Ukutya kwiprotheni kubafazi abakhulelweyo

Ukukhulelwa ngumcimbi obalulekileyo kuwo onke amabhinqa. Ngaphandle kokulinda, ukukhulelwa kuzisa umfazi ngamapounds angaphezulu. Kungokwemvelo ukuba ngeli xesha liba ligcwele, kuba umntwana ukhula, umntwana ukhula. Kodwa kunoma yimuphi umntu ubunzima obongezelelekileyo bubangela umonakalo oxabisekileyo, kwaye umfazi okhulelweyo ungenye yeengozi ezinobungozi. Xa ukhulelwe, zonke izidlo zokulahlekelwa kwesisindo zichasene. Yaye xa ubunzima bokufumana ubunzima budlula ubunzima obuvumelekile, kufuneka uqaphele ukutya kwiprotheyini, eyenziwa ngabafazi abakhulelweyo.

Iprotheni yokutya

Kuya kunceda umfazi okhulelwe ukuba angazuzi kakhulu kwaye uya kuzinyamekela ukuba umama ozayo usebenzisa inani elifunekayo lamavithamini kunye nokuba umntwana ukhula ngokuqhelekileyo. Iiprotheyini iimveliso ziyisiseko solu kutya. Ngomhla kubalulekile ukutya i-100 g yeeprotheni, apho i-80 g iiprotheni ezivela kwimfuyo. Kodwa oku akuthethi ukuba awukwazi ukuyidla i-carbohydrate, ukuba umfazi uhlala kwiindawo zokutya kwiprotheni, kufuneka udle i-carbohydrate engaphantsi.

Yonke imini kwimenyu yowesifazane okhulelweyo kufuneka abe nemveliso efana neeshizi, ubisi, amaqanda, i-cottage cheese. Iintyatyambo kunye nemifuno ayigcwele, nazo zincedo kakhulu. Ukuba ufuna iipulo, ke endaweni yokubomvu, kungcono ukutya ii-apula eziphuzi okanye eziluhlaza.

Ukutya kwiprotheni ekudleni kuquka ukutya kwenyama kunye nenyama. Kungcono ukupheka ngenxa yesibini. Ngale ndlela yokunyanga kwonyango, zonke iivithamini ezinobuncwane kunye nezixhobo ziya kugcinwa. Ukuhlala kwesi sidlo akunakudla iziqhamo ezimnandi, ubisi olunomlilo, iimveliso zepasitoro, i-tshokoleta. Akuvumelekile ukusela utswala kunye noshukela.

Kwabesetyhini abakhulelweyo, ukutya kweprotheni akugcini nje ukulungisa ubunzima, kodwa kuya kunceda. Ama-proteins ayadingeka ekuphuhlisweni komntwana kunye nokukhula, ayomeleza isisu, i-placenta. Uncedo lokugcina ubisi lwebele. Ziza kunceda kakhulu kwi-immune system. Ngethuba lokukhulelwa, owesifazane okhulelweyo kufuneka alandele ukutya okunika iprotheni yokutya. Umzimba wowesifazane kufuneka ufumane umlinganiselo ofanelekileyo weprotheni, ukuba akawufumani, oku kuya kuba yingozi kwimeko yomntwana kunye nempilo kamama.

Abafazi abakhulelweyo badinga i-120 gram yeprotheni ngosuku. Funda kwaye ukhumbule ukutya okufunayo ukuthenga kwisitolo, ukuze umzimba uzaliswe ngeprotheni. Okokuqala, la maqanda, iimveliso zobisi ezinomuncu, ushizi, i-cottage shiese, ubisi, kodwa ubisi akufanele kuthathwe ngokungathí sina, iiglasi ezi-2 kuphela ngosuku. Musa ukunyamekela ukutya kwezilwanyana zaselwandle kunye neentlanzi, ziqulethe iiprotheni ezinokutya, ngaphandle kokuba kukho ukungabikho kwemithombo yeentlanzi. Kwientlanzi ezityumkileyo, zonke iivithamini zigcinwa, ziya kudlula kwintsana.

Ukususela ekudleni kungabandakanyi isonka esitsha, i-tshokoleta, amaqebelengwane, endaweni yeshukela esidla iziqhamo kunye neziselo ziselo.
Musa ukulinganisela ukutya kwakho kwiiprotheni zodwa. Ukukhulisa umntwana uswele zombini i-carbohydrates namafutha. Ukufikelela kwiiveki ezi-20 zokukhulelwa, udinga amagremu angama-400 e-carbohydrates ngosuku. Emva koko unciphisa le mali ukuya kwi-300 g ngokungabandakanyi iswekile, isonka kunye nemveliso yefriji. Ukuqinisekisa ukuba umxholo wekhalori wemihla ngemihla awuncipha, kufuneka udibanise iiprotheni ezimbalwa endaweni yee-carbohydrate ezivunyiwe.

Kufuneka udle amacandelo amancinci kwaye usasaze iikhalori zomhla ngale ndlela:

Kwidlo sasekuseni yokuqala - 30%,
yesibini isidlo sakusasa - 10%
sasemini - 40%
ntlanzi yamasemva - 10%
isidlo - 10%.

Kwiiyure ezimbalwa ngaphambi kokulala, kufuneka uphuze iiglasi zobisi obisiweyo okanye i-kefir, okanye udle i-cottage cheese encinane.
Iiprotheni ziqinisa ubele, iplascenta, ziyimfuneko ekuphuhliseni nasekukhuleni komntwana. Banceda ukwakha ubisi lwebele. Inzuzo enkulu iziswa kwi-immune system. Kodwa ngaphambi kokuba wenze imenyu kufuneka udibane nodokotela.