Isidlo sakusasa sesona sidlo sibalulekileyo sosuku, ngakumbi ngexesha lokukhulelwa. Ukwazi ukuba ungatya ntoni isidlo sakusasa ngelixa ukhulelwe kunokuba yintloko. Ukutya isidlo sakusasa esilungileyo kunokuncedisa ukugula kwasekuseni, ekubeni ukutya esiswini sesinye sezona zicwangciso zisebenzayo zokulwa nale ngxaki. Ukongeza, isidlo sakusasa esinezondlo siya kwenza umntwana wakho akhule ngcono kakhulu. Isidlo sakusasa esilungileyo kubasetyhini abakhulelweyo sineprotheni, i-calcium, i-fiber kunye nentsimbi. Ukongezelela, ezi zakhiwo zihamba kunye nezinye iivithamini eziza kuqinisa umama nomntwana.
Ngoko nokuba uvuka uziva unesicaphucaphu okanye ulambile, ukutya isidlo sakusasa esisempilweni kubaluleke kakhulu xa ukhulelwe. Makhe sijonge ezinye iinketho zesidlo sakusasa ezigcwele izondlo ezibalulekileyo eziya kukugcina usempilweni kwaye zincede ngokufanelekileyo ukukhula komntwana wakho. Kwaye, uya kuqalisa iintsuku zakho ngeyona ndlela ingcono.
Sesiphi isidlo sakusasa esilungileyo ukuba ndikhulelwe?
Ukuba ukhulelwe kufuneka ukhangele ukutya okungenanzuzo kuwe kuphela, kodwa kukulungele umntwana onalo ngaphakathi kuwe. Kuthiwa isidlo sakusasa sesona sidlo sibalulekileyo sosuku, kwaye ke, kufuneka sijonge ezona ndlela zisempilweni. Apha siza kukunika iingcamango ezinomdla kakhulu ukuba uzibandakanye kwiintsuku zakho zokukhulelwa.
I-smoothie eluhlaza kunye nobisi lwe-almond, iyogathi yesiGrike, i-kiwis, isipinatshi kunye nembewu ye-chia
Le smoothie izele yi-superfoods, ezifana ne-vitamin C evela kwiziqhamo kunye neprotheni kunye ne-calcium evela kwi-yogurt. Mhlawumbi uyazi ukuba kubaluleke kangakanani ukufumana okuninzi folic acid ekutyeni kwakho ngexesha lokukhulelwa, kuba ikhuthaza ukukhula kwenkqubo yemithambo-luvo yomntwana wakho. Imifuno enamagqabi aluhlaza njengespinatshi iya kunika oku. Imbewu yeChia ngumthombo omkhulu wesityalo se-Omega-3, i-fatty acids ebalulekileyo kubantu.
Ukwenza le smoothie inezondlo, xuba isiqingatha sekomityi yobisi lwe-almond, isiqingatha sekomityi yeyogathi yeGrike, i-kiwi, isipinatshi kunye necephe lembewu ye-chia. Nje ukuba yonke into idityanisiwe, iya kuba ilungele ukuba usele kwaye Qala usuku ngawo onke amandla ezi zithako zisempilweni.
I-Whole wheat avocado toast kunye neqanda elibilisiweyo
I-Choline sisondlo esibalulekileyo esiluncedo kakhulu kubasetyhini abakhulelweyo.. Oomama abathatha i-choline eyaneleyo ngexesha lokukhulelwa bazala iintsana ezinamazinga aphantsi e-hormone yoxinzelelo i-cortisol. I-yolk yeqanda enye iqulethe malunga nekota ye-choline yemihla ngemihla efunekayo. Nceda uphucule ukusebenza kwengqondo yakho kunye nokukhathalela ukukhula kwengqondo yomntwana wakho, ngakumbi kwi-trimester yokugqibela.
Le toast kulula kakhulu ukwenza. I-peel i-avocado kwaye uyicube ngefoloko de udale intlama. Nje ukuba kwenziwe oku, beka le avokhado ecujiweyo kwiqhekeza lengqolowa ethotyiweyo enefiber eninzi, kwaye wongeze i-avocado. iqanda elibilisiweyo laminate. Khapha i-toast yakho kunye nesiselo osithandayo kusasaUmzekelo, ijusi yeziqhamo zendalo.
Isonka se-wheat cream kunye ne-salmon toast
El utshaye isalmon Ayilokhetho lulungileyo koomama abakhulelweyo ngenxa yomngcipheko we-listeriosis. Kodwa esi ayisosizathu sokungaxhamli kwi-Omega-3 fatty acids ecebileyo kwi-salmon. La mafutha asempilweni ayimfuneko ekukhuleni kwengqondo yomntwana wakho.. Ke, kungcono ukhethe i-salmon esinqeni kwaye uyipheke i-al papillote, umzekelo, ngale ndlela uya kuthatha inzuzo yazo zonke izibonelelo zezondlo zayo kusasa kwaye ngaphandle kokuba inamafutha angaphezulu njengoko kuya kwenzeka ukuba uyiqhotse. epanini.
Intlanzi enjalo enempilo ehamba ne-toast yengqolowa epheleleyo isasazwa nge-cream cream Yindlela entle yokuqalisa usuku ngamandla.. Udibanisa iivithamini zale ntlanzi emnandi, equkethe iiprotheni, iivithamini A, D, B12 kunye ne-B3, i-zinc, isinyithi kunye ne-antioxidants, phakathi kwezinye iipropati; kunye neeprotheni, i-vitamin A, i-phosphorus kunye ne-calcium ye-cream cheese.
I-oat flakes kunye ne-walnuts kunye ne-apula
Esi sakusasa Kucetyiswa ukuba uyilungiselele ngobusuku obungaphambili. Hlanganisa nje isiqingatha sekomityi ye-oats egayiweyo kunye nesiqingatha sekomityi yobisi kwiglasi yeglasi. Yongeza i-tablespoon ye-walnuts eqoshiwe kumxube kunye ne-grate isiqingatha se-apula. Emva kokuba zonke izithako zongeziwe, vala i-jar kwaye uyigubungele kakuhle. Uyishiya efrijini ngobusuku kwaye kusasa uya kuba sele elungele ukutyiwa.
Ii-apile zizityebi kwiivithamini A, C kunye ne-E, i-potassium kunye nefiber. Ngaloo ndlela, i-walnuts yenye yezona zinto zinconywa kakhulu ngenxa yokuba zibonelela ngeeprotheni, i-vitamin E kunye ne-vitamin B, kunye ne-phosphorus, i-magnesium, i-zinc kunye nentsimbi, phakathi kwezinye izibonelelo. Kodwa ayisiyiyo kuphela iiapile kunye nama-walnuts anezakhiwo, oats nazo zizityebi kwiipropati, ekubeni ine<em>iron, iiproteni, i<em>potassium, iivithamin E no-K, phakathi kwezinye izakha-mzimba ezininzi. Ke ngoko, oku kutya kuthathu kunye nobisi sisidlo sakusasa esifanelekileyo kubasetyhini abakhulelweyo.