Akpa azụmahịa mbu nke trimester bụ nsí. N'eziokwu, ụfọdụ ndị nne n'ọdịnihu nwere ọchioma - ha anaghị emekpa ha ahụ.
Ejila kabeeji salad onwe gi, ma oburu na i nweghi obi uto na otu, nani ya. Chere. Oge ya ga-abịa! Ginger ma ọ bụ osemint tii (ihe ole na ole na-agbanye mmiri mmiri na ịtinye mmanụ aṅụ) na obere mkpuru (ọ bụla ma e wezụga obere ego) ma ọ bụ kuki kuki nke ọma ga-enyere gị aka ịbaghachi n'ụtụtụ. Ma ugbua n'ehihie, jiri nwayọọ nwayọọ na-agba salad na akwukwo nri. Ugbu a, ahụ gị na-arụ ọrụ nhazi ma na-agbanwezi ọnọdụ ọhụrụ. Na mbu, ị ga-elekọta mkpa nwa ahụ.
Ọ chọrọ: folic acid, zinc, ọla kọpa na selenium, na-egbochi mmebi nsogbu nke eriri afọ, dị mkpa maka uto na mmepụta nwa; vitamin E, B6 na magnesium, nke na-ebelata egwu nke ime ọpụpụ nke na-eme na izu 9-12; iodine, cobalt na selenium, achọrọ maka crumbs thyroid gland crumbs.
Nri bis
- 3 ọcha ọcha,
- 200 g shuga,
- 300 g nke mkpụrụ,
- 2 tbsp. spoons nke ọ bụla sirop
Azụ na-eti n'ime ụfụfụ buru ibu, mgbe ahụ, ka ị na-aga n'ihu ịkụ aka, gbakwunye teaspoon shuga ma gwuo ya na anụ grinder. Jiri nlezianya dowe n'elu uka a na-esi nri, mmanụ, na ụdị nke yiri mgbaaka na gburugburu. Nri na obere okpomọkụ (100C) maka 30-40 nkeji. Jụa kuki na sirop ma fesa ya na mkpụrụ e ghere eghe.
Broccoli bleu
- 300 g nke broccoli,
- 1 yabasị,
- 150 g chiiz,
- 1 tbsp. a ngaji nke butter,
- 2 tbsp. spoons nke utoojoo ude,
- 2 àkwá,
- 1 tbsp. otu ngaji nke breadcrumbs
Broccoli esi nri maka nkeji 4, nwuo, gbanye na ndụdụ. Ejicha ya na mmanụ, gbanye ya na kabeeji, nnu, ose. Mmiri sodium na nnukwu grater. Yolks kewapụrụ site na ndị na-edozi protein, whisk proteins, mix yolks na cream cream and cheese, tinye broccoli. Ndị na-edozi nlezianya na-etinye aka n'ime uka ahụ. Mee ihe a na-ebu mmanụ, fesaa ya na breadcrumbs. Dichaa mgbu ahụ, mechie nkeji iri abụọ na 180 Celsius.
Ọ na-adị gị mgbe ọ bụla ị na-eche nkọ na ike? Ọrịa mberede n'oge a bụ ihe na-emekarị.
Ma ike siri ike, na nkwụsị nke eriri afọ nwere ike ime ka ụda nke hemoglobin dị elu. A na-atụle ọdịnaya ọbara nke ihe a dị ka otu n'ime 120-160 g / l. Ọ bụrụ na njirimara a bụ ihe na-erughị 110 g / l, mgbe ahụ, ị nwere ụdị nwayọọ nke anaemia. Na a kwa ụbọchị nri, dị ka a na-achị, naanị 12-15 mg. Naanị 2-2.5 mg na-emetụta. Iji kpuchie mkpa anụ ahụ maka nke a, riejujujujujujujujujujuju, buckwheat, beets na apụl. Echefula banyere greenery na citrus. A sị ka e kwuwe, vitamin C na-enye aka na-amanye ígwè. Ọ bụghị naanị na oranges na mkpụrụ osisi na-amịpụta ya, kamakwa na nwa currant, pasili, kabeeji, yana ihe niile dị mma maka ahụ maka ndị inyom dị ime.
Ofe na akwukwo nri
20 nkeji
2 servings 1380 kcal
100 grams nke ichikota spinach ma ọ bụ ụyọkọ nke ọhụrụ, 1 ngaji nke mmanụ oliv, 1 yabasị, 1 leek (akụkụ ọcha), 1 nduku, 1 iko mmiri, 1/4 tsp marjoram, 1 bay akwukwo, nnu, ose, ude mmiri.
Akpụcha ya na-etinye ya na ite frying na mmanụ dị ndụ, passeruyu 5 nkeji. Gbakwunye poteto osisi, gbanye obere mmiri na ozu ya maka minit 10. Mgbe ahụ tinye spinach, mmiri, tinye marjoram, akwukwo akwukwo, nnu, ose. Cook, edemede, nkeji 3. Wunye n'ime saucepan, ka ọ dị mma, jikọta ya na blender. Na-eche ihu ma na-eje ozi na ude mmiri.
Ị ga-akwụ ụgwọ pụrụ iche maka ọrụ nke eriri afọ. Rie nri bara ụba na eriri.
Mbelata ụbụrụ mkpịsị ụda na- eduga n'ibelata usoro nsị nsị na ịghara ịchọta ihe dị mma na ahụike maka ụmụ nwanyị dị ime. Ma, nke a, dị mwute ikwu na 57% nke ndị nne na-atụ anya. Site na nrụgide ndị bilitere, ị nwere ike ịnagide menu gị ngwa ngwa. Rie nri mmiri ara ehi na mkpụrụ osisi mịrị amị, otu akwụkwọ nri ndị ahụ, ha nwere ọtụtụ eriri, na-akpali ọrụ nke eriri afọ. Wepu ihe ndi ozo ndi ozo, jelii, soucous soups, pastry, tii, koko na chocolate. Ọ dị mma ịmalite ụbọchị na iko mmiri ma ọ bụ ihe ọṅụṅụ na-egbu egbu, ma mechaa yoghurt na oatmeal, flakes ọka ma ọ bụ apụl erimeri na tomato na mịrị. Ọgaranya na eriri osikapa, kwa, echefukwala itinye na nchịkọta gị.
Yoghurt na flakes na mkpụrụ osisi
1 cup yogot eke, 1 tbsp. a spoonful nke oatmeal, 1/4 apụl, 1/2 banana, ọtụtụ mandarin ma ọ bụ oroma mpekere.
Mkpụrụ asachachacha nke ọma. Akwukwo osisi na ogwu. Echapuo ya n'ime obere iberibe, tụba n'ime iko. Tinye flakes ma jupụta yogọt. Gwakọta ngwakọta na yoghurt ma rie nri ahụ ozugbo ma ọ bụ hapụ ya maka minit 15-20, nke mere na flakes na-aza aza. Ọ bụrụ na ọchọrọ, a ga-ejikọta ngwakọta ya na blender.
Mkpụrụ apụl
2 apụl, 25 g butter, 1/2 tsp cinnamon, 1/2 iko mịrị, a njuaka nke candied ma ọ bụ cherzen cherị, 2 tbsp. spoons nke ọ bụla sirop, 1/2 iko mmiri.
Apụl (ọkacha mma iche iche) na-asachasị nke ọma, bepụ isi ma tụgide ha na ọtụtụ ebe. Mmanụ na-etinye ya na pink nke cinnamon, tinye mịrị na cherị. Jupụta na ngwakọta apụl. N'okpuru efere mmiri, gbanye obere mmiri ma tinye apụl ahụ. Nri na oven maka 20-30 nkeji karịa ọkara okpomọkụ. Tupu ị na-eri ubi na sirop.
Ọnwa nke anọ
Ọ bụ oge iji mee ka ihe oriri bara uru. N'ime ihe oriri ị na-eri, ọ ghaghị inwe ezigbo protein, abụba na carbohydrates.
Na ọkara nke abụọ nke afọ ime, nwa gị na-eto eto ma na-eto eto. A na-emepụta placenta n'ụzọ dị irè, ọnụ ọgụgụ mmiri na-eto eto na-abawanye, a na-ebuwanye ibu n'elu akụkụ nile na usoro nke ahụ gị. N'agbanyeghị nke a, ọnọdụ gị ka mma. A pụkwara ikwu otu ihe banyere agụụ na ọnọdụ. Rie maka ahụike! Ma echefula na nri ziri ezi bụ ihe ga-eme ka obi sie gị ike. Ndị na-edozi anụmanụ na-adịru ogologo oge n'ime afo, ma nwee mmetụta dị egwu na usoro ahụ ụjọ. Ya mere, kwadebe anụ na azụ na ụtụtụ ma ghara overeat.
Olive mmanụ nwere omega-9 acid fatty acids, nke na-egbochi deposition nke cholesterol na mgbidi nke arịa.
Chiiz chiiz, dika chiiz, bara ọgaranya na calcium. A na-akpọkwa microelement a dị ka arịa ụlọ maka usoro ọkpụkpụ anụ.
Nsen bara uru na choline, nke na-ekere òkè dị mkpa n'ime mmepe nke ụbụrụ embryonic na-ejikọta na ebe nchekwa.
Nri (anụ anụ, oke bekee, ọkụkọ na toki) bụ isi iyi nke ndị ọkachamara dị elu nke anụmanụ.
Nri nwere ihe ruru protein 30%. Dị ka ọdịnaya ya, ọ nwere ike ịsọ mpi na anụ ma ọ bụ azụ. O nwekwara otutu micro- na macroelements: potassium, calcium, magnesium, zinc, ọla kọpa.
Ọnwa nke ise
Nne ime nwa amalitela ịrụ ọrụ na ịmepụta bile. Gụnye na ngwaahịa gị nke bara uru bara uru bara uru bara uru.
Mmiri ara ehi, kefir, cheese cheese, yogọt, anụ anụ na azụ, raw cheese, yana akwukwo nri, ọka na mmanụ oliv dị ezigbo mkpa maka gị. Ha nwere ndi na-edozi elu na ndi amino acids. Mana ọ bụrụ na anyị na-ekwu banyere ngwaahịa mmiri ara ehi, ha ka bụ ndị a ma ama maka phosphorus na ihe ndị ọzọ dị mkpa maka ọganihu na mmepe nwa ebu n'afọ. Ihe a niile dị mma, ma ebee ka buns, muffins, achịcha? .. Na nkera abụọ nke afọ ime ka ihe a niile chọrọ! Ma anyị na-akpachara anya: ugbu a, mgbe ị na-enweta oké ike (ma, ihe dị ka 300-450 g kwa izu), chebaa nri gị nke ọma. Gbanyụọ, carbohydrates efu! Naanị sweets bara uru!
Olive mmanụ na herbs
Nkeji ise 2 servings 1200 kcal
25-30 ml mmanụ, 1 tsp ngwakọta nke herbs (Italian, French)
Gwakọta bọta nke ọma na herbs. Na-enye ha salads, tinye nri n'ime ya. Ị nwere ike itinye garlic na ngwakọta. Ya onwe ya, dị ka ahihia, ghaghị ịbụ ihe akọrọ. Na inweta garlic crunches, fesaa ya na mmanụ ndị dị otú ahụ ka a gbanye mkpụrụ osisi ahụ na mpekere ma kpọọ ya na oven. A pụkwara mmanye mmanụ ahụ na osisi nduku, ọkụkọ na toki tupu a gwakọta ya.
Borsch na agwa
1-2 beets, 1 nduku, 1 karọt, 1/2 yabasị, 100 g nke kabeeji, 1/4 iko agwa, 1 tbsp. a spoonful tomato mado, 1 teaspoon nke mmanya na shuga.
Ọ bụ ezie na a na-agba agwa ndị ahụ, chekwaa beets, carrots na eyịm. Ejikọta ya na tomato, mmanya na shuga, tinye oge ọzọ. Tinye poteto sliced n'ime ite nke mmiri na-esi mmiri (1 L), mgbe minit 10 - chopped kabeeji, na mgbe minit 2 - akwụkwọ nri ndị fọdụrụnụ. Weta na obụpde ma gbakwunye agwa agwa. Chere 5 nkeji na obere ọkụ.
Ọnwa nke isii
Karịsịa ngwa ngwa n'oge a, akwara na usoro ego nke nwa ahụ na-etolite. Ya mere, ọ chọrọ calcium
Iji gbakwunye enweghị calcium
Otú ọ dị, mmadụ enweghị ike ịtụ anya na ngwaahịa ndị ahụ ga-enye ọnụego calcium dị mkpa kwa ụbọchị maka gị na ihe nchịkọta. Ọ bụrụ na nyocha ọbara na-egosi na calcium ezughị, dọkịta ga-enye ndụmọdụ ịṅụ ọgwụ pụrụ iche. Ekem ọkpụkpụ nwa na ezé gị ga-adị ike.
Salad mkpụrụ osisi na painiapulu
1 painiapulu, 1/2 apụl na oroma, iko mmanya mbadamba 1/2, ọtụtụ cherị, 4 mkpụrụ, 1 tbsp. Achịcha Nri Egiri
Bee elu nke painiapulu "" 43 ma jiri nlezianya kpochapụ anụ ahụ, wepụ isi. Apụl na oroma, mgbe a na-ehichasị, bee n'ime obere iberibe, dị nnọọ ka ịpịpị nke painiapulu, gbakwunye mịrị vine na cherị. Mkpụrụ mkpụrụ osisi niile dị na painiapulu, ma jiri ya na-egbu ya.
Nchịkọta usoro nri
Ugbu a, ị ga-eri nri ọhụụ nke kachasị ukwuu nri na-agbanweghi agbanwe na ihe ndị na-arụ ọrụ biologically (akwụkwọ nri ọhụrụ, mkpụrụ osisi na tomato) echekwara.
Ya mere ị gara n'ụlọ gbatịa! Ịkwadebe maka ịmụ nwa - anyị na-ele ibu arọ!
Ebumnuche gị bụ "echefula"! Na onwe m na crumbs. Ọtụtụ ndị ọkachamara na-adụ ọdụ ka ha gbanwee ihe oriri. Ọ siri ike? Dika ochicho ga-enwe ya, Achọrọ m iri taa ma ugbu a? Akwukwo nri ohia na salads adighi adali ... Gini ka m ga enweghi anu? .. 100 grams nke anu kwa ubochi diri gi. Cheta na ụba nke protein anụmanụ na-ebelata ngbanwe nke anụ ahụ perineal, ya mere iji zere nkedo, lezie anya na anụ anụ. Ma ọ bụrụ na ịnweghị ike ịhapụ otu nwa atụrụ na-esi ísì ụtọ, dozie ya na nri nri kwesịrị ekwesị, dịka ọmụmaatụ, na prunes. Ezigbo mma na-acha anụ ọkụ na spinach steam anụ pudding. Egwu! Echefukwala ichekwa onwe gị na mkpụrụ osisi mịrị amị ma rie ha kwa ụbọchị. Akwukwo apricots, prunes, mịrị na-akwalite ọrụ nke eriri afọ.
Ọnwa nke asatọ
Oge maka azụ na pectin! Nke mbụ ga-elekọta ịzụlite ụbụrụ nwa, nke abụọ ga-ehichapụkwa ahụ toxins.
Ugbu a, ụbụrụ nwa ahụ na-etowanye ngwa ngwa: site na 100,000 sel n'otu minit! Maka ụbụrụ nke ụbụrụ, a chọrọ acy fatatu acids (ha na-emepụta 2% nke ụbụrụ), na-eme ka azụ azụ ndị ọzọ, bụ nke nwere ike ibute ọrịa site na nje, nje na nje bacteria .-- Nsogbu digestive bụ ihe a na-emekarị n'oge nke ime afọ. - isi ihe nke pectin, nke na - eme ka mgbochi na - eme ka ahụ dịkwuo ala "ga - eburu" akụkụ ụkwara afọ nke "ụra" gị.
Ọnwa nke 9
Belata ọdịnaya calorie nke efere. Ma jide n'aka na ha nwere vitamin ndị dị mkpa ma chọpụta ihe. N'ime izu ikpeazụ nke ịtụrụ ime, gunyere ndị carbohydrates dị mgbagwoju anya.