Lijo tsa basali ba bakhachane: U se ke ua beha boima bo bongata haholo le ho netefatsa bophelo bo botle ba lesea

Litaba

• 1. Bolokolohi ba ho ja ntho e ngoe le e ngoe, empa ka tekano
• 2. Ja salate pele ho lijo tse kholo
• 3. Qoba letsoai le lengata
• 4. Noa maro a mangata
• 5. Seo u lokelang ho se etsa ka takatso ea lipompong
• 6. E-ba le lijonyana tse phelisang hantle

Ho boloka boima bo botle nakong ea bokhachane, o lokela ho ja lijo tse nang le fiber, protheine le litholoana. Mokhahlelong ona, mosali ha a lokela ho latela mofuta ofe kapa ofe oa lijo ho theola boima ba 'mele' me lijo ha lia lokela ho ba le lithibelo tse kholo, empa o tlameha ho lula a phetse hantle le ka linako tse ling e le hore lesea le fumane limatlafatsi khafetsa le ho boloka kholo ea lona ka tsela e nepahetseng.

Kahoo, o lokela ho becha ka lebese, yogurts le chisi e omeletseng, litholoana, meroho le nama e fapaneng, o shebile haholo boleng ba lijo eseng li-calories. Ka tlase lethathamo la malebela a ho boloka boima ba 'mele nakong ea bokhachane:

1. Bolokolohi ba ho ja ntho e ngoe le e ngoe, empa ka tekano

Mokhachane ea bolokileng boima bo lekaneng mohatong o mong le o mong oa bokhachane a ka ikutloa a lokolohile haholoanyane likhethong tsa lijo, empa boleng ba lijo bo tlameha ho bolokoa. Lijo li lokela ho jeoa ka hora e 'ngoe le e' ngoe ea 3h - 3: 30h, ka nyane mme e lokela ho ba le fiber, livithamini le liminerale tse ruileng.

Kahoo, motho o lokela ho khetha raese e sootho, lebese le tlotsitsoeng le lihlahisoa tse tsoang le litholoana tsa lijo tse theolelang lijong le lijong tse bobebe. Lijo tse khubelu e ka ba karolo ea lenane la makhetlo a mabeli ho isa ho a mararo ka beke, empa o ntse o hloka ho qoba lijo tse halikiloeng le litokisetso tse mafura haholo, ntle le bacon, boroso, salami le boroso. Bona ho eketsehileng ka hore na ho ja ka mebala-bala ho ka ntlafatsa bophelo bo botle joang.

2. Ja salate pele ho lijo tse kholo

Ho ja salate pele ho lijo tsa mots'eare le lijo tsa mantsiboea ho thusa ho fokotsa palo ea lijo tse jeoang le ho thibela keketseho e feteletseng ea glycemia kamora lijo. Ntle le ho ba mebala-bala, salate e lokela ho kenyelletsa meroho e tala e lefifi joalo ka khale, kaha e ruile ka folic acid e bohlokoa bakeng sa nts'etsopele ea sistimi ea methapo ea ngoana. Ho bohlokoa hape ho hopola hore meroho e tla jeoa e le tala e hloka ho hlatsuoa hantle le ho hloekisoa, le hore mofuta ona oa salate o lokela ho qojoa ha o jeoa kantle ho ntlo, kaha o ka silafala mme oa baka toxoplasmosis. Bona hore na ke Lijo life tse nang le kotsi ea Toxoplasmosis.

3. Qoba letsoai le lengata

Letsoai le fetelletseng le lokela ho qojoa e le hore ho se be le poloko ea metsi le kotsi ea ho ba le khatello ea mali, e ka lebisang likotsing tsa bokhachane joalo ka pre-eclampsia. Ho feta moo, liphetoho tsa lihormone tse etsahalang nakong ea bokhachane li se li ntse li baka ho bolokoa ha mokelikeli, e leng se etsang hore ho be bohlokoa le ho feta ho laola letsoai nakong ena. Kahoo, motho o lokela ho fokotsa letsoai le ekelitsoeng ho pheha lijo, a khethe litlama tse nkhang hamonate tse kang konofolo, parsley le thyme, mme a qobe lihlahisoa tse tsoetseng indastering tse nang le letsoai le lengata, joalo ka lijo tse bobebe tse pakiloeng le lijo tse hoammeng tse hoamisitsoeng. Sheba likotsi le mathata a pre-eclampsia.

4. Noa maro a mangata

Nakong ea bokhachane ho bohlokoa le ho feta ho eketsa mokelikeli oa hau ho 2,5 L ka letsatsi, haholo-holo metsi. Metsi a thusa ho fokotsa ho boloka metsi le ho thibela ho patoa, ntle le ho ba bohlokoa bakeng sa ho tlosa lihlahisoa ho tsoa metabolism ea lesea e lokelang ho felisoa. Mokhachane o boetse o noa lino-mapholi tsa tlhaho le litae tse senang tsoekere, leha ho le joalo li-tea tse ling ha li khothaletsoe nakong ena, joalo ka tee ea boldo le sinamone. Sheba lenane le felletseng la Tee tseo mokhachane a ke keng a li nka.

5. Seo u lokelang ho se etsa ka takatso ea lipompong

Ha takatso ea lipompong e fihla, karabelo ea pele e ntse e lokela ho ba ho e qoba kapa ho e thetsa ka ho ja litholoana, hobane tsoekere ea lemalla 'me ho ba thata le ho feta ho hanela takatso eo. Leha ho le joalo, ha takatso ea lipompong e sa thibelehe, motho o lokela ho khetha libaka tse ka bang 2 tsa chokolete e lefifi le ka seoelo bakeng sa li-dessert tse tsoekere. Ho bohlokoa hape ho hopola hore nako e ntle ea ho ja lipompong ke kamora ho ja haholo, ha salate e ngata e se e jeoe, kaha sena se tla fokotsa litlamorao tsa tsoekere maling.

6. E-ba le lijonyana tse phelisang hantle

Ho ba le li-snacks tse phetseng hantle lapeng le ka mokotlaneng oa hau oa chelete ho bohlokoa bakeng sa ha takatso ea lijo e hlaha kapa ha o le kantle mme nako ea lijo e fihlile. Ha u le hae, ho bohlokoa hore u be le yogurt e se nang mafura a mangata, litholoana tse fapaneng, li-crackers u sa li tlatse, chisi tse tšoeu tse kang ricotta le bohobe kapa toast ea wholemeal, ha u le ka mokotleng u ka nka litholoana tse omisitsoeng, matokomane le linate ntle le ho eketsa letsoai ho tima tlala e le lijo tse felletseng li ke ke tsa etsoa.

Kahoo, bakhachane ba nang le boima ba 'mele bo lekaneng ba tlameha ho hlokomela tlhokomelo ea bona ka lijo tseo ba li jang, leha ba se na lithibelo tse matla le lithibelo. Lijo tse nepahetseng li tla boloka boima ba 'mele, li fane ka limatlafatsi tse hlokahalang kholisong e ntle ea lesea, li boloke' mè le ngoana li phetse hantle 'me li nolofatse boima ba mosali kamora ho ima. Bona hore na ke lijo life tse thibetsoeng ho bakhachane.