Ngesikhathi sokukhulelwa, ukudla kufanele kulungiswe kahle. Ukudla kwasekuseni okujwayelekile, isidlo sasemini kanye nesidlo kufanele kulungiswe ngesidlo sasekuseni sesibili esilula kanye nesidlo samasikati, okungukuthi, usuku okufanele uhlale ngalo etafuleni okungenani izikhathi ezingu-4-5. Kungcono ukudla kancane, kepha ngokuvamile, ikakhulukazi ekuthomeni kokuqala kokukhulelwa, lapho owesifazane ngezinye izikhathi ezwa kabi futhi egula uhlobo oluthile noma iphunga lokudla. Khumbula ukuthi ngisho nangesikhathi se-toxicosis, ukwenqaba okuphelele ukudla akumukeleki. Nge-nausea, itiye nelamula, i-cranberry, njll kusiza.
Ukudla komfazi okhulelwe kumele kugcwaliswe, okungukuthi, kufanele kube namaprotheni amaningi namafutha kanye nama-carbohydrate. Ungakhohlwa ngokudla okuwusizo, ngoba manje umzimba udinga inani elanele lamavithamini nama microelements, lapho ukuthuthukiswa kwe-fetus kuncike khona. Ngemuva kokuqokwa kukadokotela, thatha i-vitamin complexes kwabesifazane abakhulelwe.
Phakathi nosuku, owesifazane okhulelwe udinga ukusabalalisa ukudla nokudla ngendlela efanele. Isibonelo, inyama, inhlanzi, amaqanda kufanele adliwe ekuseni, okungukuthi, ukudla kwasekuseni nasekuseni, nemikhiqizo yobisi nemifino kuyasiza ekudleni kusihlwa, okungukuthi, isidlo sasemini nesidlo, ngokulandelana.
Umbuzo ongavamile kubo bonke abesifazane abakhulelwe: yini ongayidla, futhi yini engavunyelwe? Sifunda futhi sizamazama kithi!
Isinkwa nemikhiqizo yefulawa.
Ungadla isinkwa nge-bran, isinkwa esivela kufulawa ophelele, hhayi emasakeni okubhaka, ama-biscuits omisiwe. Akunconywa ukuba udle isinkwa esiphakeme kanye nofulawa, umquba wokugcoba, ama-buns.
I-soups nama-broths.
Izinsophe kufanele zidliwe ngesikhathi sokukhulelwa nsuku zonke. Kungcono ukupheka isobho ngomunye umhluzi wenyama: i-borsch, i-beetroot, isobho. Akunconywa ukupheka izimpande ezinamandla kanye nesobho sezinkukhu.
Inyama.
Khetha izinhlobo ezinamafutha aphansi zenyama: inyama yenkomo ephekiweyo, inyamazane, inyama yenogwaja, inyama yenkukhu (ngaphandle kwesikhumba). I-Cutlets akufanele ifakwe, kodwa ifakwe noma ifakwe, okufanayo kuya kuma-meatballs nama-meatballs. Gwema ukudla inyama enamafutha, amasoseji kanye namasseji, amadombolo athengwe esitolo, amasobho okubhema kanye nenyama ebhemayo, inyama ekheniwe.
Inhlanzi.
Kumele futhi ukhethe izinhlanzi ezinamafutha aphansi: i-cod, i-hake, ne-navaga. Kungcono ukupheka izinhlanzi noma umbilise. Akunconywa ukuba udle izinti zezitshalo, inhlanzi enosawoti, izinhlanzi ezinamafutha, izinhlanzi ezisemathinini.
Izitshalo nezitshalo.
I-Buckwheat, irayisi, i-millet, i-corn, i-oats, ukolweni, i-pearl ye-barley porridge iyoba isidlo esihle kakhulu kwabesifazane abakhulelwe. Ubhontshisi, ama-peas kanye nobhontshisi nakho kuyasiza. Kodwa kusukela kuma-manga azo zonke izinhlobo zawo kungcono ukwenqaba isikhathi sokukhulelwa.
Amaqanda.
Ngosuku, ungadla amaqanda 1-2 ngendlela yama-omelets, noma obilisiwe. Yekela emaqanda aluhlaza futhi athosiwe.
Ubisi nemikhiqizo yobisi.
Ukuthengwa ebisini lesitolo kumele kubiliswe ngaphambi kokusetshenziswa. Ungaphuza i-yogurt, i-yazhenka, i-yoghurts, i-cottage ushizi, ukhilimu omuncu ngezinga eliphansi lokuqukethwe kwamanoni. Ungaphuzi ubisi oluhlaza futhi ungadli ushizi ocolile futhi onosawoti oqinile. Ngaphambi kokuba udle noma uphuze imikhiqizo yobisi, qiniseka ukuthi uhlola impilo yabo yeshalofu.
Izithelo, imifino, amajikijolo.
Zonke izithelo, imifino kanye namajikijolo kumele kudliwe ngendlela enhle futhi ehlanzekile. Ekudleni owesifazane okhulelwe, kutholakala izithelo nemifino eningi. Of amajikijolo kukhona cranberries ewusizo, ama-blueberries, cranberries, blueberries. Uma unenkinga yokuphendula, ungadli izithelo nemifino emibala elandelayo: obomvu, u-orange, omnyama.
Okumnandi.
Ngezinye izikhathi ungazitholela i-jelly, i-jam, i-dessert, amaswidi, kodwa ngokulinganisela. Kungcono ukuyeka ushokoledi namaqebelengwane ngamafutha okhilimu. Ukuhlakula amazinyo ngesikhathi sokukhulelwa akuvumelekile.
I-Appetizers ne-condiments.
Nika izithayo zezithelo nezitshalo, i-vinaigrettes, i-caviar yemifino. Ungasebenzisi kabi ama-sauces anesipuni, i-pepper, uviniga, i-horseradish nesardard.
Iziphuzo.
Juice, jelly, compote, mors, itiye eluhlaza, itiye elimnyama elimnandi, ikhofi elithambile, i-herbal decoctions - ungayiphuza konke. Utshwala, itiye elimnyama elimnyama nekhofi, amanzi aphethwe yi-carbonated - akunakwenzeka ukuphuza ukhulelwe.
Buka ukudla kwakho, ngenxa yekhwalithi yayo kuxhomeke empilweni yezinhlanzi zakho zesikhathi esizayo.