Yini ukuba adle ngesikhathi sokukhulelwa: imithetho eziyishumi umsoco ofanele.

Nutrition ngesikhathi sokukhulelwa - kuwumthwalo omkhulu, ngoba imikhiqizo akhethiwe kahle futhi ewusizo incike ukuthuthukiswa kanye nesimo umntwana.

Ukudla izinqumo ngesikhathi sokukhulelwa is hhayi kuphela esekelwe isidingo ukuze anelise iphango yakho, kodwa futhi ekunqumeni iwusizo ngamunye wabo ingane yakho.

Abesifazane abaningi abazi ukuthi ngokubuza: "Yini ukuba adle ngesikhathi sokukhulelwa?" Futhi uthole ezihlukahlukene izimpendulo, kusukela nezintombi, omakhelwane, umalokazana futhi osebenza nabo. Lokhu ezihlukahlukene ngokuvamile engenamsebenzi ngisho amathiphu eziyingozi okulula kakhulu uthole bedidekile. Ngakho-ke, kudingeka ichaze ngokucacile indlela efanele, bafunde emithonjeni enokwethenjelwa, sizodlani ngesikhathi sokukhulelwa. Ulwazi kuzosiza ugweme izinkinga eziningi ukuqinisekisa umzimba kamama kanye nengane izakhamzimba ezidingekayo namavithamini.

Kulesi sihloko sizoxoxa imithetho eziyishumi eziyisisekelo esikudlayo efanele abakhulelwe abesifazane. Ukuhambisana lawa mathiphu alula kuzosiza wena nengane yakho uzizwa unempilo. Ake ufunde indlela, nini futhi sizodlani ngesikhathi sokukhulelwa.

abuse №1

Nikeza ezihlukahlukene ukudla. Kukhula ezihlukahlukene nokudla okudlayo, aba maningi amathuba okuba ukuthi umbungu uthola zonke izinto ezidingekayo. Futhi imikhiqizo ehlukene ukuletha umuntu okuningi fun ngaphandle ukudla okufanayo. Isici ibhalansi ezingokwengqondo injabulo futhi olungasho okuthile ngenxa yowesifazane okhulelwe.

abuse №2

Noma yimuphi Ukudla! Abanye besifazane abangamaRom babesizakala ukwesaba ayizidlakela uthwele ingane izama ukhawule ekudleni kwakho noma ikhalori lunamathele abanye "mnene" Ukudla. Khumbula: a abakhulelwe owesifazane Ukudla akuvunyelwe nakancane! Uma ukhulelwa, kokuba ukhuluphele, ikhambi lesifanele kakhulu kuyinto ukushintshela ukudla okunempilo, ungamkhetheli ikhalori ukudla.

Rule «№3

Cabanga nje kuphela ngalokho ukudla ngesikhathi sokukhulelwa, kodwa futhi zendlela ulungisa ukudla. Mangithi ukuthi zonke izitsha kufanele ibe fresh and digestible. Junk ukudla akazuzi wena kanye nengane yakho. Makudle imikhiqizo, steamed noma kuhhavini. Yini hhayi ukudla ngesikhathi sokukhulelwa, ngakho-ke kuba ukudla okunamafutha kakhulu, kuphekwe nge ukuthosa noma ukubhema.

abuse №4

Yidla ukudla okumnandi! Ngemva kwalezi ukudla umzimba ukhiqiza injabulo i-hormone okuyinto placenta lingena ingane kuyamjabulisa. Ukuze uthuthukise ukunambitheka, abazisebenzisi isinongo namakha, ezihlukahlukene izingxenye.

abuse №5

Ukudla kufanele Ungabacasuli esiswini. Lahla izinongo hot kanye nezinongo.

abuse №6

Nakekela ukudla ukudla futhi ukudla akazange abangele ukubuyisa. Uma ukuvuvukala - engumngane wakho njalo ngesikhathi ukhulelwe, give up Muffin fresh, iklabishi, uphizi, ubhontshisi kanye neminye imikhiqizo ukuthi lwezithelo olubangela ukubila.

abuse №7

Isimo obalulekile kwabesifazane abakhulelwe - isidingo ukudla okwakha nsuku zonke. Ukungabi noma overabundance kilojoule siba sibi isimo kanye empilweni kamama nengane, futhi kungaholela yezinkinga ngesikhathi sokubeletha. Engxenyeni yokuqala yokukhulelwa, ekudleni nsuku kufanele libe 2400-2700 kilojoule, ungene ngesiwombe sesibili - 2800-3000 kilojoule. Ukucabanga ngani ukudla ngesikhathi sokukhulelwa, ungakhohlwa mayelana kilojoule futhi asebenzise!

abuse №8

Ibhalansi kwesokudla amaphrotheni, amafutha kanye carbohydrate - isihluthulelo yokudla okunempilo! Ukwenza kube lula ukuyisebenzisa, indlela amaprotheni noma carbohydrate kudingekile kakhulu ukusebenzisa, sebenzisa mbhoshongo ukudla. Kulesi mbhoshongo kwasekuqaleni okusanhlamvu, kulandele imifino nezithelo, avalele nemikhiqizo inyama. ekhuphuka iDemo ezilwane kanye amaswidi, okuyinto ekudleni nsuku zonke kowesifazane okhulelwe kufanele kube njengoba encane ngangokunokwenzeka.

abuse №9

Udle ukudla okunothile amavithamini. Lezi izinto zibalulekile kakhulu ukhulelwe, ngoba kuthinta ukukhula komntwana. Ehlobo Ncika imifino nezithelo, ebusika ukuthatha eziyinkimbinkimbi multivitamin, okuyinto uzoqoka udokotela.

abuse №10

Nakekela ukudla, okuyinto abacebile amaminerali. Ziyakwazi ezidingekile ekukhiqizweni kwama-hormone, laba kanjani nesandla ekwakhekeni amangqamuzana amasha, kuthiwa ngesisekelo lwamathambo indoda.