Mokhoa oa ho ba le bokhachane bo phetseng hantle

Litaba

• Mokhachane o hloka likhalori tse kae ka letsatsi
• Lisebelisoa tsa bohlokoa nakong ea bokhachane
• Mokhachane a ka beha boima ba liponto tse kae boima ba 'mele

Lekunutu la ho netefatsa bokhachane bo phetseng hantle le iphepa ka phepo e nepahetseng, eo ntle le ho netefatsa boima bo lekaneng ba 'm'a le lesea, e thibelang mathata a atisang ho hlaha nakong ea bokhachane, joalo ka khaello ea mali kapa masapo, a ka fokotsang boleng ba ona. bophelo ba mme le lesea.

Litlhoko tsa liprotheine, livithamini le liminerale li eketseha haholo nakong ea bokhachane, ka hona, ho bohlokoa ho ja lijo tse matlafatsang, e le hore ngoana a fumane limatlafatsi tsohle tseo a li hlokang ho nts'etsapele hantle ho netefatsa hore o na le kholo e nepahetseng ea kelello, a qoba boima ba 'mele nakong ea tsoalo esita le ho holofala, joalo ka mokokotlo oa mokokotlo.

Mokhachane o hloka likhalori tse kae ka letsatsi

Leha caloric ea mme e hloka ho eketsa likhalori tse 10 feela ka letsatsi ho 1 trimester, nakong ea trimester ea 2 keketseho ea letsatsi le letsatsi e fihla ho 350 Kcal mme ho trimester ea boraro ea bokhachane e fihla keketseho ea 500 Kcal ka letsatsi.

Lisebelisoa tsa bohlokoa nakong ea bokhachane

Nakong ea bokhachane, ho netefatsa kholo e ntle ea lesea le bophelo bo botle ba mme ho hlokahala hore ho noe limatlafatsi tse ngata, haholo folic acid, magnesium, iron, iodine, zinki le selenium.

• Folic acid - Tlatsetso ea matlapa a asiti ea folic a lokela ho qalisoa bonyane likhoeli tse 3 pele ho bokhachane, tlasa boeletsi ba bongaka, ho qoba ho senyeha ha lesea mme ho lokela ho emisoa ha ngaka e ho khothaletsa. Bona lijo tse ling tse nang le folic acid ho: Lijo tse nang le asiti e ngata.
• Selenium le zinki - Ho fihlela bongata ba selenium le zinki ja feela nate ea Brazil letsatsi le leng le le leng. Tlatsetso ena ea tlhaho e thusa ho thibela ponahalo ea mathata ho lesea le ho se sebetse ha qoqotho.
• Iodine - Leha bongata ba iodine bo phahame nakong ea bokhachane, ha ho na khaello ea diminerale ena, ka hona, ha ho hlokahale ho e tlatselletsa hobane e teng ka letsoai le nang le iodized.
• Magnesiamo - Ho fihlela palo e nepahetseng ea magnesium nakong ea bokhachane, ho ka eketsoa vithamine e nang le kopi e le 'ngoe ea lebese, banana e le 1 le 57 g ea peo ea mokopu, e nang le likhalori tse 531 le 370 mg ea magnesium.
• Liprotheine - Ho ja palo ea protheine e hlokahalang nakong ea bokhachane eketsa 100 g ea nama kapa 100 g ea soya le 100 g ea quinoa, mohlala. Ho ithuta haholoanyane bona: Lijo tse nang le liprotheine tse ngata.

Tlatsetso ea limatlafatsi tsena le tsona li ka etsoa matlapeng, ho latela tlhahiso ea bongaka.

Li-vithamine tse ling, tse kang A, C, B1, B2, B3, B5, B6 kapa B12, le tsona li bohlokoa nakong ea bokhachane, empa bongata ba tsona bo fihlelleha habonolo ka lijo 'me ha ho tlatsetso e hlokahalang.

Bona hape: Lisebelisoa tsa tlhaho tsa vithamine bakeng sa bakhachane.

Mokhachane a ka beha boima ba liponto tse kae boima ba 'mele

Haeba, pele a ima, mme o ne a le boima bo tloaelehileng, a na le BMI lipakeng tsa 19 le 24, o tlameha ho ba le boima ba 'mele lipakeng tsa 11 le 13 kilos nakong eohle ea bokhachane. Sena se bolela phaello ea boima ba 1 ho ea ho 2 kg likhoeling tsa pele tse tharo tsa kemaro, khoeling ea bobeli ea bobeli keketseho ea lipakeng tsa 4 le 5 kg, le tse ling tse 5 kapa tse 6 tsa kilos kamora likhoeli tse 6 ho fihlela lesea le hlaha, khoeling ea boraro .

Haeba mme, pele a ima, o na le BMI e ka tlase ho 18, boima bo phetseng hantle bo pakeng tsa 12 le 17 kg bakeng sa likhoeli tse 9 tsa bokhachane. Ka lehlakoreng le leng, haeba mme a le boima bo feteletseng ka BMI lipakeng tsa 25 le 30 phaello e boima ea 'mele e ka ba 7 kg.

Tlhokomeliso: Calculator ena ha e tšoanelehe bakeng sa bokhachane bo bongata.

Bona le mokhoa oa ho netefatsa bokhachane bo phetseng hantle kamora lilemo tse 30 ho: Tlhokomelo nakong ea bokhachane bo kotsing e kholo.