Umfazi okhulelweyo Kufuneka unakekele imeko yakho kunye nesondlo. Zininzi iinketho zokufumana ukutya okunempilo, kodwa eyona nto inokuba mandundu ziiyure zokutya. Kuya kufuneka uzame ukuyila uluhlu lokutya okufunekayo kwaye kuya kufuneka ukuba ujonge ezi zinto I-12 yokutya okunempilo kwabasetyhini abakhulelweyo.
Kuninzi ukutya okunokudlula ezandleni zethu kwaye uninzi lwayo sele lujongwa njengeyingozi, ngakumbi ukutya okulungisiweyo. I-Ofisi yoThintelo lweZifo kunye nokuKhuthaza iMpilo icebisa ukuba amashwamshwam anokutya kufuneka athathwe. ngeenkozo okanye imbewu, iziqhamo, imifuno kunye neyogathi engenaswekile.
I-12 yokutya okunempilo kwabasetyhini abakhulelweyo
Kubalulekile ukwazi ukutya kwethu. Ukutya okugqwesileyo yileyo ivela kuyo ukutya okungalungiswanga, oko kukuthi, abo bavela ngokuthe ngqo kwindalo. Eyabafazi ukhulelwe, kungcono ukuthabatha ukutya okuphelisa isicaphucaphu, njengesonka esigcadiweyo, iicereals ezomileyo okanye amaqebengwana aqhotsiweyo. Kubalulekile ukwazi ukuba umfazi okhulelweyo unokubonelela ngokungaphezulu Iikhalori ezingama-340 kwisidlo sakho, kunye neekhalori ezingama-450 kwi-trimester yakho yokugqibela. Enoba yintoni na, umfazi ngamnye usenokuba nentswelo eyahlukileyo. Siza kujongana ne-snacks ye-12 enokuthi ifakwe ekudleni, kunye nomxholo wevithamini kunye nekhalori enokuthi ivunyelwe ngaphandle kokudlula imida:
Iimveliso zederi
Oku kutya super yenye yezinto ezibalulekileyo ngexesha lokukhulelwa komfazi. Kubalulekile ukunciphisa ukusetyenziswa kweswekile, ukuba kunokwenzeka, ukuyisusa kwaye ubeke endaweni yendalo, kungekhona yokwenziwa, i-sweeteners. Umzekelo, unokuthatha ikomityi yeyogathi yesiGrike ecacileyo, kunye nekomityi yemango egayiweyo kunye necephe lembewu yeflakisi.
Iingcebiso: Ungayitshintsha imango yekiwi, kuba esi siqhamo sinefiber eninzi. Enye inketho kukusebenzisa i-fat-fat cottage cheese, kunye nohlobo oluthile lweziqhamo ezifana neplum.
Imifuno kwiintonga
Imifuno ekrwada yenye yezona snacks zisempilweni. Kukho abantu abayinyamezela kakuhle kakhulu kwaye abanye bayifumana inzima. Ukwenza ukuba zinyamezeleke ngakumbi, zama ukuzisasaza kwi-hummus okanye uhlobo oluthile lwekhrimu ye-vegan okanye i-fat-low okanye i-herb-flavored cream cheese.
Frutas
Iziqhamo yenye indlela elungileyo kuba zisempilweni kakhulu. Ukuba zisexesheni zinokuba mnandi kwaye zibe ntle. Ziyakwazi ukulungiswa ngezi zimbini iinketho esizicebisayo, ukwenzela ukuba usike kwifriji kwaye uhlale usondele. Umzekelo: ungayisika njengesaladi yeziqhamo, ngohlobo oluthile lwesiseko sejusi.
Okanye unokwenza iijusi zendalo kwaye uzigcine efrijini, ungakhathazeki kuba abalahlekelwa zizondlo zabo. Unokwenza iziqhamo ze-smoothies, apho siya kongeza khona ubisi lwalo naluphi na uhlobo, nokuba lwesilwanyana okanye imifuno. Ukuba unako ukuphepha iswekile, nokuba ngcono.
Amantongomane
Amandongomane nawo ayindlela esempilweni kakhulu. Ziimbewu kwaye yenye yokutya okunempilo ekhoyo ekutyeni kwethu, apho sibandakanya iimbotyi kunye nerayisi. Bane-drawback encinci, ukuba baphezulu kakhulu kwiikhalori kwaye banencasa, ngoko kuyacetyiswa ukuba uthathe nje ezimbalwa zezi nuts, nokuba zikrwada okanye zosiwe, kwaye ukuba azifakwanga, zingcono kakhulu.
Iitapile ezibhakiweyo
Ngaba ungathanda iitapile? Siyazi ukuba yenye yezona zinto zikhangayo kakhulu, kodwa, nangona kunjalo, Banikezela ngeekhalori ezininzi kuba zihlala zihanjiswa ziqhotsiweyo. Zingenziwa ekhaya ibhakiwe, ezisempilweni. Zinqunyulwe zibe ngamanqanaba amancinci kakhulu, zibekwe kwi-tray edibeneyo kunye ne-seasoned. Ulungile!
Amazimba
Iinkozo ezipheleleyo nazo zikhethekileyo, zizityebi kwi-folic acid, i-fiber kwaye ezinye zongezwa ngamavithamini. Zinokuhamba kunye nobisi oluncitshisiweyo okanye uhlobo oluthile lwejusi okanye iyogathi. Usenokukhetha ukuthatha ezi nkozo ziphelele njengeebha zamandla.
i-avocado toast
Iavokhado kukunye ukutya okutyebileyo kwezondlo kwaye yenye yezona zinto zisempilweni ekutyeni kwethu. Kungcono ukuyitya ikrwada kwaye inokutyiwa kwisonka sengqolowa esisikiweyo, kunye nezilayi zetumata, ii-walnuts ezinqunqiweyo kunye ne-oyile encinci yeoyile. Inokuhamba kunye ne-ham ephekiweyo okanye i-turkey.
Guacamole
I-Guacamole yenye yeekhrimu ezithandwayo ezihamba kunye ne-appetizers ezininzi, yenziwe ngeavokhado, itumato, itswele kunye neziqholo. Kukutya okunezondlo ezininzi, ezifana iivithamini A, C kunye no-E, iCalcium, i-Iron kunye nePotassium, kwaye inceda ekunciphiseni i-cholesterol embi egazini, yenza ukuba ibe yi-snack efanelekileyo kubasetyhini abakhulelweyo, iyahlutha kwaye iphantsi kweekhalori. Lungiselela le guacamole, Faka imbewu ye-avocado ngaphakathi kwekhilimu ukwenzela ukuba i-oxidize, yimboze kwaye uyifake efrijini. kuba xa uziva ufuna ukuyithatha.
Irayisi kunye namaqebengwana ombona
La maqebengwana erayisi kunye nombona sele edumile kwaye athengiswa kwiivenkile ezinkulu ezininzi. Ziza kwiifomathi ezininzi kunye neencasa, zombini ziswiti kwaye zinencasa, kunye iidiphu ezincinci zetshokholethi emhlophe okanye emnyama. Izithako zayo ezifana nerayisi ekhukhumeleyo zikwenza uzive wanelisekile xa uthathwa, ukususela xa uthathwa ngamanzi Banefuthe lokuzalisa kwisisu.
Iisandwich ezikhanyayo
Iisandwich ziishwamshwam ezilula ezenzelwe abo bangqiyame ngakuzo ukutya okunetyuwa okanye ukutya okuninzi okuzalisayo. Zikwasempilweni kwaye zinokupakishwa ngeevithamini. Kule meko unokukhetha ukusebenzisa izilayi ezibini zesonka sengqolowa, kunye namagqabi e-lettuce, i-tomato, izilayi zetshizi, i-avocado, i-sausage enempilo kunye ne-splash yeoli ye-olive ukuze ibe nejusi.
Ngaba ufuna isangweji yakho ibeswiti? Unokukhetha ukusebenzisa iapile, uyinqumle ibe ngamaqhekeza amancinci okanye amacwecwe. Emva koko usasaze izilayi zesonka ngebhotolo yamandongomane.
Amaqanda aqhuqhiwe
Amaqanda aqhekekileyo nawo alongezwa kakuhle. Ukongeza, unokuwancedisa ngezithako ezininzi kunye yanelisa indlala. Qala nge-pan yokucoca i-non-stick, yongeza i-olive oil drizzle kwaye ulungiselele ipleyiti. Yongeza iqanda elinye okanye amabini kwaye uwabethe. Ngoku xa unokongeza izinto ezilula, ezifana neetamatato zeCherry okanye imifuno elula, ityhuna, i-peas, i-leek ... siyifaka epanini, sigxobhoze kwaye sibeke.