Izinguquko zomhlaba wonke
Ku-trimester yokuqala, ukuqhuma kwe-hormonal kwenzeka. Kodwa ngokwezintandokazi ze-gastronomic, kungase kube khona ukulimala: ngenxa ye-toxemia, awufuni lutho. Kulokhu, Nokho, izinzuzo zayo. Ukuqeda izintandokazi eziyingozi ze-culinary, sidinga izinsuku ezingaba ngu-40-60 (nje lokhu okuningi futhi ugcina i-toxicosis). Ngakho ngemva kokubuyisa ukudla, uzoqala ekuqaleni: ungadonseli ukudla okusheshayo, kodwa ngesaladi ngezinhlanzi ezibilisiwe. Ngokuqondene nezinhlanzi, ukungabi khona kwesifiso sakho ekuqaleni kokukhulelwa ngeke kumthinte kakhulu: ngombono, uzothola okwanele kokugcina kwakho. Kodwa cishe ngokuqinisekile ukuqala ukuthatha amalungiselelo amavithamini enzima abesifazane besifazane abakhulelwe. Ngokuqinisekile ngaphandle kokudla, akufanele uzishiye noma: thola umkhiqizo ongabangeleki. Kungcono kakhulu uma kubisiwa ngobisi, inhlanzi (ayikho nje isayizi enkulu - ithola i-mercury eyingozi), i-by-products, inyama yokudla, okusanhlamvu, imifino nezithelo. Into esemqoka akumele ukhethe "imithi": ukudla okusemathinini, i-pelmeni ... Mane ukhohlwe mayelana ne-chips nenkampani. Okuyingozi kuwe nomntanakho nakho ukudla okungavusa ukutheleleka: inhlanzi eluhlaza, inyama, amaqanda, ubisi obungasetshenziswanga, ushizi ngesikhunta. Kuzo zonke - akukho nemingcele! Akunakho ubuthi? Khumbula lo mthetho: ku-trimester yokuqala udinga ukuthola cishe u-2500 kcal ngosuku, kulesibili-3000, okwesithathu - 2700. Futhi hhayi ngezindleko zofulawa, kodwa ngenxa yezinhlanzi, ibhotela, imifino, okusanhlamvu.
Ingqikithi, yebo ngaphezulu!
Kunezinto ezimbili ezingenakuvunyelwa kunoma yiziphi izinyanga ezintathu. Kodwa-ke, kungokwesibili ukuthi ingane ikhula kakhulu kakhulu. Amathambo amancane adinga inani elanele le-calcium, ubuchopho - ku-phosphorus ne-zinc, nayo yonke inyama yengane - ngamaprotheni. Okokugcina kubaluleke kakhulu: kusukela ku-3 g amaprotheni adliwe nguwe, u-1 g uya ekwakheni komzimba wemvuthuluka. Futhi kuyadingeka ukuthi zonke "izitini" kufanele zibe nezinga eliphezulu. Imikhiqizo yobisi ngaphezu kwamaprotheni wezilwane ezibalulekile izonikeza ingane amavithamini we-calcium ne-B. Ngaphezu kwalokho, sithembele ku-kefir: i-lacto- ne-bifidobacteria ewusizo izokuvikela ezinkingeni ngokugaya, isibonelo, kusuka ekuqotheni. Ngendlela, manje isibeletho esakhulayo siqala ukucindezela, ngakho-ke ukuphuza akukhipha. Okukhiphayo - ingilazi yobisi njengokugcina ukudlala ihora ngehora ngaphambi kokulala. I-omega-3 fatty acids equkethe izinhlanzi kuyosiza ingane ukuba ikhule kahle. Futhi insimbi evela inyama enomvu nezinkukhu ihle futhi inempilo. Le microelement inesibopho sokuthutha oksijini kusuka placenta, kuvimbela i-anemia yabesifazane abakhulelwe. Bobabili nizoba nezihlathi ezinzima! Kodwa hhayi kuphela izigulangwe ezidinga umntwana. Udinga amavithamini, okugcwele kakhulu izithelo nemifino eluhlaza, amantongomane, izithelo ezomisiwe. Ngakho-ke, ngokuvamile uzilimaza ngezithelo zesaladi nge-yogurt yokugqoka. Ngaphandle komncintiswano, amafutha yemifino engasetshenziswanga: umnqumo, ithanga. Elinye isipuni ngosuku lihlanganisa zonke izidingo zakho nge-vitamin E namafutha awusizo - ama-amino acid abalulekile. I-magnesium ne-zinc edingekayo ohlelweni lwezinzwa litholakala olwandle ama-kale, ubhontshisi, amakhabe kanye nama-gourds. Futhi uthathe ama-carbohydrate nge-crumb of buckwheat, oatmeal, macaroni kusuka kolweni kakade. Isisindo sakho sijwayelekile? Ngokwesilinganiso, udinga usuku lwamagremu angu-100, ama-80 amagremu amafutha namagremu angu-400 ama-carbohydrate. Ukuphumula ngokushesha? Nciphise inani lama-carbohydrate kuya ku-150 g.
Kulula, kepha kunomsoco
Manje akudingeki sikhulule ngokweqile izitsha zesisu. Ukuqapha okukhethekile kubhalwa ama-polysaccharides - ama-carbohydrate adidayo, okuzokwenza ngokulinganayo anikeze amandla. Amantongomane, imbewu kanye nezithelo ezomile - yilokho okumelwe kube njalo etafuleni! Ngaphambi kokubeletha, omunye wemisebenzi yakho eyinhloko ukwandisa ukuqina kwezithambo. Ngalo, ungabhekana nokuyeka inyama inyama emasontweni amathathu ngaphambi kosuku olulindelekile. Futhi amaviki amabili - iya kwesinkwa esivela kufulawa wokugaya. Wena nge-crumb ayidingi ama-khalori angaphezulu kusuka kumaswidi nama-rolls. Unganciki ubisi: i-calcium eningi kakhulu ingathinta kakhulu ukuqina kwamathambo emvuthu. Yidla okungenani kasikhombisa ngosuku, kodwa ngezigaba ezincane. Engxenyeni yokuqala yosuku - izitsha eziphezulu zekhalori, futhi okwesibili - kalula kalula. Khona-ke uzofika ngosuku oluthandekayo, olujabulisayo futhi olugcwele amandla.
I-Grapefruit nama-alimondi
- 1 ibhodlela lesaladi
- I-grapefruit engu-1
- 1/2 anyanisi obomvu
- ama-alimondi amaningi
- i-parsley
- 1 tbsp. isipuni samafutha omnqumo
Ukulungiselela:
Amahlamvu we-ulethisi ne-parsley, gcoba izandla zakho, i-grapefruit (uma ungasebenzisa i-orange), khipha isikhumba kusuka ku-lobule ngayinye. Sika iziqephu, no-anyanisi - amasongo omzimba omncane. Hlanganisa zonke izithako, u-salting, ufafaze ama-alimondi achotshoziwe. Isizini ngamafutha omnqumo.
Okroshka nge yogurt
- Ikhukhamba 1
- 1 amazambane abilisiwe
- 50 g we inyama ebilisiwe
- I-1/2 amaqanda abilisiwe kanzima
- 5-7 Radishes
- imifino anyanisi, dill, iparsley, basil
- usawoti
- ingilazi yogurt
- • isipuni 1 sika ukhilimu omuncu
Ukulungiselela:
Imifino ihlanzekile, ibheke cubes, salting. Engeza lapho isithombo esicindezelekile nemifino. Sika inyama nenxenye yeqanda, xhuma nemifino. Thefula i-kefir, inkathi ngo-ukhilimu omuncu, uvuse.
Pancakes
- 5 tbsp. izinkezo zefulawa
- 1 iqanda
- 1 indebe yobisi
- 1 tbsp. a isipuni samafutha yemifino
- 1/2 indebe yamanzi
- usawoti
Ukugcwaliswa:
- 150 amagremu we-turkey abilisiwe
- 20 g wamafutha
- isiqu sesipinashi 50 amagremu eshizi
Ukulungiselela:
Bhaka ama-pancake. Isipinashi sikhanyisa, engeza ushizi ogayiwe kanye nenyama eqoshiwe. Gcoba ukugxila kuma-pancake. Ufafaze ushizi bese ufakwa kuhhavini, ngakho kuyancibilika.