Indlela yokulahlekelwa isisindo ngokuncelisa

Phantse onke amabhinqa emva kokuzalwa aqala ukuxhalabisa ngomntu wakhe, ufuna ukufana nobuncinci njengaphambi kokukhulelwa. Kodwa indlela yokunciphisa umzimba xa uncelisa ukufumana umzobo wakho kwaye ungalenzanga umntwana ngexesha elifanayo. Ukwenza oku, kufuneka ugcine urhulumente wosuku uze udle ngokufanelekileyo.

Xa ebuya esibhedlele sokubeletha, umama osemncinci kufuneka aphendule ngokugqithiseleyo umcimbi wesondlo kunye nokubeka esweni ukutya kwakhe. Kubalulekile ukuba uqaphele ukuba umgangatho wesondlo, inani lobisi liphantse limele, kodwa linempembelelo enkulu kwimpilo yengane. Inkolelo yokuba umfazi onesihlengikazi kufuneka atye ukutya okuninzi okunamafutha ukwenzela ukwandisa umthamo weoli kunye nokusela itiye ngekhilimu okanye ubisi ngumdlalo ongasemva. Umlinganiselo osebenzayo ngakumbi kukugcinwa kolawulo lokusela. Kunconywa ukuba uphuze amanzi angenayo ebhotile angenakubanjwa okungenani ii-2 ilitha ngosuku.

Ukongezelela, isondlo somfazi ongumhlengikazi kufuneka sibe yi-fractional, ama-5-6 amaxesha ngosuku, kwaye iqulethe iincinci ezincinci. Nceda uqaphele ukuba kuyinqweneleka ukuba udle kungadlulanga iiyure ezingama-3-4 ngaphambi kokulala ngexesha lokulala kwaye mhlawumbi ukuba i-kefir, yogurt, umxholo we-yezhenka we-1 okanye 2.5%. Kodwa musa ukuphelisa isidlo sakusasa, kufuneka uzalise.

Xa ulungiselela izitya, zama ukungazami. Kunconywa ukuba ungabandakanyi ukusuka ekudleni konke okunamafutha kunye okuthosiweyo. Kungcono ukupheka izitya ezityiweyo, ukutyisa, ubhaka ehovini. Ewe, ukuba ukutya kukuquka ezininzi imifuno kunye neziqhamo, ezinokuba ngumlinganiselo wesondlo yonke imihla. Zingadliwa, zibiliswe, zitshintshwe ngaphandle kweoli. Kodwa ku funeka kuqatshelwe ukuba ngexesha lokuncelisa, akuzona zonke iziqhamo kunye nemifuno enconywayo.

Ukuphela kweemvuno, njengoko zandisa ukwenziwa kwegesi, izityalo ze-orange kunye nobomvu ngenxa yeengulube eziqulethwe kuzo, iziqhamo eziqhelekileyo. Gwema ubuninzi beetamatato. Ngaphezu koko, ukwenzela ukunciphisa ubunzima xa beluncelisayo, abafazi kufuneka baxhomeke ekudleni kwabo kwamagilebhisi kunye neebhanana ngenxa yekhwalithi yabo ephakamileyo.

Iimveliso zobisi zibaluleke kakhulu kwi-lactation efanele kunye nokulahlekelwa ubunzima. Kodwa ukhilimu omuncu ungcono ukukhuphela ngaphandle ngenxa yekhwalithi yayo ephakamileyo. I-Cheese, nangona ihambelana nokutya okuphezulu-khalori, luncedo kakhulu, njengoko kuyimvelaphi yendalo ye-calcium.

Ukuze kuncitshiswe ubunzima, kucetyiswa ukusebenzisa i-fat-fat products, umzekelo, i-yoghurt, i-kefir, ubisi olunomxholo we-fat, ongaphezulu kwe-1%, i-curds-5%, ushizi-ayikho ngaphezulu kwe-30%.

Iimveliso zenyama ngexesha lokuncelisa unconywa akunakudla ngokuphindaphindiweyo ngemini yesidlo sakusasa okanye isidlo sasemini. Oku kubangelwa kukuba inyama kunzima ukugaya. Kungcono ukutya inyama yendalo kunokuphuma kwayo. Ungabandakanyi kwi-sausages yokutya, iimveliso zokubhema, i-sausages kunye nezinye iimveliso ezinomxholo ophezulu wamafutha kunye nosawoti.

Imveliso ye-cereal ewusizo kakhulu, okusanhlamvu kwi-ubisi obuninzi okanye amanzi. Ukuwasebenzisa njengokutya, unciphisa umngcipheko wokunyuka komntwana kwintsana. Imveliso ye-calori ephantsi irayisi ebomdaka kunye nesonka sangqolowa esipheleleyo.

Khawubale ngo "ukutya okutyiwayo", esikhundleni sokuba baphuze amanzi okanye indebe yetiyi ebuthakathaka, mhlawumbi ngaphandle kweshukela. Iiphuzo ezinomsoco kunye ne-carbonate, iindizi ezigxilwe kuzo ziphelile ngokupheleleyo ekusebenziseni.

Kufuneka ukuba wenqatshelwe i-fried, i-salty, i-spicy, i-canned, i-smokes, i-tsokolate kunye neziyobisi, iinqutyisi kunye nembewu. Ezi zokugqibela ziindawo zokutya eziphezulu eziphezulu ezinamafutha aphezulu. Ukunciphisa ukusetyenziswa komgubo kunye nokupheka. Landela iziphakamiso: umqulu omnye kwiintsuku ezingama-2-3 kwaye kusasa nje.

Ukufingqa, kufuneka kuphawulwe ukuba umxholo wekhalori wesondlo uyancitshiswa kakhulu kwii-calories ezi-1500-2000 ngosuku. Ukuba unobuthakathaka kwaye uphantsi, landela umda osezantsi walo mgaqo. Ukuba ungokoqobo unamandla, umfazi omkhulu, ngoko udla malunga nama-2,000 khalori ngosuku. Khumbula ukuba ukunciphisa ibha kwizinga elibalulekileyo kwaye udle ngaphantsi kwama-1200 khalori ngosuku! Oku kunokukhokelela ekunciphiseni izinga lokunciphisa umzimba ngama-45% okanye ngaphezulu. Kunconywa ukuba ihambelane nomgangatho oqhelekileyo wee-calories eziyi-1500, kwaye yonke imihla awufumani ngaphezu kwama-40 g weoli ecocekileyo. Eyona nto, ukulahleka kwesisindo sakho ngeveki kufuneka kube ngu-250 ukuya ku-500 g.