Ukutya kwabasetyhini abakhulelweyo (3 kwikota): imenyu. Isondlo sabasetyhini abakhulelweyo ngeveki

Ukukhulelwa - ebaluleke kakhulu, umdla, uxanduva kwaye ngexesha elinye ubomi umfazi omhle ngayo. Ukuba umama, umfazi ngonaphakade, "Dibanisa i Club Maternity" yaye kwaoko niya kuyikhumbula indlela kwakunjalo kuye. Pregnancy, akunamsebenzi nokuba yintoni na kumqolo, uhlale kwelinye ilizwe. Ubomi 'ukuya' ukuvela kosana, kunye nalo. Ukulondolozwa umama wosana kufuneka zibe ngumqondiso wokuqala yokukhulelwa. Kwaye ngoxa kunye nomntwana omnye, zonke izigqibo kunye nezenzo zakhe mayibhekiswe kungenelwe zombini. hambani ngakumbi umoya omtsha, ukuphumla, cinga ngezinto ezinqwenelekayo, izimo lijikelezisa, Kakade ke, ukutya kakuhle. Ukususela amandla unina elizayo olungekazalwa kuxhomekeke kuphuhliso, ukuhamba yokusiwa phambili impilo yosana.

A amazwi ambalwa kakhulu ebaluleke

Ukuva igama baziswa, "uya kuba nomntwana," umfazi uqalisa niwuzalise ulwazi lwabo entsimini ukukhulelwa kunye zokubeleka. Intsikelelo ngoku ulwazi ngokwaneleyo ne ezaziwa intombazana nganye.

Ukuba ngaba uthathe ingqalelo iimpawu ngamnye, ubude ukukhulelwa kwiinyanga 9. Eli libinzana lezamayeza yohlulwe trimesters ezintathu.

Kakade ke, bathi ukuba ezinye trimesters kubaluleke ngaphezu kwabanye abaziziyatha. Kuba uphuhliso epheleleyo ndingekazalwa, ngokuba unikezelo eqhelekileyo kunye nemeko usana kunye nonina Kubaluleke kakhulu ngamaphanyazo onke ukukhulelwa.

Ngoko, xa ekhulelwe, ingane ibunjiwe, kwaye ekupheleni kwexesha sele iqala ukuhamba (nangona umfazi uzive ntoni oku ngokucacileyo). Xa ezintathu yesibini usana ngenkuthalo ekuphuhliseni onke amalungu zangaphakathi. Usana sele ihamba kakuhle, uyasiva intliziyo sikanina, kunye namazwi abazali. Kule ezintathu yokugqibela usana abunjwe ngokupheleleyo, onke amalungu, kuquka ingqondo, amehlo, kwaye nkqu iinzipho. I inde kukhule emiphungeni baby. Kwithuba leenyanga ezintathu lesithathu intloko usana wenze phantsi.

Ngexa lokukhulelwa, kwaye kungcono kwangaphambili, umfazi kufuneka ukuba imikhuba emibi: ukutshaya, utywala kunye ukutya okungekho mpilweni. okunesondlo Kakuhle abasetyhini abakhulelweyo - ngumba obaluleke kakhulu kuphuhliso wosana.

Igalelo kwisondlo lokukhulelwa

Malunga sivumelane incasa kunye ukuzibandeza abakhulelweyo kaHomer. Eneneni, obonelela zakwantu yabafazi ngethuba lokukhulelwa ziyahluka. Ngamanye amaxesha lukhethwa ukunambitheka oomama elizayo sase athuke kakhulu, ngaphezu koko, ukuba edlulayo kunjalo, ukuba oobawo elizayo kufuneka ube nomonde. Oku kungenxa yokusilela hormone, i "yindlela olukhuselayo" ezikhethekileyo Mother Nature kunye 'umzimba' intloko ekhulelwe.

Isiqhamo ifumana ukutya kwalo ngegazi sikanina, ngoko ke kubaluleke kakhulu ukuqinisekisa ukuba ixhaswe. Kufuneka awunamatheli ukutya ethile ngaphandle bokunikeza specialist. Wonke iipeyinti Ugqirha enikwe kwiveki ukhulelwe kwaye anike iingcebiso ngamnye omama elizayo, ekhokelwa ihlaziya zakhe.

imithetho ngokubanzi yesondlo oomama abakhulelweyo

kuye kwathi elide ukutya amabhinqa akhulelweyo ezintathu kunye izitya zabo kunye nobuchule zokupheka. Kodwa kukho inani imigaqo, unamathele Kucetyiswa ukuba bonke abasetyhini abakhulelweyo:

1. Eyona nto ibalulekileyo - ngaphandle utywala.
2. Yitya ngcono iinxalenye ezincinane izihlandlo ezininzi ngosuku (ubuncinane 5). Kukho Kuyancomeka kancinane, ukuhlafuna ngenyameko, ukunandipha ukutya.
3. Ngaphambi kokuba balale ukuba ukulayisha, kungcono ukuba isidlo (nantoni na emgceni) yaba kwiiyure ezimbalwa phambi lokulala.
4. akufuneki ukuba kutyetyiswa, nokuba igcadiwe okanye ekrwada The ukutya. Kukhethwa inikwa izitya eziphekiweyo okanye iyabiliswa.
5. Yokudla kufuneka iqulathe zonke izinto okuphathelene kubalulekile, nto leyo inokufunyanwa inyama, intlanzi, cereal, imveliso zobisi, iziqhamo kunye nemifuno.
6. Akufuneki gadalala iswekile kunye caffeine.

Oksifenilketonurii, listeriosis, kunye nezinye izifo ezininzi zinakho ukuthintelwa ngokunamathela kwizidlo ekunene. Izifo ezininzi zifumaneka yi iziphumo zovavanyo, kunye ukunyanga okanye ukuthintela kubo, ungasebenzisa iivithamini (ezemvelo zamayeza), kodwa kufuneka silumke nabo. Kweli xesha libalulekileyo lobomi yomfazi, njengokuba ukukhulelwa, ukubaluleka kuba yonke into!

kufuneka ibe yintoni na ukutya kwabasetyhini abakhulelweyo. 3 ezintathu

Menu okhulelweyo kumelwe kuhambe, luncedo ukuba ngaphandle ukutya, izakhi kunye ngaxeshanye kuba "sigcwele". Kwi izigaba zokugqibela abafazi abaninzi Kucetyiswa ukuba atye kancinci okanye amalungiselelo iintsuku ukudla, njengoko ubunzima oomama kunye nemeko ebonakalayo wabamama usana nzima ukuzala.

imiboniso abakhulelweyo isaladi eluhlaza ioli (kunye okanye ngaphandle ngokugcwalisa). Imifuno kunye neziqhamo nazo luncedo kakhulu, ingakumbi xa onyaka. Iitapile, kwaneekomkomere, ikhaphetshu, seqanda, iipepile - oko kufuneka umama nosana lwakhe. Iitumato kufuneka ukuba adle ngononophelo, ukuba babalise zamavumba nezidlo.

iimveliso zobisi kufuneka zikhethwe ngaphandle ongeziweyo kunye ubomi kwithala elifutshane. Ubisi kunye nobisi neemveliso zibe luncedo kwinkqubo yokwetyisa uze unike calcium eziyimfuneko olungekazalwa. Iyogurt, kefir, cottage isonka samasi, itshizi kunye nogqirha ubisi angacela umda kwixesha sikanina, ngenxa yokuba iimveliso ophezulu osidingayo ngokwaneleyo.

ukudla okuziinkozo ezibaluleke kakhulu ekutyeni, uyacebiswa ukuba ukupheka ukolo, kunokuba kukubola. Phambi ukupheka Kucetyiswa ukuba bathele wokudla. Hi ndlela leyi, kukho imida ukukrala, ukukhulelwa ayikhuthazwa ukutya irayisi emhlophe kunye semolina.

Ikhowa jikelele kufuneka ingasetyenziswa xa abasetyhini abakhulelweyo, ingakumbi kwi zigaba yokugqibela.

Kufuneka sisele xa ufuna. Umfazi xa athe iingxaki kakhulu kunye ukudumba, ukubonis kulwelo ayikho imfuneko. Unako usele amanzi, iti, incindi entsha, ubisi. iziselo engamkelekanga kwaye nezihlwahlwazayo. Coffee uyabonakala oogqirha ezizodwa akunjalo, ngoko ke kucetyiswa, ukuba ukubeka ecaleni, kumda.

Folk ubulumko malunga amandla umfazi omithiyo ithi: "Kusenokubakho into, kodwa kancinci." Kwithuba leenyanga ezintathu wesithathu, "kancinci" lifinyele kakhulu. Kwakhona, kuxhomekeke ubude ngamandla iiveki abakhulelweyo azifani.

Nutrition lokukhulelwa ngu ngokwalo kwiveki 3

Ibhinqa elikhulelweyo kubalulekile ukuqwalasela niceties ezimbalwa malunga ukutya kwabo. Inyaniso kukuba ngeli xesha limangalisayo umfazi kufuneka ukufumana ezininzi izinto umkhondo luncedo kunye neevithamini ngoxa bonke kubo inzuzo efanayo ngamaxesha ezahlukeneyo zokukhulelwa,. Ngoko ke, oogqirha kudala yenza yokudla kumabhinqa akhulelweyo 3 ezintathu. Menu umama okhulelweyo kuxhomekeke kwiveki yokukhulelwa nokubonakaliswa yayo ngamnye.

Calcium kubaluleke kakhulu ukuba ukuyilwa izicwili ezahlukeneyo usana elizayo, njalo kwithuba leenyanga ezintathu lesithathu kucetyiswa imihla utye ukutya calcium. Kodwa calcium kwemfuneko bangenza nefuthe elibi kwinkqubo inenimba. Ukususela kwiiveki 34 kuyimfuneko ukuze icuthwe iimveliso maternity elizayo equlethe calcium iodine.

Vitamin D calcium ukufunxa kunye nokuthintelwa yamathambo komntwana. Umfazi okhulelweyo kufuneka akhumbule ukuba ayanelanga nje ukuba ukudla eziqulathe le vitamin, ukuba ukuyifunda kwakufuneka uhambe ngumoya kwi "zingawucongi 'ilanga.

ukusetyenziswa awoneleyo yokutya yentsimbi ephelisa hypoxia kunokwenzeka ezingekazalwa, kwaye ikhuthaza parturient recovery ekuqaleni. Ukususela kwiiveki zokuqala menu ukhulelwe kufuneka iquke iintlobo ngeentlobo zokutya yentsimbi aqulethe, kuquka inyama. Ukususela kwiiveki 34 abamithiyo iimveliso zenyama kukhethwa ukusebenzisa yenkomo eselula okanye inkukhu.

Kuba igazi ekunqandeni eziqhelekileyo, kwakunye ukuphucula umsebenzi nezintso, umama okhulelweyo kufuneka badle ukudla okune vitamin K.

Vitamin C kunceda ukuphucula imeko yengqondo nokukhululeka yomfazi okhulelweyo. Kuba iimveliso baby enesiqulatho wayo kubalulekile kuqiniswe imithambo yegazi. Kodwa phakathi ezintathu lesithathu, kufuneka silumke kakhulu nale vitamin, kuba inegalelo kuphuhliso yokukhulelwa.

Vitamin E kunceda umzimba ukulungiselela ngcono abasetyhini ukuba umntwana wabo. Ukususela kwiiveki 30 yokutya nale vitamin kufuneka zincedisana yesondlo kumabhinqa akhulelweyo. Menu mfazi kufuneka nakanjani ziquka iminqathe, radish, cucumber kunye nezinye okune vitamin E.

umfazi nganye nganye, kodwa malunga awu 32, kuyimfuneko ukuba ukuthintela inani fluid, okanye ukubuyisela amanzi umhluzi okanye iti eluhlaza. Oku kuya kuthintela ukukhulelwa kudumba. Ngenxa yesizathu esifanayo kwithuba leenyanga ezintathu 3 ukususela kwiiveki 35 kufuneka inciphise okanye ngokupheleleyo bashiye ukuselwa yetyuwa.

ayo

Zokudla ehlabathini lonke siphikisane malunga iinzuzo kunye neengozi juice, amaxolo iyatshintsha rhoqo indawo yayo. Kodwa enye zokudla kunye noogqirha yamanyama - amanzi ayo kwi yomxhesho abasetyhini abakhulelweyo hi mpimo afanelekileyo kufuneka abe khona.

basivumela Kubalulekile: ayo kufuneka esandula oluphumayo. Hayi zahlanganiswa, imifuno ezintsha okanye incindi iziqhamo, enxila kangangesiqingatha seyure emva ukupheka, kuya kuba luncedo ukuba umama nosana.

Ijusi iziqhamo ezininzi ezaziwayo-kakuhle: nerharnate, apricot, oningga, apile, cranberry.

Best ayo yemifuno ezikhoyo: iikherothi, loonto, tomato.

Juice Kucetyiswa ukuba usele kungekho iswekile wathi, kuba baluncedo nje kuphela kodwa okumnandi kakhulu.

Hayi kakhulu eqhelekileyo, kodwa omnye kakhulu luncedo - ezinde incindi. A iglasi juice ezinde amatsha - wayenovimba iivithamini. Ukuba umfazi akukho Andidibani umungu, le incindi ezinde ngexesha lokukhulelwa iya kuba unyango yakhe intle izigulo ezininzi.

Ukusela iiglasi eziliqela juice ezinde entsha imini, umama okhulelweyo alibale ngezinto toxicosis, yokugaleleka ngamandla, kunye nokudumba. Ukubuyela othi "Diet for okhulelweyo 3 ezintathu," abafazi kufuneka wabatyebisa menu lwe ezinde SAP, kuba oko kuya kunceda ukunciphisa ngakumbi ubunzima kunye zisanyisa oomama abaselula. Kuba namankazana, ingcinga umzimba ezivame ukuba esilawulayo. Emva kokuzalwa umama kuya kuthatha ixesha kunye nomgudu ukubuyisela impilo kunye nani. Wonke umfazi ufuna ukukhangela ezintle, ingakumbi isimo esitsha. incindi Birch i umncedisi kakhulu kwabasetyhini isisombululo kwezi ngxaki.

Kubalulekile ukukhumbula ukuba ezinde Lamanzi ekhulelwe kufuneka niphetshethwe nangokomthamo efanelekileyo. "Ukuvuna" xesha, esi sipho bendalo - an kwentwasahlobo.

Iziqhamo ezityiwa umama okhulelwe

Iipropati eziluncedo leziqhamo kudala kwaziwa, nganye iqulethe ezahlukeneyo iivithamini. Okubangel 'umdla kukuba, kuba loo mntu luncedo kwabo iziqhamo kunye nemifuno ezikhula kulo mmandla, apho aphambukele. Iziqhamo, amaqunube kunye nemifuno ngokuyimfuneko kufuneka ibandakanye ukutya abasetyhini abakhulelweyo "3 ezintathu." Menu Umama okhulelweyo kodwa akukho mfuneko ukuzithwalisa imithwalo ezi mveliso luncedo, njengoko kunokubangela uxabana kukuninzi. Yimiqondiso zokuqala nokwaliwa lokuthathwa leziqhamo kufuneka ayekiswe, ekubeni ukubandezeleka zenkobe kuphela kodwa olungekazalwa. Kwithuba leenyanga ezintathu lesithathu, oogqirha sincoma ukulahla ngokupheleleyo iziqhamo exotic. Emakhaya, kunye nokuba ngcono ekhaya apile, amapere, nabantwana, iiapilkosi, yeepesika, iidiliya, nepersimmons, Imirharnate, grapefruit kufuneka abekho ezityiwa yomfazi okhulelweyo.

Isiqhamo kakhulu luncedo ngexesha lokukhulelwa, abo lokuvuna. Ukuba ixesha engundoqo ukukhulelwa senzeka ebusika nasentlakohlaza, kubhetele ukusebenzisa eyomisiweyo okanye kungahlala iziqhamo, imifuno kunye amaqunube kunokuba uthenge entsha.

Meat menu okhulelweyo

Yitya ukudla ngexesha lokukhulelwa ayibalulekanga nje, kodwa kubalulekile. Ekubeni inyama kuphela iqulethe iproteni zezilwanyana, nto leyo ebandakanyekileyo ekubunjweni ngethambo kunye izihlunu zomzimba nosana. Ukongeza, inyama iqulathe intsimbi ngokwaneleyo ukugcina haemoglobin kwi eqhelekileyo. Faka inyama ezinye iimveliso ngazo zonke ukukhulelwa ziphumelele.

Kodwa simele sikhumbule ukuba kuyimfuneko ukuba zincede zikhethe iintlobo ephantsi amanqatha inyama: yenkomo, inyama yenkukhu, pipi, umvundla okanye idada. Inyama ibiza ixesha elide ukupheka, isityu okanye upheke.

Ukungabikho inyama ukutya unobangela ukudinwa ababhinqileyo. Kodwa izigaba zokugqibela zokumitha kucetyiswa ukunciphisa inani ngokutya inyama.

Izitya 3 ezintathu ekhulelwe

Uluhlu iimveliso eziluncedo, kwaye inani calories abakhathalele nayiphi unina elizayo, nokuba umntu engakhange zibandezelekile ngokwayo ekudleni. Into enikisa umdla kukuba ukudla ngexesha lokukhulelwa - kuphela ekuqaleni. Ukuba Kukudandatheka Mama ukhetha nokuncancisa, oko elindele ukutya engqongqo. Kodwa kamva, kodwa phambi kokuba unikezelo umbuzo ongundoqo okufanele umfazi - ukutya abakhulelweyo 3 ezintathu.

Menu okhulelweyo yonke imihla evekini:

ngosuku evekini	kwasekuseni	sasemini	sasemini	emva kwemini umthamo	isidlo	Le isidlo yesibini
Mon.	isidudu	Banana okanye iziqhamo ezomisiweyo	isuphu Light, inyama neetapile ezicujiweyo, isaladi yemifuno iziqhamo compote	Iyogurt okanye uyiguqula ubisi wapheka	Meat isityu ne amazambane, imbotyi isaladi neti green	cookies
Tues.	Muesli iimveliso zobisi	Sandwich ne sisi cucumber	Isuphu, yokupheka imifino, juice	Cheesecakes itiye eluhlaza	Intlanzi iyabiliswa imifuno, isaladi, ijusi okanye iti	Rusk
Wed.	Cottage itshizi, apile okanye iikherothi	iti Green, iglasi okanye isiselo iyogurt, inegwele ubisi wapheka	Isuphu, intlanzi kunye nemifuno kunye juice	Sandwich ne ijeli okanye ekoko	Bila okanye wapheka inyama, irayisi, amabala isaladi, cottage samasi, iyogurt	Cheese okanye iziqhamo
Thurs.	iqanda ebilisiweyo, isonka ibhotolo okanye jam, neti green	Iyogurt okanye iziqhamo	Imifuno isuphu, isonka kunye juice	cottage samasi	pilaf nokudla, isaladi, iti eluhlaza	Ryazhenka
Fri.	milk isidudu	isaladi yeziqhamo	Yosiwe yenkomo, yokupheka imifino, ijeli	imifino	Lazy rolls ikhaphetshu, imifuno isaladi neti	Kefir okanye iyogurt
Sat.	Cottage itshizi kunye berry okanye jam	Amandongomane, ezomileyo okanye iziqhamo ezomisiweyo	Isuphu, imifuno nowezonkana ezisicaba ezingenagwele, cocoa okanye iti	isithelo	Sandwich ne salmon	Tea okanye iziqhamo
Sun	iikeyiki isonka samasi nge tea	ikhaphetshu isaladi Marine	Endlebeni okanye fishcake nerayisi, isaladi, iti	cottage samasi	Ithanga soup, yenkukhu, zosiwe nemifuno	Ezomileyo okanye iziqhamo ezomisiweyo

Makhe ukutya kuzisa ulonwabo kunye nenzuzo yomfazi kunye nosana.