Isimiso sokuqala siyaziwa wonke umuntu, ngokuvamile kuvunyelwe kulabo abalungiselela ukuba umama. Kudingeka ukuba udle kaningi, kodwa ezinxenyeni ezincane, kungcono udle izikhathi ezingu-5 noma eziyisithupha ngosuku, kufanele kube nezikhathi ezincane phakathi kokudla.
Yidla uma ulambile, hhayi lapho kufanele udle. Udinga ukulalela umzimba wakho, ungadli ngokweqile, futhi ungafaki njala.
Ngesikhathi sokudla, ungasheshi, udinga ukujabulela ukudla, uzizwe ukunambitheka, ukudla ngokucophelela. Zama ukungadli ngenkathi ufunda incwadi, noma phambi kwethelevishini, kodwa endaweni enokuthula, enhle. Uma unquma ukunamathela kokudla okunempilo ngesikhathi ukhulelwe, kuzodingeka ukhiphe ukudla okuthosiwe, izitsha ezisemathinini, ukudla okuthandayo okuthandayo kusuka ekudleni kwakho. Kungcono ukudla ukudla okuphekwe kubambisene, okubhaka kanye nokubilisiwe, kuzoba usizo kumntanakho nawe. Ungadli ebusuku, okokugcina udinga ukudla kungakapheli 19.00. Uma kamuva uzizwa ulambile, kungcono ukuzikhawulela izithelo noma i-yogurt.
Ngesikhathi ukhulelwe, udinga ukushintsha izinhlobo ezahlukene zokudla.
Abesifazane abakhulelwe banganconywa:
- inyama yenkukhu, inhlanzi engavunyelwe, inyama enomzimba;
- amaqanda abilisiwe noma ngesimo se-omelet;
- imifino, izithelo ezomile, imifino, izithelo, amajikijolo;
- okusanhlamvu - okuthandayo ukunikeza ukolweni okuhlwanyelwe, okusanhlamvu okungelapheki, okusanhlamvu konke;
- amantongomane, mhlawumbe imisedari noma ama-hazelnuts;
- ithanga noma imbewu yelanga;
- Ubhontshisi - ubhontshisi nama-lentile, kanti nge-soy kanye ne-peas eyodwa kumele uqaphele ngesikhathi sokukhulelwa;
- imikhiqizo yobisi - ubisi, yogurt ngaphandle izithako zamakhemikhali. I-Prostokvasha, i-cottage shizi, ubisi olubisiwe obisiwe, i-yogurt;
- amafutha yemifino: ithanga, i-sunflower, ummbila, umnqumo, ibhotela, ungasebenzisi kabi;
- Itiye le-Herbal noma itiye elihlaza.
Akunconywa ngesikhathi sokukhulelwa:
- amasobhoji, ukudla okusemathinini, imikhiqizo yokubhema;
- kakhulu usawoti, kakhulu obabayo, omuncu kakhulu;
- amakhowe, i-peas;
- inhlanzi, izinkukhu, inyama enamafutha;
- ukubhaka nge-add cream of oily cream, isinkwa esimhlophe, confectionery, buns;
- ikhofi, i-cocoa, amaswidi e-ushokoledi, ushokoledi;
- Ungasebenzisi utshwala;
- Ama-Strawberries, ama-strawberry, ama-raspberries, izinhlobo ze-citrus.
Ama-vitamin complexes kwabesifazane abakhulelwe, ukudla okunamavithamini okumele kuhlanganiswe kufanele kuhlanganiswe nokudla okunempilo. Uma kudla okuhlukile, umntwana ozayo uzoba nengozi ephansi yokuphendula okweqile ekudleni.
Phakathi nesikhathi sonke sokukhulelwa, ngesondlo esifanele, izimo ezihle zenzelwe ukuthuthukiswa kwengane, ukukhula okujwayelekile nokugcina impilo yomama. Uma umsoco wesifazane okhulelwe enganele, ingane izothola zonke izinto ezidingekayo kuye. Kodwa lokhu kuyothinta umzimba womama. Ngenxa yokuntuleka kwe-calcium emzimbeni, amazinyo abesifazane abhekene nokukhubazeka, kubalulekile kakhulu ekuthuthukiseni amathambo amathambo e-fetal. Ngesikhathi sokukhulelwa, ezinye izifo zingase zivele emzimbeni wabesifazane - ukukhathala okuvamile, i-hypovitaminosis, i-anemia. Ukukhulelwa nokunakekela ingane kuyisenzo somzimba semvelo futhi ngaphansi kwesimiso esifanele umzimba womama akufanele uhlupheke.
Ukudla komama okhulelwe nokulahla kumele kube nomthamo ofanelekile weprotheni futhi ube ngamakholori aphezulu. Ekudleni kwansuku zonke owesifazane omdala u-1 kilogram wesisindo, ukudla kufanele kube ne-1 kuya ku-1.5 amagremu wamaprotheni. Ngesikhathi sokukhulelwa nangenkathi yokudla, lokhu isilinganiso kufanele kube ngamagremu angu-2 amaprotheni ngalinye ngesisindo sesisindo.
Ezinyangeni zokugcina zokukhulelwa ubisi lomfazi kufanele bulawulwe ubisi nemifino yokudla, okumele kube nenani elifanele lamaprotheni, inyama ingangena ekudleni, kodwa ngesilinganiso esilinganiselwe, kufanele isetshenziswe izikhathi ezimbili noma ezintathu ngesonto, kuphekiwe, kudoti kodwa kungahlanziwe ifomu. Ukudla kufanele kube okuhlukahlukene ukuze kuqukethe imifino emisha, kanti ehlobo noma ekwindla, ukudla okunengi imifino, amajikijolo nezithelo. Ngaphezu kwamaprotheni, umzimba udinga inani elikhulu lamaminerali - i-phosphorus, i-calcium, amavithamini A, D, C kanye nabanye.
Umkhuba wansuku zonke we-calcium kumuntu omdala ungama-gramu angu-0.7, izinga le-phosphorus kufanele libe yi-1.5 amagremu, owesifazane okhulelwe ngosuku udinga i-phosphorus 2 noma 2.5 amagremu, ne-calcium cishe ama-1.5 amagremu. Phakathi nalezi zikhathi, ubisi nobisi kungumthombo omkhulu we-calcium kowesifazane kanye nomzimba wengane okhulayo. I-phosphorus inikezwa ngemikhiqizo yezilwane nemifino yemvelaphi.
Inani levithamini C kufanele landa, uma kuqhathaniswa nomkhuba evamile womuntu omdala. Umama okhulelwe futhi oncelisayo kudingeka adle 100 mg we-ascorbic acid. Ehlobo, ukwandisa u-vitamin A no-D, udinga ukudla izintonga ezincane ze-beet, isipinashi, ulethisi, imifino. Esikhathini sekwindla nobusika, udinga udle izaqathe, kunoma yiluphi uhlobo.
Imithombo ye-vitamin D yilezi - i-fish oil, isibindi, i-yolk yolk, ubisi. Ukudla komama omncane kufanele kube izikhathi ezine ngosuku. Ungadli ukudla okuningi, kungcono ukuhlukanisa zibe izingxenye ezincane. Phakathi nosuku odinga ukubeka isikhathi sokudla: isidlo sasekuseni sokuqala kusuka ku-7.00 kuya ku-9.00, isidlo sasekuseni sesibili kufanele sibe ngamahora angu-11.00 kuya ku-13.00, isidlo sasemini kusukela ku-17: 00 kuya ku-19.00 amahora kanye nesidlo esiphundu kusihlwa 22.00-23.00. Isikhathi sokudla singashintshwa, futhi akufanele kube khona ikhefu elikhulu ekudleni. Zama ukusebenzisa le menyu yesampuli ngesikhathi sokukhulelwa, le menyu yanikeza imiphumela emihle, ngesikhathi sokukhulelwa, abesifazane babezizwa behle, ukukhulelwa kwakujwayelekile, ukubeletha kwakufike ngesikhathi. Izingane zazalwa ziphilile, zinesisindo esihle nokuphakama, ziqinile futhi zinempilo. Kuye ngezimo zendawo nonyaka, imenyu ingashintshwa.
Imenyu yesampula
Usuku lokuqala
Amapancake ngelayisi, ushizi, imifino yokudla yemifino, iklabishi isobho, imifino
Ubisi, ubisi, ama-cutlet inyama, amazambane ahlambulukile nobisi
Ithi, izithelo noma izaqathe ezingcolile, zihlanganisa noma izithelo
Usuku lwesibili
Vinaigrette, isobho selayisi, i-cottage ushizi ukhilimu omuncu, i-porridge nobisi
I-Beef Stroganoff namazambane othosiwe, itiye, i-kissel
Usuku lwesithathu
Ipayipi, i-borsch yemifino, iklabishi ebilisiwe, ethosiwe ngezinkwa zokudla, itiye
I-potato casserole, ubisi, i-kissel
Usuku lwesine
Isaladi esisha yemifino, isobho se-pearl ibhali, amazambane abilisiwe
I-pasta ebilisiwe ngebhotela, isangweji ushizi, ubisi
Inhlanzi ethosiwe nge-porridge, itiye noma i-compote
Usuku lwesihlanu
I-omelette, i-rassolnik, i-pudding ilayisi, ubisi
I-Vinaigrette, inyama ebilisiwe namazambane ahlambulukile, itiye, i-kissel
Usuku Lwesithupha
I-Cheesecakes nge ukhilimu omuncu, amazambane e-green iklabishi isobho, ama-fritta avela klabishi fresh, i-yogurt
Zrazy nge iphalenda, isinkwa kanye ibhotela, compote
Usuku lwesikhombisa
Isaladi esisha yemifino, isaladi isaladi, iklabishi casserole, ama-pancake noshukela
Sandwich nge ushizi, pasta casserole, yogurt
Izithelo kanye nejelly
Manje siyazi ukuthi kufanele kube yini ukudla okunomsoco okufanele umama ngesikhathi sokukhulelwa. Landela lezi zokupheka ezilula, udinga ukufunda ukudla kahle, ukuze umntwana azalwe enempilo.