Ngakho-ke, kuyingozi nokuthi yini enhle kwabesifazane abakhulelwe.
- Imikhiqizo yemifino.
Lezi yimithombo engcono kakhulu yama-carbohydrate. Isinkwa esivela kufulawa wokugaya okubi, i-cookie eyomile, i-bran, i-muesli - le mikhiqizo icebile fiber.
Akudingekile ukuba udle inhlama enkulu, isinkwa esivela kufulawa webanga eliphezulu kakhulu.
- Imikhiqizo yenyama.
Inyama ingenye yemithombo esemqoka yeprotheyini yezilwane yabesifazane abakhulelwe. Khetha izinhlobo ezincane zezinkomo zenkomo, inkukhu (kuphela okungenangqondo), i-turkey, unogwaja. Ukudla kungcono ukupheka umbhangqwana, isobho noma ubhaka.
Gwema inyama enamafutha, ukusetshenziswa kwama-sausage, ama-sausage kanye nenyama nemikhiqizo eqedile, kuhlanganise namadombolo amisiwe. Ungapheki noma udle shish kebab futhi gazinga.
- I-soups nama-broths.
Isosi kufanele ifakwe kwimenyu yokudla yansuku zonke yowesifazane okhulelwe. Kungcono ukupheka isobho kumhluzi wesibili. Isobho lesitshalo, i-rassolnik, i-beetroot, i-borsch, isobho iyasiza. Ungavame ukusebenzisa umhluzi wenkukhu kanye nomhluzi wenyama ocebile.
- Izinhlanzi.
Inhlanzi - umthombo we-calcium, i-phosphorus kanye neprotheyini yabesifazane abakhulelwe. Inhlanzi kufanele ifakwe ekudleni izikhathi ezingu-1-2 ngesonto. Thenga izinhlanzi ezintsha zamafutha aphansi: i-hake, i-cod, navaga, i-catfish, i-perch. Pheka isobho sezinhlanzi, inhlanzi enamanzi, izinhlanzi eziphekwe.
Akunconywa ukuba udle inhlanzi eluhlaza (amashubhu, imiqulu), usawoti futhi ubhema, amaqanda ezinhlanzi, kanye nezinkuni zesikhumba.
- Ubisi nemikhiqizo yobisi.
Abesifazane abakhulelwe kufanele bazi ukuthi ubisi lwezinkomo luyisifo esiqinile kakhulu. Ngaphambi kokusetshenziswa, ubisi kumele kubiliswe. Eminye imikhiqizo yobisi oluvuthiwe, khetha okuthandayo, i-kefir, i-fat cottage ushizi, i-yogurt, ukhilimu omuncu onamafutha omuncu. Ushizi kufanele ukhethwe ngokucophelela futhi ngokucophelela - ungakhethi izinhlobo ezibhemayo nezibukhali.
- Izitshalo nezitshalo.
Ummbila, ukunye okufana nokolweni, ilayisi namabele okusanhlamvu kuyasiza kakhulu kwabesifazane abakhulelwe. Ungatholi ukuthathwa nge-semolina ne-oatmeal. Imifino yilapho i-allergen, ngakho ubhontshisi, ubhontshisi, i-peas kanye ne-lentile kuhamba phambili kuhlanganiswe ekudleni okungaphezu kweyodwa ngesonto.
- Amaqanda.
Ungadli amaqanda angaphezu kwamabili ngosuku. Kungcono ukudla amaqanda abilisiwe kanzima noma ngesimo se-omelette. Yekela emaqanda aluhlaza futhi athosiwe.
- Izithelo, imifino.
Izithelo nemifino kungcono ukudla okusha, kwifomu eluhlaza noma ephekwe. Ngesikhathi esifanayo, kuyadingeka ukuba udle ngokunakekelwa izithelo nemifino ye-orange, obomvu nombala omnyama, kungabangela ukusabela okweqile. Isibonelo, amaperesi, amahalananda, ama-apricot, ama-orang kanye nama-grapefruits asetshenziswe kakhulu ekudleni ngesimo esisodwa.
Amajikijolo amahlathi awusizo kakhulu kumama ozayo nomntwana. Lokhu kufaka ama-cranberries, ama-cranberries, ama-cloudberries, ama-strawberries, ama-blueberries.
- Iziphuzo.
Amajusi, i-kissels, iziphuzo zezithelo, ama-compotes, ama-teas abamnyama nabomvu, ikhofi ebuthakathaka - kungenzeka futhi ewusizo ukuphuza ukhulelwe.
Ukuphuza utshwala, amandla, ubhiya, amatafula aqinile kanye nekhofi, amanzi aphethwe yi-carbonated - hhayi.
Izinto ezimbiwa ngamaminerali ezidingekayo owesifazane okhulelwe.
Amaminerali asemqoka adingekayo ekuthuthukiseni i-fetus kanye nendlela ejwayelekile yokukhulelwa yi-calcium, i-phosphorus ne-magnesium.
I-calcium.
Kuyinto engadingeka kakhulu ekwenzeni i-clotting yegazi. I-calcium ihilelekile ekusebenzeni kwe-muscle contraction, ukugaya kanye nomsebenzi wesimiso sezinzwa hhayi kuphela kumama, kodwa nangomntwana ozayo. Ukudla kwansuku zonke nge-calcium ngosuku lwe-fetus esibelethweni ngu-250-300 mg. Okusho ukuthi, ekuzalweni, umzimba womntwana uqukethe ama-25 g we-calcium.
Emzimbeni womama ozayo, i-calcium ikhona kakhulu emathanjeni ethambo ne-cartilage. Mayelana nalokhu, umama ozayo angabhekana nezinkinga ezinjengokubola kwezinyo, ukubola kwezinyo nokulahlekelwa, izigumbane.
Ukudla kwe-calcium yansuku zonke kwabesifazane abakhulelwe yi-1.5 g. Imithombo ye-calcium: ubisi oluhlosiwe nemikhiqizo yobisi, ushizi, amantongomane, imifino eluhlaza.
Ukudla okungeziwe kwamalungiselelo e-calcium yezokwelapha kunqunywe udokotela, ngoba i-calcium ngokweqile emzimbeni ingaholela ekuthunjweni kwesawoti.
Phosphorus.
Iqoqa amathambo namazinyo, iqhaza ezinkambeni zegazi, izinqubo zamathambo. I-Parodontosis yisona isibonakaliso sokuqala sokuntuleka kwe-phosphorus emzimbeni. Izinga lansuku zonke le-phosphorus owesifazane okhulelwe yi-1.5 g. Imithombo ye-phosphorus: izinhlanzi, isibindi, inyama yenkomo, amaqanda ezinkukhu.
I-Magnesium.
I-microelement ikhona emathanjeni, emisipha nasezintweni eziphazamisayo. I-Magnesium yi-activator yokuphendula okuningi kwezinhlelo ze-nervous and cardiovascular. Isimiso se-magnesium sabesifazane abakhulelwe singama 250-300 mg. Ukuntuleka kwe-magnesium emzimbeni kuholela ekususweni kokukhulelwa kanye nokuthuthukiswa kwe-fetus. Imithombo ye-magnesium: ikhabethe, i-buckwheat, i-oatmeal, i-wheat groats, i-peas.
Kubalulekile ukwazi ukuthi lezo zici ezitholakala emzimbeni ngobuncane ngesikhathi sokukhulelwa zenza imisebenzi ebalulekile ekuthuthukiseni i-fetus:
- i-potassium kanye nokusekelwa kwe-sodium ukulinganisa okufakwayo-usawoti wezinto eziphilayo (omisiwe, uphizi, amaphisile, amantongomane, amakhowe);
- I-Iron iyinxenye ye-hemoglobin (i-cocoa, isibindi, i-buckwheat, i-oatmeal, ama-apula, amaqanda);
- I-Copper inesibopho sokugaya isikhumba nezinwele, iyingxenye ye-elastin (i-cocoa, i-cod yesibindi, i-squid);
- i-cobalt ikhulisa ukungena kwensimbi (inhlanzi, i-squid);
- iodine ilawula ukukhiqizwa kwamahomoni wegciwane (iodide ye-potassium);
- I-Manganese ibamba iqhaza ekwakheni i-skeleton (i-millet, isinkwa esimnyama, i-buckwheat),
- I-Zinc isekela ibhalansi yeshukela, iqhaza ekwakheni amangqamuzana egazi (isibindi, ushizi, lentile).
Amavithamini kanye ne-vitamin complexes kwabesifazane abakhulelwe.
Inani elikhulu lamavithamini litholakala ezitshalweni ezintsha nemifino. Ngesikhathi esifanayo, umuntu kufanele azi ukuthi nge-isitoreji eside kanye nokwelapha ukushisa, iningi lezakhi nezamavithamini ziyaxhamaza.
Futhi, kwabesifazane abakhulelwe, izazi ziye zakha ama-vitamin akhethekile ahlinzekela isidingo nsuku zonke somama nomntwana ngamavithamini kanye nezici zokulandelela. I-Vitamin complexes ingathengwa ekhemisi. I-Vitamin complexes eyinhloko yabesifazane abakhulelwe: Elevit-Pronatal, Complivit-Mama, Sana-Sol kubantu besifazane abakhulelwe nabancenga, i-Vitrum yabesifazane abakhulelwe, iMaterna, Pregnavit, njll.