Kunokugxila kakhulu ekuqinisekiseni ukuthi awutholi isisindo esiningi kakhulu ekukhulelweni . Kodwa iqiniso liwukuthi kunabesifazane abathile abadinga ngempela ukuzuza isisindo kunokuba bebelokhu bethola. Nazi ezinye izeluleko zokuthola isisindo ngenkathi ukhulelwe:
Yidla njalo kaningi.
Ngezinye izikhathi awunayo isisindo sokukhulelwa ngoba isisu sakho siphule kangangokuthi awukwazi ukwengeza ama-calorie engeziwe ekudleni kwakho.
Ngokudla ukudla okuncane, kepha okuvame kakhulu, unamandla okufaka amakholori engeziwe kulo lonke usuku. Lokhu kungasiza nakwezinye izikhalo zokukhulelwa ezinjengezinhlanhla nokukhwabanisa .
Phatha ukudla nawe.
Ukuze sikusize ukudlala usuku lonke, ngicabanga ukuthi kubalulekile ukuthwala ukudla nawe. Yenza ukudla okulula - akukho ukulungiselela okudingekayo. Ngithanda ukuthwala amantongomane, njengama-alimondi. Ngesinye isikhathi ngifaka izithelo ezomile njenge-mix trail. Uma unendawo yokugcina ukudla kubanda, ngingafakazela ukuthi uzame ushizi ngezithelo. Ngiyathanda i-cheddar kuma-apula noma ngamapheya. Futhi izithelo ezintsha zihlale zihamba kahle. Pop banana noma orange ngaphakathi esikhwameni sakho futhi usulungele ukugoqa. Lokhu kukusiza ukhumbule ukuthi udle noma okungenani ulungele ukudla uma ulambile ngempela.
Phuza amakholori akho.
Uma unenkathazo yokudla noma unenkinga yokuthola amakholori emini, cabangela ukuthi yini oyiphuza njengendlela eyengeziwe yokwandisa amakholori akho.
Ngamanye amazwi: Zama ukuphuza amanye amakolori akho. Kungaba lula kuwe ukuthi uthathe i-smoothie nawe bese uyiphonsa usuku lonke. Ungakwazi ngisho ukungeza amaprotheni powder ukuthuthumela kwakho kancane kancane punch punch. Ayinambitheli noma yikuphi okuhlukile, kepha ingafaka amakholori kusuka kumaprotheni. Lezi zingaba izithelo nemifino smoothies ukukusiza uthole amavithamini akho kanye namaminerali akho okudingekayo.
Yidla ukudla okulula okupakisha i-punch.
Uma udla ngokuzama ukuzama ukwenza amakholori akho abale. Iqanda elibilisiwe elinomsoco, i-yogurt noma i-wedge ye-shizi ingaba nomsoco omningi futhi kukuhle kuwe. Ababangeli ukuthi ufake izinto eziningi zokudla esiswini sakho, noma kunjalo. Ngingumfana omkhulu we-cheddar ushizi nge-apula tincetu. Kuyinto inhlanganisela enhle futhi enenzuzo engakwazi futhi ukunciphisa izifiso eziningi.
Engeza izithako uma kudingeka.
Ama-protein powders afakwe ekudleni ukuze uthole ama-calorie engeziwe. Zingafakwa futhi ukuze zithuthumele. Uma izithako ezenziwe ngamapulangwe akuyona into yakho, khona-ke ungenza nemigoqo. Ngesikhathi ngikhulelwe amawele engadla i-Tiger's Milk Bars kanye ne-Luna Bars. Kukhona futhi ukushaywa kwemishayo eyenzelwe abesifazane abakhulelwe. Kukhona i-ton ye-bar yokudla okunomsoco namhlanje, ngayinye enezithako ezihlukahlukene ukuhlangabezana nezidingo cishe wonke umuntu okhona lapho, kufaka phakathi izinketho eziningi zemifino kanye ne-vegan .
Ngokuvamile, kunconywa ukuthi iningi labesifazane bathole ama-25-35 amakhilogremu ngesikhathi sokukhulelwa. Kumele kube okuncane kakhulu uma ngabe unesisindo esiphansi ukuqala futhi kancane kancane uma ubukhulu ngokweqile uma ukhulelwe. Uma ulindele ukuphindaphinda, uzodinga ukuthola isisindo esiningi, futhi inzuzo yesisindo emavikini angu-24 okuqala wokukhulelwa kubalulekile ezinganeni ezinempilo.
Uma ukhathazekile, kufanele uqale ngokuxoxa nombelethisi wakho noma udokotela wakho. Nakuba kungakanani ochwepheshe abaziyo ngokudla okunomsoco. Uma udinga, ungangabazi ukucela ukuthunyelwa kudokotela wesayensi noma isondlo sokudla. Lena yindlela yokukusiza ukwandise ukuzethemba kwakho.
> Imithombo:
> Mola GD, Kombuk B, Amoa AB. Ukwehla kwesisindo esiphuthumayo ekupheleni kwesithathu kwe-trimester: ukuhlonza umphumela ompofu we-perinatal wokudiliva isikhathi? I-PNG Med J. 2011 Sep-Dec; 54 (3-4): 164-73.
> Yan J. Ukubeletha ngaphambi kokukhulelwa BMI, inzuzo yokwehlisa umzimba, kanye nesisindo sokubeletha usana: Ukuhlaziywa kwangaphakathi komndeni e-United States. I-Econ Hum Biol. 2015 Jul; 18: 1-12. i-doi: 10.1016 / j.ehb.2015.03.002. Epub 2015 Mar 19.