Ukudla kwabesifazane abakhulelwe (3 ITHEMU) imenyu. Nutrition Ukukhulelwa ngeviki

Ukukhulelwa - ebaluleke kakhulu, okuthakazelisayo, onokwethenjelwa futhi ngesikhathi esifanayo impilo owesifazane omuhle sika. Ukuba ngumama, owesifazane phakade, "Joyina Club nokubeletha" hhayi kanye uzokhumbula ukuthi kwakubaluleke kangakanani naye. Ukukhulelwa, kungakhathaliseki ukuthi iyini ilandelana, njalo phesheya. Life "ukuze" ukuvela kwemfundiso umntwana, futhi nalo. Ukunakekela umama womntwana kufanele kube lapho kuqubuka yokukhulelwa. Futhi yize bengezona nengane eyodwa, zonke izinqumo zakhe nezenzo kufanele iqondiswe kuzuze kokubili. ukuhamba Okuningi ku fresh air, ukuphumula, cabanga izinto ezimnandi, gwema nezimo ezicindezelayo, yebo, ukudla ngendlela efanele. Kusukela amandla umama esizayo umbungu incike ukuthuthukiswa, ukulethwa ukugeleza futhi uyothuthukisa impilo umntwana.

A amazwi ambalwa mayelana ebaluleke kakhulu

Ukuzwa igama babezazisa, "uyoba ingane," kuphendula lo wesifazane uqala ubuyise ulwazi lwabo emkhakheni ekhulelwa noma ebeletha. Isibusiso manje ulwazi olwanele kanye avelele aziwa intombazane ngayinye.

Uma ungenalo acabangele izici ngamunye, isikhathi sokukhulelwa izinyanga 9. Leli gama yezokwelapha sehlukaniswe trimesters ezintathu.

Yiqiniso, bangase baphikise ngokuthi ezinye trimesters kubaluleke ngaphezu kwabanye oyisiphukuphuku. Ngokuba ukuthuthukiswa egcwele ezingenzeka embungwini, ngoba kwezidingo evamile futhi isimo umntwana unina kubaluleke kakhulu ngato tonkhe tikhatsi yokukhulelwa.

Ngakho, ngo-senyanga yokuqala, kwakhiwa i-fetus is, futhi ekupheleni kwesikhathi kakade iqala ukuhambisa (nakuba owesifazane namanje engazizwa lokhu ngokucacile). Ngo senyanga yesibili ingane ngenkuthalo ekuthuthukiseni zonke izitho zangaphakathi. Umntwana kakade ezihambayo kahle, uyasizwa inhliziyo kamama, kanye namazwi abazali. Ngo senyanga zokugcina umntwana bakheké ngokuphelele, zonke izitho zomzimba, kuhlanganise nobuchopho, amehlo, ngisho izipikili. Omude kunayo yonke owake kukhule ingane emaphashini. Ngo yokuthathu yesithathu umntwana ikhanda ziphenywe phansi.

Phakathi nenkathi yokukhulelwa, futhi kungcono kusengaphambili, owesifazane kufanele ithawula imikhuba emibi: ukubhema, utshwala nokudla okungenamsoco. ukudla okunempilo abesifazane abakhulelwe - isici esibaluleke kakhulu ekuthuthukiseni ingane.

Ithonya Lako sokukhulelwa umsoco

Mayelana ukunambitheka kwaneliswa nezifiso kanye eccentricities abakhulelwe edume. Ngempela, izintandokazi ukudla kwabesifazane ngesikhathi sokukhulelwa ziyahlukahluka. Ngezinye izikhathi izintandokazi ukunambitheka omama esizayo shí ukushaqeka, ngaphezu kwalokho, zingabantu edlulayo ngakho, ukuba ningazi ukuthi okhokho esizayo ube nesineke. Lokhu kungenxa ukwehluleka hormone, a "indlela zokuzivikela" esikhethekile Mother Nature kanye "mkhuba" e inhloko abakhulelwe.

Isithelo uthola ukudla kwayo ngu egazini likamama, ngakho-ke kubaluleke kakhulu ukuqinisekisa ukuthi kunikwe amandla. Akufanele unamathele ukudla ethile ngaphandle ukwabela onguchwepheshe. Njalo upende udokotela inikwa amandla yi-ngesonto abakhulelwe futhi unike izincomo ngabanye kwabakhulelwe esizayo, eqondiswa cwaningo wakhe.

Imithetho General okunomsoco for omama abakhulelwe

Sekuyisikhathi eside ithuthukiswe ukudla kwabesifazane abakhulelwe ngokubasiza bakhululeke senyanga ne izitsha zabo futhi amasu zokupheka. Kodwa zikhona eziningi izimiso, unamathele kuyo Kunconywa bonke abesifazane abakhulelwe:

1. Into ebaluleke kakhulu - exclusion utshwala.
2. Yidla kangcono izingxenyana ezincane izikhathi eziningana ngosuku (okungenani 5). Kukhona efiselekayo kancane, ukuhlafuna ngokucophelela, ukudla.
3. Ngaphambi kokulala hhayi ukulayisha, kungcono uma kwakusihlwa (noma yini kwaba ilandelana) kwaba amahora ambalwa ngaphambi sokulala.
4. Ukudla kufanele kungabi okunamafutha, okugazingiwe noma engaphekiwe. Kukhethwa ikakhulu izitsha okuphekwe noma steamed.
5. Ukudla kufanele libe zonke ezibalulekile izakhi mkhondo, okuyinto ingatholakala inyama, inhlanzi, okusanhlamvu, imikhiqizo yobisi, izithelo kanye nemifino.
6. Akufanele uphathwe kabi ushukela ne-caffeine.

Oksifenilketonurii, listeriosis, nezinye izifo eziningi kungagwenywa ngokunamathela ekudleni esifanele. Izifo eziningi kutholwa ngu imiphumela yokuhlolwa, bese elapha noma ukuvimbela kubo, ungasebenzisa amavithamini (ezemvelo kanye eyenza imithi), kodwa futhi kudingeka uqaphe nabo. Kule nkathi ebalulekile ekuphileni sowesifazane, ezifana sokukhulelwa, ukubaluleka is everything!

Yini okufanele ibe Ukudla kwabesifazane abakhulelwe. 3 senyanga

Imenyu abakhulelwe kumele ibhalansiswe, ewusizo ukubekela eceleni ukudla, nomzimba futhi ngesikhathi esifanayo kungabi "ogcwele kakhulu". On the izigaba lokugcina abesifazane abaningi Kunconywa ukuba udle kancane noma ukuhlela izinsuku zokuzila, njengoba isisindo omama isimo somzimba omama ingane kungaba izinkinga ebeletha.

ekhombisa abakhulelwe isaladi green ngamafutha (noma ngaphandle ngokugcwalisa). Imifino nezithelo nazo ziwusizo kakhulu, ikakhulukazi uma kwesizini. Amazambane, ukhukhamba, iklabishi, isitshalo seqanda, upelepele - okudingayo kamama nomntwana wakhe. Utamatisi badinga ukudla ngokuqapha, iphathelene nomzimba.

Imikhiqizo yobisi ingakhetfwa ngaphandle izithasiselo futhi emfushane eshalofini yokuphila. Ubisi nobisi imikhiqizo okunenzuzo ukuba lomgudu wokugaya ukudla bese ukunikeza i-calcium ezidingekile umbungu. Yogurt, kefir, cottage shizi, ushizi kanye nodokotela ubisi angacela umkhawulo esikhathini okufanele kwangaphambi kokubeletha, ngoba kwanele imikhiqizo okunama-kilojoule amaningi.

Okusanhlamvu abaluleke kakhulu ekudleni, kungcono ukupheka okusanhlamvu lonke, kunokuba ishq. Ngaphambi ukupheka Kunconywa cwilisa cereal. By endleleni, kukhona ukulinganiselwa croup, ukukhulelwa is hhayi Kunconywa ukuba adle irayisi elimhlophe futhi semolina.

Amakhowe ngokuvamile akufanele isetshenziswe kwabesifazane abakhulelwe, ikakhulu uma nisanda zokugcina.

Udinga aphuze noma kunini uma ufuna. Uma owesifazane enezinwele nezinkinga ezinkulu ukuvuvukala, qinisekisa ukuthi uketshezi akudingekile. Ungakwazi uphuze amanzi, itiye, ayo fresh, ubisi. iziphuzo Ingamukeleki futhi carbonated. Coffee esabonwa odokotela asigcini, ngakho-ke Kunconywa, uma ayisuse, umkhawulo.

Folk ukuhlakanipha mayelana amandla owesifazane okhulelwe uthi: "Kungaba khona konke, kodwa kancane kancane." Ngo yokuthathu yesithathu, "kungumsebenzi odinga kancane" is kakhulu ziyancipha. Futhi, kuye ngobude samandla amasonto abakhulelwe kuzohluka.

Nutrition Ukukhulelwa ngeviki 3 imigomo

Owesifazane okhulelwe kubalulekile ukucabangela a niceties ezimbalwa mayelana ukudla kwabo. Iqiniso liwukuthi phakathi nalesi sikhathi emangalisayo owesifazane kudingeka uthole eziningi izakhi trace ewusizo namavithamini, ngenkathi cha bonke of them banokuhlangenwe efanayo ngezikhathi ezahlukene sokukhulelwa. Ngakho-ke, odokotela baye ende eyenziwe ekudleni kwabesifazane abakhulelwe 3 senyanga. Imenyu umama okhulelwe incike ngesonto okukhulelwa kanye izinkomba zayo ngazinye.

Calcium kubaluleke kakhulu ukuze kwakhiwe kwezicubu ezihlukahlukene ingane esizayo, ngakho engxenyeni yezinyanga ezintathu zesithathu Kunconywa nsuku zonke ukudla ukudla okwakungenzeka ukuthi i-calcium. Kodwa-calcium ngokweqile kungase nomthelela ongemuhle ku inqubo bokubeletha. Kusukela amasonto 34 kudingekile ukuze unciphise imikhiqizo womama esizayo equkethe calcium ne-iodine.

Vitamin D-calcium ukumuncwa futhi zokuvimbela yamathambo ingane. Owesifazane okhulelwe kufanele sikhumbule ukuthi enganele nje ukudla ukudla aqukethe saleli vithamini, sokwetshisa ke kudingeka ukuhamba emoyeni opholile at "engashiyi" ilanga.

ukusetshenziswa ngalokwenetisako ukudla nensimbi aqede kungenzeka hypoxia fetus, futhi ikhuthaza ekuseni yokutakula parturient. Kusukela emavikini ekucala imenyu okhulelwe kufanele kufake tinhlobonhlobo okusansimbi ekudleni equkethe, kuhlanganise inyama. Kusukela amasonto 34 abakhulelwe kwemikhiqizo inyama mhlawumbe usebenzise yenkomo abasha noma inkukhu.

Ukuze evamile igazi ekunqandeni, kanye ukuthuthukisa umsebenzi izinso, umama okhulelwe kufanele adle ukudla okune Vitamin K.

U-vitamin C kusiza ukuthuthukisa isimo sengqondo futhi amasosha omzimba owesifazane okhulelweyo. Ukuze umntwana imikhiqizo ngokuqukethwe layo kubalulekile njengoba beqinisa imithambo yegazi. Kodwa maphakathi nekhulu yokuthathu yesithathu, kudingeka uqaphe kakhulu nale Vitamin, ngoba kunomthelela ukuthuthukiswa preeclampsia.

Vitamin E kusiza umzimba ukusilungiselela kangcono abesifazane sokubelethisa. Kusukela ngePhentekoste amasonto 30 ukudla nale Vitamin kufanele umphelelisi lokudla kubantu besifazane abakhulelwe. Imenyu wesifazane kumelwe nakanjani zihlanganisa izaqathe, radishes, ukhukhamba nezinye ukudla uvithamini E.

owesifazane ngamunye ngamunye, kodwa mayelana ezi-32, kuyadingeka ukuze unciphise baphuza uketshezi, noma esikhundleni amanzi in umhluzi noma itiye eliluhlaza. Lokhu kuzokwenza ukuvimbela ukukhulelwa kusuka ukuvuvukala. Ngesizathu esifanayo e-3 senyanga kusukela emasontweni 35 kumele inciphise noma ngokuphelele ukulahla ukusetshenziswa kasawoti.

ayo

Izazi zokudla emhlabeni wonke phikisana ngezinzuzo nezingozi juice, esikalini njalo kushintsha isikhundla salo. Kodwa kwelinye futhi izazi zokudla kanye odokotela ubumbano - ayo ekudleni abesifazane abakhulelwe eziningi ezinengqondo kumele kube khona.

AMAZWI Okubalulekile: ayo kufanele asanda isibambo. Hhayi zahlanganiswa, nemifino fresh noma ijusi yezithelo, ephuzile ngo isigamu sehora ngemva ukupheka, kuyoba wusizo umama nengane.

I juice izithelo kunazo owaziwa: emhlophe, ibhilikotsi, peach, apula, cranberry.

Kuhle etholakalayo zemifino ayo: izaqathe, u-beetroot, utamatisi.

Juice Kunconywa ukuphuza awukho ushukela owenezelwe, ngoba ziwusizo nje kuphela kodwa futhi ezihlwabusayo kakhulu.

Hhayi kakhulu, kodwa omunye ziwusizo ikakhulu - birch ubisi. A ingilazi fresh birch juice - liyinqolobane amavithamini. Uma owesifazane akuyona iguliswa impova, lo ubisi birch ngesikhathi sokukhulelwa kuyoba ikhambi wakhe kangcono izifo eziningi.

Ukuphuza izingilazi eziningana fresh birch juice ngosuku, umama okhulelwe uyolikhohlwa mayelana toxicosis, umfutho okhuphuka ngokungazelelwe, futhi edema. Ukubuyela isihloko "Ukudla abakhulelwe 3 senyanga," abesifazane kufanele ekucebiseni imenyu birch ubisi, ngoba kuyokusiza ukuba eminye ukunciphisa isisindo kanye lactation omama abasebasha. Ukuze abesifazane, umcabango wokuphinde isisindo okweqile ngokuvamile baba esilawulayo. Ngemva kokuzalwa kuka umama kuzothatha isikhathi nomzamo ukubuyisela impilo kanye sibalo. Wonke umuntu wesifazane Ufuna ukubukeka emuhle, ikakhulukazi isimo esisha. ubisi Birch iwumsizi esihle kakhulu kwabesifazane e ikhambi lalezi zinkinga.

Kubalulekile ukukhumbula ukuthi birch ubisi ekukhulelweni ziphele izinto eziningi ezinengqondo. "Ukuvuna" isikhathi, lesi sipho yemvelo - i kwentwasahlobo.

Izithelo e ekudleni umama okhulelwe

izakhiwo awusizo zezithelo ziye eside kwaziwa ngamunye equkethe ezihlukahlukene amavithamini. Ngokuthakazelisayo, i-umuntu ziwusizo ikakhulu kulabo izithelo nemifino ezimila esifundeni, lapho isela lihlala khona. Izithelo, izithelo kanye nemifino ngempela kufanele sifake ukudla kwabesifazane abakhulelwe "3 senyanga." Imenyu umama okhulelwe nokho-ke akudingekile ukuba overload ngisho mikhiqizo ewusizo, njengoba kungabangela komzimba inqwaba. Ngesikhathi izimpawu zokuqala yokungezwani komzimba edonsa izithelo kumele kunqanyulwe, kusukela ukuhlupheka umama nje kuphela kodwa futhi i-fetus. Ngo yokuthathu yesithathu, odokotela batusa ayishiye ngokuphelele izithelo ezingavamile. Domestic, futhi ngisho kangcono okuzenzela apula, ithini lamapheya, plums, amabhilikosi, amapentshisi, amagilebhisi, Persimmons, namahalananda, ubhamubhamu kumelwe abe khona kuwo Ukudla nokuthumba owesifazane owayezithwele.

Isithelo ziwusizo ikakhulu ngesikhathi sokukhulelwa, labo ukuvuna isizini. Uma isikhathi eyinhloko sokukhulelwa esenzeka ebusika kanye entwasahlobo, kungcono ukusebenzisa izithelo ezomisiwe noma simisiwe, imifino kanye amajikijolo kuka uthenge fresh.

Inyama imenyu abakhulelwe

Yidla inyama ngesikhathi sokukhulelwa ayibalulekile nje, kodwa kubalulekile. Njengoba inyama kuphela iqukethe amaprotheni isilwane, okuyinto ehilelekile kumiswa amathambo kwemisipha izicubu encane. Ngaphezu kwalokho, inyama iqukethe yensimbi ngokwanele ukuba silondoloze elithwala umoya-mpilo kuyinsakavukela. Miselela inyama neminye imikhiqizo yazo zonke sokukhulelwa sebenzi cha landela.

Kodwa kufanele sikhumbule ukuthi kubalulekile ukuba makudle izinhlobo ephansi fat inyama: yenkomo, inkukhu, turkey, unogwaja noma duck. Inyama kubiza isikhathi eside ukupheka, isitshulu noma amakhekhe.

Ukuswelakala kokusebenza ngokuhlanganyela inyama ekudleni siyimbangela ukukhathala zesifazane. Kodwa emabangeni okugcina enkathi yokukhulelwa kutuswa ukunciphisa inani ukudla inyama.

Izidlo 3 senyanga abakhulelwe

Uhlu imikhiqizo ewusizo, futhi inani kilojoule obakhathalelayo yimuphi umama esizayo, ngisho nalowo ongazange ngaphambilini kungagcini uqobo ngesidlo. Into ezithakazelisayo wukuthi lokhu Ukudla ngesikhathi sokukhulelwa - kumane nje kuyisiqalo loko. Uma kwangemva kokubeletha Mummy uthanda ibele, ke ulinde ukudla okuqinile. Kodwa-ke ngokuhamba kwesikhathi, kodwa ngaphambi kokubeletha umbuzo oyinhloko okufanele owesifazane - ukudla ukhulelwe 3 senyanga.

Imenyu abakhulelwe nsuku lweviki:

usuku lweviki	ibhulakufesi	kwasemini	kwasemini	ntambama isidlo	kwakusihlwa	Eyesibili idina
Mon.	iphalishi	Banana noma izithelo ezomisiwe	isobho Khanyisa, inyama namazambane okhamiwe wahlanganiswa, zemifino isaladi izithelo compote	Yogurt noma elibilile ubisi Baked	Inyama sikadali nge amazambane, ubhontshisi isaladi green tea	amakhukhi
Tues.	Muesli nge imikhiqizo yobisi	Sandwich ushizi ikhukhamba	Isobho, yemifino sikadali, juice	Cheesecakes ne-green tea	Itholakala kalula inhlanzi steamed imifino, isaladi, juice noma itiye	Rusk
Wed.	Cottage shizi, apula noma isanqante	itiye Green, ingilazi juice noma yogurt, elibilile ubisi Baked	Isobho, inhlanzi nemifino juice	Sandwich nge jelly noma ukhokho	inyama abilisiwe noma wabhaka, irayisi, isaladi imifino, cottage shizi, iyogathi	Ushizi noma izithelo
Thurs.	Iqanda abilisiwe, isinkwa ibhotela noma ujamu, green tea	Yogurt noma izithelo	Vegetable isobho, isemishi juice	cottage shizi	pilaf zokudla, isaladi, itiye eliluhlaza	Ryazhenka
Fri.	ubisi iphalishi	izithelo isaladi	Eyosiwe yenkomo, imifino sikadali, jelly	imifino	Lazy iklabishi imiqulu, zemifino isaladi itiye	Kefir noma yogurt
Sat.	Cottage shizi ne amajikijolo noma ujamu	Nuts, amagilebhisi omisiwe noma izithelo ezomisiwe	Isobho, imifino kubhakwa, ukhokho noma itiye	isithelo	Sandwich nge salmon	Itiye noma izithelo
Welanga	Ushizi amaqebelengwane itiye	Marine iklabishi isaladi	Indlebe noma fishcake ilayisi, isaladi, itiye	cottage shizi	Ithanga isobho, inkukhu, kubhakwe kuhlanganiswe nanoma imifino	Omisiwe noma izithelo ezomisiwe

Ake ukudla kuyayithokozisa futhi kuzuze owesifazane kanye nengane.