Ku-trimester yesithathu ijubane lokuthuthukiswa kwengane ezayo futhi ukukhula kwayo kuphuthumayo, okwenza izidingo ezikhethekile emndenini wesifazane.
Ukuthuthukiswa kobuchopho, umbono kanye nesistimu yomsindo wengane yomntwana kukhuthazwa yi-fatty acids ye-omega-3 complex. Manje umntwana okhula emzimbeni kamama udlula isigaba esiyinhloko sokuthuthukiswa kobuchopho. Zama ukufaka phakathi kwezinhlanzi zakho zokudla amafutha (i-mackerel, i-salmon, i-herring), ama-alimondi, imbewu ye-sunflower, imifino yemifino, i-linseed, i-sunflower namafutha a-rapeseed.
Ingane ikhula ngokukhuphuka nemingcele. Kulesi simo, i-crumb igxilisa kancane isisu sakho, futhi isimiso senhliziyo somama sibhekene nomthwalo owengeziwe. Ukudla izikhathi ezingu-5 ngosuku kuzodala umbuso wokulinda. Futhi umthamo wezitsha kufanele manje ube ngaphansi. Phakathi kokudla okuyinhloko kuwusizo ukudla imifino eluhlaza, izithelo, amajikijolo, uphuze amajusi asanda kufakwa. Uma ukudla kwasekuseni kukhanya futhi isidlo sasidlalwa kakade ngo-11 ntambama, ungaba nesidla futhi uhambe kahle kakhulu: ushizi we-cottage nge ukhilimu omuncu kanye ne-dessert yezithelo, egcwele yogurt elimnandi, noma isaladi yemifino nenkukhu, noma inyama yenkomo ephekiweyo kanye ne-apple ebhakabisiwe enezithelo zomvini. Ukuze uthole isiphuzo - isiphuzo, isibonelo i-biokefir, ijusi elisha elisha noma itiye ngobisi. Isinkwa sokudla okusanhlamvu noma isinkwa esiphundu, isangweji eshizi noma i-hummus, i-cheesecake, i-curd casserole, i-patty neklabishi noma inyama.
Nomaphi lapho uya khona: ukuhamba okude, echibini noma kuhambo oluqondisiwe, thatha isiphuzo nawe. Ukukhethwa kokudla okuwusizo okungadingi ukushisa, kukhulu kakhulu. Lesi sandwich esinenkukhu noma ushizi, esingasetshenziswa ngamahlamvu we-ulethisi, utamatisi oyindilinga, kanye nesinkwa esivela emgqeni onobhanana nama-nuts aseBrazil, ne-rye crispy isinkwa saseFinnish neHam nama-herbs fresh. Kukhona ukukhethwa okucebile kokugcwalisa, okuyinto elula ukufaka ephaketheni lesinkwa esibizwa ngokuthi ukudla. Gcwalisa nge isaladi yemifino, i-salmon encane e-salted ne-bhotela kanye anyanisi oluhlaza.
Isobho le-broccoli linikeza ngokuzithandela i-calcium, i-folate, i-iron noma i-jelly kusuka ku-currant ebomvu noma i-lemon. Ibhodlela elincane le-yogurt ngezingxenye zesikhala noma izithelo nazo kufanelekile. Vumela esikhwameni sakho ngaso sonke isikhathi sibheke esimweni sokubambezeleka endleleni esikhwameni sama-nuts aseBrazil. I-nut eyodwa iqukethe i-micrograms engu-75 ye-selenium, eyanelisa imfuneko yansuku zonke yezinto eziphilayo kulokhu okubalulekile okulandelanayo. Ama-alimondi amancane ayokwenza umzimba ube nenzuzo nge micronutrients ebalulekile ne-magnesium. Ku-trimester yesithathu, kunezinye izifo, okuyinto abesifazane abanzima kakhulu ukubhekana nayo.
Okufanele ukwenze ngokuqothulwa.
Ngesihlalo esivamile, udle ukudla okunezintambo nsuku zonke. Lokhu konke isinkwa sikakolweni, i-bran (ukolweni, ilayisi, i-rye). Kwanele ukwengeza izipuni ezimbili zegatsha kuma-porridges noma ezinye izitsha, ukudlula kwazo kungenza kube nzima ukufana kwensimbi. Imifino nayo iqukethe i-fiber. Ikakhulukazi ukugqugquzela umsebenzi wamathumbu ama-beet nama-eggplant, futhi kunoma yiluphi uhlobo. Ukudla okuwusizo okunjengejusi le-beet, nanoma yikuphi izitsha ezivela emaqabungeni nezilimo eziyizigaxa zezinyosi. Ukubamba iqhaza esihlalweni esijwayelekile kunemifino yemifino, ukhukhamba, ubhontshisi, ama-oats. Nganoma yisiphi isikhathi sonyaka, uzothola amakhiwane omisiwe, ama-plums omisiwe nama-apricot. I-Strawberry, fresh and frozen isenzo esihle esiqabulayo. Ukuvimbela ukuqotshwa kuzosiza kanye namanzi ahlanzekile ajwayelekile. Phuza izibuko zamanzi ezingu-6 ngosuku, mhlawumbe ibhodlela, esitolo. Uma manje ugijimela endlini yangasese kaningi kunokujwayelekile, uyazi: lokhu kuyinto evamile, futhi unganciphisi inani lemanzi, ngoba futhi kuvimbela izifo ezivuvukalayo ze-urinary tract. Ukwawoti kuyindaba ehlukile, manje kungcono ukuyikhawulela.
Ngakho ukuze ungakhathazeki ukuqubuka kwenhliziyo.
Sesiqaphele ukuthi ingane ibonakala isondeza isisu sakho. Ukuthuthukiswa kwamahomoni nakho kuyashintsha. I-progesterone, isibonelo, inciphisa izinga lokukhishwa kokudla esiswini. Ngenxa yalokho, unesifo sokuphuza. Ufuna ukunciphisa? Ungalali ngokushesha ngemva kokudla futhi ugqoke izingubo ezingavamile.