Kwihlabathi lanamhlanje, abafazi bafuna ukubonakala kungenakwenzeka. Sonke siyaxhomekeka kwimilinganiselo yokuvisisana esisetyenziswe kwiimboniselo zethelevishini kunye nezembozo zamaphephancwadi acwecwe. Nangona kunjalo, abafazi abanakukwazi ukujamelana neenguqu ezenzeka emzimbeni ngeenyanga ezili-9 zokukhulelwa. Bakhawuleza bazuze ubunzima, okanye bahlaselwe isiteleka sokulambela indlala baze babeke abantwana babo abangakazalwa bengengozini. Ngaloo mfuneko yokutya ngexesha lokukhulelwa, ukugcina ifom kunye nempilo, kwaye kuya kuxutyushwa ngezantsi.
Ukuzithintela ukutya okuthandayo iintsuku ezimbalwa ukukhulula umzimba wakho - okuqhelekileyo. Kodwa ukulamba xa ukulindele ukuba umntwana uphumele. Kuyamangalisa ukuba amabhinqa amancinci kunye afundayo kule mihla akhetha amanyathelo amaninzi, kungakhathaliseki ukuba yimpilo yabantwana babo kwikamva. Kucacile ukuba, ngexesha lokukhulelwa, isiteleka esilambileyo asikwazi ukusetyenziswa. Oku kunokubandakanya abafazi abakhulelweyo ukungabikho kwezinto ezincedo kunye nezinto ezilandelelanayo, ukungonakaliswa kokuphuhliswa kokukhulelwa kunye nempilo yomntwana. Nangona kunjalo, abaninzi abafazi bafumana ubunzima obukhulu xa bekhulelwe. Oku kuqhelekanga kwaye kungasempilo. Abasetyhini abaninzi bakhokelwa li binzana elithi "nidle ezimbini." Enyanisweni, kufuneka udle "ezimbini." Yintoni omele uyidle owesifazane okhulelweyo, ngoko kungabikho mfuneko yokuthukuthela kwaye udlulele? Enyanisweni, yonke into ilula kakhulu.
Ngexesha lokukhulelwa, abasetyhini kufuneka bahlale besondlo olufanelekileyo ngokufanelekileyo ekuphuculeni okufanelekileyo nangokufikeleleka komntwana. Ukunqongophala kokunqongophala komama kungakhokelela ekuhlaleni kwengqondo yentsana, ukuphazamiseka kwemihlaba, kunye nokusongela ukuxinezeleka kwangempela nokuphazamiseka kokukhulelwa. Ukhetho olukhethileyo kule meko luya kufuna iingcebiso kwisondlo sokutya. Unako ukwenza ukutya okungekho kukukhokelela ekunyuseni okuninzi kwindleko ngexesha lokukhulelwa kwangaphambili. Ukutya kwabasetyhini abakhulelweyo kunokwandisa ukusetyenziswa kwamandla emini ukusuka kwii-calorie ezingama-300 ukuya kuma-500, kuxhomekeke kubukhulu bokuqala. Ukuhlala ngaphakathi kwemigangatho, ibhinqa linokulinganisela ukuya kwi-9 ukuya kwi-12 kg ngexesha lokukhulelwa, okanye i-1 - 1.5 kg ngenyanga.
Ngokuqinisekileyo, kwixesha elizayo asisoze sisebenzise nayiphi na isidlo sokulahleka kwesisindo! Kungenxa yokuba ukuphepha ukutya, ikakhulukazi ukutya kunye namafutha amaninzi kunye nama-carbohydrates. Kunconywa ukunciphisa ukusetyenziswa kwesonka esilula kunye nesimnyama, ukutya okukhawulezileyo, iiskese, kubandakanywa neengwenke, i-confectionery, iimveliso zepuphu. Zityebi kwi-fat and carbohydrates foods nazo zikhokelela ekumanyeni okungapheliyo.
Nazi ezinye iingcebiso zokukunceda ugcine ubunzima ngaphandle kwefuthe elibi ekuphuhlisweni komntwana wakho. Okokuqala, ukuba akukho ziphikisana, ungasebenzisa umsebenzi oqhelekileyo wemihla ngemihla. Uncedo kakhulu luya kuba yi-gymnastics yobugcisa kunye nokuhamba.
Ukuba umfazi okhulelwe ngokwenene odla iikhalori ezininzi, kufuneka akwazi ukutya ukutya okuthile:
● Zonke iibheke kunye nezinye iiswidi akudingeki zidliwe ngexesha lokukhulelwa. Kungaba ngcono ukuwashiya, okanye ubuncinane umlinganiselo wokusetyenziswa kwawo ukuya kwi-1 ukuya kweyesihlandlo ezimbini ngeveki.
● Ukongeza, kufuneka ukhohlwe ngokutya okukhawulezayo - ii-hamburgers, amafries aseFransi, izinja ezishushu kunye ne-pizza. Kunokwenzeka ukuba ungabandakanyi kuwo kwimenyu yakho - umzimba uya kuthi "siyabonga".
● Ezinye iziphuzo zivame ukuvelisa inani elikhulu leekhalori. Unokukhetha okubaluleke kakhulu kuwe: thuza i-tea uze uphuze i-colas okanye ubelethe umntwana ophilileyo. Kufuneka ukhumbule ukuba iivuno zeziqhamo zinokuba ziphezulu kakhulu kwiikhalori. Ukuba ngaba kunjalo, akufuneki ukusela ngexesha lokukhulelwa ngaphezu kweeblasi ezimbini zejusi kwisithelo. Kukho iindiza ezingenayo ishukela - ijusi ye-apula, umzekelo. Kungcono ukusela ama-juice amancinci, kodwa yenza ngcono nge-smoothie ukuze udibanise. Kwizandi ezintsha, kukho ezininzi iicidi ezisebenzayo ezonakalisa amazinyo akho.
● Ukutya okucebileyo kumafutha anobungozi - iipotyi, iifatates ezifusiweyo, iisuthi ezinqabini, njl. Ukutya okutya okungekho mzimba kwaye kunika iikhalori ezininzi kunokutshintshwa izithelo ezintsha. Kukho iziqhamo kunye nemifuno kwindlela yokomata esomileyo - iibheretti, i-karoti, iitato kunye nama-apula. Injalo engokwemvelo "inqabileyo", ngokungafani nezinye iintlanzi, ayinayo inqatha, i-gluten, isityebi kwi-fiber, ngaphandle kwama-conservatives kunye ne-flavor enhancer. Enye ipakethi yolu hlobo, umzekelo, i-apple chips ilingana nenani lezondlo ezimbini zeapula. Ezi mveliso zendalo kwaye zingadliwa endaweni yeziqhamo kunye nemifuno esitsha, eqinisekisiweyo ngophando oluzimeleyo. Uphando lwezonyango luye lwabonisa ukuba iibhunge ezomileyo ezinomtsalane zinomphumela wokukhusela kwindlela yokwelapha imitha yomhlaza. I-beetroot iyanceda ekhatyweni kogonyamelo lwegazi kunye nezifo zentliziyo.
Iingcebiso eziphambili malunga nokutya ngexesha lokukhulelwa kukugwema ukutya okunamafutha. Nceda ukhethe ubisi olunamafutha aphantsi kunye ne-yogurt, i-fat-fat cheeses, inyama kunye nezinkukhu ezingenazo isikhumba. Kwakhona, iqela elibalulekileyo lokutya kwexesha lomama kufuneka libe yi-folic acid kunye nentsimbi.
I-acid e-folic, okanye i-vitamin B9, yafunyaniswa ngengozi ekupheleni kweminyaka yama-30 neye-40 yekhulu le-20. Kwaye kwaphawulwa ukuba i-anemia eyenziwe ngokuchanekileyo kwezinye izilwanyana zonyango ziphiliswa ngemvubelo eqhelekileyo. Olu pho nonongo luqhubekile kwada kwacaca ukuba izixhobo ezixabisekileyo nazo ziqulethwe kwezinye iimveliso ezininzi, njenge-alfalfa, i-bran, isipinashi. Kuphela ngowe-1941, ekugqibeleni, ukubunjwa okukude kwalolu hlobo kwachongwa kwaye kuthiwa yi-folic acid. Ingakumbi, ngokulula, i-acid deciduous (ukusuka kwi-latium filium).
I-Vitamin B9 yinto ephuzi ephuzi, i-soluble ngokulula emanzini, kodwa ibuhlungu kakhulu ekutshiseni nasekukhanyeni kwelanga. Ngaloo ndlela, simele sihlale sikhumbula ukuba ukupheka, ukucima okanye ukukhanda iimveliso eziqukethe i-folic acid kunciphisa kakhulu umgangatho wabo wokutya.
Khumbula, umzimba awuyisoloko ixelela loo mfazi oko kukutya-ngokuhamba kwexesha, ukukhulelwa kunokutshintsha ukukhethwa kwamabhinqa ekudleni kunye nokumnyusa kwizilingo ezahlukahlukeneyo zokucoca. Kodwa kufuneka ukwazi umlinganiselo kwaye ungavumeli ukugqithisa. Ukutya kwabasetyhini abakhulelweyo abafunanga nayiphi na ixhoba elikhethekileyo - ukutya okungafanelekanga kufuneka kugwenywe. Ngokukodwa xa zicutshungulwa ngokufanelekileyo okanye xa zisetyenziswe kukho ingozi yokusuleleka kwiibhaktheriya okanye iipasasites. Ukuthintela okungekho mthethweni kusebenza ngokuthe ngqo kwiinxila. Yidla ngokulinganayo kunye nokuhlakanipha kwaye unokuqiniseka ukuba oku akuyi kubachaphazela kakubi umntwana wakho.