Ungondla kanjani umama onesihlengikazi? Ithimba labamama abahlengikazi. Imikhiqizo ye-hypoallergenic yabahlengikazi

Uma emva kokubeletha kwengane owesifazane ucabanga nje ukuthi angamgcwalisa kanjani ingane, izihlobo zivame ukuba nomunye umbuzo: " Ungadla kanjani umama onesihlengikazi ?" Abantu abaningi baye benza imibono engalungile ngalokho okungenakudliwa ngesikhathi sokulahlwa. Ngenxa yalokho, abanye besifazane balandela ukudla okuqinile, okungesilo kuphela okuwusizo, kodwa futhi kuyingozi kakhulu. Ngakho-ke, yini ongayondla umama okhulelwe? Yikuphi ukudla okufanele kube khona ekudleni, futhi yiziphi okufanele zilahlwe? Kungenzeka yini ukuthi umama onesihlengikazi abe nama-apula, izithelo ze-citrus, ikhofi, amakhowe? Mayelana nakho konke lokhu nezinye izinto eziningi esizokutshela kulesi sihloko.

Indlela yokubunjwa ubisi

Umthetho oyinhloko - ukuthatha izinhlobonhlobo zemvelo zokudla okungenani ubuncane bama-dyes nama-preservatives. Emphakathini, inganekwane isakazwa ukuthi kuyadingeka ukuthi idle ngesikhathi sokulahlwa kabili, ngoba inani lobisi ngokuqondile lixhomeke kumthamo wokudla owenziwe. Eqinisweni, lokhu kuyiphutha elikhulu. Ukubeletha kuyinqubo yemvelo! UMama Nature uye waqinisekisa ukuthi, kungakhathaliseki ukuthi yiziphi izinto eziphilayo, ubisi lwebele luqukethe zonke izinto ezidingekayo kumntwana. Phela, izingane zondla kokubili ngezikhathi zobugqila nasezikhathini zempi. Ubisi lobisi buxhomeke ekutheni ingane ithatha kanjani isifuba kanye nenani lezinamathiselwe.

Nsuku zonke, i-lactation idinga cishe ama-khalori angamakhulu ayisikhombisa. Uma imenyu emva kokulethwa iwanele futhi ilinganise, ke le nqubo idla ama-khalori angamakhulu amahlanu ukusuka ekudleni, kanti amasosha amabili asele avela ezitolo ze-fat. Umzimba ngesikhathi sokukhulelwa uhlanganisa amafutha amaningi okukhiqiza ubisi lwebele. Uma owesifazane edla kabi, lesi sitokisi sichitheka esimisweni "sonke kuya phambili." Okungukuthi, ebisini, izakhi azitholi ukudla, kodwa ezivela emzimbeni womzimba. Ngakho-ke, noma ngabe uhlu lokudla lomama oncelisayo alufani, ukwakhiwa kobisi lwebele kuzobe kungcono kunanoma iyiphi ingxube yokufakelwa. Uma kwenzeka ukudla okuncane, okuqukethwe kwamavithamini namafutha ebisi kunciphisa kancane, futhi inani lamaprotheni alishintshi nhlobo. Kodwa lokhu, akusho ukuthi umuntu angakwazi ukulamba noma adle okufanayo nsuku zonke. Sikhuluma ngezimo eziphoqelekile, kodwa ngokujwayelekile kuyadingeka ukuthi ukudla kuguquke.

Imikhawulo yokudla

Umathumbu wengane esanda kuzalwa akukaze ikhule ngokwanele ukulibazisa izifo ezizayo ezingenayo ubisi, ngakho-ke zifaka igazi. Ngenxa yalokhu, umkhiqizo we-hypoallergenic kuphela womama ohlengikazi uvunyelwe. Kumele ukunciphise ukusetshenziswa kwe-citrus, soy, imifino ebomvu, uju, izilwane zasolwandle, amantongomane, amaqanda inkukhu, ikhofi, amagilebhisi, amakhowe, ushokoledi, ubisi lwezinkomo, i-cocoa. Lokhu akusho ukuthi awukwazi ukuwadla. Kungenzeka, kodwa ukungena ekudleni kufanele kube kancane kancane, ngobuncane. Uma ingane ingenayo i-allergic reaction kumkhiqizo ojojelwe (akukho ukuhlunga noma ukubomvu kwesikhumba, izinguquko esitokisini, ukukhiqizwa kwegesi okwandisiwe), khona-ke ungakwazi ukwandisa inani elidliwe. Futhi uma impendulo ivele, kuyadingeka ukukhipha umkhiqizo ekudleni.

Yini engeke ibe?

Kubalulekile ukuyeka ngokuphelele utshwala nokudla okungajwayelekile. Ngaphezu kwalokho, imikhiqizo engakunconywa ngamama okuphuza yizo zonke ezinamakhomikhali, izithako zokudla (saccharin, glutamate, nitrate, ama-cyclamates, aspirin), amadayi okufakelwa.

Ungadluli futhi ungabandakanyi umkhiqizo othize ekudleni ngokuphelele, ngisho noma ingane ingenayo imithwalo yemithi. Uma i-allergen isungulwa emzimbeni wengane ngokusebenzisa ubisi lwebele, ingane ikhula ukubekezelelana (ukubekezelelana kokudla), okwenza kwenzeke esikhathini esizayo ukuvimbela ukubonakala kokuphendula.

Ukudla ezinsukwini zokuqala emva kokubeletha

Ukudla kufanele kufakwe kalula ukuze uhlelo lokugaya lungasebenzi kakhulu ekusetshenzisweni kwalo. Yini ongayidla? Owesifazane ophikisanayo ngosuku lokuqala emva kokubeletha avunyelwe ukuba aphule noma ahlanze isinkwa esimhlophe (akusiwo omusha kakhulu), imikhiqizo yobisi (ubisi omuncu, i-kefir, i-cottage shizi, ngesamba esincane - ibhotela kanye nosawoti omuncu). Ukuze uthole ukudla kwasekuseni ungadla i-curd noma ubisi lobisi, ngesidlo sasemini - isobho semifino. Kusukela ekuphuzeni amajusi wemvelo, i-jelly, i-compote ivunyelwe.

Kusukela ngosuku lwesibili kunconywa ukwethula inyama ekudleni. Lona ngumthombo obaluleke kunazo zonke weprotheyini ephezulu, okudingeka kakhulu ekusebenzeni okujwayelekile kwengane. Inyama ingadliwa ngesimo se-steam noma ejwayelekile, ama-meatballs, ngendlela ephekiwe. Ngokuvamile, amalungu omndeni akhathazekile ngalokho okumele anikeze umama okhulelwe akholelwa emithonjeni ehlukahlukene engaqondakali yolwazi, futhi ngenxa yalokho abakha ukudla okungalungile kowesifazane. Isibonelo, kunombono wokuthi umama esikhathini esilandelayo kufanele ashiye ukudla kokudla, ngoba kusolakala ukuthi kunzima ukugaya. Lokhu kungukukhohlisa. Ochwepheshe baye bafakazela ukuthi ukusetshenziswa kwezidakamizwa zenyama kuthuthukisa isimo jikelele sowesifazane emva kokubeletha futhi kuvumela ukubuyisela inqwaba elahlekile.

Ngokusebenza okujwayelekile kwamathumbu, kusukela ngosuku lwesithathu emva kokuzalwa, ungadla konke okujwayele ukukwenza. Uhlu lokudla lomama oncelisayo akufanele lubandakanye u-garlic no-anyanisi kuphela, ngoba lezi zitshalo zinganika ubisi ithuba lokumnandi nokumnandi.

Imikhiqizo ewusizo

Ochwepheshe ekunceliseni ukuncoma bancoma ukuthi badle ngesikhathi sokulahlwa:

• Imifino: i-zucchini, utamatisi, iklabishi omhlophe nekholifulawa, isitshalo seqanda, ithanga, i-turnips, isaladi eluhlaza, ubhontshisi abasha, izaqathe, i-beet etafuleni;
• Izithelo: amapheya, ama-apricot, ama-plums, ama-apula, amahalananda;
• Amajikijolo: i-cherry, i-red currant ne-black, i-chokeberry, i-cherry enamakha, okusajingijolo, isiphuzo.

Yebo, ungamangali! Yiqiniso, maduze nje, ubhontshisi, ama-apricot nama-pears, okungaxhunywanga iklabishi nama-ukhukhamba amasha, bekungaphansi kokuvinjelwa okunzima kakhulu, ngokuphuthumayo, okushoyo. Kodwa udinga ukujwayele ukudla okuvamile? Kuyadingeka! Yingakho yonke le mikhiqizo idinga kancane kancane ifakwe ekudleni, yebo, ngeso iso esimweni somntwana. Lokhu akusho ukuthi umama uzohlala phansi adle ingxenye engama-kilogram yama-raspberries noma i-kilo yama-apricot. Kukho konke okudingeka ukwazi ukulinganisa, imenyu kufanele ilinganiswe. Ukuze unikeze ukudla okwanele, 180-200 amagremu enyama noma inhlanzi ngosuku, 100-150 amagremu ama-cottage shizi noma ama-500-700 milliliters ubisi, ama-15-20 amagremu ebhotela, 200-300 amagremu ezithelo, ama-20-30 amagremu okhilimu omuncu noma ukhilimu, 20-30 amagremu of ushizi, 10-15 amagremu amafutha yemifino, iqanda elilodwa, 500-600 amagremu yemifino, 40 amagremu of okusanhlamvu (oatmeal, buckwheat, njll), hhayi kuka 500 amagremu isinkwa. Ungondla kanjani umama onesihlengikazi? Yebo, cishe wonke umuntu! Angadla ngisho ne-sauerkraut. Kodwa kubalulekile ukugcina ukudla emini. Mayelana nalo manje bese utshela.

Imodi yamandla

Imikhiqizo ene-HB (ukuncelisa) ayitholakali ngaso sonke isikhathi, ngoba ngaleso sikhathi zonke izinhlelo nezitho zisebenza ngesigqi esikhethekile. Kudla kufanele kube izikhathi ezinhlanu kuya kweziyisithupha ngosuku ngemizuzu engamashumi amabili kuya kwamashumi amathathu ngaphambi kokudla. Igebe elinjalo liyadingeka ukwenza umcibisholo wokubuyisela ubisi, futhi umntwana usutholile ngokwanele. Ngaphambi kokudla kokuqala (ngehora lesithupha ekuseni) awukwazi ukudla, kodwa ngaphambi kwesibili (ngo-9: 00 ekuseni) kufanele nakanjani ube nekusasa. Ngaphambi kweyesithathu (ngehora lesishiyagalolunye ntambama), sidla ukudla kwasekuseni kwesibili, ngaphambi kwesine (ngehora lesine ntambama) sidle ukudla, ngaphambi kweyesihlanu (ngehora lesikhombisa kusihlwa), udonsela izithelo ezimbalwa nezinye ukudla okulula kalula nge-carbohydrate okuqukethwe, uphuze itiye, ngaphambi kwesithupha Amahora kusihlwa).

Yebo, ungamangali, isimiso sizoshintshwa phansi (ukudla kwasekuseni, ukudla kwasekuseni). Umbuso wokudla kufanele wakhiwe ngendlela yokuthi ukudla kwasekuseni (okokuqala) kungu-1/3 kokudla konke, ukudla kwasemini kungaphezu kwe-1/3, futhi kwasekuseni (okwesibili), itiye ntambama nesidlo (konke ndawonye) kungaphansi kwe-1 / 3. Ukudla akufanele kube masinyane, hhayi ekugijimeni, kodwa etafuleni, ngokulinganisa, ukuze ukudla kufakwe kahle.

Ama-carbohydrates

Ekudleni komuntu ngamunye, ama-carbohydrate anesabelo esikhulu, ngoba agcwalisa zonke izindleko zamandla zomzimba. Amaphesenti amahlanu namashumi ayisikhombisa okuqukethwe kwekhalori yemenyu ngosuku awela kulezi zinto eziphilayo. Kubonakala ukuthi kunokuhlobana okuqondile phakathi kwamanqamu ama-carbohydrate okudliwa ngumama nokwanda kwesisindo somntwana. Uma izinto zingena emzimbeni ngokweqile, umntwana uzothola isisindo ngaphezu kwesijwayelekile, futhi ngokufanayo.

Ukudla okufanelekayo kumama okhulayo onomdla we-carbohydrate yizimila, okusanhlamvu, izithelo, isinkwa esenziwe ngesinkwa sonke (isibonelo, isinkwa "Ezempilo" ngokuhlanganiswa kwamagatsha). Kuphinde kudingeke ukuthi usho ngezithelo eluhlaza nemifino. Ngengane, iphephile ngokuphelele, futhi yonke imibono yokulimala kwayo ayinasisekelo. Amajikijolo, izithelo, imifino ekudleni (thina sibalwe ngenhla), izici zamaminerali nobisi lwamavithamini.

Ngokwehlukana, kufanele sikhiphe ukungaboni kahle ngama-apula. Ngesizathu esithile, abaningi bakholelwa ukuthi lezi zithelo esikhathini sokulahlwa ziphikisana ngokweqile. Kulabo abasengabaza ukuthi kungenzeka yini ukuthi umama onesihlengikazi abe nama-apula, masibuye siphinde sithi: Yebo, ungakwazi! Into eyinhloko akumele ibenze ngokweqile emanzini futhi yazi isilinganiso. Kungcono ukudla izithelo eziluhlaza, ziqukethe ama-microelements amaningi, amavithamini nensimbi. Kodwa ungadla obomvu, kuphela ungawahlanza kuqala kusuka ekhoneni - iqukethe i-pigment, engenza njenge-allergen.

Amafutha

Ngokuba amafutha angokwenyama asho okungenani, kunama-carbohydrate, emva kokufaka konke okwakhiwe kuzo zonke izindwangu. Imikhiqizo yabomama abahlengikazi kufanele ibe nemifino yemifino (umnqumo, i-sunflower, i-cottonseed, soybean, ummbila, amafutha we-hemp , njll) kanye nemvelaphi yezilwane (ghee, ibhotela). Uma amafutha engatholakali isikhathi eside, impilo yomntwana nomama iyoba yingozi kakhulu. Kodwa ukunqwabelana kwalezi zinto kuphazamisa umzimba: izimo zenzelwe ukubukeka kwe-anemia, ukumelana nezifo kunciphisa, ukufana kwamanoni e-calcium kuwohloka. Ukuvimbela ukudliwa ngokweqile kwamanoni, udinga ukunciphisa ukusetshenziswa kwama-walnuts - bakhulisa okuqukethwe kwamafutha ebisi. Kungcono ukusebenzisa amafutha atholakalayo emikhiqizweni yobisi (ukhilimu omuncu, ukhilimu, ibhotela) nobisi ngokwayo, kanye namafutha omquba.

Izinhlanganisela ze-Organic eziqukethe ama-mutton, inyama yenkomo namafutha e-ngulube, i-margarine, ayifinyelele kakhulu, angeke ayisebenzise umama wengane nomntwana. Esikhathini sokudla kwansuku zonke kubalulekile ukufaka amagremu amahlanu amafutha, inani elisele emzimbeni liza nezinye ukudla.

Amavithamini

Ngaphezu kwezidalwa eziyisisekelo ezisebenza njengomthombo wezinto zamaplastiki namandla, kuzomele kube nezinhlanganisela ekudleni okudingekayo ukuze kugcinwe impilo. Amavithamini. Azinakanyiswa ngamaseli, ngakho-ke azinakulungiswa. Indima ebaluleke kakhulu ye-biological amavithamini ukuthi ihlanganiswe ekubunjweni kwamahomoni kanye nama-enzymes - ama-catalysts ephilayo, esebenza njengabalawuli abanamandla kunazo zonke ezinqubo ze-metabolic. Kuze kube manje, inqwaba yamavithamini iyaziwa, kodwa akuzona zonke ezidingeka kakhulu ekuphileni.

Ngokudla komama okhulelwe, okubaluleke kakhulu yilokhu:

1. I-Vitamin A yinkimbinkimbi echitha kahle ngamafutha. Isidingo sevithamini A ekunceliseni i-milligrams ezimbili nengxenye ngosuku. Eningi kakhulu, iqukethe amafutha wezinhlanzi (ngamagremu ayikhulu omkhiqizo wemililogremu ayisishiyagalolunye amavithamini A) kanye nesibindi sesilwane (ngekhulu amagremu - ama-milligram). Kanti futhi, imikhiqizo engadliwa ngumama okhulayo ukwandisa ukufakwa kwalesi sakhi esiyinkimbinkimbi kubandakanya ibhotela nobisi (ikakhulukazi ekwindla nasehlobo, lapho izilwane zithola okuningi kwe-carotene - provitamin A). I-Carotene eningi kakhulu itholakala kupelepele obomvu, izaqathe, utamatisi nama-apricot. Kodwa emafutheni omifino, lesi sici cishe asikho.

2. Vitamin B1. Ngolunye usuku isidingo salo ama-milligram ama-5. Imithombo eyinhloko yizilimo nezitshalo. Kodwa khumbula ukuthi, ngokuvamile, i-vitamin B1 ayitholakali ngaphakathi kokusanhlamvu, kodwa-ke, endaweni engaphandle, ekukhiqizeni ufulawa we-premium, ilayisi eliphosiwe kanye neminye imikhiqizo ehlanjulisiwe, iningi layo lilahlekile. Ngakho-ke, kunconywa ukuba ukhethe imikhiqizo yesinkwa esenziwe kusuka ku-bran ne-flourme wholemeal. Amavithamini B1 amaningi atholakala ku-peas, ama-oats kanye nokunye okunye okunye okwesibhakabhaka, isinkwa sikakolweni esenziwe kumakilasi okuqala nesesibili kafulawa, ubhontshisi, inyamazane, imvubelo, ingulube, inyama yenkomo.

2. Vitamin B2 (riboflavin). Ngenxa yokungabi nalutho, ingane iyanciphisa ukukhula, ukuphahlazeka kanye nezilonda emaceleni emlonyeni, amehlo enamaqabunga avuvuka, futhi isikhumba sishaya. Isidingo sansuku zonke sowesifazane onesihlengikazi e-riboflavin singama-milligram ayi-3.5. Imithombo emihle yi-cottage shizi, amaqanda, inyama, ubisi, ushizi, isibindi. Iningi lalezi zinto liqukethwe kwimvubelo.

3. I-Vitamin C. Imfuneko yansukuzonke i-milligram eyi-100-200. Ungathola izinto ezinengi izithelo, amajikijolo kanye nemifino: pepper obomvu, utamatisi, iklabishi, isipinashi, i-currant emnyama, i-red dogrose, i-mandarins, ama-apula, amapayipi, ama-lemons. Ebusika, njengomthombo we-vitamin C, ungasebenzisa amazambane, i-sauerkraut (amagremu ayikhulu yalesi siphuzo aqukethe ama-milligram amavithamini C).

4. Vitamin PP (niacin). Ngokuntuleka kwakhe kudala i-pellagra (ukuvuvukala kwesikhumba). Ngokudla nsuku zonke, ama-milligram angu-10-15 alo mzimba kufanele adliwe emzimbeni womama onesihlengikazi. Isidingo esinjalo singasetshenziswa ngokudla amaprotheni. Imithombo eyinhloko ye-niacin yizinhlanzi, inyama, amazambane, amaqanda, i-rye nesinkwa sokolweni, ama-oat kanye nama-groats, ama-beans, imvubelo, iklabishi.

Amanoni amaminerali

Umzimba wesifazane ngesikhathi sokuncelisa ukudinga udinga njalo nge potassium, i-phosphorus, i-magnesium, i-calcium, i-sodium, i-chlorine nama-saleral amaminerali. Zibhekwa njengama-macronutrients, ngoba umzimba udinga kakhulu kakhulu. Futhi, ukulondoloza impilo, i-iron, i-manganese, i-iodine, i-zinc, i-chromium, i-fluoride yizinto ezibalulekile, ivolumu edingekayo elinganiselwe kuma-milligram noma ngisho nezingxenyana zayo.

Into ebaluleke kunazo zonke kumama onesihlengikazi i-calcium. Ingane kufanele ithole ngenkathi yokukhula, ngoba yakha isisekelo samaminerali skeleton. Ngokuntuleka kwe-calcium, ama-cramps angase avele emntwaneni. Lesi sici esibalulekile ebisi lwebele sitholakala ngobuningi obukhulu, kodwa uma ngaphezu kwalokho umama onesihlengikazi angeke awuthole ngokudla, khona-ke i-calcium encane izothunyelwa ezigcinweni zomzimba. Ukuze ugweme lokhu, udinga ukudla ama-cottage shizi, ama-sardine, ama-yoghurts, imifino, i-cauliflower, ushizi, ubhontshisi, amakhiwane aluhlaza, futhi uphinde uphuze ijusi lesanqante. Esikhathini sokulahlwa, ama-gramu ama-calcium ayadingeka nsuku zonke.

Okubaluleke kunazo zonke izakhi zokulandelela kuyinsimbi. Ngolunye usuku, umzimba womama onesihlengikazi udingwa ngemali eyi-15-20 milligram. Umthombo wensimbi - inhlanzi nenyama, okusanhlamvu (muesli).

Liquid

Indima amanzi emzimbeni womuntu ayikwazi overestimated. Futhi isidingo ke inyuka nakakhulu esikhathini ibele. Kodwa ungaphuzi ezingaphezu kuka okufunayo, noma lactation kungandisa. Ngosuku kufanele kudle ezimbili amalitha ketshezi, lapho excretion yansuku zonke umchamo Kufanele kube elilodwa-isigamu ilitha. Akufanele aphuze emva yokudla zokugcina (ebusuku), lokhu kuzoholela ukwanda ukukhiqizwa ubisi, kanye ikhefu phakathi ekuseni nakusihlwa ibele njengoba isikhathi esingaba amahora ayisithupha owesifazane umthwalo ezengeziwe enhliziyweni lapho.

itiye ewusizo kakhulu nabancelisayo nge okuqukethwe fennel. Le ngxenye has kusukela ezikhathini zasendulo yasetshenziswa ukuze sikhuthaze lactation. Sales eminyakeni yamuva nje siye wabona izinhlekelele eziningi ngaphambili imikhiqizo yokubakhona fennel. Sincoma ukuzama itiye ukufukamela komama inkampani "Ugogo Lukoshko". "Natali" futhi ethandwa itiye ukukhiqizwa Austria.

Nokudla Okunempilo Kwabo nabancelisayo. zokupheka

Njengoba kushiwo ngenhla, indima ebalulekile eyadlalwa inyama ekudleni. Yisebenzise kungenziwa kubhakwa, abilisiwe, iyisitshulu. Zizwe ukhululekile udle inkukhu, turkey, yenkomo, ingulube (amafutha amaningi), unogwaja nokunye. Sendlela Bilisa inyama wazi konke. Kodwa indlela ukubhaka ke kwesokudla, onolwazi ambalwa. We bakutshele indlela ukubhaka inyama kuhhavini.

Thatha obuncane tenderloin (amagremu angamakhulu amahlanu), Yigeze ke pussycat yomile ithawula. Hlikihla inyama ngosawoti. Sebenzisa amahlamvu bay, usoso wesoya uviniga, emnyama kanye nokunye okufana nalokho akunconywa. Ukugoqa fillet in ucwecwe, endaweni esitsheni futhi indawo kuhhavini osuke usushisa kakade. isikhathi Baking futhi lokushisa kuzoya ngohlobo inyama. Kunoma ikuphi, imizuzu emihlanu ngaphambi ukulungela, bandise ucwecwe ukunikeza ucezu kuphekeke. Uqedile! Ungakwazi inyama dish side noma esetshenziselwa sandwich.

Isobho - ukudla ezidingekile lactating omama. Ungadliwa izitsha ezithile ngeke nhlobo ngininike, ngoba khona ngobuningi. Bheka ku noma iyiphi incwadi yokupheka bese ukhetha okungcono kakhulu, isekelwe ukunambitheka izintandokazi. Into kuphela Kuhle kokusho - ayifakiwe ngenyanga yokuqala yokudla okroshka, borsch kanye nesobho equkethe ubhontshisi, uphizi nezinye izithako ezisetshenziswa yilezi zimila. Kodwa inkukhu umhluzi nge noodle, okusanhlamvu, imifino isobho - lo kahle ukuthi kudingeka esikhathini lactation. Impilo ukuba wena nengane yakho!