Khadi loyamba la bizinesi lamalonda ndi toxicosis. Zoona, amayi ena amtsogolo ali ndi mwayi - samawazunza.
Musati mudzipangitse nokha ndi kabichi saladi, ngati simukukondwera ndi imodzi, yokhayo yokha. Dikirani. Nthawi yake idzafika! Teyi ya ginger kapena peppermint (masamba angapo a kutsanulira madzi otentha ndi kuwonjezera supuni ya uchi) ndi mtedza wambiri (wina kupatulapo nthikiti) kapena zokopa zamchere zabwino zidzakuthandizani kuti mubwererenso m'mawa. Ndipo madzulo masana, yesani saladi ndi supu za masamba. Tsopano thupi lanu likukonzekera mwakhama ndikukonzekera ku dziko latsopano. Ndipo choyamba muyenera kusamalira zofunikira za mwanayo.
Amafunika: folic acid, zinki, mkuwa ndi selenium, kuteteza kufooka kwa msana wa msana, zofunikira kuti maselo akule ndi kubereka; mavitamini E, B6 ndi magnesium, zomwe zimachepetsa kufala kwa kuperewera kwa amayi omwe amachitika pa sabata la 9-12; iodini, cobalt ndi selenium, zimafunika kuti zithokomiro zikhale zowonongeka.
Ma biskiiti
- mazira azungu 3,
- 200 g shuga,
- 300 g wa mtedza,
- 2 tbsp. supuni za madzi alionse
Mazira amathira mu thovu lakuda, ndiyeno, pamene akupitiriza kumenya, yikani supuni ya supuni ya shuga ndikupera pa chopukusira nyama walnuts. Pepani misala pamphika wophika, oiled, mu mawonekedwe a mphete ndi mabwalo. Kuphika pa kutentha kwakukulu (100C) kwa mphindi 30-40. Sungani cookies ndi madzi ndi kuwaza ndi wosweka mtedza.
Broccoli soufflé
- 300 g wa broccoli,
- anyezi 1,
- 150 g ya tchizi,
- 1 tbsp. supuni ya batala,
- 2 tbsp. spoons wowawasa zonona,
- mazira 2,
- 1 tbsp. supuni ya mkate
Broccoli kuphika kwa mphindi zinayi, kuzizira, kukopa ndi mphanda. Anyezi amatha kudula komanso kusunga mafuta, kuphatikizapo kabichi, mchere, tsabola. Sosidi tchizi pa grater yaikulu. Zigawo zosiyana ndi mapulotini, mapuloteni a whisk, kusakaniza yolks ndi kirimu wowawasa ndi tchizi, kuwonjezera broccoli. Mapuloteni amalowerera mosamala. Pangani nkhungu ndi mafuta, kuwaza ndi zikondwerero. Ikani souffle, kuphika kwa mphindi 20 pa 180 ° C.
Nthawi zonse mumamva kuti ndinu wamisala komanso wofooka? Kuchepa kwa magazi m'nthaŵiyi ndikochitika kawirikawiri.
Mitsempha yonse yamphamvu ya toxicosis, ndi kusokonezeka kwa matumbo kungayambitse kuchepa kwa hemoglobin. Magazi a chinthu ichi amawonedwa kuti ali 120-160 g / l. Ngati chiwerengerochi sichiposa 110 g / l, ndiye kuti muli ndi vuto la kuchepa kwa magazi. Pa chakudya cha tsiku ndi tsiku, monga lamulo, kokha 12-15 mg. Ndipo 2-2.5 mg okha ndi ofanana. Kuti muphimbe zosowa za thupi la izi, idyani chiwindi, buckwheat, beets ndi maapulo. Musaiwale za zomera ndi zamasamba. Ndipotu, vitamini C imathandiza kuyamwa chitsulo. Sizimapezeka ndi malalanje ndi zipatso za mphesa, koma ndi black currant, parsley, kabichi, komanso zakudya zonse zokoma kwa amayi apakati.
Msuzi ndi sipinachi
Mphindi 20
2 servings 1380 kcal
Masentimita 100 a sipinachi ayisikilimu kapena gulu la atsopano, 1 supuni ya mafuta, 1 anyezi, 1 mbatata (nyemba), 1 mbatata, 1 galasi la madzi, 1/4 tsp marjoram, 1 bay tsamba, mchere, tsabola, kirimu wowawasa.
Anyezi anakhetsedwe bwino ndipo amaika poto ndi mafuta ophimbitsa mafuta, mphindi zisanu. Onjezerani mbatata zophika, kuthira madzi pang'ono ndi nyama kwa mphindi 10. Kenaka ikani sipinachi, madzi, kuwonjezera marjoram, tsamba la bay, mchere, tsabola. Cook, oyambitsa, 3 minutes. Thirani mu phula, lolani ilo liziziziritsa, liphani ndi blender. Preheat ndi kutumikira ndi kirimu wowawasa.
Muyenera kusamala kwambiri ntchito ya m'matumbo. Idya zakudya zowonjezera.
Kuchepetsa m'mimba kumatulutsa kuchepa kwa njira zowonongeka ndi kuchepetsa kuperewera kwa zakudya zokoma ndi zathanzi kwa amayi apakati. Ndipo chodabwitsa ichi, mwatsoka, ndizoloŵera kwa 57% a amayi oyembekezera. Ndizidziwitso zomwe zachitika, mungathe kupirira mofulumira ndi menyu yanu. Idyani zakudya zamtundu wowawasa ndi zipatso zouma, masamba omwewo, ali ndi mitsempha yambiri, yolimbikitsa ntchito ya m'matumbo. Pewani mchere wotchedwa mashed, jelly, soups mucous, pastry, tiyi, kakale ndi chokoleti. Ndi bwino kuyamba tsiku ndi madzi kapena madzi ozizira, ndikumaliza ndi yoghurt ndi oatmeal, chimanga cha chimanga kapena apulo wophika ndi zipatso ndi zoumba. Olemera mu minofu, mpunga wofiirira, nayenso, musaiwale kuti mukhale nawo mu menyu yanu.
Kuthamanga ndi ziphuphu ndi zipatso
1 chikho cha yogurt chachilengedwe, 1 tbsp. supuni ya oatmeal, 1/4 apulo, nthochi ya 1/2, magawo angapo a Chimandarini kapena alanje.
Zipatso zatsukidwa bwino. Banana ndi tangerine peel. Zonse ziduladutswa muzidutswa. Onjezerani ziphuphuzo ndi kudzaza ndi yogurt. Sakanizani osakaniza ndi yoghuti ndi kudya mbaleyo ndi supuni mwamsanga kapena muzisiye kwa mphindi 15-20, kotero kuti ziphuphu zidzatupa. Ngati mukufuna, osakaniza akhoza kuphatikiza ndi blender.
Maapulo ophika
2 maapulo, 25 g batala, 1/2 tsp cinamoni, 1/2 chikho zoumba, ochepa yamatcheri okoma, 2 tbsp. supuni ya madzi, 1/2 chikho cha madzi.
Maapulo (makamaka semisweet mitundu) amatsukidwa bwino, amachotsa pachimake ndi kuwapachika pamalo osiyanasiyana. Odzola mafuta ndi zitsamba za sinamoni, onjezerani zoumba ndi yamatcheri. Lembani ndi chisakanizo cha maapulo. Pansi pa mbale yophikira, tsanulirani madzi pang'ono ndikuyika maapulo kumeneko. Kuphika mu uvuni kwa 20-30 mphindi pa sing'anga kutentha. Musanadyetse minda ndi madzi.
Mwezi wa 4
Ndi nthawi yowonjezerapo chakudya chamtundu wa zakudya! Mu zakudya zomwe mumadya, payenera kukhala ndi mapuloteni okwanira, mafuta ndi zakudya.
Pa theka lachiwiri la mimba, mwana wanu akukula mwakuya ndikukula. Phalapenti imapangidwa mwakhama, kuchuluka kwa amniotic madzi kukuwonjezeka, katundu pa ziwalo zonse ndi machitidwe a thupi lanu tsopano akuwonjezeka. Ngakhale izi, chikhalidwe chanu chatsintha. N'chimodzimodzinso ndi njala ndi maganizo. Idyani thanzi! Koma musaiwale kuti chakudya choyenera ndi chitsimikiziro cha moyo wabwino. Mapuloteni a zinyama amakhala kutali m'mimba, ndipo amakhala ndi zotsatira zosangalatsa pa dongosolo la manjenje. Choncho, konzekerani nyama ndi nsomba m'mawa ndipo musadye.
Mafuta a azitona ali ndi omega-9 fatty acids, omwe amaletsa kutsegula kwa mafuta m'thupi mwazitsulo.
Tchizi, monga tchizi, ndi calcium yochuluka. Ndipo microelement iyi imadziwika ngati zomangamanga za mafupa a zinyenyeswazi.
Mazira ndi ofunikira kwambiri mu choline, yomwe imathandiza kwambiri pakukula kwa ubongo m'madera okhudzana ndi kukumbukira.
Nyama (veva, kalulu, nkhuku ndi Turkey) ndizo zikuluzikulu za mapuloteni apamwamba a nyama.
Nyemba zili ndi mapuloteni okwana 30%. Malingana ndi zomwe zili, zimatha kupikisana ndi nyama kapena nsomba. Ilinso ndi tizilombo tomwe timagwiritsa ntchito: potaziyamu, calcium, magnesium, zinki, mkuwa.
Mwezi wachisanu
Chiwindi cha mwana chidayamba kugwira ntchito ndikupanga bile. Phatikizani muzinthu zamakono zomwe zili ndi mafuta othandiza kwambiri.
Mkaka, kefir, kanyumba tchizi, yogurt, nyama yophika ndi nsomba, tchizi chobiriwira, komanso masamba, chimanga ndi maolivi ndi zofunika kwambiri kwa inu. Amakhala ndi mapuloteni apamwamba komanso amino acid. Koma ngati tikulankhula za mkaka, adakali wotchuka chifukwa cha phosphorous ndi zinthu zina zofunika kuti chiberekero chikule komanso kukula. Zonsezi ndi zabwino, koma pali bulu, muffins, mikate? .. Mu theka lachiwiri la mimba, zonsezi zimafuna! Koma tikuchenjeza: tsopano, pamene mukulemera kwambiri (pafupifupi 300-450 g pa sabata), ganizirani za zakudya zanu mosamala kwambiri. Kutuluka, zopanda kanthu zakagawuni! Zothandiza kokha maswiti!
Mafuta a azitona ndi zitsamba
Mphindi 5 2 servings 1200 kcal
25-30 ml mafuta, osakaniza 1 tsp zitsamba (Chiitaliya, Chifalansa)
Sakanizani batala bwino ndi zitsamba. Atumikireni saladi, sungani mkate mkati mwake. Mukhoza kuwonjezera adyo kwa osakaniza. Ndipo iye, ngati udzu, ayenera kukhala wouma. Ndipo kuti mukhale ndi adyo onunkhira a garlic, perekani mafuta oterewa kudula mu magawo ndi kuuma mu uvuni. Mafuta akhoza kutsukidwa ndi mbatata wedges, nkhuku ndi Turkey asanaphike.
Borsch ndi nyemba
1-2 beets, mbatata 1, karoti, 1/2 anyezi, 100 g kabichi, 1/4 chikho nyemba, 1 tbsp. supuni ya supatso ya phwetekere, supuni 1 ya viniga ndi shuga.
Pamene nyemba zimagwedezeka, sungani ndi beets, kaloti ndi anyezi. Sakanizani ndi phwetekere, viniga ndi shuga. Ikani mbatata yophika mu mphika wa madzi otentha (1 L), mutatha mphindi khumi - kabichi wodulidwa, ndipo pambuyo pa mphindi 2 - masamba otsala. Bweretsani kuwira ndi kuwonjezera nyemba zogwiritsidwa ntchito. Dikirani mphindi zisanu pa moto wawung'ono.
Mwezi wachisanu ndi chimodzi
Pakadalirika kwambiri panthawiyi, minofu ndi dongosolo la mwanayo limakula. Choncho, amafunikira calcium
Kuwonjezera pa kusowa kashiamu
Komabe, munthu sangathe kuyembekezera kuti mankhwalawa adzakupatsani mlingo wa tsiku ndi tsiku wa calcium kwa inu ndi zinyenyeswazi. Ngati kafukufuku wa magazi akuwonetsa kuti kashiamu sikokwanira, adokotala adzalangiza kutenga mankhwala apadera. Kenako mafupa a mwana ndi mano anu adzakhala amphamvu.
Zipatso za saladi mu chinanazi
1 chinanazi, 1/2 apulo ndi lalanje, 1/2 galasi la zoumba, yamatcheri angapo, mtedza 4, 1 tbsp. Wophikidwa Madzi Ophikira
Dulani pamwamba pa chinanazi "" 43 ndi kuchotsa mwatcheru thupi, kuchotsa chofunikira. Maapulo ndi lalanje, pambuyo poyeretsa, kudula mutizidutswa tating'ono ting'ono, tingochotsa zamkati za chinanazi, kuwonjezera kutsuka zoumba ndi yamatcheri. Zipatso zonse zipatso mu chinanazi, ndi kukongoletsa ndi kukwapulidwa kirimu.
Malamulo oyambirira a kudya
Tsopano muyenera kudya zakudya zatsopano zomwe chakudya chosasinthika ndi zinthu zomwe zimagwira ntchito zamoyo (masamba atsopano, zipatso ndi zipatso) zasungidwa.
Kotero inu munapita kunyumba! Konzekera kubereka - timayang'ana kulemera!
Mawu anu ndi "musapitirire"! Ndipo ine ndekha ndi zinyenyeswazi. Akatswiri ambiri amalangiza kuti asinthe zakudya za masamba. Kodi ndizovuta? Monga mwayi ukanakhala nawo, ine ndikufuna kudya lero ndi tsopano? Masamba a masamba ndi saladi samakulimbikitsani ... Ndingathe bwanji kukhala ndi nyama? .. Magalamu 100 pa tsiku ndi okwanira kwa inu. Kumbukirani kuti kuchuluka kwa mapuloteni a nyama kumachepetsanso kuchepa kwa tizilombo toononga, kotero kuti tisawonongeke, samalani ndi mbale zakudya. Ndipo ngati simungakwanitse kupereka kagawo kameneka, konzekerani ndi mbale yoyenera, mwachitsanzo, ndi prunes. Zokwanira ndi nyama zowonongeka zokhala ndi sipinachi kapena pirding nyama ya nthunzi. Zovuta! Musaiwale kusungira nokha ndi zipatso zouma ndikudya tsiku lililonse. Maapuriko owuma, prunes, zoumba bwino zimalimbikitsa ntchito ya m'matumbo.
Mwezi wachisanu ndi chitatu
Nthawi ya nsomba ndi pectin! Woyamba adzasamalira chitukuko cha ubongo wa mwana, ndipo wachiwiri adzayeretsa thupi la poizoni.
Tsopano ubongo wa mwana ukukula mofulumira: ndi maselo 100,000 mphindi! Kukula kwa ubongo, mafuta a polyunsaturated acids amafunika (amapanga 2% ya ubongo), amachititsa nsomba zina zamadzi, zomwe zingayambitse matendawa ndi mavairasi, mavairasi ndi mabakiteriya. - Matenda a m'mimba ndi amodzi mwa magawo amtsogolo a mimba.Amasamba, maapulo, beets, kaloti, masamba - magwero a pectin, omwe amachititsa kuti thupi liziyenda bwino ndipo lidzakhala "kutsogolera" tsamba lanu la "kugona" m'mimba.
Mwezi wa 9
Pezani calorie zakudya. Koma onetsetsani kuti ali ndi mavitamini oyenera ndi kufufuza zinthu. M'masabata omaliza a mimba, muphatikizenso zakudya zambiri.