Indlela yokulahlekelwa isisindo somama wokuncelisa isisu ngaphandle kokulimaza ingane - imenyu

Isikhathi sokuncelisa abantwana besifazane sinzima kakhulu, futhi lokhu akusebenzi nje kuphela ezinkambisweni zomzimba, kodwa futhi nangokwengqondo. Ukuthola amakhilogremu amaningi ngesikhathi sokukhulelwa, abaningi bayesaba ukuthi ngemva kokubeletha, abakwazi ukugqoka izingubo zabo ezizithandayo. Futhi-ke umbuzo wokuthi ungayinciphisa kanjani umama ongumhlengikazi ngaphandle kokulimaza kwengane uba yintandokazi kakhulu, futhi yimiphi imikhiqizo kwimenyu yakho engasetshenziswa kulokhu.

Yini engabandakanywa ekudleni?

Ukuze ulahlekelwe isisindo, omama abahlengikazi kufanele bahlakulele imenyu, njengokudla, kodwa kuphela ngezici ezithile. Kubalulekile ukukhumbula ukuthi ukuvinjelwa okunzima kokudla kungathinta kakhulu okuqukethwe nokuningi kwezakhi ezinobisi.

Ngaphandle kokulimala empilweni, omama abahlengikazi banganciphisa isisindo, njengalapho kunciphisa ukusetshenziswa kokudla okuqukethe amafutha amaningi, kanye nokuhlelwa kokudla njalo ezinxenyeni ezincane. Ngaphezu kwalokho, ungakhohlwa ukuthi udinga ukuphuza amanzi amaningi ahlanzekile (okungenani amalitha amabili ngosuku) futhi ngaleso sikhathi alahle amaswidi nama-biscuits.

Kwenzekani kuma-khalori?

Isidingo sansuku zonke owesifazane obeletha ngu-3,200 kcal, lapho nsuku zonke umzimba wakhe uchitha i-kcal 500 ngokuncelisa. Amakholori amaningi kangaka adingekayo kulabo abafuni ukunciphisa umzimba, kanti konke okunye kungancishiswa kube ngu-2,800 kilojoule ngosuku. Ukwehlisa isisindo kumama ongumhlengikazi ngaphandle kokulimaza umzimba kuzosiza imikhiqizo enjengokuthi: izinhlobo ezincane zamafutha ezinkukhu, izinkukhu nezinhlanzi, imikhiqizo yobisi olubi kakhulu, okusanhlamvu okungenani amafutha nokuningi ekudleni imifino nezithelo. Uma sikhuluma ngesinkwa, kuyinto efiselekayo ukudla kuphela "izolo" futhi ngobuncane. Ngaphezu kwalokho, akufanele uhlukumeze izithelo nezithelo ezomisiwe ngezinto eziphezulu ze-caloric. Izinga lansuku zonke lemikhiqizo yilo:

• ibhanana - isiqephu 1;
• izinsuku - 3 ama-pcs;
• omisiwe - izingcezu ezingu-7;
• umlimi - izikhwama ezingu-3.

Imenyu yomama onesihlengikazi ukulahlekelwa isisindo, ingabonakala kanje:

Inketho 1

Ukudla kwasekuseni: i- oatmeal porridge ephekwe ubisi ngamanoni ama-2.5%, ngokufaka izithelo zomvini omisiwe; itiye ngaphandle noshukela ngebhasikili yebhasikili.

Ukudla kwasekuseni okudlulile: ingilazi ye-fat e-fat ne-banana 1.

Usuku lokudla: isobho esinama-meatball kusuka kwenkomo; ebhaka inkukhu ekhulayo nemifino (amazambane, izaqathe, anyanisi, pepper, ukholifulawa, i-zucchini); isaladi yeklabishi yePeking nge izaqathe, egqoke ngamafutha omifino; iqoqa izithelo ezomile.

Isinkwa: 1 iqanda, eliphekwe "esikhwameni" ncezu yesinkwa.

Isidlo: i- macaroni kusukela ngesikolweni se-durum ne-inkukhu enezinkukhu ezinesibindi; isaladi kusuka ku-beet abisikiwe abilisiwe nge-prune eyongeziwe, enokwenziwa ngama yogurt aphansi; ingilazi yamanzi.

Isidlo sakusihlwa: i- apple ebhaka kanye netiye.

Option 2

Ukudla kwasekuseni: i- porridge ye-buckwheat ngenxenye encane yebhotela; isaladi izaqathe ezivuthiwe nge-apula, enomnandi nge yogurt ephansi; itiye ngaphandle ushukela.

Ukudla kwasekuseni okudlulile: 1 ingilazi yobisi, okuqukethwe kuka-fat 2.5%, kanye ne-cracker.

Usuku lokudla: isobho nge-turkey nemifino (esetshenziswa nge-toast); baked rabbit inyama namazambane wedges; isaladi yemifino elungiselelwe ukuqhuma (ukholifulawa, broccoli, ubhontshisi), egqoke ngamafutha omifino bese efafazwa ngamacroutons; iqoqa izithelo ezomile.

Isinkwa: i- peach 1 ne-banana 1.

Isidlo: irayisi abilisiwe ngezinhlanzi; isaladi iklabishi eluhlaza okwesibhakabhaka ngeqanda, egqoke i-tbsp engu-1. i-spoonful of 30% imayonnaise; ingilazi yamanzi.

Isidlo sakusasa: I -fat-fat fat cottage shizi enemihla kanye nemifula; itiye lemifino.