Ukutya luncedo phindeke oomama - ukuncipha ngokulula!

Ngexa lokukhulelwa, abafazi lomzimba. Kungakuhle, kuba 13-15 kg, ikhefu ngokwabo kwixesha lwasemva kokubeleka. uxinzelelo abanamava negalelo kwinkqubo. Kodwa iikhilogram kuza kunyuswa elikhulu kwaye ezabo ukuba awufuni ukushiya. Izizathu oku kube ukuhla kumsebenzi motor okanye umnqweno ukuba badle "kuba ezimbini". Imfuneko singalahlekani imiqulu ezingaphezulu umzimba kwenzeka Ngenyanga yesithathu emva kokuzalwa. Yaba ngeli xesha na ukutya kusebenza phindeke oomama. Ukuze ukunciphisa umzimba, kwaye ayinakulimaza zisanyisa, kuyimfuneko ukuba athobele ibhalansi yesondlo.

Indlela ukuba adle ukuncipha lokuncancisa mama

Kunzima ukuba adle ukutya ukuze avelise isixa esikhulu ubisi ayikho imfuneko. Ukuze Ukwandisa zisanyisa luncedo ukutya okunempilo, Nentabalala ulwelo, ukungabi uxinezeleko. Ngosuku kufuneka ukusela iilitha ezi-2 zamanzi, esongeza kwizidlo yeziselo iziqhamo, iti esintu, iziselo iziqhamo. Ingakumbi ehlotyeni ngexesha ezishushu. ukutya luncedo uncancisa oomama ukuba ukunciphisa umzimba, iquka zonke iintlobo zemveliso, ukongeza ezidliwayo, marinades, pickles, ukutya allergenic, kunye notywala. Imigaqo emininzi lwesondlo olufanelekileyo umama okhulelweyo ufunda ngakumbi ngexesha lokukhulelwa. Umzimba wakhe unika imiqondiso ngoko kunokwenzeka yaye oko kuya umonakalo. Ngethuba uncancisa ukuya nezakhono abazifumene yongezwe kuluhlu ukutya oomama ezilungileyo, kodwa inokubangela uxabana kulo mntwana.

Diet oomama ngokuncancisa ne yokulunywa

It uphathwe kunye ukuqunjelwa - Iimpawu zokuqala komzimba zokutya ebantwaneni. Oku kulandelwa kwamaqhakuvana kakhulu eluswini, kunye ukunyhashwa esitulweni. Ukuze siphephe ngemiphumo emibi yokudla, kufuneka ukongeza ukudla kwakho ukutya enye ngexesha. Kuba iintsuku ezimbini, oko kuya kubonakala ukuba umntwana uyiphendula ezintsha ngokuqhelekileyo. Kukho uluhlu ialeji ukutya enokwenzeka, nto leyo asibandakanyi oomama ukutya lokonga kunye yokulunywa ebantwaneni.

Uluhlu iimveliso ezibangela nokwaliwa ukutya kwiintsana:

1. inyama okunamafutha, umhluzi Yomelela, eqhotsiweyo ndatshaya ukutya.
2. Seafood kunye izitya kubo.
3. Amathanga, iitumato, itswele, ikhaphetshu, igalikhi, kwaneekomkomere, iminqathe, horseradish.
4. Condiments kunye zinongwe.
5. Sauce, ezifana mayonnaise kunye isoso.
6. Ubisi kunye cream, ngokufunza nengqolowa kunye nobisi.
7. Iibhanana, amaqunube, iziqhamo citrus, mai, iidiliya.
8. Chocolate namakhekhe amnandi.
9. Nezihlwahlwazayo kunye neziselo ezinxilisayo.

Ngaphandle oku kutya ngokupheleleyo ukuze ingafunyanwa. Kufuneka umda ukusebenzisa yabo ekutyeni ngemihla.

Yintoni kanye idle

Kukho ukutya koomama phindeke, apho menu ilungele ukusetyenziswa yonke imihla. Ekudleni yale yokutya ukulungelelana kwaye iqulethe 1400 - kcal 1500 ngosuku. Kufuneka ugcwalise enye 500 - 600 calories ngeendleko isiqhamo okanye "Okukhona" ukugcina isimo esihle. Loo ukutya uncancisa oomama ukuba ukunciphisa umzimba akuyi kuphela ukunciphisa umzimba, kodwa ukuphucula inkqubo yokwetyisa. Ngosuku ziphele 150 g protein, 100 g nenqatha, 500 g iikhabhohayidrethi, iilitha ezi-2 zamanzi, imifuno kunye neziqhamo hi mpimo lowutsongo, lulwelo okanye vitamin iipilisi ezintsonkothileyo. Kungenxa kule set iqulethe idosi yemihla ngemihla calories.

iiresiphi isampula ukusuka osidingayo abaliweyo iintlobo menu

Breakfast (ozikhethelayo)

• 30 g ishq kunye iyogathi okanye incindi, banana;
• thowusti ye bran isonka 25 iigrem "Edam" ya sisi.

Lunch (ozikhethelayo)

• izilayi amabini ezonka, isilayi esinye ham, lwemostade ethambileyo, 25 g Edam samasi, amafutha iyogathi kwitoti encinane;
• 150 g zamazambane wayipheka wafefa nge sisi ya (25 g), isaladi tomato, oningga okanye emibhaka;
• ekrwada isaladi yemifuno kunye iyogurt, Nencindi lemon sauce, Edam isonka samasi (12 g), ioli kajongilanga (1 itispuni) kunye Bun usemncinane.

Dinner (ozikhethelayo)

• imilenze chicken (200 g inkukhu) eqhotsiweyo, 120 g yeetapile ebilisiweyo, iminqathe braised neembotyi eluhlaza (50 g), i-orenji;
• ungumcu (75 g ukupheka) ukuya sauce. izithako yesoyi: 50 iigrem inyama okuthambile ngaphandle amanqatha, okunkonkxiweyo iitumato, igalikhi kunye imifuno, 25 g sisi "Edam". Side dish: imifuno isaladi. apple Green.

Ukudla phakathi nokutya

• 25 g ezisezantsi-fat cottage itshizi, isonka ezimbini, iitumato zakhutshwa;
• isiqwenga umqathane kunye iidiliya ezininzi;
• ikeyiki encinane jam;
• crackers kunye compote.

Ukuze ufumane iziphumo ubuninzi kwi yokulahla umzimba kuya kufuneka umthambo rhoqo nedayethi xa uncancisa oomama. Ukunciphisa umzimba, uya kwanela ngokuphindwe kathathu ngeveki iyure okanye uxakeke ngamandla qethe aerobics. Isiphumo ayisayi kuthatha ixesha elide!