Lijo tse nepahetseng tsa ho ima

Fertility/ Ketso ya ho beleha: dijo tseo o ka di jang

Rea tseba hore na lijo tse ngata li ama bophelo ba rona hakae. Liphuputso tsa morao-rao li bontšitse hore e boetse e susumetsa kemolo. Ha u batla lesea, khetho ea lik'habohaedreite, lihlahisoa tsa lebese kapa livithamine ha li iketsahalle feela! Lijo tse itseng li na le bokhoni ba ho ntlafatsa boleng ba ovulation ho basali kapa peō ea botona ho banna. Empa joale, re lokela ho beha eng holim'a poleiti ea rona ho eketsa menyetla ea ho ima?

Ke lijo life tseo u ka li ratang ho ima?

Na u lora ka ho ima? Ho tloha joale ho ea pele, ho molemo ho qoba lijo tse nang le index e phahameng ea glycemic (GI), ke ho re tse eketsang boemo ba tsoekere ea mali ka potlako (tsoekere e hloekisitsoeng, phofo e tšoeu, litapole, sodas ...).

Tšebeliso ea bona e tla fella ka tlhahiso e matla ea insulin ka manyeme. Leha ho le joalo, ho bontšitsoe hore hyperinsulinemia e pheta-phetoang e ka khona ho kena-kenana le ovulation.

Tsoela pele lijo tse nang le GI e tlase, joalo ka lijo-thollo le phofo, meroho e omisitsoeng, litholoana, meroho, sirapo ea agave, joalo-joalo.

Mekhoa e metle eo u e qalang kajeno e tla ba molemo ha u lebelletse Baby. Ka sebele, ho ja lik'habohaedreite tse nepahetseng pele le nakong ea bokhachane ho thusa ho thibela kotsi ea lefu la tsoekere la gestational.

Fiber e thusa ho liehisa ho ata ha tsoekere kapa lik'habohaedreite 'meleng, kahoo e laola tlhahiso ea insulin. Hape nahana ka peo ea folaxe kapa ea squash, blond psyllium, agar-agar kapa oat bran, eo u ka e kenyang meroho ea hau e tala kapa li-yogurts.

Matlafatsa tsoalo ea hau: khetha mafura a nepahetseng

Ha ho na taba ea ho tlosa mafura lijong tsa hau ha u leka ho emola ngoana! U tlameha feela ho etsa khetho e nepahetseng ...

Un ho noa hantle omega-3 e kopanela tšebetsong e nepahetseng ea ’mele ea rōna, ka hona le ea tsamaiso ea rōna ea ho ikatisa. Ho sa tsotellehe hore na u "ngoan'a teko" kapa che, ho bohlokoa ho kenyelletsa mafura ana a mafura lijong tsa hau tsa letsatsi le letsatsi. Khetha oli ea mohloaare, rapeseed, walnut kapa oli ea linseed le majarine a humileng ka omega-3 ho mafura a mang. Ho ja litlhapi tse mafura khafetsa (tse kang mackerel, anchovies, sardines, salmon, cod liver, joalo-joalo), lijo tsa leoatleng le mahe a likhoho tse ruiloeng sebakeng se bulehileng kapa ho tsoa temong ea tlhaho.

Ho tseba: omega-3s tseo u tla tsoela pele ho li monya nakong ea bokhachane kenya letsoho khōlo ea methapo ea lesea la hao.

Li-trans fatty acids, ntle le ho khothalletsa botenya, lefu la pelo, lefu la tsoekere le mofetše, li sitisa ho ba le bana. Ba ipata haholo lijong tse lokisitsoeng le lihlahisoa tse ling tsa indasteri, tlasa poleloana "oli ea limela ea haedrojene“. Bala lileibole ka hloko!

Leano la bana le lijo: khetha lihlahisoa tse nepahetseng tsa lebese

Haeba u batla ngoana ka litšenyehelo tsohle, fokotsa 0% ea li-yogurts le lebese la skimmed ! Ho ea ka bafuputsi ba Harvard, lihlahisoa tsena tsa lebese, tse fokolang mafura, li ama ho leka-lekana ha lihomone tsa rona tsa thobalano. Phello: silhouette e ka 'na ea e-ba tšesaane, empa mae a bomme a nka lihele.

Ka lehlakoreng le leng, lihlahisoa tsohle tsa lebese e ka ntlafatsa tsoalo ea rona, ha feela e le tsa boleng bo botle.

Ho sebelisa sehlahisoa sa lebese se le seng ho isa ho tse peli ka letsatsi ho ka thusa ho khutlisetsa ovulation. Khothatsa lebese le nang le semi-skimmed (haeba u hlile u batla ho etsa joalo), lebese le felletseng, fromage blanc, chisi ea Switzerland le liyokate tse se nang mafura a tlase. Ice cream le chisi le tsona lia khethoa, empa ka bongata bo lekaneng.

Vithamine B9: tlatsetso ea bohlokoa ea lijo

Folic acid, kapa vithamine B9, ke bohlokoa ho basali ba lilemong tsa ho beleha. Vithamine ena ea bohlokoa e kenya letsoho tsoelo-peleng e ntle ea nako ea ho ilela khoeli, ka lebaka leo, hape le ho ovulation le kemolo ... Bothata feela: basali ba lilemong tsa ho beleha ha ba je ka ho lekaneng. Ke ka lebaka leo ho sa tloaelehang ho laela folic acid ke ngaka ea hau ha u leka ho ima. Litaba tse monate, u ka e beha le poleiting ea hau! Mehlala ea lijo tse nang le folate e ngata: spinach, lettuce ea konyana, watercress, lentile, mahapu, chestnut, oats, buckwheat, quinoa, mussels, clams, tomoso ea brewer, walnuts, chickpeas ...

Folic acid e boetse e na le melemo e mengata hang ha lesea la hau le qala. E laoloa likhoeli tse 'maloa pele ho kemolo le nakong ea trimester ea pele ea bokhachane, e fokotsa kotsi easenyeheloa, e sireletsa ngoana ho tse itseng mefokolo (Ho tloha methapo ea methapo haholo-holo e bitsoang spina bifida) mme e thibela ho hlaha pele ho nako.

Lijo Tseo U Lokelang ho li Qoba ho Eketsa Monyetla oa Hao oa ho ima

Haeba ho na le lijo tse ratang ho ima, ho boetse ho na le lijo tseo ho leng molemo ho li qoba, kapa bonyane tseo ho hlokahalang ho fokotsa tšebeliso ea tsona. Ena ke taba ea lihlahisoa tse lokiselitsoeng le tsa indasteri, tse atisang ho ba tse mafura haholo, tse letsoai haholo kapa tse monate haholo le tse nang le metsoako e mengata. Ho joalo le ka lijo tse halikiloeng, likuku, nama e khubelu le nama e batang, joala le kofi.

Watchword : lijo tse fapa-fapaneng le tse leka-lekaneng tse fanang ka motlotlo ka sebaka sa litholoana le meroho ea linako tsa selemo, haholo-holo tse phelang ho qoba chefo e bolaeang likokoanyana ka hohle kamoo ho ka khonehang.