Life emva kokubeletha: Ukudla ukudla umdlezane sika

Ikhwalithi ubisi lwebele incike yokuthi umama osemncane idla. Ngakho-ke, abesifazane kufanele kube ucabangisise kakhulu ekudleni kwakho, wakhetha hhayi kuphela okunhlobonhlobo okunempilo, kodwa futhi ukudla okunempilo.

Yini okufanele zifakwe ekudleni umdlezane?

Ukudla kufanele libe abesifazane zokudla ezihlukene kanye uketshezi eyanele. Inani ubisi lwebele ekutheni yimalini umama iziphuzo, ikhwalithi - ukudla kudliwa. Indlela baphuze ngelanga ikhumbula isobho kanye isobho? Wonke umuntu wesifazane ichaza yona ngokwayo (ngokuya ukuhlala ubisi). Ukudla ukudla equkethe izakhi mkhondo ewusizo namavithamini, ngeke banikeze kuphela amasosha omzimba enamandla ingane, kodwa umama yena uzizwa enamandla futhi sinamandla.

Nutrition umdlezane ngemva kokubeletha: izimiso eziyisisekelo

• Ukusetshenziswa nesitashi, okunikeza umzimba amaminerali ne-fiber enikeza. Kungcono ukudla carbohydrate eziqukethwe okusanhlamvu, pasta, ilayisi izitsha, iphalishi.
• ukudla Amaphrotheni kudingeka ubuyise amasheya yensimbi ne-zinc. Ikakhulukazi kulezi namaminerali ziwusizo for umntwana. I amaprotheni luningi ezitholakala inyama kanye nenhlanzi, amaqanda, okusabhontshisi, amantongomane, ubisi, ukhilimu omuncu, kefir.
• Ukusetshenziswa "amafutha anempilo", okungukuthi, labo lapho kukhona "enempilo" cholesterol futhi akukho amafutha Trans. Ngokwesibonelo, uwoyela zemifino noma amafutha omnqumo.
• Lokhu kufakwa nsuku zonke ekudleni umama yokudla ezihlukahlukene imifino nezithelo. Imifino efiselekayo ukupheka kubhayela double, nidle izithelo fresh.

Ingabe ngidinga ukukufaka ekudleni imikhiqizo yobisi?

Uma thina inkulumo mayelana inkomazi ubisi, kukhona phakathi nodokotela bezingane kakhulu impikiswano. Ingane ingase ibonakale ukusabela iguliswa inkomo amaprotheni. Kulokhu, kufanele uxhumane nodokotela kanye ovivinyweni olubangelwa kunesidingo. ubisi lonke amumethe calcium novithamini D. kusiza ekuqiniseni amathambo. In the ukungabikho Izimo, ubisi nemikhiqizo yalo kufanele edingekayo ukukufaka ekudleni umama yokudla.

Ukuhamba abesifazane esikhathini lactation

Ukuncelisa, ukunakekelwa nsuku zonke kuye ukuqwasha - konke lokhu kudinga amandla kakhulu ngokomzimba. Ngokushesha ngemva kokuzalwa, owesifazane anciphe emzimbeni kakhulu. Ukuze isisindo esengeziwe anibuyelanga futhi, baba namandla ngokwengeziwe, kutuswa hhayi kuphela lesikhona kubuketa Ukudla. nabancelisayo futhi kudingeka izikhathi ezimbalwa ngesonto ukuze bahlanganyele ukukhanya ukuzivocavoca kanye ngangokunokwenzeka nengane okwesikhathi zihamba emoyeni opholile. ukuhamba Fast nge stroller e elilodwa kuya kwamabili amandla engeziwe. Lapho ukudla kubalulekile ukuphawula ukuthi sibonga umzimba wentombi ibele burns okunama-kilojoule angu-500 ngosuku. Yingakho kunenkolelo ibele abesifazane akusho ukuthi ahlale edla ukudla okuqinile.

Nutrition umdlezane ngenyanga yokuqala: imenyu anolaka

• ukudla okune-carbohydrate: ngomphefumulo okusanhlamvu nesinkwa, irayisi, izinhlobo amnyama, izithelo ezomisiwe.
• ukudla Amaphrotheni: mafutha izinkukhu inyama, iqatha lenhlanzi eyosiweyo, 10 amagremu of nati, amaqanda, ubhontshisi, izinso ubhontshisi.
• Izithelo nemifino imenyu: isidlo semifino iyisitshulu, imifino, noma yimuphi medium-usayizi ucezu izithelo, amajikijolo.
• Imikhiqizo yobisi: nocezu ushizi, iyogathi, ingilazi yobisi.
• Amafutha: ukwengeza uwoyela zemifino noma bhotela esitsheni.

Phakathi nezinyanga zokuqala zokuphila komntwana - ikakhulukazi inkathi ezisindayo kwabesifazane asebekhulile. Kungcono ukudla kwakhe wagabadela kwezihlobo eziseduze, okungenani ekuqaleni.