Esinye seziphambeko eziqhelekileyo kwisondlo, ngokuqinisekileyo, kukuba umama olindelekileyo uyaqiniseka: xa sele enesisu esiswini sakhe, ke unyanzelekile ukuba adle ezimbini. Ukutya okunempilo kunye nokutya okufanelekileyo kwabasetyhini abakhulelweyo kwi-trimester yokuqala babiza isondlo sokondla ngokwexabiso elifanayo nangaphambi kokukhulelwa. Kodwa kwisiqingatha sesibini sesondlo sele simele siyimfuneko ukuqinisa, kodwa oku akunjalo kusho ukutya ngokutya okungapheliyo. Xa kuqiniswa ukondla, okokuqala, kuyimfuneko ukuhlawula ingqalelo kungengakanani ubungakanani, kodwa ukuxhamla kokutya okuthathwe ngumama ozayo.
Umntwana okhulayo ufuna inani elikhulu kakhulu lezinto ezihlukeneyo, njengeeprotheni, amafutha, iivithamini, amaminerali kunye nama-carbohydrates, ngoko kuya kuba yinto engathandekiyo xa ukutya komfazi okhulelweyo kunjengale ndlela eyahlukileyo. Kodwa ungadli yonke into, ukubaluleka kwamandla kwimveliso echithwe kubaluleke kakhulu.
Ngokomzekelo, kwisiqingatha sokuqala sokukhulelwa, kufuneka ukuba ubuncinane ama-2,800 kcal ngosuku, kwaye kwisiqingatha sesibini akumele kubekho ngaphezu kwe-3000 kcal ngosuku. Umehluko omkhulu kwixabiso lamandla, evunyelwe olunye usuku - 200-300 kcal. Kodwa ahlale ucinga malunga neekhalori, ukutya kufuneka kube ngekharori ngokulinganisela kwaye kulandelelanise ngokulinganisela izondlo. Oko kukuthi, isiqubulo sokutya okufanelekileyo kumama ozayo: "Yonke into yokumodareyitha!".
Akuvunyelwanga ukuthatha ukutya okungakhokelela ekutyaleni, oko kukuthi, isinkwa esitsha, ukupheka kwimvubelo inhlama, iigrasi. Inani elikhulu, iklabishi, iipulo, kunye neetatate zichasene. Kuya kufuneka kwakhona sinike ukutya okucebileyo kumanqatha: inqatha, inyama enamafutha, i-mayonnaise. Kodwa oku akukho konke!
Kwakhona, ukuba ungabandakanyi izitya ezikhokelela ekuthotheni, iilekese, ii-chips, ii-chips, ii-cookies, i-nut kunye nokunye okuninzi. Oku kuyimfuneko efunekayo, kuba umfazi ozelekileyo ungaselula kwaye umsebenzi wakhe uvame kakhulu. Musa nje ukucebisa ukuba udla inani elikhulu lesitya seenyama, okwaneleyo kabini ngeveki.
Ngexesha lokukhulelwa akuyi kuba yinto engakumbi ukufaka izitya zokuloba iintlanzi ekudleni kwakho, kodwa ngokuqinisekileyo akufanele ukuba yintlanzi okanye eyomile inhlanzi - iyanqandwa ngokukhawuleza. Kwaye ngokubanzi, zama ukuyeka ityuwa.
Akufanele uphuze ikhofi enamandla, inomphumo othakazelisayo kwinkqubo yeentlanzi. Kwaye, ngokubanzi, kuyingozi kakhulu ukuphatha umlinganiselo wokusetyenziswa kwamanzi, njengoko ukugqitha kwayo kuya kubangela ukuvuvukala kwemida - kwaye akuyinto enhle kakhulu. Phuza kulandela "kwishedyuli", ukuya kwi-2 ilitha ngosuku (ekude - ngaphantsi). Ukunciphisa amanzi aphethwe yi-carbonate, ukuwutshintsha indawo kunye ne-compotes, i-morses okanye uhlobo oluthile lwezandi zendalo.
Ukutshaya kunye nokusela utywala kubandakanywa ngokubanzi. Umtya kufuneka ube ngamaxesha athile ngokucwangcisiweyo - ngoko umzimba usetyenziselwa ishedyuli kunye nokutyalwa kwamanzi kukuphucula, kuba kungekudala ngaphambi kokutya, isantya sesantya siqala ukuhlukana.
- iiprotheni - le yinto yokwakha yomzimba wakho. Imithombo yamaprotheni yintlanzi, intlanzi, amaqanda, inyama, iimbotyi, iizambatho, i-soy, ubisi nesonka.
- amafutha , okunesondlo kwizakhiwo ezininzi zeselula kwaye azikho ngaphantsi kwee-carbohydrates, kwixabiso lexabiso. Imithombo yamanqatha ingaba inyama (ingulube neenkomo), isinqumelo, isibindi, ibhotela, ubuchopho.
- i- carbohydrates iyimithombo ebalulekileyo yamandla. Ngona maninzi amakhobohydrate afakwe kwimveliso efana nale: iidroti, ii-apula, iitapile, isonka seengqolowa, iidiliya, i-semolina, iswekile kunye nelayisi.
- Amanzi esityuwa , enye yezona zinto zibaluleke kakhulu kumzimba. Ziyimpahla yokwakha ithambo kunye namazinyo ezinamazinyo, atshintshe ukutshintshisiswa kwamanzi emzimbeni, kwaye ngokubanzi, inxaxheba kwiinkqubo ezininzi zeekhemikhali. Ukungabikho kwezi zinto kungakhokelela kwizifo ezinzulu. Amanci amaminerali asesonka, i-cottage shiese, ubisi, i-oatmeal, iklabishi, i-melon, i-peach, ipum, njl.
- iivithamini . Kungakhathaliseki ukuba udla kangakanani ukutya, iivithamini ziya kungena emzimbeni kwisixa esincinane kakhulu, ngendlela efunekayo ngomzimba okwangoku. IiVithamini zithatha inxalenye echanekileyo kwi-metabolism. Kwaye iivithamini ezinjalo njengeC, A, E, zixhaswa ngumzimba kwaye zikhusela owesifazane okhulelweyo kwiintsholongwane kunye neentsholongwane.
Ukuze kulungiswe isondlo esilungileyo, akuyona into engafanelekanga ukwazi ukuba yiyiphi imveliso ininzi inani levithamini.
Umthombo wevithamini A: ioli yeentlanzi, ioli yeenkomo, inyama yenkomo, ishizi, ukhilimu omuncu, i-karoti, i-pepper ebomvu, i-anyanisi eluhlaza, i-sorrel, iitamatayi kunye ne-apricot kunye nokunye okuninzi.
Umthombo we-vitamin B: iitapile, ubhontshisi, inyama, imvubelo, i-cottage shizi, i-oatmeal.
Umthombo we-vitamin C: israyi, i-citrus, i-dog rose, i-cauliflower, iphepusi ebomvu, utamatisi.
Umthombo wevithamini E: okusanhlamvu, iimveliso zobisi, imifuno eluhlaza kunye nemifuno yemifuno.
I-Vitamin D ifumaneka kwioli yeentlanzi, izikhupha zeqanda kunye nesibindi. Kwakhona, umthombo we-vitamin D unokuba lilanga elifudumeleyo. Kwenzeka ukuba nangaphandle kwemveliso yokutya, umzimba awufumani ivithamini elaneleyo, kulo mzekelo, kuyafaneleka ukubuyela kwimveliso yezokwelapha nokusela ama-multivitamines kunye nama-multivitamines.
Isondlo esifanelekileyo somfazi okhulelweyo ibaluleke kakhulu kumncintiswano wokubeletha lula!