Ikhadi lokuqala lebhizinisi le-trimester liwu-toxicosis. Yiqiniso, abanye omama esikhathini esizayo banenhlanhla - abahlukumezi.
Musa ukuzilimaza ngeklabishi isaladi, uma ungajabuli nenye, kuphela uhlobo lwayo. Linda. Isikhathi sakhe sizofika! Itheyi le-Ginger noma i-peppermint (amaqabunga ambalwa okuthululela amanzi abilayo bese ungeza i-spoonful of honey) ngamanothi amancane (noma yikuphi ngaphandle kwamanqamu) noma amakhukhi okukhanyayo azokusiza ukuba ubuyisane ekuseni. Futhi kakade ntambama, zama kancane kancane isaladi nemifino yemifino. Manje umzimba wakho uvuselela ngokugcwele futhi uguqule esimweni esisha. Futhi okokuqala kufanele uqaphele izidingo zomntwana.
Udinga: i-folic acid, i-zinc, ithusi ne-selenium, ukuvimbela ukukhubazeka kokuzalwa komgogodla, okudingekayo ekukhuleni kweselula nokukhiqiza; amavithamini E, B6 ne-magnesium, eyanciphisa usongo lokuphuphuma kwesisu okwenzeka ngeviki le-9-12; iodine, cobalt ne-selenium, kuyadingeka ukuze kutholakale imfucumfucu yegciwane.
Ama-biscuits ama-nut
- 3 amaqanda abamhlophe,
- 200 g ushukela,
- 300 g yamantongomane,
- 2 tbsp. nezinkezo zanoma isiphi isiraphu
Amaqanda atshayela e-foam enamandla, bese kuthi, ngenkathi eqhubeka eshaya, engeza isipuni seshukela bese ugaya phezu kwe-grinder walnuts yenyama. Ngomusa ubeke ubuningi ebhodini lokubhaka, u-oiled, ngesimo samasongo nemibuthano. Bhaka ngokushisa okuphansi kakhulu (100C) imizuzu engu-30-40. Landa amakhukhi nge isiraphu bese ufafaza amantongomane achotshoziwe.
Broccoli soufflé
- 300 g we-broccoli,
- anyanisi 1,
- 150 g ushizi,
- 1 tbsp. isipuni sebhotela,
- 2 tbsp. nezinkezo zika ukhilimu omuncu,
- amaqanda amabili,
- 1 tbsp. i-spoon ye-breadcrumbs
Ukupheka i-Broccoli imizuzu engu-4, ukukhukhuma, ugubha ngemfoloko. U-anyanisi usike kahle futhi ulondoloze ngamafutha, uhlanganise neklabishi, usawoti, pepper. Ushizi we-sodium ku-grater enkulu. I-Yolks ehlukaniswe namaprotheni, ama-prothini ama-whisk, uhlanganise izikhupha nge ukhilimu omuncu kanye noshizi, engeza i-broccoli. Ama-proteine angenelela ngokucophelela kulokhu. Yenza isikhunta ngamafutha, ufafaze nge-breadcrumbs. Beka i-soufflé, ubhake imizuzu engu-20 ngo-180 ° C.
Uhlale uzizwa unesizungu futhi ubuthakathaka? I-anemia kule nkathi yenzeke njalo.
Kokubili i-toxicosis eqinile, nokuphazanyiswa kwamathumbu kungabangela ukwehla kwezinga le-hemoglobin. Okuqukethwe kwegazi kwalesi sici kubhekwa ukuthi kungaphakathi kuka-120-160 g / l. Uma lesi sibonakaliso singaphansi kuka-110 g / l, unesimo esincane somzimba we-anemia. Ekudleni kwansuku zonke, njengokubusa, kuphela 12-15 mg. Futhi ku-2-2.5 mg kuphela kufakwa. Ukumboza isidingo somzimba salesi sici, sidla okungaphezulu kwesibindi, ukukhunjulwa kwezinhlanzi, ama-beet nama-apula. Ungakhohlwa ngama-green and citrus. Phela, i-vitamin C isisiza ukuthambisa insimbi. Ayitholakali kuphela kuma-oranges kanye nasemagqabini, kodwa nase-currant emnyama, i-parsley, iklabishi, kanye nayo yonke imikhiqizo enhle futhi enempilo yabesifazane abakhulelwe.
Isobho nge isipinashi
Imizuzu engu-20
2 servings 1380 kcal
Amagremu ayi-100 esipinashi i-ayisikhilimu noma i-bunch of fresh, i-1 isipuni samafutha omnqumo, i-anyanisi 1, i-leek (ingxenye emhlophe), amazambane ama-1, i-1 ingilazi yamanzi, i-1/4 tsp marjoram, i-leaf bay 1, usawoti, i-pepper, ukhilimu omuncu.
U-anyanisi usike kahle bese ufaka epanini lokuthosa ngamafutha ashubile, edlule ngamaminithi angu-5. Engeza amazambane aqoshiwe, uthele emanzini amancane nesidumbu imizuzu engu-10. Bese ufake isipinashi, amanzi, engeza marjoram, leaf leaf, usawoti, pepper. Pheka, uvuselele, imizuzu emithathu. Thela epanini, vumela ukuthi lipholile, uhlanganise ne-blender. Hlangisa bese ukhonza nge ukhilimu omuncu.
Kufanele uqaphele ngokukhethekile umsebenzi wamathumbu. Yidla ukudla okunefayibha.
Ukunciphisa ithoni yamathumbu kuholela ekunciphiseni izinqubo zokugaya nokugcoba okuncane okunempilo nemikhiqizo enempilo yabesifazane abakhulelwe. Futhi lesi senzakalo, ngeshwa, sijwayele ku-57% wabomama abalindele. Ngeziqalekiso eziye zavela, ungakwazi ukubhekana ngokushesha nemenyu yakho. Yidla imikhiqizo yobisi omuncu kanye nezithelo ezomisiwe, yonke imifino efanayo, iqukethe i-fiber eminingi, ivuselela umsebenzi wamathumbu. Hlanganisa i-podde ephasiwe, i-jelly, isobho elimnandi, i-pastry, itiye, i-cocoa ne-ushokoledi. Kuhle ukuqala usuku nge-ingilazi yamanzi noma ijusi elibandayo, bese uqedela nge-yoghurt nge-oatmeal, ama-corn flakes noma i-apple ebhakiwe enezithelo namajikijolo. Ucebile ngefiber, irayisi ensundu, futhi, ungakhohlwa ukufaka kwimenyu yakho.
Yoghurt nge flakes nezithelo
1 inkomishi yogurt yemvelo, 1 tbsp. i-spoonful ye-oatmeal, i-apula le-1/4, ibhanana le-1/2, ama-mandarin amaningana noma ama-orange.
Izithelo zihlanziwe kahle. Banana kanye ne-tangerine ikhasi. Zonke zihlukaniswe zibe izingcezu ezincane, uthele ingilazi. Engeza ama-flakes bese ugcwalisa nge-yogurt. Hlanganisa ingxube ne-yoghurt udle isitsha nge-spoon ngokushesha noma ushiye imaminithi engu-15-20, ukuze ama-flakes avuvuke. Uma ufisa, ingxube ingahlanganiswa ne-blender.
Ama-apula abhakiwe
2 apula, 25 g ibhotela, 1/2 tsp sinamoni, 1/2 indebe omisiwe, ambalwa cherry cherries noma frozen, 2 tbsp. izinkezo ze-isiraphu, 1/2 indebe yamanzi.
Ama-apula (izinhlobo ezikhethekileyo ze-semiseet) ahlanziwe kahle, anqume umgogodla futhi azibophezele ezindaweni eziningana. I-rub rub i-pinch yesinamoni, engeza omisiwe nama cherry. Gcwalisa ngenhlanganisela yama-apula. Ngaphansi kwesitsha sokubhaka, uthele amanzi amancane bese ubeka ama-apula lapho. Pheka kuhhavini imizuzu engu-20-30 phezu kokushisa okuphakathi. Ngaphambi kokudla amasimu ngesiraphu.
Inyanga yesine
Sekuyisikhathi sokwandisa ukudla okunomsoco! Ekudleni okudlayo, kumele kube khona amaprotheni anele, amafutha kanye nama-carbohydrate.
Engxenyeni yesibili yokukhulelwa, ingane yakho ikhula ngamandla futhi ikhula. I-placenta isakhiwe ngokuqinile, inani le-amniotic fluid landa, umthwalo kuzo zonke izitho kanye nezinhlelo zomzimba wakho manje ukhuliswe. Naphezu kwalokhu, isimo sakho sithuthukisiwe. Okufanayo kungashiwo ngesifiso nesimo sengqondo. Yidla impilo! Kodwa ungakhohlwa ukuthi ukudla okulungile kuyisiqinisekiso sokuphila kahle. Amaprotheni asezilwane ahlala isikhathi eside esiswini, futhi abe nomphumela omuhle ohlelweni lwezinzwa. Ngakho-ke, lungisa inyama nenhlanzi ekuseni futhi ungadli.
Amafutha omnqumo ane-omega-9 fatty acids, okuvimbela ukuchithwa kwe-cholesterol ezindongeni zemikhumbi.
I-cottage ushizi, njengokweshizi, i-calcium ecebile. Futhi le microelement yaziwa njengento yokwakha yesistimu yethambo lesimfucumfucu.
Amaqabunga ayigugu ku-choline, edlala indima ebalulekile ekuthuthukiseni izifunda ze-embryonic eziphathelene nobuchopho ezihambisana nenkumbulo.
Inyama (i-veal, unogwaja, inkukhu kanye ne-turkey) iyona mthombo oyinhloko wamaprotheni aphezulu asemfuyweni.
Ubhontshisi aqukethe amaprotheni angama-30%. Ngokusho kokuqukethwe kwalo, kungaba ukuncintisana ngenyama noma inhlanzi. Iqukethe futhi ama-micro- and macroelements ayigugu: i-potassium, i-calcium, i-magnesium, i-zinc, ithusi.
Inyanga yesihlanu
Isibindi sebantwana sesivele saqala ukusebenza futhi sikhiqize i-bile. Faka phakathi kwemikhiqizo yakho yemenyu ecebile emafutheni ama-acids ewusizo.
Ubisi, i-kefir, i-cottage shizi, i-yogurt, inyama ebilisiwe nenhlanzi, ushizi oluhlaza, kanye nemifino, ummbila namafutha omnqumo kubaluleke kakhulu kuwe. Ziqukethe amaprotheni aphezulu futhi amino acid abalulekile. Kodwa uma sikhuluma ngemikhiqizo yobisi, namanje idumile nge-phosphorus nezinye izinto ezidingekayo ekukhuleni nasekuthuthukiseni ingane. Konke lokhu kuhle, kodwa kuphi ama-buns, ama-muffins, amaqebelengwane? Ngesikhathi sesibili sokukhulelwa ngakho konke lokhu kufunayo! Kodwa siyaxwayisa: manje, lapho uthola isisindo ngamandla (cishe, cishe 300-450 g ngesonto), cabanga ngokudla kwakho ngokucophelela. Kuvaliwe, ama-carbohydrate angenalutho! Amaswidi awusizo kuphela!
Amafutha omnqumo nemifino
Imizuzu emi-5 2 servings 1200 kcal
25-30 ml yamafutha, ingxube ye-tsp 1 yamakhambi (isiNtaliyane, isiFulentshi)
Hlanganisa ibhotela kahle ngamakhambi. Bakhonze ama-saladi, baphonsa isinkwa kuwo. Ungangezela i-garlic engxenyeni. Futhi, njengotshani, kufanele kube yome. Futhi ukuthola i-garlic crunches elimnandi, ufafaze ngamafutha anjalo i-baguette yinqunyiwe ibe tincetu futhi yome ehhavini. Amafutha angabuye agcoke ngamazambane ama-wedges, inkukhu kanye ne-turkey ngaphambi kokubhaka.
Borsch nobhontshisi
1-2 beet, 1 amazambane, 1 isanqante, anyanisi 1/2, 100 g iklabishi, 1/4 indebe yamabhontshisi, 1 tbsp. i-spoonful of utamatisi unamathela, ithisipuni elilodwa likaviniga noshukela.
Ngesikhathi ubhontshisi bephulwa, gcina ama-beet aqoshiwe, izaqathe kanye anyanisi. Hlanganisa utamatisi, uviniga noshukela, faka enye iminithi. Beka amazambane osikiwe embizeni yamanzi abilayo (1 L), emva kwemizuzu engu-10 - iklabishi eqoshiwe, futhi emva kwemizuzu emibili - imifino esele. Letha emathumba bese wengeza ubhontshisi ophelile. Linda imizuzu engu-5 emlilweni omncane.
Inyanga yesithupha
Ngokushesha okusheshayo ngalesi sikhathi, imisipha kanye nesistimu ye-bony yomntwana ithuthuka. Ngakho-ke, udinga i-calcium
Ukwengeza ukungabi khona kwe-calcium
Kodwa-ke, umuntu akanakuthemba ukuthi imikhiqizo izohlinzeka ngezinga elidingekayo nsuku zonke le-calcium kuwe kanye nemvuthu. Uma ukuhlolwa kwegazi kwegazi kubonisa ukuthi i-calcium ayanele, udokotela uzokwazisa ukuthatha izidakamizwa ezikhethekile. Khona-ke uhlelo lwethambo lomntwana namazinyo akho luyoba namandla.
I-saladi yezithelo inaninaphu
1 i-ananas, i-1/2 apula ne-orange, i-1/2 ingilazi yamabilebhisi, ama-cherry amaningana, amantongomane amane, 1 tbsp. I-Cream Spoon eqoshiwe
Sika phezulu kwenaninaphu "" 43 bese ususa ngokucophelela inyama, ususe umgogodla. Ama-apula kanye ne-orange, emva kokuhlanza, uthathe izicucu ezincane, nje nquma ugininpple, engeza omile omisiwe nama cherry. Izithelo zonke izithelo zika-ananas, futhi zihlobisa nge-cream ehlutshiwe.
Isiyisisekelo sokudla
Manje udinga ukudla ukudla okusha lapho inani elikhulu lokudla okungashintshi nezinto eziphilayo ezisebenzayo (imifino fresh, izithelo namajikijolo) kugcinwa.
Ngakho wahamba waya ekhaya! Ukulungele ukubeletha - sibheka isisindo!
Isiqubulo sakho "musa ukunqotshwa"! Mina ngokwami kanye neziqu. Ochwepheshe abaningi banxusa ukushintshela kokudla kwemifino. Kunzima? Njengoba inhlanhla ingaba nayo, ngifuna ukudla namuhla futhi manje? Isobho nemifino yesitshalo akukhuthazi ... Ngingenayo inyama? .. 100 amagremu enyama ngosuku akwanele kuwe. Khumbula, ukudlula kwamaprotheni wesilwane kunciphisa ukuqina kwezicubu zomzimba, ngakho-ke ukuze ugweme ukuphuka, qaphela izitsha zenyama. Futhi uma ungeke ukwazi ukushiya inqama yegundlu elimnandi, lilungiselele nge-side side dish, isibonelo, ngomunwe. Okufanelekile futhi kunama-meatballs alula ne-isipinashi noma i-pudding yenyama yomoya. Kuvelele! Ungakhohlwa ukuzitholela izithelo ezomile bese uzidla nsuku zonke. Ama-apricot abomile, umlimi omuncu, omisiwe ovuselela umsebenzi wamathumbu.
Inyanga yesi-8
Isikhathi senhlanzi ne-pectin! Owokuqala uzokhathalela ukuthuthukiswa kwengqondo yengane, kanti eyesibili iyohlanza umzimba wezinto ezimbi.
Manje ubuchopho bomntwana bukhula ngokushesha kakhulu: ngamaseli ayizinkulungwane eziyikhulu ngomzuzu! Ukukhula kwengqondo, ama-acids e-polyunsaturated ayadingeka (enza amaphesenti angu-2 ebuchosheni), angenisa izinhlanzi eziningi zasolwandle, ezingabangela ukutheleleka ngama-parasites, amagciwane nama-bacterium .-- Ukuphazamiseka kwesisu kuyinto evamile ezinyangeni ezithathiwe zokukhulelwa.Izinhlamvu, ama-apula, amabhontshisi, izaqathe, imifino - imithombo ye-pectin, eqinisa imetabolism futhi "izohola" ipheshana lakho "lokulala".
Inyanga yesishiyagalolunye
Nciphisa okuqukethwe kwekhalori kwezitsha. Kodwa qiniseka ukuthi banamavithamini adingekayo kanye nezici zokulandelela. Emasontweni okugcina okukhulelwa, faka ama-carbohydrate anzima.