“Munofanira kuziva kuti panodiwa 500 kusvika 700 kcal pazuva kugadzira mukaka waamai. Ichi ndicho chikonzero zvakakosha kutarisa kudya kwako panguva ino yakakosha, uye kunyanya kunaka kwayo. Panguva yekuyamwisa, zvinovaka muviri zvinowedzera kutorwa nemuviri ”, anodaro Marina Colombani, nyanzvi yezvekudya uye micronutritionist. “Kutaura zvazviri, hakusi kuwanda kunokosha. "Matura" akaunganidzwa panguva yekuzvitakura anoramba achikupa simba, "anotsanangura kudaro. Pane menyu yeamai vanoyamwisa: isu tinotarisa pane zvakasiyana! Nemichero, miriwo uye mapuroteni pakudya kwega kwega, kudya kwese starchy, pulses, maviri kana matatu servings yezvigadzirwa zvemukaka pazuva, hove dzine mafuta kamwe kana kaviri pavhiki uye mvura isingagumi. “Mudzimai anoyamwisa mwana wake achiburitsa 800 kusvika 900 ml emukaka pazuva, anofanira kunwa mvura inokwana marita maviri kusvika ku2 pazuva. Kana mvura yakachena ichitonga mukutora, hydration inogona zvakare kubva musobho, gazpachos kana infusions mukuwedzera ", inoratidza nyanzvi.
Kuteerera kumuviri wako
Nguva yekuyamwisa haifaniri kupindirana neyekudya. Marina Colombani anonyevera kuti, “Zvakakosha kuva nezvokudya zvakakwana nengozi yokuneta. Ichi ndicho chikonzero chikafu "chinobvumirwa" kudzivirira kupomba kwepombi. Inogona kunge iri chidimbu chemafuta emafuta kana chidimbu chechingwa chekudya chine bhotela shoma, chinwiwa chinopisa, chibereko chitsva kana compote pasina shuga yakawedzerwa, kana kunyange jisi yemichero. Dzivisa iyo caffeine inopinda mumukaka wezamu (1 kana 2 kapu pazuva zvakanyanya) uye sodas. “Kana uchida kumbomwa chinwiwa pano neapo sechipopotera, mira kusvika wapedza kudya kwako. Uye kumirira maawa 2-3 kuti upe zamu zvakare, "anopedzisa Marina Colombani.
Muvhidhiyo: Kuyamwisa: mwana wangu ari kuwana mukaka wakakwana here?
Paunenge uchiyamwisa, zvinokurudzirwa kudya kudya kwakakwana kuzadza mavhitamini, zvicherwa, mapuroteni, nezvimwewo. Tinogona kufarira mamwe marudzi ezvokudya kuti ave nesimba uye akurudzire kugadzirwa kwemukaka.
Bhari yemera
Barley malt ine galactogenic mhedzisiro. Kureva kuti inokurudzira lactation. Inowanikwa mudoro rakasviba (risina doro), mbiriso yebiki kana muOvomaltine powder. Brewer's mbiriso, mu flakes, inosaswa pamasaladhi, semuenzaniso. Iine mavhitaminzi eboka B anodzivirira ura uye anosimbisa zvipikiri nebvudzi. Inosimudzira immune system uye nervous system uye inounza zvicherwa kumuviri (potassium, calcium, iron, magnesium).
Hove ine mafuta
Anchovies, herrings, sardines uye mackerel ndezvimwe zvehove dzine mafuta. Yakapfuma kwazvo mu omega 3, iyo yakanaka mafuta acids, ivo vanotora chikamu mukukura kwetsinga uye uropi hwemwana. Ivo zvakare vane vhitamini D uye magnesium. Yakabikwa, yakakangwa kana yakakangwa, unogona kudya hove dzine mafuta kamwe kana kaviri pasvondo.
Mbeu dzemafuta
Maarumondi, walnuts, hazelnuts akapfuma mu polyunsaturated fatty acids. Vanotora chikamu mukushanda kwakakodzera kwehurongwa hwemitsipa uye masero. Yakapfuma kwazvo mu magnesium, ivo vanokunyaradza iwe zuva rese. Kugadzirisa kwavo kunobatsira kudzivirira zvishuwo, zvinowanzoitika pakuyamwisa. Usazeza kudya mbeu dzemafuta dzakasanganiswa, kusiyanisa mafaro uye mipiro. Tsama pazuva inokwana.
Herbal Tee
Usadarike kuyamwisa herbal teas! Iko kune kunyanya fennel uye verbena yakavakirwa. Ivo vanokutendera iwe kuti ugare uine hydrated uye unokurudzira lactation yekutenda kune yavo galactogenic mhedzisiro. Tinowana zvimwe
muzvitoro zvine organic organic kana ma pharmacy. Nhanho chaiyo yekuwana mibairo? Consume
3 herbal teas pazuva, yakanyatsoiswa.
Carrot
Inowanikwa gore rose, karoti izere nemabhenefiti. Isa iyo pane menyu, yakabikwa kana yakabikwa. Haisi chete izere nevhitamini C, B uye K, asi kuwedzera ine vitamini A. Izvi zvinokurudzira kukura kwakakodzera kwekuona. Kuti uwedzere mabhenefiti ayo, idye yakarungwa neolive kana rapeseed mafuta.
Makwai yogati
Kana uchifungidzira kuti mukaka wemhou hauwirirani nazvo, sarudza yogati nemachizi anogadzirwa nemukaka wembudzi kana wehwai kudzivirira mwana wako. Iwo matsime akanaka e calcium uye mapuroteni.
mazai
Yakapfuma mu omega 3, mazai (akanyorwa kuti Bleu-Blanc-Cœur, semuenzaniso) anogona kudyiwa mazuva ese kana hove kana nyama isiri pamenyu. Yakanyatso kupihwa nemaprotein, anounza yakanaka dosi yesimba kumuviri. Iwo zvakare akakosha sosi yevhitamini B iyo inosimudzira kufungisisa uye uropi.