Mukati
Kudya kwevaviri: kudya kwaamai vanoyamwisa
Kudya kwaamai vanoyamwisa kunoda nzira yakasarudzika uye kufunga kune zvakaderera pane panguva yekuzvitakura. Mushure mezvose, kunaka kwemukaka wemukaka wemwana achangozvarwa kunoenderana nazvo. Uye hapana chinhu chakakosha kupfuura hutano hwake uye budiriro inoenderana munyika.
Kuenzana kwevhithamini
Kudya kwakarurama kweamai vanoyamwisa kunofanira kunge kwakazara nezvinhu zvinokosha zvezvokudya. Chinonyanya kutariswa chiri pakukura vhitamini D uye calcium, iyo yakakosha kumapfupa nemamhasuru. Uyezve, mukusanganiswa uku, vanobatwa zviri nani. Ose ari maviri anowanikwa muzvigadzirwa zvemukaka, hove dzegungwa, uye mazai. Kuti uwedzere mabhenefiti, sanganisa chikafu ichi nespinachi, lettuce, broccoli, bran, uye gorosi rakamera.
All-ane simba mapuroteni
Ehe, inosanganisirwa mukudya kwaamai vanoyamwisa uye mapuroteni ndicho chinhu chikuru chekuvaka nhengo uye nyama. Asi chenjera! Mukaka wemukaka mapuroteni anomutsa kusagadzikana kwekugaya mumacheche. Mupfungwa iyi, zvekudya zvakaviriswa zvemukaka zvaamai vanoyamwisa zvine hutano uye zvakachengeteka. Whisk 250 ml ye kefir, 100 g yeherculeri uye bhanana ine blender - iwe uchawana smoothie huru inovaka kudya kwemangwanani. Nenzira, kefir inogona kutsiviwa ne yogati, uye bhanana-nepeya.
Kudya neawa
Chikamu chakakosha chezano kuna amai vanoyamwisa - chikafu chinofanira kunge chiri chidimbu uye chakakwira mumacalorie. Iko kukosha kwesimba kwekudya kwemazuva ese kunofanirwa kuve 500-600 kcal yakakwira kupfuura chikafu chinowanzoitika. Nechekudya kwakakodzera, amai vanoyamwisa vanobvumidzwa zvidyiwa zvishoma nenzira yemazai akabikwa, yakaderera-mafuta cottage chizi, toyi ye rye kana cocktail yemukaka unovava nemichero. Usati wamwisa, zvinokurudzirwa kudya kana kunwa mukombe weti inotapira isina kusimba.
Hutano mugirazi
Mvura yemhando yepamusoro mukudya kwaamai vanoyamwisa yakakosha sekudya. Kuwedzera kune yakajairwa mvura, iwe unogona kunwa mamineral mvura isina gasi, makomputa kubva kumichero yakaomeswa uye imwechete isina kusimba tii tii. Majee echisikigo anonyanya kugadzirwa nemaapuro ejena Zvinotendwa kuti green tii ine inobatsira pane lactation. Asi sezvo iine caffeine, haufanire kutorwa nayo, sekofi. Asi inotapira soda haizoiti chinhu kunze kwekukuvadza.
Mufaro wemuriwo
Mukudya kwaamai vanoyamwisa, miriwo yemwaka inofanira kunge iripo. Fiber, huwandu hwevitamin nemaminerari-chaizvo izvo zvinoda amai nemwana wavo. Saka shandisa mapepa esaradhi evanaamai vanoyamwisa. Dura zukini jaya muzvidimbu, rivhenganisa ne100 g yekottage chizi uye 100 g yetisi (yakatemwa kana kubvarurwa neruoko). Nyora saradhi nemafuta emuorivhi uye muto wemonamu kuti unye, kusasa nechakanaka grated chizi.
Kukanda michero
Pasina muchero, chikafu nemenyu yaamai vanoyamwisa hazvigone kufungidzirwa. Asi ramba uchifunga, mazhinji acho ane ma allergener. Idzi ndidzo dzinonyanya michero yemucitrus, apricots, mavise uye mahabhurosi. Chero michero yekudziya, senge kiwi, chinanazi uye mango, inorambidzwa. Anogadzikana kugadzirisa zvinowanzo kukonzerwa nezvitsvuku michero. Mazambiringa achaunzawo kusagadzikana kumakungu. Chii chinoitwa naamai vanoyamwisa? Mapepa nemaapuro, mapeya, plums nemabhanana anosanganisira mukudya musingatyi.
Porridge - simba redu
Zviyo uye mabikirwo navo amai vanoyamwisa ndiwo hwaro hwekudya zvine hutano. Kunze kwezviitiko apo mwana asingashiviriri yeguten iri muzviyo. Dururira 250 g yebhakkwheat 500 ml yemvura kwemaminitsi makumi mana. Wedzera bhotela, isa grits mu microwave pasimba rakazara kwemaminitsi gumi nemashanu. Deredza simba repakati uye gadzira porridge kwemimwe maminetsi gumi. Wedzera icho nezai rakabikwa uye nemiriwo - ichave iine hutano uye tastier.
Nokusingaperi nenyama
Kudya uye mabikirwo eamai vanoyamwisa mumwedzi wekutanga zvinofanirwa kusanganisira turkey kana huku isina ganda. Zvakanakisisa kugadzirira masobho akareruka kubva kwavari. Zadza 1 zamu rehuku uye 2 shins nemvura, kubika, kubvisa furo. Tinoisa hanyanisi dzakakangwa, karoti uye celery mupoto. Mushure memaminitsi gumi nemashanu, vadururirei ½ zucchini cubes uye 15 g yemwenje. Uya nesobho kugadzirira, isa munyu nezvinonhuwira kuravira, kusasa nemishonga. Kune ino resipi, mumenyu yaamai vanoyamwisa, panzvimbo yenzungu, unogona kutora vermicelli.
Hove Humambo
Kudya kwaamai vanoyamwisa kwemwedzi, iyo menyu iyo iri nyore kuwana paInternet, haigone kuita pasina ndiro dzehove. Unogona kutanga nema cutlets akagadzirwa kubva kune mashoma-mafuta marudzi ehove: hake, cod kana walleye. Isu tinopfuura nepano grinder yenyama 1 kg yehove fillet uye tinoisanganisa ne3 mbatatisi, 2 hanyanisi uye 1 karoti, grated pane grater. Rova mazai maviri nepuniki yemunyu uye mhiripiri, gadzira cutlets, kumonera muchingwa mafufu uye kubika muchoto kwemaminitsi makumi mana pa2 ° C.
Blacklist
Ndechipi chikafu chevanaamai vanoyamwisa chinogona kukuvadza mwana? Chero zvigadzirwa zvine artificial additives. Semi-yakapera zvigadzirwa, chikafu chemumagaba, nyama yakasvuta uye mapikicha epamba. Iwe uchafanirwa kupatsanurwa nehove dzegungwa, nzungu, zvinopisa zvinonhuhwirira uye mafuta sosi. Chocolate, maswiti, mbiriso pastries uye confectionery zvinorambidzwa zvachose. Kana iwe usina chokwadi kuchengetedzwa kwechimwe chigadzirwa, tarisa patafura yezvokudya zveamai vanoyamwisa.
Chero zvazvingaitika, kana uchigadzira chikafu uye menyu yaamai vanoyamwisa, kubvunza kwachiremba hakuzove kwakanyanya. Humwe hunhu hwemuviri mune ino nyaya inoita basa rakakosha. Hutano hwakanaka uye zvinofadza zviwanikwa kwauri iwe nemwana wako!