Ho ja lijo tsa tsoekere

Gestational lefu la tsoekere ke tsoekere e phahameng maling (tsoekere) e qalang nakong ea bokhachane. Ho ja lijo tse nang le phepo e nepahetseng ho ka u thusa ho sebetsana le lefu la tsoekere la bokhachane. Litlhahiso tse latelang ke tsa basali ba nang le lefu la tsoekere la bokhachane ba sa nkeng insulin.

Bakeng sa phepo e nepahetseng, o hloka ho ja lijo tse fapaneng tse phetseng hantle.Ho bala mangolo a lijo ho ka u thusa ho etsa liqeto tse nepahetseng ha u reka.

Haeba u le nama kapa u ja lijo tse khethehileng, buisana le mofani oa tlhokomelo ea bophelo ho etsa bonnete ba hore u fumana phepo e nepahetseng.

Ka kakaretso, o lokela ho ja:

• Litholoana le meroho e mengata
• Liprotheine tse fokolang le mafura a phetseng hantle
• Lijo-thollo tse itekanetseng, tse kang bohobe, lijo-thollo, pasta le raese hammoho le meroho e nang le setache, joaloka poone le lierekisi
• Lijo tse fokolang tse nang le tsoekere e ngata, joalo ka lino-mapholi, maro a litholoana le liphaphatha

U lokela ho ja lijo tse tharo tse nyane ho isa ho tse itekanetseng le sejo se le seng kapa ho feta ka letsatsi. Se ke oa tlola lijo le lijo tse bobebe. Boloka palo le mefuta ea lijo (lik'habohaedreite, mafura le liprotheine) ka ho lekana letsatsi le letsatsi. Sena se ka u thusa ho boloka tsoekere ea mali e tsitsitse.

LIEKETSE

• Ka tlase ho halofo ea likhalori tseo u li jang li lokela ho tsoa lik'habohaedreite.
• Boholo ba lik'habohaedreite bo fumanoa lijong tse nang le setache kapa tse tsoekere. Li kenyelletsa bohobe, raese, bijoux, lijo-thollo, litapole, lierekisi, poone, litholoana, lero la litholoana, lebese, yogurt, cookies, lipompong, soda le lipompong tse ling.
• Likhabohaedreite tse nang le fiber e phahameng haholo ke khetho e nepahetseng. Mefuta ena ea lik'habohaedreite e bitsoa lik'habohaedreite tse rarahaneng.
• Leka ho qoba ho ja lik'habohaedreite tse bonolo, tse kang litapole, li-fries tsa french, raese e tšoeu, lipompong, soda le liswiti tse ling. Lebaka ke hore li etsa hore tsoekere ea hao ea mali e nyolohe kapele ka mor'a hore u je lijo tse joalo.
  
• Meroho e molemo bakeng sa bophelo bo botle ba hau le tsoekere ea mali. Thabela tse ngata tsa tsona.
• Li-carbohydrate lijong li lekantsoe ka ligrama. U ka ithuta ho bala bongata ba lik'habohaedreite lijong tseo u li jang.

LIJELELLO, LITLOTSI, LE LITLHAKU TSE TSOANG PELENG

Ja li-servings tse 6 kapa ho feta ka letsatsi. Mosebeletsi o mong oa lekana:

• Sengoathoana se le seng sa bohobe
• 1 ounce (ligrama tse 28) lijo-thollo tse seng li loketse ho jeoa
• 1/2 senoelo (105 dikgerama) raese e phehiloeng kapa pasta
• 1 Muffin ea Senyesemane

Khetha lijo tse nang le livithamini, liminerale, fiber le lik'habohaedreite tse phetseng hantle. Li kenyeletsa:

• Bohobe bo nang le lijo-thollo le li-crackers
• Lihlahisoa tsohle tsa lijo-thollo
• Lithollo tsohle, joalo ka harese kapa habore
• Linaoa
• Raese e sootho kapa e hlaha
• Paseka ea koro e felletseng
• Meroho e nang le setache, joalo ka poone le lierekisi

Sebelisa koro e felletseng kapa phofo e 'ngoe ea lijo-thollo ho pheha le ho baka. Ja bohobe bo nang le mafura a mangata, joalo ka li-tortilla, limafine tsa Manyesemane le pita bread.

LIMAPA

Ja li-servings tse 3 ho isa ho tse 5 ka letsatsi. Mosebeletsi o mong oa lekana:

• 1 senoelo (340 grams) meroho e makhasi, e tala
• Senoelo se le seng (340 grams) se phehiloe kapa se keloe meroho e tala e makhasi
• Senoelo sa 3/4 (ligrama tse 255) lero la meroho
• 1/2 senoelo (ligrama tse 170) tsa meroho e hahiloeng, e phehiloeng kapa e tala

Likhetho tse phetseng hantle tsa meroho li kenyelletsa:

• Meroho e mecha kapa e hoammeng ntle le sopho e tlatsitsoeng, mafura kapa letsoai
• Meroho e tala e lefifi le botala bo lefifi, joalo ka sepinichi, broccoli, lettuce ea Roma, lihoete le pelepele

LITHOLOANA

Ja li-servings tse 2 ho isa ho tse 4 ka letsatsi. Mosebeletsi o mong oa lekana:

• 1 litholoana tse mahareng tse felletseng (joalo ka banana, apole kapa lamunu)
• 1/2 senoelo (ligrama tse 170) tse entsoeng, tse hoamisitsoeng, tse phehiloeng kapa tse entsoeng ka makotikoting
• Senoelo sa 3/4 (limililitara tse 180) lero la litholoana

Likhetho tse ntle tsa litholoana li kenyelletsa:

• Litholoana kaofela ho fapana le maro. Ba na le fiber e ngata.
• Litholoana tsa Citrus, joalo ka lilamunu, litholoana tsa morara le li-tangerine.
• Maro a litholoana ntle le tsoekere e ekelitsoeng.
• Litholoana tse ncha le lero la tsona. Li na le phepo e ntle ho feta mefuta e hoammeng kapa ea makotikoting.

LEBESA LE LETSATSI

Ja li-servings tse 4 tsa lihlahisoa tsa lebese tse se nang mafura a mangata kapa tse se nang mafura ka letsatsi. Mosebeletsi o mong oa lekana:

• Kopi e le 1 (mililitere tse 240) lebese kapa yogurt
• 1 1/2 oz (42 grams) chisi ea tlhaho
• 2 oz (56 grams) chisi e sebetsitsoeng

Likhetho tse nepahetseng tsa lebese li kenyelletsa:

• Lebese le se nang mafura a mangata kapa yogate. Qoba yogurt ka tsoekere e ekelitsoeng kapa lintho tse tsoekere tsa maiketsetso.
• Lihlahisoa tsa lebese ke mohloli o moholo oa protheine, calcium le phosphorus.

Protheine (nama, tlhapi, linaoa omisitsoeng, mahe, 'me matsoele)

Ja li-servings tse 2 ho isa ho tse 3 ka letsatsi. Mosebeletsi o mong oa lekana:

• 2 ho isa ho 3 oz (ligrama tse 55 ho isa ho tse 84) nama e phehiloeng, likhoho kapa tlhapi
• 1/2 senoelo (ligrama tse 170) linaoa tse phehiloeng
• 1 lehe
• 2 tablespoons (30 dikgerama) botoro ea peanut

Likhetho tse nepahetseng tsa protheine li kenyelletsa:

• Litlhapi le likhoho. Tlosa letlalo ho kana le turkey.
• Ho fokotsa likhomo tsa nama ea khomo, ea veal, ea nama ea kolobe kapa ea naha.
• Fokotsa mafura 'ohle a nama. Bake, besitse, o besele, 'me u phehe ho e-na le ho hadika. Lijo tse tsoang sehlopheng sena ke mehloli e metle ea livithamini tsa B, protheine, tšepe le zinki.

LIMAKATSO

• Lipompong li na le mafura a mangata le tsoekere, kahoo fokotsa hore na u li ja hangata hakae. Boloka boholo ba likarolo li le nyane.
• Le lipompong tse se nang tsoekere e kanna ea se khetho e ntle ka ho fetisisa. Lebaka ke hobane li kanna tsa se na li-carbohydrate kapa likhalori.
• Botsa likhaba kapa lifereko tse eketsehileng ebe u arola lijo tse theolelang le ba bang.

MAFURI

Ka kakaretso, o lokela ho lekanyetsa ho ja lijo tse mafura.

• Tsamaea habonolo ka botoro, majarine, ho apara salate, oli e phehang le li-dessert.
• Qoba mafura a nang le mafura a mangata a kang hamburger, chisi, bacon le botoro.
• Se ke oa khaola mafura le oli lijong tsa hau ka botlalo. Li fana ka matla bakeng sa kholo mme li bohlokoa molemong oa kholo ea boko ba lesea.
• Khetha lioli tse phetseng hantle, joalo ka oli ea canola, oli ea mohloaare, oli ea matokomane le oli ea safflower. Kenyelletsa linate, li-avocado le mehloaare.

LIPHETOHO TSE LING TSA BOPHELO

Mofani oa hau a ka fana ka tlhahiso ea leano le sireletsehileng la boikoetliso. Ho tsamaea hangata ke mofuta o bonolo ka ho fetisisa oa boikoetliso, empa ho sesa kapa boikoetliso bo bong bo tlase bo ka sebetsa hantle. Ho ikoetlisa ho ka u thusa ho boloka tsoekere e maling a hao e laolehe.

Sehlopha sa hau sa tlhokomelo ea bophelo bo botle se teng ho u thusa

Qalong, ho rera lijo ho ka ba boima haholo. Empa ho tla ba bonolo ha o ntse o fumana tsebo e eketsehileng ka lijo le litlamorao tsa tsona tsoekere ea hao ea mali. Haeba u na le mathata ka moralo oa lijo, bua le sehlopha sa hau sa tlhokomelo ea bophelo. Ba teng ho tla u thusa.

Ho ja lijo tsa tsoekere

American College of Obstetrics le Gynecology; Komiti ea Bulletins ea Tloaelo - Lithibela. Itloaetse Bulletin No. 137: Gestational lefu la tsoekere mellitus. Gynecol e thibelang. 2013; 122 (2 Pt 1): 406-416. PMID: 23969827 www.ncbi.nlm.nih.gov/pubmed/23969827.

Mokhatlo oa Amerika oa lefu la tsoekere. 14. Tsamaiso ea lefu la tsoekere nakong ea bokhachane: litekanyetso tsa tlhokomelo ea bongaka ho lefu la tsoekere - 2019. Tlhokomelo ea lefu la tsoekere. 2019; 42 (Tlatsetso ea 1): S165-S172. PMID: 30559240 www.ncbi.nlm.nih.gov/pubmed/30559240.

Landon MB, Tonakholo ea Catalano, Gabbe SG. Lefu la tsoekere le thatafatsa bokhachane. 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 40.

Metzger BE. Lefu la tsoekere le bokhachane. Ka: Jameson JL, De Groot LJ, oa Kretser DM, et al, eds. Endocrinology: Batho ba baholo le bana. La 7th. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 45.