Ho ja hantle nakong ea bokhachane

Bakhachane ba lokela ho ja lijo tse leka-lekaneng.

Ho etsa ngoana ke mosebetsi o boima bakeng sa 'mele oa mosali. Ho ja hantle ke e 'ngoe ea lintho tse ntle ka ho fetisisa tseo u ka li etsang ho thusa lesea la hau ho hola le ho hola ka mokhoa o tloaelehileng.

Ho ja lijo tse nang le phepo e nepahetseng ho ka u thusa ho thibela:

• Ho nona haholo
• Gestational lefu la tsoekere
• Monyetla oa ho hloka karolo ea C
• Khaello ea mali le tšoaetso ho mme
• Pholiso e mpe
• Ho hlaha ha lesea kapele
• Lesea le boima bo tlase ba tlhaho

Palo ea boima ba 'mele bo phetseng hantle nakong ea bokhachane e fapana. Tsena ke litataiso tse akaretsang:

• Kakaretso ea boima ba 'mele bakeng sa mosali ea phetseng hantle ke liponto tse 25 ho isa ho tse 35 (11 ho 16 kilograms).
• Basali ba nang le boima bo fetang boima ba 'mele ba lokela ho eketsa boima ba lik'hilograma tse 10 ho isa ho tse 20 nakong ea bokhachane.
• Basali kapa basali ba nang le boima bo tlase ba 'mele ba nang le lipalo tse ngata (mafahla kapa ho feta) ba lokela ho fumana liponto tse 35 ho isa ho tse 45 nakong ea bokhachane.

Botsa mofani oa tlhokomelo ea bophelo hore na u lokela ho ba le boima bo bokae.

Ho ja tse peli ha ho bolele ho ja lijo tse fetang habeli. Bakhachane ba hloka li-calories tse 300 ka letsatsi. Empa, moo likhalori tsena li tsoang litabeng.

• Haeba u ja lipompong kapa lijo tse se nang phepo, likhalori tse eketsehileng ha li fane ka limatlafatsi tseo ngoana oa hao a li hlokang.
• Ka lebaka leo, ngoana oa hau ea ntseng a hola o tla fumana livithamini le liminerale tseo a li hlokang 'meleng oa hau. Bophelo ba hao bo ka senyeha.

Sebakeng sa lijo tse se nang phepo, khetha lijo tse latelang:

• E na le protheine e phahameng
• Re ruile mafura a omega-3 polyunsaturated mme re fokotsa mafura a trans le mafura a mangata
• Tsoekere e tlase (tsoekere e fana feela ka likhalori tse se nang letho) kapa lik'habohaedreite tse ntlafalitsoeng tse nang le fiber e ngata

Limatlafatsi tse ling tseo ngoana oa hau a li hlokang ke:

• Calcium, bakeng sa kholo e phetseng hantle.
• Tšepe, bakeng sa phepelo ea mali ea lesea. E boetse e thibela phokolo ea mali ho mme.
• Folic acid, bakeng sa ho fokotsa kotsi ea mokokotlo oa mokokotlo (ho koaloa ho sa fellang ha mokokotlo), anencephaly (boko ba boko), le mathata a mang a tsoalo.

Ho ja lijo tse nang le phepo e nepahetseng le limatlafatsi tsohle tse nepahetseng le ho ikoetlisa bonyane metsotso e 30 ka letsatsi ho bohlokoa moimana o phetseng hantle. Bakeng sa bakhachane ba bangata ba boima bo tloaelehileng, boholo ba likhalori ke:

• Hoo e ka bang likhalori tse 1 800 ka letsatsi nakong ea trimester ea pele
• Hoo e ka bang lik'hilojule tse 2 200 ka letsatsi nakong ea trimester ea bobeli
• Lik'hilojule tse ka bang 2 400 ka letsatsi nakong ea trimester ea boraro

Bohobe, lijo-thollo, raese le bijoux:

• Ja li-servings tse 9 ho isa ho tse 11 ka letsatsi.
• Lijo tsena li u fa lik'habohaedreite. Li fetoha matla bakeng sa 'mele oa hau le bakeng sa kholo ea ngoana oa hau.
• Lihlahisoa tsa lijo-thollo le liqhobosheane li na le folic acid le tšepe.

Meroho:

• Meroho ke mohloli o motle oa livithamini A le C, folic acid, iron le magnesium.
• Ja li-servings tse 4 ho isa ho tse 5 ka letsatsi.
• Leka ho fumana bonyane li-servings tsa hau tsa letsatsi le letsatsi tse tsoang ho meroho e metala, e makhasi.

Litholoana:

• Ja li-servings tse 3 ho isa ho tse 4 ka letsatsi.
• Litholoana li u fa livithamini A le C, potasiamo le fiber. Khetha litholoana tse ncha le lero. Li molemo ho uena ho feta litholoana tse hoammeng kapa tse kenngoeng ka makotikoting. Ja lijo tse ngata tse nang le vithamine C, tse kang litholoana tsa lamunu, mahapu le monokotsoai. Leka ho qoba lero le nang le tsoekere kapa lintho tse tsoekere tse ekelitsoeng.

Lebese, yogurt le chisi:

• Ja li-servings tse 3 ka letsatsi.
• Lihlahisoa tsa lebese ke mohloli o moholo oa protheine, calcium le phosphorus. Haeba o hloka ho lekanyetsa likhalori le k'holeseterole, khetha lihlahisoa tsa lebese tse se nang mafura.

Nama, likhoho, tlhapi, linaoa tse ommeng, mahe le linate:

• Ja li-servings tse 3 ka letsatsi.
• Lijo tse tsoang sehlopheng sena ke mehloli e metle ea livithamini tsa B, protheine, tšepe le zinki.

Mafura le oli

U hloka mafura a leka-lekaneng lijong tsa hau bakeng sa hau le lesea la hau le ntseng le hola. Mafura a fana ka matla a nako e telele bakeng sa kholo mme a hlokahala molemong oa kholo ea boko. Basali ba nang le litlhoko tse khethehileng tsa lijo ba lokela ho rera lijo tsa bona ka hloko ho netefatsa hore ba fumana phepo e nepahetseng eo ba e hlokang. Bua le mofani oa hau kapa setsebi sa lijo tse nang le phepo haeba u na le lijo tse khethehileng, tse kang:

• Meroho kapa vegan
• Lactose ha e mamelle
• E se nang gluten

Bakhachane le bona ba lokela ho noa maro a mangata. Qoba lino tse nang le caffeine le tsoekere. Botsa mofani oa hau hore na u lokela ho fumana mokelikeli o kae letsatsi ka leng.

U lokela hape ho nka vithamine ea bakhachane e nang le folic acid, iron, le livithamini le liminerale tse ling tseo basali bohle ba li hlokang. Mofani oa hau a ka u fa lengolo la ngaka la livithamini. U ka fumana li-vithamine tsa bakhachane khaontareng.

Leha ho se motho ea tsebang lebaka, basali ba bangata ba baimana ba na le litakatso tsa lijo tse itseng. E kanna ea ba ka lebaka la liphetoho tsa lihormone. Litakatso tsena li tla feta hangata kamora likhoeli tse tharo tsa pele.

Hafeela u ntse u fumana limatlafatsi tsohle tseo u li hlokang bakeng sa hao le lesea la hao, ho hotle ho ba le lijo tse ling tseo u li lakatsang nako le nako.

Ka linako tse ling, bakhachane ba tla ba le litakatso tse makatsang tsa lintho tseo e seng lijo, joalo ka litšila, letsopa, sesepa sa ho hlatsoetsa kapa leqhoa. Sena se bitsoa pica, 'me se ka bakoa ke tšepe e nyane haholo maling, e lebisang khaellong ea mali. Tsebisa mofani oa hau haeba u na le litakatso tsena.

Tlhokomelo ea bakhachane - ho ja hantle

Berger DS, EH Bophirimela. Phepo e nepahetseng nakong ea bokhachane. Ka: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Li-Obstetrics tsa Gabbe: Bokhachane bo Tloaelehileng le Bothata. La 8th. Philadelphia, PA: Elsevier; 2021: khaolo ea 6.

Cline M, Tlhokomelo ea Young N. Antepartum. Ka: Kellerman RD, Rakel DP, eds. Phekolo ea Hajoale ea Conn 2021. Philadelphia, PA: Elsevier 2021: 1209-1216.

Gregory KD, Ramos DE, Jauniaux ERM. Ho nahana esale pele le tlhokomelo ea bakhachane. Ka: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Li-Obstetrics tsa Gabbe: Bokhachane bo Tloaelehileng le Bothata. La 8th. Philadelphia, PA: Elsevier; 2021: khaolo ea 5.

• Bokhachane le phepo e nepahetseng