Kulesi sihloko, sizocubungula ukuthi kuyiphi indlela yokudla okudingekayo kumama okhulelwe, nokuthi ihluka kanjani kuye ngokuthi uneminyaka engakanani ingane yakhe.
Ukuvinjelwa okuvinjelwe emkhakheni wesifazane onesihlengikazi
Uma wenza imenyu owesifazane odla umntwana wakhe osanda kuzalwa, kufanele kukhunjulwe ukuthi konke okuzisebenzisayo, ngandlela-thile ngokusebenzisa ubisi kungena emzimbeni kumntwana. Ngenxa yalokho, impilo yakhe iyashintsha. Ukuqhubekela phambili kulokhu, akuvunyelwe ukuchitha imikhiqizo elandelayo:
- utshwala;
- iziphuzo ze-tonic: ikhofi, itiye elimnyama eliqinile;
- imikhiqizo ye-allergen: izinhlanzi zasolwandle, izithelo ze-citrus, ushokoledi, i-confectionery, uju, izimpahla ezisemathinini, okubandakanya izithelo ezisemathinini, kanye namajikijolo, izithelo nemifino enombala obomvu (ngaphandle kwe-beet);
- imikhiqizo esiphelile;
- imayonnaise, i-ketchup, igargarini;
- izinongo, izinongo;
- imikhiqizo yokubhema, ama-pickle;
- i-crisps, i-crunches, njll;
- iziphuzo ze-carbonated.
Kodwa ngesikhathi esifanayo, kubalulekile ukugcina okuqukethwe kwe-caloric ethile yesilinganiso somama okhulelwa, ngoba udinga amandla okunakekela ingane. Abahlengikazi nodokotela baye bahlakulela izibonelelo zansuku zonke ukusiza owesifazane ozimisele ukudla kahle. Kuzo isilinganiso esilinganisiwe sichaziwe, singakanani nokuthi yini okudingeka siyidle.
Ukulinganisa okulinganiselwe kokudla komama
Umama wayenamandla amakhulu futhi engasebenzi ngokweqile, usuku okufanele aluthole:
- amaprotheni - kufika ku-140 g, okungaba ngu-60% okufanele abe yizilwane;
- amafutha - 80-110 g, 20% wabo - imifino;
- ama-carbohydrate - 325 - 500 g.
Lokhu kungenzeka uma isetshenziswe nsuku zonke:
- 200 g inyama noma inhlanzi;
- 100-200 g we-cottage shizi;
- 1 iqanda;
- 30 g wewoyela yemifino (kungcono ukuthatha umnqumo, noma i-sunflower, engapheli);
- 20 g webhotela;
- 200 g yemikhiqizo yobhakabhaka;
- 50 - 60 g wezinhlamvu kanye namasta;
- 500 g yemifino (ikakhulukazi amazambane abilisiwe);
- 200 500 g izithelo namajikijolo;
- 250-500 g ubisi noma i-kefir.
Inani eliphelele lamandla okondleka ngosuku ngalunye kufanele libe yi-2500-3200 kcal.
Ukuqaphela okukhethekile kufanele kuhokhwe inani lomkhuhlane oludingwa ngumhlengikazi. Ukukhiqiza ubisi okujwayelekile kubalulekile ukuphuza kuze kube ngu-2.5 amalitha. Lokhu kuhle kakhulu:
- i-compotes;
- green and herbal teas (nge-mint, thyme, oregano, kukhona futhi okhethekile, okwenyuka kwama-lactation);
- hhayi itiye elimnyama elimnyama nekhofi, kodwa, ngokungalisebenzisi kabi (kanye ngosuku, ngobisi noma ukhilimu);
- amanzi nje abilisiwe;
- ubisi kanye ne-yogurt.
Kunconywa ukuphuza ngqo ngaphambi kokudla imizuzu engama-30, lokhu kuzothuthukisa ukukhiqizwa ubisi .
Shintsha ekudleni kuye ngokuthi uneminyaka yengane
Kuncike eminyakeni yobudala bendodana, ukulinganisa kwesifazane onesihlengikazi kushintsha ngokuhamba kwesikhathi:
- kusukela ekubelethweni kuya enyangeni eyodwa - ukudla okuqinile kakhulu, zonke izitsha kufanele ziphekwe noma ziphekwe
kumbhangqwana, futhi kuyadingeka ukunciphisa inani lobisi lonke kanye neziphuzo zobisi omuncu ezidliwe (ingilazi eyodwa); - kusuka ezinyangeni ezi-1 ukuya kwezingu-3 - ungashintsha imenyu yamamemine yamenyu, izithelo ezintsha nemifino, ujamu, izinhlobo ezahlukene zenyama;
- kusuka ezinyangeni ezintathu kuya kwezingu-6 - uma ingane ingenayo i-allergies, uju, ama-juice amasha, i-pasta, inyama ingaba lula kakhulu;
- emva kwezinyanga ezingu-6 - ungaba cishe noma yini, kodwa ukwethula imikhiqizo emisha kufanele kube kancane kancane, ukunaka ukusabela kwengane.
Ukunamathela kulezi zincomo ngenhlangano yokudla komama onesihlengikazi , ungagwema ukubukeka kwesana olunezinkinga eziningi: colic, ukukhungatheka, ukugula.