Ukondleka okungenakulinganiswa nokuntuleka kwezakhi ezitholakala ekudleni kwenza kube nomthelela omkhulu esimweni sempilo yengane engakazalwa ukuthi ingafaniswa nethonya lezici zofuzo. Futhi osukwini lwethu, ukungabi nalutho kwamavithamini owodwa noma ngaphezulu, amaminerali, ama-trace elements kanye nezinye izakhi ezibalulekile ekudleni kwabesifazane abakhulelwe kuvamile kakhulu. Ukubona lokhu, ake sibheke izibalo. Ukuqhuba ukukhulelwa owesifazane onempilo - isihloko sesihloko.
Ayanele? Ngakho engeza!
Ukuhlolwa kokudla komama olindelekile, okwenziwe eSt. Petersburg, kubonise ukuthi ngu-6 kuphela! (!) Kulabo abayi-100 abahlolwayo bangakhuluma ngokwanele ekudleni izakhi ezibalulekile (izakhi). Futhi abesifazane abaningi baye bathola ukusweleka kwabaningi babo. Ngokuvame ukungabi nensimbi, i-iodine, i-calcium, i-zinc, i-chromium. Phakathi kwamavithamini ukungabi khona kwe-folic acid, i-biotin, amavithamini B .. B .. AD kanye ne-alfalinolenic acid, engxenyeni ye-vitamin F, inqobile. Kuyathakazelisa ukuthi ukungabi nalutho kwezakhi ezinjalo ezibalulekile kwavezwa ngengozi, ekuhlolweni okujulile kwabesifazane abakhulelwe. Kwabonakala ukuthi abazizwa bengenalutho! Ngakho-ke kufanelekile ukufaka ukubaluleka kulokhu, ngoba akukho isongo esisheshayo empilweni yowesifazane? Ngokuqinisekile. Phela, ngokulahlekelwa okunjalo okufihliwe, ingane ihlupheka. Ukuphulwa kwemithetho yokudla okulinganiselayo kungenza usongo lokubeletha ngaphambi kwesikhathi. ukuzalwa kwezingane ezikhanyayo. Ukuntuleka kwezakhi ezithile ezithile emzimbeni womama ozayo esikhathini esizayo kungathinta impilo yengane yakhe ngonyaka wokuqala wokuphila. Ngaphezu kwalokho, eminyakeni yamuva kuye kwafakazelwa ukuthi ikhwalithi nobuningi besibisi sakhe sesifuba sincike esimeni somsoco wesifazane okhulelwe. Yebo kukhona ubisi! Ukudla okunempilo komama ozayo kuyisivikelo kwengane yonke impilo yakhe. Yiziphi izinyathelo okumelwe zithathwe endleleni yokudla okunomsoco ngesikhathi sokukhulelwa?
I-Noli nocere!
NgesiLatini, lokhu kusho ukuthi "Ungaphinde Ubuyele!" Lesi yisimiso esidala kunazo zonke semithi yokwelapha, esilungile ngaso sonke isikhathi. "Umama ozayo uzoshiya imikhiqizo yokudla yezimboni ezigcina isikhathi sokupheka, futhi abe nokugcina isikhathi eside sokugcina. ngaphandle kwezithako zokudla ezinjengama-preservatives, ama-dyes, ama-flavour, ama-flavour enhancers, abaphangi, ama-emulsifiers.Ngokuba umama ozayo, akuzona zonke izinto ezingavumelekile. Akufanele sikhohlwe ukuthi ukudla okuningi okulungele ukudla Izakhi zokuguqula izakhi zifanelekile, futhi ukulayishwa okugunyazayo akulandelwa njalo, nakuba kungekho bufakazi obucacile bokuthi imithi ye-transgenic yobuthi obuyingozi kubantu, izinsana, abesifazane abakhulelwe nabakhulayo bayakugwema ukuzigwema. Imikhiqizo yokudla okulungele ukudla yokukhiqiza izimboni nayo ayifuni ngoba ihlukumeza ukudla owesifazane okhulelwe, emnciphisa izakhi zomzimba ezidingekayo.Kodwa ezinye izinsalela kunenyama yemvelo - futhi umzimba awunayo i-iron, i-phosphorus, i-vitamin B12, i-niacin ne-biotin, d kodwa futhi iphrotheni yenyama ephezulu. Kodwa izothola amanothi amaningi wezinga eliphansi lamafutha kanye nama-calories amaningi.
Ngaphansi kwekhava lamaqabunga aluhlaza
Ukunakwa okukhethekile kufanele kunikezwe emithonjeni yokudla ka vithamini B9, i-folic acid. Igama layo likhuluma ngokwalo: "folium" ngesiLatin lisho "iqabunga". I-folic acid itholakala emaqabunga aluhlaza we-asparagus, isipinashi, kanye nezithelo ze-avocado, izaqathe, ikhabe yesikhumba, ama-apricot, ithanga, i-beetroot. I-folic acid encane encane e-yolk yeqanda kanye nobhontshisi. Isinkwa - okusanhlamvu okuphelele kanye nofulawa obumnyama we-rye, kanye ne-pasta ekhethekile kanye nama-noodle avela kufulawa ophelele ongenawo okuqukethwe okuphakeme kwe-folic acid, kodwa kubhekwa njengomthombo obalulekile kuwo. Ukuphazamiseka? Akunjalo! Inkathi yemifino emibala imfushane kakhulu, kanti isinkwa sonke sikakolweni kanye nemikhiqizo evela kufulawa ophelele ungadliwa nsuku zonke, kungakhathaliseki ukuthi kuyini inkathi. Ukwandisa ukudla kwabo nge-vitamin B, umama olindelekile kunciphisa kakhulu ingozi yomgogodla weziphambeko emntwaneni wakhe futhi unakekele ukwakheka okufanele (ngesikhathi esisodwa) kwengqondo yakhe nokuqonda. Futhi umama walesi vithamini uzoba usizo olukhulu, ngoba unamandla okunciphisa ukuzwela ubuhlungu, okubalulekile ngesikhathi sokubeletha. "Ukuvikelwa okuluhlaza" ngeke kukushiye futhi ngemuva kokubeletha, kuzokwenza ngcono ukunikezwa ubisi.
Imithombo enhle ye folic acid
Isaladi ye-carrot ne-garlic namantongomane
Thatha:
♦ izaqathe 2-3 eziphakathi
♦ i-clove yegalikhi
♦ itafula eli-3. izinkezo zezinkuni zesikhumba
♦ itafula eli-2. nezinkezo zamakhekhe omuncu noma imayonnaise
♦ Usawoti
Ukulungiselela:
Hlaza izaqathe kwi-grater enkulu, engeza amantongomane aqoshiwe, inkathi ngo-ukhilimu omuncu, ohlanganiswe negalikhi ecibilikile, usawoti ukunambitha. Isaladi elinjalo lizokunika i-folic acid ne-beta-carotene, i-vitamin B neyethusi eliyigugu, amafutha anamandla omega-6 nama-phytoncides. Kule dish ungongeza i-arugula - umthombo owusizo we-folic acid, i-vitamin C ne-microelements ezuzisayo. I-avocado yezinyama, ekhanda kancane ngosawoti kanye nepelepele (ungangeza ugarlic osikiwe), isakazeka futhi sinesisindo esiphundu ngesinkwa.
Imithombo enhle ye-vitamin B6
Haddock ngesiSpanishi
Thatha:
♦ i-1kg ye-haddock (isidumbu)
♦ 1-2 izinkomishi zobisi
♦ 1 kg amazambane
♦ amaqanda amane
♦ u-anyanisi amane
♦ amafutha angu-200 g
♦ itafula elilodwa. i-spoonful of ibhotela
♦ iminqumo emihlanu eluhlaza
♦ itafula elilodwa. i-spoonful of parsley oqoshiwe
♦ ucezu kasawoti kanye nopelepele
Ukulungiselela:
U-Haddock uthathe izinhlamvu ezinkulu ngaphesheya, uthele amanzi ashisayo bese ushiya imizuzu engu-15. Bese uthathe tincetu, uthele ubisi olushisayo bese ushiya ihora. Sishisa ihhavini ku-240 ° C. Fry anyanisi ngamafutha omnqumo, ubeke i-haddock kanye namazambane abilisiwe, ahlanjululwe futhi anamathele ngezinhla phezulu (ungqimba ngamunye ngolunye usawoti, bese uthele phezulu phezulu ngobisi oluvela enhlanzi nasebhotela elicibilikile). Bhaka kuhhavini imizuzu engu-20. Ukuhlobisa i-cod ngemigqomo yeminqumo, i-parsley, amaqanda amaqanda. Kulesi sidlo, ngaphezu kwe-vitamin B6 iqukethe i-calcium, amaprotheni ayigugu, kanye ne-vitamin B, ne-vitamin C.
I-Pyridoxine yezifo
Ngeviki le-8 lokukhulelwa, i-vitamin B6 (pyridoxine) iyafaneleka. Uyakhathazeka nge-nausea ekuseni, ubusuku bubopha imisipha yamathole, izinzwa. Imifino ngenkathi ingumthombo omuhle wamavithamini. Kubuye kubaluleke kakhulu kumntwana, ngoba kukhuthaza ukuthuthukiswa kwesistimu yayo yomphakathi. Usuvele ufake konke isinkwa sikakolweni kanye neklabishi ekudleni kwakho? Kuhle! Kule mikhiqizo kunezinhlobo eziningi ze-folic acid kuphela, kodwa futhi i-pyridoxine. Umthombo wayo ocebile kakhulu inyama, izinhlobonhlobo zezinhlanzi, ikakhulukazi i-chum ne-haddock, i-bran, i-ovary, irayisi engahlanjululwa, ama-oats, ubhontshisi, ama-groats okugcoba kanye nama-walnuts.
I-Magnesium Yamandla Amatshe
Kusukela ngeviki le-11 lokukhulelwa, lapho amathambo omntwana ekhula ngokwengeziwe, i-magnesium ibaluleke kakhulu. Lesi sici sisebenza njengento ebalulekile yokwakha yokwanda kwamathambo esithambo. Idatha yakamuva evela ososayensi ibonise ukuthi ukukhula, isisindo nobukhulu bekhanda lomntwana osuselwe kusana kuncike ekutheni ingakanani i-magnesium idla umama ngalesi sikhathi. I-magnesium ibaluleke kakhulu kumisipha, kuhlanganise nemisipha yesibeletho. I-Magnesium inesisindo sezinhlamvu ezigcwele kanye nesinkwa sonke sesinkwa, amakhiwane, ama-alimondi, imbewu, amakhabe, imifino eluhlaza kanye nobhanana.
Nciphisa ukudla ngemithombo yensimbi
Kusukela ngesonto lama-22 lokukhulelwa, isidingo sokuphila komama kanye nomntwana esizayo emgodleni okudingekayo ukuba i-hematopoiesis ikhuphuke. Umthombo wayo ocebile inyama, ikakhulukazi obomvu, namaqanda. Futhi nobhontshisi, imifino eluhlaza okomnyama, isinkwa sonke sikakolweni, soysi toesfu, izithelo ezomile. Ungaphuzi ngokushesha ngemuva kokudla itiye nekhofi (ama-tannins akhona kuwo anciphisa kakhulu izinga lokumunca kwensimbi).
I-Omega-3 yobuchopho nombono
I-omega-3 ekhethekile yamafutha ekhethekile, equkethe izinhlanzi zokudoba, ibalulekile kumntwana ozayo, ngoba ikakhulukazi inquma ukuthuthukiswa kobuchopho nombono wakhe.
Dish for the trimester yesibili
Ama-Meatballs ngesi-Italian (ku-oven microwave)
Thatha:
♦ 250 wenkomo yenkomo
♦ Iqanda elingu-1
♦ 50 g wezinkwa ezimhlophe ezimisiwe
♦ 50 g ushizi
♦ i-clove ye-garlic
♦ 1 ithisipuni. isipuni se-parsley omisiwe
♦ 1 ithisipuni. i-spoon seasoning "i-Vegeta"
♦ 240 g we utamatisi ohlutshiwe
♦ usawoti kanye nepelepele
Ukulungiselela:
Hlanganisa konke ngaphandle kwamatamatisi kanye noshizi uhhafu. Roll 12 meatballs kusukela kwesisindo esitholiwe bese ufake isidlo nxazonke emaminithini angu-3-4 kuhhavini ye-microwave. Zilethe cishe ukulungele, ukuguqula ngesikhathi sokupheka. Utamatisi kanye noshizi oqoshiwe. Bhaka imizuzu emihlanu.
Ukudla okwehlukanayo ku-trimester yesithathu
Ukuze unciphise ukushaya, ukudla ezinxenyeni ezincane futhi ugweme ukudla okubukhali kanye namafutha, kanye neziphuzo ze-fizzy kanye ne-jelly. Kwabesifazane abathile ukukhwabanisa kunciphisa ukuqubuka kwesisu, iqanda elithambile eliphekiwe noma i-spoonful ye-omelet yomusi. Ungazama ukuthatha amanzi amaminerali angama-alkaline ngaphandle kwegesi: vula ibhodlela ngamanzi izinsuku ezimbili ngaphambi kokusetshenziswa, futhi ngaphambi kokuthatha ukufudumala kancane. Njalo ulethe ukudla ukudla okulula. Ngakho ungakwazi ukulondoloza ukudla okunomsoco ngaphandle kokugcwala ngokweqile isisu.
Pita ngePasta "Exotica"
Thatha:
♦ i-avocado 1
♦ itafula eli-2. izinkezo zamanzi kalamula
♦ 50 g we-cheddar ushizi ophansi
♦ Usawoti
♦ I-pepper emnyama
Ukulungiselela:
Sika i-avocado ngesigamu, susa i-pulp nge-spoon, uwushise ngejusi likalamula, engeza ushizi osikiwe, inkathi ukunambitha, uhlanganise. Gcwalisa i-pasta nge-pita. Kuzoba "isikhwama sezinkwa" esikahle. Lesi sidlo sine-calcium, amavithamini we-S. V. I-avovocado fatty acids yenza i-calcium engena emzimbeni ifinyeleleke kakhulu kumaseli.
I-fibre yamathumbu
Ukuze singalimazi ukuqotshwa, sizofaka phakathi kokudla ukudla okuyimikhiqizo equkethe i-fibre, isinkwa esiphelele kanye neminye imikhiqizo egcwele okusanhlamvu, kanye ne-bran.
I-Beetroot ngamantongomane
Thatha:
♦ 2 beet
♦ ikhukhamba 1 eqoshiwe
♦ ama-50 g wezinyosi
♦ i-clove yegalikhi
♦ itafula eli-2. izinkezo zeoli engasetshenziswanga i-sunflower
Ukulungiselela:
On grater esikhulu, grate isithombo sebhitrudi abilisiwe kanye ikhukhamba ezimiweyo. Engeza amantongomane achotshoziwe, i-garlic emhlabathini kanye nebhotela. Hlanganisa konke. Ngaphezu kwe-cellulose, equkethe i-pectin eningi, isidlo sine-folic acid, i-potassium, eyinkimbinkimbi yamafutha e-omega-6 ewusizo, i-vitamin E. ithusi.
Imithombo enhle ye-magnesium
Izithelo ze-dessert
Thatha:
♦ ibhanana elilodwa
♦ izinkomishi ezimbili / 3 zegubhu ngokugcwalisa okusanhlamvu
♦ itafula eli-2. nezinkezo ze-almonds ethosiwe
♦ amajikijolo ama-4 amakhulu ama-strawberries (angaqhwa)
♦ 1/2 apula ahlanzekile
Ukulungiselela:
Banana, apula, ama-strawberries anqunywa zibe tincetu, ashiya ama-strawberries angu-1 ngomhlobiso. Gcwalisa i-dessert nge-yogurt, uhlobise ngamatafula e-strawberry, ufafaze ama-almonds achotshoziwe. Ngaphandle kwe-magnesium, i-cocktail iqukethe i-calcium, i-fibre, insimbi, i-beta-carotene, i-vitamin B2 ne-serotonin, ebizwa ngomfanekiso ngokuthi i-hormone yenjabulo.
Imithetho emihlanu ye-trimester yesibili
Izifo ezijwayelekile zivame ukumisa, futhi ukudla kuphakama. Umzimba wakho ngokwayo phakathi nalesi sikhathi uzinakekela ngokwawo futhi uqala ngokugcwele ukondla izakhi. Kodwa izimiso zokuhlukahluka kokudla kanye nokudla kokudla kufanele zigcinwe. Nazi ezinye imithetho.
Cha! Imikhiqizo ehlongoziwe
Njengasekuqaleni kwe-trimester, isinkwa esimhlophe esivela kufulawa ophezulu kakhulu sithandwa isinkwa sembewu, i-bran, i-rye, i-whole-grain. Esikhundleni sokubhaka kanye namaswidi, thola itiye le-halva, i-jujube yezithelo (umthombo we-pectin) noma i-muesli nge-cereal, nut and fruit inclusions.
Umgwaqo emithonjeni yevithamini D
Umzimba wekusasa lomntwana usuvele udinga le vithamini. Itholakala enhlanzi (ikakhulukazi emasardini, herring, salmon kanye ne-tuna), ku-isikhupha samaqanda, ngobisi obuphelele bemvelo nemikhiqizo yobisi.
I-calcium eningi iyadingeka kabili
Kusukela ngeviki le-17, umsebenzi wokunyakaza kwengane kumama kanina usanda. Kulesi simo, amathambo akhula ngokushesha futhi ahlala isikhathi eside.
Amaphilisi okulala okumnandi
Ukuphazamiseka kokulala ekupheleni kokukhulelwa akuvamile. Ukucindezela ezinkambeni zesisu ukuthi uvakashele indlu yangasese izikhathi eziningana ngobusuku. Ukuphuza okuncane akuyona inketho: umzimba udinge uketshezi oluningi. Yini eyosisiza ukuba ulale ngokushesha futhi ulale ngokuzwakalayo? Ngaphambi kokulala, kuyasiza ukuphuza indebe ye-chamomile nge-mint noma isigamu inkomishi yobisi olufudumele kanye ne-isipuni sehhafu. Isidlo, esicebile ama-carbohydrate, sikhuthaza ukufika kokulala. Kuhle ukudla isigaxa se-turkey se-steamed nge-buckwheat 2 amahora ngaphambi kokulala. Inyama ye-turkey ne-buckwheat iqukethe i-vitamin B6 ephelele ne-amino acid tryptophan, i-vitamin PP ne-magnesium. Le nhlanganisela yezakhi eziwusizo ziyanciphisa ukungezwani, kusiza ukulala ngokushesha nokulala okuzwakalayo.