Mokhoa oa ho theola boima ba 'mele ka polokeho le kapele

Litaba

• Na ho anyesa ho u thusa ho theola boima ba 'mele boimana?
• U ka lebella ho theola boima ba 'mele kapele hakae?
• Ke hloka li-calories tse kae ha ke ntse ke anyesa?
• Na ho bolokehile ho thibela likhalori ha u ntse u anyesa?
• Malebela a 6 ho u thusa ho theola boima ba 'mele ha u ntse u anyesa
• 1. E-ea tlaase-carb
• 2. Ikoetlise ka mokhoa o sireletsehileng
• 3. Lula u le metsi
• 4. Se ke oa tlola lijo
• 5. Ja khafetsa
• 6. Phomola ha o khona
• Nako ea ho batla thuso
• Tsa Tsau-tsau

Na ho anyesa ho u thusa ho theola boima ba 'mele boimana?

Ho anyesa ho ka u thusa ho theola boima ba 'mele kamora ho ima, empa boima ba' mele boo u tla bo theola bo fapana ho bohle.

Ho belisa hangata ho chesa lik'hilojule tse 500 ho isa ho tse 700 ka letsatsi. Ho theola boima ba 'mele ka polokeho ha u ntse u anyesa, ho bohlokoa ho latela litlhahiso tsa ngaka ea hau mabapi le hore na o hloka ho ja lik'hilojule tse kae letsatsi le letsatsi. Hape o tla hloka ho fumana tumello ho ngaka ea hau pele o qala ho ikoetlisa kamora ho beleha.

Bala pele ho ithuta haholoanyane ka ho theola boima ba 'mele kamora' pelehi ha u ntse u anyesa.

U ka lebella ho theola boima ba 'mele kapele hakae?

Lintho tse 'maloa li tla ama hore na o lahleheloa ke boima ba' mele kapele hakae nakong ea bokhachane, ho kenyelletsa:

• metabolism ea hau
• lijo tsa hau
• u ikoetlisa hangata hakae
• boima bo bokae boo u bo fumaneng nakong ea bokhachane

Ho latela boima boo u bo fumaneng nakong ea bokhachane, ho ka nka likhoeli tse tšeletseng ho isa ho tse robong, kapa ho fihlela selemo kapa ho feta ho theola boima boo u bo fumaneng. Basali ba bang ha ba lahleheloe ke tsohle.

Ho tloaelehile ho theola liponto tse 13 haufinyane kamora ho pepa. Ho fokotsa boima ba 'mele kapele ho tsoa ho lesea, placenta le amniotic fluid. Chelete ena e ka fapana ho latela boholo ba lesea la hau kapa hore na u bolokile mokelikeli o mongata nakong ea bokhachane.

Ho latela tahlehelo ena ea boima ba 'mele ea pele, o tla hloka ho nka likhalori tse fokolang ho feta tseo o li chesang ho theola boima ba' mele. Empa ka mabaka a bophelo bo botle le polokeho, u tla batla ho theola boima ba 'mele butle-butle' me u je bonyane likhalori tse 1,800 ka letsatsi ha u ntse u anyesa. Sena se tla boloka phepelo ea hau ea lebese e phahame le ho u fa matla a lekaneng.

U ka ikemisetsa ho lahleheloa ke ponto e le 'ngoe ho isa ho tse peli ka beke. U ka iphumana u khutletse boima ba hau ba pelehi kamora ho anyesa ka likhoeli tse tšeletseng. Bakeng sa basali ba bang, ho ka nka selemo kapa tse peli.

Ho ka nka nako e teletsana ho theola boima ba 'mele haeba o kile oa ima pele kapa haeba o fumane liponto tse fetang 30 ho isa ho 35 nakong ea bokhachane.

Ke hloka li-calories tse kae ha ke ntse ke anyesa?

Ho ipapisitsoe le likhothaletso tsa ho noa likhalori tsa letsatsi le letsatsi bakeng sa basali ba lilemo li 19 ho isa ho tse 50, ho ipapisitse le mokhoa oa hau oa bophelo, ho ka hlokahala hore u je li-calories tse ngata ka letsatsi ha u ntse u anyesa.

Ho boloka boima ba hau ba hajoale ha o ntse o anyesa, le ho boloka tlhahiso ea lebese le matla a hau, o tla hloka ho ja li-calories tse 450 ho ea ho tse 500 ka letsatsi.

• ho lula fatše: li-calories tse 2 250 ho ea ho 2 500 ka letsatsi
• Mokhoa oa bophelo o itekanetseng: li-calories tse 2,450 ho ea ho 2 700 ka letsatsi
• mokhoa oa bophelo o mafolofolo: li-calories tse 2,650 ho isa ho 2,900 ka letsatsi

Hang ha u se u hlokometse kakaretso ea likhalori tseo u lokelang ho li ja letsatsi le letsatsi, leka ho etsa bonnete ba hore boholo ba likhalori tsa hau li tsoa lijong tse nang le limatlafatsi. Tsena li kenyelletsa:

• lithollo kaofela
• litholoana
• meroho
• protheine e omeletseng

Haeba u leka ho theola boima ba 'mele, qoba lijo tse se nang letho tse kang:

• bohobe bo bosoeu
• bijoux
• di-cookie
• thepa e besitsoeng
• senama kapa lijo tse potlakileng

U kanna ua hloka ho nka multivitamin kapa u ka tsoelapele ho noa vithamine ea hau ea bakhachane ha u ntse u anyesa. Botsa ngaka ea hau hore na e tlatselletsa eng.

Na ho bolokehile ho thibela likhalori ha u ntse u anyesa?

Le ha o leka ho theola boima ba 'mele, etsa bonnete ba hore o sebelisa bonyane li-calories tse 1,800 ka letsatsi ha o ntse o anyesa. O ka tlatselletsa lijo tsa hau ka boikoetliso hang ha o hloekisitsoe ke ngaka ea hau. Bakeng sa basali ba bangata, hangata sena se ba teng kamora libeke tse tšeletseng ka mor'a ho pepa, leha ho ka ba telele ha u ka beleha pelehi, kapa mathata nakong ea pelehi kapa kamora 'pelehi.

Malebela a 6 ho u thusa ho theola boima ba 'mele ha u ntse u anyesa

Ho bohlokoa ho boloka phepo e nepahetseng ha u ntse u anyesa e le hore u ka hlahisa lebese le nang le phepo bakeng sa lesea la hao. Seo se bolela hore ho khaola likhalori ha se kamehla e ka bang khetho e bolokehileng.

Leha ho le joalo, ho na le lintho tse 'maloa tseo u ka li etsang ho ts'ehetsa tahlehelo ea boima ba' mele ka polokeho ha u ntse u anyesa.

1. E-ea tlaase-carb

Ho fokotsa palo ea lik'habohaedreite tseo u li jang ho ka u thusa ho theola boima ba 'mele ka potlako. Empa etsa bonnete ba hore o tlatselletsa ka liprotheine tse ngata, litholoana le meroho. Ikemisetsa ho ja bonyane li-calories tse 1 800 ka letsatsi, 'me u lule u bua le ngaka pele u qala ho ja lijo tse ling tse ncha.

2. Ikoetlise ka mokhoa o sireletsehileng

Hang ha ngaka ea hau eu hlakisitse hore u ikoetlise, butle-butle u boele u sebetse. Shebana le boikoetliso bo bolokehileng ba kamora 'pelehi ka yoga le ho tsamaea le ngoana oa hau.

U ka qala ka ho ikoetlisa metsotso e 20 ho isa ho e 30 ka letsatsi. Sebetsa boikoetliso bo itekanetseng ho fihlela metsotso e 150 ka beke.

Leka ho anyesa lesea la hau pele u sebetsa ho qoba engorgement.

3. Lula u le metsi

Ha o anyesa, ho bohlokoa hore o lule o le metsi. Leka ho noa linoelo tse 12 tsa metsi letsatsi le leng le le leng.

Metsi a nooang le maro a hlakileng a tla thusa 'mele oa hau ho ntša boima ba metsi, hape. 'Me u qobe lino tse nang le tsoekere haeba u leka ho theola boima ba' mele, kaha tsena li tletse lik'halori tse se nang letho.

4. Se ke oa tlola lijo

Se ke oa tlola lijo ha u ntse u anyesa, leha o leka ho theola boima ba 'mele. Ho tlohela lijo ho ka fokotsa metabolism ea hao 'me ha etsa hore matla a hao a theohe, e leng se ka etsang hore ho be thata le ho feta ho ba mafolofolo le ho hlokomela ngoana oa hao.

Hape, ho ja lik'hilojule tse fokolang haholo ka letsatsi ho ka etsa hore boima ba 'mele bo fokotsehe kapa bo emise.

Haeba u se na nako e ngata ea ho ja, leka ho ja lijo tse bobebe tse nyane letsatsi lohle.Morero o motle ke ho ba le seneke se phetseng hantle, joalo ka tholoana, kamora ho fepa lesea la hau ho tlatsa likhalori tse lahlehileng.

5. Ja khafetsa

Ntle le ho se je lijo, ho ja khafetsa ho ka thusa ho ts'ehetsa lipheo tsa hau tsa boima ba 'mele. Lijo khafetsa li ka u thusa ho ba le matla a mangata letsatsi lohle.

Ikemisetsa lijo tse tharo le li-snacks tse peli ka letsatsi. Le ha o lula o lapile ha o ntse o anyesa, o kanna oa hloka ho eketsa lijo tse bobebe tse bobebe ho pholletsa le letsatsi.

6. Phomola ha o khona

Ho ka ba thata ho fumana nako ea ho phomola ha u na le ngoana e mocha. Empa leka ho robala ka hohle kamoo u ka khonang. E ka thusa mmele oa hau ho fola kapele mme o ka theola boima ba mmele kapele.

Ho robala hape ho bohlokoa hang ha u khutlela ho ikoetlisa. Ke hobane mesifa ea hau e hloka ho phomola le ho fola kamora ho ikoetlisa.

Haeba lesea la hao le fepa bosiu bohle, leka ho robala nakoana nakong ea ha ngoana a robetse.

Nako ea ho batla thuso

Bona ngaka ea hau haeba u amehile ka ho theola boima ba 'mele kamora' pelehi. Ba ka lekola lijo tsa hau le mokhoa oa hau oa bophelo, mme ba fana ka litlhahiso tse nepahetseng tsa ho theola boima ba 'mele.

Ka mohlala, haeba u na le bothata ba ho theola boima ba 'mele, ho ka' na ha e-ba kotsi hore u fokotse palo ea lik'halori tseo u li jang likhoeli tse tšeletseng kamora 'pelehi ha lesea la hao le qala ho tiea.

Haeba o sa thaba sebopehong sa 'mele oa hau, ngaka ea hau e kanna ea khona ho khothaletsa moeletsi, setsebi, kapa setsebi sa tahlehelo ea boima ba' mele se sebetsang le bo-mme ba pelehi.

Tsebisa ngaka ea hau haeba u tšoenyehile hore u theola boima ba 'mele kapele ha u ntse u anyesa (liponto tse fetang e le' ngoe ho isa ho tse peli ka beke.) U kanna ua hloka ho tlatselletsa lijo tsa hau ka lijo tse ling kapa lijo tse bobebe letsatsi lohle. Sena se ka thusa ho boloka phepelo ea lebese.

Tsa Tsau-tsau

Hopola hore ho nkile likhoeli tse robong ho nona nakong ea bokhachane, ka hona, e-ba mosa ho 'mele oa hau ha u ntse u qala leeto la hau la ho theola boima ba' mele. Basali ba bang ba fumana ho nka likhoeli tse tšeletseng ho isa ho tse robong ho khutlela boima ba bona ba pelehi. Bakeng sa ba bang, ho ka nka selemo ho isa ho tse peli.

Leka hore u se ke ua ipapisa le ba bang. Fokotsa ho ikoetlisa butle-butle 'me u shebane le ho ja lijo tse nepahetseng ntle le ho thibela lik'hilojule tse ngata ha u ntse u anyesa.