Ukudla okunomsoco emva kokubeletha kufanele kunikeze umama omncane amakholori okwanele - okokuqala, ukuze abe nomuzwa onamandla namandla, futhi okwesibili, ukuze umzimba wakhe ukwazi ukugcwalisa ngokukhululekile ukunikezwa ubisi. Ngakolunye uhlangothi, ukudla kufanele kwenziwe ngendlela yokuthi emva kokubeletha owesifazane angancipha kancane kancane ama-kilogram eqoqwe ngesikhathi sokukhulelwa. Kodwa-ke, emva kokubeletha owesifazane akakwazi njalo (noma ufuna) ukumncelisa ingane yakhe - lokhu kufanele futhi kuthathwe ngokucabangela lapho ukhuluma ngomsoco okufanele umama osemncane. Cabanga ukuthi imikhiqizo kufanele ibe yidiski yakhe.
Amaprotheni
Umsoco wesifazane emva kokubeletha kumele kufake izingxenye ezingu-3 zamaprotheni ngosuku - uma ezondla, kanye nama-2 servings - uma engalondeli. Ingxenye eyodwa ongayithatha:
- 2.5 noma 3 indebe ephansi yamafutha noma ephansi;
- 1.25 izindebe zobisi olungenamafutha;
- 1.75 izinkomishi ze-yogurt ephansi yamafutha;
- 0.75 izindebe ezincane zama-cottage shizi;
- 2 amaqanda amakhulu (ngempela - anamaprotheni);
- cishe amagremu angu-100 ezinhlanzi, inyama ebomvu noma izinkukhu.
Omama ababelethe amawele noma kathathu, kubalulekile ukwengeza izingxenye ezengeziwe zamaprotheni ekudleni kwabo kwansuku zonke emva kokubeletha, eyodwa yengane ngayinye. Ama-Vegetarians angadli amaprotheni wesilwane kufanele afake enye (imifino yamaprotheni) ngosuku, njengoba izinga lemiprotheni yezitshalo alikho ngaphezu kwekhwalithi yamaprotheni wesilwane.
Amafutha ekudleni ngemuva kokubeletha
Ngesikhathi sokukhulelwa, owesifazane udinga inani elikhulu kakhulu lamafutha, futhi umzimba wakhe uyakwazi ukubhekana nakho - ngaphandle kokulimaza - ngisho nalabo ukudla okucebile kwe-cholesterol. Kodwa-ke, ukudla komama emva kokubeletha kufanele kufake inani elinganiselwe lokudla okunamafutha. Ngaphezu kwalokho, kufanele aqaphele ngokucophelela ukuthi yiliphi uhlobo lamafutha akhethisayo.
Ngokwesilinganiso, umuntu omdala kufanele afake kwimenyu yakhe yansuku zonke angaphasi kwamafutha angama-30%. Noma ubani ophethwe yisifo senhliziyo noma esevele esithintekile, kufanele anciphise ukusetshenziswa kokudla okunamafutha ngisho nangaphezulu.
Isibonelo, uma isisindo sakho esihle singama-56 kilogram, udinga ama-calories angu-1900 ngosuku, okungamaphesenti angu-30 okumelwe abe mafutha. Lokhu kufana nama-4.5 servings of fat ngosuku.
Ingxenye yengxenye yamafutha izocatshangelwa:
- Izipuni ezimbili ezikhishwe ushizi lweParmesan;
- Izipuni ezimbili eziphekiwe;
- Amagremu ayi-100 enyama ebomvu;
- 200 amagremu we-turkey noma inyama yenkukhu (engenasici);
- 1 isikhupha samaqanda;
- 9 tincetu zamazambane othosiwe;
- Ikhekhe elilodwa lekhekhe.
Ingxenye ephelele yamafutha yilezi:
- 1 isipuni samafutha semifino noma imayonnaise;
- Ama-170 amagremu enyama ephansi;
- 1 indebe ye-salad ye-tuna;
- 40 amagremu enyama enamafutha.
Imifino eluhlaza nokuphuzi kanye nezithelo
Ekudleni kwansuku zonke ngemuva kokuzalwa kwalabo omama abancancisayo, kufanele kube nezinhlamvu ezintathu zemifino nemifino. Uma owesifazane engakondli, angadla ama-servings amabili kuphela ngosuku. Ukukhonza okulodwa kuyamukelwa:
- Ama-apricots amabili;
- Isabelo esingu-1 se-melon;
- 1/2 isanqante esiphakathi;
- 1 zucchini.
I-Vitamin C
Uma kungumbuzo wokondla umama obeletha, ngemuva kokubeletha, udinga ukunikeza umzimba wakhe izingxenye ezimbili zokudla nge-vitamin C nsuku zonke Uma umama omncane engondli umntwana wakhe, kwanele usuku ngalunye lwesabelo esisodwa sokudla okunjalo. Omunye wokukhonza uzohambisana nalokhu okulandelayo:
- 1/2 indebe ye-sitrobheli;
- 1/4 we-melon encane;
- I-1/2 yamagilebhisi;
- 1 i-orange;
- 1/2 kiwi enkulu noma imango;
- 1 pepper elimnandi;
- 1 inkomishi yamanzi utamatisi.
I-calcium
Emenyu yokudla kwabo emva kokubeletha, omama abondla kufanele abandakanye ama-5 asetshenziselwa ukudla okune-calcium nsuku zonke. Uma owesifazane engakondli, kufanele adle ukudla okungu-3 ngosuku. Ukukhonza okufanayo kufana nalokhu:
- 2 izingcezu ushizi (Parmesan, izinyosi ezinzima, ushizi ophuzi) - ubukhulu bhokisi lokufanisa;
- 1 inkomishi yobisi obuncane.
I-Iron
Ukudla okunomsoco kwabesifazane emva kokubeletha kuhlanganisa eyodwa noma ngaphezulu kwezidingo zemikhiqizo equkethe insimbi. I-iron, ngamaningi ahlukene, yenkomo yenkomo, ama-black molasses, i-carob, i-chickpeas nezinye izitshalo, emasardini, amantongomane, emikhiqizo ye-soy, isipinashi nesibindi.
Ngokuqondene nesibindi, kufanele idliwe kaningi, ngoba iqukethe i-cholesterol ephezulu, futhi ngoba isibindi siyilungu eligcina wonke amakhemikhali kuwo.
Ukukhonza eyodwa, ungathatha 1/2 indebe yebhontshisi wetiye.
Usawoti ekudleni ngemuva kokubeletha
Nakuba usawoti wawudingeka kuwe ngesikhathi sokukhulelwa, ukudla kwakho manje, emva kokubeletha, kufanele kuphelelwe yisikhathi. Thatha umgomo wokungagcini ukudla kwakho ekhishini okuqukethe usawoti obuningi - ama-pistachios enosawoti, ama-marinades, ama-pickle. Cabanga ngokudla kwakho ngendlela yokuthi
Khumbula ukuthi noma yikuphi ukudla okufunayo kumntanakho kufanele futhi kungagunyaziwe - ngaphandle kwalokho ungahlakulela ukuthembela kasawoti emntwaneni. Ngaphezu kwalokho, umzimba wezingane ezincane awukwazi ukucubungula inani elikhulu le-sodium.
Amafutha emndenini emva kokubeletha
Ukudla komntwana okondla emva kokubeletha kufanele kufake okungenani izinkomishi eziyi-8 zamanzi nsuku zonke. Uma owesifazane engondli ingane yakhe, kufanele aphuze izindebe ezingu-6 kuya kwezi-8 ngosuku.
Luhlobo luni lomkhuhlane okufanele umama osemncane afake ekudleni kwakhe? Ngemuva kokubeletha, amanzi, ubisi, izitshalo zemifino nezithelo, amasobho kanye namanzi abiziwe kuyakuba yinto enhle. Kodwa-ke, qaphela futhi ungaphuzi ngokweqile uma uncelisa - njengoba lokhu kungaphazamisa ukwakheka ubisi. (Amanani amaningi ngokweqile asho ngaphezulu kwezinkomishi ezingu-12 ngosuku).