Kuv yuav noj ib lub tsev laus niam kom muaj lactation

Nws yog tsis yooj yim sua rau overestimate qhov tseem ceeb ntawm kev pub niam mis, uas yog sau ntawv ib tug enormous tooj ntawm cov phau ntawv, ntawv nthuav qhia, manuals thiab lwm yam luam khoom. Cov kev pab cuam ntawm lub mis mis nyuj rau tus me nyuam yog lub npe hu, tej zaum, rau txhua txhua tus poj niam. Cov poj niam lub mis mis nyuj - nws yog lub feem ntau haum khoom noj khoom haus rau tus me nyuam nyob rau hauv thawj rau lub hlis ntawm nws lub neej. Nws muaj tag nrho cov zoo tshaj plaws tshuaj uas yuav tsum tau rau qub kev loj hlob me nyuam, lub hlwb txoj kev loj hlob thiab tsis pom kev, tus tsim ntawm kev tiv thaiv. Nyob rau hauv tas li ntawd, tag nrho cov ntawm cov tshuaj yog tam sim no nyob rau hauv txoj cai kom muaj nuj nqis thiab txoj cai kev faib ua feem, zom tau yooj yim thiab tag nrho absorbed los ntawm lub cev ntawm tus me nyuam.

Nyob rau hauv no tsab xov xwm, wb tham txog dab tsi koj yuav noj ib tug kev pub niam mis poj niam kom muaj lactation, uas yog, tus tsim ntawm lub mis mis nyuj mus txog rau lub cim. Vim hais tias tsuas tag nrho thiab varied noj cov zaub mov yuav muab tau lub niam rau tus me nyuam uas yuav tsum tau txhua hnub volume ntawm cov mis nyuj.

Firstly, khoom noj khoom haus rau niam noj cov zaub mov excludes tej kev txwv ntawm cov khoom noj kom tsawg tsuas yog nyob rau hauv tshwj xeeb kev kho mob contraindications. Thiab yuav ua li cas yuav poj niam xav kom poob ceeb thawj sai sai tom qab yug menyuam tas, nws yuav tsum tsis txhob txwv tsis pub koj noj. On qhov tsis tooj, nws cov txhua hnub khoom noj yuav tsum tau nce los ntawm hais txog ib tug thib peb. Nws yuav tsum muaj txog 120-130 grams ntawm cov protein, 100-110 grams muaj roj, 500-600 grams ntawm carbohydrates thiab yuav nyob rau hauv caloric 3200-3500 kcal. Yuav tsum tau noj tsib los yog rau lub sij hawm ib hnub twg thiab haus dej haus nrog hais txog 2.5 liv cov kua. Tab sis tsis txhob haus dej ntau tshaj koj xav tau, vim hais tias nws yuav tsis ua rau kom los ntawm qhov nyiaj no ntawm cov mis nyuj.

Yog li ntawd hais tias koj yuav muaj ib lub tsev laus leej niam mus rau nws noj cov zaub mov yog balanced? Firstly, nws yuav tsum haus txaus qhov ntau ntawm cov khoom noj nplua nuj nyob rau hauv protein, xws li mis. Lub hnub rau lub tsev laus cov poj niam yuav txaus haus txog 500 mL ntawm fermented mis nyuj cov khoom thiab 200 ml ntawm mis nyuj. Nws yog tsim nyog los muab kev xaiv li cas rau cov uas tsis muaj roj nyuj, nqaij qaib, nqaij npuas, luav, qaib ntxhw los yog boiled los yog stewed. Cov nqi tshaj plaws hom ntses - ib tug carp, perch thiab Blue. Tsis tas li ntawd, dua li txhua hnub noj txog 40 grams ntawm cheese durum thiab txog 100 grams ntawm hwv nruab nrab muaj roj cov ntsiab lus.

Ob, lub rog nyob rau hauv kev noj haus ntawm cov poj niam yuav tsum tau ob leeg tsiaj thiab zaub keeb kwm. 50 grams ntawm butter thiab 30 grams ntawm zaub roj yuav txaus. Ntxiv mus, zoo dua kev siv ntawm txiv roj roj, uas yog nplua nuj nyob rau hauv tseem ceeb cov unsaturated fatty acids. Tsis tas li ntawd nyob rau hauv lub txhua hnub khoom noj muaj xws li ib ob peb ntawm dia mis nyuj muaj roj nyob rau hauv daim ntawv ntawm cov tuab cream.

Thirdly, nws yog tsim nyog los tso tseg lub khob noom cookie-ncuav thiab khob cij dawb nyob rau hauv dej siab ntawm bakery khoom los ntawm hmoov nplej thiab cereals los ntawm whole grains. Raws li rau cov dej qab zib, koj yuav tsum muab nyiam rau stewed txiv hmab txiv ntoo, uas tsis yog-si ntxhia dej. Ntshaw kom haus dej haus teas tsis muaj additives. Yuav ceev faj - juices.

Cov yooj yim npaum li cas ntawm cov mineral ntsev thiab lw ntsiab thiab vitamins laus niam tau txais nrog rau zaub thiab txiv hmab txiv ntoo. Yog hais tias ua tau, nws yog ib qhov zoo tshaj plaws noj zaub tshiab: eggplant, taub zucchini, taub dag, zaub qhwv, dib, ntsuab taum mog, turnip, zaub xas lav, txiv lws suav.

Yuav ua li cas yuav noj ib lub tsev laus niam, yog hais tias nws yog ib tug neeg tsis noj nqaij? Nws yuav tsum tau nce nyob rau hauv lawv cov txhua hnub khoom noj tus nqi ntawm cov zaub mov uas muaj vitamin B12, zinc thiab calcium. Vim hais tias nws yog ib tug ntawm cov tseem ceeb tshaj plaws hais tias tau txais loj hlob tus me nyuam nrog leej niam cov kua mis. Thiab tej zaum, tsis noj nqaij poj niam yuav tsum coj ntxiv protein-mineral ceg vitiminnye.

Ua ib daim ntawv teev txog dab tsi koj yuav muaj ib tug lactating niam, tsis hais qhov tseeb hais tias muaj tsis tau. Cov no yog cov: nqaij, nyob kas poom los tsib zaub mov, ib yam nkaus thiab fatty, qab ntsev, ntsim zaub mov, npaj zaub mov noj, kas fes, zib ntab, qhob noom xim kasfes, nqaij ntses nyoo, citrus, txiv pos nphuab. Nws yog tsis yooj yim sua rau haus ib decoction ntawm hawthorn, clover, ginseng. Ib tug tinctures ntawm camomile, peppermint, sage, plhaw cones txo lactation.

Tam sim no uas koj paub tias koj yuav muaj ib tug lactating niam, txhua tus poj niam yuav tsum tau ntawm nws tus kheej npaj koj noj cov zaub mov thiaj li yuav tswj tau li qub lactation.