Ngoko, into eyingozi kwaye yintoni enhle kubafazi abakhulelweyo.
- Imveliso yemifuno.
Ezi ziyimithombo engcono ye-carbohydrate. Isonka esivela kumgubo wokugaya, i-cookie eyomileyo, i-bran, i-muesli - ezi mveliso zizityebi kwi-fiber.
Akukho imfuneko yokutya inqwaba yehlama, isinkwa esivela kumgubo wezinga eliphezulu.
- Imveliso yezilwanyana.
Inyama yenye yemithombo ephambili yeprotheni yezilwanyana kubafazi abakhulelweyo. Ukukhetha iintlobo ezincinci zeoli, inyama yenkukhu (kuphela i-skinless), i-turkey, umvundla. Inyama ibhetele ukupheka isibini, isonka okanye ukubhaka.
Gwema inyama enotyebileyo, ukusetyenziswa kwee-sausages, i-sausages kunye nemveliso yeemveliso ezigqityiweyo, kubandakanywa nokulahlwa kwamalungiselelo. Musa ukupheka okanye udle i-shish kebab kunye nefry.
- Iisobho kunye neenwele.
Isobho kufuneka sifakwe kwimenyu yokutya yansuku zonke yowesifazane okhulelweyo. Kungcono ukupheka isobho kumhluzi wesibini. Iisobho ezivuno, i-rassolnik, i-beetroot, i-borsch, isobho iyanceda. Ungawuthi usebenzise umhluzi wenkukhu kunye nomhluzi wenyama ocebileyo.
- Intlanzi.
Intlanzi - umthombo we-calcium, i-phosphorus kunye neprotheni yabasetyhini abakhulelweyo. Intlanzi kufuneka ifakwe kwisidlo 1-2 ngeveki. Thenga iintlanzi ezintsha zeentlobo ezinamafutha aphantsi: ihake, ikhodi, navaga, i-catfish, i-perch. Ukupheka isobho seentlanzi, iintlanzi ezityebileyo, iintlanzi ezibhaka.
Akukhuthazwa ukuba udle intlanzi eluhlaza (i-sushi, i-rolls), i-salted kunye nokubhema, iifama zeentlanzi, kunye ne-crabmeat kunye ne-crab stick.
- Ubisi kunye neemveliso zobisi.
Abhinqa abakhulelweyo kufuneka bazi ukuba ubisi lweenkomo luyi-allergen enamandla kakhulu. Ngaphambi kokusetyenziswa, ubisi kufuneka kubiliswe. Kwimveliso yobisi enotyiweyo, ukhethe ukhetho oluthileyo, i-kefir, i-fat-fat cottage cheese, i-yogurt, ukhilimu omuncu onamafutha. Ikhefu kufuneka ikhethwe ngokucopheleleyo kwaye ngokucopheleleyo - ungakhethi uhlobo olumileyo nolucacileyo.
- Izityalo kunye nemifuno.
Ummbila, i-buckwheat, ilayisi kunye ne-millet okusanhlamvu kubaluleke kakhulu kubafazi abakhulelweyo. Musa ukuhamba kunye ne-semolina kunye ne-oatmeal. Imifuno i-allergen, ukuze iimbotyi, iimbotyi, iipayi kunye neententili zilungele ukubandakanywa ekudleni akukho ngaphezu kweveki.
- Amaqanda.
Ungadli iiqanda ezingaphezu kweebini ngosuku. Kungcono ukutya amaqanda aphekiweyo okanye nge-omelette. Ukuphelisa kwiiqanda eziluhlaza.
- Izithelo, imifuno.
Iintlobo nemifuno kungcono ukutya okutsha, kwifom ehlaza okanye ephekwe. Ngelo xesha, kuyimfuneko ukutya kunye nokunyamekela iziqhamo kunye nemifuno ye-orange, ebomvu nombala omnyama, kunokubangela ukuba i-reaction response. Ngokomzekelo, iiperesi, ierharnate, iipricot, ii-oranges kunye neerpefruit zisetyenziselwa ukutya ngendlela enye.
Amaqabunga amahlathi ayiluncedo kakhulu kumama ozayo kunye nosana. Ezi ziquka i-cranberries, i-cranberries, ama-cloudberries, i-strawberry, i-blueberries.
- Ukusela.
Iijusi, i-kisels, iziphuzo ziselo, iincompotes, i-teas ebuthathaka emnyama kunye nohlaza, ikhofi ebuthakathaka-kunokwenzeka kwaye kuncedo ukusela isisu.
Utywala, utywala, ubhiya, iifayili ezinamandla kunye nekhofi, amanzi a-carbon.
Izinto ezincinci ezifunekayo kumfazi okhulelweyo.
Iimaminerali eziyimfuneko ezifunekayo ekuphuhliseni umntwana kunye nekhosi eqhelekileyo yokukhulelwa yi-calcium, i-phosphorus kunye ne-magnesium.
ICalcium.
Yilungu eliyimfuneko kwinkqubo yokucima igazi. I-calcium ibandakanyeka kwinkqubo yokuqhekeka kwemisipha, ukugaya kunye nomsebenzi wenkqubo yeentlanzi kungekhona kuphela koomama, kodwa nangomntwana ozayo. I-calcium yansuku zonke iintsuku ngosuku lomntwana esiswini kwisibeleko ngu-250-300 mg. Okokuthi, ekuzalweni, umzimba womntwana uqulethe i-25 g ye calcium.
Emzimbeni womama ozayo, i-calcium ikhona kwi-bone and cartilage tissues. Kule nkalo, umama ozayo unokujamelana neengxaki ezifana nokubola kwezinyo, ukubola kwezinyo kunye nokulahleka, iincampu.
Ukudla kwekhalenda kwansuku zonke kubafazi abakhulelwe ngu-1.5 g. Imithombo ye-calcium: Ubisi obisikiweyo kunye nemveliso yobisi, iisizi, iinqabunga, imifuno eluhlaza.
Ukondliwa okongeziweyo kwamalungiselelo e-calcium yezokwelapha kumiselwe ngugqirha, kuba i-calcium engaphezu komzimba inokukhokelela ekutyofweni kweetyu.
Phosphorus.
Iqokelela amathambo namazinyo, ithatha inxaxheba kwiinkqubo zegazi, iinkqubo ze-metabolism. I-Parodontosis yindlela yokuqala yokungabikho kwe-phosphorus emzimbeni. Umlinganiselo wansuku zonke we-phosphorus kumfazi okhulelwe ngu-1.5 g. Imithombo ye-phosphorus: intlanzi, isibindi, inyama yenkomo, amaqanda enkukhu.
Magnesium.
I-microelement ikhona kwithambo, imisipha kunye neentlungu. I-Magnesium ngumenzi wemisebenzi yeendlela ezininzi zeendlela zesifo neentliziyo. Umgangatho wemihla ngemihla ye-magnesium kubafazi abakhulelweyo ngu-250-300 mg. Ukungabikho kwe-magnesium emzimbeni kubangela ukupheliswa kokukhulelwa kunye nophuhliso lomntwana. Imithombo ye-magnesium: i-watermelon, i-buckwheat, i-oatmeal, i-wheat groats, i-peas.
Kubalulekile ukwazi ukuba ezo zinto zikhoyo emzimbeni ngobuncinci ngexesha lokukhulelwa zenza imisebenzi ebalulekileyo ekuphuhlisweni komntwana:
i-potassium kunye nenkxaso ye-sodium ingeniso-ityuwa yokulinganisa kwendalo (iivini, iiperesi, iiperesi, i-nut, amakhowe);
Intsimbi iyinxalenye ye-hemoglobin (i-cocoa, isibindi, i-buckwheat, i-oatmeal, i-apula, amaqanda);
- I-Copper inoxanduva lokuguqulwa kwesikhumba kunye neenwele, inxalenye ye-elastin (i-cocoa, ikhodi yesibindi, i-squid);
- i-cobalt iphakamisa ukutyunjwa kwentsimbi (inhlanzi, i-squid);
- iodine ilawula ukuveliswa kwamahomoni e-thyroid (iodidi ye-potassium);
- I-Manganese ithatha inxaxheba ekubunjweni kwamathambo (i-millet, isinkwa esimnyama, i-buckwheat),
- I-Zinc isekela i-balance balance, ithatha inxaxheba ekubunjweni kweeseli zegazi (isibindi, ushizi, iilentili).
IiVithamini kunye ne-vitamin complexes kubafazi abakhulelweyo.
Inani elikhulu lamavithamini lifumaneka kwizityalo kunye nemifuno. Ngelo xesha, umntu kufuneka azi ukuba inokugcinwa kwexesha elide kunye nokunyuswa kwezoshisa, uninzi lwezondlo kunye namavithamini.
Kwakhona, kubafazi abakhulelweyo, iingcali zenze iivithamini ezikhethekileyo ezibonelela iintswelo zemihla ngemihla kunye nomntwana kwiivithamini kunye nezinto ezilandelelanayo. Ii-vitamin complexes zingathengwa kwi-pharmacy. Ii-vitamin eziphambili kwiimali ezikhulelweyo: i-Elevit-Pronatal, i-Complivit-Mama, iSan-Sol yabasetyhini abakhulelweyo nabancengayo, i-Vitrum yabasetyhini abakhulelweyo, iMerna, i-Pregnavit, njl.