Kufanele kube yisiphi isilinganiso somhlengikazi?
Noma yikuphi okungajwayelekile kwimenyu yomama obeletha wengane esanda kuzalwa kungabangela ukungabi namavithamini nokulandelela izinto, futhi kuthinte isimo somntwana. Njengokukhulelwa, umama kufanele ahambisane nemigomo efanayo yokudla okunomsoco nokulinganisela.
Ngakho-ke, imenyu yowesifazane onesihlengikazi kumele ibe yilapho inani lamaprotheni ezitsheni ezidliwe zingekho ngaphansi kwe-2 g ngayinye yekhilogremu yesisindo, amafutha - 130 amagremu ngosuku, kanye nama-carbohydrate kuze kufike ku-500 g. Umthombo walabo, okokuqala, inhlanzi noma inyama, okuyinto okufanele okungenani 200 g ngosuku. Ungakhohlwa mayelana nezici zokulandelela, okuyinhloko zazo eziyi-potassium ne-calcium. Yingakho, emenyu yomama okhulelwa, ngokudla okunempilo, ikakhulukazi ngemva kokubeletha, ubisi nemikhiqizo ye-lactic kufanele ifakwe. Ngakho-ke, umama onesihlengikazi uphoqelekile ukuba aphuze kuze kube yingxenye yesigamu ilitha yobisi ngosuku, noma adle cishe u-150 g we-cottage shizi. Futhi umthombo omuhle wamaprotheni, ngakho kudingekile emenyu yomama onesihlengikazi, ushizi namaqanda ezinkukhu.
Ukudla okuphelele emenyu yomama wengane kufanele kuhlanganise nezithelo ezibaluleke kakhulu. Ngosuku abangadla ngalo kilogram. Kulesi simo, kubalulekile ukukhipha emithini yezithelo ze-citrus, ezine-allergenicity ephezulu. Le mikhiqizo ingumthombo omkhulu wamavithamini. Kodwa amaswidi kanye nemikhiqizo yefulawa kufanele ibe nomkhawulo. Uma owesifazane engakwazi ukudla izitsha ngaphandle kwesinkwa, kungcono ukushintsha isinkwa sokolweni ngesinkwa se-rye.
Izici zokudla uma ukondla
Kukhona isitatimende esingalungile ukuthi owesifazane olahlayo kufanele ahlale eqapha ivolumu yesikhumba esiphuzile, lokhu kuthiwa kunomthelela oqondile ku- lactation . Lokhu kuyiqiniso. Ubisi lobisi olukhiqizwa buxhomeke ngokuphelele kumthamo we-hormone prolactin emzimbeni. Ngakho-ke, angifuni ukuphuza - akufanelekile. Nokho, kancane akudingekile.
Noma yikuphi uketshezi olushisayo oludakiwe imizuzu engu-15 ngaphambi kokudla kudala ubisi, i E. umthamo wayo awunyuki, kepha umntwana uba lula ukuncelisa isifuba sakhe, futhi ukhathazekile kakhulu ngakho.
Ukuze uthole ukudla okunempilo, umama ngamunye olahlayo kufanele azenzele imenyu yesonto elizayo. Namuhla, kunezintafula eziningi ezinomdla okumnandi kumama oncelisayo, lapho kudwetshwe khona usuku lonke, okusiza kakhulu umsebenzi wesifazane. Ngakho-ke, owesifazane angakhetha uhlelo olulodwa lokudla okuthandayo, alandele. Imenyu esondelene nomama ongumhlengikazi ingase ibonakale kanje:
| Izinsuku zesonto | Ukudla kwasekuseni kokuqala | Isitoreji sesibili | Isisindo samasikati | Ukudla | Dinner |
|---|---|---|---|---|---|
| NgoMsombuluko | itiye eluhlaza ne-fructose | ibhuloho lokubhakana ngamanzi ngamafutha we-sunflower | baby izithelo puree | isobho nge-vermicelli (anyanisi, izaqathe, ummbila, i-vermicelli); I-broccoli ebilisiwe ngamafutha omnqumo; yenkomo ebilisiwe | vareniki enobuhle nge ukhilimu omuncu; ama-apula abhakawa nge-currants |
| NgoLwesibili | i-kefir; amakhukhi e-biscuit | i-oatmeal porridge enezinhlamvu ze-sunflower namafutha e-linseed | i-apula ebhaka inhlama | isobho nge meatballs (yenkomo); irayisi nemifino enamanzi (anyanisi, izaqathe, ama-parsnips, isilimo esidliwayo esinamagatsha anamanzi) | i-pudding esuka emifino enelayisi ebilisiwe (ukholifulawa, anyanisi, ithanga, iqanda, semolina); turkey abilisiwe |
| NgoLwesithathu | i-herbal tea; isinkwa esimnyama nebhotela | ilayisi ngamafutha omnqumo kanye noshizi osikiwe | owesifazane ovuthayo; amakhukhi e-biscuit | isobho nge broccoli (anyanisi, izaqathe, amazambane, broccoli, imifino, amafutha yemifino); izintambo ze-steam turkey; isaladi ye-beet ngemifula kanye namafutha e-linseed | isitshalo semifino; unogwaja ushuntshwe ukhilimu omuncu |
| NgoLwesine | owesifazane ovuthayo; ezenziwe ngokwenziwe ekhaya | isitshalo semifino; amaqanda ezigwaca | i-curd casserole ne-cherries; itiye eluhlaza ne-fructose | Isobho se-Buckwheat ngamafutha omnqumo; unogwaja obanjwe nge-anyanisi; isalaphu isaladi isaladi | i-corn macaroni; ulimi olubilisiwe |
| NgoLwesihlanu | yoghurt yemvelo; ibhanana | amazambane ahlambulukile (emanzini, ngamafutha yemifino); turkey abilisiwe | ukumnika kwenja kwavuka; abaqaphi | isobho semifino esinama-manga (anyanisi, amazambane, isilimo esidliwayo esinamagatsha anamanzi, i-peas eluhlaza, i-parsley) nebhotela; amaqanda ezigwaca; i-beetroot isaladi ngamafutha omnqumo | ibhukwakhe; unogwaja obunjiwe; ikhukhamba enosawoti (izinhlamvu eziningana) |
| NgoMgqibelo | ama-apula abhaka nesinamoni | iphalishi yamapayipi emanzini ngambewu yamathanga nama-peaches omisiwe | Amakhekhe we-steam | i-beetroot emanzini (anyanisi, izaqathe, amazambane, beet, imifino) nge ukhilimu omuncu; turkey abilisiwe | Olivier (amazambane, izaqathe, i-peas eluhlaza, i-turkey, iqanda, ikhukhamba elincintisiwe), igqoke ukhilimu omuncu; isilimo esidliwayo esilimo esidliwayo esinamagatsha anamanzi nesaladi |
| NgeSonto | isiphuzo kusuka chicory ngaphandle izithasiselo; isinkwa ngebhotela kanye noshizi | iphalenda; i-cutlet ye-steam; imifino fresh nge ukhilimu omuncu | i-kefir; amakhukhi e-biscuit | isobho semifino (u-anyanisi, izaqathe, izimpande zesilimo esidliwayo esinamagatsha anamanzi, amazambane, i-broccoli) ngamafutha omnqumo; izinyamazane ezivela inyama yenkomo nelayisi | inkukhu ibilisiwe; isaladi lama-izaqathe amasha nama-apula |
Izitsha eziboniswe etafuleni ziyisibonelo semenyu yomama onesihlengikazi. Owesifazane ngamunye uyakwazi ukuzimela ngokuzimela imenyu yakhe siqu, ngokusekelwe kokuthandayo nokuthanda kwakhe.
Kufanelekile ukukhuluma ngemenyu ebizwa ngokuthi imikhosi yomama onesihlengikazi. Kungabandakanya leyo mikhiqizo kaningi umama engayisebenzisi, kodwa inombolo yayo kufanele ivalwe kuphela.