Kuvame ukuthiwa ukuthi isidlo sokuqala sosuku sibaluleke kakhulu osukwini futhi ngesizathu esizwakalayo: umzimba wakho ubuzila ukudla amahora ayi-10 kuye kwayi-12 ngakho-ke awutholanga mandla. Okubaluleke kakhulu ngesikhathi sokukhulelwa ibhulakufesi, kufaka phakathi abesifazane abajwayele ukuba nesicanucanu.

Ukudla kwasekuseni kwakho okuhle kuzoba yikhona okuzoba ibhalansi efanelekile ukwanelisa izifiso zakho nokuhlangabezana nenqubo yokudla kwasekuseni okulinganiselayo. Kumnandi noma kumnandi, kunezidlo zasekuseni eziningi ezilinganayo njengoba kunezifiso zowesifazane okhulelwe.

Kodwa bonke bazohlinzeka ngesikhathi esifanayo ama-carbohydrate angumthombo oyinhloko wamandla amangqamuzana omzimba, amafutha abalulekile ekusebenzeni kwawo ngendlela efanele, i-calcium ekukhuleni kwengane futhi yiqiniso, amavithamini, amaminerali, i-fiber kanye nama-antioxidants.

Uma ibhalansise kahle, ibhulakufesi lingakwazi:

• ukugwema ukuzila ukudla isikhathi eside okungalimaza ukukhula komntwana
• ukuhlangabezana nezidingo ze-glucose yengane
• ukuhlangabezana nezidingo zamavithamini namaminerali kamama nengane
• gwema izinkinga zokuhamba uma umkhiqizo we-cereal ungahlungiwe futhi uma isithelo sidliwa sisanda
• gwema umuzwa ongemuhle wendlala ngaphambi kwasemini futhi ugweme ukudla okulula, okuyimbangela yokukhuluphala ngokweqile.

Futhi uma ungomunye wabesifazane abakhulelwe abangama-50% abanesicanucanu, ukudla ukudla kwasekuseni okuhle kuzobasiza kakhulu ngoba khumbula ukuthi indlala ikhulisa isicanucanu.

Nikeza uphethiloli wekhwalithi enhle: ama-carbohydrate aphansi e-GI

Njengoba wazi, ama-carbohydrate angamandla kawoyela omzimba wakho, futhi-ke, ngawengane yakho. Kodwa qaphela: akuwona wonke ama-carbohydrate adalwe alingana ngokombono wokudla okunempilo. Sijwayele ukusho ukuthi kunoshukela omncane noshukela osheshayo. Le mibono ayilungile ngokuphelele. Ukunemba, kunezinhlobo ezimbili zama-carbohydrate:

• Lezo ezenyusa kakhulu amazinga kashukela bese zidala i-hypoglycemia esebenzayo. Lokhu kubangela, ngemva kokudla, umuzwa ongemnandi wokukhathala, indlala noma ngisho nokungakhululeki. Lawa abizwa nge-GI ephezulu (Glycemic Index) carbohydrates. Mayelana nesidlo sasekuseni, lokhu kuthinta isinkwa esimhlophe ngokwesibonelo, kodwa nesinkwa se-wholemeal, okusanhlamvu “okukhethekile kwasekuseni” okucolisisiwe, ushukela omhlophe, onsundu nowonke kanye namakhekhe amaningi.
• Lezo ezenza ukwanda okulingene kwamazinga kashukela egazini futhi okungezona izimbangela ze-hypoglycemia esebenzayo. Basutha isikhathi eside futhi bakuvumela ukuthi uvikele indlala phakathi kokudla. Lezi yisinkwa esibalulekile, isinkwa esimnyama, i-Wasas fibers, i-oatmeal, i-muesli ene-flaky, izithelo ze-oleaginous (ama-alimondi, ama-walnuts, ama-hazelnuts, njll.) kanye neningi lezithelo. . Ama-sweeteners alandelayo nawo ane-GI ephansi: i-fructose, isiraphu ye-agave, i-xylitol, ushukela kakhukhunathi, uju lwe-acacia.

Njengoba ubona, lesi yisigaba sesibili sama-carbohydrate okufanele athandwe ikakhulukazi njengoba ecebile ngamavithamini, amaminerali, imicu ezokuvumela ukuthi ubuyise ubungqabavu bakho obuphelele ngokugwema imivimbo yepompo phakathi kokudla.

Gcwalisa amavithamini

Mayelana namavithamini, akukho lutho oludlula izithelo nemifino! Ucebile amavithamini, amaminerali, i-fiber kanye nama-antioxidants, ngokujwayelekile ukudla okunempilo. Amajusi emifino adumile (isilimo esidliwayo esinamagatsha anamanzi, isanqante, i-fennel, i-zucchini, njll.) kodwa uma leyo kungeyona inkomishi yakho yetiye, hlala ku-classic ngokukhetha isithelo osithandayo. Okungcono kakhulu kungaba ukushintsha izithelo zakho njalo ukuze usebenzise amandla omsoco wento ngayinye yazo futhi uzidle zintsha ukuze uzuze esilinganisweni esiphezulu samavithamini, ulondoloze imicu (ebalulekile ekuhambeni okuhle kwamathumbu) kanye nama-antioxidants aqukethwe. . . Sika zibe izingcezu futhi uxutshwe nobisi kanye ne-cereal, bazokwenza isidlo sasekuseni esiphelele! Amajusi wezithelo nama-smoothies ayindlela ehlwabusayo yokugcina amavithamini, inqobo nje uma ecindezelwe noma ehlanganiswa ekhaya. Akuvamile ukuthi kuthathe imizuzu engaphezu kwemi-2, cabanga ngakho!

Uphayinaphu, ipentshisi, ibhilikosi, i-nectarine, i-apula, i-pear, umango, ubhanana, izithelo ezibomvu, ama-clementines, amawolintshi, amagilebhisi, ama-quince, amakhiwane, i-persimmon, i-kiwi, i-nectarine, ikhabe, ama-plums, amagilebhisi… uhlu luyaqhubeka!

Ngaphandle kokukhohlwa i-calcium!

Ngesikhathi sokukhulelwa, i-calcium idlala indima ebalulekile ekwakhiweni kwamathambo nasekukhuleni kwengane. Imikhiqizo yobisi, kungakhathaliseki ukuthi ivela enkomeni, imvu noma imbuzi, iwumthombo omuhle kakhulu we-calcium: i-yogurts, ushizi omhlophe, i-faisselle, i-Swiss encane, ushizi, ubisi. Kwabesifazane abangadli imikhiqizo yobisi yezilwane, noma ngokungabekezelelani noma ngokunambitha, iziphuzo zemifino ziyindlela enhle kakhulu, inqobo nje uma bekhetha ukunothiswa kahle nge-calcium. Kukhona iziphuzo zemifino ye-almond, i-hazelnut, i-oat, isipelingi, i-chestnut, irayisi. Imikhiqizo eyenziwe ngesoya (amayogathi noma iziphuzo zemifino) kufanele nokho igwenywe ngesikhathi sokukhulelwa ngoba kuncane okwaziwayo ngemiphumela yesikhathi eside ye-phytoestrogens equkethwe.

Cabanga ngamafutha

Ngokuphambene nenkolelo evamile, amafutha akufanele avinjelwe. Ngokuphambene nalokho! Ngoba uma zikhethwa ngekhwalithi enhle, zidlala indima yokuvikela emithanjeni yakho futhi zivumela ukuthuthukiswa okuhle kwezinzwa ze-fetus namangqamuzana aso. Ibhotela linenzuzo yokuba novithamini A ocebile, obandakanyeka endleleni yokubona, ukuvikela isikhumba, ukukhula kanye nokumelana nezifo. Futhi iqukethe i-Vitamin D esiza ukulungisa kangcono i-calcium. U-10 g webhotela ozohambisana nesinkwa sakho uyisamba esihle kakhulu. Ukuze ugcwalise ngekhwalithi enhle ye-fatty acids, ungakhetha i-almond noma i-hazelnut puree isibonelo (okungcono uphelele futhi ngaphandle koshukela owengeziwe).

Hlanganisa kahle

Ngemuva kokulala ebusuku, kuyadingeka ukuphuza amanzi kahle futhi lokhu kusebenza kakhulu ngesikhathi sokukhulelwa. Amanzi abalulekile ngempela ukuze kwandiswe umthamo wegazi ukuze kuniselele i-placenta, akhe uketshezi lwe-amniotic nokudala i-placenta. Uma ingilazi yamanzi lapho uvuka ingakujabulisi, zinike isikhathi sokuzilungiselela ikhofi elimnandi noma itiye elimnandi (okungenzeka libe ne-decaffeinated noma i-decaffeinated), itiye le-herbal noma isiphuzo esisekelwe ku-chicory uma uthanda. Iqhinga ukuphuza okungenani okulingana ingilazi enkulu yamanzi (250 ml). Amajusi ezithelo asanda kukhanywa nawo ayindlela enhle yokuqala usuku ngoba zonke izithelo zicebile ngamanzi.

Isicanucanu siqala emasontweni okuqala okukhulelwa futhi ngokuvamile siyaphela ekupheleni kwe-trimester yokuqala. Nokho, ku-20% wamacala, ayaqhubeka, ngezinye izikhathi kuze kube sekupheleni kokukhulelwa. Nawa amanye amathiphu angakusiza ukuqeda lezi zimpawu ezingemnandi:

• Esiswini esingenalutho, phuza amanzi ambalwa. Amanzi anekhabhoni abonakala ephumelela ngokukhethekile.
• Ungeqi noma yikuphi ukudla futhi unakekele ukuthi ube nesidlo sasekuseni esimnandi. Kungcono uqale udle okuthile usalele, ungakavuki nokuvuka. Kodwa-ke, gwema ukucambalala ngokushesha ngemva kokudla kwakho futhi, kuhle, ulinde imizuzu emi-5 kuya kweyi-10 ngaphambi kokuvuka embhedeni.
• Hlukanisa ukudla kwakho kube izidlo ezimbalwa ezincane, ezilula, futhi uma ungalambile kakhulu ekuseni, namathela ekudleni okulula okufana nobisi nezithelo ukuze uqale. Uzoqeda ngomkhiqizo we-cereal kamuva ekuseni kanye nama-alimondi athile njengesibonelo.
• Gwema ukudla kwasekuseni okusinda kakhulu futhi okunamafutha kakhulu, okunzima ukukugaya. Ngakho-ke gwema amakhekhe nemikhiqizo yezimboni efana nekhekhe lephawundi, ama-donuts noma ama-brioches.

Nasi isibonelo sesidlo sasekuseni sabalandeli bendabuko yesinkwa-ibhotela-jam:

• Isiphuzo esishisayo: ukumnika, ikhofi noma itiye (okungenzeka ukuthi kungu-decaffeine noma i-decaffeinated)
• 60 g wezinhlamvu eziningi noma isinkwa esinefilakisi
• I-10 g ibhotela
• 2 isipuni kuze c. ukuwa
• Isitsha sobisi esi-1, iyogathi engu-1 noma i-faisselle engu-1 noma ama-Swiss ama-2 amancane noma i-roage blanc eyodwa
• 1 isithelo sesizini, siphelele noma sijusi

Kwabesifazane abakhetha isidlo sasekuseni sangempela, esinezinhlobonhlobo eziningi, amavithamini angu-100%, acebile nge-fiber kanye ne-Omega-3:

• Isiphuzo esishisayo: ukumnika, ikhofi noma itiye (okungenzeka ukuthi kungu-decaffeine noma i-decaffeinated)
• 40 g ufulawa
• I-100 g ye-cottage shizi noma 1 iyogathi
• Izithelo zika-oyela ozikhethele (idliso eli-1): ama-alimondi, ama-walnuts noma ama-hazelnuts
• Izithelo ezi-1 zonyaka ezintsha ezisikiwe zaba yizicucu: i-apula elilodwa, ipheya eli-1, ama-kiwis ama-1, ama-clementine ama-2, ipentshisi eli-2, ama-apricot ama-1, ipentshisi eli-3, i-1 ibrugnon, i-1 g yezithelo ezibomvu noma i-100/1 banana noma i-2/1 imango
• 1 C.kuya c. ushukela, i-fructose noma isiraphu ye-agave
• Ukukhetha: ubhontshisi we-vanilla noma isinamoni

Hlanganisa i-oatmeal nobisi nezithelo. Ushukela ngokuya ngokuthanda kwakho futhi ngokunokwenzeka wengeze i-vanilla noma isinamoni.