"Muyenera kudziwa kuti 500 mpaka 700 kcal / tsiku ndi yofunika kupanga mkaka wa m'mawere. Ichi ndichifukwa chake ndikofunikira kuyang'anira zakudya zanu panthawi yofunikayi, makamaka mtundu wake. Panthawi yoyamwitsa, zakudya zimatengedwanso bwino ndi thupi ”, atero Marina Colombani, katswiri wazakudya komanso wopatsa thanzi. M'malo mwake, kuchuluka kwake sikofunikira. "Zosungira" zomwe zimasonkhanitsidwa panthawi yomwe ali ndi pakati zikupitiriza kukupatsani mphamvu, "akufotokoza motero. Pa mndandanda wa mayi woyamwitsa: ife kuganizira zosiyanasiyana! Ndi zipatso, ndiwo zamasamba ndi mapuloteni pa chakudya chilichonse, zakudya zonse zowuma, phala, magawo awiri kapena atatu a mkaka patsiku, nsomba zamafuta kamodzi kapena kawiri pa sabata ndi madzi opanda malire. “Mayi amene amayamwitsa mwana wake ndi kutulutsa mkaka wa 800 mpaka 900 ml tsiku lililonse, ayenera kumwa madzi osachepera malita 2 mpaka 2,5 tsiku lililonse. Ngati madzi wamba akulamulira pakudya, hydration imathanso kubwera kuchokera ku supu, gazpachos kapena infusions kuwonjezera "," akutero katswiri.
Kumvetsera thupi lanu
Nthawi yoyamwitsa sayenera kugwirizana ndi chakudya. Marina Colombani anachenjeza kuti: “Ndikofunikira kukhala ndi chakudya chokwanira kuti munthu akhale wotopa. Ichi ndichifukwa chake chotupitsa ndi "chololedwa" kupewa kukwapulidwa kwapampu. Zitha kukhala zamafuta ochepa kapena chidutswa cha mkate wopanda mafuta ndi batala pang'ono, zakumwa zotentha, zipatso zatsopano kapena compote popanda shuga wowonjezera, kapena ngakhale madzi a zipatso. Pewani caffeine yomwe imadutsa mkaka wa m'mawere (kapu 1 kapena 2 patsiku pamlingo wapamwamba) ndi soda. Ngati mukufuna kumwa mowa mwa apo ndi apo, dikirani mpaka mutamaliza kudyetsa. Ndipo dikirani maola 2-3 kuti mupatsenso bere, "akumaliza Marina Colombani.
Mu kanema: Kuyamwitsa: Kodi mwana wanga akupeza mkaka wokwanira?
Poyamwitsa, ndi bwino kudya zakudya zopatsa thanzi kuti mukhale ndi mavitamini, mchere, mapuloteni, ndi zina zotero. Tikhoza kukonda mitundu ina ya zakudya kukhala ndi mphamvu ndi kulimbikitsa kupanga mkaka.
Chimera cha balere
Barley malt ali ndi zotsatira za galactogenic. Ndiko kuti, imalimbikitsa kuyamwitsa. Amapezeka mumowa wakuda (wopanda mowa), yisiti ya brewer kapena ufa wa Ovomaltine. Yisiti ya Brewer's, mu flakes, amawaza pa saladi, mwachitsanzo. Lili ndi mavitamini a gulu B omwe amateteza matumbo ndi kulimbikitsa misomali ndi tsitsi. Imawonjezera chitetezo chamthupi ndi manjenje ndikubweretsa mchere m'thupi (potaziyamu, calcium, iron, magnesium).
Nsomba zamafuta
Anchovies, herrings, sardines ndi makerele ndi zina mwa nsomba zamafuta. Olemera kwambiri mu omega 3, mafuta acids abwino, amatenga nawo gawo pakukula kwa dongosolo lamanjenje ndi ubongo wa mwana. Amakhalanso ndi vitamini D ndi magnesium. Kuzifutsa, zamzitini kapena zokazinga, mutha kudya nsomba zamafuta kamodzi kapena kawiri pa sabata.
Mafuta
Ma almond, walnuts, hazelnuts ali ndi mafuta ambiri a polyunsaturated. Amatenga nawo gawo pakugwira ntchito bwino kwa dongosolo lamanjenje ndi maselo. Olemera kwambiri mu magnesium, amakutonthozani tsiku lonse. Kukhutitsa kwawo kumathandiza kupewa zilakolako, zofala poyamwitsa. Musazengereze kudya mafuta osakaniza, kuti musinthe zosangalatsa ndi zopereka. Tsiku lochepa pang'ono ndi lokwanira.
Tiyi azitsamba
Osadumpha kuyamwitsa ma tiyi azitsamba! Pali makamaka fennel ndi verbena zochokera. Amakulolani kuti mukhalebe hydrated ndikulimbikitsa kuyamwitsa chifukwa cha mphamvu yawo ya galactogenic. Timapeza zina
m'masitolo apadera a organic kapena ma pharmacies. Liwiro loyenera kuti mupeze zotsatira? Kudya
3 tiyi wa zitsamba patsiku, wothiridwa bwino.
Karoti
Imapezeka chaka chonse, karoti imakhala ndi phindu. Ikani pa menyu, yophika kapena yaiwisi. Sikuti amangodzaza ndi mavitamini C, B ndi K, komanso ali ndi vitamini A. Izi zimalimbikitsa chitukuko choyenera cha masomphenya. Kuti muwonjezere phindu lake, idyani ndi mafuta a azitona kapena rapeseed.
Ma yoghurt a ng'ombe
Ngati mukukayikira kuti mkaka wa ng'ombe wayamba kudwala, kondani yogati ndi tchizi zopangidwa kuchokera ku mkaka wa mbuzi kapena wa nkhosa kuti muteteze mwana wanu. Ndiwo magwero abwino a calcium ndi mapuloteni.
mazira
Olemera mu omega 3, mazira (otchedwa Bleu-Blanc-Cœur, mwachitsanzo) akhoza kudyedwa tsiku lililonse pamene palibe nsomba kapena nyama pa menyu. Kuperekedwa bwino ndi mapuloteni, amabweretsa mlingo wabwino wa mphamvu m'thupi. Ndiwonso gwero lalikulu la vitamini B lomwe limathandizira kukhazikika komanso ubongo.