Zvokudya zvemangwanani kana une mimba

avocado nezai rakaoma rakabikwa

Kudya kwemangwanani ndiko kudya kwakakosha kwezuva, kunyanya panguva yekuzvitakura. Kuziva zvekudya kwemangwanani paunenge uine pamuviri kunogona kurwadza musoro. Kudya kudya kwemangwanani kwakanaka kunogona kubatsira nekurwara kwemangwanani, sezvo kuva nekudya mudumbu ndeimwe yenzira dzakanakisisa dzekurwisa kusagadzikana uku. Zvakare, kudya kwemangwanani kunovaka muviri kuchaita kuti mwana wako akure zviri nani. Kudya kwemangwanani kwakanaka kwevakadzi vane pamuviri kune mapuroteni, calcium, fiber uye iron. Mukuwedzera, zvinhu izvi zvinoperekedzwa nemamwe mavhithamini anozosimbisa zvose amai nemwana.

Saka kunyangwe ukamuka uchisvotwa kana uine nzara, kudya kudya kwemangwanani kune utano kwakakosha zvikuru uri nepamuviri. Isu tichaona dzimwe sarudzo dzemangwanani dzizere nezvinovaka muviri zvinokuchengeta uine hutano uye zvinobatsira mwana wako kukura. Mukuwedzera, iwe uchatanga mazuva ako nenzira yakanakisisa inobvira.

Ndechipi chikafu chemangwanani chiri nani kana ndine nhumbu?

Kana iwe uri nepamuviri unofanirwa kutsvaga zvikafu zvisingabatsiri iwe chete, asiwo zvakanaka kune mwana ari mukati mako. Zvinonzi kudya kwemangwanani ndiko kunonyanya kukosha kwekudya kwezuva, uye naizvozvo, iwe unofanirwa kutarisa kune hutano hunogona kusarudzwa. Pano tichakupa mamwe mazano anofadza ekubatanidza mumazuva ako ekuzvitakura.

Green smoothie nemukaka wealmond, Greek yogati, kiwis, sipinashi uye mbeu dzechia

kiwi smoothie

Iyi smoothie yakazara ne superfoodssevhitamini C kubva muchero uye mapuroteni uye calcium kubva yogati. Iwe unogona kunge uchiziva kukosha kwazvakaita kuwana huwandu hukuru hwe folic acid mukudya kwako panguva yekuzvitakura, nokuti inofarira kukura kwetsinga dzomwana wako. Muriwo wemashizha akasvibira sespinachi uchaupa. Mbeu dzeChia inzvimbo huru yemuriwo yeOmega-3, yakakosha mafuta acids kuvanhu.

Kuti ugadzire smoothie iyi inovaka muviri, sanganisa hafu yekapu yemukaka wearumondi, hafu yekapu yeGreek yogati, kiwi, chitsama chechipinashi, uye chipunu chemhodzi dzechia. Kana zvese zvazununguswa, zvichange zvakagadzirira iwe kunwa uye tanga zuva nesimba rose rezvinhu izvi zvine utano.

Wholemeal avocado toast nezai rakabikwa

Choline chinhu chakakosha chekudya chakakosha kuvakadzi vane pamuviri. Vanaamai vanotora choline yakakwana panguva yekuzvitakura vanozvara vana vane mwero wakaderera wecortisol, iyo inoshungurudza hormone. Zai rezai rine chikamu chechina checholine inodiwa pazuva. Batsira kuvandudza kushanda kwehuropi hwako uye kutarisira kukura kwehuropi hwemwana wako, kunyanya panguva yekupedzisira trimester.

Iyi toast iri nyore kwazvo kugadzira. Pera avocado woripwanya neforogo kusvika wagadzira paste. Kana izvi zvangoitwa, isa avocado puree iyi pachimedu chechiyo chezviyo chakapfuma mufibre, wowedzera pamusoro pekotapeya a. zai rakaomeswa laminate. Fambisa toast yako nechinwiwa chako chaunofarira mangwanani, somuenzaniso, muto wemuchero wechisikigo.

Wholegrain toast ne cream cheese uye salmon

salmon ine utano

El kusvuta saumoni haisi sarudzo yakanaka kune vanaamai-kuva-nekuda kwenjodzi yelisteriosis. Asi ichi hachisi chikonzero chekusabatsirwa kubva kune akapfuma Omega-3 fatty acids musalmon. Aya mafuta ane hutano akakosha pakukura kwehuropi hwemwana wako. Nokuda kwechikonzero ichi, zviri nani kuti usarudze salmon chiuno uye uibike kune papillote, somuenzaniso, nenzira iyi iwe uchatora mukana wezvose zvinobatsira zvezvokudya zvayo mangwanani uye pasina iyo ine mafuta akawandisa sezvazvaizoita. zviitike kana ukaigocha mupani.

Ihove yakadaro ine utano inoperekedzwa nechingwa chekudya chinopararira nekrimu cheese inzira yakanaka yekutanga zuva nesimba. Iwe unobatanidza mavhithamini ehove iyi yakafuma, ine mapuroteni, mavitamini A, D, B12 uye B3, zinc, iron uye antioxidants, pakati pezvimwe zvinhu; ine mapuroteni, vhitamini A, phosphorus uye calcium kubva mukirimu cheese.

Oat flakes ne walnuts uye apuro

kudya kwemangwanani uku zvinokurudzirwa kuigadzirira manheru apfuura. Ingosanganisa hafu yekapu yeoatmeal nehafu yekapu yemukaka mugirazi regirazi. Wedzera chipunu chewalnuts yakagurwa kumusanganiswa uye geda hafu yeapuro. Kana zvese zvinongedzo zvawedzerwa, vhara bhodhoro uye rizunze zvakanaka. Unoisiya usiku hwose mufiriji uye mangwanani unenge wagadzirira kunwa.

Maapuro akapfuma muvhitamini A, C uye E, potassium uye fiber. Zvakare, walnuts ndeimwe yeanonyanya kukurudzirwa nzungu nekuti inopa mapuroteni, vhitamini E uye B mavhitaminzi, pamwe nephosphorus, magnesium, zinc uye iron, pakati pezvimwe zvinobatsira. Asi kwete chete maapuro nenzungu zvine zvivakwa, oats anewo hupfumi muzvinhu, sezvo ine iron, mapuroteni, potassium, mavhitaminzi E uye K, pakati pezvimwe zvakawanda zvinovaka muviri. Naizvozvo, izvi zvitatu zvekudya pamwe chete nemukaka chikafu chamangwanani chevakadzi vane pamuviri.


Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

Iva wekutanga kutaura

Siya yako yekutaura

Your kero e havazobvumirwi ichibudiswa. Raida minda anozivikanwa ne *

*

*

  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako