Isondlo emva kokubeleka kufuneka unike umama omncinci ngokwanele iikhalori - okokuqala, ukuze azive anamandla kunye namandla, okwesibini, ukuze umzimba wakhe ungakwazi ukuzalisa ngokukhawuleza ukubonelela ubisi. Ngakolunye uhlangothi, ukutya kufuneka kwenziwe ngendlela enokuthi emva kokuzalwa umfazi angaphinda alahleke iikhilogram eziqokelelwe ngexesha lokukhulelwa. Nangona kunjalo, emva kokubeletha umfazi akanako ukuhlala enyantse umntwana wakhe (okanye ufuna) ukumncelisa - oku kufuneka kuthethwe ingqalelo xa uthetha ngesondlo esifanelekileyo somama osemncinci. Cinga ukuba zeziphi iimveliso kufuneka zibe kwideskiti yakhe.
Iiprotheni
Isondlo somfazi emva kokuzalwa kufuneka sibandakanye iziqendu ezi-3 zeprotheni ngosuku - ukuba uncelisayo, kunye ne-2 servings-ukuba ayifuni. Ingxenye enye ungayithatha:
- I-2.5 okanye i-3 indebe ye-fat fat okanye i-fat fat fat;
- 1.25 iikomityi zobisi ezingenawo mafutha;
- 1.75 iikomityi ze-yogurt ephantsi.
- 0.75 iikomityi ze-fat cottage cheese;
- 2 amaqanda amakhulu (kubalulekile - ngeprotheni);
- malunga negramu yeentlanzi, inyama ebomvu okanye iinkukhu.
Oomama abancincile amawele okanye kathathu, kuyimfuneko ukongeza izongezelelo zeeprotheni ekudleni kwabo kwansuku zonke emva kokunikezelwa, omnye ngomntwana ngamnye. Abagadi bemifuno abangadli iiprotheni zezilwanyana kufuneka bongeze enye (iprotheni yemifuno) ngosuku, njengoko umgangatho weeprotheni zezityalo awukho ophakamileyo njengobuninzi beeprotheni zezilwanyana.
Amafutha ekudleni emva kokubeleka
Ngexesha lokukhulelwa, ibhinqa idinga inani elincinane lamanqatha, kwaye umzimba wakhe uyakwazi ukujamelana nayo-ngaphandle kokuzilimaza-nokuba kunye nokutya okucebile kwi-cholesterol. Nangona kunjalo, isondlo sesisu emva kokubeletha kufuneka sifake inani elincinci lokutya okunamafutha. Ukongezelela, kufuneka aqaphele ngenyameko uhlobo lwamafutha athethayo.
Ngokomyinge, umntu omdala kufuneka afake kwimenyu yakhe yemihla ngemihla engabi ngaphezu kwama-30% weenqatha. Nabani na oye wahlwayelwa kwisifo senhliziyo okanye sele sele echaphazelekile kubo, kufuneka unciphise ukusetyenziswa kwezidlo ezinezifo.
Umzekelo, ukuba ubunzima bakho bungama-56 kilogram, udinga iikholori ezingama-19 ngosuku, apho iipesenti ezingama-30 kufuneka zibe ziqhamo. Oku kuhambelana nama-4.5 ama-fatings ngosuku.
Ingxenye yesahlulo samafutha iya kuqwalaselwa:
- Iipunipoli ezi-2 ezigayiweyo zeParmesan ushizi;
- Iipunipo ezi-2 ezityhulwa ngekhilimu;
- 100 amagremu omnyama obomvu;
- 200 amagremu e-turkey okanye inyama yenkukhu (i-skinless);
- 1 isikhupha seqanda;
- Iingcezu ezili-9 zeetatayi ezidibeneyo;
- 1 iqhekeza lekhekhe.
Inxalenye epheleleyo yeoli:
- I-oyileji ye-oyileji yemifuno okanye i-mayonnaise;
- Iigremu ezingama-170 ze-fat fat fat;
- 1 indebe ye-tuna salad;
- 40 amagremu enyama.
Imifuno eluhlaza kunye nohlobo oluluhlaza
Ekudleni kwansuku zonke emva kokuzalwa kwalawo oomama abancancisayo, kufuneka babe neenkonzo ezi-3 zeziqhamo kunye nemifuno. Ukuba ibhinqa ayifuni isondlo, inokutya ezimbini kuphela ngosuku. Ukukhonza omnye kuyamkelwa:
- 2 apricots;
- 1 share of melon;
- 1/2 isanqante esiphakathi;
- 1 zucchini.
Vitamin C
Ukuba ngumbuzo wokondla unina obelethayo, emva kokubeleka, kufuneka amnike umzimba wakhe ama-2 ngengxenye yokutya kunye ne-vitamin C imihla ngemihla. Ukuba umama omncinci akayondli umntwana wakhe, kwanele ngosuku ngalunye lwesahlulo sokutya okunjalo. Omnye ukhonza uya kuhambelana nale ilandelayo:
- I-1/2 indebe ye-strawberry;
- I-1/4 ye-melon encinci;
- I-1/2 yamagilebhisi;
- 1 i-orange;
- I-1/2 enkulu kiwi okanye imango;
- 1 pepper e nandi;
- 1 indebe yejisi yetamatato.
ICalcium
Kwimenyu yokutya kwabo emva kokunikezelwa, omama abancinci kufuneka babandakanye ama-5 asetyenziso lwe-calcium-containing containing daily. Ukuba ibhinqa ingasondli, kufuneka idle ii-3 zokutya ezinjalo ngosuku. Omnye ukhonza uhambelana:
- Iziqwenga ezi-2 zeeshizi (i-Parmesan, iichizi ezinzima, i-yellow cheeses) - ubungakanani bebhokisi lebhokisi;
- 1 indebe yobisi obuncinane.
Intsimbi
Isondlo esifanelekileyo sabasetyhini emva kokubeletha kubandakanya enye okanye ezininzi iinkonzo zemveliso enesinyithi. Intsimbi, ngeeninzi ezahlukeneyo, yinkomo, i-molasses emnyama, i-carob, i-chickpeas kunye nezinye izityalo, kwi-sardines, i-nati, kwimveliso ye-soy, ipinashi kunye nesibindi.
Ngokuphathelele isibindi, kufuneka kudliwe ngokungafanekiyo, kuba iqulethelori ephezulu, kwaye ngenxa yokuba isibindi siyinxalenye egcina zonke iikhemikhali kuyo.
Ukukhonza omnye, ungathatha i-1/2 indebe yeembotyi zeeyi.
Ityuwa ekudleni emva kokubeleka
Nangona ityuwa yayiyimfuneko kuwe ngexesha lokukhulelwa, ukutya kwakho ngoku, emva kokubeleka, kufuneka kupheliswe. Thatha umyalelo wokungahlali ekhitshini lakho eliqukethe uninzi lweetyuwa-i-pistachios enetyu, i-marinades, i-pickles. Cinga ngokutya kwakho ngendlela enjalo
Khumbula ukuba naluphi na ukutya ofuna ukumnika umntanakho makungaphambuki - mhlawumbi unokuhlakulela ukuxhomekeka kwetyuwa kumntwana. Ukongezelela, umzimba wabantwana abancinci akakwazi ukucwangcisa inani elikhulu le-sodium.
Izifo ezinomsoco emva kokubeletha
Isondlo somfazi oncelisayo emva kokuhambisa kufuneka kubandakanye ubuncinane iikomityi eziyi-8 zamanzi ngosuku. Ukuba ibhinqa lingalondli umntwana, kufuneka lisele izitya ezisi-6 ukuya kwezi-8 ngosuku.
Luhlobo luni lwamanzi olufunekayo umama osemncinci abandakanya ukutya kwakhe? Emva kokubeleka, amanzi, ubisi, izityalo zemifuno kunye neziqhamo zezithelo, isobho kunye namanzi akhuphekileyo kuya kuba yinto efanelekileyo. Nangona kunjalo, uqaphele kwaye ungaphuzi imali ephezulu xa uncelisayo - njengoko oku kunokuphazamisa ukubunjwa kobisi. (Amanani amaninzi athetha ngaphezulu kweekhephe ezili-12 ngosuku).