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Ukuba awuyazi into ongayidla ngobu busuku kubasetyhini abakhulelweyo, nceda ubhekiselele kwezi 5 zilandelayo izitya ezimnandi. Izitya ezimnandi ezilungele abafazi abakhulelweyo kunye neentsana zabo ezingezantsi ziqinisekiswa ukuba zibe mnandi kwaye zinesondlo kubasetyhini abakhulelweyo. Ukutya okusetyenziswa ngabasetyhini abakhulelweyo yonke imihla kuya kuchaphazela ukukhula kombungu. Ngoko ke, abafazi kufuneka badle izondlo ezaneleyo, iintlobo zokutya eziqulethe izondlo ezaneleyo kwinqanaba ngalinye lokukhulelwa.

Mục lục

1. Yintoni oza kuyidla ngobu busuku kwiinyanga ezi-3 zokuqala zokukhulelwa?

1.1. Inkukhu ephekiweyo esempilweni enembewu yelotus kwiinyanga ezi-3 zokuqala zokukhulelwa

I-porridge yenkukhu efakwe kwimbewu ye-lotus isoloko isitya esiyimfuneko kuluhlu lwezinto ezidliwayo ngokuhlwa kokukhulelwa okunesondlo kunye nokunempilo. Inkukhu efakwe kwimbewu yelotus isetyenziselwa ukunyanga i-anorexia, ubuthathaka kunye ne-tonic yegazi. Ngaphandle koko, idibaniswe nembewu ye-lotus iya kunceda ukunyanga ukulala, i-sedation, ifanelekileyo ngokukhethekileyo kwiinyanga ezi-3 zokuqala zokukhulelwa.

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1.1.1. Isithako

  • 1 inkukhu encinci embi
  • 100 grams zembewu yelotus
  • 50 grams amakhowa straw
  • I-anyanisi eluhlaza, i-cilantro, i-garlic
  • Iwayini encinci emhlophe kunye nezinye iziqholo zesosi yeentlanzi ezinetyuwa

1.1.2. Kukuphi ukutya okulungele ukupheka abafazi abakhulelweyo ngobu busuku nge-lotus seed stewed chicken parridge?

  • Emva kokuthenga inkukhu, sebenzisa amanzi engcongconi ahlanjululweyo ukuyihlamba, ungasebenzisa ityuwa ukuyihlikihla ngaphakathi nangaphandle ukukhupha ivumba.
  • I-Marinate inkukhu ngegalikhi egayiweyo, i-powder seasoning, ityuwa, i-pepper, i-paprika, iwayini elincinci elimhlophe ngeyure eli-1 ukugalela iziqholo.
  • Imbewu yeLotus ithatha intliziyo ukwenzela ukuba i-lotus ingabi buhlungu, ihlanjwe kwaye yomiswe. Amakhowa e-Straw anqumle imilenze, ahlulwe kwisiqingatha, ahlambe kwaye akhuphe.
  • I-garlic ehlutshiwe, igayiwe. I-scallions, i-cilantro, ihlanjwe kwaye inqunyulwe kakuhle.
  • Lungisa imbiza enkulu, ubeke inkukhu kunye nembewu yelotus embizeni, yongeza amanzi ukugubungela inkukhu kwaye uzise kwi-thumba phezu kobushushu obuphezulu. Xa amanzi ebila, yehlisa ubushushu kwaye ubambe imizuzu engama-30 de inkukhu ithambile. Xa inkukhu ithambile, yongeza ama-mushroom e-straw, ixesha lokunambitha, uze ucime ubushushu.
  • Inkukhu ephekwe ngembewu ye-lotus yinto ekhethekileyo yokukhetha ukuba udle ntoni ebusuku kumama okhulelweyo onempilo nokhuselekileyo. Ungongeza kwakhona ii-apula ezibomvu kwi-stew yenkukhu kwiinyanga ezi-3 zokuqala zokukhulelwa ukwandisa izondlo.
Yintoni enokuyidla ngobu busuku kubasetyhini abakhulelweyo, inkukhu ephekiweyo kunye nembewu ye-lotus
Inkukhu ephekwe ngembewu ye-lotus isoloko ikuluhlu lwezona zitya ezinomsoco kubasetyhini abakhulelweyo. Ifoto: I-Intanethi.

1.2. Yintoni eyona nto ingcono ukupheka ngamaqanda athosiweyo kunye namaqabunga omhlonyane kubafazi abakhulelweyo namhlanje ebusuku?

Ngokwamayeza esintu, umhlonyane unencasa ebabayo, enesiqholo, ishushu kancinci, inefuthe lokulawula igazi nokukhulelwa, kakuhle kakhulu. Ukuba awukayazi into oza kuyidla ngobu busuku kubasetyhini abakhulelweyo, amaqanda aqhotsiweyo anamagqabi omhlonyane lukhetho olulula kwaye olulula.

1.2.1. Isithako

  • Amaqanda enkukhu 2 amaqanda
  • Amagqabi omhlonyane: 1 isandla
  • Iziqholo, i-anyanisi eyomileyo

1.2.2. Indlela yokwenza amaqanda aqhotsiweyo ngomhlonyane kwiinyanga ezi-3 zokuqala zokukhulelwa isidlo sakusihlwa

  • Gcoba i-anyanisi eyomileyo eqoshiwe, yongeza amaqabunga omhlonyane ahlanjwe kwaye ugxobhoze ngokukhawuleza, i-seasoning ukunambitha.
  • Xa umhlonyane ubuyile, yongeza isiqingatha sekomityi yamanzi kwaye ulinde amanzi ukuba abile kwakhona. Qhawula amaqanda embizeni yomhlonyane, ugxobhoze kakuhle ukuxuba amaqanda kunye namagqabi omhlonyane phakathi kwemizuzu emi-5, emva koko ucime ubushushu, sebenzisa ngokukhawuleza ngelixa kuseshushu.
iqanda eliqhotsiweyo kunye nomhlonyane
Abasetyhini abakhulelweyo banokudla amaqanda athosiweyo kunye nomhlonyane 2-3 ngamaxesha ngeveki. Ifoto: I-Intanethi.

2. Ukutya okumnandi okulungileyo kubafazi abakhulelweyo kunye ne-trimester yesibini yokukhulelwa

2.1. Yintoni yokupheka i-pigeon porridge kunye nomfazi okhulelweyo weenyanga ezi-3 kwisidlo sakusihlwa?

2.1.1. Isithako

  • I-10 yama-mushroom e-shiitake eyomileyo + i-root ye-ginger e-1, ihlanjululwe kwaye inqunywe, ityunjwe
  • 1.5 iilitha zomhluzi
  • Iitipuni ezi-3 zenkukhu yesinongo somgubo
  • I-200 grams yerayisi ene-glutinous, i-200 grams yerayisi engenanto (ihlanjwe)
  • Amajuba ama-3 ahlanjululwe, alungiselelwe ngotywala kwaye ahlanjwe ngamanzi abandayo, ahlanjwe
  • I-pigeon seasoning: 1 ithispoon ye-soup powder, i-pepper encinci yomhlaba
  • I-100 grams yeembotyi eziluhlaza ezingenasikhumba zifakwe emanzini iiyure ezi-4
  • Amatswele ambalwa axotshiweyo amfusa

2.1.2. Sesiphi esona sidlo sangokuhlwa sokupheka isidudu sehobe phakathi kweenyanga ezi-3 ezikhulelweyo?

  • Gxuma amakhowa e-shiitake kunye nejinja kwisitya samanzi acocekileyo malunga nemizuzu eyi-10. Emva koko, khupha ezi zithako zi-2, uzibeke kwimbiza yomhluzi esitovini.
  • Vula ukushisa okuphezulu, ubilise ibhodwe lomhluzi kunye nama-mushroom. Ngethuba upheka, yongeza i-powder seasoning yenkukhu, ikhava, upheke imizuzu eyi-15.
  • Thela irayisi embizeni, cima ubushushu, gubungela, kwaye ucwilise iiyure ezingama-5. Emva kokufakwa, vula umlilo, udibanise de kube i-porridge ithambile, kwaye imbewu iphukile.
  • Ngelixa upheka isidudu, marinate ijuba ngeziqholo malunga nemizuzu eyi-15. Emva koko, thabatha ijuba eli-1 kwaye uyibeke kwisitya esahlukileyo.
  • Galela isidudu esiphekiweyo kwisitya ukuze sigqume amahobe.
Indlela yokupheka i-pigeon porridge efakwe kwi-chickpeas phakathi kweenyanga ezi-3 ezikhulelweyo
Indlela yokupheka i-pigeon porridge efakwe kwiimbotyi eziluhlaza. Ifoto: Youtube Dino Vu
  • Fafaza iimbotyi eziluhlaza ezimanzi, kunye neetswele ezimbalwa ezimfusa phezu kwesitya samahobe, ubeke kwi-steamer ngeyure enye kwaye ugqibile.
  • Phinda kunye nezinye izithako ngendlela efanayo. Xa usitya, vele ukhuphe isitya se-pigeon porridge ephekwe abafazi abakhulelweyo ngeembotyi eziluhlaza, ufefe i-pepper yomhlaba kwaye ujabulele.
Pheka isidudu sehobe kubafazi abakhulelweyo ukuba batye ngokuhlwanje
Pheka isidudu sehobe esinesondlo ukuze abafazi abakhulelweyo batye ngokuhlwanje ukongezelela isondlo. Ifoto: Youtube Dino Vu

2.2. Indlela yokupheka i-pumpkin porridge kunye ne-shrimp ilungile kubasetyhini abakhulelweyo phakathi kweenyanga ezi-3

2.2.1. Isithako

  • I-100 grams yerayisi ene-glutinous (ifakwe emanzini iiyure ezingama-6-7)
  • I-200 grams yerayisi engenanto (ihlanjwe, ihlanjwe)
  • I-300 grams ithanga, ihlanjululwe, inqunywe kwiibhubhu ezincinci
  • 1.2 iilitha zomhluzi (umhluzi wethambo okanye umhluzi wemifuno)
  • I-300 grams ye-shrimp entsha egayiweyo (khumbula ukukrazula kwaye ususe intambo emnyama kwinqanaba lokuqala lokucubungula)
  • I-Shrimp seasoning: 1 ithisipuni ye-shallot egayiweyo; 1 icephe lomgubo we-seasoning
  • I-porridge ye-seasoning seasoning: 1/4 isipuni setyuwa emhlophe; 1/4 tbsp umgubo wokucoca
  • Zimbalwa iiscallions ezinqunqiweyo, ipepile yomhlaba

2.2.2. Indlela yokupheka i-pumpkin shrimp porridge kubasetyhini abakhulelweyo kwisidlo sakusihlwa

  • Hlanganisa i-shrimp egayiweyo kunye neziqholo, marinate imizuzu eyi-15.
  • Okwangoku, yenza umhluzi ebhodweni ngerayisi e-glutinous, irayisi ecacileyo, ithanga, upheke ukushisa okukhulu. Xa usanda kupheka isidudu, khumbula ukusixuba kakuhle ngezandla zakho ukuze isidudu singabambeleli ngaphantsi kwembiza. Pheka malunga nesiqingatha seyure ukuze i-porridge ikhule, uze udibanise i-shrimp edibeneyo, udibanise kakuhle.
indlela yokupheka i-shrimp porridge kunye nethanga
Amanyathelo okupheka i-pumpkin porridge kunye ne-shrimp entsha. Ifoto: Feedy VN
  • Ixesha le-shrimp porridge ukunambitha. Pheka de ipapa ijiyile kancinane, incasa nje ngokufanelekileyo, uze ucime ubushushu. Galela isidudu se-shrimp yethanga kwisitya, ufefe nge-scallions kunye nepepile yomhlaba ukuze ujabulele.
I-Pumpkin shrimp porridge ilungile kubasetyhini abakhulelweyo kwisidlo phakathi kweenyanga ezi-3
I-Pumpkin shrimp porridge ilungile kakhulu kubasetyhini abakhulelweyo ukuba badle isidlo phakathi kweenyanga ezi-3 zokukhulelwa. Ifoto: Feedy VN

2.3. Yintoni yokupheka isuphu ye-amaranth kubafazi abakhulelweyo ukuba badle namhlanje ebusuku?

2.3.1. Isithako

  • I-100 grams yamagqabi e-amaranth (ihlanjwe kwaye igalelwe amanzi)
  • I-50 grams ye-shrimp eyomileyo (ifakwe emanzini afudumeleyo imizuzu eyi-10, ikhutshwe)
  • I-50 grams yesipinatshi (amagqabi avundiweyo, ahlanjwe)
  • Izinongo: 2 iitispuni yomgubo wesonka, icephe letyuwa, icephe leswekile, 1/2 icephe elimnandi lesosi yentlanzi.

2.3.2. Ungayipheka njani isuphu ye-amaranth nge-shrimp phakathi kweenyanga ezi-3 ezikhulelweyo

  • Sika i-amaranth kunye nesipinatshi zibe ngamaqhekeza amancinci. Beka i-shrimp eyomileyo kwi-mortar, i-pound it.
  • Yizisa imbiza ye-1.2 yeelitha zamanzi ukuze ubilise esitovini, yibilise kwakhona. Thela i-shrimp eyomileyo embizeni, ugxobhoze kakuhle. Ixesha kunye nokulungelelanisa ukunambitha umhluzi. Umhluzi uyabila, khumbula ukukrazula i-foam ukucima umhluzi.
  • Faka i-amaranth kunye nesipinatshi embizeni, upheke de imifuno ithambe kwaye ibe nencasa, uze ucime ubushushu. Galela isuphu ye-amaranth esityeni, ufefe ngepepile egalelwe ivumba elimnandi kwaye wonwabe kwangoko kude kushushu.
Indlela yokupheka isobho sesipinatshi kunye ne-shrimp eyomileyo kubasetyhini abakhulelweyo kwisidlo sakusihlwa
Indlela yokupheka isuphu ye-amaranth kunye ne-shrimp eyomileyo kubasetyhini abakhulelweyo kwisidlo sakusihlwa. Ifoto: Youtube Barona Cooks Deliciously Easy

3. Sisiphi isidlo esilungileyo kwiinyanga ezi-3 zokugqibela zokukhulelwa?

3.1. Indlela yokupheka i-carp porridge enomsoco kubasetyhini abakhulelweyo kwiinyanga ezi-3 zokugqibela

Ngokutsho kwembali, abafazi abakhulelweyo abadla i-carp porridge rhoqo baya kuzala abantwana abahlakaniphile, abanobuhle, abanempilo. Kwinqanaba lokuqala lokukhulelwa, i-carp porridge inefuthe lokuncedisa isondlo kunye nokukhusela ukukhulelwa. Ngaphandle koko, kwiinyanga ezi-3 zokugqibela zokukhulelwa, i-carp porridge inefuthe lokunciphisa ukuvuvukala kwamalungu kubasetyhini abakhulelweyo.

3.1.1. Isithako

  • Carp 1 intlanzi
  • Irayisi, iimbotyi eziluhlaza eziqotyiweyo
  • Iminqathe, amakhowa
  • I-ginger, igalikhi, i-turmeric, iziqholo zazo zonke iintlobo

3.1.2. Yiyiphi i-porridge efanelekileyo yokutya namhlanje ebusuku kwiinyanga ezi-3 zokugqibela zokukhulelwa? Indlela yokupheka i-carp porridge ngaphandle kwentlanzi

  • Carp wathenga isikali, ukuhlamba, ukususa amathumbu, ingakumbi ukukhuhla indawo emnyama ngaphakathi esiswini sentlanzi ukuze intlanzi ayisenalo ivumba fishy engathandekiyo.
  • Izaqathe ezityunjiweyo, ama-mushroom ahlanjwe, anqunywe kwisiqingatha.
  • Ijinja etyumkileyo, inqunyulwe i-turmeric ngobude. I-anyanisi eyomileyo, ihlanjululwe kwaye inqunyulwe.
  • Gxuma iimbotyi eziluhlaza emanzini afudumeleyo imizuzu engama-30.
  • Beka malunga ne-1 ilitha yamanzi kunye nejinja etyumkileyo, ½ itispuni yetyuwa. Xa amanzi ebila, yongeza intlanzi kwaye upheke.
  • Xa intlanzi ivuthiwe, yikhuphe kwaye uyihluze inyama. Decant amanzi acacileyo ukupheka irayisi kunye neembotyi eziluhlaza kwiyure eli-1 kude kube lula.
  • Gcoba amatswele omisiweyo uze uqhotse umxube we-turmeric, iminqathe kunye namakhowa. Emva koko yongeza inyama yentlanzi ehluziweyo kunye ne-fry-fry kunye, i-seasoning kunye ne-seasoning encinci ukunambitha.
  • Emva kokuba i-porridge iphekwe, faka zonke izithako ezisanda kulungiswa kwi-casserole malunga nemizuzu emi-5, uze ucime ubushushu. Xa usitya, wongeza i-anyanisi eluhlaza, i-dill okanye i-perilla eqoshiwe, yongeza i-pepper encinci. Nandipha isidudu secarp kubafazi abakhulelweyo ngelixa sisashushu.
ukuba udle ntoni ngobu busuku kubafazi abakhulelweyo carp isidudu
Ukongeza kwikhaphu, inokutshintshwa nezinye iintlanzi ezinezondlo ezifana nesalmon, i-snakehead… Ifoto: I-Intanethi.

3.2. Imifuno ye-broccoli eyosiweyo ilungile kwiinyanga ezi-3 zokugqibela zokukhulelwa

I-Brokholi ithathwa njengomthombo wendalo we-folic acid, elungele ukukhula kwengqondo yomntwana. Isitya se-cauliflower esidibeneyo esiqhotsiweyo asimnandi nje kuphela kodwa simnandi kakhulu kwaye sikhangele amehlo.

3.2.1. Isithako

  • 200 grams zenkomo
  • I-100 grams ye-shrimp entsha ye-tiger emnyama
  • 200 grams ze-broccoli
  • i-kohlrabi, i-karoti, i-pepper ebomvu yentsimbi
  • Enye i-cilantro, i-celery
  • I-anyanisi egayiweyo kunye negalikhi

3.2.2. Yintoni eyona nto ilungileyo yokupheka nge-broccoli eyojiweyo kubasetyhini abakhulelweyo ngokuhlwanje?

  • I-Broccoli yinqumle ibe ngamaqhekeza amancinci, hlamba kwaye uyomise. Sika iminqathe, i-kohlrabi kunye ne-bell pepper ibe yimicu emide, ingabi bhityi kakhulu kwaye ingabi ngqindilili kakhulu.
  • Geza i-shrimp kunye ne-peel, ubude, okanye usike kwisiqingatha. Marinate shrimp kunye nezinye iziqholo kunye netswele eligayiweyo kunye negalikhi.
  • Inyama yenkomo egayiweyo encinci ukungcamla, ifakwe itswele egayiweyo kunye negalikhi, ipepile encinci, i-oyster sauce kunye netyuwa.
  • Gcoba imifuno ngaphambi kokuba uqhube-uqhotse ukuze ugcine umbala omtsha kwisitya kwaye ugxobhoze ngokukhawuleza.
  • Faka ioli encinci epanini. Xa ioli ishushu, yongeza i-anyanisi egayiweyo kunye negalikhi kunye nefry de ibe yiphunga elimnandi, uze ungeze imifuno kwaye udibanise kakuhle. Xa imifuno iphekwe nje, yongeza ngokukhawuleza inyama yenkomo kunye ne-shrimp kwaye ugxobhoze imizuzu emi-3-4, ixesha lokunambitha kwaye ucime ubushushu.
  • Hombisa i-cilantro kunye ne-celery.
I-Brokholi Eyojiweyo
I-Brokholi kukutya okunenzuzo kakhulu kuphuhliso lobuchopho bomntwana. Ifoto: I-Intanethi.

3.3. Indlela yokupheka ubisi lwe-oat, i-walnuts, iimbotyi eziluhlaza kubasetyhini abakhulelweyo

Ukongeza kwisidlo esikhulu, abafazi abakhulelweyo kufuneka baqaphele ukongezwa kobisi ekudleni kwabo. Ubisi alunayo nje ixabiso lezondlo kodwa lunceda nabasetyhini abakhulelweyo ukuba baphephe izifo ezininzi ezifana nesifo senhliziyo, i-osteoporosis, i-gestational diabetes. Ngokukodwa, kunceda oomama abakhulelweyo ukuba bangabi “nesithukuthezi”, ukuguqula ukuthanda kwabo ukujongana nokugula kwasekuseni okungathandekiyo okubangelwa ukukhulelwa. Enye yeentlobo zobisi lwe-nut oluthandwa ngabasetyhini abaninzi lubisi lwe-oat, i-walnut, ubisi lwebhontshisi eluhlaza.

3.3.1. Isithako

  • Amaqokobhe ama-walnuts angama-50 grams
  • 100 grams iimbotyi eziluhlaza
  • I-oats 20 grams
  • I-Sugar rock 20 grams

3.3.2. Yintoni yokutya ebusuku kubafazi abakhulelweyo? Indlela yokwenza ubisi oat, walnuts, iimbotyi eziluhlaza

  • IiWalnuts, iimbotyi eziluhlaza kufuneka zifakwe kwiiyure ezi-4 ukuya kwezi-8 emanzini abandayo. I-oats kufuneka ifakwe kuphela kwimizuzu emi-5 ngaphambi kokusila.
  • Beka izithako ezi-3 kwi-blender kunye ne-puree malunga ne-1 ilitha yamanzi.
  • Emva koko, hluza inxalenye esandul ‘umhlaba nge-sieve okanye ilaphu lokucoca.
  • Bilisa amanzi ahluziweyo malunga nemizuzu engama-20 kubushushu obuphantsi kwaye ucime ubushushu.
  • Iswekile etyumkileyo yelitye kwaye uyishukumise ngomxube wobisi lwe nut.
  • Ukongeza kwiimbotyi eziluhlaza, sinokutshintsha amanye amandongomane afana nobisi olumnyama lwesesame, iialmondi, iimbotyi ezimnyama … ukutshintsha ngeveki.
  • Ngamanyathelo ambalwa nje alula, sinekomityi emnandi nenesondlo yobisi lwewalnut ngoko nangoko.
yenza ubisi lwe-walnut
Ubisi lwe-nut luya kunceda oomama abakhulelweyo “bangabi nesithukuthezi” kodwa banike izondlo ezininzi. Ifoto: I-Intanethi.

Yintoni enokuyidla ngobu busuku kubasetyhini abakhulelweyo kwiinyanga ezi-3 zokuqala, okwesibini kwiinyanga ezi-3 kunye neenyanga ezi-3 zokugqibela kufuneka zihlale zikhethwe ngokucophelela kwaye ziqulethe zonke izondlo eziyimfuneko. Ngexesha lokukhulelwa, abafazi abakhulelweyo kufuneka banikele ingqalelo kwisondlo sabo semihla ngemihla ukuze bondle usana olusesibelekweni. Izondlo ezaneleyo ziya kunceda umntwana ongekazalwa abe nesona siseko sibanzi sophuhliso kwixesha elizayo.

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