Ihlabathi liguquka
Kwi-trimester yokuqala, ukuqhuma kwe-hormone kwenzeka. Kodwa ngokubhekiselele ekuthandweni kwe-gastronomic, kunokubakho ukugqithisa: ngenxa ye-toxemia, awufuni nto. Kule, nangona kunjalo, izibonelelo zayo. Ukugqithisa ukhetho olunobungozi bokutya, sidinga malunga neentsuku ezingama-40 ukuya kwi-60 (oku kuninzi kwaye igcina i-toxicosis). Ngoko emva kokubuya kwesidlo, uya kuqala ukusuka ekuqaleni: ungadli ukutya okukhawulezayo, kodwa kwisaladi ngeentlanzi ezibilisiwe. Ngokuphathelele iimvuthu, ukungabikho kwesondlo sakho ekuqaleni kokukhulelwa akusayi kumchaphazela kakhulu: kwiingcamango, uya kuba neendawo ezaneleyo zokugcina. Kodwa ngokuqinisekileyo qalisa ukuthatha amalungiselelo evithamini amancinci kwabasetyhini abakhulelweyo. Ngokuqinisekileyo ngaphandle kokutya, akufanele ushiye: funda umkhiqizo ongenakubangela ukunyaniseka. Kulungile ukuba ngaba yobisi, intlanzi (ayikho inkulu ngobukhulu - iqokelela i-mercury eyingozi), i-by-products, inyama yokutya, okusanhlamvu, imifuno kunye neziqhamo. Into ephambili ayiyikukhetha "i-chemistry": ukutya okusemathinini, i-pelmeni ... Khumbula nje malunga ne-chips kunye nenkampani. Ingozi kuwe kunye nosana lwakho kunye nokutya okunokukhupha intsholongwane: intlanzi eluhlaza, inyama, amaqanda, ubisi obungagciniweyo, ushizi kunye nenkuni. Konke - akukho miqathango! Ngaba ayikho inetyhefu? Khumbula umgaqo: kwi-trimester yokuqala kufuneka ufumane malunga ne-2500 kcal ngosuku, kwi-second-3000, kwisithathu-2700. Akunjalo ngeendleko zomgubo, kodwa ngenxa yentlanzi, ibhotela, imifuno, izityalo.
Iyonke, ewe ngakumbi!
Kukho ezimbini ezingenakuvunyelwa nakweyiphi na i-trimesters. Nangona kunjalo, ngowesibili ukuba umntwana akhula kakhulu. Amathambo amancinci adinga inani elaneleyo le-calcium, ubuchopho - kwi-phosphorus kunye ne-zinc, kunye nomzimba wonke wengane - kwiiprotheni. Okokugqibela kubaluleke kakhulu: kuzo zonke ii-3 g zeprotheni ezidliwe nguwe, 1 g iya ekwakheni komzimba weemvuthu. Kwaye kuyimfuneko ukuba zonke "izitena" zifanele zibe ziphezulu zomgangatho. Iimveliso zobisi ngokungezelela kwiiprotheni zezilwanyana ezixabisekileyo ziya kunika i-calcium ne-B vithamini. Ukongeza, uncike kwi-kefir: i-lacto- kunye ne-bifidobacteria ekhuselayo iya kukukhusela kwiingxaki zokutya, umz Ngendlela, ngoku i-uterus ekhulayo iqala ukucinezela kwi-diaphragm, ngoko ukugqithisa ingacinywa. Isiphumo - ingilazi yobisi njengendlela yokugqibela yokutywala iyure ngaphambi kokulala. I-Omega-3 fatty acids equlethwe entlanzi iya kunceda umntwana akhule. Nesinyithi evela kwimvu ebomvu neenkukhu zihle kwaye ziphilile. Le nyibiliko inoxanduva lokuthutha i-oksijini ukusuka kwi-placenta, ikhusela i-anemia yabesifazane abakhulelweyo. Bobabini niya kuba nezihlathi ezinzima! Kodwa kungekhona nje i-squirrels idinga umntwana. Ufuna iivithamini, ezona zininzi kakhulu kwiintlobo kunye nemifuno eluhlaza, iisuthi, izithelo ezomileyo. Ngoko, ngokuqhelekileyo ukuziphazamisa ngokwakho kunye neziqhamo zesaladi kunye nokugqoka i-yogurt. Kukhuphiswano, iioli zemifuno engagqibekanga: umnquma, ithanga. Esinye isipuni ngosuku sivalela ngokupheleleyo iimfuno zakho nge-vitamin E kunye namafutha ancedo-amino acid abalulekileyo. I-magnesium kunye ne-zinc ezifunekayo kwinkqubo yeentlanzi zifunyanwa elwandle ngama-kale, ubhontshisi, i-melon kunye nemigodi. Futhi uthathe i-carbohydrates nge-crumb ye-buckwheat, i-oatmeal, i-macaroni ukusuka kwingqolowa yexesha. Ngaba ubunzima bakho buqhelekileyo? Ngokomyinge, udinga i-100 gram yeprotheni, i-80 grams yeenqatha kunye ne-400 amagremu e-carbohydrates. Ngokukhawuleza? Ukunciphisa inani lama-carbohydrate ukuya kwi-150 g.
Elula, kodwa okunomsoco
Ngoku asiyidingi ukulayisha ngaphezulu izitya zesisu. Ingqwalasela ekhethekileyo yahlawulwa kwiipolyaccharides - i-carbohydrate edibeneyo, eya kukunika amandla ngamandla. Amantongomane, imbewu kunye nezithelo ezomileyo - yiloo nto ifanele ihlale etafileni! Ngaphambi kokubeleka, enye yemisebenzi yakho eyintloko kukuba ukwandisa ukunyaniseka kwezicubu. Ngaloo nto, unokukwazi ukujamelana nokunikezela inyama inyama yeeveki ezintathu ngaphambi komhla obekulindelekileyo. Kwaye iiveki ezimbini - uye kwesonka esivela kumgubo wokugaya. Wena nge-crumb ayidingi iikhalori ezongezelelweyo ukusuka kwiiskese kunye nemiqulu. Musa ukuncika ngobisi: i-calcium eninzi ingathintela kakubi ukunyaniseka kwamathambo amaqabunga. Yidla ubuncinane amahlanu ngosuku, kodwa kwiindawo ezincinci. Kwisiqingatha sokuqala sosuku-izitya zekhalori eziphezulu, kwaye okwesibini - kulula ukugaya. Emva koko uza kuza kumhla oxabisekileyo, uvuyo kwaye ugcwele amandla.
Iqabile ngeemalmond
- 1 iqela lomvuzo
- 1 grapefruit
- 1/2 anyanisi obomvu
- iiamondondi ezininzi
- parsley
- 1 tbsp. iipuni yeoli yeoli
Ukulungiselela:
Amaqabunga e-lettuce kunye ne-parsley, qhekeza izandla zakho, i-grapefruit (ukuba ungasebenzisa i-orange), krazula isikhumba kwi-lobule nganye. Sika kwiinqununu, kunye no-anyanisi - isigxina sesigxongo. Hlanganisa zonke izithako, u-salting, ufafaze ii-almond. Ixesha kunye neoli yeoli.
Okroshka nge yogurt
- 1 ikhukhamba
- 1 iitata ezibilisiwe
- 50 g yenyama ephekiweyo
- Amaqanda aphekiweyo a-1/2
- 5-7 Radishes
- imifino anyanisi, i-dill, i-parsley, i-basil
- ityuwa
- iglasi ye yogurt
- • 1 ithispoon ye-ukhilimu omuncu
Ukulungiselela:
Imifuno ihlambulukile, yinqumle kwiikhabhi, i-salting. Yongeza khona i-radish echithwe kunye nemifino. Sika inyama kunye nesiqingatha seqanda, xhuma kunye nemifuno. Dlulisa i-kefir, ixesha kunye nekhilimu omuncu, ugxobhoze.
Pancakes
- 5 tbsp. iikomityi zomgubo
- 1 iqanda
- 1 indebe yobisi
- 1 tbsp. i-spoon yeoyile yemifuno
- 1/2 indebe yamanzi
- ityuwa
Ukuzaliswa:
- 150 amagremu e-turkey abilisiwe
- 20 g yeoli
- isiqwenga sesipinashi 50 amagremu eshizi
Ukulungiselela:
Bhaka ii-pancakes. Isipinashi ipro protus, yongeza ushizi ogayiweyo kunye nenyama ecocekileyo. Gubungela ukugxila kwi-pancake. Phula ngeshizi uze ubeke kwi-oven, ngoko iyancibilika.