Kushuva kwechikafu kwakajairika panguva yekuzvitakura uye kunogona kukonzera kuwandisa uremu kana ikasadzorwa. Kana iwe uri nepamuviri uye uchigara uchinzwa zvishuwo zvisingachinjiki zvechikafu, matipi ese ari pazasi kuti akudzivirire kubva pakusimudza chiyero chetsono zvisina basa, pasina kushushikana.

Chii chinonzi nzara?

Chido chinowirirana nechido chisingadzoreki uye chido chisingadzivisiki chekudya. Zvinokonzera kudiwa kwakakosha kuzadzisa nzara inonzwa.

Nekuda kwekusagadzikana kwehomoni, kuchiva kunowanzoitika panguva yekuzvitakura: vanoonekwa kakawanda kubva ku2nd uye panguva ye3 trimester. Asi zvishuwo izvi zvinogona kunzwika sekutanga kwekutanga trimester.

Sei mimba inokurudzira zvishuwo?

Mahomoni, kunyanya eestrogen, anoita basa guru mukutanga kwezvishuwo muvakadzi vane pamuviri. Yakavanzika ne placenta panguva yekuzvitakura, "estrogens inoita kuti vanaamai venguva yemberi vazvidye moyo uye vatye, nekudaro vachikurudzira izvo zvinogona kunzi compulsive relapses", inotsanangura Chiremba Christian Jamin, gynecologist uye endocrinologist muParis. Mukadzi ane pamuviri anogona kubva azvikandira pazvokudya zvaanowanzozvirambidza, kamwe kamwe achizvibvumira kutungamirirwa nemafungiro aimbovapo. Chiitiko ichi chinozivikanwa zvakare pasi pezita re "releases of disafference".

Insulin inogonawo kuve yakakosha mukutanga kwekuda. Iyi hormone, yakavanzwawo nepancreas, inowedzera nokukurumidza panguva yekuzvitakura mushure mekudya kuti shuga ipinde mumasero. Kana iyo glucose yakanyura, hypoglycemia - iyo inokonzera nzara uye chido - inoitika.

Kana izvi zvishuwo zvine mabviro emuviri, zvinokwanisika kuzvidzora nekuita shuwa yekutevera humwe hutsanana uye zano rekudya.

Mutemo wegoridhe wekudzivisa kunzwa nzara pakati pekudya ndeyechokwadi kuve nechokwadi kuti unodya zvakakwana pakudya kwega kwega. Kudya uku kunofanirwa kunge kuri 3 muhuwandu, chero yako mafambiro uye madyiro ako. Chimwe chekudya kana kupfuura chinogona kuwedzerwa kune izvi zvekudya kana zvichidikanwa.

Kuti udzivise chero zvishuwo, uye chii chinowedzera kuzadzisa zvinodikanwa zvemuviri wako uye izvo zvemwana wako, zvinodikanwa kuti chikafu chega chega chakaenzana uye chakakwana maererano nemhando.

Breakfast breakfast

Gara uchitanga zuva rako nekudya kwemangwanani, kunyangwe ukaridya mangwanani-ngwanani. Kudya kwakanyatsogadzirwa uku kuchakubvumira kuti uve nesimba rose rinodiwa nemuviri wako (uye wemwana wako) mushure mekutsanya kwenguva refu kwakaiswa pairi husiku hwese.

Nenzira yakanaka, ichagadzirwa sezvinotevera:

• Chinwiwa: herbal tea, tii kana kofi (zvichida decaffeinated kana decaffeinated zvichienderana nekunzwa kwako)
• Chigadzirwa chezviyo: chingwa, oatmeal, muesli, porridge
• Kunobva mafuta: 10 g yebhota, chipunu chealmond puree kana gumi maarumondi / hazelnuts semuenzaniso.
• Chibereko: zvakanaka chose uye mumwaka, kana muto wemichero uchangobva kusvinwa
• Dairy: yogati, kubvaage blanc, faisselle kana petits-suisse

Uye kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine Saka pane mushonga mumwe chete: idya! Uye izvi zvinonyanya kushanda mangwanani, nguva yezuva apo kusvotwa kunonyanya kunzwika. Paunosimuka, tora girazi remvura, sarudzo sarudza mvura inopenya kana mvura yawakawedzera kusvinwa remoni. Iyo acidity zvechokwadi inobvumira vamwe vakadzi kurwisa kusvotwa. Mushure mezvo, kana iwe usingakwanise kumedza kudya chaiko, ita negirazi remuchero wemuchero, maarumondi mashoma uye yogati. Iwe uchadya chigadzirwa chezviyo gare gare mangwanani.

Kwekudya kwemanheru uye nemanheru

Kudya kwemasikati uye kudya kwemanheru ndiko kudya kunofanirwawo kuve kwakadzikama kudzivirira zvishuwo pakati pekudya.

Masikati uye manheru, iva nechokwadi chekudya chitubu cheprotein (nyama, hove, mazai, ham kana chifuva chehuku) izvo zvine satietogenic nutrient (vachadzivisa snacking) uye kupa kudada kwenzvimbo kune miriwo, iyo, mukati. kuwedzera kune kupfuma kwavo muvhitamini, zvicherwa uye antioxidants, yakapfuma mune yakanyanya satiating fiber.

Saka, heino nzira yekugadzira imwe neimwe yezvikafu zviviri izvi:

• Nyama imwe, hove imwe kana mazai maviri
• Miriwo: yakabikwa kana yakabikwa, nyowani, yemumagaba kana chando, zvinoenderana nezvaunoda uye zvinoenderana nemwaka.
• Zvikafu zvine starchy: chingwa, mbatatisi, pasta, mupunga, quinoa, nyemba, kupatsanurwa pizi, bhinzi dzakaomeswa, bulgur, semolina, nezvimwe.
• Muchero: zviri nani kutsva uye mumwaka. Maitiro anogonekawo
• Dairy: yogati, kubvaage blanc, faisselle kana petits-suisse
• Optionally: chikamu chechizi (kudya kwemasikati KANA manheru)

Kuti udzivise hypoglycemia iyo inotungamira mukusveta, zvakakosha kudzikamisa chikafu chinowedzera shuga yeropa zvakanyanya uye izvo zvinozokonzera reactive hypoglycemia. Izvi zvikafu zvine Glycemic Index yakakwira senge shuga chena, chingwa chechinyakare asiwo mbatatisi semuenzaniso.

Muchokwadi, iyo yakakwira iyo Glycemic Index (GI) yechikafu, iyo inowedzera iyo shuga yeropa uye iyo yakakura kuita hypoglycemia, ne secretion ye insulin, ichave yakakosha. Reverse ichokwadi.

Chinangwa, kudzivirira zvishuwo, saka kufarira zvikafu zvine yakaderera kana yepakati GI, kana kuti zvishoma kudzivirira avo vane GI yakakwira. Heino rondedzero yeyakaderera GI chikafu:

• Zviyo zvezviyo zvemangwanani: oatmeal, oat bran, wholemeal bread, bran bread, German black bread, Wasas Fibers®, All Bran® cereal.
• Zvikafu zvine starchy: basmati mupunga, quinoa, bulgur, mbatatisi, gorosi semolina, wholemeal pasta, spaghetti yakabikwa al 'dente, lentils, split peas, chickpeas, bhinzi chena, bhinzi tsvuku, flageolet bhinzi.
• Zvibereko: iyo yakawanda yezvibereko.
• Vegetables: inenge miriwo yose.
• Zvinotapira zvigadzirwa: stevia, agave manyuchi, fructose, kokonati shuga, xylitol (birch shuga)

Kune rumwe rutivi, dzivisa chingwa chichena nechingwa chekudya, pasta chena, mupunga wakabikwa kare kana usina-basmati uye pasta inobika nokukurumidza (microwaveable bags), mbatatisi, mabhanana akawandisa uye kusanganiswa kwekaroti yakabikwa. , turnip yakabikwa uye parsnip. Shuga yebrown, shuga yenzimbe uye rapadura inofanira kutsiviwa nemishonga yakaderera yeGI inotapira, yakadai seyakambotaurwa.

Kana, zvisinei nekudya kutatu kwakaringana nekudya kwakaderera Glycemic Index, iwe unonzwa nzara pakati pekudya uye unonzwa kudiwa kwekudya, tanga nekuwedzera huwandu hwemiriwo pakudya kwega kwega. Vakapfuma mufiber, vane simba rakasimba rekuguta. Uye kana izvo zvisina kukwana, inzwa wakasununguka kumisa tudyo, kana kunyange maviri tudyo kana zvichidikanwa.

Pane imwe nguva yaunonzwa uine nzara zvishoma nguva nenguva, zvibate kune snack chaiyo uye funga nezvekugadzirira iwe kunwa, kupisa kana kutonhora, izvo zvinokubvumira kuti uzadze dumbu rako zvakanaka uye unzwe wakaguta.

Heano mimwe mienzaniso yezvikafu zvakaenzanirana zvakakwana:

• Inwa: herbal tea, tii kana kofi (zvichida decaffeinated kana decaffeinated zvichienderana nekunzwa kwako)
• 1 muchero mutsva mumwaka
• 10 maarumondi
• Inwa: herbal tea, tii kana kofi (zvichida decaffeinated kana decaffeinated zvichienderana nekunzwa kwako)
• 1 chidimbu chechingwa chakakosha, chingwa cheGerman kana bran chingwa
• 2 mativi e10% cocoa rima chokoreti
• Inwa: herbal tea, tii kana kofi (zvichida decaffeinated kana decaffeinated zvichienderana nekunzwa kwako)
• Dairy: yogati, kubvaage blanc, faisselle kana petits-suisse
• Compote

Kunze kwekusangana nezvinodiwa zvemvura zvakawedzerwa panguva yekuzvitakura, kunwa nguva dzose kunobatsira kuvhara chido chekudya.

Chokwadi, kana dumbu razara, rinoendesa kuuropi meseji yeuronal inoratidza kutanga kwekugayiwa uye, kana ruzivo rwacho rwanyorwa, mushure memaminitsi makumi maviri, runodzosera kumuviri meseji yekuguta inofanana ne mamiriro ekusava nenzara. Aya maitiro anoshanda, kusanganisira kana dumbu razadzwa nemacalorie asina chinhu uye zvinwiwa sezvazvinoita kana uchinwa mvura semuenzaniso.

Kuti uzviise mvura uye kunyengedza huropi hwako kana uchishuva, sarudza kuchiri, kupenya, mvura yemubhodhoro kana kunyange mvura yepombi. Chinokosha ndechekugara hydrated zuva rose nediki sips uye sips yakakura paunonzwa chido chekudya.

Kana uine dambudziko rekunwa, heano mamwe mazano anoshanda:

• Zvigadzirire chinwiwa chinopisa panguva dzakatarwa, mangwanani uye masikati: zvipe iwe kapu hombe yetii kana kofi (zvichida arabica) - zvisinei usapfuure makapu matatu pazuva, yekuisira kana girazi hombe remvura ine kuwedzera kwemuto mutsva wecitrus (lemon, grapefruit kana orenji semuenzaniso).
• Nguva dzose takura bhodhoro diki remvura mubhegi rako.
• Isa bhodhoro remvura munzvimbo dzakasimba kuti uwedzere kuyedzwa kunwa: padhesiki rako, patafura yekutandarira kana tafura yekofi, patafura yako yepadivi pemubhedha, nezvimwe.