Indlela yokunciphisa umama oncelisayo unobungozi kwimenyu yomntwana

Ixesha lokuncelisa ibhinqa kubafazi abaninzi banzima kakhulu, kwaye oku akusebenzi nje kuphela kwiinkqubo zomzimba, kodwa nangokwengqondo. Ukufumana amakhilogremu athile ngexesha lokukhulelwa, abaninzi banomsindo kukuba emva kokubeleka, abanako ukugqoka iimpahla zabo ezizithandayo. Emva koko umbuzo wendlela yokunciphisa ubunzima bomama onesihlengikazi ngaphandle kokulimaza kumntwana uba yinto ephezulu, kwaye yiyiphi imveliso kwimenyu yakho ingasetyenziselwa oku.

Yintoni engabandakanywa ekudleni?

Ukuze banciphise ubunzima, oomama abanononkcofu kufuneka bahlakulele imenyu, njengokutya, kodwa ngezinye iinkalo. Kubalulekile ukukhumbula ukuba umqobo onqabileyo wokutya ungathintela umxholo kunye nobuninzi bezondlo kubisi.

Ngaphandle kokulimala kwimpilo, oomama abangabongikazi bangakwazi ukunciphisa umzimba, njengokuba kunciphisa ukusetyenziswa kokutya okuqukethe amafutha amaninzi, kunye nentlangano yokutya rhoqo kwiindawo ezincinci. Ukongeza, musa ukulibala ukuba kufuneka uphuze uninzi olusulungekileyo olunamanzi (ubuncinane ii-2 ilitha ngosuku) kwaye ngelo xesha unika iiskese nama-biscuits.

Kwenzeka ntoni kwiikhalori?

Imfuno yansuku zonke yowesifazane oncelisayo unama-3,200 kcal, apho yonke imihla umzimba wakhe uchitha i-kcal 500 ngokunyamezela. Ubuninzi beekhalori luyimfuneko kuphela kulabo abangafuni ukunciphisa umzimba, kwaye abanye bangancitshiswa baba yi-2,800 khalori ngosuku. Ukunciphisa ubunzima kumama onononyo ngaphandle kokulimaza umzimba kuya kunceda iimveliso ezinjengezi: iindawo ezincinci zeoli, izinkukhu kunye nentlanzi, iimveliso zobisi ezinomdaka obomileyo, izityalo ezinobuncinane beoli kunye nokutya okuninzi kwimifuno neziqhamo. Ukuba sithetha ngesonka, kuyafuneka ukuba sidle kuphela "ngezolo" kunye ncinane. Ukongezelela, akufanele usebenzise kakubi iziqhamo kunye nezithelo ezomileyo kunye nomxholo ophezulu wekharikhi. Izinga lemihla ngemihla yale mikhiqizo yile:

• ibhanana - isiqwenga 1;
• imihla - ii-3;
• iinqununu - iziqwenga ezi-7;
• i-prunes - iipcs 3.

Imenyu yomama onesihlengikazi ukunciphisa umzimba, ingajonga ngathi:

Option 1

Isidlo sakusasa: i- oatmeal porridge iphekwe ngobisi kunye nomxholo weoli u-2.5%, kunye nokudibanisa iirekile; itiye ngaphandle kweshukela ngebhayisiki yebhasi.

Ixesha lesidlo sakusasa: iglasi ye-fat kefir kunye ne-1 ibhanana.

Ukutya: isobho kunye ne-meatballs evela kwenkomo; kubhaka kwi-foil foil foil kunye nemifuno (amazambane, izaqathe, anyanisi, i-pepper, i-cauliflower, i-zucchini); isaladi yeklabishi yePeking kunye neeqholi, egqoke ngeoli yezolimo; ukuqokelela izithelo ezomileyo.

I-Snack: 1 iqanda, iphekwe "ngesikhwama" kunye neqhekeza lesonka.

Ukutya isidlo: i- macaroni ukusuka kwengqolowa yexesha elide kunye nesibindi senkukhu esineenkomo; isaladi kwiibhotile ezibisiweyo ezibilisiwe kunye neengcungcuthe zongeziweyo, ezixutywe nge yogurt ephantsi. iglasi lejusi.

Ukutya okudlulileyo: i- apple ebhakiweyo kunye netiyi ze-herbal.

Option 2

Ukutya kwasekuseni: i- porkwente ye-buckwheat necace encinci yebhotela; I-saladi yeetikiti ezigayiweyo nge-apula, ezixutywe nge yogurt ephantsi. itiye ngaphandle kweshukela.

Ukutya kwasekuseni: 1 iglasi yobisi, umxholo we-fat% 2.5, kunye ne-cracker.

Ukutya: isobho kunye ne-turkey kunye nemifuno (ekhonza nge-toast); inyama yomrutha kunye nama-potato wedges; isaladi yemifuno esilungele ukuqhuma (i-cauliflower, i-broccoli, iimbotyi), igqoke ngeoli yezolimo kwaye ifafazwe ngamacroutons; ukuqokelela izithelo ezomileyo.

I-snack: 1 peach kunye ne-1 ibhanana.

Ukutya isidlo: irayisi ebilisiwe kunye neentlanzi zentlambo; isaladi yeklabishi eluhlaza okwesibhakabhaka ngeqanda, egqoke i-tbsp e-1. i-spoonful ye-30% ye-mayonnaise; iglasi lejusi.

Ixesha lesidlo sakusasa: i-fat-fat cottage cheese enemihla kunye nemifuma; itiye.