Zamkatimu
Kudya awiri: chakudya cha mayi woyamwitsa
Zakudya za mayi woyamwitsa zimafuna njira yapadera komanso kulingalira osachepera pa nthawi ya mimba. Ndipotu, ubwino wa mkaka wa m'mawere kwa mwana wakhanda zimadalira. Ndipo palibe chofunikira kwambiri kuposa thanzi lake ndi chitukuko chogwirizana padziko lapansi.
Kufanana kwa mavitamini
Zakudya zoyenera za mayi woyamwitsa ziyenera kukhala zodzaza ndi zinthu zofunika kwambiri za zakudya. Cholinga chachikulu ndikukula kwa vitamini D ndi calcium, zomwe ndizofunikira pa mafupa ndi minofu. Kuphatikiza apo, mu kuphatikiza uku, amatengedwa bwino kwambiri. Onsewa amapezeka mumkaka, nsomba za m’nyanja, ndi mazira. Kuti muwonjezere phindu, phatikizani zakudya izi ndi sipinachi, letesi, broccoli, chinangwa, ndi tirigu wophuka.
Mapuloteni amphamvu zonse
Zoonadi, zimaphatikizidwa muzakudya za mayi woyamwitsa ndi mapuloteni ndizomwe zimamanga ziwalo ndi minofu. Koma samalani! Mapuloteni amkaka wa ng'ombe amayambitsa matenda am'mimba mwa makanda. M'lingaliro limeneli, zakudya zamkaka zofufumitsa za amayi oyamwitsa zimakhala zathanzi komanso zotetezeka. Whisk 250 ml ya kefir, 100 g ya hercules ndi nthochi ndi blender - mudzapeza chopatsa thanzi chopatsa thanzi cham'mawa. Mwa njira, kefir ikhoza kusinthidwa ndi yogurt, ndi nthochi-ndi peyala.
Zakudya pa ola
Langizo lamtengo wapatali kwa mayi woyamwitsa - chakudyacho chiyenera kukhala chochepa komanso chokhala ndi zopatsa mphamvu zambiri. Zakudya zatsiku ndi tsiku ziyenera kukhala 500-600 kcal kuposa momwe zimakhalira nthawi zonse. Ndi zakudya zoyenera, mayi woyamwitsa amaloledwa kudya zakudya zopepuka ngati mazira owiritsa, tchizi tating'ono tating'onoting'ono, toast ya rye kapena malo ogulitsa mkaka wowawasa ndi zipatso. Musanayamwitse, ndi bwino kudya kapena kumwa kapu ya tiyi wotsekemera wopanda mphamvu.
Thanzi mu galasi
Madzi abwino m'zakudya za mayi woyamwitsa ndi ofunika kwambiri monga chakudya. Kuwonjezera pa madzi okhazikika, mukhoza kumwa madzi amchere opanda mpweya, compotes kuchokera ku zipatso zouma ndi tiyi wakuda wofooka yemweyo. Madzi achilengedwe amapangidwa bwino kuchokera ku maapulo achikasu. Amakhulupirira kuti tiyi wobiriwira ali ndi phindu pa lactation. Koma popeza ili ndi caffeine, simuyenera kutengeka nayo, monga khofi. Koma soda yotsekemera singachite chilichonse koma kuvulaza.
Zosangalatsa zamasamba
Pazakudya za mayi woyamwitsa, masamba am'nyengo ayenera kukhalapo. CHIKWANGWANI, mavitamini ndi mchere wochuluka - ndendende zomwe mayi ndi mwana wake amafunikira. Choncho sungani maphikidwe a saladi kwa amayi oyamwitsa. Dulani zukini wachichepere m'mizere, sakanizani ndi 100 g wa kanyumba tchizi ndi 100 g wa letesi (wodulidwa kapena wong'ambika ndi dzanja). Nyengo saladi ndi mafuta a azitona ndi mandimu kulawa, kuwaza ndi finely grated tchizi.
Kuponya zipatso
Popanda zipatso, chakudya ndi menyu ya mayi woyamwitsa sizingaganizidwe. Koma kumbukirani, ambiri aiwo ali ndi ma allergen. Izi makamaka ndi zipatso za citrus, ma apricots, mavwende ndi sitiroberi. Zipatso zilizonse za kumalo otentha, monga kiwi, chinanazi ndi mango, ndizoletsedwa. Matendawa amayamba chifukwa cha zipatso zofiira. Mphesa nazonso zidzabweretsa kusapeza bwino kwa zinyenyeswazi. Kodi mayi woyamwitsa angachite chiyani? Maphikidwe ndi maapulo, mapeyala, plums ndi nthochi amaphatikizapo mu zakudya popanda mantha.
phala - mphamvu zathu
Zipatso ndi maphikidwe nawo kwa mayi woyamwitsa ndizo maziko a zakudya zabwino. Pokhapokha ngati mwana salola gilateni yomwe ili mumbewu. Thirani 250 g wa buckwheat 500 ml ya madzi kwa mphindi 40. Onjezani batala, ikani grits mu microwave mphamvu zonse kwa mphindi 15. Chepetsani mphamvu mpaka sing'anga ndikuphika phala kwa mphindi 10. Onjezerani ndi dzira lophika ndi zitsamba - zidzakhala zathanzi komanso tastier.
Kwamuyaya ndi nyama
Zakudya ndi maphikidwe a mayi woyamwitsa m'mwezi woyamba ayenera kuphatikizapo Turkey kapena nkhuku popanda khungu. Ndi bwino kukonzekera supu zowala kuchokera kwa iwo. Lembani chifuwa cha nkhuku 1 ndi 2 shins ndi madzi, kuphika, kuchotsa chithovu. Timayika anyezi wokazinga, kaloti ndi udzu winawake mu saucepan. Pambuyo mphindi 15, tsanulirani kwa iwo ½ zukini cubes ndi 150 g wa mphodza. Bweretsani msuzi kukonzekera, ikani mchere ndi zonunkhira kulawa, kuwaza ndi zitsamba. Kwa njira iyi, mumndandanda wa amayi oyamwitsa, m'malo mwa mphodza, mutha kutenga vermicelli.
Ufumu wa Nsomba
Zakudya za mayi woyamwitsa kwa miyezi, menyu omwe amapezeka mosavuta pa intaneti, sangathe kuchita popanda mbale za nsomba. Mutha kuyamba ndi ma cutlets opangidwa kuchokera ku nsomba zamafuta ochepa: hake, cod kapena walleye. Timadutsa chopukusira nyama 1 makilogalamu a nsomba za nsomba ndikusakaniza ndi mbatata 3, anyezi 2 ndi karoti 1, grated pa grater. Kumenya mazira 2 ndi uzitsine mchere ndi tsabola, kupanga cutlets, kulungani zinyenyeswazi mkate ndi kuphika mu uvuni kwa mphindi 40 pa 180 ° C.
Blacklist
Ndi zakudya zotani za amayi oyamwitsa zomwe zingawononge mwanayo? Zogulitsa zilizonse zomwe zili ndi zowonjezera. Komanso theka-anamaliza mankhwala, chakudya zamzitini, nyama kusuta ndi pickles kunyumba. Muyenera kusiya zakudya zam'nyanja, mtedza, zonunkhira zotentha ndi soseji wamafuta. Chokoleti, maswiti, makeke a yisiti ndi confectionery ndizoletsedwa. Ngati mukukayikira chitetezo cha mankhwala enaake, yang'anani pa tebulo lazakudya la mayi woyamwitsa.
Mulimonsemo, popanga zakudya ndi menyu ya amayi oyamwitsa, kukaonana ndi dokotala sikungakhale kopambana. Munthu makhalidwe a thupi mu nkhani iyi ndi mbali yofunika. Thanzi labwino komanso zosangalatsa zomwe mwapeza kwa inu ndi mwana wanu!