- Amantongomane . Iqukethe amaningi ama-acids e-polyunsaturated ama-acids, okubalulekile ebuchosheni kanye nasesimweni sezinzwa njengomuntu wonke. Kodwa-ke, akufanele baphathwe kabi lapha - bangabangela ukusabela okweqile.
- Mango . Naphezu kokungabonakali kwayo, sekuyizimpande ekudleni izakhamuzi eziningi ezisezingeni eliphansi. Iqukethe okudingekayo ukuze i-potassium ye-cardiovascular system, kanye ne-vitamin A ne-C. eningi.
- Amalenti . Umthombo omuhle wemaphrotheni yemifino, kusuka kwezinye izitshalo, uhlukile ngoba ugayeka kalula futhi "awugodli" emathunjini.
- Izinhlamvu ezihluma . Ngesikhathi sokuhluma okusanhlamvu, ukunikezwa kwamavithamini nama-enzyme kukhuliswa.
- Amaqanda . Okumnandi, okuhambisana nokuningi futhi okuwusizo kakhulu amaprotheni nama-omega-acids.