Kana pakutanga iwe wakatarisa kuti haufaniri kuwana mapaundi akawedzerwa, ikozvino, asi, iwe unofara nekuwedzerwa nguva dzose. Kunyatsoita! Kucherechedza kuwedzera kwehuremu, iwe unodzora uye nguva yekuzvitakura. Mushure mezvose, mune zvakawanda zvinobva pakudya kunovaka muviri kunobva pakuti mwana achakura sei nekukura. Yenguva yekugadzirisa mafungiro emapurotini, mafuta uye mahydrohydrates, kutarisira chikamu chavo chakarurama, funga pamusoro pekudya kwakakodzera. Izvo zvakakosha zvakafanana kwauri, uye kumwana. Saka kubva nhasi patafura yako chete inobatsira, inonwisa uye, zvechokwadi, zvinonaka zvinowanikwa!
Munzira itsva
Mukombe wekofi yekudya chamangwanani, sandwich yemasikati uye mbatata yakabikwa kudya ... Menyu yakadaro haina kukodzera amai vekuuya mune chero nzira. Muviri wako pachako unokuudza kuti unofanira kudya zvakasiyana. Kushandura maitiro panguva yekuzvitakura kuenda kune imwe nhanho yekupa iwe necheche nezvinhu zvose zvaunoda. Ingozviwisire iyi bhati: usamanikidzira kudya kweviri. Zvokudya hazvifaniri kushanduka muhuwandu, asi nemafungiro emhando. Vanhu vane chirwere chekudya vanopa mazano mumutambo wekutanga wokuwedzera huwandu hweakoriyiti nema 200 kcal pazuva, uye mune yechipiri uye chechitatu - 300 kcal.
Nzira yekukura kikilogram
Hazvina mhosva kuti vanachiremba vane mishonga yakawanda vanodzidza sei mararamiro ekuwedzera kuwanda, nguva imwe neimwe iyo vanogutsikana: kutanga kune zvose, zvinoenderana nemunhu mumwechete wehupenyu. Vamwe vanaamai munguva yemberi vanofunga kuti vakadzoka, kubva kumavhiki ekutanga ekudzivirira. Vamwe, pane zvinopesana, vanorasikirwa munguva iyi kusvika pamakirogiramu matatu. Kazhinji kazhinji nekuda kwe toxicosis. Zvechokwadi, zvakaoma kudya zvakakwana apo kunonyorerwa nehuhu hwezvokudya. Asi mumamiriro ezvinhu aya mishonga yakanakisisa ndeyokuva nechimwe chinhu chiri nyore kudya. Utsivi huchapera. Nokukurumidza iwe uchakanganwa zvachose pamusoro payo. Inenge kubva pavhiki yegumi nembiri mumutumbi, isrogen, inokonzerwa nechido, inoshandiswa. Iye achabatsira kubata uye kuwana huwandu hwakakodzera. Mwana anotanga kukura nesimba kubva pamwedzi wechitatu kusvika pamwedzi wechina. Kubva panguva iyo, zvakajairika kuwedzera 300-350 gm wehureji vhiki imwe neimwe. Asi mumwedzi wepfumbamwe, zviyero zvezviyero zvinotsauka zvishoma. Mukugadzirisa kwezvinhu, kurasikirwa uremu kunyange usati waberekwa ne 0.5-1 kg. Kana usati wava nepamuviri, uremu hwako hwakanga huri mumiganhu yakakwana, saka kwemavhiki makumi mana nehana yakadzikama, unogona kuwana 11-16 kg. Nechepe inofanira kupora zvakare kubhadhara kukwana kwehutatu (mumutatu wekutanga - anenge 0,8 kg pamwedzi, muchipiri - anenge 2.4 kg pamwedzi, chechitatu - inenge 2 kg pamwedzi). Izvi ndezvokwadi nokuda kwekuwanda kwepamuviri. Pashure pezvose, zvakakosha kupa rubatsiro runobatsira rwemwana mumwe nomumwe. Wakambotamburira here nemapirundi akawanda? Saka, nyanya kunyatsotarisa kuwedzera kuwanda. Ita zvinhu zvose kuitira kuti irege kudarika 7-11 kg. Kudzivisa kwakagamuchirwa. Zvose izvi nhamba inongova mazano. Iwe unogona kuva neyo purogiramu yako. Kwevhiki imwe iwe uchawana zvakare, kune imwe - iyo shoma. Chinhu chikuru ndechokudzora kufamba uye, kana zvichifanira, kuigadzirisa. Tora mutemo wekuyera vhiki rese, semuenzaniso, musi weChishanu. Ita zviri nani mangwanani mangwanani asina chinhu. Nyora pasi data iri mubhuku rekunyora uye usakanganwa kuitora newe kumubvunzurudzo wevakadzi kuti utaure nehanzvadzi yako yegynecologist.
Inobatsira stock
"Kukurumidzira kunokura sei makumbo!" - iwe unofunga, kutarisa museve wezvikero. Ichokwadi, iye munhu akanaka kwazvo. Asi hausi magwaro ako ose matsva anouya zvakananga kwaari. Ngatitei zvishoma kuverenga! Ropa remuviri wako rakawedzera ne50% (naizvozvo, rinopararira anenge 4 malita). I-placenta, chibereko uye amniotic fluid rinorema 2.5 kg. Wedzera kune ichi kuyerwa kwemafuro akawedzera, mukati memuviri - zvinenge kusvika 2 kg. Mukuwedzera, iwe wakadzokorora kuchengetwa kwemafuta emvura, ayo achadiwa munguva yekuzvitakura, kubereka, uye panguva yekupa mwana. Izvo zvakapiwa zvisikwa chete kana zvichiitika. Muviri unozovashandisa zvishoma nezvishoma. Usapopotedzana nemasikirwo! Kunyange zvazvo matengu aya akayera zvakawanda - 3-4 kg. Zvose zvikwiriti zvawakanyora nenzira imwe kana imwe kuenda kune zvakakunakira. Vanachiremba vanonyevera: kana iwe uchidya zvisina kunaka uye usingakwani, mwana anogona kuoneka akaonda uye anorwadza, zvichamunetsa kuti agadzirise mumamiriro matsva. Saka, tanga nzira yehutano nehuwandu hwekuvandudzwa kwemenyu.
Vatatu shamwari
Pazvinhu zvose zvinobatsira zvinobva pakudya, zvichibva kune zvidhinha, nhengo dzomwana, mushuloskeletal system, fomu. Kudzora kudya kwako, unopa mwana chete zvakanakisisa. Saka iwe une mukana chaiwo wekubatsira hutano hwake, kukura uye kubudirira. Vanhu vanonyanya kukosha mukudya kwakanyatsonaka ndivo mapuroteni, mafuta uye makhahydrates. Regai tivazive zviri nani!
Chii chatinacho maererano neurongwa?
Kurwisa kunokera kwekuyera kuti mune imwe, uye mune imwe sangano kunokonzera kuoma. Kune amai vari mberi, izvi hazvigamuchirwi. Kuti uwedzere zvishoma nezvishoma, udye zvikamu zviduku 4-5 pazuva nekukanganiswa kwemaawa asingasviki 1.5. Kana iwe uchinge usisipo nguva yenguva yakazara yekudya, wolfish chido chinogona kumuka. Muchiitiko ichi, zvingava zvakaoma kuzvikumanirira kumirira saladi kana yemiriwo. Ndinoda kudya chokoti yekutanga kana pie. Uye iwe haugone kuita izvi. Saka, edza kuramba uchiteerera kune zvakasikwa zvezuva nezuva. Nguva yokutanga iyo inofadza kugara patafura pa8: 8, 00 mangwanani. Uye kapu yetii haigoni kumira! Zvokudya zvekudya zvinofanira kuva zvine utano uye zvepamusoro-grade (a cottage cheese nemuchero wakasviba, omelette ine saladi kana syrniki neuchi). Yakagadzirirwa sandwiches? Zvakanaka, pane dzimwe nguva unokwanisa, asi kungoita kuti zvive nechingwa chinokosha, nyama yakabikwa, chezi, miriwo nemiriwo. Chipiri chekudya chamangwanani chiri chiedza (yemiriwo casserole kana muesli ne yoghurt). Kudya (14-15 maawa) ndiyo kunyanya kuzadza muviri nemakori. Gadzirira iwe uye soup, uye wechipiri (rice nehove meatballs, miriwo ine huku). Kudya - kwete mushure memaawa 18-19. Panguva ino inobatsira kudya, somuenzaniso, mukaka wehuni. Uye usati wenda kunorara, inwa imwe girazi ye yogurt kana yarishenka.
Chicken: utano, hunonwisa
Mapuroteni anokonzera kukura kwemasimba mashoma. I amino acid iyo inopinda mavari ndiyo huru "chivako" zvinhu. Kuti uite zvinodiwa zvezuva nezuva zveprotini (110-120 g), unofanirwa kunwa mukaka, kudya mazai, nyama, hove, cottage cheese. Nyama ndiyo inokonzera mapuroteni emhuka. Uye, sezvinozivikanwa, inofanirwa kuchengetedza basa rezvisikwa zvezvisikwa zvose, kuwedzera kwehutachiona, kuchinjana mumasero nekuvandudza kwavo. Nokudaro, inofanirwa kunge iri mukudya kwemukadzi ane pamuviri. Chisarudzo chakanakisisa kwauri chicken. Iyo ine tsitsi, inonaka uye inonyoresa nyore nyore. Kuti uve nehutano hwakanaka, iwe nevana vako remangwana vanoda chibereko chakanaka. Zvakakosha kuti nyama yakasikwa uye yakanaka. Kutevera nyama mune urongwa hwezvokudya ndehove, inofanira kudyiwa kanenge kaviri pavhiki, asi kwete kakawanda: inokurumidza kuora mwoyo. Asi nemashizha echando uye mamwe mahombekombe ezvekudya zvinonyanya kuchenjerera - zvinogona kukonzera kugadzirisa kwehutano.
Carbohydrates: kuchinja kunodiwa
Munguva yekuzvitakura, vashandi vezvokudya vanorayirwa kuti vatore mhepo yakagadzirwa nemakinehydrates nevanonoka. Nokudaro, kubva kune chokoleti, makeke, zvipfeko zvinofanira kubviswa. Iyo yakawanda inokwana simba ichagoverwa nechingwa kubva kuupfu hwakakwana, zviyo zvakasiyana-siyana, pasta kubva kubva durum gorosi, miriwo. Kuvonga kwavari, huwandu hwehuglusi mumuviri hunomuka uye hunoramba kwenguva refu. Slow carbohydrates inofanirwa kuumba hwaro hwekudya kwako (350-400 g).
Hazvizove mafuta!
Kupinda nemishonga yemafuta haigoni kuchinja kuva mitezo pamuviri. Izvo zvinodiwawo kune hutano, seproteine uye makhahydrates. Mune chimiro vanofanirwa kuwana kubva kunzvimbo dzakasiyana-siyana (kamuro nemafuta yemichero, mukisi wakamera). Zvinyorwa zvakadai semargarine kana kupararira mumenyu yako yakagadzikana hazvina kukodzera nenzira ipi zvayo! Asi mafuta emuorivhi kana kuti sunflower isina kujekeswa yakanaka mukuzadza masaga. Inofungidzirwa kuti 4 tbsp. Spoons emafuta aya ane zvido zvezuva nezuva zvemuviri wemafuta.
Deredza mutambo
Zvakadini kana uremu huri kukura nekukwirira uye kumiganhu, uye chido hachideredzi? Bvisai zvinotapira uye upfu! Paunenge uchida chimwe chinhu chinonaka, chichaponesa chipfeko chemichero kana yogashi nemichero yakagadzirwa. Imwe chinyorwa chemazuva ano chekurwisana nemafuta akawanikwa yakawanikwa nevanoita zvekudya zvemazuva ano. Uye chii ichocho? In the cabbage! Yakanaka chero ipi zvayo - yakabikwa, yakachena, yakasviba, nokuti inopisa mafuta zvakakwana. Kunyanya kunetseka pamusoro pefomu dzakarasika hazvina kukosha. Ive yakagara ichiongororwa: lactation ndiyo nzira yakanakisisa yekuderedza uremu. Matokisi ose akaunganidzwa kwemwedzi gumi nemashanu anowedzera zvishoma nezvishoma pakuchengetwa kwemukaka. Kwemwedzi iwe unogona kurasikirwa kusvika kusvika 1 kg yehuremu. Asi iyo huru, iyo yakareba ichave yakakosha kurwisana nayo. Nokudaro, kutarisira mwana, funga pamusoro pezvokudya uye uite kuti zvive zvakakosha sezvinobvira. Izvi zvinokosha kune utano hwako.
Kana iyo iyo mvura
Kuwedzera kwakakosha kwehuremu hakusi nguva dzose kunobatanidzwa nekudya. Zvimwe kilograms zvakare zvinowanikwa nekuda kwekuchengetedza mvura mumutumbi. Izvi zvinokonzerwa nebasa retsvo uye rinotungamirira kudiema. Cherechedza kuti mvura yako inofanana ndeyezvakanaka!
Tora zvinyorwa
Kana paine kusava nechokwadi pamusoro pekushandurwa kwakakodzera kwemaji, kuverenga kuti mvura yakadini inonwa uye kuti yakawanda sei. Zvakakoshawo kutora miedzo yerino nguva dzose. Dzidzo dzakadaro dzichabatsira kuziva kana zvose zvakagadzikana neitsvo. Dzimwe nguva, chaizvoizvo kuwanda kukuru kunokonzerwa neUrolithiasis uye pyelonephritis.
Zvakwana kunwa
Inenge 2 malita pazuva. Mushure mevhiki ye20 (kusvika pa 1.5 litita). Asi chero zvakadaro, funga nezvehupenyu hwako. Unotapira mukudya kwemukadzi ane pamuviri, haugoni kungoipedza.
Munyu mumwero
Vanhu vane chirwere chetatu mumadhora matatu vanokurudzira kuti vasapfuure 5-6 gramu emunyu pazuva. Mushure mezvose, sodium inokurudzira kuchengetedza mvura (kunyange kana iwe unwa mvura shoma) uye kuonekwa kweedema.