Kev hloov thoob ntiajteb
Nyob hauv thawj peb lub hlis, muaj cov tshuaj hormonal tshwm sim. Tab sis txhais tau hais tias gastronomic nyiam, tej zaum yuav muaj lull: vim yog toxemia, koj tsis xav dab tsi. Nyob rau hauv no, txawm li cas los, nws zoo. Txhawm rau tshem tawm cov khoom noj uas tsim kev puas tsuaj, peb xav tau 40-60 hnub (tsuas yog qhov no ntau thiab yuav mob toxicosis). Yog li ntawd tom qab rov qab los noj mov, koj mam li pib ntawm khawb: rub tsis txhob noj mov, tab sis nyob rau hauv cov zaub xam lav nrog boiled ntses. Xws li crumbs, qhov tsis tuaj ntawm koj lub qab los thaum pib ntawm cev xeeb tub yuav tsis cuam tshuam rau nws heev: nyob rau hauv txoj kev xav, nws yuav muaj txaus ntawm koj reserves. Tab sis yuav luag yeej pib noj cov tshuaj vitamin rau cov poj niam cev xeeb tub. Kiag li tsis noj mov, koj yuav tsum tsis txhob cia koj tus kheej los: nrhiav ib yam khoom uas tsis ua rau qias neeg. Nws yog qhov zoo tshaj plaws yog hais tias nws yog mis nyuj, ntses (tsuas yog tsis loj loj - nws txaws tau cov kua hlau mercury), cov khoom noj, cov khoom noj, zaub mov, zaub thiab txiv hmab txiv ntoo. Qhov loj tshaj plaws yog tsis xaiv "Chemistry": zaub mov kaus poom, pelmeni ... Cia li tsis nco txog chips thiab lub tuam txhab. Cov zaub mov tsis zoo rau koj thiab koj tus menyuam kuj yog cov zaub mov uas tuaj yeem ua rau kis tau tus kab mob: nqaij ntses, nqaij, qe, cov mis tsis tau siv, cheese nrog pwm. Nyob rau hauv so - tsis muaj kev txwv! Yog tsis muaj tshuaj lom? Nco ntsoov txoj cai: hauv thawj peb lub hlis koj yuav tsum tau txais li ntawm 2500 kcal ib hnub, nyob rau hauv qhov thib ob - 3000, nyob rau hauv lub thib peb - 2700. Thiab tsis ntawm tus nqi ntawm hmoov, tab sis vim cov ntses, butter, zaub, cereals.
Tag nrho, yog ntau tshaj!
Muaj ob qho uas tsis muaj kev cuam tshuam nyob rau hauv ib qho ntawm cov trimesters. Txawm li cas los xij, nws yog tus thib ob uas tus me nyuam loj hlob tuaj. Cov pob txha me xav tau cov calcium, lub hlwb - hauv phosphorus thiab zinc, thiab tag nrho cov kabmob ntawm tus menyuam - hauv cov nqaijrog. Qhov kawg yog qhov tseem ceeb: los ntawm txhua 3 g ntawm cov protein siv los ntawm koj, 1 g mus rau kev tsim kho ntawm lub cev ntawm crumbs. Thiab nws yog ib qhov tsim nyog hais tias tag nrho cov "bricks" yuav tsum yog ntawm zoo. Cov khoom noj uas ntxiv rau cov proteins uas muaj txiaj ntsig zoo yuav muab tus kab mob calcium thiab B vitamins ntxiv rau menyuam yaus ntxiv thiab ntxiv rau lej ntawm kefir: lacto- thiab bifidobacteria yuav tiv thaiv koj ntawm cov teeb meem nrog kev zom mov, piv txwv li, los ntawm cem quav. Los ntawm txoj kev, tam sim no lub loj hlob uterus pib mus nias rau ib diaphragm, yog li ntawd heartburn tsis cais. Tso tawm - ib khob mis nyuj yog ib qho khoom noj txom ncauj dhau ib teev ua ntej yuav mus pw. Omega-3 fatty acids uas nyob hauv cov ntses yuav pab tus me nyuam loj hlob zoo. Thiab hlau los ntawm nqaij liab thiab nqaij qaib yog zoo nkauj thiab noj qab nyob zoo. Qhov microelement no yog lub luag haujlwm rau kev siv tsheb thauj mus los ntawm cov tsho me nyuam, tiv thaiv tsis muaj ntshav liab. Ob ntawm koj yuav tau muaj lub nraub qaum ris! Tab sis tsis yog tsuas squirrels xav tau ib tug me nyuam. Nws xav tau cov vitamins, uas yog tshwj xeeb tshaj yog cov txiv hmab txiv ntoo thiab zaub, txiv ntseej, cov txiv hmab txiv ntoo qhuav. Yog li, feem ntau pheej quab yuam koj tus kheej nrog txiv hmab txiv ntoo xam lav nrog cov kua mis hnyav. Tawm ntawm kev sib tw, unrefined zaub roj: txiv ntseej, taub dag. Ib tug tablespoon ib hnub ua tiav koj cov kev xav tau nrog vitamin E thiab cov rog uas tseem ceeb - tseem ceeb heev amino acids. Lub magnesium thiab zinc uas tsim nyog rau lub cev muaj zog muaj nyob rau hauv lwm yam dej hiav txwv, taum, dib thiab cov gourds. Thiab noj carbohydrates nrog crumb ntawm buckwheat, oatmeal, macaroni los ntawm durum nplej. Yog koj qhov hnyav li cas? Qhov nruab nrab, koj xav tau ib hnub 100 grams protein, 80 grams roj thiab 400 grams carbohydrates. Rov qab sai sai? Txo tus nqi ntawm carbohydrates mus rau 150 g.
Yooj yim, tab sis noj qab haus huv
Tam sim no peb yuav tsum tsis txhob overloading lub plab cov tais diav. Kev saib xyuas tshwj xeeb tau them rau polysaccharides - complex carbohydrates, uas yuav ua rau koj muaj zog. Ceev, cov noob txiv thiab cov txiv hmab txiv ntoo qhuav - qhov ntawd yuav tsum muaj dab tsi nyob hauv lub rooj! Ua ntej yug me nyuam, ib qho ntawm koj cov dej num tseem ceeb yog ua kom muaj zog ntawm cov ntaub so ntswg. Nrog nws, koj tuaj yeem tiv thaiv los ntawm qhov muab ntawm nqaij li peb lub lis piam ua ntej hnub yuav tau pib. Thiab rau ob lub lim tiam - mus rau lub khob cij los ntawm hmoov ntawm coarse sib tsoo. Koj nrog lub puab tsaig tsis xav tau cov calorie ntau ntau thiab cov qaws. Tsis txhob khoov ntawm cov khoom noj mis nyuj: ntau ntau cov calcium uas cuam tshuam rau lub tsho ntawm cov pob txha ntawm crumbs. Noj tsawg kawg yog tsib zaug ib hnub, tab sis nyob rau hauv feem me me. Nyob rau hauv thawj ib nrab ntawm lub hnub - high-calorie dishes, thiab nyob rau hauv lub thib ob - yooj yim digestible. Tom qab ntawd koj yuav tuaj rau hnub uas txaus siab, muaj kev zoo siab thiab muaj zog.
Grapefruit nrog almonds
- 1 pawg ntawm zaub xam lav
- 1 txiv kab ntxwv qaub
- 1/2 dos liab
- ntau almonds
- parsley
- 1 tbsp. diav ntawm txiv ntseej roj
Npaj:
Nplooj ntawm lettuce thiab parsley, rhuav koj txhais tes, txiv kab ntxwv qaub (yog tias koj tuaj yeem siv txiv kab ntxwv), tev tawm ntawm daim tawv nqaij los ntawm txhua lub rooj sib tham. Txiav rau hauv slices, thiab dos - nyias ib nrab ib ncig. Sib tov tag nrho cov khoom xyaw, salting, sprinkle nrog crushed almonds. Lub caij nrog txiv ntseej roj.
Okroshka nrog kua mis nyeem qaub
- 1 dib
- 1 boiled qos yaj ywm
- 50 g ntawm boiled nqaij
- 1/2 hard-boiled qe
- 5-7 Radishes
- zaub noob dos, dill, parsley, basil
- ntsev
- ib khob ntawm yogurt
- • 1 teaspoon ntawm qaub cream
Npaj:
Zaub ntxuav, txiav rau hauv cubes, salting. Ntxiv muaj crushed radish thiab zaub. Txiav cov nqaij thiab ib nrab ntawm lub qe, txuas nrog zaub. Ncuav kefir, lub caij nrog qaub cream, do.
Pancakes
- 5 tbsp. spoons ntawm hmoov
- 1 qe
- 1 khob mis nyuj haus
- 1 tbsp. ib diav ntawm zaub roj
- 1/2 khob dej
- ntsev
Rau txhaws:
- 150 grams ntawm qaib cov txwv qaib ntxhw
- 20 g ntawm roj
- ib pawg ntawm spinach 50 grams ntawm cheese
Npaj:
Ci lub pancakes. Spinach protushi, ntxiv grated cheese thiab tws nqaij. Qhwv lub stuffing nyob rau hauv pancakes. Sprinkle nrog cheese thiab muab tso rau hauv qhov cub, yog li nws melts.