Ukudla kufanele kube ukudla futhi kulungiswe ngokushesha.
Ngeshwa, inani lemikhiqizo lilinganiselwe, ngakho-ke udinga ngandlela-thile uhlukanise uhla olukhona.
Kodwa ukudla okuncelisayo akufanele kube yingozi kuphela kumntwana, kodwa futhi kutholakale amandla amaningi, okubangela izinkinga eziningi, ngoba cishe yonke imifino nezithelo zitholwa ukushisa okushisa.
Ukuze ugcine kangcono izindawo eziwusizo zemikhiqizo, kuwumqondo omuhle ukuthenga umpheki ocindezelayo, lapho ukunambitheka kushintsha kakhulu.
Ngokuvamile, odokotela belulekisa abesifazane ukuba bancelise, badle ukudla okuningi usuku nosuku, amakholori (ama-calories angu-300-500). Kwabaningi, inani elilinganiselwa ku-2000-2200 kilojoule. Yiqiniso, inani lamakhalori adingekayo lingashintsha kancane, ngokususelwa ekuphakameni nesisindo sowesifazane futhi sakha cishe amakholori angu-1800-2700 ngosuku. Lokhu kubalwa kusekelwe enani lobisi oludliwa yingane ngosuku.
Phakathi nalesi sikhathi kuyadingeka ukunciphisa ukusetshenziswa kwezidakamizwa namaswidi, usuku ngalunye lokudla imikhiqizo yobisi: i-yoghurt, ubisi, ushizi.
Yethula ekudleni imifino, inyama, inhlanzi, inkukhu, amaqanda, amantongomane.
Izithelo nazo ziyadingeka; futhi ungakhohlwa ilayisi, okusanhlamvu, isinkwa.
Yini okufanele uyidle ngenkathi ukondla, ukuze ngesikhathi sokukhulelwa kanye ne-lactation, i-calcium emathanjeni ingasuswa? Lokhu kudinga imikhiqizo equkethe i-calcium. Umthamo wansuku zonke owenzelwe umhlengikazi ungama-1600 mg. I-calcium itholakala kwiklabishi ejwayelekile emhlophe nase-broccoli, ama-sardine, ama-orang, ama-almonds, ushizi, i-tofu. Kodwa qaphela ngeminye imikhiqizo-ingabangela ukwelashwa hhayi kuphela kumama onesihlengikazi, kodwa nangomntwana. Ngakho-ke, emva kokuqaphela ngokucophelela, kubalulekile ukukhipha lokhu kokudla okuvela ekudleni. Kodwa njengoba ungeke ukwazi ukwenza ngaphandle kwe-calcium, kuzodingeka uthenge ukulungiselela okuqukethe i-calcium. Kodwa-ke, qaphela ukuthi i-calcium izofakwa kuphela kanye ne-vitamin D, i-magnesium ne-zinc. Ngakho-ke, uma uthengisa lesi sidakamizwa, bheka ukuthi zikhona yini izakhi kuwo.
Ngokusetshenziswa nsuku zonke kwezithelo nemifino, umzimba wesifazane uzothola amavithamini adingekayo. Kumele kuqashelwe ukuthi ekuthuthukiseni ingane kanye nokuthuthukiswa kwayo ngokomzimba, i-vitamin D idlala indima ebalulekile, etholakala ezinhlanzi, amaqanda, ubisi, i-cottage shizi nebhotela. Ngakho-ke, ngesikhathi sokudla, ungakhohlwa ngale mikhiqizo.
Ngokuqondene nokusetshenziswa kwekhofi, ushokoledi, imiphumela emibi ye-cocoa emzimbeni wengane ayibonakalisiwe. Yiqiniso, uma umama okhulelwa evimbela ukusebenzisa ikhofi ezindebe ezimbili ngosuku futhi uma ingane ingabonakali ukukhathazeka, ilala kahle.
Ama-sweeteners okuzenzela, isibonelo, i-aspartame, awabhekwa njengengozi yokukhipha abesifazane, nakuba kungekho nzuzo kubo. Kodwa uma umntwana enesifo esifana ne-phenylketonuria, i-aspartame iphikisana, njengokuthi i-aspartame iqukethe i-phenolanin, futhi ukwandisa okuqukethwe kwayo emzimbeni wengane kungabangela ukubambezeleka kokuthuthukiswa kwengqondo.
Umbuso wokuphuza ubaluleke kakhulu. Ingane encane idinga uketshezi oluthe xaxa, okumele umama ophuzayo aphuze ngendlela yamanzi, ijusi. Zama ukuphuza kuze kube ngu-8-10 izibuko zamanzi ngosuku. Nakuba lokhu akuyona inkinga ngesikhathi sokuncelisa. Ukwengeza, ukugcoba uphethiloli kuyadingeka ukuze ukondla njalo ingane.
Ochwepheshe bathi akukho mikhiqizo yokudla okuzokwazi ukukusho ngokuqiniseka ukuthi le mikhiqizo ayivumelekile. Konke lokhu kumuntu ngamunye ukuthi kuyoba kuhle ukubonana nodokotela.
Futhi ngokuqondene nokulungiselela ukudla, akufanele udle ukudla okuthosiwe. Ukuze abathandi bezinyama nama-cutlets, ungakwazi ukulungisa isidlo kanje: izicucu ze-pulp zidikibala kancane, usawoti omncane, pepper bese ugoqa uhlangothi ngalunye ngokwehlukana. Ukufafaza phezulu nge-garlic oqoshiwe kanye anyanisi, gqoka. Pheka amaminithi angu-45-50 kuhhavini noma isitimela.
Uma imikhiqizo evamile - i-pasta, irayisi, i-buckwheat, amazambane abilisiwe aphethwe yisithukuthezi, zama ukuhlanganisa u-buckwheat nelayisi ezinxenyeni ezilinganayo, ugeze ngaphambi kokupheka. Fry kancane anyanisi oqoshiwe kanye izaqathe, konke lokhu ebhodweni kanye bay ngamanzi. Awunazi ukuthi lokhu kuyiphundu kangakanani. Kungase futhi kusimangaze ukunambitheka kwenhlanganisela yezithelo eziqoshiwe.
Ukudla kungcono ukusebenzisa izinhlobo ezahlukene: ingulube ephilile, izinkukhu ezimhlophe (ubilise kangcono noma wenze ama-meatball), ulimi.Okunye okuwusizo kakhulu izinhlanzi ezinamafutha aphansi (pike-perch, cod, carp, hake, njll); kungcono ukugcoba.
Inani lamaprotheni ekudleni kufanele landa. Ngoba lolu shizi noshizi luzokwenza. Ubisi kanye nemikhiqizo yobisi akufanele kudliwe eluhlaza, ubenze amaqebelengwane angokweshizi, ugobe i-casserole, upheke ubisi oluncibilikile ngaphandle kokushukela. Uma ubisi lwezinkomo ekuncelweni komama okhulelwe kungabangela ukugula komntwana, kungcono ukubuyisela endaweni ethile ngemikhiqizo yobisi evutshiwe (i-kefir, ubisi oluvuthayo, i-yogurt, njll.), Uketshezi olususayo kanye nemikhiqizo yobisi omuncu.
Kudingekile ukuthi isabelo somama okhulelwa kufanele sibe ne-fiber eyanele, evuselela amathumbu emathunjini. Ukwenza lokhu, ukudla kwansuku zonke kufanele kufake inani elikhulu (cishe 400 g) yemifino entsha noma ephekwe (izaqathe, zucchini, beet, ithanga, njll), okungenani ama-300 g wezithelo, amajikijolo (ama-apula, ama-cherry, amapheya, ama-plums, ama-currants, i-gooseberries), amajusi, kangcono nge-pulp. Akudingeki ukuba udle izithelo ezishisayo (ngaphandle kwebhanana) nezithelo zombala we-orange nombala obomvu. I-cellulose igcwele ukolweni, ukolweni kanye noketshezi (okusanhlamvu kufanele kuhanjiswe), isinkwa simnyama kanye nezithelo ezomisiwe ikakhulukazi (umlimi otholile, ama-apricot omisiwe).