Ukudla Iwusizo lactating omama - ukunciphisa umzimba kalula!

Phakathi nenkathi yokukhulelwa, abesifazane isisindo. Kahle kahle, kuba 13-15 kg, okuyinto ushiye ngokwabo esikhathini emva kokubeletha. ukucindezeleka abanolwazi kunomthelela inqubo. Kodwa ngokuvamile amakhilogremu beze ngobuningi olukhudlwana futhi bebodwa ungafuni ukushiya. Izizathu zalokhu kungaba ukwehla motor umsebenzi noma isifiso ukudla "amabili". Isidingo ukulahlekelwa labo amavolumu esingeziwe umzimba kwenzeka ngenyanga yesithathu ngemva kokubelethwa. Kwakuphakathi nalesi sikhathi kuyinto Ukudla ezisebenzayo lactating omama. Ukuze yehlise umzimba ingabalimazi lactation, kubalulekile ukuthobela ibhalansi yokudla okunempilo.

Kanjani ukudla ukunciphisa umzimba ibele umama

Nzima ukudla ukukhiqiza semali ubisi akudingekile. Ukuze wandise lactation ewusizo ukudla okunempilo, uketshezi oluningi, ukungabi ukucindezeleka. Ngosuku udinga ukuphuza okungenani 2 amalitha amanzi, wanezela kuya ekudleni isithelo iziphuzo, zezinkambi amakhambi, izithelo neziphuzo. Ikakhulukazi ehlobo isizini ashisayo. Ukudla Iwusizo abancelisayo omama ukuba ulahlekelwe isisindo, kuhlanganisa zonke izinhlobo imikhiqizo, ngaphezu inyama, marinades, ukhukhamba, ukudla allergenic, kanye notshwala. Izimiso eziningi efanele umsoco umama okhulelwe efunda okwengeziwe ngesikhathi sokukhulelwa. Isidumbu sakhe siveza izimpawu ngalokho kungenzeka futhi ukuthi ngeke balimaze. Ngesikhathi ibele kuya nemakhono labawatfolile ukungezwa uhlu ukudla omama ezinhle, kodwa kungabangela komzimba ingane.

Ukudla ibele nabonina colic

It amajaqamba futhi ukuvuvukala - izimpawu zokuqala engezwani nokudla okuthile ezinganeni. Lokhu kulandelwa ukuqubuka esikhumbeni, futhi ukwephula kwesitulo. Ukuze ugweme ngemiphumela enjalo emibi yokudla, udinga ukwengeza sakho ukudla Ukudla eyodwa ngesikhathi. Kwaphela izinsuku ezimbili, kuzoba sobala ukuthi ngabe ingane iphendula emisha evamile. Kukhona uhlu ezingaba nomzimba ukudla, okuyinto ikhiphela ngaphandle omama Ukudla ubuhlengikazi nge colic ezinganeni.

Uhlu imikhiqizo ezibangela yokungezwani komzimba ukudla ezinsaneni:

1. Nokunamanoni, umhluzi eqinile, okuthosiwe ngibhema ukudla.
2. Kwaselwandle futhi izitsha ezivela kubo.
3. Amathanga, utamatisi, u-anyanisi, iklabishi, garlic, ukhukhamba, izaqathe, horseradish.
4. Ukudla kanye seasonings.
5. Nososo, ezifana imayonnaise isoso.
6. Ubisi ukhilimu, ukhilimu kakolweni ubisi.
7. Ubhanana, strawberry, izithelo ezisawolintshi, ikiwi, amagilebhisi.
8. Chocolate namakhekhe amnandi.
9. Carbonated kanye nophuzo oludakayo.

Ungafaki lokhu kudla ngokuphelele kungase ngeke kutholakale. Kufanele kube nomkhawulo engayitholi yabo ekudleni nsuku.

Yini futhi idle

Kukhona ukudla lactating omama, lapho imenyu kufanelekile ukusetshenziswa nsuku zonke. Ukudla lokhu ekudleni olinganiselayo futhi iqukethe 1400 - 1500 kcal ngosuku. Kufanele ugcwalise elinye 500 - kilojoule 600 ngezithukuthuku izithelo noma "okukhona" ukulondoloza ajabule. Lokho kudla ngoba abancelisayo omama ukuba ulahlekelwe isisindo ngeke kuphela ulahlekelwe isisindo, kodwa futhi ngcono inqubo wokugaya ukudla. Ngosuku ziphele 150 g amaprotheni, 100 g fat, 500 g ama-carbohydrate, 2 amalitha amanzi, imifino kanye nezithelo eziningi ezincane, uketshezi noma Vitamin amaphilisi eziyinkimbinkimbi. Kuyinto kule isethi iqukethe umthamo zonke izinsuku we-calories.

zokupheka Sample kusukela ikhalori ebalisisiwe imenyu ezihlukahlukene

Isidlo sasekuseni (uyazikhethela)

• 30 g ishq ne iyogathi noma ijusi, banana;
• ubhontshisi we-bran isinkwa futhi 25 amagremu "Edam" ushizi vukuza.

Lunch (uyazikhethela)

• zimbili iineyi zoburotho, omunye nocezu ham, lwesinaphi ezithambile, 25 g we Edam ushizi, ongaphakeme amafutha iyogathi a beaker elincane;
• 150 g lamazambane abilisiwe balifafaza ushizi vukuza (25 g), isaladi utamatisi, peach noma ipheya;
• zokusetshenziswa zemifino isaladi ne-yogurt, ujusi lemon usoso, Edam ushizi (12 g), amafutha sunflower (1 isipuni) kanye Bun ezincane okusanhlamvu.

Dinner (uyazikhethela)

• inkukhu imilenze (200 skinless) eyosiwe, 120 g amazambane abilisiwe, izaqathe ithoswe yathamba futhi ubhontshisi oluhlaza (50 g), i orange;
• spaghetti (75 g ukuze ukupheka) ukuze sauce. Sauce izithako: 50 amagremu of inyama nengulube ngaphandle amafutha, okusemathinini utamatisi, u-garlic kanye namakhambi, 25 g we ushizi "Edam". Side dish: isaladi imifino. Green apula.

Zithole ukudla phakathi nesikhathi

• 25 g we ephansi fat cottage shizi, ezimbili isinkwa, utamatisi lisikiwe;
• isiqeshana bhisikidi nge amagilebhisi eziningana;
• ikhekhe encane ne jam;
• crackers ne compote.

Ukuze uthole imiphumela esiphezulu e ukudedelwa isisindo okweqile kuyodingeka njalo ukuvivinya umzimba kanye nokudla okudlayo abancelisayo omama. Ukuze yehlise umzimba kuyoba okwanele ukuba katsatfu ngeliviki ihora noma imatasa ukuqina aerobics. Umphumela ngeke bathathe isikhathi eside!