Okuqukethwe
Ukudla okubili: ukudla kukamama onesi
Ukudla kukamama onesihlengikazi kudinga indlela ekhethekile nokucabanga okungaphansi kokukhulelwa. Ngemuva kwakho konke, ikhwalithi yobisi lwebele enganeni esanda kuzalwa incike kuyo. Futhi akukho okubaluleke ngaphezu kwempilo yakhe nokuthuthuka okuhambisanayo emhlabeni.
Ukulingana kwamavithamini
Ukudla okulungile komama oncelisayo kufanele kugcwele izici ezibalulekile zokudla okunomsoco. Okugxilwe kakhulu ekukhuleni kwevithamini D ne-calcium, ebalulekile emathanjeni nasemisipha. Ngaphezu kwalokho, kule nhlanganisela, amuncwa kangcono kakhulu. Zombili zitholakala emikhiqizweni yobisi, ezinhlanzini zasolwandle, nasemaqandeni. Ukuze uthuthukise izinzuzo, hlanganisa lokhu kudla nesipinashi, ulethisi, i-broccoli, i-bran, nokolweni ohlumile.
Amaprotheni onke
Vele, kufakiwe ekudleni kukamama onesihlengikazi futhi amaprotheni yizinto eziyinhloko zokwakha izitho nezicubu. Kepha qaphela! Amaprotheni obisi lweCow abangela ukuphazamiseka kokugaya ukudla ezinganeni. Ngalo mqondo, ukudla kobisi okuvutshiwe komama abahlengikazi kunempilo kakhulu futhi kuphephe kakhulu. Hlanganisa ama-250 ml we-kefir, i-100 g yama-hercule kanye nobhanana one-blender - uzothola i-smoothie enhle enomsoco kwasekuseni. Ngendlela, i-kefir ingashintshwa nge-yogurt, ne-banana-ne-pear.
Ukudla ngehora
Iseluleko esibalulekile kumama oncelisayo - ukudla kufanele kube ngamaqhezu futhi kube nama-calories amaningi. Inani lamandla ekudleni kwansuku zonke kufanele libe yi-500-600 kcal ephakeme kunokudla okuvamile. Ngokudla okunomsoco, umama ongumhlengikazi uvunyelwe ukudla okulula okulula ngamaqanda abilisiwe, i-cottage shizi enamafutha aphansi, i-rye toast noma i-cocktail yobisi omuncu nezithelo. Ngaphambi kokuncelisa, kungakuhle ukuthi udle noma uphuze inkomishi yetiye elimnandi elibuthakathaka.
Impilo engilazini
Amanzi asezingeni eliphakeme ekudleni kukamama ongumhlengikazi abaluleke kakhulu njengokudla. Ngaphezu kwamanzi ajwayelekile, ungaphuza amanzi amaminerali ngaphandle kwegesi, ama-compotes avela kwizithelo ezomisiwe netiye elimnyama elifanayo elibuthakathaka. Amajusi emvelo enziwa kangcono ngama-apula aphuzi. Kukholelwa ukuthi itiye eliluhlaza linomthelela omuhle ku-lactation. Kepha njengoba iqukethe i-caffeine, akufanele uthathwe yiyo, njengekhofi. Kepha isoda elimnandi ngeke lenze lutho ngaphandle kokulimaza.
Injabulo yemifino
Ekudleni komama oncelisayo, imifino yonyaka kufanele ibe khona. I-fiber, inqwaba yamavithamini namaminerali-ncamashi lokho okudingwa ngumama nengane yakhe. Ngakho-ke gcina izindlela zokupheka zesaladi zabomama abahlengikazi. Sika i-zucchini encane ibe yimichilo, uyihlanganise ne-100 g ye-cottage shizi ne-100 g ye-ulethisi (osikiwe noma odwengulwe ngesandla). Nonga isaladi ngamafutha omnqumo nejusi kalamula ukunambitha, ufafaze ushizi oqoshiwe.
Ukuphonswa kwezithelo
Ngaphandle kwezithelo, ukudla nemenyu yomama ongumhlengikazi akunakucatshangwa. Kepha khumbula, eziningi zazo ziqukethe okokungezwani komzimba. Lezi ngokuyinhloko izithelo ezisawolintshi, amabhilikosi, amakhabe kanye nama-strawberry. Noma yisiphi isithelo esishisayo, njenge-kiwi, uphayinaphu nomango, asivunyelwe. Ukusabela okweqile kuvame ukubangelwa izithelo ezibomvu. Amagilebhisi nawo azoletha ukungaphatheki kahle kwemvuthu. Ungenzani umama ongumhlengikazi? Amaresiphi anama-apula, amapheya, ama-plums nobhanana afaka ekudleni ngaphandle kokwesaba.
Iphalishi - amandla ethu
Okusanhlamvu kanye nezindlela zokupheka ezinazo ngomama ongumhlengikazi kuyisisekelo sokudla okunempilo. Ngaphandle kwezimo lapho ingane ingabekezelelani ne-gluten equkethwe okusanhlamvu. Thela ama-250 g we-buckwheat 500 ml wamanzi imizuzu engama-40. Faka ibhotela, faka ama-grits ku-microwave ngamandla agcwele imizuzu eyi-15. Nciphisa amandla okumaphakathi bese upheka iphalishi eminye imizuzu eyi-10. Yengeze ngeqanda elibilisiwe namakhambi - kuzoba nempilo futhi kube mnandi kakhulu.
Phakade nenyama
Ukudla kanye nezindlela zokupheka zikamama onesihlengo ngenyanga yokuqala kufanele kufake i-turkey noma inkukhu ngaphandle kwesikhumba. Kungcono ukulungisa isobho elikhanyayo kubo. Gcwalisa isifuba senkukhu esingu-1 namashinki amabili ngamanzi, pheka, ukhiphe igwebu. Sifaka u-anyanisi othosiwe, izaqathe nesilimo esidliwayo esinamagatsha anamanzi epanini. Ngemuva kwemizuzu engu-2, uthele kubo ama-½ zucchini cubes kanye no-15 g wamalenti. Letha isobho ukulungela, faka usawoti nezinongo ukunambitha, ufafaze ngamakhambi. Kule iresiphi, kwimenyu yomama onesi, esikhundleni samalenti, ungathatha i-vermicelli.
Umbuso Wezinhlanzi
Ukudla kukamama oncelisayo izinyanga, imenyu okulula ukuyithola ku-Intanethi, ayikwazi ukwenza ngaphandle kwezinhlanzi zokudla. Ungaqala ngama-cutlets enziwe ngezinhlobo ezinamafutha aphansi: i-hake, i-cod noma i-walleye. Sidlula nge-grinder yenyama i-1 kg yefilishi yezinhlanzi bese siyixuba namazambane ama-3, u-anyanisi o-2 kanye nesanqante e-1, egayiwe ku-grater. Shaya amaqanda ama-2 ngengcosana kasawoti nopelepele, wenze ama-cutlets, ugoqe imvuthu yesinkwa ubhake kuhhavini imizuzu engama-40 ngo-180 ° C.
Blacklist
Hlobo luni lokudla komama abancelisayo olungalimaza umntwana? Noma yimiphi imikhiqizo equkethe izithasiselo zokwenziwa. Kanye nemikhiqizo eqediwe kancane, ukudla okusemathinini, inyama ebhemayo kanye namakhukhamba enziwe ekhaya. Kuzodingeka uhlukane nokudla kwasolwandle, amantongomane, izinongo ezishisayo namasoso anamafutha. Ushokoledi, amaswidi, amakhekhe emvubelo kanye ne-confectionery akuvunyelwe ngokuphelele. Uma ungabaza ukuphepha komkhiqizo othile, bheka itafula lokudla likamama oncelisayo.
Kunoma ikuphi, lapho kwenziwa imenyu yokudla nemenyu yomama onesi, ukubonisana nodokotela ngeke kube yinto engadingekile. Izici zomuntu ngamunye kulokhu zidlala indima ebalulekile. Impilo enhle nokutholwa okujabulisayo kuwe nasenganeni yakho!