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Qalong ea trimester ea bobeli, o kanna oa ikutloa o phutholohile mme o le hole le mathata a mokhathala le bokuli ba hoseng. Nakong ea trimester ea bobeli ea bokhachane, lesea le tla qala ho hola le ho hola kapele. Likarolo tsa kahare tsa lesea li tla etsoa hammoho le menoana ea menoana, menoana, mahlo, meno, moriri le masapo. Motsamao oa lesea le ona o qala nakong ena ea likhoeli tse tharo.
Khetho ea lijo nakong ea trimester ea bobeli ea bokhachane e bapala karolo ea bohlokoa ho boloka bophelo bo botle ba mme le ba lesea. Ha boholo ba litho tsa lesea le ntse le etsoa ka nako ena, mme a ka utloa a lapile mme a hloka limatlafatsi tse ling ho netefatsa kholo e phetseng hantle ea lesea ntle le mathata.
Litlhoko tsa phepo e nepahetseng bakeng sa Trimester ea Bobeli
Litsebi tsa bongaka li fana ka maikutlo a hore nakong ea trimester ea bobeli, basali ba hloka ho eketsa tšebeliso ea tšepe, vithamine D, magnesium, folate, calcium le omega-3 fatty acids lijong tsa bona. Iron e thusa ho fana ka oksijene ho lesea, khalsiamo e netefatsa tšebetso e boreleli ea methapo, mesifa le sistimi ea potoloho ea mali, folate e thibela kotsi ea ho pepa pele ho nako, vithamine D e bohlokoa bakeng sa nts'etsopele ea masapo le meno ka popelong, omega-3 fatty acids support bophelo bo botle ba boko, pelo le methapo ea methapo ha magnesium e thibela mathata a kang thibelo ea kholo ea Intrauterine. Hape, khalori ea letsatsi le letsatsi e lokela ho eketsoa ka likhalori tse 300-500 tse tlamehang ho kenyelletsa limatlafatsi tsohle tse boletsoeng kaholimo. Leka hore u se ke ua imetsa mpa ea hau ka linako tsohle hobane e ka baka mathata ka lebaka la ho nona.
Lijo tse phetseng hantle nakong ea Trimester ea bobeli
Mona ke lenane la lijo tse phetseng hantle tse khothalelitsoeng nakong ea trimester ea bobeli. Ngola 'me u tlameha ho li kenyelletsa lenaneong la hau la lijo.
1. Lijo tsa Leoatleng
Lijo tsa leoatleng ke mohloli o enneng oa tšepe e thusang ho hlahisa hemoglobin e eketsehileng nakong ea bokhachane. Ho haelloa ke tšepe 'meleng nakong ea trimester ea bobeli ho ka eketsa kotsi ea phokolo ea mali [1] , ho tepella maikutlo ka mor'a ho beleha le ho tsoaloa pele ho nako. Chelete e khothalletsoang ea tšepe e hlokahalang nakong ena ke 27 mg [pedi] . Lijo tse ling tse nang le tšepe e ngata ke nama e senang mafura, linate, lijo-thollo tse matlafalitsoeng le linaoa.
2. Linaoa tse tšoeu
Linaoa tse tšoeu li na le khalsiamo e ngata e bohlokoa bakeng sa lits'ebetso tse ngata tse kang ho sebetsa ha lihormone le enzyme, ho theoa ha meno le masapo le ts'ebetso e boreleli ea mesifa le tsamaiso ea potoloho ea lesea ka popelong [3] . 100 g ea linaoa tse tšoeu tse phehiloeng li na le 69 mg ea calcium. Ho haella ha calcium nakong ea trimester ea bobeli ho ka baka pelehi. Palo ea khalsiamo bakeng sa bakhachane ke 1000 mg [4] . Mehloli e meng ea khalsiamo ke lebese, yoghurt, mahe, khale le tofu.
3. Lierekisi tse mahlo a matsho
Lierekisi tse mahlo a matsho ke mohloli o motle oa folate kapa folic acid e thusang ho aha lisebelisoa tsa lefutso, ho hlahisa lisele tse khubelu tsa mali le ho matlafatsa boits'ireletso. Ho haella ha folate 'meleng oa mosali nakong ea trimester ea bobeli ho ka baka phokolo ea mali ea megaloblastic le bokooa ba methapo ea methapo. Ts'ebeliso ea 400-800 mg ea letsatsi le letsatsi e khothalletsoa nakong ea trimester ea bobeli. Mehloli e meng ea folate ke sebete sa nama ea khomo, asparagase, spinach, lehlomela la brussels le meroho e meng e tala. [5]
4. Raese e sootho
Raese e sootho e tletse ka magnesium le limatlafatsi tse ling tse kang selenium, vithamine B6, mankanese le phosphorus. 100 g ea raese e sootho e na le 43 mg ea magnesium. Phepo ena e na le molemo molemong oa kholo ea meno le masapo a lesea le ka pōpelong hape e thibela kotsi ea ho holofala ha boko. Ho haella ha magnesium nakong ea trimester ea bobeli ho ka baka khatello ea mali, pelehi le ho senyeheloa ke mpa. Bakhachane (ba lilemo li 19-30) ba lokela ho ja hoo e ka bang 350 mg ea magnesium / letsatsi. Lijo tse ling tse nang le magnesium tse ngata ke libanana, linate le yoghurt. [6]
5. Litlhapi tse mafura
Litlhapi tse mafura tse kang saalmon le tuna li na le vithamine e ngata D. Ts'ebeliso ea vithamine D nakong ea trimester ea bobeli e ntlafatsa lits'ebetso tse ngata tsa 'mele joaloka ho monya calcium ka mmele le ho holofala ha masapo a lesea. E boetse e thusa ho matlafatsa boits'ireletso ba mmele, ho thusa kholo ea lisele le metabolism ea sele. Ho haella ha vithamine D ho baka kotsi ea ho ba le lefu la tsoekere nakong ea bokhachane, ho ba le boima ba 'mele bo tlaase le ho hlaha pele ho nako. Palo ea vithamine D e khothalletsoang nakong ea trimester ea bobeli ke 200-400 IU / d. Letsatsi ke mohloli o moholo oa vithamine D ha lijo tse kang chisi le mahe a mahe ka tlhaho li ruile vithamine ena. [7]
6. Li-flaxseeds kapa peo ea chia
Omega-3 fatty acids e lokela ho ba karolo ea bohlokoa ea lijo nakong ea trimester ea bobeli. Ke moaho oa bohlokoa oa boko ba phokojoe le retina ebile e thusa ho thibela khatello ea maikutlo ea bongoana. Mehloli ea tlhaho ea omega-3 fatty acids ke litlhapi tse nang le oli joalo ka tuna le sardine ha li-flaxseeds le peo ea chia e le mehloli e thehiloeng limela e nang le alpha-linolenic acid (ALA), mofuta o mong oa omega-3 fatty acid. Ho hloka thuso ho ka baka khaello ea pono le boits'oaro. Palo e khothalletsoang ea mafura a omega-3 ke 650 mg. [8]
7. Litholoana tse omileng
Litholoana tse omileng ke lijo tse matlafatsang haholo nakong ea bokhachane. E kenyelletsa lialmonde, lifeiga, cashew, matsatsi le tse ling tse ngata tse nang le tšepe, khalsiamo le protheine 'me li etsa lijo tse bobebe haholo nako efe kapa efe ea letsatsi. Ts'ebeliso ea litholoana tse ommeng e fana ka limatlafatsi tsohle tse phetseng hantle tse hlokahalang nakong ea trimester ea bobeli. Ntho e ntle ka litholoana tse omileng ke hore e ka eketsoa lijong life kapa life tse kang yoghurt ho ntlafatsa tatso ea eona le boleng ba eona ba phepo. [9]
Lijo Tseo U Lokelang ho li Qoba Nakong ea Boraro ea Bobeli
- Nama e tala kapa e sa butsoang, tlhapi kapa mahe
- Cheese e putsoa
- Lebese le sa hloekang kapa lihlahisoa tsa lebese
- Lijo tse nang le mercury tse ngata joaloka shark
- Lijo tse tsoetsoeng kapa tse lokiselitsoeng ho etsoa joalo ka likhase tsa litapole
- Lijo tse monate joalo ka sopho e chesang
- Kofi e fetang linoelo tse 2
- Li-sweeten tsa maiketsetso tse kang cola
