Dziko lonse likusintha
Mu trimester yoyamba, kuphulika kwa mahomoni kumachitika. Koma motsatira zokonda za m'mimba, pangakhale phokoso: chifukwa cha toxemia, simukufuna chirichonse. Mu izi, komabe, ubwino wake. Kuti tichotse zofuna zowononga zoipa, tikufunikira masiku 40-60 (zochuluka kwambiri ndikusintha toxicosis). Kotero mutabwerera kulakalaka, muyambe poyambira: musatenge chakudya chosala, koma pa saladi ndi nsomba yophika. Zokhudzana ndi zinyenyeswazi, kusowa kwa chilakolako chanu pachiyambi cha mimba sikungamukhudze kwambiri: mwachidziwitso, adzakhala ndi malo okwanira. Koma ndithudi kuyamba kuyamba kukonzekera mavitamini oyenerera kwa amayi apakati. Mosakayikira, simuyenera kudzipatula nokha: fufuzani mankhwala omwe samapangitsa kuti azikhala osakondweretsa. Ndi bwino ngati ndi mkaka, nsomba (osati kukula kwakukulu - zimaphatikizapo mankhwala osokoneza bongo), zakudya, zakudya, tirigu, masamba ndi zipatso. Chinthu chachikulu sichiyenera kusankha "chemistry": chakudya chamzitini, pelmeni ... Ingoiwala za chips ndi kampani. Zowopsa kwa inu ndi mwana wanu ndizo zakudya zomwe zingayambitse matenda: nsomba zofiira, nyama, mazira, mkaka wosasakanizidwa, tchizi ndi nkhungu. Mulimonse - palibe malire! Kodi palibe poizoni? Kumbukirani lamulo: mu trimester yoyamba muyenera kupeza pafupifupi 2500 kcal tsiku, yachiwiri - 3000, lachitatu - 2700. Ndipo osati phindu la ufa, koma chifukwa nsomba, batala, masamba, tirigu.
Zonse, inde!
Pali ziwiri zosaloledwa mu trimesters iliyonse. Komabe, ndi chachiwiri kuti mwanayo akukula molimbika kwambiri. Mafupa ang'onoang'ono amafunikira calcium yokwanira, ubongo - phosphorous ndi zinc, ndi thupi lonse la mwana - m'mavitamini. Chotsalira ndi chofunika kwambiri: Kuchokera pa 3 g ya mapuloteni omwe amadya ndi inu, 1 g amapita kumangidwe kanyama kakang'ono. Ndipo nkofunikira kuti "njerwa" zonse zikhale zapamwamba kwambiri. Zakudya zamakono kuwonjezera pa mapuloteni ofunika kwambiri amapatsa mwana mavitamini a calcium ndi B. Komanso, wotsamira pa kefir: mankhwala othandizira lacto- ndi bifidobacteria adzakutetezani ku mavuto ndi chimbudzi, mwachitsanzo, kuchokera kumimba. Mwa njira, tsopano chiberekero chokula chiyamba kumangirira pamphuno, kotero kukhumudwa sikuchotsedwa. Kuchokera - galasi la mkaka ngati chotupitsa chotsiriza pa ola lisanayambe kugona. Omega-3 fatty acids omwe ali mu nsomba amathandiza mwana kukula bwino. Ndipo chitsulo chochokera ku nyama zofiira ndi nkhuku ndi zokongola komanso zathanzi. Izi zimayendetsa mpweya wabwino kuchokera ku pulasitiki, zimateteza kuchepa kwa magazi kwa amayi apakati. Nonse awiri mudzakhala ndi masaya achangu! Koma osati agologolo okha amafunikira mwana. Amasowa mavitamini, omwe amakhala ochuluka kwambiri mu zipatso zobiriwira ndi masamba, mtedza, zipatso zouma. Choncho, nthawi zambiri mumadzivulaza ndi saladi ya zipatso ndi kuvala yogurt. Kupambana mpikisano, mafuta obiridwa osamveka: azitona, dzungu. Supuni imodzi pa tsiku imakhudza zonse zomwe mukufunikira ndi vitamini E ndi mafuta othandiza - zofunika amino acid. Magetsi ndi zinc zofunika pa dongosolo la mitsempha zimapezeka m'nyanja kale, nyemba, mavwende ndi mavenda. Ndipo mutengeni makapu ndi crumb ya buckwheat, oatmeal, macaroni kuchokera ku tirigu wa durumu. Kodi kulemera kwanu kuli koyenera? Pafupipafupi, mukufunikira tsiku 100 magalamu a mapuloteni, 80 magalamu a mafuta ndi 400 magalamu a chakudya. Yambani mwamsanga? Kuchepetsa kuchuluka kwa chakudya kwa 150 g.
Zosavuta, koma zowonjezera
Tsopano sitisowa kuti tichulukitse mbale zakumimba. Kusamala kwakukulu kunkaperekedwa kwa polysaccharides - zakudya zowonjezereka, zomwe zimakupatsanso mphamvu. Mtedza, mbewu ndi zipatso zouma - ndizoyenera kukhala patebulo nthawi zonse! Musanabereke, imodzi mwa ntchito zanu zazikulu ndi kuwonjezera kuphulika kwa matenda. Ndicho, mungathe kupirira mwa kusiya nyama milungu itatu pasanafike tsiku loyembekezeredwa. Ndipo kwa milungu iwiri - pita ku mkate kuchokera ku ufa wouma. Inu muli ndi phokoso silikusowa zophatikiza zowonjezera kuchokera ku maswiti ndi ma rolls. Musadalire pa mkaka: Kalisiyamu yambiri ikhoza kuthetsa kuphulika kwa mafupa a zinyenyeswazi. Idyani kasanu patsiku, koma muzipinda zing'onozing'ono. Mu theka loyamba la tsiku - mbale zazikulu-kalori, ndipo chachiwiri - mosavuta digestible. Ndiye mudzafika tsiku lofunika kwambiri, lokondwa komanso lodzaza ndi mphamvu.
Zipatso zamtengo wapatali ndi amondi
- Gulu limodzi la saladi
- 1 mphesa
- 1/2 wofiira anyezi
- ma almond angapo
- parsley
- 1 tbsp. supuni ya mafuta a maolivi
Kukonzekera:
Masamba a letesi ndi parsley, dulani manja anu, mphesa (ngati mungagwiritse ntchito lalanje), pezani khungu pa khungu lililonse. Dulani magawo, ndi anyezi - mphete zochepa. Sakanizani zitsulo zonse, salting, kuwaza ndi amondi ophwanyika. Nyengo ndi mafuta.
Okroshka ndi yogurt
- Nkhaka 1
- 1 mbatata yophika
- 50 g ya nyama yophika
- 1/2 mazira ophika kwambiri
- 5-7 Radishes
- amadya anyezi, katsabola, parsley, basil
- mchere
- galasi la yogurt
- • supuni 1 ya kirimu wowawasa
Kukonzekera:
Zamasamba zoyera, zidutswa mu cubes, salting. Yonjezerani pamenepo wosweka radish ndi amadyera. Dulani nyama ndi theka la dzira, yambani ndi ndiwo zamasamba. Thirani kefir, nyengo ndi wowawasa zonona, akuyambitsa.
Zikondamoyo
- 5 tbsp. supuni za ufa
- 1 dzira
- 1 chikho cha mkaka
- 1 tbsp. supuni ya masamba mafuta
- 1/2 chikho madzi
- mchere
Kwa kudzazidwa:
- 150 magalamu a yophika Turkey
- 20 g mafuta
- gulu la sipinachi 50 gm ya tchizi
Kukonzekera:
Kuphika zikondamoyo. Sipinachi yowonjezera, yonjezerani tchizi ndi grasi. Manga zoyika mu zikondamoyo. Fukani ndi tchizi ndikuyika mu uvuni, kotero zimasungunuka.