Chothandiza n'chiyani?
Zakudya zovuta. Iwo ali mu tirigu. Kuyamwitsa kumayambitsa kusowa shuga m'magazi a mayi, kotero ayenera kudya chakudya chokwanira pa tsiku. Ngati panthawi yoyamwitsa maola awiri kapena atatu kuti mudye chakudya chokhala ndi chakudya - izi zidzakuthandizani kusunga shuga m'magazi ndi kulamulira njala. Pakati pa zakudya ndizololedwa kudya shuga wosavuta monga kupanikizana, uchi, mafuta ochepa omwe ali ndi zipsera zamtengo wapatali komanso zipatso zatsopano. Samalani ndi citrus yekha - akhoza kuyambitsa zilonda m'mimba.
Madzi. Imwani magalasi 8 a madzi tsiku lililonse. Makamaka mukatha kudyetsa, muyenera kumwa kapu imodzi. Madzi ndi chimodzi mwa zifukwa zazikulu zomwe zimatsimikizira kuchuluka kwa mkaka. Pewani kumwa madzi a zipatso ndi zakumwa za carbonate, khofi ndi mowa.
Calcium. Awa ndiwo "zomangira" mafupa ndi mano a mwana wanu. Onetsetsani kuti mudye zakudya zamtundu wa calcium, monga zimatsukidwa kunja kwa thupi la mayi nthawi ya lactation. Imwani pafupifupi 600 ml. mkaka watsopano tsiku lililonse.
Mapuloteni. Musachite mantha kuti muwagwiritse ntchito ndi zakudya zamapuloteni. Muyenera kudyetsa magalamu 30-60 a nyama tsiku ndi tsiku. Puloteni imakhalanso ndi nkhuku, nsomba, nyemba, tchizi ndi mazira. N'zovuta kukula mafuta kuchokera ku mapuloteni. Koma padzakhala phindu lalikulu - kwa inu ndi mwana wanu.
Zinc. Chifukwa cha kudyetsa, thupi limatayika nkhokwe zake zamchere, kotero ndikofunikira kutenga njira zowonzetsera kayendedwe ka nthaka.
Iron. Zingatengedwe monga zakudya zowonjezera. Iron imakhalanso ndi tirigu wochuluka - buckwheat ndi mtsogoleri pakati pawo. Iron mu thupi iyenera kukhala yokwanira, mwinamwake inu mukukumana ndi kuchepa kwa magazi. Zingakhale zoopsa kwambiri.
Mafuta achilengedwe acids. Ndizofunika kuti ubongo ndi chithunzi cha mwanayo chikule bwino. Gwero la zidulo izi ndi nsomba, nyongolosi ya tirigu ndi mtedza.
Choyipa ndi chiyani?
Mafuta. Kugwiritsa ntchito mafuta mochuluka kumaonjezera chiwerengero cha zopatsa mphamvu tsiku ndi tsiku ndipo sikungathandize kuti thupi likhale lolemera kwambiri. Mukamadya nthawi yoyamwitsa, zimakhala zovuta kuti mukhale wolemera. Kugwiritsidwa ntchito kwa zakudya za mafuta kumachititsa kuti ntchitoyi ikhale yosatheka.
Mowa. Iyenera kuchotsedwa kwathunthu. Mowa ukhoza kupititsidwa kwa mwana kupyolera mkaka wa m'mawere ndipo, chifukwa chake, mankhwalawo ayenera kuthetsedwa. Izi zimathandizanso kuti thupi lizizira madzi m'thupi komanso kuchepetsa kuchuluka kwa mkaka. Komanso, mowa ukhoza kuvulaza mwanayo. Ngati amayi akukakamizidwa kutenga mankhwala omwe ali ndi mowa, kusamalira kwake sikuyenera kukhala kochepa. Tengani kumwa mankhwala musanayambe kudyetsa, kuti mutha kumwa mowa kuchokera mthupi mpaka mutadyetsa.
Chitsanzo cha kugawa chakudya kwa tsiku limodzi
Chakudya cham'mawa: Zakapu 1-2 za oatmeal ndi mkaka wonyezimira, 1-2 makapu a zofukiza kapena 3-4 magawo a mkate ndi uchi kapena kupanikizana, dzira yophika kapena 1 kagawo ka tchizi, zipatso kapena 1 chikho cha saladi, 1-2 makapu a madzi.
Chakudya chamadzulo chachiwiri: mkate umodzi wokhala ndi mkaka wosakanizika, kapu imodzi ya mkaka, 1-2 magalasi a madzi.
Chakudya chamadzulo: 2-4 magawo awiri a mkate, 1 avocado pang'ono, magawo awiri a nyama zonenepa, gawo lalikulu la saladi ya masamba, zipatso zatsopano zomwe mungasankhe, 1-2 magalasi a madzi.
Chakudya: Zakangweji ndi mandimu komanso udzu winawake wambiri, 1-2 magalasi a madzi.
Chakudya: 90-150 g wa nyama yowirira yofiira, nkhuku kapena soya ndi zonunkhira (kapena 180-300 magalamu a nsomba), mazira opunduka ndi nyama ndi tchizi, mbatata zowonongeka kapena 1 chikho cha mpunga kapena pasitala, zipatso zamasamba kapena zowonjezera zipatso , Magalasi 1-2 a madzi.
Chakudya chamadzulo: 1-2 magawo awiri a mkate ndi kupanikizana kapena uchi, 1 kapu ya mkaka kapena yogurt.
Izi ndi zofunika!
1. Idye chakudya chokwanira ndi tirigu nthawi zonse tsiku lonse.
2. Imwani madzi musanayambe komanso pakati pa chakudya.
3. Imwani pafupifupi 600 ml. mkaka watsopano tsiku lililonse.
4. Kawiri pa tsiku, idyani zakudya zamapuloteni.