Ho fepa ho lokela ho ba joang nakong ea bokhachane
Litaba
- Lijo tse lokelang ho jeoa nakong ea bokhachane
- Lijo Tseo re Lokelang ho li Qoba
- Khetho ea menyu nakong ea bokhachane
Ho bohlokoa hore nakong ea bokhachane mosali a be le phepo e leka-lekaneng 'me e na le limatlafatsi tsohle tse hlokahalang bakeng sa bophelo bo botle ba' m'e le kholo ea ngoana. Lijo li lokela ho ba le liprotheine tse ngata, litholoana le meroho, hape li lokela ho kenyelletsa lijo tse nang le folic acid, iron, calcium, zinc, omega-2, vithamine A le vithamine B12.
Ka lebaka lena, phepo e nepahetseng e bohlokoa ho fihlela litlhoko tsa phepo ea mosali le lesea le ntseng le hola, ntle le ho ba bohlokoa ho thusa ho lokisa 'mele oa mme bakeng sa pelehi le ho hlohlelletsa tlhahiso ea lebese.
Lijo tse lokelang ho jeoa nakong ea bokhachane
Lijo nakong ea bokhachane li tlameha ho ba le lijo-thollo tse ngata, meroho, litholoana, lebese le lihlahisoa tsa lebese, linaoa, tlhapi le nama e se nang mafura, joalo ka turkey le kana. Ho bohlokoa hore lijo li phehoe li halikiloe kapa li besoe ka mouoane, ho qoba lijo tse halikiloeng, lijo tse tsoakiloeng, lijo tse hoammeng le lijo tse seng li lokisitsoe.
Ntle le moo, ho bohlokoa ho kenyelletsa lijong tsa hau tsa letsatsi le letsatsi lijo tse nang le livithamini le liminerale tse bohlokoa bakeng sa bophelo bo botle ba mme le lesea, joalo ka:
- Vithamine A: lihoete, mokopu, lebese, yogurt, mahe, limango, broccoli le pepere e tšehla;
- B12 vithamine: lihlahisoa tsa lebese, mahe le lijo tse matlafalitsoeng;
- Omega 3: oli ea folaxe, lipeo tsa folaxe, avocado, oli ea mohloaare e sa tsoaloang, linate, chia le litholoana tse omisitsoeng;
- Calcium: lihlahisoa tsa lebese, meroho e lefifi, sesame le litholoana tse omisitsoeng, joalo ka walnuts;
- Zinc: linaoa le litholoana tse omisitsoeng joalo ka linate tsa Brazil, matokomane, linate tsa cashew le walnuts;
- Tšepe: linaoa, lierekisi, li-chickpea, mahe, lijo-thollo, bohobe bo sootho le meroho e tala le makhasi;
- Folic acid: spinach, broccoli, kale, asparagus, limela tsa brussels, linaoa le tamati.
Ntle le moo, ts'ebeliso ea protheine e bohlokoa molemong oa ho theha lisele tsa mme le lesea, haholo-holo ho trimester ea ho qetela ea bokhachane. Limatlafatsi tsena kaofela li bohlokoa ho thibela mathata a kang ho beleha pele ho nako, khaello ea mali, boima ba 'mele bo tlaase, ho holofala ha kholo le ho senyeha ha mmele, mohlala.
Lijo Tseo re Lokelang ho li Qoba
Lijo tse ling tse lokelang ho qojoa nakong ea bokhachane ke tsena:
- Litlhapi tse nang le mercury e ngata: ho bohlokoa hore basali ba je litlhapi bonyane habeli ka beke, leha ho le joalo ba lokela ho qoba tse nang le mercury, joalo ka tuna le swordfish, hobane mercury e tšela mokoallo oa placental mme e ka sitisa kholo ea methapo ea ngoana;
- Nama e tala, tlhapi, mahe le lijo tsa leoatleng: ho bohlokoa hore lijo tsena li phehiloe hantle, kaha ha li jeoa li le tala li ka baka chefo ea lijo, ntle le ho eketsa kotsi ea toxoplasmosis;
- Litholoana le meroho e hlatsoitsoeng hampe, ho qoba chefo ea lijo;
- Lino tse tahang:tšebeliso ea lino tse tahang nakong ea bokhachane e amahanngoa le ho lieha ho hola le ho hola ha lesea;
- Li-sweeteners tsa maiketsetso tse atisang ho fumanoa lijong kapa lihlahisoa tse bobebe, kaha tse ling ha li bolokehe kapa ha ho tsejoe hore na li ka kena-kenana le kholo ea lesea.
Tabeng ea kofi le lijo tse nang le caffeine, ha ho lumellanoe ka sena, leha ho le joalo ho khothaletsoa ho sebelisa 150 ho isa ho 300 mg ea caffeine ka letsatsi, ka kopi e le 1 ea espresso ea 30 ml e nang le hoo e ka bang 64 mg ea caffeine. Leha ho le joalo, ho bonts'oa hore ho lokela ho qojoa, kaha caffeine e ka tšela placenta mme ea baka liphetoho kholong ea lesea le ka popelong.
Ntle le moo, ho na le tee e sa buelloang nakong ea bokhachane hobane litlamorao ha li tsejoe nakong ea bokhachane kapa hobane li amana le ho ntša mpa. Bona hore na ke li-tea life tse sa buelloang nakong ea bokhachane.
Khetho ea menyu nakong ea bokhachane
Tafole e latelang e bontša lethathamo la matsatsi a mararo bakeng sa mokhachane ea se nang mathata a bophelo:
| Lijo tse kholo | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Koae eohle ea koro + chisi e tšoeu + 1 lero la tlhaho la lamunu | Lijo-thollo tse felletseng tse nang le lebese le halikiloeng + 1/2 senoelo sa litholoana tse entsoeng | Sipinachi omelet + 2 toast e feletseng + 1 lero la papaya le sa tsoekere |
| Seneke sa hoseng | Avocado smoothie e nang le thispone e le 1 ea flaxseed | 1 yogurt e nang le litholoana tse sehiloeng + 1 teaspoon ea peo ea chia | Banana e le 1 e nang le thispone e le 1 ea pere ea linate |
| Lijo tsa mots'eare | 100 dikgerama tsa letsoele la khōhō e halikiloeng + le lentile + lettuce le salate ea langa le le lej e nōkiloeng ka khaba e le 'ngoe ea oli ea folaxe + 1 tangerine | 100 dikgerama tsa salemone e halikiloeng le litapole tse halikiloeng + beetroot le salate ea rantipole e nōkiloeng ka khaba e le 'ngoe ea oli ea mohloaare + selae se le seng sa mahapu | 100 dikgerama tsa nama ea khomo ea fatše e nang le pasta ea wholegrain + salate ea linaoa e tala e nang le lihoete tse nokiloeng ka khaba e le 'ngoe ea oli ea mohloaare + selae se le seng sa mahapu |
| Seneke-thapama | Linate tse 1 tse tletseng letsoho + khalase e le 'ngoe ea lero la tlhaho le sa tsoekere | Selae se le seng sa papaya | Toast eohle e nang le chisi e tšoeu + 1 pere |
| Lijo tsa mantsiboea | Oat pancake e nang le jelly ea tlhaho le chisi kapa pere ea linate + khalase e le 'ngoe ea lero la tlhaho le sa tsoekere | Sandwich kaofela e nang le letsoele la khōhō e halikiloeng e tsamaeang le lettuce, langa le le lej le onion + 1 teaspoon ea oli ea mohloaare | Turkey salate ea matsoele e nang le phaenapole le teaspoon e 1 ea oli ea mohloaare |
| Seneke sa mantsiboea | 1 yogurt e mafura | 1 senoelo sa gelatin | 1 apole |
Lenaneo lena ha le bolele boholo ba lijo hobane ho latela boima ba mosali, leha ho le joalo e kopanya lijo tse 'maloa tse nang le limatlafatsi tse hlokahalang bakeng sa bokhachane bo phetseng hantle. Ho feta moo, ho bohlokoa hore motšehare mokhachane a sebelise metsi a 2 ho isa ho 2.5L ka letsatsi.
Mona ke seo u ka se jang ho fokotsa boima ba 'mele nakong ea bokhachane.
E Khothalletsoa Ho Uena
Cassey Ho senola ho loana le ho se ts'oanehe mabapi le lenyalo le bomme