U ka se nona joang nakong ea bokhachane

Litaba

• Seo u ka se jang ho laola boima ba 'mele
• Seo u lokelang ho se qoba lijong
• Menu ho laola boima ba 'mele
• Letsatsi la 1
• Letsatsi la 2
• Letsatsi la 3
• Likotsi tsa boima bo feteletseng nakong ea bokhachane

E le hore a se ke a beha boima bo bongata haholo nakong ea bokhachane, mokhachane o lokela ho ja a phetse hantle ntle le ho fetelletsa litaba, mme a leke ho etsa lintho tse bobebe nakong ea bokhachane, ka tumello ea setsebi sa pelehi.

Kahoo, ho bohlokoa ho eketsa tšebeliso ea lijo tse nang le fiber, livithamini le liminerale tse ngata, joalo ka litholoana, meroho le lijo tse felletseng, joalo ka raese, pasta le phofo ea koro e felletseng.

Boima bo ka fumanoang nakong ea bokhachane bo ipapisitse le BMI eo mosali a neng a e-na le eona pele a ima, mme e ka fapana ho tloha lipakeng tsa 7 ho isa ho 14 kg. Ho fumana hore na u ka fumana boima ba 'mele hakae, etsa tlhahlobo tlasa Gestational Weight Calculator.

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

Seo u ka se jang ho laola boima ba 'mele

Ho laola boima ba 'mele, basali ba lokela ho ja lijo tse nang le lijo tsa tlhaho le tse felletseng, ba khetha litholoana, meroho, raese, bijoux le phofo e felletseng, lebese le tlotsitsoeng le lihlahisoa le nama e omeletseng, e jang litlhapi bonyane habeli ka beke.

Ntle le moo, motho o lokela ho khetha ho ja lijo tse lokiselitsoeng hae, a sebelisa oli e nyane, tsoekere le oli ea mohloaare nakong ea ho pheha. Ho feta moo, mafura 'ohle a bonahalang a tsoang nameng le letlalong la khoho le tlhapi a lokela ho tlosoa ho fokotsa boholo ba lik'halori lijong.

Seo u lokelang ho se qoba lijong

Ho qoba ho nona haholo nakong ea bokhachane, ho bohlokoa ho qoba ho ja lijo tse nang le tsoekere, mafura le lik'habohaedreite tse bonolo, joalo ka phofo e tšoeu, lipompong, li-dessert, lebese le felletseng, li-cookie tse kentsoeng, nama e khubelu le e sebetsitsoeng, joalo ka boroso, bacon, boroso le salami.

Ho bohlokoa hape ho qoba tšebeliso ea lijo tse halikiloeng, lijo tse potlakileng, lino-mapholi le lijo tse hoammeng tse kang lipitsa le lasagna, kaha li ruile mafura le litlatsetso tsa lik'hemik'hale. Ntle le moo, motho o lokela ho qoba tšebeliso ea nama ea meroho ea nama le meroho, sopho e entsoeng ka phofo kapa linoko tse lokiselitsoeng, kaha li na le letsoai le lengata, le bakang ho boloka metsi le ho eketsa khatello ea mali.

Menu ho laola boima ba 'mele

Se latelang ke mohlala oa lenane la matsatsi a 3 ho laola boima ba 'mele nakong ea bokhachane.

Letsatsi la 1

• Lijo tsa hoseng: Khalase e le 'ngoe ea lebese le khutsitsoeng + 1 bohobe bo nang le chisi + selae se le seng sa papaya;
• Seneke ea hoseng: 1 yogurt ea tlhaho le granola;
• Lijo tsa motšehare: 1 nama ea nama ea khoho le mongobo oa langa le le lej + 4 col. sopho ea raese + 3 col. Sopho ea linaoa + salate e tala + 1 lamunu;
• Seneke sa thapama: Lero la phaenapole le koena + 1 tapioca le chisi.

Letsatsi la 2

• Lijo tsa hoseng: Avocado smoothie + 2 toast e entsoeng ka botlalo le botoro;
• Seneke ea hoseng: Banana e mashed e 1 e nang le habore + gelatin;
• Lijo tsa motšehare: Paseka e nang le tuna le sopho ea pesto + salate ea meroho e sautéed + lilae tse 2 tsa mahapu;
• Seneke sa thapama: 1 yogurt ea tlhaho e nang le flaxseed + 1 bohobe bo felletseng bo nang le curd.

Letsatsi la 3

• Lijo tsa hoseng: Khalase e le 1 ea lero la lamunu + 1 tapioca + chisi;
• Seneke ea hoseng: 1 yogurt e hlakileng + 1 col. li-toast tse 2 tsa folaxe;
• Lijo tsa motšehare: Sengoathoana se le seng sa tlhapi e phehiloeng + 2 litapole tse mahareng + meroho e phehiloeng + lilae tse 2 tsa phaenapole;
• Seneke sa thapama: Khalase e le 'ngoe ea lebese la skim + bohobe bo le bong bo nang le tuna.

Ntle le ho latela lijo tsena, ho bohlokoa hape ho ikoetlisa khafetsa, kamora ho bua le ngaka le ho fumana tumello ea eona, joalo ka ho hahlaula maoto kapa ho noha metsi. Bona Boikoetliso bo 7 bo Molemohali ho Itloaetsa Bokhachane.

Likotsi tsa boima bo feteletseng nakong ea bokhachane

Boima bo feteletseng nakong ea bokhachane bo ka baka likotsi ho mme le lesea, joalo ka khatello e phahameng ea mali, eclampsia le lefu la tsoekere la bokhachane.

Ntle le moo, ho ba motenya haholo ho boetse ho liehisa ho hlaphoheloa ha mosali nakong ea pelehi le ho eketsa menyetla ea hore lesea le be boima ho feta bophelo bohle. Bona hore na bokhachane ba mosali ea nonneng hakae.

Bona malebela a mang bakeng sa taolo ea boima ba 'mele nakong ea bokhachane ka ho shebella video e latelang: