Okuqukethwe
Ukukhulelwa: ukuhalela ushizi?
Ngaphandle kobisi obuluhlaza kanye noshizi oqhakazile (ngenxa ye-listeriosis), ungazinciki! Izidingo zakho ze-calcium zikhuphuka ngo-30%. Ziyi-1 mg / ngosuku. Ukuze uzigcwalise, sebenzisa imikhiqizo yobisi emine nsuku zonke. Nokho, i-pasta ephekiwe njenge-Emmental noma ushizi we-Parmesan iphakathi kokucebe kakhulu kule mineral, ebaluleke kakhulu kusisekelo sohlaka lwamathambo engane nasekuvimbeleni umfutho wegazi ophakeme. I-Parmesan iqukethe ama-enzyme agayiwe (ama-probiotics) alawula ukuhamba. Faka ushizi ku-pasta yakho, imifino namasaladi. Ukuze unciphise ukudla kwamafutha, shintshanisa namayogathi alula.
Ukhulelwe, unxanela i-ham?
UHamu uqukethe amaprotheni agayeka kalula, awusizo ekugcineni imisipha yakho, namaminerali (insimbi ne-zinc) okuhlanganiswa kwamaprotheni afaka i-keratin (ehlanganisa izinwele nezinzipho). Yidla vacuum-packed. Futhi uma i-ham ephulukisiwe ifana nanoma yikuphi ukusikeka okubandayo okufanele kugwenywe, zitike ngakho egoqwe iParma ham. Ngenxa yesikhathi sayo sokuguga okungenani esiyizinyanga eziyishumi nambili, ayiseyona ingozi futhi ifakazela ukuthi iyagayeka kakhulu. Futhi iqukethe i-oleic acid (njengamafutha omnqumo).
Ukukhulelwa: ukulangazelela i-salmon?
Njengabo bonke izinhlanzi ezinamafutha, i-salmon entsha noma ekheniwe iwumthombo obalulekile we-omega 3 fatty acids (DHA), ebizwa ngokuthi kubalulekile. Kodwa izidingo zakho ziyandiswa phakathi nezinyanga eziyisithupha zokuqala ukuqinisekisa ukukhula kobuchopho bombungu. Ziphinde zinciphise ingozi yokuzalwa kwengane ngesikhathi sokuzalwa. Yidla i-salmon, kodwa futhi i-mackerel, i-sardine… Okungenani kabili ngeviki. Ngoba i-salmon, phakathi neketanga lokudla, ingaba ne-mercury ecebile, eyingozi kumntwana. Kungcono ukukhetha izinhlanzi ezincane ezansi kweketango lokudla. Gwema izinhlanzi eziqandisiwe ezindala kunezinyanga ezimbili, ezingaphansi kwe-DHA. Futhi khohlwa i-salmon ebhemayo (ngenxa ye-listeriosis). Gcwalisa ukudla kwakho ngamantongomane, ulethisi wewundlu namafutha e-rapeseed.
Ngikhulelwe, ngifuna isipinashi
Njengayo yonke imifino enamahlamvu (sorrel, ulethisi wewundlu, i-watercress, iklabishi, njll.), isipinashi sinikezwa kahle nge-folate (i-vitamin B9). Igolide i-folic acid idlala indima ebalulekile kusukela osukwini lwe-14 lokukhulelwa yokuvala ishubhu lemizwa yengane. Ukuze ugweme ukonakala futhi uqinise amasosha akho omzimba, idla imifino enamaqabunga njalo futhi ufafaze amasaladi akho ngemvubelo yotshwala. Imayini yangempela kavithamini B9!
Kiwi ukunxanela ngesikhathi sokukhulelwa
I-Kiwifruit efana ne-guava ne-citrus igcwele i-vitamin C. Iwusizo ukuqinisa amasosha omzimba futhi ilwe nokukhathala, le vithamini iphinde ilawule ukukhiqizwa kwamahomoni. Amasaladi ezithelo angavamile nama-strawberries awakho, futhi ahlinzekwa kahle ngovithamini C!
Uthanda i-steak tartare, ekhulelwe
Maye, kuzodingeka wenze ngaphandle kwayo ngenxa yengozi ye-toxoplasmosis. Ngakolunye uhlangothi, isifiso sakho ngokuqinisekile sisho isidingo sensimbi, esiphindeke kabili ezinyangeni eziyisithupha ezedlule. Le iron isiza ukulwa nokukhathala futhi inciphise ingozi yokungakabi yisikhathi. Ngakho i-steak, yebo, kodwa ... wenze kahle!
Kungani ngifuna amazambane ahlambulukile ngesikhathi sokukhulelwa?
Amazambane (njengazo zonke izitashi) kufanele adliwe ngakho konke ukudla. Ngempela, ngesikhathi sokukhulelwa, i-metabolism ye-carbohydrate iyashintsha futhi ingane yakho ihalela i-glucose. Amazambane (ngaphezu kwalokho, anikezwe kahle i-potassium), i-pasta, irayisi noma i-semolina, ecebile kuma-carbohydrate ayinkimbinkimbi, azohlangabezana nezidingo zomntwana kanye nezifiso zakho. Khona-ke, isitashi sisiza ukulwa ne-acidity yesisu.