A wata rana mahaifiyar mahaifiyar:
1,200 g nama, kaji ko kifi;
2.350-500 grams kayan lambu (wanda dankali ba fiye da 200 g);
3.250-300 g 'ya'yan itace;
4.200-250 g na hatsi, hatsi, wholemeal gurasa;
5.500-800 g na albarkatun madara da ke ciki (kefir, yoghurt, kirim mai tsami);
6.120-170 g na cuku da cuku;
7.1 EGG;
8.25 g na man shanu;
9.15 g na kayan lambu mai (sunflower, masara, zaitun).
Abincin
Wani samfurori wanda ba za a iya buƙata a lokacin lactation, amma ba za a dauke shi ba. Uwayenmu sunyi imani cewa idan kun ci nama, madara ya zama ƙasa. Dabbobi daban daban: naman sa, naman alade, harshe, kaza, turkey, rabbit. Yafi dacewa da gajartaccen rashi na naman sa.
Race daga hanta
A kai:
0.5 kilogiram na naman sa hanta
300 g kabeji
3 karas
1 albasa
3 qwai
Kofuna waɗanda 0.5 na madara
50 g kirim mai tsami
gishiri, barkono - dandana
man kayan lambu
soda
Shiri:
Hudu ya wuce ta cikin nama. Salt da barkono. Shred kabeji, albasa da grated karas don fitar da karkashin murfi.
Beat qwai tare da madara. Hada dukkan abubuwan sinadaran, ƙara soda a tip na wuka, haɗa da kyau. A sa a cikin wani nau'in greased. Gasa na minti 20 a cikin tanda a 180 ° C. Jimawa kafin shiri don zuba kirim mai tsami, gasa don karin minti 5.
Kifi
Sauya nama tare da abincin teku da kifi a kalla sau 1-2 a mako. Idan fatar jiki a kan bishiyoyi sun bushe sosai, ku ci kifin kifi sau da yawa.
Kifi da kayan lambu
A kai:
300 g kifi
400 g fille na kowane kifi kishir (cod, perch, pike perch)
2 tebur, spoons of ground breadcrumbs
Kirim mai 100 ml
2 qwai
2 tebur, spoons na sitaci
gishiri
100 g karas, chopsticks
100 g na kore wake
1 albasa yankakken
lemun tsami
man kayan lambu
Dill
Shiri:
Shirya nama mai naman. Zai fi kyau kada ku haɗa jan kifi da fari, amma juya daya daya. Mix da nama mai naman daga kifi tare da kwai mai yalwa, ƙara 50 ml na cream da kuma 1 tebur. cokali na breadcrumbs da sitaci. Salt, ƙara rabi da kwan fitila da kuma ɓangare na dill. An maimaita shi da nama mai naman daga farar fata. Lubricate da nau'i tare da mai. Saka a ƙasa na nama mai naman daga kifi, a saman - koren wake. Layer na biyu shine ƙasa nama daga fararen kifi, daga sama da karas. Kammala komai da lakaran kifi. Lubre saman tare da kwai. Gasa ga minti 40-45 a cikin tanda a 175 ° C. Kafin bautawa, idan an so, zuba ruwan 'ya'yan lemun tsami ko yi ado tare da yankakken lemun tsami.
Cikakken hatsi
Mafi kyaun bitamin B, goyon bayan tsarin mai juyayi, da kuma PP - nicotinic acid, wanda ke da alhakin aikin intestine. Buckwheat, hatsi, alkama rage gajiya saboda kasancewar ma'adanai: potassium, phosphorus, magnesium. An yi imanin cewa saro yana inganta samar da madara, yana hana asarar gashi a farfadowa.
Sashin hatsi
A kai:
Gilashin 4 na madara
1 kofin gero
1/2 tile. tablespoons na gishiri
3-4 tebur, spoons na sukari
2 qwai
250 g prunes
Shiri:
A cikin hanyar zuba madara mai sanyi, yayyafa yayyafa gishiri, kara gishiri, sukari, saka a cikin tanda a 250 ° C, bayan tafasa ƙananan zazzabi zuwa 100 ° C. Lokacin da gero kusan shayar da madara, ƙara nauyin da aka yi da ƙanshi, yaduwa a kan duk fadin launi, sanya man shanu a saman.
Kayan lambu, ganye
Babban muhimmancin shine hanyar da aka shirya waɗannan samfurori. Alal misali, frying kayan lambu a cikin mai yawa mai da man kafin a cika su a cikin miya ya sa tasa mafi caloric da ƙasa da amfani. Tsawancin zafi yana lalata yawancin bitamin kuma ya rage yawan kayan lambu. Sau da yawa ku ci naman alade daga albarkatun kasa, sabo ne. Kuma ya kamata a zabi girke-girke don yin zafi mai zafi bisa ga ka'idar: da ya fi guntu lokacin dafa abinci, mafi kyau.
Suman miya
A kai:
1-1.5 kilogiram na kabewa
1 gilashin cream
gishiri
barkono dandana
Shiri:
Kwan zuma a yanka a cikin guda (kada ku yanke da kwasfa), zuba ruwan zãfi da kuma dafa don minti 15-20. Cire daga zafin rana, kara a cikin wani abun da ake ciki, zuba a cream, gishiri, barkono. Zaka iya ƙarawa kai tsaye zuwa nau'in farantin kaji ko yayyafa da croutons.
'Ya'yan itãcen marmari da berries
Ba wai kawai nau'i na bitamin ba, amma har da nau'ikan da ke da nauyin da za su dace don dacewa da hanji. Zai fi kyau a zabi 'ya'yan itatuwa masu girma a yankinku. Ƙananan 'ya'yan itace, gwada dan kadan don bi yadda yaron ya kasance.
Abin sha
Abincin mafi kyau ga mahaifiya mai tsabta shine ruwan sha mai tsabta. Kuna buƙatar sha daidai kamar yadda kuke so. Ruwa mai yawa, a cikin jiki ta hanyar karfi, mafi mahimmanci, an canza shi zuwa harsmas, kuma ba a cikin wani ƙarin madara ba. Amma kada ku jinkirta ƙin ƙishirwa "don baya." Idan kuna so ku sha, ku kawar da dukan matsaloli masu tsanani, dakatar da sha, in ba haka ba za a samu ruwa don samar da madara ta hanyar maye gurbin sauran gabobin, misali ... na fata. sabõda haka a kan fuskar mai jaririn ya bayyana milies: fararen fata da ke faruwa a lokacin da rashin ruwan in cikin fata.