Ho theola boima ba 'mele kamora ho ima

U lokela ho rera ho khutlela boima ba hau ba pele ho bokhachane ka likhoeli tse 6 ho isa ho tse 12 kamora ho pepa. Basali ba bangata ba theola halofo ea boima ba bona ba masea ka libeke tse 6 kamora ho beleha (pelehi). Tse ling kaofela hangata li hlaha likhoeling tse 'maloa tse tlang.

Lijo tse nepahetseng le boikoetliso ba letsatsi le letsatsi li tla u thusa ho theola liponto. Ho anyesa le hona ho ka thusa ka ho fokotsa boima ba 'mele ka mor'a ho pepa.

'Mele oa hau o hloka nako hore o fole nakong ea pelehi. Haeba u theola boima ba 'mele kapele haholo kamora ho beleha, ho ka nka nako e teletsana hore u fole. Iphe nako ea ho fihlela tlhahlobo ea hau ea libeke tse 6 pele u leka ho theola. Haeba u anyesa, emela ho fihlela lesea la hau le le bonyane likhoeli tse 2 mme phepelo ea lebese la hau e tloaetse pele ho khaola likhalori haholo.

• Ikemisetsa ho theola boima ba boima ba ponto le halofo ka beke. U ka etsa sena ka ho ja lijo tse phetseng hantle le ho ikoetlisa hang ha u hlakotsoe ke mofani oa tlhokomelo ea bophelo bo botle bakeng sa ho ikoetlisa khafetsa.
• Basali ba anyesang feela ba hloka likhalori tse ka bang 500 ka letsatsi ho feta kamoo ba neng ba etsa pele ba ima. Fumana likhalori tsena likhethong tse phetseng hantle joalo ka litholoana, meroho, lijo-thollo le liprotheine tse omeletseng.
• U SE KE UA theohela ka tlase ho palo e tlase ea likhalori tseo u li hlokang.

Haeba u anyesa, u tla batla ho theola boima ba 'mele butle-butle. Ho theola boima ba 'mele ho etsahalang kapele haholo ho ka etsa hore o hlahise lebese le fokolang. Ho lahleheloa ke boima ba ligrama tse 670 ka beke ha hoa lokela ho ama phepelo ea lebese kapa bophelo ba hau bo botle.

Ho nyantša ho etsa hore 'mele oa hau o chese lik'halori tse u thusang ho theola boima ba' mele. Haeba u na le mamello, u ka 'na ua makatsoa ke hore na u theola boima ba' mele hakae ha u ntse u anyesa.

Malebela ana a phepo e nepahetseng a tla u thusa ho theola boima ba 'mele ka mokhoa o sireletsehileng.

• O SE KE WA tlola dijo. Ka lesea le lecha, bo-mme ba bangata ba lebala ho ja. Haeba u sa je, u tla ba le matla a fokolang, 'me ho ke ke ha u thusa ho theola boima ba' mele.
• Ja lijo tse nyane tse 5 ho isa ho tse 6 ka letsatsi ka lijo tse bobebe tse haelloang lipakeng (ho fapana le tse 3 tse kholo).
• Ja lijo tsa hoseng. Esita le haeba hangata u sa je hoseng, itloaetse ho ja lijo tsa hoseng. E tla u fa matla a ho qala letsatsi la hau le ho u thibela ho ikutloa u khathetse hamorao.
• Fokotsa lebelo. Ha u ipha nako ea ho ja, u tla hlokomela hore ho bonolo ho tseba hore u khotše. Ho a hohela ho etsa mesebetsi e mengata, empa haeba u tsepamisa maikutlo lijong tsa hau u ke ke ua ja haholo.
• Ha o nanabela seneke leka ho kenyelletsa lijo tse nang le fiber le protheine ho u thusa hore u lule u khotše (joalo ka pepere e tala ea tšepe kapa rantipole e nang le linaoa, lilae tsa apole tse nang le peanut butter, kapa selae sa toast ea koro e nang le lehe le phehiloeng ka thata ). Noa bonyane linoelo tse 12 tsa mokelikeli ka letsatsi.
• Boloka botlolo ea metsi haufi le sebaka seo u tloaetseng ho fepa ngoana ho sona, ka tsela eo u tla hopola ho noa ha ba etsa joalo.
• Fokotsa lino tse tahang joalo ka lino-mapholi, maro le maro a mang a nang le tsoekere le likhalori tse eketsehileng. Li ka eketsa le ho u boloka hore u se ke oa theola boima ba 'mele. Qoba lihlahisoa tse nang le lintho tse tsoekere tsa maiketsetso.
• Khetha litholoana tse felletseng holim'a lero la litholoana. Maro a litholoana a lokela ho nooa ka teka-tekano hobane a ka kenya likhalori tse eketsehileng. Litholoana kaofela li u fa livithamini le limatlafatsi 'me li na le fiber e ngata, e u thusang hore u ikutloe u tletse ka likhalori tse fokolang.
• Khetha lijo tse halikiloeng kapa tse besitsoeng ho fapana le lijo tse halikiloeng.
• Fokotsa lipompong, tsoekere, mafura a mangata le mafura.

U SE KE UA ja lijo tse senyehang (ho se je tse lekaneng) kapa ho ja feshene (lijo tse tsebahalang tse fokotsang mefuta e itseng ea lijo le limatlafatsi). Mohlomong li tla etsa hore u theole liponto qalong, empa liponto tse 'maloa tsa pele tseo u li lahlehileng li mokelikeli' me li tla khutla.

Lik'hilograma tse ling tseo u li lahleheloang ke lijo tse senyehang e ka ba mesifa ho fapana le mafura. U tla fumana mafura afe kapa afe ao u a lahleheloang ke lijo tse oeleng hang ha u khutlela lijong tse tloaelehileng.

U kanna oa se khone ho khutlela sebopehong sa hau sa pele ho bokhachane. Bakeng sa basali ba bangata, bokhachane bo baka liphetoho tse tšoarellang 'meleng. U kanna oa ba le mpa e bonojana, letheka le pharaletseng le thekeng le leholoanyane. Etsa hore lipheo tsa hau ka 'mele oa hau o mocha e be tsa nnete.

Ho ja hantle le ho ikoetlisa khafetsa ke tsela e molemohali ea ho theola liponto. Ho ikoetlisa ho tla u thusa ho theola mafura ho fapana le mesifa.

Hang ha u se u loketse ho qala ho theola boima ba 'mele, ja hanyenyane' me u tsamaee hanyane ka hanyane letsatsi ka leng. Ho ka 'na ha e-ba ho hohelang hore u ikitlaelletse tloaelong e thata ea ho theola boima ba' mele ka potlako. Empa ho fokotsa boima ba 'mele ka potlako ha ho phele hantle ebile ho thata' meleng oa hau.

U SE KE ua e fetelletsa. Ho tsamaea kapele ho potoloha le ngoana oa hau ka seterateng ke tsela e ntle ea ho qala ho eketsa boikoetliso kemisong ea hau ea letsatsi le letsatsi.

Berger AA, Peragallo-Urrutia R, Nicholson WK. Tlhahlobo e hlophisitsoeng ea phello ea phepo e nepahetseng ea motho ka mong le e kopaneng le boikoetliso ba boima ba 'mele, boits'oaro le sephetho sa ts'oaetso kamora ho pepa: bopaki ba ho nts'etsapele litataiso tsa boits'oaro bakeng sa taolo ea boima ba "post-partum" Bokhachane le pelehi. 2014; 14: 319. PMID: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549.

Isley MM, Katz VL. Tlhokomelo ea kamora 'pelehi le bophelo bo botle ba nako e telele Ka: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Likokoana-hloko: Bokhachane bo tloaelehileng le ba bothata. La 7th. Philadelphia, PA: Elsevier; 2017: khaolo ea 23.

Lawrence RA, Lawrence RM. Phepo ea bakhachane le litlatsetso bakeng sa mme le lesea. Ka: Lawrence RA, Lawrence RM, bahlophisi. Ho anyesa: Tataiso bakeng sa Mosebetsi oa Bongaka. La 8th. Philadelphia, PA: Elsevier; 2016: khaolo ea 9.

Newton ER. Lactation le ho anyesa. Ka: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Likokoana-hloko: Bokhachane bo tloaelehileng le ba bothata. La 7th. Philadelphia, PA: Elsevier; 2017: khaolo ea 24.

Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. le Lefapha la Temo la U.S. 2015 - 2020 Tataiso ea Lijo bakeng sa MaAmerika. Khatiso ea bo8. Tšitoe 2015. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. E fihlile ka la 8 November, 2019.

• Tlhokomelo ea Postpartum
• Ho Laola Boima ba 'mele