Ukudla okunomsoco kanye nokudla okunomsoco okusheshayo kumama abahlengikazi
Ukubeletha nokudla okulungile
Impendulo yokukhathazeka ubudala ubudala ukuthi yikuphi ukudla okufanele ukwenze ( noma ugweme ukudla ) ngenkathi ubeletha ugcwele izinkolelo zezinganekwane nezintombikazi zakudala. Abesifazane abaningi bakhathazekile ngokuthi ukuncelisa amamama kunemithetho eminingi yokudla kanye nemingcele okumele ilandelwe. Kungase kusabe ukucabanga ukuthi ngeke ukwazi ukudla kahle ngokwanele kumntanakho, noma kungase kuzwakale sengathi kufanele ulahle ukudla okuningi kakhulu okuthandayo.
Kwanele ukwenza abanye besifazane bacabange kabili ngokuncelisa.
Iqiniso liwukuthi impela ayikho imithetho eminingi nemingcele yokuncelisa amamama. Ngaphandle kokudinga ama-kilojoule angaphezu kuka-500 ngosuku , ungadla kakhulu noma yini oyifunayo, ngokulinganisela, yebo.
Ngakho-ke, yikuphi ukudla okufanele ukwenze uma ubeletha, yini ngempela edla "ukulungela" kokuncelisa kokuncelisa , futhi ungayifaka kanjani ekukhethweni kokudla okunempilo kulezi zinsuku ezinzima njengomama omatasa omatasa?
Ungakhathazeki Ngokuthi Uphelele
Unezinye izinto eziningi ongacabanga ngazo ngalezi zinsuku. Asikho isidingo sokucindezeleka mayelana nokudla okuphelele ukwakha ukondla ubisi oluningi lwebele . Umzimba wakho ulungele - kungakhathaliseki ukuthi yini oyidlayo - ukwenza ubisi lwebele olwanele ingane yakho ( noma izinsana, njengoba kungenzeka ). Ngalokho kusho, kusadingeka ukuba udle kahle ukuze umzimba wakho nobisi lwakho lwebele lunomningi wezakhi .
Indlela Yokuthola Ama-nutrients Izidingo Zomzimba Wakho
Ungaqhubeka uthatha i-vitamin yakho ngaphambi kokubeletha, kodwa iningi lezakhi zakho kufanele livela ekudleni okudlayo. Yebo, umzimba wakho unesistimu yokugcina izakhi ezinhle kakhulu kulezi zikhathi lapho ungadli khona kahle, kodwa udinga ukunikeza umzimba wakho izakhi zangempela ukugcina.
Ukuze wenze lokhu, zama ukudla okunezinhlobonhlobo - hhayi "okuphelele" -kudla njalo ngangokunokwenzeka.
Akukho nokudla okuncelisa kuphela okumelwe ulandele. Omama emhlabeni jikelele badla ukudla okuyingxenye yenkambiso yabo, futhi iningi linganikeza ubisi oluncelisayo lwebele lwezingane zabo. Ngakho-ke ungaqhubeka udla ukudla kwamasiko ojwayele ukukwenza, kodwa khumbula ukuthi kubalulekile ukudla ukudla okuhlukahlukene okuncane okushukela, i-caffeine, i-fat, nosawoti. Gxila ekudleni okunensimbi (inyama, imifino emnyama, ama-broccoli, ubhontshisi) kanye ne-fiber ephakeme (okusanhlamvu okugcwele, izithelo ezomisiwe, imifino, ubhontshisi). Lokhu kudla kuzokugcina umzimba wakho uqine ngenkathi ubeletha.
Uma ungumuntu wezitshalo noma i-vegan , noma unenkinga yezokwelapha ezifana nokuntuleka kwe-iron enemia, kungase kudingeke uthathe amavithamini engeziwe noma izithako ezengeziwe . Khuluma nodokotela wakho mayelana nesimo sakho ukuze uthole ukuthi yini okudingayo ukwengeza ekudleni kwakho kwansuku zonke ukuze ugcwalise futhi uphile.
Indlela Yokudla Ukudla Ngosuku Lwanu: Amathiphu ayisithupha okudla okusheshayo nokunomsoco
Ungase uzizwe unqotshwa ngokuphelele, isikhathi nesezihlakaniphile, ngendima yakho njengomama wokuncelisa . Kunzima ukucabanga ukuthatha noma yiziphi izikhathi ngosuku, kodwa empeleni kulula kakhulu ukuvumelanisa ukudla okunempilo esithombeni.
Nazi ezinye imibono:
- Ukuze uthole isidlo sasekuseni, engeza amajikijolo ku-okusanhlamvu wakho noma ukuphonsa izithelo ezomisiwe kanye ne-granola zibe yogurt ephansi. Uma ungumthandi we-bagel, engeza ezinye ze-pepper eziqoshiwe kanye ne-izaqathe ku-cream cream, noma ubeke phezulu nge-cottage shizi.
- Ukudla kwasemini noma isidlo sakusihlwa, engeza ubhontshisi kanye nama-peas esaladini.
- Ngaso sonke isikhathi ube nemifino yokusika ekulungele esiqandisini. Ungabadlila abomvu noma uwagcobe ekugqoka isaladi. Izitolo eziningi zokuthengisa zithengisa izinhlobo eziningi zemigodi yangaphambi kokusika. Ingxenye engcono kakhulu ukuthi ungakwazi ukufaka lezi zinto zokudla okulula konke usuku noma ukulungisa isaladi ngokushesha. Uma ungahambisani nemifino engaphambi kokunqunywa , yenza umsebenzi maduzane ngemva kokubuya ekhaya esitolo, ngakho-ke ukulungele ukuhamba uma udinga kakhulu. Ukuze uthole isidlo sakusihlwa, ungaqhakaza ushizi ngaphezulu kwemifino.
- Uma kufanele uhambe kuDunkin 'Donuts noma i-Starbucks, hamba u-muffin we-bran esikhundleni sama-donuts, futhi uhambe kalula ku-caffeine .
- Indlela enhle yokugoqa amaprotheni kanye ne-fiber ekudleni kwakho kunomxube we-trail. Ukuxuba umzila ngokuvamile kuyinhlanganisela yamantongomane nezithelo zomisiwe. Ungakwazi ngisho ukwengeza ushokoledi omnyama kum mix; kuhle kuwe.
- Sika izithelo ezithile uphinde uzigcobe ube yi-yogurt ngesidlo esihlwabusayo nesempilo.
- Gcina amaqanda abilisiwe kanzima efrijini. Ungakwazi ukuthatha ngokushesha ngokushesha i-punch kahle punch.
- Zizwa njengengane futhi futhi ube nesangweji lebhotela le-peanut on isinkwa sonke sokusanhlamvu. Izokugcwalisa amahora ngenkathi ikunika umthamo wezempilo onempilo.
Yidla Izithelo Zakho Nemifino
Ukudla izithelo nemifino eminingi kubalulekile. Izithelo nemifino emisha yinto ekahle, kodwa kuhle ukudla ingqungquthela uma ama-fresh ayatholakali. Ama-apula angama-standby enkulu ngoba ungathola kuwo wonke unyaka.
Hlala unamanzi
Khumbula ukuphuza okungenani izibuko zamanzi ayisishiyagalombili ngosuku. Umzimba wakho wakhiwe cishe ngamanzi angu-55%, futhi amanzi adlala nendima ebalulekile emzimbeni wakho wokusebenza. Uma ungaphuzi ngokwanele, ungase uzizwe ukhathele , udizizi noma uthola ikhanda . Uma udinga ikhefu emanzini, ingilazi yobisi obuncane i-nutrient-rich and can give you a good increase.
Gcina AmaKhabhinethi Wakho Ekhishwe Ngayo Lezi zinto
- Ukudla okusemathinini: izithelo ezinamanzi (gwema izitshalo ezilula noma ezinzima), imifino (i-peas, ummbila, utamatisi), ubhontshisi (zonke izinhlobo zinkulu ama saladi), kanye nesobho
- Izithelo ezimile: omisiwe , ama-cranberries, ama-apula
- Ukudla okuphelele: okusanhlamvu ( kufaka phakathi ukuthi ukudla okuncelisayo okuncelisa ibele, i-oatmeal ), i-pasta, ilayisi, nama-crackers aphansi noma ayancishisiwe
- Amantongomane, ubhontshisi kanye nembewu: imbewu ye- sunflower (ngokukhululeka, ithengise kakade isisithelisiwe - ifaka amaprotheni amakhulu kuma-saladi), imbewu ye-sesame (ukupheka nabo ukuze wengeze ukunambitheka nenjabulo), ama-almonds, ama-walnuts, ibhotela le-peanut, ne-bhotela le-almond
- Amafutha enempilo: i- canola, umnqumo ongenamaphiko, i-flaxseed, i-sesame, i-walnut, i-peanut, ne-grapeseed
Yenza Okuhle Kakhulu
Gcina lezi zokudla ezandleni futhi ube nokudla okunampilo okutholakala kalula uma ulambile. Yenza okusemandleni akho ukwengeza izinto ezinempilo ekudleni kwakho kwansuku zonke futhi ungakhathazeki ngakho. Uma unomuzwa wokuthi unecala lokudla okuncane kakhulu ngosuku olulodwa , zama ukungakhathazeki. Khumbula, ungadla cishe noma yini oyifunayo ngokulinganisela.
Khuluma nomngani obelethwe ngamabele noma obiza i-hotline yokubeletha uma udinga ukuqinisekiswa komunye umama wokubeletha. Futhi, uma ukhathazekile ngempela, shayela udokotela wakho noma umsoco wokudla. Bangakwazi ukuhlola ukuthi yini eniyidlayo futhi bakusize wenze uhlelo ukuze ukwazi ukuzizwa kahle ngokudla kwakho ngenkathi ubeletha.
Imithombo:
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. (2011). Ukuncelisa ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi we-Seventh Edition. Mosby.
Riordan, J., noWambach, K. (2014). Ukuncelisa Ukubeletha Nokubambisana Kwabantu Ukushicilelwa Kwesine. UJones noBartlett Ukufunda.
Whitney, E., uRolfes, S. (2015). Ukuqonda I-Edition Yokudla I-Edition Yesibili. Cengage Learning.
Kubuyekezwe nguDonna Murray