Isondlo kunye nokutya okukhawulezileyo okuMpilo kwabaMama abahlengikazi
Ukuxiliswa nokutya okulungileyo
Impendulo kwixhala elidala lokutya okufuneka uyidle ( okanye ugweme ukutya ) ngelixa uncelisayo unelisekile kunye neendala zabafazi. Abafazi abaninzi banenkxalabo yokuba ukunyamekela amamama kunemithetho emininzi yokutya kunye nemingcele yokulandela. Kusenokuba yinkwantya ukucinga ukuba awuyi kukwazi ukutya kakuhle ngokwaneleyo kwintsana yakho, okanye kunokuva ngathi ufuna ukuyeka ukutya okuninzi okuthandayo.
Kwanele ukwenza abanye abafazi bacinge kabini malunga nokuncelisa.
Inyaniso kukuba akukho mithetho nemimiselo emininzi yokuncelisa. Ngaphandle kokufuna ama-calorie angaphezu kwama-500 ngosuku , unokutya kakhulu nantoni na yonke into oyifunayo, ngokumodareyitha, kunjalo.
Ngoko ke, yikuphi ukutya okufuneka uyidle xa uncelisayo, yintoni eyona nto iyenzi "yokunene" yokuncelisa , kunye nendlela onokuyenza ngayo ngokutya okunempilo kule mihla exinzekileyo njengomama omatasa?
Musa ukukhathazeka malunga nokuPhelela
Uninzi lwezinto ezininzi zokucinga ngale mihla. Akukho sidingo sokuxininisa malunga nokutya okugqibeleleyo ukwakha ubisi oluninzi lwebele . Umzimba wakho uyilungele - kungakhathaliseki ukuba uyintoni - ukwenza ubisi oluseleyo olusiswini lwakho ( okanye iintsana, njengoko kunjalo ). Ngenxa yoko, kubalulekile ukuba udle kakuhle ukuze umzimba wakho kunye nobisi lwakho lwebele lubuninzi lwezondlo .
Indlela yokufumana amaNetrients Your Body Needs
Unako ukuqhubeka uthabatha i-vitamin yakho ngaphambi kokuba ubele, kodwa uninzi lwezondlo zakho kufuneka luvela kwizinto ozidlayo. Ewe, umzimba wakho unesistim esihle sokugcina izondlo kulawo maxesha apho ungadli kakuhle, kodwa kufuneka unike umzimba wakho izondlo zokugcina izondlo.
Ukwenza oku, zama ukutya okuxutywe kakuhle-kungekhona "okugqibeleleyo" -kutya rhoqo kangangoko kunokwenzeka.
Akukho mntu kunye nokutya okuncelisayo okumele ulandele. Oomama emhlabeni wonke badla ukutya okuyinxalenye yenkcubeko yabo, kwaye abaninzi banokubonelela ngobisi obusondelene babo kubantwana babo. Ngoko unako ukuqhubeka nokutya ukutya kwenkcubeko oqhelekileyo, kodwa khumbula ukuba kubalulekile ukutya ukutya okuhlukahlukeneyo okuphantsi kweswekile, i-caffeine, i-fat, neyetyuwa. Gxininisa ukutya okuphezulu kwisinyithi (inyama, imifino eluhlaza, i-broccoli, iimbotyi) kunye ne-fiber ephezulu (izityalo ezipheleleyo, izithelo ezomileyo, imifuno, iimbotyi). Ezi zokutya ziya kugcina umzimba wakho uqinile ngelixa uncelisa.
Ukuba unomhlaza okanye u-vegan , okanye unomdla wezokwelapha ezifana nokuntula i-anemia yesinyithi, unokufuneka uthathe amavithamini okanye i-supplement . Thetha ugqirha wakho malunga nemeko yakho ukufumanisa oko kufuneka ukongeza ekudleni kwakho kwansuku zonke ukwenzela ukuba iphelele kwaye iphile.
Indlela Yokufumana Ukutya Ukufika Kulo Lusuku Lakho: 8 Iingcebiso Zokutya Ngokukhawuleza NeziNondlo
Unokuziva uchithe ngokupheleleyo, ixesha-nangamandla-ubulumko, ngendima yakho njengomama wokuncelisa . Kunzima ukucinga ukuthatha naziphi na izihlandlo ngosuku, kodwa empeleni kulula kakhulu ukutya ukutya okunempilo emfanekisweni.
Nazi ezinye iimbono:
- Ukutya kwasekuseni, faka ama-berries kwi-cereal yakho okanye uphonsa izithelo ezomileyo kunye negranola kwi yogurt ephantsi. Ukuba ungumthandi we-bagel, faka ezinye iipilisi ezikhethiweyo kunye neekroti kwi-cream cream yakho, okanye uphakamise i-cottage cheese.
- Ukutya kwasemini okanye isidlo sakusihlwa, faka iiimbotyi kunye neeperesi kwisaladi.
- Njalo uyeke ukusika imifuno ekulungele kwifriji. Unokuyidla ebomvu okanye udibanise kwi-salad yokugqoka. Uninzi lweendawo zokuthengisa zithengisa uluhlu lweengqungquthela zangaphambili. Inxalenye eyona nto kukuba unako ukukhawuleza kule mihla yokutyhukela ukutya okanye ulungiselele isaladi ngokukhawuleza. Ukuba awuhambi kwimifuno engaphambi kokunqunyulwa , yenza umsebenzi wakho ngokukhawuleza emva kokuba ufike ekhaya ukusuka esitolo, ngoko ke ukulungele ukuya xa ufuna kakhulu. Ukutya, ungancibilikisa i-cheese ngaphezulu kwemifuno.
- Ukuba kufuneka uye kuDunkin 'Donuts okanye i-Starbucks, hamba i-muffin ye-bran esikhundleni se-donuts, kwaye uhambe lula kwi-caffeine .
- Enye indlela yokuhlamba iprotheni kunye nefayibhile ekudleni kwakho kukuxuba umzila. Umxube weMzila ngokuqhelekileyo udibaniso lwamantongomane kunye neziqhamo ezomileyo. Unokongeza kwiproleta emnyama kumxube; kulungile kuwe.
- Sika isithelo esithile uze usidibe kwi-yogurt ngokutya okumnandi kunye okunempilo.
- Gcina amaqanda anzima abilisiwe efrijini. Unokubamba ngokukhawuleza kwi-punch enhle.
- Zive njengebhokhwe kwakhona kwaye ube nesetywiti yebhanti ye-peanut kwisiqwenga sonke sesonka. Kuza kukuzalisa iiyure ngelixa kukunika umthamo wezempilo onempilo.
Yidla Iziqhamo Zakho kunye Nemifuno
Ukutya ezininzi izityalo kunye nemifuno kubalulekile. Isiqhamo esitsha kunye nemifuno zilungele, kodwa kuhle ukutya ingqungquthela eqhotyoshelweyo ukuba ayifumanekanga. Ii-apula zimelo ezinkulu kuba unokuzifumana unyaka wonke.
Hlaliswa i-Hydrated
Khumbula ukusela ubuncinane iiglasi ezili-8 ngosuku. Umzimba wakho wenziwe ngamanzi angama-55%, kwaye amanzi adlala kunye nenxaxheba ebalulekileyo ekusebenzeni komzimba wakho. Ukuba awuphuzi ngokwaneleyo, unokuziva udelile, utyhefile, okanye ufumane intloko . Ukuba ufuna ikhefu emanzini, iglasi le-fat fat-fat is rich-rich and can give you a good increase.
Gcina iiKhabhinethi Zakho Zithengwa Ngezinto Ezi
- Ukutya okusemathinini: iziqhamo ezixutywa ngamanzi (gwema ukukhanya okulula okanye okunzima), imifuno (iifolo, ummbila, utamatisi), inamba (zonke iintlobo zininzi kumarada), kunye neesobho
- Izithelo ezomileyo: iivinki , i-cranberries, ii-apula
- Iingqolowa ezipheleleyo: okusanhlamvu ( kubandakanywa nokuncelisa i-superfood, i-oatmeal ), i-pasta, ilayisi, kunye nabancinci be-fat
- Amantongomane, ubhontshisi kunye nembewu: imbewu yelanga (ukulungelelanisa, ukuthenga izithengelelwano eziphezulu) - zongeza iiprotheyini ezininzi kumasaladi), imbewu yeesame (ukupheka kunye nabo ukwengeza ukunambitheka kunye nenjabulo), i-almonds, i-walnuts, ibhotela ye-peanut, ne-butterfly
- Amafutha enempilo: i- canola, umnquma ongeyintombi, i-flaxseed, i-sesame, i-walnut, i-peanut kunye ne-grap
Yenza Okusemandleni akho
Gcina ezi zinto ukutya kunye nokutya okunempilo okufumanekayo xa ulambile. Yenza okusemandleni akho ukongeza izinto ezinempilo ekudleni kwakho kwansuku zonke kwaye ungacinezeli kuyo. Ukuba uvakalelwa enetyala ukuba unomncinci wokutya okungenamsoco ngelinye ilanga , zama ukukhathazeka. Khumbula, ungadla phantse nantoni na oyifunayo ngokumodareyitha.
Xoxa nomhlobo oncelisayo okanye ubiza umnxeba wokuncelisa xa ufuna ukuqinisekiswa komnye umama oncelisayo. Yaye, ukuba unomdla okwenene, biza ugqirha wakho okanye isondlo sokutya. Bayakwazi ukuvavanya oko udlayo kwaye kukuncede wenze icebo ukwenzela ukuba uncede uzive kakuhle malunga nokutya kwakho ngelixa uncelisa.
Imithombo:
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. (2011). Ukusondeza Isikhokelo SokuNyango lwezoNyango. Mosby.
Riordan, J., kunye neWambach, K. (2014). Ukuxiliswa kunye nokuLungiswa koLuntu lweNguqulelo yesine. UJones noBartlett Learning.
U-Whitney, E., uRolfes, S. (2015). Ukuqonda I-Edition Yokutya Yokutya I-14. Cengage Learning.
Ukuhlaziywa nguDonna Murray