Esita le ka lijo tse fapa-fapaneng le tse leka-lekaneng, mosali a le mong ho ba bararo o haelloa ke livithamine le liminerale nakong ea bokhachane. Nakong ena, litlhoko tsa tšepe le vithamine D habeli le litlhoko tsa iodine le vithamine B9 li eketseha ka 30%. Ka hona ho bohlokoa ho etella pele, le pele o ima.

Melemo ea Omega-3 ho bakhachane e ntse e bonahala haholoanyane. Lilipids tsena tsa boleng bo botle (mafura) li tlatsetsa bophelong bo botle ba moimana le ba lesea le e-s'o hlahe.

Li-Omega-3 tse ling li kenya letsoho haholo ntlafatsong ea mahlo a lesea le lisele tsa boko: DHA le EPA. Liphuputso ho bana ba banyenyane li bontšitse hore litekanyetso tse ntle tsa omega-3 nakong ea tsoalo li potlakisa khōlo ea pono 'me li ka ba tsa eketsa IQ ea bona.

Ho phaella moo, ho bo-'mè ba lebeletseng, boemo bo botle ba Omega-3 bo ba thusa ho boloka boitšoaro bo botle nakong eohle ea bokhachane esita le ka mor'a ho beleha: basali ba jang omega 3 ka ho fetisisa ba utloa bohloko bo fokolang ho tloha Postpartum baby blues.

Screen bakeng sa khaello ea Omega-3

Litekanyo tsa Omega-3 ea mali lia khoneha empa li theko e boima ebile ha li sebelisoe haholo. Leha ho le joalo, ho netefalitsoe hore Omega-3s hangata e haella lipoleiting tsa rona. Ho qoba mefokolo, ho kgothaletswa ho ja tlhapi ka makhetlo a mabeli ka beke, ho kenyelletsa le litlhapi tse mafura hang. Haeba o ja hanyane haholo, ho ka etsahala hore o na le khaello ea Omega-2.

Tabeng ena, becha ka lijo tse nang le haholo:

• Litlhapi tse nang le oli joalo ka herring, mackerel, sardine e ncha, tuna e ncha kapa e entsoeng ka makotikoting, trout, eel, anchovies, joalo-joalo.
• Lijo tsa Leoatle : li-oyster (tse phehiloeng) ka ho khetheha
• Mahe a khoho a feptjoang ka flaxseed
• Linate: linate haholo-holo, empa hape le lialmonde, makotomane, pistachios, cashews
• Oli: perilla, camelina, nigella, hemp, walnuts, rapeseed, soya. Empa e-ba hlokolosi hobane Omega-3 e teng ka har'a oli ena e fetotsoe hanyenyane feela ho ba DHA le EPA.

Ka hona ho bohlokoa ho ho rata lihlahisoa tsa liphoofolo e boletsoeng pejana.

U ka boela ua nka li-supplement tsa lijo tse thehiloeng ho oli ea tlhapi nakong ea bokhachane le ho anyesa. Botsa ngaka kapa rakhemisi oa hau.

Vithamine B9 (eo hape e bitsoang folic acid kapa folate) e bohlokoa ho tloha matsatsing a pele a bokhachane hobane e ameha ka ho toba tlhahisong ea liphatsa tsa lefutso (ho kenyeletsoa DNA) le ho thehoa ha tsamaiso ea methapo ea lesea e hlahang qalong ea bokhachane. Khaello ea 'm'a e ka ba tšimolohong, ho tloha bekeng ea 4 ea bokhachane, ea bofokoli bo tebileng ba neural tube - e seng e 'ngoe ntle le kemiso ea tsamaiso ea methapo ea bohareng - empa hape le ho lieha ho hōla ha utero.

Screen bakeng sa khaello ea folate

Ho haella ha folic acid ho khetholloa ka tlhahlobo e bonolo ea mali: lisele tse khubelu tsa mali li fokola haholo ebile li kholo haholo. Leha ho le joalo, ho molemo ho tseba hore halofo ea basali ba Mafora ba haelloa ke folic acid. 'Me ka mabaka a utloahalang: mosali a le mong ho ba babeli o na le folate e jang ka tlase ho 2/3 ea phepo e khothalletsoang mme basali ba fetang 50% ha ba sebelise folic acid hantle.

Ho haella ha Vithamine B9 ho iponahatsa ka mokhathala o moholo, ho lahleheloa ke takatso ea lijo, esita le ho teneha ho feteletseng le ho iponahatsa qalong ea bokhachane hobane litlhoko li eketseha ho tloha libeke tsa pele.

Lijo tse nang le boholo:

• Meroho e botala bo lefifi: spinach, chard, watercress, linaoa tsa botoro, asparagus, limela tsa Brussels, broccoli, lettuce ea romaine, joalo-joalo.
• Lijo tsa linaoa: lentile (lamunu, e tala, e ntšo), lentile, linaoa tse omisitsoeng, linaoa tse pharaletseng, lierekisi (tse arohaneng, litsuonyana, kaofela).
• Litholoana tse 'mala oa lamunu: lilamunu, clementines, mandarins, mahapu

Lenaneo la Naha la Phepo ea Bophelo bo Botle (PNNS), leha ho le joalo, le khothaletsa tlatsetso e hlophisitsoeng ho tloha qalong ea bokhachane mme hangata le ho tsoa takatsong ea ho ima.

Aene e lumella lisele tse khubelu tsa mali ho nka oksijene matšoafong hore e tsamaee ho pholletsa le 'mele oa moimana le ho ea lesea le ka pōpelong ka placenta. Nakong ea bokhachane, litlhoko tsa tšepe tsa mosali lia eketseha ka lehlakoreng le leng hobane mali a 'm'a ea tlang ho tsoaloa a eketseha 'me ka lehlakoreng le leng hobane litlhoko tsa lesea li bohlokoa bakeng sa khōlo ea hae.

Ka lebaka la tahlehelo ea ho ilela khoeli e bakang tahlehelo e kholo ea mali, khaello ea tšepe hangata ho basali. Khaello ea tšepe e baka mokhathala o moholo le ho hema ka thata ha motho a sebetsa ka thata. Nakong ea bokhachane, e ka baka ho beleha pele ho nako kapa hypotrophy (lesea le lenyenyane).

Screen bakeng sa khaello ea tšepe

Mabenkele a tšepe a ka hlahlojoa ka tlhahlobo e bonolo ea mali. Boemo ba tšepe hangata bo fokotseha ho basali ba seng ba ntse ba e-na le ngoana a le mong kapa ho feta. Haeba ho na le khaello, tšepe ka mokhoa oa meriana e tla laeloa ke setsebi sa mafu a basali, hangata ho tloha khoeling ea 5 ea bokhachane.

Lijo tse nang le boholo:

• E tlohile : pudding e ntšo, liphio le pelo haholo-holo. leha ho le joalo, sebete se lokela ho qojoa (vithamine A)
• Lijo tse khubelu : nama ea khomo, nama ea kolobe, konyana le papali
• Likhoho : khoho, turkey, letata. Tsepamisa maikutlo likarolong tse nang le phepelo ea mali e ngata joalo ka lirope
• Litlhapi le lijo tsa leoatleng : tuna, sardine, herring kapa mackerel e halikiloeng, clams, periwinkles, mussels le oyster e phehiloeng.

Har'a lijo tsa tlhaho ea limela:

• Meroho e tala : nettle, parsley, sipinake, watercress
• Mahola a leoatle : joaloka lettuce la leoatle le spirulina
• Li-legume : linaoa tse khubelu le tse tšoeu, lierekisi, lierekisi tse arohaneng le lentile
• Litholoana tsa oleaginous (almonde, hazelnut, lepa, pistachio), sesame, ho kenyeletsoa ka mokhoa oa ho peista le li-apricot tse omisitsoeng le lifeiga tse omisitsoeng
• Lihlahisoa tsa lijo-thollo le müesli, haholo-holo ka nyalothe le oat flakes
• Li-condiments le linoko : tse ling li tletse tšepe tse kang thyme, kumine, curry le ginger
• Chokoleti e lefifi (70-80% cocoa)

Ho feta moo, ho monya tšepe hantle lijong, vithamine C e bohlokoa. Etsa bonnete ba hore u ja meroho e mecha le / kapa litholoana lijong ka 'ngoe, haholo-holo tamati, pelepele, broccoli, lilamunu, litholoana tsa morara le litholoana tse ling tsa lamunu, mohlomong e le lero la litholoana, ka ho khetheha le sa tsoa hatelloa.

Ho feta moo, caffeine le theine li fokotsa ho monya ha tšepe. Ka hona lino tsena li lokela ho nooa hole le lijo le ka mokhoa o itekanetseng. Re u eletsa hore u se ke ua feta likopi tse 3 ka letsatsi.

Iodine e phetha karolo ea bohlokoa ka ho feletseng khōlong ea boko ba lesea le tšebetsong ea tšoelesa ea ’mè ea qoqotho.

Tlhokahalo ea iodine e eketseha nakong ea bokhachane ha khaello ea iodine ho basali ba bakhachane e atisa ho boleloa ke litsebi tsa phepo e nepahetseng le litsebi tsa mafu a basali.

Screen bakeng sa khaello ea iodine

Khaello ea iodine e fumanoa ka tlhahlobo e bonolo ea moroto. Maemong 'ohle, tlatsetso ea iodine e khothalletsoa ho basali bohle ba bakhachane.

Lijo tse nang le boholo:

• lijo tsa tlhapi : tlhapi e foreshe, e leqhoa kapa e ka makotikoting, shellfish le crustaceans
• lebese
• mahe
• lihlahisoa tsa lebese

Keletso: khetha e le 'ngoe letsoai le nang le iodized ke tsela e bonolo ea ho tlatsetsa ho noa ha hao le ho koahela litlhoko tsa hau nakong ea bokhachane.