Chikafu mushure mekusununguka kunofanira kupa mai vechidiki mazana emakoriori - kutanga, kuitira kuti anzwe simba uye simba, uye chechipiri, kuitira kuti muviri wake unogona kugadzirisa zvakakwana kupiwa kwemukaka. Kune rumwe rutivi, kudya kunofanira kuitwa nenzira yakadaro apo mushure mokuberekwa mukadzi wacho anogona kupera zvishoma nezvishoma kikikiri yakaunganidzwa panguva yekuzvitakura. Zvisinei, mushure mokubereka mwana musikana haagoni kugara (kana kuti anoda) kumwisa mwana wavo - izvi zvinofanirawo kuverengerwa pavanenge vachitaura nezvekudya kwakakodzera kweamai vechidiki. Chimbofunga kuti zvigadzirwa zvinofanirwa kunge zviri pa dawati rake.
MaProteins
Zvokudya zvemukadzi mushure mokuberekwa kunofanira kusanganisira zvikamu zvitatu zvemaprotheni pazuva - kana ari kuyamwa, uye 2 servings - kana asingateereri. Kune chikamu chimwe chete iwe unogona kutora:
- 2.5 kana 3 mukombe wakaderera mafuta kana mukaka usina mafuta;
- 1.25 makapu emafuta asina kukanganiswa;
- 1.75 makapu eakodhu yakatsetseka;
- 0.75 makapu e-low-fat cottage cheese;
- 2 mazai makuru (zvichida - ane mapuroteni);
- inenge zana magiramu ehove, nyama tsvuku kana nkhuku.
Vanaamai vanoyamwisa mapatya kana katatu, zvakakosha kuwedzera zvikamu zvepurotini pane zvekudya kwavo kwezuva nezuva mushure mekuberekwa, imwe yemwana mumwe nomumwe. Vekudyara vasingadyi mapuroteni emhuka vanofanira kuwedzera imwe (mishonga yemaprotini) pazuva, sezvo hutachiona hwemaproteni hahukwi hwepamusoro hwehutachiona hwemhuka.
Mafuta muzvokudya mushure mokuberekwa
Munguva yepamuviri, mukadzi anoda mafuta akawanda, uye muviri wake unokwanisa kurarama - usina kuzvikuvadza - kunyange neyezvokudya izvo zvakagadzirwa necholesterol. Zvisinei, chikafu chemwana mushure mekuberekwa kunofanira kusanganisira kuwandisa kwemafuta ekudya. Mukuwedzera, anofanira kunyatsocherechedza mafuta aanosarudza.
Paavhareji, munhu mukuru anofanira kuisa mumagariro ake ezuva nezuva kwete makumi matatu emafuta. Chero ani zvake akafanirwa nechirwere chemwoyo kana kuti atove akabatwa navo, anofanira kuderedza kushandiswa kwemafuta ane zvine mafuta.
Somuenzaniso, kana chiremera chenyu chiri 56 kilogram, unoda 1900 makoriori pazuva, iyo 30 muzana inofanira kuva yakawanda. Izvi zvinokwana kusvika ma4,5 servings emafuta pazuva.
Hafu yechikamu chemafuta ichafungidzirwa:
- 2 tablespoons grated Parmesan cheese;
- 2 tablespoons akarova kamu cream;
- 100 gramu yemhuka tsvuku;
- 200 gramu ye turkey kana nyama yenyama (isina ngozi);
- 1 egg yolk;
- 9 zvimedu zvematehwe akabikwa;
- 1 piece of cake
Chikamu chakazara chemafuta ndechekuti:
- 1 tablespoon oiri yemafuta kana mayonnaise;
- 170 gramu yemhuka yakaderera-mafuta;
- 1 kapu yeatuni salad;
- 40 gramu yemafuta nyama.
Muchiri uye miriwo miriwo nemichero
Muzvokudya zvezuva nezuva mushure mokuberekwa kweiyo amai vanoyamwisa, vanofanira kuva nezvikamu zvitatu zvemichero nemiriwo. Kana mukadzi asingateereri, anogona kudya 2 servings pazuva chete. Nokuti kushumira kumwe kwakagamuchirwa:
- 2 apricots;
- 1 share of melon;
- 1/2 musimusi karoti;
- 1 zucchini.
Vitamin C
Kana iri mubvunzo wekupa amai vanoyamwisa, mushure mekusununguka, anofanirwa kupa mumuviri wake zvikamu zviviri zvezvokudya zvine vitamini C zuva rega rega.Kana mai vechidiki vasingafudzi mwana wavo, zvakwana zuva rega rega chikamu chezvokudya zvakadaro. Rimwe kushumira rinoenderana nezvinotevera:
- 1/2 mukombe wekusikwa;
- 1/4 yekaseti kaduku;
- 1/2 mazambiringa;
- 1 orange;
- 1/2 kiwi huru kana mango;
- 1 pepper inotapira;
- 1 mukombe wejusi jisi.
Calcium
Muzvirongwa zvekudya kwavo mushure mokuberekwa, vanaamai vanoyamwisa vanofanira kusanganisira 5 servings ye calcium-ine zvokudya zuva rega rega. Kana mukadzi asingateereri, anofanira kudya zvitatu zvezvokudya zvakadaro pazuva. Rimwe kushanda rinoenderana ne:
- Zvikamu zviviri zvechizi (Parmesan, zvakaoma cheeses, yellow cheeses) - ukuru hwemasikirwo emabhokisi;
- 1 mukombe wemukaka wakakora-mafuta.
Iron
Chikafu chakakodzera chevakadzi mushure mokuberekwa chinosanganisira imwe kana zvimwe zvigadzirwa zvemiti ine iron. Siri, mumhando yakasiyana, iri mumombe, nyema molasses, carob, chickpeas nemamwe magasi, mu sardines, nutswe, mune zvigadzirwa zve soy, sipinashi uye chiropa.
Kana iri chiropa, inofanira kudyiwa kazhinji, nokuti inowedzera cholesterol, uyewo nokuti chiropa ndiro nhengo inochengetedza makemikari mairi.
Kune umwe anoshumira, unogona kutora 1/2 mukombe wehairi yehai.
Munyu mune zvokudya shure kwokuberekwa
Kunyange zvazvo munyu wakanga uchidikanwa kwauri panguva yekuzvitakura, zvokudya zvako zvino, mushure mokuberekwa, zvinofanira kuva zvisingatauriki. Tora mutemo usingafaniri kuchengetedza mukicheni chako chikafu chine munyu wemiori - salted pistachios, marinades, pickles. Funga nezvokudya zvako nenzira yakadaro
Yeuka kuti chero chikafu chamunoda kuipa kumwana wako chinofanirawo kusakanganiswa - zvisinei iwe unogona kukudziridza kuchengetedza munyu mumwana. Mukuwedzera, muviri wevana vaduku haugone kushandura yakawanda ye sodium.
Zvinokonzerwa nekudya kunovaka muviri mushure mokuberekwa
Zvokudya zvemukadzi zvinoyamwisa mushure mokuberekwa zvinosanganisira zvikamu zvinomwe zvemaji zuva rega rega. Kana mukadzi asingafudzi mwana wake, anofanira kunwa makapu 6 kusvika ku8 pazuva.
Mhando ipi yemvura inofanirwa amai vechidiki vanosanganisira mukudya kwayo? Mushure mekusununguka, mvura, mukaka, mishonga yemichero nemichero, masobho uye mvura yakakonzerwa ichava sarudzo yakanaka. Zvisinei, chenjerera uye usanwa zvinodhaka kana iwe uchiyamwisa - sezvo izvi zvinogona kupindira nekuumbwa kwemukaka. (Kuwedzerwa kudarika kunoreva zvinopfuura makapu 12 pazuva).