Ikhadi lokuqala loshishino eli-trimester liyi-toxicosis. Enyanisweni, oomama abathile bokamva banethamsanqa-ababahluli.
Musa ukuzilimaza ngekhadidi yekhabishi, ukuba awuhlali ujabule omnye, kuphela uhlobo lwayo. Lindela. Ixesha lakhe liya kufika! I-Ginger okanye i-peppermint tea (amaqabunga ambalwa athululela amanzi abilayo kwaye ungeze i-spoonful of honey) kunye nantshontsho yamantongomane (naliphi ngaphandle kwamanqatha) okanye i-cookies e-nutty elula izokukunceda ukuba uhlawule ekuseni. Kwaye sele sele isemva kwemini, zitsho ngokukhawuleza i-salads kunye neesobho. Ngoku umzimba wakho uhlaziywa ngokutsha kwaye ulungelelanisa kwimeko entsha. Kwaye okokuqala kufuneka uqaphele iimfuno zeintsana.
Uyakudinga: i-folic acid, i-zinc, ithusi kunye ne-selenium, ukukhusela iimpazamo zesisu zomgogodla, eziyimfuneko ekukhuleni kweeseli kunye nokuvelisa; iiVithamini E, B6 kunye ne-magnesium, eyanciphisa isongelo sokuphuphuma kwesisu esenzeka kwiveki 9-12; iodine, i-cobalt kunye ne-selenium, kufuneka ukuba i-thyroid igwebe.
Iibisikiti ze-nut
- 3 amaqanda abamhlophe,
- 200 g iswekile,
- 300 g yamantongomane,
- 2 tbsp. iipuni zeyiphi isiraphu
Amaqanda abethwa kwi-foam eninzi, kwaye ke, ngelixa uqhubeka ushaya, wongeza i-teaspoon yetshukela kwaye ugalelwe kwi-grinder yamanki. Masibeke ubukhulu kwisitya sokubhaka, u-oyile, ngendlela yemigodi kunye nezibonda. Bhaka ngokushisa okuphantsi (100C) malunga nemizuzu engama-30-40. Khubaza ii cookies ngesiraphu uze ufefe ngamantongomane aqhekekileyo.
Broccoli soufflé
- 300 g ye-broccoli,
- 1 anyanisi,
- 150 g weeshizi,
- 1 tbsp. isipuni sebhotela,
- 2 tbsp. iipuni ze-ukhilimu omuncu,
- 2 amaqanda,
- 1 tbsp. ipoon of breadcrumbs
I-Broccoli ipheka imizuzu engama-4, bhinqa, ugxobhoze ngemfoloko. I-anyanisi yinqumle kwaye isindise kwioli, idibanise neklabishi, ityuwa, ipilisi. I-sodium cheese kwi-grater enkulu. I-Yolks ehlukaniswe nama-proteins, i-whisk proteins, i-yolk mix mix with cream cream and cheese, yongeza i-broccoli. Iiprotheni zingenele ngokuthe ngqo kwiininzi. Yenza isikhunta kunye neoli, ufefe ngeentlanzi. Ukukhupha i-soufflé, bhaka ngeemitha ezili-20 kwi-180 ° C.
Uhlala uziva unesidima kwaye unobuthathaka? I-anemia kweli xesha lenzeke rhoqo.
Bobabini i-toxicosis eqinile, kunye nokuphazanyiswa kwamathumbu kungabangela ukwehla kwinqanaba le-hemoglobin. Umxholo wegazi wale nkunkuma uthathwa njengolu hlobo phakathi kwe-120-160 g / l. Ukuba isibonakaliso singaphantsi kwengu-110 g / l, ke unesimo esincinci se-anemia. Ukutya kwansuku zonke, njengokulawula, kuphela 12-15 mg. Kwaphela 2-2.5 mg kuphela. Ukugubungela isidingo somzimba wale nqaku, yidla ngaphezulu kwesibindi, i-buckwheat, beet kunye namaapulo. Musa ukulibala malunga nemvelo kunye neelitrus. Emva kwayo yonke into, i-vitamin C inceda ukufumana isinyithi. Ayitholakali kuphela kwiimonon and grapefruits, kodwa nakwi-currant emnyama, i-parsley, iklabishi, kunye nayo yonke into emnandi kunye nempilo yabasetyhini abakhulelweyo.
Isobho nge sipinashi
20 imizuzu
2 servings 1380 kcal
100 igrinashi yesipinashi i-ayisikrimu okanye iqela elitsha, i-1 ye-oli yeoli, i-anyanisi, i-1 leek (inxalenye emhlophe), i-1 litat, i-1 iglasi yamanzi, i-1/4 tsp marjoram, i-leaf bay 1, ityuwa, i-pepper, ukhilimu omuncu.
I-anyanisi yinqumle ngokukhawuleza kwaye ifake ipenji yocingo kunye neoli eguqulwa phambili, i-passeruyu imizuzu emi-5. Yongeza amazambane aqoshiwe, uthele emanzini amancinane kunye nesidumbu imizuzu eyi-10. Emva koko faka isipinashi, amanzi, wongeze i-marjoram, iqabunga le-bay, ityuwa, i-pepper. Ukupheka, ukuvuselela, imizuzu emithathu. Dlulela epanini, vumela upholile, udibanise ne-blender. Ukucwilisa nokukhonza nge-ukhilimu omuncu.
Kufuneka uhlawule ngokukodwa umsebenzi womathumbu. Yidla ukutya okunotyebi kwifiber.
Ukunciphisa intlungu ye-intestinal kukhokelela ekunciphiseni kweenkqubo zokugaya kunye nokuhlaziywa okubi kweemveliso ezihlwaya kunye nempilo ebantwini abakhulelweyo. Kwaye le nto, ngelishwa, iyaqhelana ne-57% yabamama abalindele. Ngezibhambathiso eziye zavela, unokukhawuleza ukuhlangabezana nemenyu yakho. Yidla iimveliso zobisi ezinomuncu kunye nemveliso eyomileyo, yonke imifuno efanayo, iqulethe i-fiber eninzi, ivuselela umsebenzi wamathumbu. Ungabandakanyi i-porridge, i-jelly, i-soups, i-pastry, itiye, i-cocoa kunye ne-tshokoleta. Kuhle ukuba uqale usuku ngeglasi yamanzi okanye i-juice ebomvu, uze ugqibe kunye ne-yoghurt kunye ne-oatmeal, i-corn flakes okanye i-apple ebhakiweyo kunye namajikijolo kunye neerinki. Ucebile kwifiber, irayisi e-brown, nawe, ungakulibali ukufaka kwimenyu yakho.
Yoghurt ngeentlaka kunye neziqhamo
1 indebe ye yogurt yemvelo, 1 tbsp. i-spoonful ye-oatmeal, i-1/4 ye-apula, ibhanana le-1/2, amaninzi amanandi okanye ama-orange.
Iziqhamo zihlambulukile. Banana kunye ne-tangerine peel. Zonke ziqhekeke zibe ziincinci ezincinci, uthele kwiglasi. Yongeza ii-flakes uze ugcwalise nge-yogurt. Hlanganisa umxube kunye ne-yoghurt uze udle isitya ngepuni ngokukhawuleza okanye ushiye imitha eyi-15-20, ukwenzela ukuba iifubha zivuvuke. Ukuba ufuna, umxube unokudibaniswa ne-blender.
Amaapile aphekiweyo
Ii-apula ezi-2, i-25 g ibhotela, i-1/2 tsp sinamon, i-1/2 yekomityini yamasiliya, i-cherries yamacryries e-candied okanye efriziwe, 2 tbsp. iipuni zeyitiphu, 1/2 indebe yamanzi.
Ii-aples (ngokukhethekileyo iintlobo ze-semisweet) zihlanjwe kakuhle, zinqumle intloko kwaye zibethelelwe kwiindawo eziliqela. I-rubha ye-oyile nge-pinch ye-sinamon, yongeza ama-raisins kunye nama-cherries. Gcwalisa ngomxube weepile. Ngaphantsi kwesitya sokubhaka, uthele amanzi ambalwa uze ufake iiapulo apho. Ukupheka kwi-ovini ngemitha engama-20 ukuya kwe-30 phezu kobushushu obuphakathi. Ngaphambi kokondla amasimu ngesiraphu.
Ngenyanga yesine
Ixesha lokunyusa isondlo sokutya! Kwizinto ozidlayo, kufuneka kube neeprotheni ezaneleyo, amafutha kunye nama-carbohydrate.
Ngesiqingatha sesibini sokukhulelwa, umntwana wakho ukhula ngamandla kwaye aphuhlise. I-placenta yenziwe ngokunyanisekileyo, inani le-amniotic fluid landa, umthwalo kuzo zonke izitho kunye nezixhobo zomzimba wakho ngoku zikhulu. Nangona kunjalo, imeko yakho iphucule. Kuyafana okufanayo malunga nokutya nesimo sengqondo. Yidla impilo! Kodwa musa ukulibala ukuba ukutya okuchanekileyo kuyisigqibo sokuphila kakuhle. Iiprotheni zezilwanyana zihlala zihlala esesiswini, kwaye zibe nefuthe elincomekayo kwinkqubo yenzwa. Ngoko ke, lungisa inyama kunye nentlanzi kusasa kwaye ungadli.
Ioli e-Olive iqukethe i-omega-9 fatty acids, ekhusela ukuthunyelwa kwe-cholesterol kwiindonga zeempahla.
I-Cottage ushizi, njenge-cheese, ityebile kwi-calcium. Kwaye le nyi-microelement yaziwa njengezinto zokwakha kwisithambo seemvumba.
Amaqabunga axabisekileyo kwi-choline, edlala indima ebalulekileyo ekuphuhliseni imimandla yengqondo ehambelana nememori.
Inyama (umlanjana, umvundla, inkukhu kunye ne-turkey) ngumthombo oyintloko wamaphrotheni aphakamileyo wezilwanyana.
Iimbotyi ziqukethe iiprotheni ezingama-30%. Ngokomxholo wayo, unokukhuphisana nenyama okanye intlanzi. Iqulethe i-micro- and macroelements ebalulekileyo: i-potassium, i-calcium, i-magnesium, i-zinc, ithusi.
Inyanga yesi-5
Isibindi sentsha sele iqalile ukusebenza kwaye ivelise i-bile. Faka phakathi kwimveliso yakho yemenyu ecebile kwizixhobo ezinamafutha amaninzi.
Ubisi, i-kefir, i-cottage shiese, i-yogurt, inyama ebilisiwe kunye neentlanzi, ushizi oluhlaza, kunye nemifuno, i-corn kunye neoli ye-olive ibaluleke kakhulu kuwe. Zineeprotheni eziphezulu kunye nama-amino acidiweyo. Kodwa ukuba sithetha ngeemveliso zobisi, zisasaziwa ngokuba yi-phosphorus kunye nezinye izinto eziyimfuneko ekukhuleni nasekuphuhlisweni komntwana. Konke oku kulungile, kodwa phi i-buns, i-muffins, iigakes? .. Kwihafu yesibini yokukhulelwa ngoko konke oku kufuna! Kodwa silumkisa: ngoku, xa ufumana isisindo ngokunyanisekileyo (ngokufanelekileyo, malunga ne-300-450 g ngeveki), cinga ngokutya kwakho ngokucophelela. Ukuphuma, i-carbohydrate engenanto! Iipesele ezisebenzayo kuphela!
Ioli yeoliva kunye nemifuno
Imizuzu emi-5 i-servings 1200 kcal
25-30 ml yeoli, umxube we-tsp we-herbs (isiNtaliyane, isiFrentshi)
Hlanganisa kakuhle ibhotela kunye nemifuno. Bakhonze amasaladi, cwina isonka kuwo. Unako ukongeza igalikhi kumxube. Yaye, njengotshani, kufuneka ukuba yome. Kwaye ukuba ufumane i-garlic crunches ecocekileyo, ufefe ngeoli leyo i-baguette yinqumle ibe ngamaqatha kwaye uyomile kwi-oven. Ioli nayo inokugcoba kunye namazambane amazambane, inkukhu kunye ne-turkey ngaphambi kokubhaka.
Borsch kunye neembotyi
1-2 beet, 1 iitato, 1 isanqante, i-1/2 anyanisi, 100 g iklabishi, 1/4 indebe yeembotyi, 1 tbsp. i-spoonful ye-tomato unamathela, i-1 teaspoon yeviniga kunye noshukela.
Nangona iimbotyi zigqitywa, gcina iibhotile eziqhotyoshelwe kakuhle, izaqathe kunye anyanisi. Hlanganisa ne-tomato, iviniga kunye noshukela, gxotha enye ngomzuzu. Faka iifatata ezicatshiwe kumbindi wamanzi abilayo (1 L), emva kwemizuzu eyi-10-iklabishi eqoshiwe, kwaye emva kwemizuzu emibili-imifuno eseleyo. Yizisa kwiibilise uze ungeze iiimbotyi ezigqityiweyo. Lindela imizuzu engama-5 ngomlilo omncinci.
Ngenyanga yesithupha
Ngokukhawuleza ngokukhawuleza ngeli xesha, iimisipha kunye nenkqubo yebony yengane ikhula. Ngoko ke, ufuna i-calcium
Ukongezelela ukungabikho kwe-calcium
Nangona kunjalo, umntu akanako ukuthemba ukuba iimveliso ziya kunika i-calcium imihla ngemihla kunye nemivumba. Ukuba uvavanyo lwegazi lwe-biochemical lubonisa ukuba i-calcium ayanele, ugqirha uya kucebisa ukuba athathe isilwanyana esikhethekileyo. Emva koko isistim somntwana kunye namazinyo akho uya kuqina.
Isaladi yezithelo kwiinanpha
1 iphayinaphu, i-1/2 i-apula kunye ne-orange, i-1/2 yeglasi yezithelo zomvini, ama-cherries amaninzi, ama-4 ama-nut, 1 tbsp. I-Cream Cream Spoon
Sika phezulu kwipinapap "" 43 kwaye ususe ngokucophelela inyama, ususe ingundoqo. Ii-apula kunye ne-orange, emva kokucoca, ukugawula izicucu ezincinci, vela nje ugaye umquba weinanphale, faka utyisi obunamanzi kunye nama-cherries. Iintlobo zonke iziqhamo kwiinaninate, kwaye uyihlobise nge-cream cream.
Ulawulo oluyisiseko lokutya
Ngoku kufuneka udle ukutya okutsha apho umlinganiselo omkhulu wokutya ongatshintshiyo kunye nezinto eziphilayo eziphilayo (imifuno entsha, izithelo kunye namajikijolo) agcinwa.
Ngoko uye waya ekhayeni! Ukulungele ukuzala - sibona ubunzima!
Isiqubulo sakho "musa ukugqithisa"! Kwaye mna kunye nemivumba. Iingcali ezininzi zicebisa ukuba zitshintshe ukutya kokutya. Ngaba kunzima? Njengenhlanhla ingaba nayo, ndifuna ukutya namhlanje kwaye ngoku? Iisobho zemifuno kunye nee saladi azikhuthazi ... Ndingenayo inyama? .. 100 amagremu wenyama ngosuku akwaneleyo kuwe. Khumbula, i-protein yezilwanyana ezingaphezu kwezilwanyana iyanciphisa ukunyaniseka kwezicubu zenyama, ukuze ugweme ukuphuka, qaphela iindidi zenyama. Yaye ukuba ungeke ukwazi ukuyeka isahlulo segusha elimnandi, lilungiselele ngesitya esifanelekileyo, umzekelo, kunye neziqhamo. Efanelekileyo kufanelekile kunye nama-meatballs kunye nesipinashi okanye i-airy pudding inyama. Ebonakalayo! Musa ukulibala kwisitokisini ngokwesiqhamo somileyo uze uyidle yonke imihla. Iibhilikri ezomileyo, iziqhamo, iinqabileyo zivuselela umsebenzi wamathumbu.
Inyanga yesi-8
Ixesha lentlanzi kunye ne-pectin! Ookuqala uya kukunyamekela ukuphuhliswa kwengqondo yengane, kwaye yesibini iya kucoca umzimba weexin.
Ngoku ubuchopho bomntwana bukhula ngokukhawuleza: ngamawaka angama-100 eeseli ngomzuzu! Ukukhula kwengqondo, i-polyunsaturated fatty acids iyadingeka (yenza i-2% yengqondo), izisa iintlanzi ezininzi eziselwandle, ezinokubangela ukusuleleka kwiintsholongwane, iintsholongwane kunye neebhaktheriya .-- Ukuphazamiseka kwamagciwane kuyinto eqhelekileyo kwizigaba ezizayo zokukhulelwa. Iintlanzi, ii-apulo, iibhotile, iinqotyi, imifuno - imvelaphi ye-pectin, ezinzisa imetabolism kwaye iya ku "khokela" "indlela yokulala" yakho yesigxina.
Ngenyanga yesithoba
Nciphise umlinganiselo wekhalori weesitya. Kodwa qiniseka ukuba baneemivithamini eziyimfuneko kwaye zilandele izinto. Kwiiveki zokugqibela zokukhulelwa, zibandakanya i-carbohydrate enzima.