Indlela ukunciphisa umzimba xa uncancisa ngaphandle nobungozi ngosana

Abasithoba iinyanga elide zokukhulelwa yafikelela esiphelweni, yaye umama oselula kubonakala ukuba ngoku nto kokumisa aphinde imilo original kwaye kulula ukuba ukuncipha. Nangona kunjalo, khumbula ukuba emva kokuzalwa kosana umzimba wakho uya kuqhubeka kufuna okuninzi ukutya, ingakumbi xa uncancisa. Lose kulo mzekelo, wenziwa ukutya kokwenza, oko akwenzeki. wena Inye kuphela uya kukuzuza, yindlala - oku kwi kakuhle ukonakala kweendlela ubisi lwebele, kwaye umandundu - ilahleko ogcweleyo.

Ngoko ke ukuba ufuna ukufunda ukunciphisa indlela ubunzima xa uncancisa ngaphandle umonakalo kwiimvuthuluka yakho, kufuneka uqonde kulandelayo: Umzimba ongumntu lidla ukuba namafutha ukuze zisetyenziswe kwixesha elizayo, ngokubonelela reserve amandla abangenzi nto ngalo kwimeko yindlala. Nangona lwebele-ukondla umzimba wakho kufuneka calories 750 ngosuku ngaphezu imigangatho eziqhelekileyo, ukuvelisa ubisi okunesondlo ukuze usana lwakho. Ngoko ke, ukuba umzimba yaqala ukuba aqhumisele ngamanqatha endaweni lokutya okudliwayo, zokudla zobungcali ukucebisa nabanyisayo ukunciphisa overconsumption lweekhalori ukuya 500 ngosuku. Ngexa 250 esisashiyekileyo siya kuthabatha umzimba, ukutshiswa "ezitokisini buffer". Ukuba ulandele le miyalelo, umzimba wakho uya kuqalisa ukuba sime ngeenyawo.

Into utye ngelixa ubisi lwebele?

Zonke ukuba ukutya unina oncancisayo kuchaphazela ngqo umgangatho nobungakanani ubisi lwebele. Umntwana wahlala esempilweni kwaye belambile, umzimba wakho kufuneka izondlo. Kwaye ukhetho oluchanekileyo iimveliso kubalulekile kakhulu kwabo omama abafuna ukwazi ukuba ukunciphisa indlela ubunzima xa uncancisa. Ngoko ke, lo mthetho jikelele:

1. Le ekudleni nabanyisayo kufuneka nakanjani babe ukutya langoku esisityebi zinc: inyama, iimbotyi, amaqanda, intlanzi kunye nokutya kwaselwandle. Izinki normalizes amajoni omzimba, kuphucula nokuhlawulwa iiseli ezonakeleyo nezihlunu wenkqubo yinxenye ebalulekileyo ekukhuleni esempilweni kunye nophuhliso usana lwakho. Ngezixa ezincinane ikhoyo nokubakho iintsholongwane ingqolowa, ukolo kunye zesoya intlama miso, kwaye ukufakwa yayo imihla 25 mg.

2. into Enye into ebalulekileyo oomama Lokonga calcium - ingxenye engundoqo ubisi, itshizi kunye iyogurt. Akukho mfuneko ukuthintela ezi mveliso xa uncancisa, i iphambili umbuzo impilo yosana lwakho, kodwa hayi ngendlela ukuncipha. Xa uncancisa ngosuku kufuneka ndibadle ireyithi ubuncinane calcium 1200 mg, umzimba unako ukuvelisa ubisi ukuba usana. Kwimeko ukuswela iziyobisi umzimba uqalisa ukusebenzisa calcium, leyo emathanjeni sikanina. Dairy kungenziwa ngokungaphelelanga indawo calcium esisityebi imifuno eluhlaza kunye sardines ezinkonxiweyo nezingankonxwanga, nesalmon kunye nesalmon (ubukhulu becala calcium emathanjeni abo).

3. Iron inoxanduva kwinqanaba mpilo egazini, lungafumaneka ekutyeni efana zesibindi isilwanyana, iimbatyisi, isipinatshi, iimbotyi kunye nee-ertyisi. Ngomhla umama oncancisayo lokufumana ukutya ixhomekeke ubuncinane 27 mg yentsimbi (ngokuyinxenye usebenzisa izongezo ezizodwa).

4. ubisi lwebele yi-50% yamanzi, ngoko ke kufana juice iziqhamo, kucetyiswa ukuba kusela rhoqo kangangoko. Kwaye ukuselwa yeti, ikofu kunye soda ingcono yokunciphisa ku iikomityi 2 ngosuku.

Khumbula ukuba ubunzima engaphezulu ngexesha lokukhulelwa luye, kwaye balahle kubo, nathi, musa kufuneka khawuleza. Ukucinga ngendlela ukunciphisa umzimba ngexesha lokuncancisa, akukho mfuneko ukuya ezibaxekileyo ngesantya ngokwakho izidlo. Endaweni yoko, ukulungiselela kakuhle ukutya yakho, leyo, kunye iseti encinane imithambo rhoqo kuza kukunceda ubunzima bomzimba ngcembe yaye kungabi kakubi usana lwakho ngexesha elifanayo.