Kanyeso - ho itlhokomela

Joaloka 'm'a ea anyesang, tseba ho itlhokomela. Ho ipoloka u le hantle ke ntho e molemohali bakeng sa ho anyesa lesea la hao. Malebela ke ana mabapi le ho itlhokomela.

U tlameha:

• Ja lijo tse 3 ka letsatsi.
• Leka ho ja lijo tse tsoang lihlopheng tsohle tsa lijo.
• Lisebelisoa tsa vithamine le diminerale ha li nke sebaka sa ho ja hantle.
• Tseba ka likarolo tsa lijo e le hore u je tse lekaneng.

Ja bonyane lijo tse 4 tsa lebese ka letsatsi. Maikutlo ke ana a 1 a fanang ka lijo tsa lebese:

• 1 senoelo (mililitara tse 240) tsa lebese
• 1 senoelo (245 dikgerama) tsa yogurt
• Li-cubes tse nyane tsa chisi kapa likhae tse 2 tsa chisi

Ja bonyane li-servings tse 3 tsa lijo tse nang le protheine letsatsi ka leng. Maikutlo ke ana bakeng sa protheine e le 'ngoe:

• 1 ho isa ho 2 ounces (ligrama tse 30 ho isa ho tse 60) tsa nama, khoho kapa tlhapi
• 1/4 senoelo (ligrama tse 45) linaoa tse omisitsoeng tse phehiloeng
• 1 lehe
• Khaba e 1 (ligrama tse 16) ea botoro ea matokomane

Ja litholoana tse 2 ho isa ho tse 4 tsa litholoana ka letsatsi. Maikutlo ke ana bakeng sa ho fana ka litholoana tse 1:

• 1/2 senoelo (120 milliliters) lero la litholoana
• Liapole
• Liapolekose
• Liperekisi
• 1/2 senoelo (70 dikgerama) litholoana tse khaotsoeng, tse kang mahapu kapa cantaloupe
• 1/4 senoelo (50 dikgerama) litholoana tse omisitsoeng

Ja bonyane li-3 ho isa ho tse 5 tsa meroho ka letsatsi. Mona ke mehopolo ea ho sebeletsa meroho e le 'ngoe:

• 1/2 senoelo (90 dikgerama) khaola meroho
• 1 senoelo (70 grams) meroho ea salate
• 1/2 senoelo (120 milliliters) lero la meroho

Ja lijo tse ka bang 6 tsa lijo-thollo tse kang bohobe, lijo-thollo, raese le bijoux. Maikutlo ke ana a 1 a fanang ka lijo-thollo:

• 1/2 senoelo (60 grams) pasta e phehiloeng
• 1/2 senoelo (80 grams) raese e phehiloeng
• 1 kopi (ligrama tse 60) lijo-thollo
• Sengoathoana se le seng sa bohobe

Ja oli e le 1 ka letsatsi. Mona ke mehopolo ea ho sebeletsa oli e le 'ngoe:

• 1 teaspoon (5 milliliters) oli
• Khaba e 1 (15 grams) mayo e mafura a tlase
• 2 tablespoons (30 grams) ho apara salate e bobebe

Noa maro a mangata.

• Lula u le metsi ha u le mooki.
• Noa ho lekaneng ho khotsofatsa lenyora la hao. Leka ho noa linoelo tse 8 (lilithara tse 2) tsa mokelikeli ka letsatsi.
• Khetha maro a phetseng hantle joalo ka metsi, lebese, lero kapa sopho.

U SE KE ua tšoenyeha ka hore na lijo tsa hau li tšoenya ngoana oa hau kapa che.

• U ka ja lijo life kapa life tseo u li ratang ka polokeho. Lijo tse ling li ka 'na tsa latsoa lebese la hao, empa hangata masea ha a tšoenyehe ke sena.
• Haeba lesea la hau le ferekana kamora hore u je lijo tse itseng kapa senoko, qoba lijo tseo nakoana. Leka hape hamorao ho bona hore na ke bothata.

Ho ba le k'hafeine e nyane ho ke ke ha utloisa ngoana bohloko.

• Fokotsa kamo ea hau ea caffeine. Boloka kofi kapa tee ea hau ka kopi e le 'ngoe (limililitha tse 240) ka letsatsi.
• Haeba u noa k'hafeine e ngata, ngoana oa hau a ka halefa mme a ba le bothata ba ho robala.
• Ithute hore na lesea la hau le itšoara joang ka caffeine. Masea a mang a ka arabela le kopi e le 'ngoe (limililitara tse 240) ka letsatsi. Haeba seo se etsahala, khaotsa ho noa k'hafeine.

Qoba joala.

• Joala bo ama lebese la hau.
• Haeba u khetha ho noa, lekanyetsa li-ounces tse 2 tsa joala ka letsatsi.
• Bua le mofani oa tlhokomelo ea bophelo mabapi le ho noa joala le ho anyesa.

Leka ho se tsube. Ho na le mekhoa e mengata ea ho u thusa ho tlohela.

• U beha ngoana oa hao kotsing haeba u tsuba.
• Ho hema mosi ho eketsa kotsi ea ngoana oa hau bakeng sa sefuba le tšoaetso.
• Fumana thuso ho tlohela ho tsuba hona joale. Bua le mofani oa hau ka mananeo a ka u tšehetsang ho tlohela.
• Haeba u ka tlohela, u tla ikutloa u le betere mme u fokotse menyetla ea ho tšoaroa ke mofetše ka lebaka la ho tsuba. Ngoana oa hau a ke ke a fumana nicotine kapa lik'hemik'hale tse ling lisakereteng lebeseng la hao.

Tseba ka meriana ea hau le ho anyesa.

• Meriana e mengata e fetela lebeseng la bo-mme. Boholo ba nako, sena se bolokehile ebile se lokile bakeng sa ngoana oa hau.
• Bua le mofani oa hau ka meriana efe kapa efe eo u e nkang. U SE KE UA emisa ho noa meriana ea hau u sa bua le mofani oa litšebeletso pele
• Meriana e neng e sireletsehile ha u le moimana e kanna ea se bolokehe kamehla ha o anyesa.
• Botsa ka lithethefatsi tse loketseng ho li nka ha u ntse u anyesa. American Academy of Pediatrics ’Komiti ea Lithethefatsi e boloka lethathamo la lithethefatsi tsena. Mofani oa hau a ka sheba lenane mme a bua le uena ka meriana eo u e nkang ha u anyesa.

U ka ima nakong ea ha u anyesa. U SE KE UA sebelisa ho anyesa bakeng sa thibelo ea bokhachane.

U na le menyetla e fokolang ea ho ima ha u anyesa haeba:

• Ngoana oa hau o ka tlase ho likhoeli tse 6.
• U anyesa feela, 'me lesea la hau ha le nke lebese le phofo.
• Ha u e-s'o be le nako ea ho ilela khoeli ka mor'a ho ba le ngoana.

Bua le mofani oa hau mabapi le thibelo ea bokhachane. U na le likhetho tse ngata. Likhohlopo, diaphragm, lipilisi tsa progesterone feela kapa li-shots, le li-IUD li sireletsehile ebile lia sebetsa.

Ho nyants'a ho liehisa ho khutla ha linako tse tloaelehileng tsa ho ilela khoeli. Mae a bomme a tla etsa lehe pele u ea khoeling e le hore u ka ima pele nako ea hau ea nako e qala hape.

Bo-mme ba baoki - ho itlhokomela; Ho fepa - ho itlhokomela

Lawrence RM, Lawrence RA. Sefuba le physiology ea lactation. Ka: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Silver RM, li-eds. Creasy le Resnik's Maternal-Fetal Medicine: Melao-motheo le Tloaelo. La 8th. Philadelphia, PA: Elsevier; 2019: khaolo ea 11.

Niebyl JR, Weber RJ, Briggs GG. Lithethefatsi le baemeli ba tikoloho nakong ea bokhachane le ho anyesa: teratology, epidemiology. 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 8.

Seery A. Ho fepa masea ka mokhoa o tloaelehileng. Ka: Kellerman RD, Bope ET, li-eds. Phekolo ea Hajoale ea Conn ea 2018. Philadelphia, PA: Elsevier Saunders; 2018: 1192-1199.