Ukukhulelwa nokutya kuyisihloko esahlukileyo kwingxoxo. Wonke umntu uyazi ukuba ngexesha lokukhulelwa, ngokukodwa kwi-trimester yokuqala, umdlalo oomama olindelekileyo uphazamiseka, kwaye baqala "ukudonsa" kwiimveliso ezingenakucingelwa kunye nokudibanisa. Iziganeko zokutya i-lime, i-herring kunye nobisi olunamanzi, ubambelele emlonyeni wakho izipikili kunye nezinye izigulane "zovuyo" zinembali phantse kuwo wonke umama.
Kodwa, ukongeza kwiintlanzi, ukondla ngexesha lokukhulelwa kubaluleke kakhulu, kuba ngoku kubalulekile ukuba kunganelisekanga ukuthanda kwakho kunye nezinto ozikhethayo, kodwa ukubonelela umntwana wakho ozayo kunye nakho konke okuyimfuneko ukuze kubhalwe ibhukhimakhi epheleleyo kunye nokwakhiwa kwazo zonke iinkqubo zomzimba. Kubalulekile ukulawula kuphela oko udlayo, kodwa nendlela owenza ngayo.
Imigaqo Yokutya ngexesha lokukhulelwa
- Kancinci, kodwa kaninzi . Kufuneka uhlolisise ukutya. Akuvumelekile ukuba udle ngendlela abantu abaninzi abasebenzayo asetyenziswa ngayo: isidlo sakusasa esinekofi, isidlo sasemini ngokukhawuleza kunye nesidlo esisindayo esinomthwalo emva kosuku olukhunileyo. Ukususela ngoku, kubalulekile ukutya ukutya okuhlukahlukeneyo, ngokugqibeleleyo ubuncinane amahlanu ngosuku, ukuba kunokwenzeka, kungabandakanyi ukutya kunye nokunye "ukutya okutya".
- Siya kubhenela kwishishini lokutya oluhlaza . Akunjalo, ngokuqinisekileyo. Kodwa ke ugxininiso olukhethekileyo kufuneka lubekwe kwimifuno eluhlaza kunye nezithelo ezintsha, kuba unyango lwamafutha "lubulala" uninzi lwezondlo.
- Iindlela zokulungiselela. Khumbula ukuba ubilisiwe, kubhaka kunye nokupheka kweso sibini kunomsebenzi obuninzi kunokwakheka kwioli.
- AmaSauces kunye ne-condiments . Ungayisebenzisi kakubi - le yindlela echanekileyo yokubhukuda , okungeke kufike ixesha elizayo. I-industrial sauces, i-ketchups kunye ne-mayonnaise ngokusemgangathweni akuyona into efanelekileyo yokutya ngenxa yezinto eziphezulu zeetayi, izilondolozo kunye nezinye izithako.
Ngoko, ngendlela efunekayo kunye nendlela yokungadli ngayo, kwaye nokuba yintoni enye engcono ukuphepha kuzo zonke, uhlulwe. Kwaye kungcono kukugxininisa ukwenzela ukuba umntwana esiswini ayenomdla kakhulu kwaye awuncedo?
I-TOP-10 imveliso eyimfuneko neyiluncedo kwabasetyhini abakhulelweyo
- Yoghurt . Iqulethe i-calcium ethe xaxa - "izinto zokwakha" kwamazinyo namathambo kunobisi, kwaye "ibhonasi" inamasiko asebhaktheriya axhamlayo, angenakulungeleka emathunjini. Kodwa oku kusebenza ikakhulukazi kwi-yogurt eyenziwayo. Kwimizekelo yezoshishino, ngelanga, "kwiindawo eziphilayo" lidla ngokuba ligama kuphela.
- Isibindi . Umthombo ongenakuguqulwa kwamavithamini B, iprotheni kunye neyinyithi, ebalulekileyo nje kuphela kwintsana, kodwa kumama. Inyaniso yokuba abafazi abakhulelweyo bahlala "bewa" i-hemoglobin, enokubangela ukuba i-oksijini yindlala yesisu.
- Intlanzi , ilwandle elungileyo kunye neentlobo eziluhlaza. Umthombo ongenakuguqulwa kwe-phosphorus kunye ne-vitamin D, ejongene nokubunjwa kwenkqubo yesifo somntwana. t
- IiKaroti . Idizithi ye-beta-carotene kunye ne-vithamini A. Oku kulandelayo kufuneka kuqikelele, kuba kuninzi inokulimaza umntwana. Yidla imifuno enempilo ngokubambisana nemifuno yemifuno, umzekelo, i-yoghurt okanye ukhilimu omuncu-ke iivithamini ziya kuba ngcono.
- Oatmeal . Mhlawumbi, eyona nto iluncedo kwiipridridges. Inomxholo ophezulu wefiber kunye nomphumo ozuzayo ekutyeni komama ozayo, ebaluleke kakhulu.
- Nuts . Iqukethe ezininzi ze-polyunsaturated fatty acids, ezibalulekileyo kwi-brain kunye ne-system ye-nervous. Nangona kunjalo, akufanele baxhatshazwe apha - bangabangela ukuphendulwa komzimba.
- Mango . Nangona kukho ukungcola, kuye kwandelwa ingcambu ekudleni kwabemi abaninzi kumgca ophakathi. Iqulethe imfuneko kwi-cardiovascular system ye potassium, kunye ne-vitamin A kunye neC
- Lentils . Umthombo omuhle weeprotheyini zemifuno, ukusuka kwezinye iimfucumfucu, uhluke ngokuba kulula ukugaya kwaye "ayiyikuvala" intlungu.
- Ihluma i zihluma . Ngethuba lokuhluma kwizityalo, ukubonelelwa kwamavithamini kunye ne-enzymes kukhulu.
- Amaqanda . Unonophelo, ochanekayo kwaye uncedo oluphezulu kwiiprotheni kunye ne-omega-acids.