Ukudla okunomsoco ngesikhathi sokukhulelwa

Uzokhulelwa, abesifazane abaningi uyazibuza kanjani ukudla ngesikhathi sokukhulelwa? Phela, onjani ukudla washisa okhulelwe kuxhomeke ekukhuleni kahle ngokomzimba nangokwengqondo umbungu. Futhi yingakho odokotela batusa ngesikhathi sokukhulelwa ukulungisa ukudla futhi anake ukudla ukudla okwakungenzeka ukuthi kuzosiza ukuqinisekisa imfundo indlela yokuphila enempilo ukuze abesifazane, futhi esikhathini esizayo futhi ikusasa encane.

Ukudla okunomsoco ngesikhathi sokukhulelwa sizonikeza nokulondoloza impilo. Ukulandela izinguquko emzimbeni kamama, futhi kucatshangelwa izidingo zikhula, embungwini kudingeke benze ukulungisa ekudleni.

Ngo senyanga yokuqala Imininingwane caloric ukudla washisa ngosuku kufanele kube kufika ku 2700 kcal. Kuba nezinguquko eziphawulekayo ekudleni, isimo nokugcina imithetho esezingeni ukudla okunempilo ayidingekile. Ukudla kufanele nhlobonhlobo ukuqinisekisa kokuthola wonke umzimba abasafufusa of namavithamini namaminerali. Ubopha imikhiqizo ukudla ngalesi sikhathi kukhona inyama, inhlanzi, amakhambi, imikhiqizo yobisi, iyisitshulu noma inyama yenkukhu abilisiwe, izithelo kanye nemifino, imikhiqizo yobisi, ushizi, izithelo ezomisiwe, isinkwa esivela ufulawa kakolweni, ezihlukahlukene okusanhlamvu. Ngemva kokuxoxisana obelethisayo e emtholampilo cishe ufuna ukuqala ukusetshenziswa amalungiselelo iodine-equkethe, i-folic acid noma ezinye izidakamizwa (isib, multivitamins kwabesifazane abakhulelwe) ukusiza ukunikeza Yiqiniso evumayo yokukhulelwa.

Proper lokudla ngesikhathi sokukhulelwa ngokuvamile inkimbinkimbi toxemia, avame kwenzeka senyanga yokuqala. Little udambise yayo izimpawu amantongomane, imbewu, ama-crackers, omisiwe izithelo, apula omuncu, currant, cranberry kanye nokunye okufana nalokho, omama abaningi abalindele izindlela eziphumelelayo ngokuthi lamanzi esiphethu, isibonelo, Borjomi omisiwe.

Ukudla kufanele kube izingxenye njalo kodwa ezincane. Inani uketshezi okuyilona elidingekayo ukuze umuntu okhulelwe imayelana 1.5 amalitha. ngosuku. Phuza, njengokudla okungokwenyama, kuyinto ukuba izinga ewusizo futhi okusezingeni eliphezulu nge okungenani izithasiselo chemical. It is kangcono salokhu zonke izinhlobo izithelo iziphuzo, izithelo iziphuzo, jelly, ayo okuzenzela.

Phakathi senyanga yesibili okuqukethwe Imininingwane caloric ukudla washisa ngosuku kufanele kube 3000 kcal. Leli gama kunokwanda okusheshayo nokuthuthukiswa umbungu. Ukudla okunomsoco ngesikhathi sokukhulelwa Kudingeka umzamo ukuze ulondoloze phakathi nazo zonke izinyanga 9. Ngesikhathi esifanayo, kusukela ngenyanga 4th udinga kancane kancane ukwandisa inani ekudleni amaprotheni. Kodwa kungcono udle ekuseni ngesikhathi sekhefu, kodwa ukudla kwakusihlwa akufanele kube lula ukuba bethule ukudla. Phakathi nale nkathi yokuba sokukhulelwa kubalulekile ukuthi imenyu ayenokudla okwanele ocebile calcium (ushizi, cottage shizi, imikhiqizo yobisi, amaqanda, isilimo esidliwayo esinamagatsha anamanzi, broccoli, amabhilikosi, izinhlamvu ze-sesame, alimondi); yensimbi (yenkomo kwesibindi, apula, ukuhlakula juice, amantongomane, bran); amavithamini (izithelo, amajikijolo, imifino, isibindi, inyama ebomvu); Folic acid (amakhambi, utshani, upelepele oluhlaza, kakolweni lwegciwane, amantongomane, amawolintshi). Futhi, umsoco ofanele ngesikhathi sokukhulelwa kusho ukunciphisa ezintweni edonsa usawoti - lokhu kuzosiza ukuvimbela ukuvuvukala.

Senyanga yesithathu siyisinqumo esinzima kunazo zonke kumama it libhekene nomsebenzi encishisiwe, futhi ngenxa yalokho, kusukela ngenyanga 8 imfuneko nsuku zonke kilojoule angaba kancane zingancishiswa. Kodwa kumele inciphise amaswidi, ufulawa, amafutha, okuthosiwe - ukuthi ayiqukethe amavithamini ezibalulekile namaminerali impilo. uketshezi kusawoti nayo iyancishiswa ukuze ugweme ukuvuvukala. Ukukhula kakade izithelo mikhulu bungasicindezela amathumbu, okuyinto kubangela ukuqunjelwa. Ukuze asize abazalwane lolu daba olubucayi kungaba izitsha abandayo ezifana beetroot hashi noma ukhilimu ngisho iqhwa noma amanzi abandayo.

Kungakhathaliseki isikhathi, odokotela batusa wokudlela ezincane izikhathi 6-7 ngosuku njengoba kudingeka (hhayi zokunamathela iziqondiso) endaweni ababezolala kuyo ebusuku musa udla kakhulu. Zonke ukudla kufanele kahle baba imilutha ye, futhi imenyu abesifazane abakhulelwe kufanele kube njengoba ahlukahlukene ngangokunokwenzeka.

Ukudla okunomsoco ngesikhathi sokukhulelwa kusho futhi baxoshwe Ukudla ngibhema okunamafutha, ukudla okuthosiwe, izimpahla ezifakwe emathinini, ukudla exotic, inyama eluhlaza nenhlanzi, utshwala, ukudla okunothe-caffeine.