Kulakalaka chakudya kumakhala kofala panthawi yomwe ali ndi pakati ndipo kungayambitse kunenepa kwambiri ngati sikunasamalidwe. Ngati muli ndi pakati ndipo mumamva zilakolako zosaneneka za chakudya, malangizo onse ali pansipa kuti akulepheretseni kukweza singano mosafunikira, popanda kukhumudwa kulikonse.

Njala ndi chiyani?

Chilakolakocho chimafanana ndi chosowa chosalamulirika komanso chikhumbo chofuna kudya. Zimabweretsa kufunikira kokwanira kukhutitsa njala yomwe wamva.

Chifukwa cha kusokonezeka kwa mahomoni, zilakolako zimachitika kawirikawiri pa nthawi ya mimba: zimawonekera kawirikawiri kuyambira 2nd ndi 3 trimester. Koma zilakolako izi zimatha kumveka mu trimester yoyamba.

Nchifukwa chiyani mimba imayambitsa zilakolako?

Mahomoni, makamaka otchedwa estrogen, amagwira ntchito yofunika kwambiri poyambitsa zilakolako za amayi apakati. Osungidwa ndi thumba lapakati pa nthawi ya mimba, "maestrogens amachititsa amayi amtsogolo kukhala ndi nkhawa komanso amanjenje, motero amalimbikitsa zomwe zingatchedwe kubwereza kokakamiza", akutero Doctor Christian Jamin, katswiri wa zamayi ndi endocrinologist ku Paris. Mayi woyembekezerayo atha kudziponyera yekha pazakudya zomwe nthawi zambiri amadziletsa, mwadzidzidzi kulola kutsogoleredwa ndi zilakolako zomwe zidayamba kale. Chodabwitsa ichi chimadziwikanso pansi pa dzina la "kumasulidwa kwa kusamvana".

Insulin imathanso kukhala yofunikira pakuyambika kwa zilakolako. Hormone iyi, yomwe imatulutsidwanso ndi kapamba, imachulukitsidwa mwachangu panthawi yomwe ali ndi pakati atangotha ​​kudya kuti shuga alowe m'maselo. Glucose ikalowa, hypoglycemia - yomwe imayambitsa njala ndi zilakolako - zimachitika.

Ngati zilakolakozi zili ndi chiyambi cha thupi, ndizotheka kuzilamulira poonetsetsa kuti mukutsatira malangizo osavuta a ukhondo ndi zakudya.

Lamulo la golide lopewa kukhala ndi njala pakati pa chakudya ndikuwonetsetsa kuti mumadya mokwanira pa chakudya chilichonse. Zakudya izi ziyenera kukhala 3 mu chiwerengero, ziribe kanthu momwe mumayendera komanso momwe mumadyera. Chotupitsa chimodzi kapena zingapo zitha kuwonjezeredwa kuzakudyazi ngati kuli kofunikira.

Kuti mupewe zilakolako zilizonse, komanso kuti mukwaniritse zosowa za thupi lanu ndi za mwana wanu, ndikofunikira kuti chakudya chilichonse chizikhala chokhazikika komanso chokwanira malinga ndi khalidwe.

Chakumwa

Nthawi zonse yambani tsiku lanu ndi kadzutsa, ngakhale mutadya mochedwa kwambiri. Chakudya chokonzedwa bwinochi chidzakulolani kuti mukhale ndi mphamvu zonse zomwe thupi lanu (ndi la mwana wanu) likufunikira pambuyo pa kusala kudya kwautali komwe kwayikidwa usiku wonse.

Moyenera, idzapangidwa motere:

• Chakumwa: tiyi wa zitsamba, tiyi kapena khofi (mwina wopanda caffeine kapena wopanda caffeine kutengera kukhudzika kwanu)
• Chakudya chambewu: mkate, oatmeal, muesli, phala
• Gwero la mafuta: 10 g batala, supuni ya amondi puree kapena ma almond 10 / hazelnuts mwachitsanzo.
• A chipatso: makamaka lonse ndi nyengo, kapena mwatsopano cholizira madzi a zipatso
• A mkaka: yoghurt, fromage blanc, faisselle kapena petits-suisse

Ndipo ngati mukudwala nseru, dziwani kuti matendawa amatha mosavuta ngati simusalanso. Kotero pali njira imodzi yokha: idyani! Ndipo izi ndizovomerezeka kwambiri m'mawa, nthawi yatsiku yomwe nseru imamveka kwambiri. Mukadzuka, tengani kapu yamadzi, kusankha madzi othwanima kapena madzi omwe mwawonjezera kufinya kwa mandimu. Kuchuluka kwa acidity kumapangitsa amayi ena kulimbana ndi nseru. Pambuyo pake, ngati simungathe kumeza chakudya chenicheni, pangani kapu ya madzi a zipatso, ma amondi angapo ndi yogurt. Mudzadya tirigu m’maŵa mwake.

Chakudya chamadzulo komanso chamadzulo

Chakudya chamasana ndi chakudya chamadzulo ndi zakudya zomwe ziyeneranso kukhala zolimbitsa thupi kuti zipewe zilakolako pakati pa chakudya.

Masana ndi madzulo, onetsetsani kuti mumadya gwero la mapuloteni (nyama, nsomba, mazira, ham kapena chifuwa cha nkhuku) omwe ali ndi michere yambiri (adzapewa kudya) ndikupatsanso kunyada kwa masamba, omwe, kuwonjezera pa kuchuluka kwawo kwa mavitamini, mchere ndi ma antioxidants, ali ndi ulusi wochuluka kwambiri.

Chifukwa chake, nayi momwe mungapangire chilichonse mwazakudya ziwiri izi:

• Nyama imodzi, nsomba imodzi kapena mazira awiri
• Masamba: yaiwisi kapena yophika, yatsopano, yamzitini kapena yozizira, malinga ndi zomwe mumakonda komanso malinga ndi nyengo.
• Zakudya zowuma: mkate, mbatata, pasitala, mpunga, quinoa, mphodza, nandolo zogawanika, nyemba zouma, bulgur, semolina, etc.
• Chipatso: makamaka mwatsopano komanso mu nyengo. Makhalidwe ndi njira yotheka
• A mkaka: yoghurt, fromage blanc, faisselle kapena petits-suisse
• Mwachidziwitso: gawo la tchizi (chakudya chamasana KAPENA madzulo)

Kuti mupewe hypoglycemia yomwe imabweretsa kukomoka, ndikofunikira kuchepetsa zakudya zomwe zimawonjezera shuga m'magazi kwambiri zomwe zimabweretsa hypoglycemia. Izi ndi zakudya zomwe zili ndi Glycemic Index yayikulu monga shuga woyera, mkate wamba komanso mbatata mwachitsanzo.

M'malo mwake, kuchuluka kwa Glycemic Index (GI) m'zakudya, m'pamenenso kumawonjezera shuga m'magazi komanso momwe hypoglycemia ikatulutsira insulin, ndiyofunikira. Kumbuyo ndikoyenera.

Cholinga chake, popewa zilakolako, ndikukonda zakudya zokhala ndi GI yotsika kapena yapakatikati, kapena kupewa zomwe zili ndi GI yayikulu. Nayi mndandanda wa zakudya zotsika za GI:

• Zakudya zam'mawa: oatmeal, oat bran, mkate wamphesa, mkate wa chinangwa, mkate wakuda waku Germany, Wasas Fibers®, phala Zonse za Bran®
• Zakudya zowuma: mpunga wa basmati, quinoa, bulgur, mbatata, semolina yatirigu, pasitala, spaghetti yophika al 'dente, mphodza, nandolo, nandolo, nyemba zoyera, nyemba zofiira, nyemba za flageolet.
• Zipatso: zambiri za zipatso.
• Masamba: pafupifupi masamba onse.
• Zotsekemera: stevia, madzi a agave, fructose, kokonati shuga, xylitol (shuga wa birch)

Kumbali ina, pewani mkate woyera ndi buledi, pasitala yoyera, mpunga wophikidwa kale kapena wopanda basmati ndi pasitala wophika mofulumira (matumba a microwaveable), mbatata, nthochi zakupsa komanso kuphatikiza kaloti zophika. , mpiru wophika ndi parsnip. Shuga wa bulauni, nzimbe ndi rapadura ziyenera kusinthidwa ndi zinthu zotsekemera za GI, monga zomwe tazitchula kale.

Ngati, ngakhale mutakhala ndi zakudya zitatu zokhala ndi zakudya zotsika kwambiri za Glycemic Index, mukumva njala pakati pazakudya ndipo mukumva kuti mukufunika kudya, yambani ndikuwonjezera masamba pachakudya chilichonse. Olemera mu fiber, ali ndi mphamvu yamphamvu yokhutitsa. Ndipo ngati sizokwanira, omasuka kukhazikitsa zokhwasula-khwasula, kapena zokhwasula-khwasula ziwiri ngati n'koyenera.

Panthawi yomwe mukumva njala pang'ono mobwerezabwereza, dzipangireni nokha ku chotupitsa chenicheni ndikuganiza zokonzekera zakumwa, zotentha kapena zozizira, zomwe zidzakuthandizani kuti mudzaze mimba yanu bwino ndikumverera bwino.

Nazi zitsanzo za zokhwasula-khwasula bwino bwino:

• Kumwa: tiyi wa zitsamba, tiyi kapena khofi (mwina wopanda caffeine kapena wopanda caffeine kutengera kukhudzika kwanu)
• 1 zipatso zatsopano mu nyengo
• Maamondi 10
• Kumwa: tiyi wa zitsamba, tiyi kapena khofi (mwina wopanda caffeine kapena wopanda caffeine kutengera kukhudzika kwanu)
• Gawo 1 la mkate wophatikizika, mkate waku Germany kapena mkate wa bran
• 2 mabwalo a 10% cocoa chokoleti chakuda
• Kumwa: tiyi wa zitsamba, tiyi kapena khofi (mwina wopanda caffeine kapena wopanda caffeine kutengera kukhudzika kwanu)
• Zakudya zamkaka: yogurt, blanc, faisselle kapena petits-suisse
• compote

Kuwonjezera pa kukwaniritsa zosowa zanu zamadzi zomwe mukufunikira pa nthawi ya mimba, kumwa pafupipafupi kumathandiza kuti mukhale ndi chilakolako chofuna kudya.

Zowonadi, m'mimba ikadzaza, imabweretsa ku ubongo uthenga wa neuronal womwe ukuwonetsa kuyambika kwa kugaya chakudya ndipo, chidziwitsocho chikalembedwa, pakatha mphindi makumi awiri, chimatumizanso ku thupi uthenga wakukhuta womwe umafanana ndi a. mkhalidwe wopanda njala. Njirazi ndizovomerezeka, kuphatikizapo pamene m'mimba mwadzaza ndi zopatsa mphamvu zopanda kanthu komanso zamadzimadzi monga momwe zimakhalira pakumwa madzi mwachitsanzo.

Kuti muchepetse ndikupusitsa ubongo wanu ngati mukulakalaka, sankhani madzi osasunthika, owala, am'mabotolo kapena madzi apampopi. Chinsinsi chake ndikukhalabe hydrated tsiku lonse ndi sips ang'onoang'ono ndi sips zazikulu pamene mukumva chikhumbo chofuna kudya.

Ngati mukuvutika kumwa mowa, nawa malangizo othandiza:

• Konzekerani zakumwa zotentha nthawi zoikika, m'mawa ndi madzulo: dzipatseni kapu yayikulu ya tiyi kapena khofi (makamaka arabica) - komabe musapitirire makapu atatu patsiku, kulowetsedwa kapena kapu yayikulu yamadzi ndi kuwonjezera madzi atsopano a citrus (ndimu, manyumwa kapena malalanje mwachitsanzo).
• Nthawi zonse muzinyamula kabotolo kakang'ono kamadzi m'chikwama chanu.
• Ikani botolo lamadzi m'malo abwino kuti muyesedwe kumwa kwambiri: pa desiki yanu, patebulo lachipinda chochezera kapena tebulo la khofi, patebulo lapafupi ndi bedi lanu, ndi zina zambiri.