“Kumele wazi ukuthi kudingeka u-500 kuya ku-700 kcal/ubisi ukwenza ubisi lwebele. Yingakho kubalulekile ukuqapha ukudla kwakho ngalesi sikhathi esibalulekile, futhi ikakhulukazi izinga lakho. Ngesikhathi sokuncelisa, izakhi zomzimba zimunca kangcono umzimba ”, kuphawula uMarina Colombani, isazi sokudla kanye ne-micronutritionist. “Eqinisweni, akulona inani elibalulekile. “Izinqolobane” eziqoqwe ngesikhathi sokukhulelwa ziyaqhubeka nokukunikeza amandla,” kuchaza yena. Kumenyu kamama oncelisayo: sigxila ezinhlobonhlobo! Ngezithelo, imifino kanye namaprotheni ekudleni ngakunye, ukudla okunesitashi okuphelele, ama-pulses, ama-servings amabili noma amathathu emikhiqizo yobisi ngosuku, izinhlanzi ezinamafutha kanye noma kabili ngesonto namanzi angenamkhawulo. “Owesifazane oncelisa ingane yakhe ibele bese ekhiqiza ubisi oluyi-800 kuya ku-900 ml nsuku zonke, kufanele aphuze okungenani amalitha amabili kuya kwayi-2 amanzi ngosuku. Uma amanzi angenalutho ebusa ekungeneni, i-hydration ingavela futhi isobho, i-gazpachos noma i-infusions ngaphezu kwalokho ", kusho uchwepheshe.
Ukulalela umzimba wakho
Isikhathi sokuncelisa akufanele sihambisane nesokudla. “Kubalulekile ukudla okwanele usengozini yokukhathala,” kuxwayisa uMarina Colombani. Yingakho ukudla okulula “kugunyazwe” ukugwema imivimbo yephampu. Kungaba inqwaba yembewu yamafutha noma ucezu lwesinkwa se-wholemeal nebhotela elincane, isiphuzo esishisayo, isithelo esisha noma i-compote ngaphandle koshukela owengeziwe, noma ngisho nejusi yesithelo. Gwema i-caffeine edlula obisini lwebele (inkomishi engu-1 noma 2 ngosuku ubukhulu) kanye nama-sodas. “Uma ufuna ukuphuza isiphuzo ngezikhathi ezithile, linda uze uqede ukudla kwakho. Futhi linda amahora angu-2-3 ukuze unikeze isifuba futhi, ”kuphetha uMarina Colombani.
Kuvidiyo: Ukuncelisa: ingabe ingane yami ithola ubisi olwanele?
Lapho uncelisa, kuhle ukudla ukudla okulinganiselayo ukuze ugcwalise amavithamini, amaminerali, amaprotheni, njll. Singakhetha izinhlobo ezithile zokudla ukuze zibe namandla futhi zikhuthaze ukukhiqizwa kobisi.
Imithombo yebhali
I-Barley malt inemiphumela ye-galactogenic. Okusho ukuthi, kuthuthukisa lactation. Itholakala kubhiya omnyama (ongewona utshwala), imvubelo yotshwala noma kumpushana we-Ovomaltine. Imvubelo ye-Brewer's, ngama-flakes, ifafazwa kuma-saladi, isibonelo. Iqukethe amavithamini eqembu B avikela amathumbu futhi aqinise izinzipho nezinwele. Iqinisa amasosha omzimba kanye nezinzwa futhi ilethe amaminerali emzimbeni (i-potassium, i-calcium, insimbi, i-magnesium).
Izinhlanzi ezinamafutha
Ama-anchovies, ama-herrings, ama-sardine nama-mackerel aphakathi kwezinhlanzi ezinamafutha. Ecebile kakhulu ku-omega 3, ama-fatty acids amahle, abamba iqhaza ekuthuthukiseni isimiso sezinzwa nobuchopho bengane. Futhi aqukethe uvithamini D kanye ne-magnesium. Ifakwe emanzini anosawoti, ekheniwe noma eyosiwe, ungadla izinhlanzi ezinamafutha kanye noma kabili ngesonto.
Imbewu kawoyela
Ama-alimondi, ama-walnuts, ama-hazelnuts acebile ku-polyunsaturated fatty acids. Babamba iqhaza ekusebenzeni kahle kwesimiso sezinzwa namaseli. Icebile kakhulu nge-magnesium, ikuthoba usuku lonke. Umphumela wabo wokusuthisa usiza ukuvimbela izifiso, ezivamile lapho uncelisa. Unganqikazi ukudla amafutha axutshwe, ukushintsha ubumnandi kanye neminikelo. Idlanzana ngosuku lanele.
Itiye lamakhambi
Ungakweqi ukuncelisa itiye le-herbal! Kukhona ikakhulukazi i-fennel ne-verbena esekelwe. Zikuvumela ukuthi uhlale u-hydrated futhi ukhuthaze ukuncelisa ngenxa yomphumela wabo we-galactogenic. Sithola ezinye
ezitolo ezikhethekile ze-organic noma emakhemisi. Ijubane elilungile lokuthola imiphumela? Yidla
Ama-herbal teas ama-3 ngosuku, afakwe kahle.
Isaqathe
Itholakala unyaka wonke, isanqante sigcwele izinzuzo. Yibeke kumenyu, iphekwe noma eluhlaza. Akukhona nje ukuthi igcwele amavithamini C, B no-K, kodwa ngaphezu kwalokho iqukethe i-vitamin A. Lokhu kukhuthaza ukuthuthukiswa okufanele kombono. Ukuze uphindaphinde izinzuzo zayo, yidle iyoliswe ngamafutha omnqumo noma we-rapeseed.
Amayogathi ezimvu
Uma usola ukungezwani nobisi lwenkomo, khetha iyogathi noshizi owenziwe ngobisi lwembuzi noma lwezimvu ukuze uvikele ingane yakho. Ziyimithombo emihle ye-calcium namaprotheni.
amaqanda
Ecebile nge-omega 3, amaqanda (abhalwe ukuthi Bleu-Blanc-Cœur, isibonelo) angadliwa nsuku zonke lapho inhlanzi noma inyama ingekho kumenyu. Njengoba enikezwe kahle ngamaprotheni, aletha umthamo omuhle wamandla emzimbeni. Futhi ziwumthombo obalulekile wevithamini B othuthukisa ukugxila kanye nobuchopho.