Kungakhathaliseki ukuthi ukufika kokuya esikhathini kungakanani, kudingeka uqaphele izimpawu zenkambo yayo futhi uqiniseke ukuthi ulandela imithetho ezosiza ekunciphiseni isimo kule nkathi enzima. Ngokumisa esikhathini sokuphumula, inani lamahomoni ocansi - ama- estrogens nama-progesterones emzimbeni womuntu wesifazane wehla ngendlela ephawulekayo, ngakho umsoco kufanele ube walungile futhi ulinganise.
Ungadla kanjani ngokuya esikhathini sokuya esikhathini?
Ngesikhathi sokunqamuka kwesikhashana, abesifazane kufanele babe nokudla okuhlelekile okuhlelekile. Lokhu akusho ukuthi kubalulekile ukugcina ukudla izinyanga ezimbalwa futhi konke, cha. Ukudla okufanele kufanele kugcinwe njalo. Ngakho, ngesikhathi sokudla kokumisa esikhathini kufanele kuhambisane nemithetho elandelayo:
- Yidla amafutha angaphansi. Ekumiseni kwesikhathi, kunengozi enkulu yokuthola isisindo ngesisindo. Wonke amafutha aqoqa emzimbeni aqoqa esiswini, okwenza ukubonakala kowesifazane kungathandeki, ngaphandle kwalokho kuholela ekugulweni kokweqile, ukuphefumula kwesifo somzimba kanye nesifo sikashukela .
- Ukudla ama-calcium amaningi. Lokhu kuyadingeka emathanjeni athembeke kakhulu ngesikhathi sokuya esikhathini. Ngakho-ke, udinga ukufaka ekudleni okuningi kokudla okucebile kulesi sici.
- Ukudla i-magnesium engaphezulu. Lokhu kuyadingeka ukuvimbela ukubonakala kokucasula, ukukhathazeka, ukuguquka kwemizwelo nokulala.
- I-vitamin E. engeziwe Ukusetshenziswa kwaleli vithamini kusiza ekunciphiseni izimpawu zokuya esikhathini, njengokushisa okushisayo, ukomile kwesisu kanye nabanye.
- Ungakhohlwa mayelana neprotheyini. Amaprotheni kufanele adliwe ngendlela yokudla inyama, inhlanzi, amaqanda nezilwane zasolwandle okungenani izikhathi ezingu-2 kuya kwezi-3 ngesonto.
- Ukusebenzisa i-fiber. Ngesikhathi sokuya esikhathini, ukuqotshwa kuyinto evamile, ngakho ukudla akufanele kube yizicathulo futhi kufaka phakathi ukudla okunefayibha.
Njengomthetho, imifino nezithelo ezintsha. - Nciphisa inani lamaswidi. Ungayishiyi ngokuphelele into enhle, udinga nje ukunciphisa inani lama-carbohydrate osondayo kalula ngendlela ushukela, ushokoledi, ujamu kanye ne-caramel.
Uma ulandela ukudla okunembile ngempikiswano, kuzokusiza ukuba usinde izimpawu ezingathandeki ezihamba "ngezinyawo ngezinyathelo" nomvuthwandaba. Ngaphezu kwalokho, ukudla ngendlela efanele, ungazivikela ezifweni ezingalindelekile, ekugcineni ziba yinkinga futhi zilethe ukuphazamiseka okuningi.