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Boima ba 'mele bo tloaelehile nakong ea bokhachane. Boima bo fumanoeng nakong ea bokhachane bo hokahane le 'mele oa hau oa pele ho bokhachane (BMI). BMI ke tekanyo ea mafura a 'mele a ipapisitseng le bolelele le boima. Ho fumana boima ba 'mele bo nepahetseng nakong ea bokhachane ho bohlokoa molemong oa bophelo bo botle ba nako e telele bakeng sa hau le ngoana oa hau.
Boima ba Bokhachane ke Eng?
'Mele oa mosali oa fetoha nakong ea bokhachane ho etsa bonnete ba hore lesea la hae le e-so hlahe le fumana lijo tse lekaneng bakeng sa kholo ea ngoana. Basali ba atisa ho ba le boima bo boholo likhoeling tsa ho qetela tsa bokhachane ho feta likhoeli tse 'maloa tsa pele. Ho ea ka phuputso e entsoeng ho American Journal of Obstetrics and Gynecology, boima ba bokhachane bo na le lesea, amniotic fluid, placenta, mali, lisele tsa matsoele, ho holisa popelo le mafura a mang [1] . Mafura a mang a bolokoa e le matla a hlokahalang nakong ea pelehi le ho anyesa.
Ho latela tataiso e khothalelitsoeng ea The U.S. Institute of Medicine (IOM), basali ba nang le boima bo tloaelehileng pele ba ima le BMI ba pakeng tsa 18.5 le 24.9 ba nona pakeng tsa boima ba 11.5 le 16 kg nakong ea bokhachane. [pedi] . Leha ho le joalo, basali ba bangata ba nona ho feta boima ba 'mele bo khothalletsoang nakong ea bokhachane' me sena se etsa hore lesea le hlahe le le leholo haholo, le ka lebisang ho pepeng le ho nona haholo nakong ea bongoana hape ho eketsa kotsi ea botena har'a bo-mme [3] .
Ho tšoarella boima ba 'mele ka mor'a bokhachane ho ka baka kotsi e kholo ea mathata a bophelo bo botle joalo ka lefu la pelo, lefu la tsoekere le botenya [pedi] .
Kahoo, ho bohlokoa ho theola boima ba 'mele kamora ho ima ho theola menyetla ea mathata ana a bophelo bo botle. Re thathamisitse malebela a sebetsang a ho theola boima ba 'mele kamora ho ima.
1. Ho anyesa
Boithuto bo bong bo bontša hore ho anyesa ho ka thusa ho theola boima ba 'mele ka mor'a pelehi. Phuputso ea 2019 e bontšitse hore ho anyesa ho ka thusa ho theola boima ba 'mele kamora ho ima. Leha ho le joalo, nakong ea likhoeli tse tharo tsa pele tsa ho anyesa liphetoho tsa boima ba hau li kanna tsa se ke tsa bonahala ka lebaka la keketseho ea khalori le ho fokotsa ts'ebetso ea mmele nakong ea lebese [4] .
Ntle le moo, ho nyants'a lesea la hau ho bohlokoa likhoeling tsa pele tse tšeletseng kapa ho feta ha lebese la letsoele le fana ka phepo e nepahetseng, le matlafatsa ts'ireletso ea mmele le ho theola kotsi ea mafu ho masea a sa tsoa tsoaloa [5] .
2. Noa metsi a mangata
Ho boloka 'mele oa hau o le metsi kamora ho ima ho bohlokoa joalo ka ha ho bonts'itsoe ho eketsa tlhahiso ea lebese la matsoele [6] . Hape, liphuputso tse 'maloa li supile hore bo-mme ba lokela ho eketsa ho noa ha bona nakong ea boimana le kamora ho ima [7] [8] .
Ka tloaelo, lithuto li bontšitse hore ho noa metsi a mangata ho eketsa maikutlo a botlalo, ho ka thusang ho theola boima ba 'mele [9] . Leha ho le joalo, lithuto ha li lumellane mabapi le ts'ebeliso ea metsi le boima ba 'mele kamora' pelehi.
3. Robala ka ho lekaneng
Ho se robale ka ho lekaneng ho ka ama boima ba hau hampe. Phuputso ea tlhahlobo e bontšitse hore ho hloka boroko ho ka eketsa boima ho feta kamora ho ima [10] .
4. Ja lijo tse phetseng hantle
Lijo tse nepahetseng hammoho le ho ikoetlisa li bapala karolo e kholo ho fokotseng boima ba 'mele kamora' pelehi. Ho ja lijo tse matlafatsang le tse matlafatsang tse kang litholoana, meroho, lijo-thollo kaofela, protheine le lebese ho tla fa 'mele oa hau limatlafatsi tse hlokahalang hape ho tla thusa ho laola boima ba' mele [leshome le motso o mong] [12] .
5. Qoba lijo tse tsoakiloeng
Lijo tse hlophisitsoeng li laetsoe ka mafura a sa pheleng hantle, letsoai, tsoekere le likhalori tse kotsi bophelong ba hau hape li tlatsetsa ho nona. Kahoo, ho kgothaletswa ho fokotsa ho kenella ha lijo-thollo tse ntlafalitsoeng le lino tse tsoekere le ho eketsa ho jeoa ha lijo tse ncha, tse nang le limatlafatsi tse kang litholoana, meroho, lijo-thollo, mafura a phetseng hantle le limela [13] .
6. Qoba lijo tse nang le tsoekere e ngata
Lijo tse nang le tsoekere e ekelitsoeng ke lino tse tsoekere tse tsoekere, maro a litholoana, likuku, libiskiti le likuku. Lijo tsena li bontšitsoe hore li eketsa boima ba 'mele kaha li na le likhalori tse ngata. Boithuto bo bontšitse hore ho thibela boima ba 'mele kamora ho ima, qoba lijo tse nang le tsoekere e ngata joalo ka lino tse tsoekere, soda le li-dessert. [14 ].
7. Ja lijo tse bobebe tse phetseng hantle
Litakatso tsa tlala li ka tla nako efe kapa efe mme seo ha se bolele hore o nanabela lebokose la li-cookie kapa li-biscuits. Lijo tsena li na le likhalori tse ngata le tsoekere e ekelitsoeng e tla thusa ho eketsa boima ba 'mele. Ho theola boima ba 'mele ka katleho kamora ho ima, nanabetsa menoana e bobebe ho thibela litakatso tsa hau tsa tlala, tse kenyeletsang linate tse tsoakiloeng, litholoana tse sa tsoa khuoa, meroho e nang le hummus, yogurt ea Greece e nang le granola e entsoeng ka maiketsetso [leshome le metso e mehlano] .
8. Se ke oa latela mofuta ofe kapa ofe oa lijo
Kamora ho beleha ngoana oa hau, 'mele oa hau o hloka phepo e nepahetseng ho u fa matla le ho u thusa ho fola. Ho latela lijo leha e le life ho tla u sitisa ho ja lijo tse itseng tse nang le phepo e nepahetseng. Ja lijo tse ncha le tse phetseng hantle kaha li na le fiber, protheine le limatlafatsi tse ling tsa bohlokoa tse tla u thusa ho theola boima ba 'mele [16] .
9. Itloaetse ho ja ka kelello
Ho ja ka kelello ke tlhokomeliso ea lijo ha u ntse u ja. E o thusa ho natefeloa ke lijo tsa hau ka ho o lumella ho ba le tatso le tatso e ngoe le e ngoe ea lijo. Ho hlafuna lijo tsa hau butle ho bonts'itsoe ho fokotsa menyetla ea botena le thuso ho taolo ea boima ba 'mele [17] .
10. Ho ikoetlisa
Ho ikoetlisa ho bohlokoa kamora ho ima hobane ho theola kotsi ea botena le lithuso tsa ho theola boima ba 'mele. Liphuputso tse ngata li bonts'itse kamano lipakeng tsa boikoetliso ba 'mele le ho theola boima ba' mele kamora ho pepa [18] [19] .
Leha ho le joalo, etsa bonnete ba hore ha u etse lintho tse ling tse boima. Leka ho ikoetlisa habonolo joaloka ho tsamaea, ho palama baesekele kapa ho matha.
Hlokomela: Botsa ngaka ea hau hore na u ka ikoetlisa joang ka mokhoa o sireletsehileng.
11. Lekola boholo ba likarolo
Ho boloka lethathamo la boholo ba karolo ea hau ho bohlokoa ha ho tluoa tabeng ea ho theola boima ba 'mele kaha ho o thusa ho tseba hore na o ja bokae le hore o tobana le mathata afe kapa afe morerong oa hau oa ho ja. O ka boloka cheke mabapi le ho kenoa ha lijo tsa hau ka ho boloka tlaleho ea lijo.
12. Qoba ho noa joala
Ho sebelisa joala ho 'nile ha amahanngoa le ho nona le ho nona. Boithuto bo bontšitse hore ho noa joala ho lebisa ho nona kamora ho pepa [mashome a mabeli] . Ntle le moo, CDC e khothaletsa bo-mme ba anyesang ho qoba ho noa joala kaha ho ka sitisa kholo le kholo ea lesea [mashome a mabeli a motso o le mong] .
13. Se ke oa imeloa kelellong
Ho imeloa kelellong le khatello ea maikutlo li atile haholo nakong ea pelehi. Liphuputso tse 'maloa li bontšitse hore khatello ea maikutlo le khatello ea maikutlo li eketsa menyetla ea ho ba le boima ba' mele kamora ho beleha. Ho fokotsa boima ba 'mele ka katleho, khetholla se u sithabetsang' me u fumane litsela tsa ho sebetsana le 'ona. Haeba u na le bothata ba ho sebetsana le tsona, u se ke oa tšaba ho batla thuso [22] [2. 3] .
14. Ipehele lipakane tse otlolohileng
Haeba u ikemiselitse ho theola boima ba 'mele kamora ho ima, latela sepheo se tla u thusa ho fumana litholoana tse ntle. Boloka moralo o motle oa ho ja le ho ikoetlisa hobane o tla o thusa ho fihlela sepheo sa hau sa ho theola boima ba 'mele.
Nako e nepahetseng ea ho theola boima ba 'mele kamora ho ima ke efe?
'Mele oa hau o hloka nako ea ho fola le ho fola nakong ea pelehi. Haeba o qala ho theola boima ba mmele kapele kamora ho beleha, 'mele oa hau o tla nka nako e teletsana ho fola. Haeba u anyesa, emela ho fihlela ngoana oa hao a le likhoeli li peli 'me phepelo ea lebese la hao e tloaelehile.
Ho ea ka Laeborari ea Naha ea Bongaka ea U.S., o lokela ho rera ho khutlela boima ba hau bo tloaelehileng ka likhoeli tse 6 ho isa ho tse 12 kamora ho pepa.
Lipotso tse tloaelehileng
P. Ho nka nako e kae ho theola boima ba 'mele kamora' pelehi?
HO. Basali ba bangata ba theola halofo ea boima ba bona ba masea ka libeke tse ts'eletseng kamora ho beleha 'me boima bo bong boa thelisoa likhoeling tse' maloa tse tlang.
P. Ke lijo life tse molemo ka ho fetisisa kamora ho ima?
HO. Lijo tse nang le lijo tse phetseng hantle joalo ka liprotheine tse omeletseng, tlhapi, litholoana, meroho, lijo-thollo, linaoa le lebese li ntle kamora ho ima.
P. Ho nka nako e kae hore 'mele oa mosali o hlaphoheloe ka botlalo nakong ea bokhachane?
HO. Ho hlaphoheloa ka botlalo moimana ho ka nka nako. Basali ba bangata ba fola ka libeke tse tšeletseng ho isa ho tse robeli, ha ba bang ba ka nka nako e teletsana ho feta ena.
