Yenza lawo ma-calorie engeziwe abalwe ngalezi zinketho ezigcwele izakhamzimba:
Ubhontshisi. Ama-chickpeas, ama-lentils, ubhontshisi omnyama, nobhontshisi we-soya ane-fiber, amaprotheni, i-iron, i-folate, i-calcium, i-zinc. Jabulela upelepele namasobho, amasaladi, nezitsha ze-pasta, noma njenge i-hummus nama-crackers okusanhlamvu noma amasemishi asongeka.
Yenkomo. Ukusikeka okunciphile okufana neprotheyini ye-top sirloin steak pack, amavithamini B6 kanye B12, kanye i-niacin, kanye ne-zinc ne-iron, emafomu okumunca kalula. Inyama yenkomo nayo inothile nge-choline. Engeza inyama yenkomo ethambile kumasoso e-pasta, noma uyisebenzise kuma-tacos, njengama-burgers, ezitsheni ezithosiwe, kanye ne-chili.
Amajikijolo. Bagcwele ama-carbohydrate,
Amajikijolo. Agcwele ama-carbohydrates, uvithamini C, i-potassium, i-folate, i-fibre, noketshezi. Ama-phytonutrients kumajikijolo ayizinhlanganisela zezitshalo ezizuzisa ngokwemvelo ezivikela amaseli ekulimaleni. Wajabulele phezu kwe-whole-grain cereal, kuma-smoothie enziwe ngeyogathi noma ubisi, kuma-pancake, nasemasaladini. Beka iyogathi enamajikijolo kanye nokusanhlamvu okusanhlamvu okucolisekileyo kwe-dessert parfait.
I-broccoli. Ine-folate, i-fiber, i-calcium, i-lutein, i-zeaxanthin, ne-carotenoids yokubona okunempilo, kanye ne-potassium yokulinganisa uketshezi kanye nomfutho wegazi ovamile. I-Brokholi iphinde ibe nezinto zokusetshenziswa ukuze umzimba wakho wenze uvithamini A. Yidle njengengxenye ye-pasta kanye nezitsha ezithosiwe, ezishisiwe futhi zigcwaliswe ngocezu lwamafutha omnqumo, zihlanzwe futhi zengezwe esobhoni, noma egazingiwe: nquma i-broccoli ibe yiluma- izingcezu ezinosayizi, gcoba kancane ngamafutha omnqumo, bese ubhaka ebhodini lokubhaka kuma-degree angu-400 kuze kube yilapho uthambile, cishe imizuzu engu-15.
Ushizi (i-pasteurized). Ushizi unenani eliningi le-calcium, i-phosphorus, ne-magnesium emathanjeni akho nasenganeni yakho, kanye novithamini B12 namaprotheni. Sebenzisa izinhlobo zamafutha ancishisiwe ukuze wonge amakhalori, amafutha, kanye ne-cholesterol. Yidla ngokudla okusanhlamvu noma izithelo, uyifafaze phezu kwesobho, noma uyisebenzise kumasaladi, amasemishi, nama-omelets.
Amaqanda. Lawa izinga legolide lamaprotheni ngoba anawo wonke ama-amino acid owadingayo wena nengane yakho ukuze uphumelele. Zihlanganisa namavithamini namaminerali angaphezu kweshumi nambili, njenge-choline, i-lutein, ne-zeaxanthin. Imikhiqizo ethile ihlinzeka ngamafutha e-omega-3 Ingane idinga ukukhula kobuchopho nokubona kahle, ngakho hlola ilebula. Jabulela kubo omelets kanye frittatas; kumasaladi namasemishi; kuma-waffles enziwe ekhaya, ama-crepes, kanye ne-whole-grain toast yesiFulentshi; futhi njengama-snacks, okuphekwe kanzima noma okuphekiwe.
Ubisi. Iwumthombo omuhle kakhulu we-calcium, i-phosphorus, kanye uvithamini D. Ubisi luphinde lupakishe amaprotheni, uvithamini A, kanye namavithamini B. Khetha okucacile noma okunambithekayo, futhi uyisebenzise kuma-smoothies anezithelo, phezu kwezinhlamvu ezigcwele okusanhlamvu nezithelo, kanye nophudingi; yenza i-oatmeal ku-microwave ngobisi esikhundleni samanzi.
Ijusi yewolintshi (eqinisiwe). Ijusi yewolintshi ene-calcium eyengeziwe kanye uvithamini D inamazinga afanayo ale misoco njengobisi. Ngaphezu kwalokho, uthola imithamo emikhulu kavithamini C, i-potassium, ne-folate. Kujabulele kungenalutho noma kufriziwe njengama-pops noma ama-ice cubes, nakuma-smoothies.
Inyama yengulube. Ithambile njengebele lenkukhu elingenamathambo, elingenasikhumba, futhi linikeza amavithamini B thiamin ne-niacin, uvithamini B6, i-zinc, insimbi, ne-choline. Kuzame kugosiwe, kugosiwe, noma kubhakwe.
Uhlobo lwenhlanzi. Yidla lokhu ukuze uthole amaprotheni, amavithamini B, kanye namafutha e-omega-3 akhuthaza ukukhula kobuchopho nokubona kwezingane. Yijabulele yosiwe noma yosiwe, noma sebenzisa i-salmon ekheniwe kumasaladi namasemishi.
Ubhatata. Lokhu kupakisha uvithamini C, i-folate, i-fiber, ne-carotenoid, umzimba wakho oyiguqulela kuvithamini A. Iphinde inikeze i-potassium ngenani elikhulu. Jabulela amazambane abhakiwe, asikiwe abandayo, aphekiwe, noma ahlutshiwe ukuze uthole ukudla okulula kanye nezitsha zaseceleni; ecubuziwe ngejusi lewolintshi; futhi okugazingiwe: Sika ubhatata owawasha waba yizingcezu, uligcobe kancane ngamafutha e-canola, bese ugazinga ebhodini lokubhaka elingama-degree angu-400 lize lithambile, cishe imizuzu engu-15 kuya kwengu-20.
Okusanhlamvu okuphelele. Izinhlamvu ezigcwele ezicebile ziqiniswa i-folic acid kanye namanye amavithamini B, i-iron, ne-zinc. Izinhlamvu eziphelele zine-fibre eningi futhi zilandelela imisoco kunezinhlamvu ezigayiwe njengesinkwa esimhlophe, irayisi elimhlophe, nofulawa omhlophe. Yidla i-oatmeal ibhulakufesi; isinkwa esigcwele okusanhlamvu samasemishi; irayisi elinsundu, irayisi lasendle, i-pasta kakolweni, noma i-quinoa yesidlo sakusihlwa; nama-popcorn noma ama-whole-grain crackers okudla okulula
I-yoghurt (i-fat low-fat noma i-fat-free). I-yogurt igcwele amaprotheni, i-calcium, amavithamini B, ne-zinc. Iyogathi engenalutho ine-calcium eningi kunobisi. Gcoba okokugcina izithelo noma uju, izithelo ezintsha noma ezomisiwe, noma okusanhlamvu okusanhlamvu okuqinile. Sebenzisa iyogathi engenalutho phezulu kwamazambane aphekiwe noma ukwenza ama-smoothies.
Umthombo https://www.webmd.com/baby/guide/eating-right-when-pregnant#091e9c5e800081c4-3-5
