Ukungondleki kokutya kunye nokungabikho kwemveliso kwisondlo kubangela impembelelo enkulu kwiimeko zempilo yengane engakazalwa ingafaniswa nempembelelo yemfuza. Kwaye kwimihla yethu, ukungabi nalinye okanye ngaphezulu kwamavithamini, amaminerali, ukulandelela izinto kunye nezinye izondlo ezibalulekileyo ekudleni kwabasetyhini abakhulelweyo ziqhelekileyo. Ukuze sibone oku, makhe sijonge kwiimanani. Ukuqhuba ukukhulelwa kumfazi onempilo - isihloko sesicatshulwa.
A nelanga? Yongeza!
Uhlolisiso lwesondlo sabamama abalindelekileyo, oluqhutyelwa eSt. Petersburg, lubonise ukuba kuphela 6 (!) Ku-100 abahlolisweyo banokuthetha ngokufanelekileyo ekudleni izondlo ezibalulekileyo (izondlo). Kwaye abaninzi abafazi bafumene ukunqongophala kwemininzi yabo. Ininzi kaninzi ayinayo i-iron, iodine, i-calcium, i-zinc, i-chromium. Phakathi kwamavithamini ukusilela kwe-folic acid, i-biotin, iivithamini B .. B .. AD kunye ne-alfalinolenic acid, eyingxenye ye-vitamin F, ithandekile. Kubangel 'umdla ukuba ukungabikho kwezi zondlo ezibalulekileyo kubonakaliswe ngethuba, ekuhloleni ngokubanzi kwabafazi abakhulelweyo. Kwabonakala ukuba abazive bengenalo! Ngaloo nto kulungele ukubamba ukubaluleka kule nto, kuba akukho nto isongela impilo yowesifazane? Ngokuqinisekileyo. Emva kwakho konke, kunye nokulahleka okufihlakeleyo, umntwana usweleka. Ukuchithwa kwemithetho yokutya okunempilo okunokutya kunokudala ingozi yokuzalwa ngaphambi kokuzalwa. ukuzalwa kwabantwana abakhanyayo. Ukusilela kwezondlo ezithile kumzimba womama ozayo kwikamva kunokuchaphazela impilo yomntwana wakhe kunyaka wokuqala wobomi. Ngaphezu koko, kwiminyaka yakutshanje kuye kwabonakaliswa ukuba umgangatho nobungakanani obisi lwebele buxhomekeke kwimeko yesondlo somfazi okhulelweyo. Ewe kukho ubisi! Isondlo esifanelekileyo somama esizayo sisebenzela njengokhuseleko kumntwana ubomi bakhe bonke. Ziziphi na amanyathelo okufuneka athathwe endleleni yokutya okunomsoco ngexesha lokukhulelwa?
Noli nocere!
NgesiLatini, oku kuthetha ukuba "Awuyi kubuya!" Ngulo mgaqo wasendulo kakhulu wezokwelapha, ulungelelaniso ngamaxesha onke. "Umama ozayo uya kufuneka anike imveliso yokutya yemveliso yezoshishino elondoloze ixesha lokupheka, kunye nexesha elide lokugcina. ezingenakudityaniswa kokutya ezinjengezilondolozo, idayi, i-flavour, i-flavourers, i-steverers, i-emulsifiers.Kuba umama ozayo, akavumelekanga. Asifanele sikhohlwe ukuba ukutya okuninzi okunokutya Izixhobo ezinokuguqulwa kwamagciwane ziyimfuneko, kwaye ukubethelwa kweempawu ezigunyazisiweyo akusoloko kulandelwa, nangona kungekho bubungqina obucacileyo bokungcoliswa kweemveliso ze-transgenic kubantu, iintsana, abafazi abakhulelweyo nabaqeshwayo bangcono ukuziphepha. Ukutya okulungele ukutya kokuveliswa kwezoshishino nakho kungathandeki ngenxa yokuba bayasweleka ukutya Owesifazane okhulelwe, ekumthintela izondlo eziyimfuneko.Nye ezimbini zeesususi endaweni yenyama yemvelo - kwaye umzimba unako insimbi, i-phosphorus, i-vitamin B12, i-niacin ne-biotin, d kodwa kunye neeprotheyini zenyama ephezulu. Kodwa iya kufumana amanqwanqwa amaninzi wexabiso kunye neekhalori ezininzi.
Ngaphantsi kwengubo yamaqabunga aluhlaza
Ingqalelo ekhethekileyo kufuneka inikezwe kwimithombo yokutya ye-vitamin B9, folic acid. Igama layo lizithetha ngokwalo: "folium" ngesiLatin lithetha "iqabunga". I-acid ye-folic ifumaneka kumagqabi aluhlaza okwe-asparagus, isipinashi, kunye neziqhamo ze-avocado, izaqathe, i-melon cantaloupe, i-apricot, ithanga, i-beetroot. Ngaphantsi kwe-aclic folic kwi-yolki yeqanda kunye neembotyi. Isonka - i-grains epheleleyo kunye nomgubo omnyama we-rye, kunye ne-pasta ekhethekileyo kunye nama-noodle avela kumgubo ophelileyo awukho umxholo ophezulu we-folic acid, kodwa uthathwa njengomthombo obalulekileyo kuwo. Ukuphazamiseka? Akunjalo! Ixesha lemifuno enamagqabi lifutshane kakhulu, kwaye isonka esipheleleyo seengqolowa kunye neemveliso ezisuka kumgubo opheleleyo ungadla imihla ngemihla, kungakhathaliseki ukuba lixesha lini. Ukuphucula ukutya kwabo nge-vitamin B, umama okhuselekileyo kunciphisa kakhulu umngcipheko weentambo zomthambo emntwaneni wakhe kwaye uyanyamekela ukwakheka okufanelekileyo (ngexa elinye) kwengqondo yakhe nangengqiqo. Yaye umama wale vivamini uya kuba yinkonzo entle, kuba unako ukunciphisa ubuhlungu bentlungu, ebalulekileyo xa ubeletha. "Ukhuseleko oluhlaza" aluyi kukushiya kwaye emva kokubeleka, luya kuphucula ulwabiwo lobisi.
Imithombo emnandi ye-folic acid
Isaladi ye-kroti ngegalikhi kunye neentonga
Thatha:
♦ 2-3 izaqathe eziphakathi
♦ i-clove yegalikhi
♦ itafile e-3. iipuni zeembumba ze-walnut
♦ Itafile 2. iipuni ze-ukhilimu omuncu okanye i-mayonnaise
♦ Iityuwa
Ukulungiselela:
Hlaziya iinqatyi kwi-grater enkulu, yongeza iinqutyisi ezikhethiweyo, ixesha kunye ne-ukhilimu omuncu, odibeneyo negalikhi egcotyiweyo, ityuwa yokunambitha. I-saladi enjalo iya kukunika i-folic acid kunye ne-beta-carotene, i-vitamin B kunye nobhedu obalulekileyo, ubunzima be-omega-6 kunye ne-phytoncides. Kulo kutya ungongeza i-arugula-umthombo obalulekileyo we-folic acid, i-vitamin C kunye ne-microelectrious benefits. Inyama ye-avocado, i-flavored slightly with salt and pepper (unokongeza i-garlic egayiweyo), iluncedo kwaye isasazeka ngesonka.
Imithombo enonophelo yevithamini B6
Haddock ngeSpanish
Thatha:
♦ 1kg ye-haddock (isidumbu)
♦ 1-2 izindebe zobisi
♦ 1 kg yeetatata
♦ amaqanda amane
♦ 4 anyanisi
♦ i-200 yeoli yeoli
♦ Itafile e-1. i-spoonful ibhotela
♦ Iimifuno eziluhlaza ezili-10
♦ Itafile e-1. i-spoonful of parsley eqoshiwe
♦ i-pinch yetyuwa kunye nepepper
Ukulungiselela:
I-Haddock inqunywe kwiinqununu ezinkulu, uthele amanzi ashushu kwaye ushiye imizuzu eyi-15. Emva koko uthathe iinqaba, uthele ubisi obushushu kwaye ushiye iyure. Ukushisa i-oven ukuya kuma-240 ° C. Fry i-anyanisi ngeoli yeoli, ubeke i-haddock kunye namazambane aphekiweyo, ahlambulukileyo kunye neengcambu ezicatshuweyo kwiindawo ezingaphezulu (ukubeka nganye ngetyuwa elincinci, uphelele phezulu phezulu ngobisi oluvela kwiintlanzi kunye ne-bhotile ecibilikileyo). Bhaka kwihovini imizuzu engama-20. Ukuhlobisa i-cod ngemigqomo yeminquma, i-parsley, iinqanda zeqanda. Kulo kutya, ngaphezu kwe-vitamin B6 iqukethe i-calcium, iiprotheni ezixabisekileyo, kunye ne-vitamin B kunye ne-vitamin C.
Pyridoxine kwizifo
Ngeveki ye-8 yokukhulelwa, i-vitamin B6 (pyridoxine) iyafaneleka. Usikrokra ngesisongulukusa ekuseni, ubusuku buxhamla imisipha yamathole, i-nervos. Imifuno ngethuba lixesha elihle livela kumavithamini. Kwakhona kuyabaluleka kumntwana, kuba ukhuthaza ukuphuhliswa kwenkqubo ye-nervous central. Ngaba sele sele uqulethe isonka esingenakolweni kunye neklabishi ekudleni kwakho? Mkhulu! Kule mveliso kukho ininzi ye-folic acid kuphela, kodwa iphridoxine. Umthombo wayo ocebileyo inyama, iintlobo zeentlanzi, ingakumbi i-chum ne-haddock, i-bran, i-ovary ye-ngqolowa, ilayisi engaxilwanga, i-oats, iimbotyi, i-buckwheat groats kunye nama-walnuts.
Magnesium ngeMandla eBones
Ukususela ngeveki ye-11 yokukhulelwa, xa amathambo omntwana ekhula ngakumbi nangakumbi, i-magnesium ibaluleke ngakumbi. Le nto isebenza njengento ebalulekileyo yokwakha ekukhuleni kweethambo zamathambo. Idatha yakutshanje evela kwenzululwazi ibonise ukuba ukukhula, ubunzima kunye nobukhulu bentloko yintsana kuxhomekeke ekubeni ubuninzi be-magnesium budla umama ngeli xesha. I-Magnesium ibaluleke kakhulu kwimisipha, kuquka imisipha yesisu. I-Magnesium isisityebi esipheleleyo sembewu kunye nesonka esineqhekeza, amaqhiwane, ii-almonds, imbewu, iivoton, imifuno eluhlaza kunye namabhanana.
Ncedisa ukutya kunye nemithombo yesinyithi
Ukususela ngeveki yama-22 yokukhulelwa, isidingo somzimba wexesha elizayo unina kunye nosana olusisigxina olufunekayo lwe-hematopoiesis landa. Umthombo wayo ocebileyo inyama, ngokubomvu kunye namaqanda. Kwaye iimbotyi, imifuno eluhlaza, isinkwa esingqolowa esipheleleyo, i-soy cheese tofu, izithelo ezomileyo. Musa ukusela ngokukhawuleza emva kokutya itiye kunye nekhofi (iitanins eziqulethwe kakhulu kunciphisa izinga lokutyunjwa kwentsimbi).
I-Omega-3 yengqondo kunye nombono
I-omega-3 ekhethekileyo yeoli, equlethwe kwiintlanzi zentlanzi, ibalulekile kwintsana ezayo, ekubeni ngokuyininzi ichaza ukuphuhliswa kwengqondo kunye nombono.
Dish for the trimester yesibini
Iimidlalo zaseMatriki (kwi-oven microwave)
Thatha:
♦ 250 yenkomo yenkomo
♦ 1 iqanda
♦ 50 g yeziqwenga ezimhlophe ezimhlophe
♦ 50 g yeshizi
♦ 1 i-clove yegalikhi
♦ 1 ithisipuni. isipuni separsley omisiweyo
♦ 1 ithisipuni. i-spoon "season"
♦ 240 g yeetamatisi ezihlutshiwe
♦ ityuwa kunye nepepper
Ukulungiselela:
Hlanganisa yonke into ngaphandle kweetamatati kunye nesibini esisikiweyo. I-12 ibhola ye-meatball ukusuka kwisisindo esamkelekileyo kwaye ubeke kwisitya esijikelezileyo imizuzu engama-3-4 kwi-oven microwave. Yizisa malunga nokulungele, ukujika ngexesha lokupheka. Utamatisi ophezulu kunye noshizi. Bhaka imizuzu emi-5.
Ukutya okuxhatshazwayo kwi-trimester yesithathu
Ukunciphisa i-heartburn, yidla kwiincinci ezincinci kwaye ugweme ukutya okuqinileyo kunye namafutha, kunye neziphuzo ze-fizzy kunye ne-jelly. Kwabafazi abathile bayagqithisa ukutshatyalaliswa kweengqumbo, iqanda elithambileyo okanye i-omelet ye-steam. Unokuzama ukuthatha amanzi amaminerali alkaline ngaphandle kwegesi: vula ibhotile ngamanzi ezimbini iintsuku ngaphambi kokusetyenziswa, kwaye ngaphambi kokuba uthathe ukufudumala. Njalo uzisa ukutya ukutya. Ngoko unako ukugcina ukutya okunokulinganisela ngaphandle kokugqithisa isisu.
Pita ngePasta "Exotica"
Thatha:
♦ 1 avocado
♦ Itafile 2. iipuni ze juisi
♦ 50 g yee-fat cheddar ushizi
♦ Iityuwa
♦ Umpompo omnyama
Ukulungiselela:
Sika i-avocado ngesiqingatha, susa i-pulp nge-spoon, yitshise ngejisi lemon, yongeza ishizi esisikiweyo, ixesha lokutya, ukuxuba. Gcwalisa i-pasta nge-pita. Kuya kuba "isikhwama sezonka" esifanelekileyo. Esi sidlo siqulethe i-calcium, iivithamini ze-S. V. I-avovocate fatty acids yenza i-calcium ingena emzimbeni kufinyeleleke kwiiseli.
Iifiber kumathumbu
Ukuze singakhathazeki ukutyunjwa, siza kubandakanya ukutya kweemveliso eziqulethe i-fibre, isonka esipheleleyo kunye nezinye iimveliso zokhuni, kwakunye ne-bran.
Beetroot ngamantongomane
Thatha:
♦ ii-beet 2
♦ 1 ikhukhamba ekhethiweyo
♦ 50 g yezintambo zomnatha
♦ i-clove yegalikhi
♦ Itafile 2. iipuni zeoli yeoli yelanga
Ukulungiselela:
Kwi-grater enkulu, gubungela i-beet ebilisiwe kunye nekhukhamba ekhethiweyo. Yongeza amanqwanqwa aqhekekileyo, i-garlic yomhlaba kunye nebhotela. Hlanganisa yonke into. Ukongeza kwi-cellulose, equkethe i-pectin eninzi, isitya siqukethe i-folic acid, i-potassium, isicatshulwa se-acidium e-omega-6, e-vitamin E..
Imithombo enomthombo we-magnesium
Izithelo zokutya
Thatha:
♦ 1 ibhanana
♦ 2/3 izindebe zegathi kunye nokuzaliswa kokutya
♦ Itafile 2. iipuni ze-almond
♦ 4 amajikijolo amakhulu ama-strawberries (anokuqhwaba)
♦ 1/2 i-apula ecocekileyo
Ukulungiselela:
I-Banana, i-apula, ama-strawberries anqunywe kwiinqununu, ezishiya i-strawberries ezili-1 ukuze zihlolwe. Gcwalisa i-dessert kunye ne-yogurt, uyihobise ngamanqwanqwana e-strawberry, ufefe nge-almonds etyumkileyo. Ukongeza kwi-magnesium, i-cocktail iqukethe i-calcium, i-fibre, isinyithi, i-beta-carotene, i-vitamin B2 kunye ne-serotonin, ebizwa ngokuba yi-hormone yovuyo.
Imithetho emihlanu yekota yesibini
Izifo eziqhelekileyo zivame ukuyeka, kwaye isondlo siphume. Umzimba wakho ngokwalo xesha uzinyamekela kwaye uqala ukufumana ngokupheleleyo izondlo. Kodwa imigaqo yeentlobo ezahlukeneyo zesondlo kunye nokutya kokutya kufuneka kusekugqibeleni. Nazi ezinye imithetho.
Hayi! Imveliso ecacisiweyo
Njengokuqala kweyesithathu, isonka esimhlophe esivela kumgubo ophezulu wesibini sithandwa isonka kunye nembewu, i-bran, i-rye, i-grain-grain. Esikhundleni sokubhaka kunye neesekese, uthenge i-halva tea, i-jujube yeziqhamo (umthombo we-pectin) okanye i-muesli kunye ne-cereal, nut and fruit inclusions.
Indlela eya kwimithombo yevithamini D
Umzimba wexesha elizayo umntwana sele sele efuna le vitamin. Itholakala kwiintlanzi (ingakumbi kwi-sardines, i-herring, i-salmon kunye ne-tuna), kwi-yolki yeqanda, kubisi lobisi bonke kunye nemveliso yobisi.
I-calcium eninzi ifunekayo kubini
Ukususela ngeveki ye-17, umsebenzi weentshukumo zentsana emathunzini omama ukwanda. Kule meko, amathambo akhula ngokukhawuleza aze ahlale ehlala eninzi.
Iipilisi zokulala ezintle
Ukuphazamiseka kokulala ekupheleni kokukhulelwa akuqhelekanga. Uxinzelelo kwimikhosi ye-bladder ukuba u tyelele indlu yangasese kaninzi ebusuku. Ukusela okuncinci akukona ukhetho: umzimba uphinde ufune uninzi lwamanzi. Yintoni eya kunceda ukuba ulale ngokukhawuleza kwaye ulale ngokuzenzekelayo? Ngaphambi kokulala, kuyakunceda ukusela indebe ye-chamomile nge-mint okanye kwisiqingatha indebe yobisi olufudumele kunye ne-teaspoon yesiqingatha yobusi. Ukutya isidlo, isityebi kwi-carbohydrates, ikhuthaza ukufika kokulala. Kuhle ukutya isonka se-turkey se-steamed nge-buckwheat 2 iiyure ngaphambi kokulala. Inyama ye-turkey kunye ne-buckwheat iqukethe i-vitamin B6 igcwele i-amino acid tryptophan, i-vitamin PP kunye ne-magnesium. Olu nxu lumano luncedo lunciphisa uxinzelelo, lunceda ukulala ngokukhawuleza kunye nokulala okuvakalayo.