Uwar da ke gaba zata buƙaci samfurin samfurin mafi girma ba tare da ƙarin kayan mai-kayan da aka samar da hydro-genetized ba. Wadannan kari sune na da kyau ga tsofaffi, tun da basu dauke da cholesterol ba. Amma a lokacin da ake ciki, cholesterol a cikin iyakokin da ke da iyaka shi ne alamar. Fatsan da aka haurar da ba su da kyau don hanta da kuma tsarin biliary na mahaifiyar ciki.
Duk abin da madara ta ba.
Ita ce babban mahimmin bayani, wanda ake bukata don mahaifiyar gaba. Kayan yau da kullum shine 500-600 ml na madara gaba daya, ciki har da abin da ke yin caridges, soups da kuma biredi. Ka tuna cewa yawancin madara, a karkashin wasu sharuɗɗa, na taimakawa wajen ci gaba da rashin lafiyar ɗan jariri a madarar madarar maiya.
Daga kayan abinci mai tsami, sha kefir, acidophilus, yoghurt, sha, wanda al'adun microorganisms - al'ada mazaunan intestines an kara da su. Kwan zuma mai laushi mara kyau mai amfani ne mai amfani. Yana da mai yawa lecithin da methionine, sun inganta aikin hanta, suna da amfani tasiri akan metabolism. Kwan zuma suna da kyan gani.
Nama, kaji, kifi.
Bari cin abincinku ya ƙunshi jan nama (naman sa, naman alade, naman alade) da nama na rabbit, da kuma kaji kaji. Wannan karshen yana dauke da furotin mai sauƙi mai narkewa tare da rageccen abun ciki, kuma nama mai nama shine mai arziki a baƙin ƙarfe da zinc. Kifi a nan gaba yana buƙatar iri-iri. Daban mai ƙwayoyi (mackerel, kifi, halibut, coal) zai wadata jiki tare da bitamin A da ƙwayar omega-3. A cikin kifi mai ƙananan kifi (hake, harshen teku, haddock, cod) mai yawa furotin, wanda yake da kyau.
Magana mai kyau.
A farkon farkon shekaru uku na ciki, yana da wuya a yi la'akari da muhimmancin samfurori na acid. Wannan bitamin ne wanda ke taimakawa wajen rage hadarin lalacewar kashin baya a cikin yaron, zai kula da ƙaddamar da hankali na psyche da hankali. Mene ne abun da zan sa wa mahaifiyata? Yana da dukiya na rage rage jin zafi, kuma bayan haihuwa ya inganta samar da madara. Babban tushe na folacin sune kayan lambu (leafy, salads, bishiyar asparagus). Rich a cikin wannan bitamin kuma avocado, karas, apricots, kabewa, beets. Akwai kauyen da kuma kwai kwai, kuma a cikin dukan gurasa na alkama, a cikin alkama mai tsirrai, a cikin gurasa daga gurasar giya mai duhu, da kuma a cikin taliya daga gari.
Antioxidants taimaka.
Phytochemicals su ne abubuwan da aka samo asalin halitta wanda aka samo a kusan dukkanin tsire-tsire. Masana kimiyya sun fara binciken abubuwan da suke amfani dashi. Amma ya rigaya ya bayyana cewa yawancin kwayoyin halitta sune antioxidants kuma suna da tasiri sosai game da lafiyar kwayoyin halitta. Mafi yawan kwayoyin halitta sune bioflavonoids, isoflavones, lignans da phytoestrogens (tsire-tsire-irin abubuwa). Yi farin ciki da 'ya'yan itatuwa masu yawa, kayan lambu, berries, kuma za a ba da jikinka cikakkiyar kayan abinci.
Ga mahaifiyar da ke gaba a cikin farko shine mai muhimmanci da selenium. Wannan nau'in alama, kamar mai sihiri, ya juya abubuwa masu haɗari-masu shayarwa cikin ruwa mara kyau. Mutane da yawa masu bincike sun yi imanin cewa rashin selenium yana haifar da zubar da ciki. Mafi kyaun halitta na wannan kashi shine hatsi, kifi, namomin kaza da kayan lambu (zucchini, bishiyar asparagus, seleri da ƙasa cucumbers). Wani ɓangaren ɓangare na wani enzyme na musamman wanda ya shafi aikin samar da selenium shine zinc. Shi kansa yana kare sel daga lalacewa. Zinc yana samuwa a cikin abinci irin su naman sa, kaji, kwayoyi, cuku, shrimp da crab. Gwada cin abinci maras yisti kuma mafi sauƙi. Kamar yadda kusa da yanayin!