Ezweni lanamuhla, abesifazane bafuna ukubonakala kahle. Sonke sincike esimisweni sokuvumelana esikushiwo kusukela ezikrinini ze-TV kanye nezembozo zamagazini omangalisa. Nokho, abesifazane abakwazi ukubhekana nezinguquko ezenzeka emzimbeni phakathi nezinyanga ezingu-9 zokukhulelwa. Kungenzeka ukuthi bathathe isisindo ngokushesha, noma bahlukunyezwe esitelekeni sokulamba futhi bafake izingane zabo ezingakazalwa zingengozi. Mayelana nakho kuyadingeka udle ngesikhathi sokukhulelwa, ukugcina ifomu kanye nempilo, futhi kuzoxoxwa ngezansi.
Ukuze uzilahle ukudla kwakho okuthandayo izinsuku ezimbalwa ukuze ulayishe umzimba wakho - lokhu kuvamile. Kodwa ukulamba ngenkathi ulindele ukuthi ingane ibe yi-paranoia. Kuyamangaza ukuthi abesifazane abaningi abasha nabafundile kulezi zinsuku bakhetha izinyathelo ezinkulu kangaka, kungakhathaliseki ukuthi ziphi izingane zezingane zabo ezizayo. Ngokusobala, ngesikhathi sokukhulelwa, isiteleka selambile asikwazi ukusetshenziswa. Lokhu kungabandakanya abesifazane abakhulelwe ukuntuleka kwezinto eziwusizo kanye nezici zokulandelela, ukuwohloka kokuthuthukiswa kokukhulelwa kanye nempilo yengane. Noma kunjalo, abesifazane abaningi bathola isisindo esikhulu ngesikhathi sokukhulelwa. Lokhu nakho okungavamile futhi okungenampilo. Abesifazane abaningi baqondiswa inkulumo ethi "Yidla kabili." Eqinisweni, udinga ukudla "kokubili." Yini okufanele uyidle owesifazane okhulelwe, ukuze kungabi nesidingo sokuthukuthela futhi udlulele? Eqinisweni, konke kulula.
Ngesikhathi sokukhulelwa, abesifazane kufanele balondoloze ukudla okunomsoco kahle ekuthuthukiseni okufanele nengesikhathi esifanele kwengane. Ukungondleki komama njalo kungaholela ekunciphiseni kwengqondo yengane, ukuphazamiseka kwemizwa, futhi kusongela ukucindezeleka kwangempela nokuphazanyiswa kokukhulelwa. Ukukhetha okuhlakaniphile kuleso simo kungukuthi uthole iseluleko kumuntu onomsoco. Ungakwazi njalo ukudla okungeke kukuholele ekukhuphukeni okukhulu kwesisindo ngesikhathi sokukhulelwa esikhathini esizayo. Ukudla kwabesifazane abakhulelwe kungandisa amandla okusetshenziswa nsukuzonke kusuka kwamakhilomitha angu-300 kuya kwangu-500, kuye ngesisindo sokuqala. Ukuze uhlale ngaphakathi kwezindinganiso, owesifazane angathola isisindo kuze kube ngu-9 - 12 kg ngesikhathi sokukhulelwa, noma 1 - 1.5 kg ngenyanga.
Yiqiniso, esikhathini esizayo ngeke sisebenzise noma yikuphi ukudla kokulahlekelwa isisindo! Kungenxa yokuthi ukugwema ukudla ngokweqile, ikakhulukazi ukudla okunamafutha amaningi kanye nama-carbohydrate. Kunconywa ukunciphisa ukusetshenziswa kwesinkwa esibucayi nesimnyama, ukudla okusheshayo, amaswidi, kuhlanganise namaqebelengwane, i-confectionery, imikhiqizo yefulawa. Ukudla okunamafutha kanye nokudla kwe-carbohydrate nakho kuholela ekuqotheni okungapheli.
Nawa amanye amathiphu okuzokusiza ugcine isisindo ngaphandle komthelela omubi ekuthuthukiseni kwengane yakho. Okokuqala, uma kungekho okuphikisanayo, ungasebenzisa umsebenzi owenziwe ngokomzimba nsuku zonke. Okuwusizo kakhulu kuyoba ukuvocavoca kwezobuciko nokuhamba.
Uma owesifazane okhulelwe ngempela edla amakholori amaningi kakhulu, kufanele akwazi ukudla ukudla okuthile:
● Wonke amaqebelengwane namanye amaswidi akudingeki adliwe ngesikhathi sokukhulelwa. Kungaba ngcono ukuwayeka, noma okungenani ukulinganisa ukusetshenziswa kwabo izikhathi ezi-1 kuya kwezi-2 ngesonto.
● Ngaphezu kwalokho, udinga ukukhohlwa ngokudla okusheshayo - amabhisikidi, amafries aseFrance, izinja ezishisayo kanye ne-pizza. Kungenzeka ukuba uzikhiphe emenyu yakho - umzimba uzokuthi "ngiyabonga".
● Ezinye iziphuzo zivame ukhiqiza inani elikhulu lama-kilojoule. Ungakhetha okubaluleke kakhulu kuwe: uthande itiye futhi uphuze i-colas noma ubelethe ingane enempilo. Kumele ukhumbule ukuthi ama-juice esithelo angaba phezulu kakhulu kilojoule. Uma kunjalo, akudingeki ukuba uphuze ngesikhathi sokukhulelwa okungaphezu kwezibuko ezimbili zejusi yezithelo ngosuku. Kunamanzi angenawo ushukela - ijusi le-apula, isibonelo. Kungcono ukuphuza ama-juice amasha, kodwa wenze kangcono ngokusebenzisa i-smoothie ye-cocktails. Emanzi amasha, kunezinhlobo eziningi ze-acids ezisebenzayo ezibhubhisa amazinyo akho.
● Ukudla okucebile ngamafutha anobungozi - ama-chips, amazambane othosiwe, amantongomane ama-sachets, njll. Ukudla okujwayelekile okungokwemvelo nokunikeza amakholori amaningi kungathathwa izithelo ezintsha. Kukhona nezithelo nemifino ngesimiso esomile - beet, izaqathe, utamatisi nama-apula. Okufanayo "okweqile" okungokwemvelo, ngokungafani nezinye ukudla okulula, akunawo amafutha, gluten, anezintambo ezicebile, ngaphandle kwama-preservatives kanye nama-flavor enhancers. Iphakheji elilodwa lalokho, isibonelo, i-apple chips ilingana nenani lomsoco wama-apula amabili ahlanzekile. Le mikhiqizo ingokwemvelo futhi ingadliwa esikhundleni sezithelo nezimifino ezintsha, okuye kwaqinisekiswa ucwaningo oluzimele. Ucwaningo lwezokwelapha luye lwabonisa ukuthi izinyosi ezinomile eziphefumulayo zinomthelela wokuvikela emithini yokwelapha emisebeni yomdlavuza. I-beetroot iyasiza ekwelapheni kwesifo somfutho wegazi kanye nezifo zenhliziyo.
Ukuncoma okuyinhloko mayelana nokudla ngesikhathi sokukhulelwa ukugwema ukudla okunamafutha. Sicela ukhethe ubisi olunamafutha aphansi kanye ne-yogurt, izinyosi ezincane ezinamafutha, inyama nezinkukhu ngaphandle kwesikhumba. Futhi, isici esibalulekile sokudla komama esizayo kufanele sibe folic acid kanye nensimbi.
I-folic acid, noma i-vitamin B9, yatholwa ingozi engasekupheleni kweminyaka yama-30 nangama-40 ekhulwini lama-20. Kwabe sekuphawulwe ukuthi i-anemia ekhiqizwa ngamakhemikhali kwezinye izilwane ezincelisayo iselashwa ngemvubelo evamile. Ucwaningo lwaluqhutshwa kuze kwacaca ukuthi izinhlanganisela eziyigugu nazo zikhona kwezinye imikhiqizo eminingi, efana ne-alfalfa, i-bran, isipinashi. Kuphela ngo-1941, ekugcineni, ukwakheka okukude kwalesi sifo kwaqanjwa futhi kuthiwe yi-folic acid. Kuyinto elula kakhulu, i-deciduous acid (evela ku-latium filium).
I-Vitamin B9 yinto ephuzi ephuzi, i-soluble kalula emanzini, kodwa ibucayi kakhulu ekushiseni nasekukhanyeni kwelanga. Ngakho-ke, kufanele sikhumbule ukuthi imikhiqizo yokupheka, yokuthosa noma yokubhaka equkethe i-folic acid inciphisa kakhulu inani labo lokudla okunomsoco.
Khumbula, umzimba awutjeli ngaso sonke isikhathi owesifazane ukuthi yini oyodla - ngokuhamba kwesikhathi, ukukhulelwa kungashintsha izintandokazi zesifazane ekudleni bese kumcindezela ezilingo ezahlukene zokupheka. Kodwa udinga ukwazi isilinganiso futhi ungazivumeli uwedlula. Ukudla kwabesifazane abakhulelwe akudingi izisulu ezikhethekile - ukudla okungaphelele kufanele kugwenywe. Ikakhulukazi uma isetshenziswe ngendlela efanele noma lapho isetshenziswe kukhona ingozi yokutheleleka ngama-bacteria noma ama-parasites. Ukuvinjelwa okungavumelekile kusebenza kuphela ekuphuzeni utshwala. Yidla ngokulinganisa nangokuhlakanipha futhi ungaqiniseka ukuthi lokhu ngeke kuthinte ingane yakho.