Ukudla okulinganiselayo
Uma ukudla ngesikhathi sokukhulelwa kuqashwe ngokukhethekile (ikakhulukazi esimweni sokudluliselwa kwezifo, uhlobo lwe-toxoplasmosis), lokho kwabesifazane ngesikhathi nje ngemva kokubeletha - kungakhathaliseki ukuthi ukuncelisa noma cha - kufanele kube kuningi. …
Ukuthanda epuletini lakho? Izithelo kanye / noma imifino (okungenani emi-5 ngosuku), ubisi nemikhiqizo yobisi (3 ngosuku), imikhiqizo yokusanhlamvu, amazambane kanye nama-pulses (esidlweni ngasinye, ngokuya ngesifiso sokudla futhi esiphelele ngokuphelele) noma amaprotheni afana nenyama, inhlanzi, inhlanzi. imikhiqizo namaqanda (ama-1 kuya ku-2 ama-servings ngosuku - ngobuningi obungaphansi kwalowo wokuhambisana, owenziwe ngemifino kanye nesitashi).
Ukukhawulela? Amafutha angeziwe, afana nalawo emikhiqizo enoshukela nosawoti (sebenzisa, ngaphezu kwalokho, usawoti one-iodized; ukudluliselwa kwe-iodine kusuka obisini lwebele kuya kusana oluyi-oda lika-50 µg / d;).
I-hydration ethuthukisiwe
Amanzi ad libitum ! Isiphuzo esisodwa kuphela esibalulekile emzimbeni, sibalulekile komama abasebancane, ikakhulukazi labo abancelisayo (futhi ukusetshenziswa kwabo, ngokusho kwe-EFSA *, kufanele kulingane no-2,3L wamanzi / ngosuku, okungukuthi 700mL ngaphezu kwe I-1,7L / ngosuku ngokuvamile inconywa nsuku zonke, ngezikhathi ezijwayelekile). Kufanele kushiwo ukuthi abesifazane abancelisa izingane zabo ibele bakhiqiza ubisi olungekho ngaphansi kuka-750mL olukhiqizwa ngosuku, olwakhiwe cishe u-87% wamanzi ...
Ukuze uhlose? Amanzi anamaminerali abuthakathaka, njengamanzi amaminerali emvelo e-Mont Roucous, anikezwa ngefomethi engu-1L, asebenza kakhulu! Umthamo oguqulelwe empilweni yansuku zonke yabazali: okuqinile, okuqinile, okulula ukukuthatha esikhwameni sakho… noma esandleni.
* I-EFSA = I-European Food Safety Authority