I-trimester yokugcina yokukhulelwa idinga ezinye iminikelo eyengeziwe maqondana nokudla okunempilo. Kuleli qophelo ungahle ufune ukwazi ingane yakho nokukhathala okunengqondo okubangelwa isisindo esengeziwe nokukhulelwa uqobo kungakubangela ukukhathazeka. Kubaluleke kakhulu ukuthi ulawule indlela odla ngayo phakathi nalawa masonto asele, ngaphandle kwalokho inzuzo yesisindo ingakhula ngokungalawuleki.
Okokuqala nje kufanele ulalele izincomo zombelethisi wakho noma udokotela othatha ukukhulelwa kwakho. Uma unezinkomba ezithile zecala lakho kufanele uzilandele. Kepha into ejwayelekile ukuthi kule trimester yokugcina, ama-calories adingekayo ayakhuphuka ukumboza izidingo zamandla. Vele ngendlela enempilo futhi nomnikelo wezakhamzimba ezidingekayo ekukhuleni okulungile kwengane yakho kulesi sigaba sokugcina.
Yiziphi izakhamzimba eziyisisekelo kutrimester yesithathu?
- amaprotheni, ezinikela ekwakhiweni kwezicubu nemisipha. Ubathola ezinhlanzini, amaqanda, inyama, nemidumba.
- amafutha anempilo ekuhlinzeka ngamafutha omnqumo, amantongomane nezinhlanzi ezifana ne-salmon, ecebile ngamafutha omega ama-3.
- Ama-carbohydrate ukumuncwa kancane, okusanhlamvu okuphelele, okungcono isinkwa sikakolweni kanye ne-pasta.
- Amavithamini kanye namaminerali njengensimbi, i-zinc ne-calcium. Zikhona izithelo nemifino, okufanele kube ukudla okuyisisekelo okwakha ukudla kwakho.
- Amanzi, kubalulekile ekwakheni i-amniotic fluid ngaphezu kokusabalalisa zonke izakhamzimba kuwo wonke umzimba. Kuzokusiza futhi ukulwa nokugcinwa koketshezi futhi uvikele amajaqamba emilenzeni.
Ukupheka kwe-trimester yesithathu yokukhulelwa
Kubaluleke kakhulu ukuthi ubuke lokho okudlayo phakathi nokukhulelwa kwakho. Kuyindlela engcono kakhulu yokusiza ingane yakho ukuba yakhe futhi ikhule kahle. Kepha lokho akusho ukuthi indlela odla ngayo kufanele ibe yisicefe nokudla okuqinile. Ukulandela uzothola Iziphakamiso ezi-2 zalesi sigaba sokugcina sokukhulelwa kwakho. Uma ungakafiki kuleli phuzu, ungahle ube nentshisekelo yokwazi ezinye izindlela zokupheka ezakhelwe eyokuqala y trimester yesibili sokukhulelwa.
Isaladi yemifino
Iresiphi ene okuqukethwe amaprotheni aphezulu, ekahle ukulungiselela ukubeletha futhi uzithole ugcwele amandla. Izithako ezidingekayo yilezi:
- 200 amagremu we ophekiwe ophekiwes
- Amathini amabili we-tuna yemvelo
- 1 utamatisi omkhulu
- 1 anyanisi wasentwasahlobo
- 1 pepino
- Amaqanda e-2
- i-virgin olive oil
- uviniga
- sal
Ukulungiselela kulula kakhulu, geza amantshontsho kahle futhi uwavumele ukuba adonse, futhi ukhiphe namakani amabili we-tuna kanye nokugcina. Lungisa ipani elinamanzi nosawoti, lapho liqala ukubilisa, engeza amaqanda bese upheka cishe imizuzu eyi-12. Pholisa amaqanda ngamanzi bese ucwebe uma kusashisa, geza kahle ngamanzi ngaphambi kokuqhubeka.
Geza usike utamatisi namakhekhe abe yizicucu ezincane, uxebule ikhukhamba bese usika ama-cubes amancane. Sika amaqanda emaceleni bese uwagcina. Faka ama-chickpeas esitsheni sesaladi, bese ufaka ezinye izithako. Ekugcineni, lungiselela i-vinaigrette esitsheni esihlukile bese ushaya ngemfoloko ukuze uvuselele. Faka isaladi bese uvuselela kahle.
I-Turkey ne-sandwich yesipinashi
Iresiphi elula kakhulu ye- Isidlo sakusihlwa esilula futhi okunomsoco. Izithako zimi kanje:
- Un isitho senyama yenkomo waseTurkey
- Inkomishi yesipinashi esisha
- Isilayidi esingu-1 soshizi okhanyayo
- Ingxenye yekotapeya
- Izingcezu ezimbili ze isinkwa se-multigrain noma isinkwa osithandayo, okungcono kube ngukapunga wonke
- 1 isipuni ujusi kalamula
- Sal
- Amafutha omnqumo e-Virgin
Ukulungiselela kulula kakhulu futhi kuyashesha. Isizini sokuqala i-turkey fillet kanye pheka ku-grill ngethonsi lamafutha intombi yomnqumo. Geza isipinashi kahle bese ukhipha amanzi amaningi ngangokunokwenzeka. Endishini, beka inyama ye-avocado bese uyifaka ngemfoloko, engeza ingcosana kasawoti, uwoyela womnqumo nosawoti. Govuza kahle futhi usakaze phezu kwezingcezu zesinkwa.
Ukuhlanganisa isemishi ungakhetha i-oda olikhethayo, uma i-avocado isakazekile Ungabeka ucezu lweshizi, i-turkey fillet nesipinashi ngaphezulu.