Yini ewusizo?
I-carbohydrate enzima. Ziqukethe okusanhlamvu. Ukubeletha kuholela ekuntulekeni ushukela egazini likaMama, ngakho-ke kufanele adle ama-carbohydrate ngokwanele ngosuku. Uma ngesikhathi sokubeletha njalo amahora angu-2-3 ukuze udle ukudla okucebile ama-carbohydrates - lokhu kuzosiza ukugcina amazinga kashukela egazi ngendlela evamile nokulawula indlala. Phakathi kokudla kuyamukeleka kokudla ushukela olulula ngesimo se-jam, uju, amaqebelengwane angamafutha aphansi aphethwe yi-fiber ephezulu kanye nezithelo ezintsha. Qaphela nge-citrus kuphela - ingabangela ukugula emntwaneni.
Uketshezi. Phuza okungenani izibuko ezingu-8 ngosuku. Ikakhulukazi emva kokudla, kufanele uphuze okungenani indebe eyodwa. I-liquide ingenye yezici eziyinhloko ezenza inani lobisi. Ukunciphisa ukusetshenziswa kwejusi yezithelo kanye neziphuzo eziphathekayo, ikhofi nodakwa.
I-calcium. Lona "izinto zokwakha" amathambo namazinyo wengane yakho. Qinisekisa ukuthi udla ukudla okune-calcium ecebile, njengoba ihlanzwa emzimbeni womama ngenkathi i-lactation. Phuza okungenani 600 ml. ubisi olusha ngosuku.
Amaphrotheni. Ungesabi ukuyiqeda ngokusebenzisa ukudla okunamaprotheni okucebile. Kumele udle okungenani amagremu angu-30-60 yenyama nsuku zonke. Iprotheyini ibuye ikhule enkukhu, inhlanzi, ubhontshisi, ushizi namaqanda. Kunzima ukukhula ngamafutha okudla kwamaprotheni. Kodwa kuzoba nezinzuzo eziningi - wena nomntanakho.
I-Zinc. Ngenxa yokudla, umzimba ulahlekelwa izimpahla zayo zinc, ngakho-ke kubalulekile ukuthatha izinyathelo zokubuyisela izinga elivamile le-zinc.
I-Iron. Kungathathwa njengezithasiselo zokudla. I-Iron iphinde isetshenziselwe okusanhlamvu - uketshezi ngamatshe okuhamba phambili ngumholi phakathi kwabo. I-iron emzimbeni kufanele ibe ngokwanele, ngaphandle kwalokho ubhekene nesifo segazi. Kungaba yingozi kakhulu.
I-fat fat acids. Kubalulekile ekuthuthukiseni ubuchopho kanye nombono wengane. Umthombo walezi zinyosi yizinhlanzi, ukolweni kanye namantongomane.
Yini eyingozi?
Amafutha. Ukusetshenziswa ngokweqile kwamafutha kukwandisa inani lamakholori wansuku zonke futhi akusizi lutho ekuthuthukiseni izinga lokulawulwa kwesisindo somzimba. Lapho ukudlala ngesikhathi sokuncelisa kunzima kakhulu ukulandela isisindo. Ukusetshenziswa kokudla okunamafutha kwenza lo msebenzi awunakwenzeka.
Utshwala. Kumele kuqedwe ngokuphelele. Utshwala ungadluliselwa kwengane ngokusebenzisa ubisi lwebele futhi, ngakho-ke, ukusetshenziswa kwayo kufanele kuphelelwe. Lokhu kuholela ekudambiseni amandla emzimbeni futhi kunciphise inani lobisi. Ngaphezu kwalokho, utshwala bungaba nemiphumela emibi enganeni. Uma umama ephoqeleka ukuba athathe imithi equkethe utshwala, ukugcinwa kwakhe kufanele kube njalo. Thatha imithi kufanele nje emva kokudla, ukwazi ukuhoxisa utshwala emzimbeni kuze kube sekudleni okulandelayo.
Isibonelo sokwabiwa kwezinsuku ezilodwa
Ukudla kwasekuseni: 1-2 izinkomishi ze-oatmeal ngobisi obisikiwe, ama-1-2 izinkomishi zezitshalo zokudla noma ama-3-4 tincetu zesinkwa ngunyosi noma ujamu, iqanda elibilisiwe noma ucezu olulodwa lwe-ushizi, izithelo ezintsha noma 1 inkomishi yesaladi lesithelo, 1-2 izindebe zamanzi.
Isidlo sasekuseni sesibili: ikhekhe elingu-1 ne-ubisi olukiweyo, indebe encane yobisi, 1-2 izibuko zamanzi.
Usuku lwesinkwa: 2-4 tincetu zesinkwa, i-avocado encane, ama-2 tincetu zenyama enamafutha aphansi, ingxenye enkulu yesaladi yemifino, izithelo ezintsha zokukhetha, 1-2 izibuko zamanzi.
Usuku lokudla: isangweji nebhokisi le-peanut nesilimo esidliwayo esinamagatsha anamanzi, 1-2 izibuko zamanzi.
Isidlo: 90-150 g wezinyama ezibomvu, inyama yenkukhu noma inyama yezinyosi (noma 180-300 amagremu ezinhlanzi), amaqanda aphuziwe namahishi, amazambane asetshentshiwe noma 1 inkomishi yelayisi noma i-pasta, imifino esisha noma emashukela, izithelo ezintsha noma isaladi lesithelo , 1-2 izibuko zamanzi.
Isidlo sakusasa: 1-2 izinkwa zesinkwa ngejamu noma uju, ingilazi encane yobisi noma i-yogurt.
Lokhu kubalulekile!
1. Yidla isinkwa esanele nesikhala ngezikhathi zonke ngosuku lonke.
2. Phuza amanzi ngaphambi naphakathi kokudla.
3. Phuza okungenani 600 ml. ubisi olusha nsuku zonke.
4. Okungenani kabili ngosuku, udle ukudla okunamaprotheni.