Naas-nuujintu waa xaalad ugu muhiimsan oo dammaanad qaadaya kobaca isku dheelitiran ee cunuga: xaddiga ugu wanaagsan ee maskaxda, maskaxda iyo koritaanka jirka, koritaanka caadiga ah ee unugyada iyo xubnaha, difaaca jirka ee iska caabinta saameynta cudurada viral iyo microbial. Isku dhafka caanaha naaska nuujin ma leh, waxay ku xirantahay inta lagu jiro nuujinta iyadoo ku xiran mugga baruurta, borotiinka, walxaha carbohydrate ee soo gelaya haweeneyda, sidaas darteed nafaqada hooyada kalkaalinta waa in lagu dheellitiraa, buuxa oo kala duwan, waxaana ku jira macdano, vitamiin iyo cabitaano ku filan.
Mabaadiida guud ee quudinta hooyada kalkaalinta
- wadarta kaloriyada ee guud ee cuntada maalinlaha ee hooyada kalkaalinta waa inay ahaataa 3300-3600 kcal;
- Cuntada khasabka ah ee ku jirta liiska hooyada xannaaneynta: caanaha nooc kasta ah (1 litir), kalluun / hilib (150 garaam), jiis (25-35 garaam), jiis (100-130 garaam), subagga (50 garaam), ukunta digaaga 1 xabbo), khudaarta (450-550 grams), miraha (250-350 garaam);
- waxaa lagama maarmaan ah in laga reebo cuntooyinka miraayadda, dabiiciga, malayga, toonta, basasha - cuntooyinkan waxay bixiyaan urta aan fiicnayn iyo dhadhanka caanaha;
- hooyada naaska nuujineysa waa inay xaddidaan sigaarcabka, isticmaalka kafateeriyada iyo niraha sida ugu macquulsan. Iyadoo ay jirto hurdo la'aanta, daal, postpartum depression, waxyaabahan ayaa ka sii daraya dhadhanka caanaha wuxuuna sababi karaa xanuunka mindhicirka ee ilmaha, hurdada hurdo la'aanta iyo walwalka;
- Si looga fogaado dhacdooyinka xasaasiyadda ilmaha, hooyooyinka kalkaalisada ah waa in ay yareeyaan isticmaalka cuntada qasacadaysan, alaabta la cabbo, shukulaatada, miraha citruska, berbera (cows, miro, cows);
- hooyada kalkaaliyaha ah ayaa lagula talinayaa in ay cunto qaadato 30-40 daqiiqo ka hor inta aan la quudin ilmaha, 5-6 goor maalintii qaybo yaryar - taasi waxay keeneysaa wax soo saarka caanaha.
Nafaqada hooyada kalkaaliyaha ah ee bisha ugu horreysa
Bishii kowaad ee nolosha ilmaha dhashay waa kan ugu masuulka ah, waa xilligaas muddada aasaasiga ah ee caafimaadka ilmaha la dhigo sannado badan oo soo socda. Nafaqada habboon ee hooyada isla markiiba ka dib dhalashada cunuga iftiinka iftiinka wuxuu keenayaa isbedel deg-deg ah ee nidaamka enzim ee jeexjeexyada xaaladaha cusub, wuxuu hagaajiyaa calaamadaha maskaxdiisa, maskaxda, horumarka jireed, mararka yarayna halista cudurka dhimirka degdegga ah.
Cuntooyinka la oggol yahay inta lagu jiro nuujinta
- muuska, tufaax la dubay;
- Boorash: barad, bakeer, bariis, miro, sarreen, galley;
- Dufanka: saliida aan loo baahneyn (saytuunka, qorraxda), subag (10-15 garaam maalintii);
- maraq cagaaran, hilibka caanaha ah;
- dareeraha: compote of miraha la qalajiyey, biyo guga, shaah cagaaran, maraq ah duurjoogta;
- Baastada oo dhexdhexaad ah;
- kefir, caano la dubay, jiis, ukunta;
- rooti la mariyey caanaha la qalajiyay, miraha la qalajiyey (maraqyada, abrikotka la qalajiyey), buskut buskud;
- kalluunka la karkariyey ee noocyo dufan yar, lafaha adag;
- Khudaarta la kariyey / lakala: caleemaha, bocorka, xididdo, karootada, kaabajka.
Cuntooyinka la mamnuucay xilliga nuujinta
- caanaha lo'da oo dhan;
- maraq hilib hodan, labeen dhanaan;
- khudradda cagaaran iyo khudradda, marka laga reebo muuska iyo tufaax la dubay;
- alaabada la dubay laga sameeyay burka ugu sarreeya;
- qaxwaha, shaaha madow, khamriga.
Tusaalaha astaamaha hooyada kalkaalinta bisha ugu horreysa
Xulashada 1
- quraac: hilibka lo'da la kariyay, boorashka lo'da, rootiga madow, shaah cagaaran;
- quraacda labaad: faleebo qafiif ah, buskut biscuit ah;
- qadada: maraq caato ah (bakeer, biyo, baradho, basasha, karootada), rootiga qadhaadh, khudradda laga bilaabo miraha la qalajiyey;
- Cuntada galabnimada: shaaha, muuska;
- cashada: bakayle la kariyey, boorashka bakeeriga ah, rootiga madow ee leh subagga, faleebo faleebo;
- Casho labaad: shaah leh fennel, tufaax qalalan.
Xulashada 2
- quraac: digaag la karkariyey, booris barley ah, rooti madow iyo subag, shaah cagaaran;
- quraac labaad: compote of miro qalalan, tufaax la dubay (2-3 gogo ');
- Cuntada: maraq biyo ah, maraq duurjoog ah, hilibka lo'da la kariyey;
- Cuntada galabnimo: muuska bislaaday, shaaha cagaaran, buskudka buskudka;
- Casho: Boorash qamadi, boon la kariyey, rooti rooti, shaah daciif ah;
- Cuntada labaad: Waxyaabaha laga soo saaro dhadhanka, tufaaxa qalalan.
Xulashada 3
- Quraac: Boorash barafaysan, kalluun la dubay, rooti rooti leh subagga, faleebo cayriin;
- quraacda labaad: shaaha cagaaran, buskut buskud;
- qadada: ukunta la karkariyey, boorashka miraha oo aan caano lahayn, bakayle la kariyey, khudradda miraha la qalajiyey;
- Cuntada subaxda ah: muuska, shaaha;
- cashada: digaagga la kariyey, boorashka lo'da, rootiga madow, shaah leh fennel;
- Cuntada labaad: Waxyaabaha laga soo saaro dhadhanka, tufaaxa qalalan.
Hooyo quudinta bil kasta
Kadib bilaha ugu horreeya ee nolosha, ilmuhu wuxuu noqdaa mid aan ka yareyn, taas oo suurtogal u ah in ay si aad ah u kala duwanaanta cuntada hooyada xannaaneyso, si tartiib ah loogu daro waxyaabaha cusub. Waxa ugu muhiimsan waa in si dhow ula socdaan jawaabta ilmaha. Haddii ilmuhu leeyahay finan yaryar, xafaayad maqaarka ah, cuncun cuncun leh oo maqaarka, maqaarka, isbedelka ba'an, alaabada xasaasiyadda keena waa in isla markiiba laga saaro menu.
Bisha sadexaad ee naas-nuujinta
Caanaha nuujinta caanaha ee naas-nuujinta ayaa si tartiib ah u kordha, gaaraya heerka 700-750 millilitir ee 1-2 bilood, sidaas darteed naas-nuujinta haweenku waa inay ku jirtaa cuntooyinka cuntooyinka ah ee hubin doona in la qaato qaddarka lagama maarmaanka ah ee borotiinka asalka ah, fitamiino, karbohidrates iyo dufan .
Hooyo kalkaalisada ah ayaa ku dari kartaa cuntada: Khudaarta cagaaran / khudradda cagaaran xilliga xiga, caatada cagaaran, hilibka (dufanka, bakaylaha, digaaga), lowska (laga reebo lawska iyo pistachios), khudradda cherry, lingonberries, blueberries, currants; kareemka, suugada guriga (tufaaxa, cherry, tubta).
Taas macquul maaha in lagu daro hooyada quudinta cuntada: caanaha lo'da ee dhan, dhalaalaya, shaaha madow, sabiibta.
Tusaaleyaal Tusaale ah kadib bilaha naas nuujinta
Xulashada 1
- quraac: kareemka jiiska, kalluunka la kariyey (boodhka, codka), rootiga cagaarka leh subagga, biyaha macdanta oo aan lahayn gaas;
- quraac labaad: shaah cagaaran, buskud biscuit ah, ukunta digaagga la karkariyey;
- qadada: Boorashka bocorka ah, maraq cagaaran (baradhada, basasha, karootada), rootiga leh shaaha, shaaha cagaaran;
- Cuntada galabnimada: muuska, shaaha leh fennel;
- Cuntada: hilibka lo'da la kariyey, zucchini la dubay, rooti madow oo leh subag, faleebo faleebo;
- Cuntada labaad: Caanaha hoose ee dufanku ku yar yahay, tufaaxa qalalan, shaaha.
Xulashada 2
- quraac: bakayle la kariyey, bariis, rooti cawl, khudradda miro cusub;
- quraac labaad: compote of miro qalajiyey, tufaax cagaaran la dubay (2-3 gogo ');
- qadada: maraqa caanaha (basasha, celceliska, baradhada, baastada), cutada hilibka lo'da ah, rootiga rootiga, shaah madow oo dabacsan;
- Cuntada galabnimada: muuska, biyaha macdanta oo aan lahayn gaas;
- Cuntada: Boorash baraf ah oo biyo ah, rooti iyo subag, digaag la kariyey, shaah leh fennel;
- Cuntada labaad: shaah cagaaran, buskut buskud ah.
Xulashada 3
- quraac: baradho la dubay, rusheeyey dhir; rooti cawl, jiis adag, shaah cagaaran;
- quraacda labaad: faleebo taxad leh, tufaax la dubay (2-3 gogo ');
- Cuntada: Beetroot (bariis, dabocase, hilibka digaaga, baradho), hilibka lo'da la kariyey, rootiga la dubay, khudradda miraha la qalajiyey;
- Cuntada galabnimada: muuska, biyaha macdanta oo aan lahayn gaas;
- Cuntada: kalluunka lagu dubay jiis iyo basasha, rootiga subagga, shaah cagaaran;
- Cuntada labaad: waxay kacday miskaha, sanduuqyada farmaajada, buskudka buskudka, shaaha leh macmacaanka guriga.
Miisaanka nafsadda ee bisha saddexaad ama lixaad ee naas nuujinta
Tani waa hooyada kalkaaliyaha ah ee lagu dari karo cuntada: malab, boorash (dhoobo, dhoobo), casiir cusub (dabocase, karootada, bocorka, tufaaxa), khudradda qallalan, basasha cusub.
Taas macquul maaha in lagu daro hooyada quudinta raashinka: Caanaha lo'da oo dhan (guriga / dukaanka), khamriga.
Tusaalaha tusmada
Xulashada 1
- Quraac: Kaabashka la shiilay, bakayle la kariyey, rooti madow oo leh subag, shaah cagaaran;
- quraac labaad: shaah leh fennel, muuska;
- Cuntada: hilibka lo'da ee hilibka lo'da, qajaarka, rootiga rootiga leh subagga, cabitaanka cusub ee tufaaxa;
- Cuntada galabnimo: shaah madow oo daciif ah, roodhida, buskudka buskudka;
- cashada: Boorash qamadi leh tufaax, rooti cawl, kor u kacday miskaha;
- Cuntada labaad: karootada dufan, galaas oo caano fadhi ah, buskut biscuit ah.
Xulashada 2
- Quraac: baastar yaryar, shaah cagaaran, rooti cawl leh subagga;
- quraac labaad: shaaha leh qumman, tufaax qalalan;
- qadada: compote of miro qalalan, vareniki caajis, buskud biscuit, rooti iyo subagga;
- Cuntada galabnimada: muuska, taariikhda, shaah cagaaran;
- Cuntada: hilibka lo'da, lettuce (cagaarka, qajaar, kaabajka), shaah leh liin, rooti madow iyo subag;
- Cuntada labaad: biscuit (2 xaleef), miro khudradda furuto.
Xulashada 3
- quraac: ukumaha digaagga la kariyay (3-4 xabbo), rooti cufan leh subagga, biyaha macdanta oo aan gaas;
- quraac labaad: strawberries, shaah cagaaran;
- Qadada: digaagga la kariyey, basbaaska Bulgarian, rootiga la dubay, hal galaas oo kefir ah;
- Cunnooyinka galabnimada: Khudaarta la qalajiyay, khudradda;
- Cuntada: labeen dhanaan, shaah cagaaran;
- Cashada labaad: shaaha leh fennel, buskudka kululaynta.
Nafaqada hooyada laga bilaabo bisha lixaad ee naasnuujinta
Maxaa loo ogolyahay hooyada kalkaalisada in ay ku jirto cuntada:
- hilibka dabiiciga ah (bakaylaha, hilibka lo'da, digaagga, digaagga);
- Dhererka: bakeeriga, oatmeal, bariis, masago, hadhuudh;
- badda, digirta iyo digirta kelyaha;
- kalluunka la karkariyey, kalluunka;
- khudradda (dubista, la kariyey, qasbaday), miraha xilliga xiga;
- ukumaha digaaga / ukunta digaaga, lafaha adag;
- caanaha-caanaha: jiiska, caano la dubay, kefir;
- rootiga cows / madow, buskudka buskudka;
- khudradda cagaaran: basil, caleen, dhir, dill;
- nuts, malab, toon, basasha;
- cabitaanada miro, shimbiraha dhirta, waxay soo baxaan faleebo qafiif ah, shaah cagaaran;
- Biyo madoow / biyo geel ah, biyaha macdanta miiska.
Maxaa ka mamnuucaya hooyooyinka kalkaalinta inay ku daraan cuntada:
- alaabta qasacadaysan, shukulaatada, jalaatada;
- alaabada macmacaanka leh dhadhanka iyo cuntada lagu daro;
- semolina, kafee, shaah madow oo xoog leh;
- majones, jiis la warshadeeyey;
- sausages, sausages, badeecooyin hilib gashi ah;
- Caanaha cusbada leh, cabitaannada kaarboonka, pickles, sigaar cabista;
- sonkorta lagu nadiifiyey, cuntada sooman, khamriga.
Tusaalaha tusmada
Xulashada 1
- Quraac: jiis joodar leh labeen dhanaan, shaaha cagaaran, buskut buskud;
- quraac labaad: compote of tufaax, fersken;
- qadada: digaag, saladh "salad" (saliid, cagaar, karootada, kaabajka), rootiga subagga, shaah madow oo dabacsan leh macaanka;
- Cuntada galabnimada: muuska, foosto, shaah leh fennel;
- Cuncun: Kaabashka caleenta hilibku, hilibka tincture, roodhida iyo subagga;
- Cuntada labaad: kalluunka, shaah cagaaran.
Xulashada 2
- Quraac: rooti cawl, caleenta kaabajka, biyaha macdanta oo aan lahayn gaas;
- quraac labaad: shaah cagaaran, canab;
- qadada: baastada leh jiiska, hilibka lo'da la kariyey, rootiga cagaarka leh subag, calsaan ka soo jimicsiga;
- Shaahkii duhurkii: cambe, shaah leh fennel;
- Casho: khudradda, khudradda miro qallalan, rootiga madow iyo subagga;
- Cuntada labaad: miraha blueberry, salad miro.
Xulashada 3
- quraac: hilibka lo'da la kariyey, yaanyo cusub, khudradda miro khudradeed, rooti cawl iyo subagga;
- quraacda labaad: hal galaas oo ah yogurt, biscuit biscuit;
- qadad: cutub digaag caadka, qajaar leh labeen dhanaan, rooti leh bran, shaaha madow leh liin;
- Cuntada galabnimo: shaaha cagaaran, buskudka, muuska;
- Cuntada: canjeelada laga soo kabsado, shaah leh fennel, rooti madow iyo subag;
- Cuntada labaad: compote of miro qalajiyey, charlotte.
Quudinta miiska hooyada
sheyga | waad awoodi kartaa | ma awoodo | xadka |
hilibka / hilibka hilibka | hilibka lo'da, hilibka bakaylaha, doofaarka cagaaran, digaaga, hilibka doofaarka | hilib qasacadaysan, sigaar cabbin / la kariyey | hilibka hilibka, sausages, sausages (aan ka badnayn 2 jeer toddobaadkii) |
kalluunka / kalluunka | qoob-ka-ciyaarka, qoob-ka-ciyaar, pockets, hake, cod | Qoryaha, dibudhiska, gawaarida, cawska, mackerel | halibut, boodbood, calsan cusbada (toddobaadkii hal mar) |
rootiga / wax soo saarka | rooti la qalajiyey, rooti leh bran, galley, qamadi, madow | - | biscuit, bun (laba jeer toddobaadkii) |
baastada | macaroni, buckwheat, oatmeal, bariis, firida hadhuudhka ah | - | - |
caanaha / caanaha | caanaha la gooyey, kefir, caanaha dabiiciga ah, caanaha isdhaafsan, jiiska, caanaha riyaha, labeen dhanaan | kareem, caanaha oo dhan, caanaha-caano-buluuga ah oo leh khudradda miro | - |
dufanka la cuni karo | Saliidaha lagu naqshadeeyey: soybean, galley, gabbaldayaha, saytuunka; subagga | karinta karinta, majones | margarine cream |
ukunta | - | - | saddex jeer toddobaadkii |
macmacaanka / sonkorta | marshmallow, dabaasha, biscuit biscuit | shukulaatada, keega kareemka, keegga, macmacaanka strawberry, miraha kulaylaha, miraha liinta | - |
miraha | pears, tufaax, muuska | miraha kulaylaha, raspberries, strawberries, miraha liinta, canab | Rifle, currant, cherry, cherry, fersken, abrikot, qaraha |
khudaarta | karootada, bocorka, qajaarka, xididdo, baradhada, kaabajka (cad / midab leh), zucchini, kohlrabi | yaanyada | - |
cabitaannada | cabitaanka biyaha, casiirka dabiiciga ah, shaaha, cabitaanka miro | cabitaannada kaarboonka, khamriga, qaxwaha, kookaha, biirka, orange, yaanyo, canab | Rifle, cherry, fersken, casiir macaan |
Komarovsky: Naas-nuujinta hooyada
Dhakhaatiir aad u wanaagsan ayaa kugula talinaya in hooyada kalkaalisada ah ayan tijaabin caafimaadka ilmaha waxayna si buuxda uga takhalusi kartaa xayawaanka alerjiyada leh - liinta, shukulaatada, strawberries, kafeega. Dhammaan alaabooyinka kale, xitaa dufanka, hooyooyinka kalkaaliyaasha ayaa loo oggol yahay, saxitaanka, haddii loo baahdo, mugga loo oggol yahay.
Talada hooyada ee nafaqada ee Dr. Komarovsky:
- iska ilaali cuntooyinka cusbada leh / dhirbaaxsan ee u nugul kara dhadhanka caanaha naaska iyo kaabajka cad, taas oo si xun u saameyneysa shaqada mindhicirka ilmaha, sii kordhinta soosaarka gaaska iyo xanuujinta shubanka;
- Ha kordhinin cuntooyinka caanaha ee caanaha, iyaga oo si qarsoodi ah u isticmaalaya tiro badan oo ah kiriimyada oilyada, doofaarka, labeen dhanaan;
- xayawaanka xayawaanka ah waxay ka doorbidaan khudradda (saliid saytuun ah, saliid gabbaldayaha);
- nafaqada maalinlaha ah ee hooyada kalkaaliyaha ah waa in ay ahaato mid ku kooban miro iyo khudaar cusub (400-500 garaam maalintii);
- Cabitaanada ugu wanaagsan ee loogu talagalay hooyooyinka kalkaalinta leh: casiir (karootada, canab, tufaax), shaaha cagaaran, khudaarta la qalajiyey (tufaaxa, khudradda la qalajiyey), caanaha lo'da / la kariyey ee aan ka badnayn 2.5%, waxyaabaha caanaha laga sameeyey (caano, juus, ryazhenka , kefir).
Nadaafad habboon oo ah hooyada kalkaalinta ayaa ah damaanad qaadka caafimaadka ilmaha iyo horumarka buuxa. Waa inay mas'uul ka noqotaa samaynta muddada nuujinta - tani waxay gacan ka geysan doontaa kordhinta muddada naas nuujinta iyo yareynta suurtagalnimada dhibaatooyinka dheef-shiid kiimikaadka sababtoo ah quudinta aan habboonayn ee ilmaha, taas oo ah halista cudurka wadnaha, cayilka, dhiig-karka, neefta iyo sokorowga.