Ungadliwa for lactating omama. Yidla empilweni yakho!

Ngemva kokubeletha, umama ngamunye ebuza ukuthi yena manje kufanele ngoba ingane ubisi kwaba mnandi futhi sinempilo? Yiqiniso, lokhu kubaluleke kakhulu - ke namanje kungaziwa ngempela ukuthi ingane ingase ibe iguliswa, nendlela isidumbu sakhe ngeke asabele kanjani kulokhu noma kulowo mkhiqizo. Futhi kubalulekile ukuthola ukusuka ekhulelwa noma ebeletha. Ukuze wenze lokhu, ekudleni kwakho kufanele kube amavithamini samanje futhi namaminerali.

Izithelo nemifino ziyadingeka ukusetshenziswa, ikakhulukazi ifomu eluhlaza. Inyama, izinkukhu, inhlanzi kufanele kube Meatless futhi mhlawumbe steamed noma uphekwe. Phuza amanzi amaningi. Ungadliwa for omama lactating kungaba kokubili elula kancane eyinkimbinkimbi, kodwa akunakusetshenziswa ayikwazi ukusetshenziswa ekulungiseleleni izithako ohlwini lwethu.

Buka imikhiqizo engathandeki ukudliwa ngesikhathi lactation:

• isinkwa kungekho kuswela;
• ushokoledi, amantongomane;
• izithelo Red nemifino (apula, utamatisi, u-beetroot);
• obomvu enhlanzi nezinye izinto zasolwandle;
• izithelo ezingavamile;
• soda, utshwala.

Ungadliwa for omama ubuhlengikazi ngubani kusheshe futhi kube lula ukulungisa

Vegetable isaladi nge amaqanda izigwaca

Izithako: 2 ikhukhamba ezincane (15% amaprotheni, amavithamini B1, B2); 200 amagremu broccoli (iqukethe 2.5 izikhathi ezingaphezu Vitamin C kuka izithelo ezisawolintshi); 50 amagremu amaqabunga isipinashi (kusiza ukucindezeleka) kanye isaladi "Iceberg" (ngcono igazi); amaqanda izigwaca - 3 izingcezu (musa zibangele noma iyiphi komzimba); amafutha omnqumo (kwehlisa cholesterol embi); 75 amagremu ushizi feta (equkethe eningi fat).

Ukulungiselela. Ukhukhamba uthathe izicezu, ulethisi kanye isipinashi ikhefu, broccoli thumba emanzini anosawoti imizuzu 2-3 bese uthathe florets. Ubilise amaqanda bese uthathe amakota. Ukuze usoso, uhlanganise in a blender ibhotela, ushizi nemifino.

Uma ingane yakho akuyona iguliswa ke e 3-4 izinyanga ekudleni kwakho, ungakwazi ukwethula izinhlobo ezengeziwe imikhiqizo kanye ngokufanele ukulungiselela ezihlukahlukene izitsha.

Salad for nabancelisayo "Rich"

Tuna amumethe amaprotheni futhi iqukethe kubalulekile amino acid. Nansi enye indlela yokuthola nabancelisayo.

Izithako: 6 cherry utamatisi; ingxube salads (Napa iklabishi, Bianco, romaine); 1 egg kanzima abilisiwe; 1 amathini e-tuna; ophuzi bell pepper kanye iminqumo ambalwa. Ukuze sauce - kalamula, usoso wesoya namafutha omnqumo.

Ukulungiselela. Utamatisi iminqumo uthathe neengcezu, amaqanda kanye pepper - cubes ezinkulu, ulethisi izinyembezi. Tuna fake nquma. Endishini ehlukile, beat konke refueling. Beka endishini isaladi futhi uthele phezu sauce.

Sithemba wena wajabulela amasaladi wethu zokupheka lactating omama.

Nge amanzi emzimbeni ebhekene umama ngamunye yesibili. Futhi ubuyise amasheya umzimba awukwazi nje amanzi ethafeni, kodwa futhi isobho noma broths. Nasi isobho iyasiza nokunomsoco.

Inkukhu Isobho "Kreado"

Izithako: 1 ezincane inkukhu webele (kalula amafutha digestible); 2 amazambane (hhayi ngaphezulu kuka-200 igramu); ukholifulawa (150-200 amagremu); leek (50 grams); 20% ukhilimu (100 ml); usawoti kanye izinongo ukunambitha.

Ukulungiselela. Pheka umhluzi ebeleni inkukhu kuze kuthambe bese wengeza amazambane. Ukholifulawa kanye anyanisi fake usike. Lapho umhluzi iphekwe phehla amazambane, oqoshiwe ne webele umhluzi in a blender kuze puree. Ngokulandelayo, sithululela konke ku pan, gqoka umlilo, engeza lonke imifino, engeza ezinye usawoti. Pheka imizuzu 15 futhi uthele ukhilimu. Susa kusukela ukushisa, engeza imifino. Uqedile!

Izwe ezihlukahlukene imikhiqizo izakhiwo esiyingqayizivele. Ukuze lactating omama ukudla - ngokuyinhloko umthombo wamandla namandla. Futhi-ke, ukudla kufanele kube okumnandi futhi sihle. Cook, iphupho, UCWANINGO! Sethemba ukuthi kuzosiza zokupheka lwethu lactating omama. Ujabulele ukudla kwakho!