Kusadya kwakakwana kwekudya nekushayikwa kwemakemikari muzvokudya kunoita kuti zvakanyanya kuve nehutano hwehutano hwomwana asati aberekwa kuti hunogona kuenzaniswa nekukanganiswa kwezvakaberekwa. Uye muzuva redu, kushaya kwevamwe kana mavitamini, minerals, kutsvaga zvinhu uye zvimwe zvibereko zvinokosha mukudya kwevakadzi vane pamuviri zvakanyanya. Kuti tione izvi, regai titarise kuverenga. Kutora pamuviri mumukadzi ane hutano - musoro wenyaya yacho.
Kwete? Saka onai!
Chidzidzo chekudya kwevakadzi vakamirira, chakaitwa muSt. Petersburg, kuratidza kuti 6 chete! (!) Kunze kwevanhu 100 vakaongororwa vanogona kutaura nezvekuwana zvakakwana mukudya kwezvinhu zvinokosha zvinovaka muviri (zvinovaka muviri). Uye vakadzi vakawanda vakaona kushaya kwevamwe vavo. Kazhinji kazhinji haine iron, iodine, calcium, zinc, chromium. Pakati pevhithamini kushayikwa kwe folic acid, biotin, mavitamini B .. B .. AD uyewo alfalinolenic acid, iyo chikamu chevhitamini F, yakakunda.Ichifadza kuti kushayikwa kwezvibereko zvakakosha zvakadaro kwakaratidzwa nechiitiko, pakuongorora kukuru kwevakadzi vane pamuviri. Zvakazoitika kuti havanzwi sokushaiwa kwavo! Saka zvakakosha here kuisa kukosha kune izvi, sezvo pasina ngozi pakarepo kune utano hwomukadzi? Zvechokwadi. Pashure pezvose, nechinokanganisa chakavanzika, mwana anotambudzika. Kusvibiswa kwemitemo yehutano hwakanaka hunoita kuti tive nekutya kwekuberekwa kusati kwaitika. kuberekwa kwevana vechiedza. Kushayikwa kwemamwe mishonga mumuviri wemangwana mune remangwana kunogona kukanganisa utano hwomwana wake mugore rokutanga rehupenyu. Uyezve, mumakore achangopfuura yakave yakaratidza kuti huwandu uye huwandu hwomukaka wake hwezamu hunoenderana nehuwandu hwekudya kwevakadzi vane pamuviri. Hungu kune mukaka! Zvokudya zvakakodzera zveamai vemazuva ano zvinoshanda sekudzivirirwa kumwana muupenyu hwake hwose. Ndeipi matanho aunofanira kutorwa panzira yekuwana zvakakwana kudya kunovaka pamuviri?
Noli nocere!
MuchiLatini, izvi zvinoreva "MUSARADZE!" Uyu ndiwo mhemberero yekare yekurapa, yakanaka nguva dzose. "Amai vanouya vachazosiya zvigadzirwa zvezvokudya zvekushanda kwemaindasitiri vanochengetedza nguva pakubika, uye vanewo nguva huru yekuchengetedza. pasina zvokudya zvinowedzera zvakadai sezvokuchengetedza, dhayi, zvinonhuwira, flavour enhancers, thickeners, emulsifiers.Kunyange vanaamai vari mberi, vose havakwanisi. Hatifaniri kukanganwa kuti vazhinji vakagadzirira-kudya-kudya zvokudya Izvo zvinogadziriswa zvikamu zvinosungirwa, uye hazvibvumirwi kuisa mazita hazvisi nguva dzose zvichitevedzwa, kunyange pasina humwe uchapupu hwechokwadi hwehutu hwezvinhu zvinotapukira kune vanhu, vana vacheche, vane pamuviri uye vakadzi vanozvidzivirira vari nani pakuzvidzivirira.Zvakagadzirira-kudya-zvigadzirwa zvekugadzirwa kwemabhizimisi hazvisizvo nokuti zvinoderedza kudya kwekudya mukadzi ane pamuviri, achimudzivisa mishonga inodiwa. Mamwe masukisi panzvimbo pezvisikwa zvenyama - uye muviri unoshayiwa iron, phosphorus, vitamini B12, niacin uye biotin, d asiwo chirongwa chepamusoro chepuroteni nyama. Asi iyo ichawana mafuta akawanda pasi yakadzama pamwe nemakori akawanda.
Pasi pechifukidziro chemavara mashizha
Kunyatsoteerera kunofanira kupiwa kune zvokudya zvevhitamini B9, folic acid. Zita rayo rinotaura pacharo: "folium" muchiLatini zvinoreva "mashizha". Folic acid inowanika mumashizha matsvuku easpariki, sipinashi, uyewo muzvibereko zvewacado, karoti, melon cantaloupe, apricots, pumpkin, beetroot. Zvimwe zvishomanana folic acid muzhi yolk uye nyemba. Chingwa - mbeu yose uye yefa yega yefu, pamwe chete neparta chaiyo uye noodles kubva muupfu hwakakwana hauna huwandu hwakanyanya hwe folic acid, asi hunofungidzirwa kuti inokosha. Izvozvo zvinopesana? Kwete! Nguva yemiriwo mashizha yakapfupika, uye chingwa chose chegorosi nemiti yakagadzirwa kubva muupfu hwakakwana unogona kudya zuva rega rega, pasinei nemwaka. Kuwedzera kudya kwavo ne vitamini B, amai vanotarisira zvinowedzera kuderedza mungozi yepelinha kukanganisa mumwana wavo uye vanotarisira maitiro akakodzera (panguva imwe) yepfungwa dzake uye pfungwa. Uye amai ve vitamini iyi vachave vakashanda zvakanaka, nokuti inokwanisa kukonesa kurwadziwa kwekunzwa, izvo zvinokosha pakuberekwa. "Kudzivirirwa kwemavara" hakuzosiyi iwe uye mushure mokuberekwa, kuchavandudza kugoverwa kwemukaka.
Zvinyorwa zvinofadza zve folic acid
Karoti saladhi nekiki uye nutswe
Tora:
• 2-3 maharasikiti
♦ clove yegariki
♦ 3 tafura. zvipukanana zvehuni zvitsvuku
♦ 2 tafura. zvipukisi zvekisiki yakasviba kana mayonnaise
♦ Munyu
Kugadzirira:
Sveta karoti pane grater yakawanda, kuwedzera marimu akachekwa, nguva nemukisi wakasviba, iyo inosanganiswa nemarlichi yakashamba, munyu kuti unye. Saladhi yakadai ichakupa folic acid uye beta-carotene, vitamini B uye mhangura inokosha, mafuta akaoma omega-6 uye phytoncides. Kunzvimbo iyi unogona kuwedzera arugula - chitubu chinokosha che folic acid, vitamini C uye microelements inobatsira. Nyama avocado, zvishoma zvakasvibiswa nemunyu uye pepper (unogona kuwedzera grated garlic), inobatsira uye inonaka inoparadzira chingwa.
Zvitsva zvinokonzera vitamini B6
Haddock muchiSpanish
Tora:
♦ 1kg ye haddock (chitunha)
♦ 1-2 makapu emukaka
♦ 1 kg yematata
♦ 4 mazai
♦ 4 anyanisi
• 200 g yamafuta omuorivhi
♦ 1 tafura. a spoonful of butter
♦ 10 maorivhi matsvuku
♦ 1 tafura. e spoonful yeparsley yakabikwa
♦ pineki yemunyu uye pepper
Kugadzirira:
Haddock akacheka zvidimbu zvakakura, ndokudururira mvura inopisa ndokuenda kwemaminitsi gumi nemashanu. Zvadaro tora mucheka, shandisa mukaka wakatsvaga uye uende kweawa. Heat oven to 240 ° C. Fry the onion namafuta omuorivhi, ipai haddock uye yakabikwa, inonongedzwa uye yakatswa mbatatisi mumatanda pamusoro (kuisa imwe neimwe nemunyu mutsva, uye kudururira kumusoro pamusoro nemukaka kubva kune hove uye yakanyunguduka mafuta). Bika muhvini kwemaminitsi makumi maviri. Dzadza kodhi nemabhati emiorivhi, parsley, mazai eza. Muchidya ichi, kuwedzera kune vitamini B6 ine calcium, mapuroteni anokosha, uye vitamini B, uye vitamini C.
Pyridoxine kubva pane zvirwere
Nevhiki yechisere yekutora, vitamini B6 (pyridoxine) iri kuve yakakodzera. Iwe unorwadziwa neuseusea mangwanani, usiku unopwanya mhuru dzenzombe, nervos. Miti nemwaka ndiyo yakanakisisa inopa mavhithamini. Iyo inokoshawo kune mwana, nokuti inokurudzira kukura kwehutano hwayo hwesheyo. Wakambove wakabatanidza chingwa chegorosi chakakwana uye kabichi mune zvekudya zvako here? Great! Muzvigadzirwa izvi pane zvakawanda kwete kwete folic acid chete, asiwo pyridoxine. Chinhu chayo chakasvibirira chikafu inyama, mamwe marudzi ehove, kunyanya chum ne haddock, bran, gorosi, gorosi, jisi, mahairi, nyemba, mbeu dzeghakheheat uye walnuts.
Magnesium yeSimba reBones
Sezvo vhiki yegumi nemana yekuzvitora, apo mapfupa emwana ari kukura zvakanyanya, magnesium inonyanya kukosha. Izvi zvinoshanda sechinhu chinokosha chekuvaka kwekukura kwemapfupa emapfupa. Nhau dzezvino kubva kuvasayendisiti dzakaratidza kuti kukura, kuyerwa nekukura kwemusoro wechechecheche kunobva pakuwandisa kwema magnesium amai panguva ino. Magnesium inonyanya kukosha pamisungo, kusanganisira misumbu yechibereko. Magnesium yakazara mumunda wose uye chingwa chezviyo zvakakwana, maonde, maamondi, mbeu, mavhiteloni, misi miriwo mitema uye bhanana.
Ita kuti chikafu chiwedzere nemidhina
Kubva muvhiki 22 yekusununguka, kudiwa kwechimiro chemangwana nemwana muhutachiwana chinodiwa kuti hematopoiesis iwedzere. Inowanikwa pfuma yakave nyama, kunyanya tsvuku, uye mazai. Uyewo nyemba, miriwo miriwo yakaoma, chingwa chegorosi, soy cheese tofu, michero yakaomeswa. Usanwa kamwe pakarepo mushure mekudya tayi nekofi (ma tannins ari mukati mawo anonyanya kuderedza huwandu hwekugadzira simbi).
Omega-3 yeuropi uye chiratidzo
Mafuta anokosha omega-3, ari muhove dzehove, inokosha kumwana wemangwana, sezvo inonyanya kugadzira kukura kwehuropi uye maonero ake.
Dish for the second trimester
Meatballs muItaly (mune microwave oven)
Tora:
• 250 g pasi nyuchi
♦ 1 egg
♦ 50 g yezvingwa zvakachena zvakaomeswa
• 50 g chezi
♦ 1 clove yegariki
♦ 1 teaspoonful. supuni yepisley yakaomeswa
♦ 1 teaspoonful. spoon seasoning "Vegeta"
♦ 240 g yemamata
• munyu uye pepper
Kugadzirira:
Sakanisa zvose kunze kwemasamati uye hafu grated cheese. Tora nyama 12 dzekudya kubva kuhomwe yakagamuchirwa uye uise mundiro wakakomberedzwa kwemaminitsi 3-4 muvheni re microwave. Uya nayo inenge yakagadzirira, ichitendeuka pakubika. Top-sliced tomato uye cheese. Bika kwemaminitsi mashanu.
Zvokudya zvinoputika mumutatu wechitatu
Kuti kuderedze kuora mwoyo, idya muzvikamu zviduku uye usazvidzivirira zvakakosha uye mafuta ekudya, pamwe chete nezvinwiwa zvefizzy uye jelly. Kune vamwe vakadzi kushungurudzika kwepfungwa kunovhiringidzwa nekuputika, mazai anonyorova kana e spoonful of steam omelet. Iwe unogona kuedza kutora madhaini emamineral emvura pasina gasi: shandisa bhodhoro nemvura 2 mazuva asati ashandiswa, uye usati watora zvishoma kudziya. Nguva dzose uunze zvokudya zvekudya. Saka iwe unogona kuchengetedza kudya kwakakwana pasina kuwandisa dumbu.
Pita nePasta "Exotica"
Tora:
♦ 1 avocado
♦ 2 tafura. mahwende emonamu juisi
• 50 g ye-fat-fat cheddar cheese
♦ Munyu
♦ Ground tsvuku tsvuku
Kugadzirira:
Bvisa avocado iri hafu, bvisa pulp nekapu, inyunganidze nemuto wemamuro, uwedzere grated cheese, nguva yekudya, funganya. Zadzai pasta nepita. Ichava "chikwama chechingwa" chakanaka. Iyi ndiro ine calcium, mavitamini eS. V. Avocado fatty acids kuita kuti calcium inopinda mumuviri isvike nyore kune masero.
Fibhi yemukumbo
Kuti tisashungurudza kubvongodza, tichaisa muzvokudya zvekudya izvo zvakagadzirwa zvine fiber, zvese-chingwa chezviyo nemimwe michero-yegorosi, pamwe nebazi.
Beetroot nemiti
Tora:
♦ 2 beet
♦ 1 yakasanganiswa cucumber
♦ 50 g yemuvara
♦ clove yegariki
♦ 2 tafura. zvipfeko zvekusagadziriswa mafuta e-sunflower
Kugadzirira:
Pa grater yakawanda, gadzira chikafu chakabikwa uye cucumber yakasanganiswa. Wedzera makungu akaoma, pasi gorosi uye mafuta. Mix everything. Mukuwedzera kune cellulose, iyo ine zvakawanda pectin, iyo ndiro ine folic acid, potasium, yakaoma inobatsira fatty acids omega-6, vitamin E. mhangura.
Zvimwe zvinofadza zve magnesium
Fruit dessert
Tora:
♦ 1 bhanki
♦ 2/3 makapu e yoghurt pamwe nekuzara kuzadza
♦ 2 tafura. zvipukanana zveyamanda yakabikwa
♦ 4 majikiji makuru ewa strawberries (anogona kunge akaoma)
♦ 1/2 akacheneswa aporo
Kugadzirira:
Banana, apuro, strawberries vanocheka muzvimedu, vachisiya 1 strawberries yekucheka. Zadzai dessert ne yogurt, zvipfekedze namatavi edurobheri, musvike nemaarumondi akapwanyika. Mukuwedzera kune magnesium, cocktail ine calcium, fiber, iron, beta-carotene, vitamini B2 uye serotonin, iyo inofanirwa kunzi hormone yemufaro.
Mitemo mitanhatu yechipiri chetatu
Kuita zvirwere zvinowanzomira, uye chido chinomuka. Muviri wako pachako panguva ino unozvichengeta pachako uye unotanga kunyanya kunyanya kudya mishonga. Asi nheyo dzemarudzi akasiyana-siyana ezvokudya uye kugara kwenguva dzose kwekudya kunofanira kuonekwa. Heano mamwe mimwe mitemo.
Kwete! Zvigadzirwa zvakanatswa
Sezvakaitwa mumutambo wekutanga, chingwa chakachena chinobva pahupamhi hweupfu hwepamusoro chinoshandiswa chingwa ne mbeu, bran, rye, zvizere-zviyo. Panzvimbo yekubheka nemasipi, tenga halva chai, michero jujube (inobva pectin) kana muesli neyekudya, nut uye michero inclusions.
Mugwagwa kune zvitubu zve vitamini D
Izvo zvipenyu zvemangwana mwana zvinotoda vitamini iyi. Inowanika muhove (kunyanya mumasadhiine, herring, saumoni uye tuna), muzhi yolk, mumukaka wakakwana wemukaka nemichero yemisi.
Mamwe calcium anodiwa maviri
Kutanga kubva muvhiki yechisere, basa rekufamba kwemwana mumumbumai amai riri kuwedzera. Muchiitiko ichi, mapfupa anokura nekukurumidza uye anogara akasimba.
Mishonga inorara inorara
Kurara kunokanganisa pamagumo ekudzivirira hazviwanzoitiki. Kushushikana pamusoro pechipfupa kukumanikidza kuti ushanyire chimbuzi pane dzimwe nguva usiku. Kuswa kuduku hakusiwo chisarudzo: mutumbi unoramba uchida mvura yakawanda. Chii chichatibatsira kurara nekukurumidza uye kurara zvakanaka? Usati wasvika pakubhedha, zvinobatsira kunwa kapu yemamile neminiti kana hafu mukombe wemukaka wakachena uye hafu yepasipuni yeuchi. Kudya, kupfuma mumakrohydrates, kunokurudzira kusvika kwehope. Zvakanaka kudya chidye chechikafu chinonzi turkey breast ne buckwheat 2 maawa asati avata. Nyama ye turkey uye buckwheat ine vitamini B6 yakakwana neamino acid tryptophan, vitamin PP uye magnesium. Iko kusanganiswa kwezvibereko zvinobatsira kunoderedza kusagadzikana, kunobatsira kukurumidza kurara uye kurara zvakanaka.