Lijo tse 10 tse holimo tseo u lokelang ho li ja nakong ea bokhachane bakeng sa ngoana ea bohlale

Mabitso A Makaletseng A Bana

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

  • Lihora tse 5 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete onaChaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
  • adg_65_100x83
  • Lihora tse 6 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela! Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
  • Lihora tse 8 tse fetileng Ugadi le Baisakhi 2021: Hlahisa Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng Ugadi le Baisakhi 2021: Hlahisa Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
  • Lihora tse 11 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021 Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021
E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bokhachane boimana Bokhachane Bokhachane oi-Anagha Babu Ka Anagha | E ntlafalitsoe: Laboraro, Pherekhong 6, 2019, 11:39 [IST]

Bohlale ka sebele ke bo bong ba tsebo ea mantlha eo rona re le batho re e hlokang. Hape ke boiphihlelo bo tla khetholla boleng ba bophelo ba rona ba kamoso, ho tloha tšebelisanong le puisanong ho isa pholohong. Mme motsoali e mong le e mong o batla hore bana ba hae ba be bohlale, maikutlong le ka litsela tse ling. Ha ba batla joalo, ha ba tlohele letho ho tsebisa bana ba bona mehloli eohle e ka khonehang ea ho aha bokhoni ba bona ba boko - libuka, malepa, lintho tsa ho bapala le eng. Empa na bohlale ke ntho e ka hlaoleloang?



Ho joalo, karolo ea eona e ka lengoa kapa ea ntlafatsoa ka ho koetlisa boko khafetsa hammoho le ho ja lijo tse phetseng hantle tse nang le limatlafatsi tse bohlokoa bakeng sa ts'ebetso e nepahetseng ea boko. Leha ho le joalo boholo ba bohlale ba motho hangata bo bakoa ke liphatsa tsa lefutso le lefa la bona la tlhaho. Leha ho le joalo, na u ne u tseba hore bohlale ba ngoana oa hau bo angoa ke lijo tseo u li jang nakong ea boimana? Boko ba ngoana oa hau bo qala ho hola ka trimester ea pele ka boeona mme ho bohlokoa hore o qale ho ja o phetse hantle ho tloha qalong ea bokhachane.



lijo tse jeoang nakong ea bokhachane

U batla ho tseba hore na ke lijo life tse ka u thusang ho ntlafatsa kholo ea ngoana oa hau le ho u thusa ho pepa ngoana ea bohlale? Re hlophisitse lenane la lijo tse fapaneng tse 10 tseo u tlamehang ho li ja bakeng sa seo!

1. Sipinake le meroho e meng e tala e makhasi

Ea pele lenaneng ke sepinichi hammoho le meroho e meng e makhasi a matala. Na ha re utloe kaofela ka melemo ea sepinichi bakeng sa bophelo bo botle ba rona ka kakaretso? Nakong ea bokhachane, meroho e metala le e makhasi, haholo sepinche, e ka u fa melemo e meng. Pele, a re ke re boneng boleng ba spinach. E na le vithamine folic acid kapa folate, le tšepe, tse bohlokoa molemong oa kholo ea ngoana. Ligrama tsa 100 tsa spinach li na le li-micrograms tse 194 tsa folate le 2.71 mg iron. Ntle le moo, e na le ligrama tse 2,86 tsa liprotheine, ligrama tse 2,2 tsa fiber, li-vithamine tse ling (A, B6, B12, C, D, E, K), liminerale (calcium, magnesium, phosphorus, potasiamo, sodium, zinki), jj. [1]



Empa hobaneng ngoana oa hau a hloka folic acid le iron? Ho hlokahala asiti ea folic bakeng sa ho ikatisa ha DNA, vithamine metabolism, le nts'etsopele e nepahetseng ea methapo ea methapo, hammoho le melemo e meng e mengata bakeng sa mme le lesea. Ke tube ena ea methapo e tsoelang pele ho hola ho kena bokong le ho e etsa, e hloka folate. Ho haella ha folate kapa asiti ea folic nakong ea bokhachane ho netefalitsoe ka mahlale hore ho amana le bofokoli ba pelehi ho lesea. [pedi] Iron e ea hlokahala bakeng sa nts'etsopele ea lisele tsa 'fetal', kholo ea lisele tse khubelu tsa mali, e tsamaisang oksijene bokong ba lesea le bongata ba mesebetsi e meng ea bohlokoa. [3]

Ho ba limatlafatsi tsa bohlokoa joalo, ngaka ea hau e tla u fa li-supplement tsa iron le folate. Leha ho le joalo, ho ja meroho e makhasi a matala joalo ka sepinichi ho tla thusa ho eketsa tšepe ea hau le ho ja lijo tsa tlhaho ka tlhaho. Leha ho le joalo, pele u noa kapa u pheha makhasi, etsa bonnete ba hore u hlatsoa meroho ea hau hantle 'me u felise lik'hemik'hale life kapa life tse kotsi tse teng ho eona.



Lijo Tseo U Lokelang ho li Ja Bakeng sa Lesea Le Bohlale

2. Litholoana

Litholoana tse ncha li na le livithamini le liminerale tsa bohlokoa ka bongata le ho feta, li monate ebile li ka u thusa ka litakatso le leino le monate le qalang nakong ea bokhachane! Litholoana tse ling tse phetseng hantle li kenyelletsa li-orang, li-blueberries, likharenate, papaya, limango, guava, banana, morara le liapole. Empa hara tsena tsohle, li-blueberries li nkuoa e le tsona tse ntle ka ho fetisisa. Lebaka ke hore ba ruile li-antioxidants. [4]

Empa, hobaneng o hloka li-antioxidants? 'Mele ea rona e hloka ho leka-lekana lipakeng tsa li-antioxidants le li-radicals tsa mahala kahare ho eona. Keketseho ea li-radicals tsa mahala e ama 'mele le mesebetsi ea eona hampe, e baka khatello ea mali. Kahoo, o mong oa mesebetsi e mengata ea li-antioxidants ke ho loants'a li-radicals tsa mahala.

Ho feta moo, li-radicals tse sa lefelloeng li amahanngoa le tšenyo ea boko le ho sitisa kholo ea boko ho masea le masea. [5] [6] Ho sebelisa li-blueberries ho tla u thusa ho fumana bongata ba li-antioxidants. Haeba li-blueberries li sa fumanehe, u ka leka litholoana tse boletsoeng kaholimo kapa monokotsoai o mongata. Leha ho le joalo, u se ke ua potlaka ho fumana tekanyo ea li-antioxidants. Ho ja likarolo tse nyane.

3. Mahe le Cheese

Mahe ha a ruile feela ka liprotheine, empa a boetse a tletse livithamini le liminerale tsa bohlokoa, haholo-holo vithamine D. Li boetse li na le amino acid e bitsoang choline. [7] [8] Cheese ke mohloli o mong oa vithamine D o monate ebile o phetse hantle. Hona joale, vithamine D ka bobeli, hammoho le choline, ho netefalitsoe ka mahlale hore li hokahane le kholo ea boko nakong ea 'fetal' mme khaello ea e 'ngoe le e' ngoe e ka senya bophelo bo botle ba lesea, e baka likoli le / kapa ts'ebetso e mpe hamorao bophelo. [9] [10]

U ka fumana karolo ea hau ea vithamine D ho litholoana kapa khanya ea letsatsi, leha ho chesa haholo letsatsing e ka se be mohopolo o motle ha u le moimana.

Lijo Tseo U Lokelang ho li Ja Bakeng sa Lesea Le Bohlale

4. Litlhapi le Lijo tsa Leoatleng

E tlameha ebe u utloile ka iodine le karolo eo e e phethang ho boloka boko bo sebetsa hantle. Hape o tlameha o utloile ka omega 3 fatty acids e buuoa hampe ke motho e mong. Empa na u ne u tseba hore tse peli li bohlokoa haholo kholisong ea maikutlo le bohlale ba lesea la hau? Ha e le hantle, litlhapi, le hoja e se kaofela, li na le limatlafatsi tse peli tse ho tsona. Phuputso ea 2013 e fumane hore tlatsetso e nepahetseng ea iodine nakong ea bokhachane e ka hlakola tšebetso e holofetseng ea kelello haholo. [leshome le motso o mong] Phuputso e 'ngoe ea 2010 e fumane karolo ea bohlokoa ea omega 3 fatty acids kholisong ea lesea la lesea. [12]

Litlhapi tse mafura tse kang saalmon le tuna li na le limatlafatsi ka bobeli 'me li ka jeoa ka tekano. Leha ho le joalo, ha o ntse o ja litlhapi, ho molemo kamehla ho botsa ngaka ea hau, hobane litlhapi tse ling li ka ba le mercury le lintho tse ling tse kotsi. Batla likeletso ho ngaka ea hau pele u ja litlhapi nakong ea bokhachane.

5. Yoghurt

Leha ho le joalo sehlahisoa se seng sa lebese se nang le liprotheine ke Yoghurt. Liprotheine li hlokahala ka bongata ka popelong e le ho holisa methapo ea kutlo ea phiri hammoho le 'mele oohle. Ka hona, o ka ja protheine e ngata kamoo u ratang ntle le ho fetela holimo.

Le ha ho na le lijo tse ngata tse nang le liprotheine, yoghurt e na le molemo o mong oa hore ke probiotic, ho bolelang hore e hlohlelletsa kholo ea libaktheria tse ntle tseo 'mele o li hlokang [13]. Kahoo haeba u lebelletse ho fana ka lesea le bohlale le le bohlale, u ka khetha ho qala ho ja yogurt e phetseng hantle, haholo-holo yoghurt ea Greece.

6. Lialmonde

Ka tloaelo lialmonde li tsejoa e le lijo tsa boko. Li ntse li rekisoa ka ho eketsehileng ho ipapisitse le boleng ba tsona le tsohle ka mabaka a utloahalang. Ho phela hantle, monate le ho ba molemo, ha ho na tsela e le 'ngoe eo u hlokang ho li ja. Na u ne u tseba hore ligrama tse 100 tsa almonde li na le li-kilocalories tse 579, ligrama tse 21 tsa liprotheine, ligrama tse 12,5 tsa fiber, li-micrograms tse 44 tsa folate le 3.71 mg ea tšepe hammoho le livithamini le liminerale tse ling tse ngata tsa bohlokoa. [14] U ka ba le lialmonde tse hlabang letsatsi le leng le le leng kaha li tla u thusa ho fana ka lesea le bohlale le bohale!

7. Li-walnuts

Litholoana tse omisitsoeng le linate, ho theosa le lilemo tsena tsohle, esale li le lenaneng le leng le le leng mabapi le omega 3 fatty acids. 'Me le li-walnuts ha ho joalo ho eona. Joalo ka lialmonde, walnuts le tsona ke mohloli o enneng oa liprotheine, lik'habohaedreite, faeba ea lijo, matla, livithamini, liminerale le omega-3 fatty acids e hlokahalang bakeng sa kholo ea hau e tsitsitseng le e potlakileng ea boko. [leshome le metso e mehlano] Ho feta moo, li na le li-milligram tse 0 tsa k'holeseterole 'me li netefalitsoe ka mahlale ho ntlafatsa boemo ba lipid. [16] Kahoo 'mè le ngoana ba rua molemo ho linate tsena tse makatsang.

8. Peo ea Mokopu

E tlameha ebe ua ipotsa hore na hobaneng re bua ka peo ea mokopu eseng mokopu ka kakaretso. Ebile, ho kenyelletsa peo ea mokopu lijong tsa hau tsa bokhachane e ka ba tsela e atlehang ea ho eketsa limatlafatsi tse ngata ho tsa hau le 'meleng oa ngoana oa hau. Li na le molao-motheo o batlang o lekana oa liprotheine, faeba, livithamini le liminerale joalo ka ha li-almond le walnuts, hape li na le li-antioxidants tse laolang ts'ebetso e matla ea mahala. [17]

9. Linaoa le Lente

Haeba u motho oa mofuta oa legume 'me u khetha ho ja limela tse ngata nakong ea bokhachane, etsa bonnete ba hore u kenyelletsa linaoa le lensisi kaha li na le livithamini le liminerale tse ngata kapa tse boletsoeng sengolong sena. Ha ho bapisoa le lensisi, linaoa li na le bohale. Leha ho le joalo, u ka khetha e 'ngoe ea tsona' me ua li kenyelletsa ka bongata lijong tsa hau e le hore u ka tsoala ngoana ea bohlale. [18] [19]

Lijo Tseo U Lokelang ho li Ja Bakeng sa Lesea Le Bohlale

10. Lebese

Melemo ea ho noa lebese e ke ke ea hatisoa ka ho lekana. Ke ka hona, le kamora ho hlaha, nakong ea lilemo tsa bohlokoahali tsa kholo, batsoali ba fang bana ba bona lebese. Leha liperesente tsa 89 tsa lebese e le metsi a lona, ​​liperesente tse 11 tse setseng li na le limatlafatsi. E na le ligrama tse 3.37 tsa liprotheine, khalsiamo ea 125 mg, le ligrama tse 150 tsa potasiamo hammoho le limatlafatsi tse ling tse ngata tse tla tiisa lesea le ntseng le hola le litlhoko tsa lona tsa boko bo ntseng bo hola. [mashome a mabeli] Ho noa lebese nakong ea bokhachane ho tla eketsa menyetla ea hau ea ho pepa ngoana!

Kahoo, tsena e ne e le lintho tsa lijo tse 10 tse tla thusa ho nts'etsapele kholo ea ngoana ea e-s'o tsoaloe ka popelong. Empa ho ja lijo tsena feela ho ke ke ha thusa. Tsena li tla sebetsa ha feela u ka phela bophelo bo botle. Ja lijo tse phetseng hantle 'me u noe maro a mangata a phetseng hantle. Ikoetlise le ho ikoetlisa ho lula u phetse hantle. Ho ikoetlisa ha ho thuse feela ka ho beleha ngoana, empa hape ho thusa ho holisa boko ba ngoana.

Ho netefalitsoe ka mahlale ka thuto ea 2012 hore boikoetliso ba bo-mme bo ntlafatsa ts'ebetso ea ts'ebetso ea bana . [mashome a mabeli a motso o le mong] Qoba lintho tse seng kotsi tse kang joala, lijo tse se nang phepo, joalo-joalo U ka bua kapa ua balla leqhubu la ngoana lipale ha u ntse u tsoela pele ho ima. Hape, eng kapa eng e etsahalang, fokotsa khatello ea maikutlo molemong oa bokhachane bo monate le bo atlehileng!

Sheba Litšupiso tsa Sengoloa
  1. [1]Sipinake, Database ea Naha ea Metsoako ea Naha ea Phallo e Atlehileng ea Lefa la Lefa, Lefapha la Temo la Patlisiso ea Temo ea United States.
  2. [pedi]Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation le bokhachane: ho feta feela thibelo ea methapo ea methapo ea methapo. Litlhahlobo ho tsa pelehi & mafu a basali, 4 (2), 52-59.
  3. [3]Brannon, P. M., & Taylor, C. L. (2017). Tlatsetso ea Iron nakong ea Bokhachane le Bacha: Ho hloka botsitso le se amehang bakeng sa Patlisiso le Leano. Metsoako, 9 (12), 1327
  4. [4]Olas B. (2018). Berry Phenolic Antioxidants - Litlamorao ho Bophelo ba Batho?. Meeli ea pharmacology, 9, 78.
  5. [5]Buonocore G Perrone S, Bracci R, (2001), Li-radicals tsa mahala le tšenyo ea boko ho lesea le sa tsoa tsoaloa, Biology Of neonate, 79 (3-4), 180-186.
  6. [6]Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Li-radicals tsa mahala, li-antioxidants le lijo tse sebetsang: Kameho bophelong ba motho. Litlhahlobo tsa Pharmacognosy, 4 (8), 118-26.
  7. [7]Mahe, National Database Database for Standard Reference Legacy Release, Lefapha la Temo la Patlisiso ea Temo ea United States.
  8. [8]Wallace, T. C., & Fulgoni, V. L. (2017). Lits'oants'o tsa tloaelo tsa Choline li amahanngoa le tšebeliso ea lijo tsa mahe le liprotheine United States. Metsoako, 9 (8), 839
  9. [9]Blusztajn, J. K., & Mellott, T. J. (2013). Liketso tsa Neuroprotective tsa phepo e nepahetseng ea 'cholin' ea 'perinatal'. K'hemistri ea bongaka le meriana ea laboratori, 51 (3), 591-599.
  10. [10]Eyles D, Burne T, McGrath J. (2011), Vithamine D ho nts'etsopele ea boko ba lesea, lisemina ka seleng le biology ea kholo, 22 (6), 629-636
  11. [leshome le motso o mong]Puig-Domingo M, Vila L. (2013), Litlamorao tsa iodine le tlatsetso ea eona nakong ea bokhachane kholong ea lesea la fetal, pharmacology ea kliniki ea hajoale, 8 (2), 97-109.
  12. [12]Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids le bokhachane. Litlhahlobo ho tsa pelehi & mafu a basali, 3 (4), 163-171.
  13. [13]Yoghurt, USDA Lebenkele la Lihlahisoa tsa Lijo, Lefapha la Temo la Patlisiso ea Temo ea United States.
  14. [14]Lialmonde, Setsi sa polokelo ea limatlafatsi sa Naha bakeng sa Phallo e Atlehileng ea Lefa la Lefa, Lefapha la Temo la Patlisiso ea Temo ea United States.
  15. [leshome le metso e mehlano]Walnuts, Setsi sa polokelo ea limatlafatsi sa Naha bakeng sa Phatlalatso e Tloaelehileng ea Lefa la Lefa, Lefapha la Temo la Patlisiso ea Temo ea United States.
  16. [16]Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK, 2018, Litlamorao tsa tšebeliso ea lepa ho lipids tsa mali le lisosa tse ling tsa kotsi ea pelo: tlhahlobo e ntlafalitsoeng ea meta le tlhahlobo e hlophisitsoeng ea liteko tse laoloang. American Journal ea phepo e nepahetseng ea bongaka, 108 (1), 174-187
  17. [17]Peo ea mokopu le squash, Setsi sa polokelo ea limatlafatsi sa Naha bakeng sa Tokollo ea Lefaelo le Tloaelehileng la Naha, Lefapha la Temo la Patlisiso ea Temo ea United States.
  18. [18]Linaoa, Setsi sa pokello ea nalane ea Naha ea Naha bakeng sa Phallo e Atlehileng ea Lefa la Lefa, Lefapha la Temo la Patlisiso ea Temo ea United States.
  19. [19]Lentile, Setsi sa polokelo ea limatlafatsi sa Naha bakeng sa Phallo e Atlehileng ea Lefa la Lefa, Lefapha la Temo la Patlisiso ea Temo ea United States.
  20. [mashome a mabeli]Lebese, Setsi sa polokelo ea limatlafatsi sa Naha bakeng sa Phallo e Atlehileng ea Lefa la Lefa, Lefapha la Temo la Patlisiso ea Temo ea United States.
  21. [mashome a mabeli a motso o le mong]Robinson, A. M., & Bucci, D. J. (2012). Ho ikoetlisa le bakhachane Mesebetsing ea bana. Mahlale a kelello, 7 (2), 187-205.

Horoscope Ea Hau Hosane