Ho belisa ke boemo ba bohlokoa ka ho fetisisa bo tiisang khōlo e lumellanang ea lesea: maemo a nepahetseng a kelello, kelello ea maikutlo le tsoelo-pele ea 'mele, mokhoa o tloaelehileng oa ho ts'oaetsoa ha lisele le litho tsa' mele, tsamaiso ea 'mele ea ho itšireletsa mafung khahlanong le liphello tsa tšoaetso ea kokoana-hloko le likokoana-hloko. Ho ajoa ha lebese la matsoele ha ho fapane ka nako e sa lekanyetsoang, ho fapana nakong ea lactation ho latela boholo ba mafura, liprotheine, lik'habohaedreite tse kenang 'meleng oa mosali, kahoo phepo ea' mè ea anyesang e lokela ho ba e leka-lekaneng, e tletseng le e fapaneng, 'me e na le liminerale tse lekaneng, livithamine le metsi.
Melao-motheo e tloaelehileng ea ho fepa 'mè ea anyesang
- kakaretso ea khalori ea lijo tsa letsatsi le letsatsi tsa 'mè ea anyesang e lokela ho ba 3300-3600 kcal;
- lijo tse qobelloang ho lijo tsa 'mè ea nang le tlhokomelo: lebese ka mofuta ofe kapa ofe (litara tse 1), tlhapi / nama (ligrama tse 150), chisi (25-35 dikgerama), chisi ea kottage (100-130 grams), botoro (50 grams), lee ea khōhō Sengoathoana se le seng), meroho (450-550 dikgerama), litholoana (250-350 dikgerama);
- ho hlokahala hore u kantle ho menu ea linoko, li-condiments, horseradish, konofolo, eiee - lijo tsena li fana ka monko o sa thabiseng le ho latsoa lebese;
- 'mè ea anyesang o lokela ho fokotsa ho tsuba, ho sebelisa caffeine le meea ka hohle kamoo ho ka khonehang. Ka lebaka la khaello ea boroko, mokhathala, ho tepella maikutlong ka mor'a ho pepa, lintho tsena li mpefatsa tatso ea lebese le ho bakela bothata ba masea matšoafo, bothata ba boroko le matšoenyeho;
- e le hore a qobe ho hlaha ha meriana ho ngoana, bo-'mè ba tlhokomelo ba lokela ho fokotsa tšebeliso ea lijo tse entsoeng ka makotikoting, lihlahisoa tse tsubang, tsokolate, litholoana tsa citrus, monokotsoai (fragole, tse tala, fragole);
- 'mè ea nang le tlhokomelo o lokela ho ja lijo tse 30-40 pele a fepa lesea, ka makhetlo a 5-6 ka letsatsi likarolong tse nyenyane - sena se tlatsetsa ho hlahisa lebese.
Nete ea 'mè ea anyesang ka khoeli ea pele
Khoeli ea pele bophelong ba lesea le sa tsoa tsoaloa ke eena ea nang le boikarabello ka ho fetisisa, ke nakong ena eo motheo oa bophelo bo botle ba lesea o behoang ka lilemo tse ngata. Phepo e nepahetseng ea 'mè hang ka mor'a hore ngoana a hlahe ho leseling e tlatsetsa ho feto-fetoha ha potlakase ea mochine oa lik'hemik'hale ho maemo a macha, ho ntlafatsa likarolo tsa kelello ea hae, kelellong,' meleng, ka linako tse ling ho fokotsa kotsi ea lefu la ka tšohanyetso.
Lijo tse lumelitsoeng nakong ea lactation
- libanana, liapole tse phehiloeng;
- pene: harese, buckwheat, raese, oats, koro, poone;
- mafura: oli e se nang oli (mohloaare, soneblomo), botoro (10-15 dikgerama ka letsatsi);
- sopho e entsoeng ka letsoho;
- metsi: compote ea litholoana tse omisitsoeng, metsi a selemo, tala e tala, moro oa phahama;
- pasta ka mokhoa o leka-lekaneng;
- kefir, lebese le besitsoeng, lebese la mahae, mahe;
- bohobe bo nang le bran, litholoana tse omisitsoeng (li-prunes, li-apricots tse omisitsoeng), libiskiti tsa biscuit;
- tlhapi e phehiloeng ea mefuta e fokolang ea mafura, li-cheese tse thata;
- meroho e phehiloeng / e phethiloeng: zucchini, mokopu, beet, lihoete, k'habeche.
Lijo tse thibeloang nakong ea lactation
- lebese la khomo eohle;
- ruileng nama ea moro, tranelate e bolila;
- litholoana le meroho e tala, ntle le libanana le liapole tse besitsoeng;
- lihlahisoa tsa bohobe tse entsoeng ka phofo e phahameng ka ho fetisisa;
- kofi, tee e ntšo, joala.
Mokhoa oa boitsebiso oa 'mè ea anyesang ka khoeli ea pele
Khetho ea 1
- lijo tsa hoseng: nama ea pheho e phehiloeng, harese ea harese, bohobe bo botšo, tee e tala;
- ea lijo tsa hoseng tsa bobeli: ho tšeloa ha lijo, setlolo sa biscuit;
- lijo tsa motšehare: sopho e entsoeng ka letsoho (buckwheat, metsi, litapole, eiee, lihoete), bohobe ba bohobe, li kopane le litholoana tse omisitsoeng;
- lijo tsa motšehare oa mantsiboea: tee, banana;
- lijo tsa mantsiboea: mmutla o phehiloeng, pere ea buckwheat, bohobe bo botšo le botoro, ho phalla ha sehlahla sa brier;
- sejo sa bobeli: tee le fennel, liapole tse ommeng.
Khetho ea 2
- lijo tsa hoseng: khoho e phehiloeng, harese ea harese, bohobe bo botšo le botoro, tee e tala;
- lijo tsa hoseng tsa bobeli: compote ea litholoana tse omisitsoeng, liapole tse besitsoeng (likotoana tse 2-3);
- lijo tsa mantsiboea: sopho e metsi, moro oa rosa e hlaha, nama ea nama ea pheho e phehiloeng;
- mantsiboea a mantsiboea: banana ba butsoitseng, tee e tala, libiskiti tsa biscuit;
- lijo tsa motšehare: poro ea koro, mmutla o phehiloeng, bohobe ba rye, tee e fokolang;
- lijo tsa bobeli tsa bohobe: ho ntšoa ha lijo, liapole tse ommeng.
Khetho ea 3
- lijo tsa hoseng: oatmeal porridge, litlhapi tse halikiloeng, bohobe ba rye le botoro, infusion ea briar;
- lijo tsa hoseng tsa bobeli: green tea, libiskiti tsa biscuit;
- lijo tsa motšehare: lee le phehiloeng, pola ea poone e se nang lebese, mmutla o phehiloeng, compote ea litholoana tse omisitsoeng;
- Motšehare oa mantsiboea snack: banana, tee;
- lijo tsa motšehare: khoho e phehiloeng, palesa ea harese, bohobe bo botšo, tee le fennel;
- lijo tsa bobeli tsa bohobe: ho ntšoa ha lijo, liapole tse ommeng.
Ho fepa 'mè ka khoeli
Ka mor'a khoeli ea pele ea bophelo, lesea le sitoa ho imeloa, e leng se nolofalletsang ho ja lijo tse ngata tsa 'mè ea anyesang, butle-butle ho kenyelletsa lihlahisoa tse ncha ho eona. Ntho e ka sehloohong ke ho hlahloba haufi-ufi tsela eo ngoana a itšoarang ka eona. Haeba ngoana a e-na le likhahla tsa mokokotlo, letlalo la ho robala, ho hlohlona le letlalo le hloekileng, colic, le ho khutlisetsa lintho ka bongata, sehlahisoa se etsang hore motho a se ke a hlola a e-ba teng se lokela ho tlosoa hang-hang.
Khoeling ea bobeli ho ea boraro ea ho anyesa
Ho noa lebese la masea nakong ea ho anyesa, butle-butle hoa eketseha, ho fihlela ho fihla ho likhoeli tse ka bang 700-750 milliliters, kahoo mosali ea anyesang a lokela ho kenyelletsa lijo tsa lijo tse tla tiisa hore ho na le palo e hlokahalang ea liprotheine tsa liphoofolo, li-vithamine, lik'habohaedreite le lihlahisoa .
Seo 'mè ea anyesang a ka se kenyang lijong: lihlahisoa tse tala / meroho ka nako, lihlahisoa tse teteaneng tse nang le lero la tomate, nama (veal, mmutla, kana), linate (ho se kenye likhaoane le pistachios), litholoana tsa cherry, lingonberries, blueberries, currants; tranelate e bolila, e entsoeng ka matsoho jeme (apole, ciliegia, plum).
Hore ho ke ke ha khoneha ho eketsa 'mè oa phepo ho lijong: lebese lohle la khomo, meea, tee e ntšo, morara o omisitsoeng.
Mokhoa oa mehlala ka mor'a khoeli ea ho anyesa
Khetho ea 1
- lijo tsa hoseng: ho phehoa ka chryorate, tlhapi e phehiloeng (pollock, cod), bohobe bo bofubelu le botoro, metsi a nang le diminerale ntle le khase;
- lijo tsa hoseng tsa bobeli: tee e tala, biscuit biscuit, lehe le phehiloeng la khōhō;
- lijo tsa motšehare: pene ea mokopu, sopho e bohloko (litapole, eiee, lihoete), bohobe bo nang le sebete, tee e tala;
- mantsiboea a mantsiboea: banana, tee le fennel;
- lijo tsa motšehare: nama ea pheho e phehiloeng, e tsoe zucchini, bohobe bo bofubelu le botoro, ho phalla ha brier;
- lijo tsa bobeli: ntlo e tlaase ea mafura, liapole tse ommeng, tee.
Khetho ea 2
- lijo tsa hoseng: Rabbit e phehiloeng, raese, bohobe bo bohlooho, compote ea litholoana tse ncha;
- sejo sa hoseng sa bobeli: compote ea litholoana tse omisitsoeng, limela tsa limela tsa botala tse tala (likotoana tse 2-3);
- lijo tsa motšehare: sopho e entsoeng ka moriana (eiee, celery, litapole, pasta), li-cutlets tsa nama ea mafura, bohobe ba rye, tee e sootho;
- lijo tsa motšehare oa mantsiboea: banana, metsi a mongobo ntle le khase;
- lijo tsa motšehare: pene ea buckwheat metsing, bohobe le botoro, khoho e phehiloeng, tee le fennel;
- lijo tsa bobeli: tee e tala, libiskiti tsa biscuit.
Khetho ea 3
- lijo tsa hoseng: litapole tse halikiloeng, tse fafalitsoeng ka parsley; bohobe bo bohlooho, chisi e thata, tee e tala;
- ea lijo tsa hoseng tsa bobeli: ho tšeloa ha litšepe, ho apula liapole (likotoana tse 2-3);
- lijo tsa motšehare: beetroot (raese, beet, cauliflower, nama ea khōhō, litapole), nama ea pheho e phehiloeng, bohobe bo nang le sebini, compote ea litholoana tse omisitsoeng;
- lijo tsa motšehare oa mantsiboea: banana, metsi a mongobo ntle le khase;
- lijo tsa motšehare: tlhapi e apetsoeng ka chisi le eiee, bohobe le botoro, tee e tala;
- lijo tsa bobeli: ho ema letheka, sandwich ea cheese, libiskiti tsa biscuit, tee le jeme e entsoeng ka maiketsetso.
Nete ea 'Mè ka khoeling ea boraro kapa ea botšelela ea ho anyesa
E le hore 'mè ea anyesang a ka kenyelletsoa lijong: motsoako oa motsoako oa motsoako oa motsoako: mahe a linotši, pela (nyalothe, perela), lero le monate (beet, rantipole, mokopu, apole), likhabiso tse omisitsoeng, eiee e ncha.
Ho ke ke ha khoneha ho eketsa 'mè oa phepo ho lijo: lebese lohle la khomo (ntlo / lebenkele), joala.
Sample menu
Khetho ea 1
- lijo tsa hoseng: k'haseche e khabisitsoeng, mmutla o phehiloeng, bohobe bo botšo le botoro, tee e tala;
- lijo tsa hoseng tsa bobeli: tee le fennel, banana;
- lijo tsa mantsiboea: Li-meatball tsa nama ea khomo le chisi, likomkomere, bohobe ba rye le botoro, lero le monate la apole;
- lijo tsa motšehare oa mantsiboea: tee e fokolang e ntšo, lamunu, biscuit biscuit;
- lijo tsa motšehare: khalase ea koro e nang le liapole, bohobe bo bohlooho, letheka le theohileng;
- lijo tsa bobeli: lihoete tse grated, khalase ea yogurt, biscuit biscuit.
Khetho ea 2
- lijo tsa hoseng: pasta ka navy, green tea, bohobe bo botsoa le botoro;
- lijo tsa hoseng tsa bobeli: tee le komine, liapole tse omileng;
- lijo tsa motšehare: compote ea litholoana tse omisitsoeng, vareniki ea botsoa, libiskiti tsa biscuit, bohobe le botoro;
- lijo tsa motšehare oa mantsiboea: banana, matsatsi, tala e tala;
- lijo tsa motšehare: lijo tsa nama ea khomo, lettuce (meroho, likomkomere, k'habeche), tee le lemon, bohobe bo botšo le botoro;
- lijo tsa bobeli: sesepa (likhahla tse peli), lero la tholoana le qeta.
Khetho ea 3
- lijo tsa hoseng: phehiloeng likoekoe mahe a linotši (3-4 likotoana), bohobe bo bofubelu le botoro, metsi a nang le diminerale ntle le khase;
- lijo tsa hoseng tsa bobeli: fragole, tee e tala;
- Lijo tsa motšehare: Khoho e phehiloeng, pepere ea Bulgaria, bohobe bo nang le bran, khalase ea kefir;
- lijo tse omisitsoeng, charlotte;
- lijo tsa motšehare: tranelate e bolila, tee e tala;
- sejo sa bobeli: tee le fennel, li-cookie tsa oatmeal.
Nete ea 'Mè ho tloha khoeli ea botšelela ea ho anyesa
Ke eng e lumelloang ho 'mè ea anyesang ho kenyeletsa ho lijo:
- nama ea tlhaho (mmutla, nama ea khomo, khoho, veal);
- Li-grains: buckwheat, oatmeal, raese, nyalothe, poone;
- lijo tsa tlhapi, linaoa le linaoa tsa liphio;
- tlhapi e phehiloeng / e khabisitsoeng, pasta;
- meroho (e phehiloeng, e phehiloe, e stewed), litholoana bakeng sa nako;
- Likoekoe mahe / mahe a likhoho, li-cheese tse thata;
- lihlahisoa tsa lebese tse bolila: chisi ea ntloaneng, lebese le besitsoeng le nang le bohobe, kefir;
- lesela le bohlooho / bohobe, libiskiti tsa biscuit;
- linoko tse monate: basil, koena, parsley, dill mane;
- linate, motsoako, garlic, eiee;
- li-seno tsa litholoana, litlama tsa litlama, li ile tsa ema lethekeng ho theoha, tee e tala;
- metsi a se nang metsi a mangata, a metsi a marulelo.
Ke eng e hanetsoeng ho bo-'mè ba anyesang ho kenyelletsa lijo:
- lihlahisoa tse entsoeng ka makotikoting, tsokolate, ice cream;
- lihlahisoa tsa li-confectionery le flavorings le lijo tse ling;
- semolina, kofi, tee e matla e ntšo;
- mayonnaise, chisi e nkiloeng;
- manoso, li-sose, nama ea lihlahisoa tse seng li felile;
- Lebese le chesitsoeng, lino tse nang le carbonate, pickles, ho tsuba;
- tsoekere e hloekileng, lijo tse potlakileng, joala.
Sample menu
Khetho ea 1
- lijo tsa hoseng: chisi ea cottage le tranelate e bolila, tee e tala, libiskiti tsa biscuit;
- lijo tsa hoseng tsa bobeli: compote ea liapole, diperekisi;
- lijo tsa motšehare: stewed khoho, salate "vithamine" (botoro, meroho, lihoete, k'habeche), bohobe le botoro, tee e sootho e nang le jeme;
- lijo tsa motšehare oa mantsiboea: banana, hazelnut, tee le fennel;
- lijo tsa mantsiboea: a roka k'habeche ka nama, a ema ka letheka la tincture, bohobe le botoro;
- lijo tsa bobeli: phaeneapole, tee e tala.
Khetho ea 2
- lijo tsa hoseng: bohobe bo bofubelu, k'haseche ea metsi, merafere metsi ntle le khase;
- lijo tsa hoseng tsa bobeli: green tea, morara;
- lijo tsa motšehare: pasta le cheese, nama ea pheho e phehiloeng, bohobe bo bofubelu le botoro, squash e tsoang ho cranberries;
- tee ea thapama: mango, tee le fennel;
- lijo tsa motšehare: pilaf, litholoana tse omisitsoeng li kopanya, bohobe bo botšo le botoro;
- lijo tsa bobeli tsa lirapale, salate ea litholoana.
Khetho ea 3
- lijo tsa hoseng: nama ea pheho e phehiloeng, langa le le lej, lero la tholoana la cherry, bohobe bo bofubelu le botoro;
- lijo tsa hoseng tsa bobeli: khalase ea yogurt, biscuit biscuit;
- lijo tsa motšehare: khoho e entsoeng ka steamed, likomkomere ka tranelate e bolila, bohobe bo nang le bran, tee e ntšo le lemon;
- lijo tsa motšehare oa mantsiboea: tee e tala, biscuit, banana;
- lijo tsa mantsiboea: li-pancakes tse tsoang li-courgettes, tee le fennel, bohobe bo botšo le botoro;
- lijo tsa bobeli: compote ea litholoana tse omisitsoeng, charlotte.
Ho fepa tafoleng ea 'mè
sehlahisoa | u ka khona | ha e khone | moeli |
nama / lihlahisoa tsa nama | nōka, nama ea mebutlanyana, nama ea nama ea kolobe, nama ea nama ea nama | nama e entsoeng ka makotikoting, meno e ts'oang / e phehiloeng | lijo tse monate, li-sausage, li-sose (e seng ka makhetlo a fetang 2 ka beke) |
litlhapi / lihlahisoa tsa tlhapi | lintja, pike perch, pollock, hake, cod | Litšiea, likhoka, shrimps, crawfish, mackerel | halibut, flounder, herring ea salted (hang ka beke) |
bohobe / lihlahisoa tsa lihobe | bohobe bo omisitsoeng, bohobe bo nang le mohala, rye, koro, e ntšo | - | biscuit, bun (habeli ka beke) |
pasta | macaroni, buckwheat, oatmeal, raese, lijo-thollo tsa poone | - | - |
lebese / lihlahisoa tsa lebese | lebese le chesitsoeng, kefir, yoghurt ea tlhaho, lebese le khabisitsoeng, cottage chisi, lebese la pōli, tranelate e bolila | tranelate, lebese la khomo eohle, lihlahisoa tsa lebese le bolila le litholoana tsa litholoana | - |
lijo tse jeoang | Oli e hloekileng: soya, poone, soneblomo, mohloaare; botoro | ho pheha mafura, mayonnaise | margarine ea tranelate |
mahe | - | - | makhetlo a mararo ka beke |
confectionery / tsoekere | marshmallow, pastille, biscuit biscuit | tsokolate, mahobe a tranelate, bohobe, jeme ea jerekere, litholoana tsa tropike, litholoana tsa citrus | - |
litholoana | lipere, liapole, libanana | litholoana tsa tropike, tse tala, fragole, litholoana tsa citrus, morara | plum, currant, ciliegia, ciliegia, diperekisi, apricots, melon |
meroho | lihoete, maphutshe, likomkomere, beet, litapole, k'habeche (e tšoeu / e mebala), zucchini, kohlrabi | tamati | - |
seno | metsi a nooang, lero la tlhaho, tee, lino tsa litholoana | lino tse nang le carbonate, joala, kofi, cocoa, biri, orange, tomate, morara | plum, ciliegia, perekisi, li-apricot lero |
Komarovsky: 'Mè ea nang le tlhokomelo o fepa
Ngaka e tsebahalang ea bana e khothalletsa hore 'mè ea anyesang a se ke a leka bophelo bo botle ba lesea' me a felise ka ho feletseng lijong tse nang le likokoana-hloko tse ling tse ngata-li-citrus, chokolete, fragole, kofi. Lihlahisoa tse ling tsohle, esita le mafura, bo-'mè ba tlhokomelo lia lumelloa, ho lokisa, haeba ho hlokahala, molumo oa tsona o amohelehang.
'Mè keletso ea lijo tse tsoang ho Dr. Komarovsky:
- qoba lijo tse nang le letsoai / linoko tse ka fokolang tatso ea lebese le lebese le tšoeu, e leng hampe e amang mosebetsi oa mala a lesea, ho eketsa tlhahiso ea khase le letšollo;
- u se ke ua eketsa mafura a lebese, ka hloko ho ja palo e kholo ea mafura a oli, nama ea kolobe, tranelate e bolila;
- Lihlahisoa tsa liphoofolo tse molemo li khetha limela (oli ea oli ea mohloaare, oli ea soneblomo);
- phepo ea letsatsi le letsatsi ea 'mè ea anyesang e tlameha ho kenyelletsa litholoana le meroho e ncha (400 grams ka letsatsi);
- lipomoro tse ngata tse omisitsoeng (liapole, li-apricots tse omisitsoeng), lebese la khomo le qhibilihisitsoeng / phehiloeng ka mafura ha ho ha ho feta 2.5%, lihlahisoa tsa lebese (lebese le bolila, yogurt, yazhenka , kefir).
Nete e nepahetseng ea 'mè ea anyesang ke tiiso ea bophelo ba ngoana le ntlafatso e feletseng. E lokela ho ba le boikarabello ba ho etsa lijo bakeng sa nako ea lactation - sena se tla thusa ho eketsa nako ea ho anyesa le ho fokotsa monyetla oa mathata a ts'oaetso ka lebaka la phepo e sa lokelang ea lesea, e leng ntho e kotsi ea lefu la pelo, botenya, khatello ea meriana, lefu la tsoekere le lefu la tsoekere.