Ukususela mzuzu uyazi ukuba ukhulelwe, uqala ukukhangela ulwazi malunga nokutya phakathi kweminye imibuzo emininzi. Kwagqirha, ufumana iingcebiso ezininzi malunga noku kwaye ngokubanzi, abantu basetyhini bahlala benolwazi ngokutya kunye nesondlo xa ukhulelwe. Kodwa xa usana lungena emhlabeni, umama uyayeka ukufumana ulwazi ngalo mbandela kwaye uninzi lwabasetyhini luzifumana "lodwa xa lijongene nengozi."
Kuqhelekile ukuba kuphakame amathandabuzo malunga nokondla kufuneka ukuba uncelise umntwana wakho. Ngokubanzi, alukho ulwazi oluninzi oluhlala lufunyanwa ngoogqirha, ngaphandle kokuba uzifunele ngokwakho. Ke ngoko, amathandabuzo malunga nencasa yobisi avela okanye ukuba nakuphi na ukutya kunokuba yingozi emntwaneni, phakathi kwabanye.
Ngezi zizathu, siza kukunika ezinye iingcebiso zokutya ezisempilweni zoomama abo banesisu esipheleleyo. Ukuba le yimeko yakho, uya kufumana ezinye iindlela zokwenza imenyu efanelekileyo kweli nqanaba likhethekileyo.
Ukutya ngexesha lokuncancisa
Ukuba ulandele ukutya okusempilweni ngexesha lokukhulelwa kwakho, qhubeka nokwenza njalo ngoku. Kuyinyani ukuba sele ungatya ukutya okokuthi kude kube ngoku "wawukwale" njengeesoseji okanye isushi. Kodwa ngenye indlela ukutya okutyayo kufuneka kwahluka kwaye kulungelelaniswe ukuze uhlale usempilweni. Kwelinye icala, kukho iimveliso ezithile akufuneki usele ngelixa uncancisa, kweli nqaku uza kufumana ulwazi malunga nalo.
Ukongeza, kuyacetyiswa ukuba zibandakanya ukutya okuthile okubonelela ngesongezelelo yabathile izinto ezingundoqo ezifana calcium. Khumbula ukuba ubisi oluveliswa ngumzimba wakho lusempilweni ngokufanelekileyo kumntwana wakho, nokuba utya ntoni. Nangona kunjalo, ukuba awutyi kakuhle ngokwakho, unokubona ukusilela kunye neengxaki ezivela kwixesha elizayo.
Ngaba ndifanele nditye ngakumbi ngelixa ndincancisa?
Ngokwenene akufuneki utye ngaphezulu, kodwa kungcono. Ngokufanelekileyo, kufuneka uhlale womelele kwaye womelele, kwaye oku ukufumana ngokutya. Nangona kunjalo, kuyacetyiswa ukuba oomama abangabongikazi bafumane malunga ne-500 yeekhalori ngeli xesha. Kodwa lumka, soloko usitya ukutya okusempilweni kwaye uphephe ukuqhubekekiswa, okuswiti, okuthosiweyo, njl.
Ukutya okusempilweni kunye nokutya okusempilweni Ngexesha lokuncancisa kufuneka libandakanye:
- Iziqhamo, imifuno kunye nohlazaNgale ndlela uya kufumana iivithamini, iiminerali, imicu kunye nefolic acid, eziyimfuneko ngeli xesha.
- Iicarbohydrate: Ukuhlangabezana neemfuno zamandla zemihla ngemihla. Zama ukuthatha ezintsonkothileyo, ezinjengokhozo olupheleleyo, irayisi, isonka, iitapile ezibilisiweyo njl.
- Iprotein: Kubalulekile ubuncinci i-servings ezi-2 ngosuku, uzifumana kukutya okufana nenyama, intlanzi okanye amaqanda.
- Iimveliso zederi: Kubalulekile ukugubungela iimfuno zekhalsiyam, thabatha phakathi kwe-4 kunye ne-5 servings ngosuku. Ungasela ubisi okanye iimveliso ezivelisiweyo.
- Iioyile ezifanelekileyo ezinamafutha: Thatha iintlanzi ezinomxholo ophezulu we-Omega 3 ezinjengeentlanzi eziluhlaza okwesibhakabhaka, ioyile ye-oliva enyulu, amandongomane njl.
Imenyu yokukhetha oomama abangabongikazi
Ezi zezinye zezimvo onokuthi uzenze kwimenyu yakho yemihla ngemihla. Ungayilungisa ngokuhambelana nezinto ozithandayo kunye nezinto ozikhethayo, ucinga okona kutya kunempilo kuwe nakumntwana wakho.
Isidlo sakusasa:
- Ikofu enobisi + Ukugcoba ngeshizi emhlophe kunye ne-turkey ebandayo + Ijusi yendalo
- Shake okanye iziqhamo kunye nejusi yemifuno + ubisi okanye isiselo esinxilisayo
- I-Banana oat pancake + ikofu enobisi
Ukutya:
- imifuno cream + Isifuba senkukhu esikrwiweyo + iziqhamo ezintsha
- Amaqanda aqhekeziweyo ene-asparagus, amaqanda kunye nama-mushroom + isalmon egcadiweyo + iyogathi
- I-Spaghetti carbonara + isaladi yeminqatha
cena:
- Isandwich yenkukhu egcotyiweyo, imifuno kunye netshizi elula + iyogathi
- Cream ithanga I-omelette yesiFrentshi + ipayina
- Inkukhu yasekhaya okanye isobho semifuno + ihake eyosiweyo + iyogathi
Ngexesha lakusasa unokuba neyogathi ngeqaqobana lamandongomane okanye i-latte, ukuba nje inqabile.
Kwi-snack, eyona nto icetyiswayo kukuba ubhenele kuyo iziqhamo ezifana neapile okanye ibhanana, ezakukugcwalisa kwaye ikunike amandla kude kube lixesha lesidlo.
Into ebalulekileyo yile uzama ukutya ukutya ngokwendalo ngangokunokwenzeka, ukusukela ngale ndlela uyakuhlala usempilweni ngelixa ubuyisa ubume bakho emva kokukhulelwa. Ewe, uya kunika okona kutya kulungileyo emntwaneni wakho, eyona nto ibaluleke kakhulu ngeli xesha.