Ukutya ngexesha lokuncelisa

Injongo yale ndlo kukubonelela ngonina ongumongikazi kunye nezondlo eziyimfuneko kunye nexabiso eliphezulu lokutya. Kule meko, akayi kulambile kwaye ngexesha elifanayo ubunzima bakhe buya kuncipha. Ngaphezu koko, oku kunciphisa akuyi kuba ngumqobo kumveliso wobisi obuphezulu. Ukutya ngexesha lokuncelisa kubalulekile kubomama kunye nempilo yengane yakhe.

Yintoni e luncedo?

I-carbohydrate edibeneyo. Ziqulethwe kwizimbizo. Ukuncelisa isisu kubangela ukungabikho kweswekile kwigazi lomama, ngoko kufuneka adle ii-carbohydrates ngokwaneleyo ngosuku. Ukuba ngexesha lokuncelisa iintsuku zonke iiyure eziyi-2-3 ukutya ukutya okunotye kwi-carbohydrates - oku kuya kunceda ukugcina amanqanaba eeshukela egazi ngokuqhelekileyo nokulawula indlala. Phakathi kokutya kuyamkeleka ukungenisa ishukela elula ngohlobo lwe-jam, u-honey, amaqebelengwane angama-fat with fiber ephezulu kunye neziqhamo ezintsha. Ziqaphele nge-citrus kuphela - zingabangela ukunyuka komntwana kumntwana.

Umbane. Phuza ubuncinane iiblasi ezili-8 ngosuku. Ngokukodwa emva kokutya, kufuneka uphuze ubuncinane enye indebe. Umbane ngumnye wezinto eziphambili ezenza inani lobisi. Ukunciphisa ukusetyenziswa kwezilwanyana zezityalo kunye neziphuzo ze-carbonate, ikhofi kunye notywala.

ICalcium. Le yile "impahla yokwakha" amathambo namazinyo omntwana wakho. Qiniseka ukuba udle ukutya okunotye kwi-calcium, njengoko ihlanjwe ngaphandle komzimba kamama ngexesha lokutya. Phuza ubuncinane 600 ml. ubisi olusasa ngosuku.

Iprotheni. Ungesabi ukuwudlula ngokusetyenziswa kwezinto eziphathekayo eziphathekayo. Kufuneka udle ubuncinane i-30-60 grams yenyama imihla ngemihla. Iprotheni nayo isityebi kwinkukhu, intlanzi, iimbotyi, ushizi kunye namaqanda. Kunzima ukukhula kunamafutha eeprotheni. Kodwa kuya kuba neenzuzo ezininzi-kuwe nakumntwana wakho.

Zinc. Ngenxa yesondlo, umzimba ulahlekelwa yimithombo ye-zinc, ngoko kuyimfuneko ukuthatha amanyathelo okubuyisela izinga eliqhelekileyo le-zinc.

Intsimbi. Unokuthathwa njengezongezo zokutya. Isitye sinesityebi kwizityalo - i-buckwheat yinkokheli phakathi kwabo. Intsimbi emzimbeni inokwanela, kungenjalo ubhekana ne-anemia. Kungaba yingozi kakhulu.

Iimpawu zendalo ezinamafutha. Kubalulekile ekuphuhlisweni kwengqondo kunye nombono womntwana. Umthombo wale i-acids yintlanzi, ingqolowa yegroke kunye neentonga.

Yintoni eyingozi?

Fat. Ukusetyenziswa ngokweqile kwamanqweno kwandisa inani leekhalori zansuku zonke kwaye akukho ncedisa ekuphuculeni umgangatho wokulawula umzimba. Xa ukutya ngexesha lokuncelisa kunzima ukulandela ubunzima. Ukusetyenziswa kokutya okunamafutha kwenza loo msebenzi ungabi nakwenzeka.

Utywala. Kumele kupheliswe ngokupheleleyo. Utywala lunokudluliselwa kumntwana ngokusebenzisa ubisi lwebele, ngoko ke, ukusetyenziswa kwayo kufuneka kupheliswe. Oku kukhokelela ekudambiseni amanzi kwaye kunciphise inani lobisi. Ukongezelela, utywala lunokuba nemiphumo emibi kumntwana. Ukuba umama unyanzelekile ukuba athathe amayeza aqukethe utywala, ukugcinwa kwakhe kufuneka kuhlale kuncinci. Thatha amayeza kufuneka nje emva kokutya, ukukwazi ukurhoxisa utywala emzimbeni kude kube yondlo olulandelayo.

Umzekelo wokwabiwa kwemini yosuku olulodwa

Ukutya kwasekuseni: 1-2 iikomityi ze-oatmeal kunye nobisi obisikiweyo, 1-2 iikomityi ze-fibre okanye i-3-4 imiqatha yesonka kunye nobusi okanye i-jam, iqanda elibilisiwe okanye i-1 iqela leeshizi, izithelo ezitsha okanye 1 inkomishi yesaladi yesithelo, 1-2 iikomityi zamanzi.

Isidlo sasekuseni sesibini: i-1 piece yekhekhe ngobisi obisikiweyo, 1 inkomishi encinane yobisi, 1-2 iiglasi zamanzi.

Ukutya: ama-2-4 eesinkwa zesonka, 1 i-avocado encinci, ii-2 zemizimba ye-fat fat, inxalenye enkulu yemaladi yemifuno, izithelo ezitsha zokukhetha, 1-2 iiglasi zamanzi.

Ukutya: isityiki kunye nebhotela ye-peanut kunye nesiliva esidliwayo, 1-2 iiglasi zamanzi.

Isidlo: 90-150 g yezilwanyana ezibomvu ezinomsoco, inkukhu okanye inyama ye-soyy i-spices (okanye i-180-300 iigremu zeentlanzi), amaqanda ahlambulukileyo anehayi, i-tisi, iifatata ezityebileyo okanye i-1 inkomishi yelayisi okanye i-pasta, imifuno esitsha okanye i-stewed, i-fresh fruit or salad , 1-2 iiglasi zamanzi.

Isidlo sesidlo sakusasa: 1-2 iisonka zesonka kunye nejam okanye ubusi, 1 iglasi elincane lobisi okanye i-yogurt.

Oku kubalulekile!

1. Yidla isonka esaneleyo kunye ne-cereal ngezikhathi eziqhelekileyo kulo lonke usuku.

2. Phuza amanzi phambi kunye naphakathi kokutya.

3. Phuza ubuncinane 600 ml. Ubisi obusasa imihla ngemihla.

4. Ubuncinane kabini ngosuku, udle ukutya kweeprotheni.