Umgaqo wokuqala uyaziwa kubo bonke, kudla ngokucetyiswa kwabo balungiselela ukuba ngumama. Kubalulekile ukutya rhoqo, kodwa kwiincinci ezincinci, kungcono ukudla ama-5 okanye amaxesha ama-6 ngosuku, kufuneka kube nexesha elincinane phakathi kokutya.
Yidla xa ulambile, kwaye kungekhona xa ufanele udle. Kufuneka uphulaphule umzimba wakho, ungadli ngokutya, kwaye ungazilamba.
Ngethuba lokutya, musa ukukhawuleza, kufuneka unandiphe ukutya, uzive kakuhle, ufune ukutya. Zama ukungadli ngelixa ufunda incwadi, okanye phambi kwethelevishini, kodwa kwindawo ekholileyo, enomdla. Ukuba unquma ukuhambelana nesondlo esifanelekileyo ngexesha lokukhulelwa, kuya kufuneka ukhiphe ngaphandle ukutya okutyiweyo, izitya ezenziwe ngetinki, ukutya okuthandayo okufunayo ekudleni kwakho. Kungcono ukutya ukutya okuphekwe kwisibini, kubhaka kunye nokubiliswa, kuya kuba luncedo kumntwana wakho kunye nawe. Ungadli ebusuku, ekugqibeleni udinga ukutya ngaphandle kwe-19.00. Ukuba kamva uziva ulambile, kungcono ukuzithintela kwiziqhamo okanye i-yogurt.
Ngexesha lokukhulelwa, kufuneka ukhethe iindlela ezahlukeneyo zokutya.
Abafazi abakhulelweyo banokucetyiswa:
- inyama yeenkukhu, intlanzi engenakuhlanjululwa, inyama ephilileyo;
- amaqanda abilisiwe okanye ngesimo se-omelet;
- imifino, izithelo ezomileyo, imifuno, izithelo, amajikijolo;
- okusanhlamvu - ukhetho lokunika ingqolowa ehlumayo, okusanhlamvu okungafunwa, iimbewu ezipheleleyo;
amanothi, ngokukhethekileyo imisedare okanye iinqununu;
- ithanga okanye imbewu yelanga;
Iimbotyi - iiimbotyi kunye neelentile, kunye ne-soy ne-peas omnye kufuneka aqikelele xa ekhulelwe;
iimveliso zobisi - ubisi, i-yogurt ngaphandle kweemveliso zamakhemikhali. Iprostokvasha, i-cottage cheese, ubisi obisiweyo obisiweyo, i-yogurt;
- ii-oyile yemifuno: ithanga, i-sunflower, ummbila, umnquma, ibhotela, ungasebenzisi kakubi;
- Itiye yeeruba okanye itiye eluhlaza.
Akukhuthazwa ngexesha lokukhulelwa:
- i-sausages, ukutya okusemathinini, iimveliso zokutshaya;
- unomdaka kakhulu, unobumnandi kakhulu, unomuncu kakhulu;
- amakhowa, iiperesi;
iintlanzi, iinkukhu, inyama enamafutha;
ukupheka ngokukongeza ukhilimu omanzi, isonka esimhlophe, i-confectionery, i-buns;
- ikofi, i-cocoa, iipesele zeseyile, i-tshokoleta;
- Ungasebenzisi utywala;
- I-Strawberry, i-strawberries, i-raspberries, iintlobo ze-citrus.
Ii-vitamin complexes kubafazi abakhulelweyo, ukutya okunothile kwiivithamini kufanele kufakwe kwisondlo esifanelekileyo. Ngokugqithiseleyo ukutya, umntwana ozayo uza kuba nomngcipheko omncinci wokuziphendulela kokutya.
Ngethuba lonke ixesha lokukhulelwa, ngesondlo esifanelekileyo, izimo ezifanelekileyo zidalwe ukuphuhliswa komntwana, ukukhula okuqhelekileyo kunye nokugcina impilo yonina. Ukuba isondlo sowesifazane okhulelweyo asinelisekile, umntwana uya kufumana zonke izinto eziyimfuneko kuye. Kodwa oku kuya kubachaphazela kakhulu umzimba womama. Ngenxa yokuntuleka kwe-calcium emzimbeni, amazinyo abesetyhini ayakhubazekile, kuyimfuneko kakhulu ukuphuhliswa kweethambo zethambo le-fetal. Ngexesha lokukhulelwa, ezinye izifo zingabonakala emzimbeni wabasetyhini - ukuphelelwa ngokwemvelo, i-hypovitaminosis, i-anemia. Ukukhulelwa nokunyusa umntwana ngumzimba wesimo somzimba kwaye phantsi kolawulo olufanelekileyo umzimba womama akufanele uhlupheke.
Ukutya komama okhulelweyo kunye noqhawulayo kufuneka kuqulethe inani elifunekayo leprotheni kwaye libe neekhalori eziphezulu. Ukutya kwansuku zonke kumfazi omdala nge-kilogram ye-kilogram yesisindo, ukutya kufuneka kuqulethe kwi-1 ukuya ku-1.5 gram yeprotheni. Ngexesha lokukhulelwa kunye nexesha lokutya, le nqanaba kufuneka ibe yi-2 gram yeprotheni nganye ngeekhigram yesisindo.
Kwiinyanga zokugqibela zokukhulelwa ubisi lomfazi kufuneka lulawulwe ubisi kunye nokutya kwemifuno, okufuneka iqulethe inani elifanelekileyo leeprotheni, inyama ingenako ukutya, kodwa ngexabiso elincinci, kufuneka lidliwe 2 okanye kathathu ngeveki, iphekwe, i-steam, kodwa ingabisiwe ifomu. Ukutya kufuneka kube neenkcukacha ezininzi zokutya, kunye nehlobo okanye ekwindla, ukutya okuninzi imifuno, amajikijolo kunye neziqhamo. Ukongeza kwiprotheni, umzimba udinga inani elikhulu lamaminerali - i-phosphorus, i-calcium, iivithamini A, iD, C kunye nabanye.
Umgangatho wemihla ngemihla ye-calcium kumntu omdala ngu-0.7 gram, isantya se-phosphorus kufuneka sibe yi-1.5 grams, ngoko umfazi okhulelweyo ngosuku ufuna i-phosphorus 2 okanye i-2.5 grams kunye ne-calcium malunga ne-1.5 gram. Ngethuba la maxesha, ubisi kunye nobisi yiyona nto iphambili ye-calcium yowesifazane kunye nomzimba wengane ekhula. I-Phosphorus inikwe imveliso yezilwanyana kunye nemvelaphi yemifuno.
Ixabiso le vithamini C kufuneka linyuswe, xa kuthelekiswa nomgangatho oqhelekileyo womntu omdala. Unina okhulelweyo nononophe kufuneka adle i-100 mg ye-ascorbic acid. Ehlobo, ukwandisa i-vitamin A kunye no-D, kufuneka udle iiflethi ezincinci, isipinashi, i-lettuce, imifino. Kwixesha lekwindla-ebusika, kufuneka udle izaqathe, nangaluphi na uhlobo.
Imithombo ye-vitamin D i-oil oil, isibindi, i-yolk yolanga, ubisi. Isondlo sabamama abaselula kufuneka sibe ngamaxesha amane ngosuku. Ungadli ukutya okuninzi, kungcono ukwahlula kwiincinci ezincinci. Ngethuba lemihla kufuneka ubeke ixesha lokutya: isidlo sakusasa sokuqala ukususela kwi-7.00 ukuya ku-9.00, isidlo sesidlo sasekuseni kufuneka sibe ngo-11.00 ukuya kwi-13.00 iiyure, isidlo sasemini ukususela kwi-17.00 ukuya kwi-19.00 iiyure kunye nesidlo esilula ngokuhlwa-22.00-23.00. Isikhathi sokutya singatshintshwa, kwaye akufuneki kubekho ikhefu elikhulu lokutya. Zama ukusebenzisa le menyu yesampuli ngexesha lokukhulelwa, le menyu inika iziphumo ezilungileyo, ngexesha lokukhulelwa, abafazi babeziva kakuhle, ukukhulelwa kwakuqhelekileyo, ukuzalwa kwakufike ngexesha. Abantwana bazalwa bephilile, benomzimba ophezulu kunye nokuphakama, omeleleyo kunye nempilo. Ngokuxhomekeke kwiimeko zendawo kunye nexesha, imenyu ingatshintshwa.
Imenyu yesampula
Ngosuku lokuqala
Iipancakes kunye nelayisi, ushizi, imifuno yemifuno, isobho iklabishi, imifuno
Ubisi, ubisi, i-cutlets inyama, amazambane ahlambulukileyo nobisi
Iitayi, iziqhamo okanye izaqathi eziluhlaza, i-compote okanye iziqhamo
Ngosuku lwesibini
I-Vinaigrette, isobho somsi welayisi, i-cottage ushizi nge-ukhilimu omuncu, i-porridge nobisi
I-stroganoff yenkomo kunye namazambane othosiweyo, itiye, i-kissel
Ngosuku lwesithathu
Ilayisi yerhasi, i-borsch yemifuno, iklabishi ephekiweyo, idikiweyo kwi-breadcrumbs, itiye
I-potato casserole, ubisi, kissel
Ngosuku lwesine
Umsila omtsha wemifuno, isobho sebhalile yebhalile, iitapile ezibilisiwe
I-pasta ebilisiwe ngebhotela, i-sandwich ishizi, ubisi
Iintlanzi zityiwe ne-porridge, itiye okanye i-compote
Ngosuku lwesihlanu
Omelette, rassolnik, ipudding ilayisi, ubisi
I-Vinaigrette, inyama ebilisiwe kunye namazambane ahlambulukileyo, itiye, i-kissel
Usithandathu
I-cheesecake nge-ukhilimu omuncu, i-potato isobho, i-fritters, iklabishi entsha, i-yogurt
I-Zrazy nge-porridge, isinkwa kunye nebhotela, udibanisa
Ngosuku lwesixhenxe
Isaladi yemifuno emnandi, isaladi ye-mbatata, iklabishi i-casserole, i-pancake kunye noshukela
I-Sandwich ngeeshizi, i-pasta casserole, i-yogurt
I ziqhamo ne jelly
Ngoku siyazi ukuba kufuneka yintoni isondlo esifanelekileyo somama ngexesha lokukhulelwa. Landela ezi ndlela zokulula, kufuneka ufunde ukutya ngokufanelekileyo, ukuze umntwana azalwe enempilo.