"U lokela ho tseba hore ho hlokahala 500 ho isa ho 700 kcal / letsatsi ho etsa lebese la matsoele. Ke ka lebaka leo ho leng bohlokoa ho beha leihlo lijo tsa hau nakong ena ea bohlokoa, haholo-holo boleng ba eona. Nakong ea ho anyesa, limatlafatsi li amoheloa hantle ke 'mele ”, ho fana ka maikutlo a Marina Colombani, setsebi sa lijo le micronutritionist. “Ha e le hantle, hase bongata bo bohlokoa. "Lipolokelo" tse bokelletsoeng nakong ea bokhachane li tsoela pele ho u fa matla, "oa hlalosa. Lenaneng la 'mè ea anyesang: re tsepamisa maikutlo ho mefuta e sa tšoaneng! Ka litholoana, meroho le protheine lijong ka 'ngoe, lijo tse nang le starchy, li-pulses, lihlahisoa tse peli kapa tse tharo tsa lihlahisoa tsa lebese ka letsatsi, litlhapi tse mafura hanngoe kapa habeli ka beke le metsi a se nang moeli. “Mosali ea antšang lesea la hae ’me a hlahisa lebese la 800 ho isa ho 900 ml ka letsatsi, o lokela ho noa bonyane lilithara tse 2 ho isa ho tse 2,5 tsa metsi letsatsi ka leng. Haeba metsi a hlakileng a laola ho noa, hydration e ka boela ea tsoa ho sopho, gazpachos kapa infusions ho phaella ", ho bolela setsebi.
Ho mamela 'mele oa hau
Nako ea ho anyesa ha ea lokela ho lumellana le ea lijo. Marina Colombani oa lemosa: “Ke habohlokoa ho ja lijo tse lekaneng ho ipeha kotsing ea ho khathala. Ke ka lebaka leo seneke se "lumelitsoeng" ho qoba ho otla ha pompo. E ka 'na ea e-ba peō ea oli e tletseng letsoho kapa selae sa bohobe bo nang le bohobe bo nang le botoro e nyenyane, seno se chesang, tholoana e ncha kapa compote ntle le tsoekere e eketsehileng, kapa esita le lero la litholoana. Qoba caffeine e fetelang lebeseng la letsoele (kopi e le 1 kapa 2 ka letsatsi boholo) le li-sodas. Haeba u batla ho noa seno-mapholi ka linako tse ling, ema ho fihlela u qetile ho fepa. 'Me u eme lihora tse 2-3 ho fana ka sefuba hape, "ho phethela Marina Colombani.
Ka video: Ho nyantša: na lesea la ka le fumana lebese le lekaneng?
Ha u anyesa, ho eletsoa ho ja lijo tse nang le phepo e nepahetseng ho tlatsa livithamine, liminerale, liprotheine, joalo-joalo. Re ka rata mefuta e itseng ea lijo hore e be le matla le ho susumetsa tlhahiso ea lebese.
Semela sa harese
'Mala oa harese o na le litlamorao tsa galactogenic. Ke ho re, e khothalletsa lactation. E fumanwa biring e lefifi (e seng tahi), tomoso ya motswadi kapa phofong ya Ovomaltine. Tomoso ea Brewer's, ka li-flakes, e fafatsoa ka salate, mohlala. E na le livithamine tsa sehlopha B tse sireletsang mala le ho matlafatsa lipekere le moriri. E matlafatsa sesole sa 'mele le tsamaiso ea methapo' me e tlisa liminerale 'meleng (potasiamo, calcium, iron, magnesium).
Litlhapi tse mafura
Li-anchovies, herrings, sardine le mackerel ke tse ling tsa litlhapi tse mafura. E ruile haholo ka omega 3, e ntle ea mafura acid, e kenya letsoho ntlafatsong ea tsamaiso ea methapo le boko ba ngoana. Li boetse li na le vithamine D le magnesium. Li-pickled, makotikoting kapa tse halikiloeng, u ka ja tlhapi e mafura hang kapa habeli ka beke.
Peo ea oli
Lialmonde, walnuts, makotomane a na le mafura a mangata a polyunsaturated. Ba kenya letsoho ts'ebetsong e nepahetseng ea tsamaiso ea methapo le lisele. E ruile haholo ka magnesium, e u thoba letsatsi lohle. Phello ea bona ea satiating e thusa ho thibela litakatso, tse tloaelehileng ha li anyesa. U se ke ua tsilatsila ho ja lipeo tsa oli tse tsoakiloeng, ho fapana le menyaka le menehelo. Letsatsi le tletseng letsoho le lekane.
Tee ea limela
Se ke oa tlola tee ea litlama ho anyesa! Ho na le haholo-holo fennel le verbena e thehiloeng. Li u lumella hore u lule u le metsi 'me u hlasimolle lactation ka lebaka la phello ea bona ea galactogenic. Re fumana tse ling
mabenkeleng a khethehileng a tlhaho kapa lipharmacy. Lebelo le nepahetseng la ho fumana liphetho? Felisa
Li-tea tse 3 tsa litlama ka letsatsi, li tšetsoe hantle.
Sehoete
E fumaneha selemo ho pota, rantipole e tletse melemo. E behe ho menu, e phehiloe kapa e tala. Hase feela hore e tletse vithamine C, B le K, empa hape e na le vithamine A. Sena se khothalletsa tsoelo-pele e nepahetseng ea pono. Ho atisa melemo ea eona, e sebelise e nokiloeng ka oli ea mohloaare kapa rapeseed.
Li-yogurts tsa linku
Haeba u belaella ho kula ha lebese la khomo, khetha li-yogurt le lichisi tse entsoeng ka lebese la poli kapa la nku ho sireletsa lesea la hao. Ke mehloli e metle ea calcium le protheine.
mahe
E humile ka omega 3, mahe (a ngotsweng Bleu-Blanc-Cœur, mohlala) a ka jewa letsatsi le leng le le leng ha tlhapi kapa nama e le siyo. Ha li fanoe hantle ka liprotheine, li tlisa tekanyo e ntle ea matla 'meleng. Hape ke mohloli oa bohlokoa oa vithamine B e matlafatsang ho tsepamisa mohopolo le boko.