Kev ntsuas khoom noj khoom haus rau cov poj niam cev xeeb tub thiab cov poj niam uas tseem ceeb yog qhov tseem ceeb. Vim hais tias qhov no cuam tshuam rau kev noj qab haus huv ntawm leej niam thiab tus me nyuam. Yog li, yav tom ntej leej niam yuav tsum txhawj xeeb txog kev noj zaub mov kom tsim nyog, kom zoo.
Kev noj haus rau niam txiv thiab menyuam kev noj qab haus huv.
Yuav kom paub meej tias cov khoom noj khoom haus ntawm cov poj niam thaum cev xeeb tub thiab lactation yog balanced, zaub mov yuav tsum tau muab nrog lub zog txaus (calories). Cov zaub mov tseem yuav tsum muaj cov khoom noj tseem ceeb (xws li, proteins, cov rog, carbohydrates, vitamins thiab minerals) nyob rau hauv txoj cai npaum thiab feem ntau. Nws yuav tsum tau ua kom paub tias txaus dej kom tsawg yog kev zoo. Dej yuav tsum tau ntxuav ntawm hnyav hlau, chlorine, nitrates thiab lwm yam kev puas tsuaj impurities. Nws kuj yog tsim nyog saib xyuas kev noj qab haus huv ntawm cov kev noj haus ntawm cov poj niam cev xeeb tub thiab cov poj niam cev xeeb tub. Cov zaub mov yuav tsum tau hloov, txawm tias nws tsis tas rau cov niam cov txiv. Nws hloov tawm hais tias ib tus me nyuam mos liab xav tias qhov saj tsis qab qab nyob rau hauv cov kua mis, nyob ntawm qhov kev noj haus ntawm leej niam. Qhov no yuav pab tau thaum nws los txog sij hawm los txhais lus rau tus me nyuam kom noj cov zaub mov ntau dua. Nws yuav tsis ntshai ntawm cov khoom tshiab tsis txaus, thiab yuav tsum tau capricious ntawm lub rooj.
Khoom noj tsis ncaj ncees - qhov no txhais li cas?
Cov teeb meem hauv cov khoom noj khoom haus ntawm cov poj niam cev xeeb tub thiab cov poj niam muaj txij nkawm tau tshwm sim thaum cov ntawv qhia txhua hnub tsis muaj qhov xav tau ntawm cov niam txiv thiab tus kab mob me rau ntau cov khoom noj. Npaj ib hnub noj txhua txhua hnub, tsis yog txhua tus poj niam tswj cov khoom noj uas tseem ceeb thaum lub cev xeeb tub, xws li hlau, zinc, iodine. Lawv tsis muaj peev xwm ua rau muaj teeb meem ntau nrog kev noj qab haus huv - leej niam thiab loj hlob me nyuam. Txawm li cas los xij, ntau tshaj cov khoom noj rau cov neeg uas cev xeeb tub thiab lactating neeg kuj muaj teeb meem. Nws yog qhov yuav tsum tau soj ntsuam cov nyiaj tshuav thiab them nyiaj ntau dua rau qhov khoom noj khoom haus zoo dua, ntau dua li qhov ntau. Qhov hnyav nce li thaum cev xeeb tub yuav tsum tsis pub dhau 12 mus 14 kilograms.
Ob lo lus hais txog calorie ntau ntau.
Cov neeg sawv cev ntawm kev kho mob hauv zej zog pom zoo tias cov poj niam hauv ob peb lub hlis thiab lub hli thib peb ntawm cev xeeb tub ua rau cov calories - qhov nruab nrab ntawm 300 kcal ib hnub. Thiab muaj li ntawm 2500 calories ib hnub twg. Qhov tseeb, ib tug yuav tsum ua tib zoo xav txog tus neeg xav tau ntawm lub cev rau lub zog. Lawv muaj feem xyuam nrog rau lub hnub nyoog, kev noj haus tam sim no (rog, tsis muaj lub cev hnyav), txoj kev ua neej, ua haujlwm, lossis hom haujlwm ua. Muab cov khoom noj khoom haus kom tseeb.
Tom qab yug los, lub zog xav tau ntawm cov poj niam laus yog siab dua, piv nrog lub sijhawm ua ntej cev xeeb tub. Cov khoom noj txhua hnub ntawm leej niam tom qab yug me nyuam yuav tsum tau txais txiaj ntsig. Tus nqi ntawm calorie ntau ntau yuav tsum yog ntau tshaj 600 kcal ib hnub twg hauv thawj 6 lub hlis ntawm kev pub mis. Thiab 500 kcal ib hnub hauv lub hli tom qab - kwv yees li 2,500 - 2,700 calories yuav tsum tau noj rau hauv lub cev. Hauv particular, ntxiv cov zog ntawm kev noj haus yuav tsum yog rau cov poj niam uas muaj qhov hnyav thaum lub caij ua menyuam. Tshwj xeeb tshaj yog yog qhov poob phaus siab tshaj qhov kev lees paub dav dav rau lawv lub hnub nyoog thiab kev loj hlob. Thiab kuj, yog tias leej niam pub ntau tshaj ib tug me nyuam. Tsis tas li ntawd, ntxiv zog (calorie) ntxiv nyob rau hauv kev noj haus yog qhov tsim nyog rau cov poj niam tom qab lub qhov quav.
Protein.
Rau cov poj niam cev xeeb tub, qhov kev xav tau rau cov nqaijrog ua rau kev loj hlob ntawm cov qoob loo tshiab nce. Cov nyiaj no yuav tsum tsis txhob poob qab 95 gram ntawm ib hnub. Qhov kev xav tau rau cov protein ntau dua thaum lub sijhawm pub niam mis menyuam - ntawm 20 gram tauj ib hnub ntxiv rau thawj nrab ntawm lub xyoo tom qab yug me nyuam. Thiab 15 grams tauj ib hnub ntxiv rau ob peb lub hlis tom ntej ntawm kev pub niam mis. 60% ntawm tag nrho cov protein txhua hnub yuav tsum yog ntawm cov tsiaj txhu. Tej kev sim ua rau zaub noj mov thiab kev noj haus rau ib tus ntxhais hluas yog tsis tsim nyog. Tsiaj cov protein nyob hauv ntau txaus yog muaj nyob rau hauv cov mis nyuj thiab cov khoom noj siv mis, cov nqaij liab, nqaij qaib nqaij thiab ntses. Cov seem ntawm 40% yuav tsum yog los ntawm cov khoom muaj nqis ntawm cov nroj tsuag. Qhov no, piv txwv, taum (noob taum, peas, taum) thiab taum pauv (tsis txhob hloov kho!). Qhov kom tsawg ntawm cov protein, saum toj no, yog qhov tseem ceeb rau tus poj niam nws tus kheej. Vim tias cov ntawv qhia zaub mov muaj protein ntau (thiab lwm yam), lub cev tseem muab lub fetus los yog niam mis nrog rau qhov tsim nyog npaum li cas ntawm cov tshuaj thiab cov microelements. Tab sis twb los ntawm tus kheej stocks ntawm maternal tus kab mob, weakening tiv thaiv.
Zoo thiab phem yam.
Qhov tsim nyog ntawm cov rog hauv kev noj haus ntawm cov poj niam cev xeeb tub thiab cov niam txiv uas tsis tau yug me nyuam tsis txawv ntawm qhov kev pom zoo rau txhua tus poj niam. Cov nqaij rog yuav tsum ntsuas 30% ntawm qhov muaj nqis ntawm cov khoom noj txhua hnub. Txawm li cas los xij, muaj qee yam kev hloov hauv kev noj zaubmov thaum lub sijhawm xeebtub thiab lactation nrog hom roj noj. Hauv cov poj niam, qhov yuav tsum tau muaj qee yam tseem ceeb roj fatty acids uas yog - nws yog linoleic acid thiab alpha-linolenic acid. Cov khoom tseem ceeb ntawm cov fatty acids uas yog: cov roj zaub (tsob ntoo, tsob ntoo, tsob txiv ntoo, txiv roj), ntses rog (herring, sardines, mackerel, salmon) thiab nqaij nruab deg. Soybean thiab sunflower roj yuav tsum tau siv raws li ib tug hnav khaub ncaws rau zaub nyoos. Thiab txiv ntseej roj yuav siv tau rau ua noj ua haus cov zaub mov kub (rau kev quav, khaus, thiab lwm yam).
Cov poj niam cev xeeb tub thiab cov niam tsev uas muaj cov me nyuam uas tau yug me nyuam raug yaum kom haus ntuj, ntuj yam. Yog li, ib qho yuav tsum tsis txhob noj cov roj qab zib thiab cov tais diav xws li "khoom noj khoom haus" nyob rau txhua daim ntawv thiab daim ntawv. Lawv yog cov tseem ceeb ntawm cov khoom noj khoom haus zoo li "rog", los yog isomers ntawm trans fatty acids. Cov kua qaub no, dhau los ntawm lub tsho me nyuam thiab txoj hlab ntaws, yuav ua teeb meem rau tus me nyuam hauv plab. Tsis tas li ntawd, lawv nkag mus rau hauv niam mis, uas cuam tshuam rau kev mob ntawm tus me nyuam mos. Cov nqaij muaj mob kuj muaj nyob rau hauv butter, tab sis nws raug tso cai ua rog ntawm kev noj haus ntawm cov poj niam cev xeeb tub thiab cov poj niam cev xeeb tub. Qhov no vim hais tias, tsis zoo li cov kev yees siv siv zus los ntawm margarine, nyob rau hauv ntuj tsim nyuj roj lub isomers ntawm trans fatty acids uas yog tsim nyob rau hauv lub hnyuv ntawm tus nyuj. Lawv muaj lub hauv paus natural, thiab, yog li ntawd, yog xam pom zoo.
Cov carbohydrates twg thiaj zoo?
Carbohydrates yog lub hauv paus ntawm 55-60% ntawm txhua hnub uas yuav tsum tau muaj zog. Carbohydrate cov ntsiab lus hauv cov khoom noj txhua hnub ntawm tus poj niam cev xeeb tub yuav tsum nruab nrab 400 grams tauj ib hnub, thiab rau cov poj niam laus - nruab nrab ntawm 500 grams tauj ib hnub. Cov kev txwv kev noj haus muaj feem xyuam rau kev noj mov ntawm sucrose los yog qab zib, uas nws sib koom noj txhua hnub yuav tsum tsis pub tshaj 10% ntawm kev siv zog. Yog li, thaum cev xeeb tub thiab lactation, ib tug yuav tsum tsis txhob noj ntau cov khoom qab zib. Nws yog qhov pom zoo tias leej niam noj feem ntau nyuaj carbohydrates thaum noj mov, uas maj mam absorbed los ntawm lub cev. Cov hauv paus zaub zoo ntawm cov kab carbohydrates yog cov cereals, cij, qos yaj ywm.
Rau kev ua kom zoo ntawm txoj hnyuv, qhov kev noj haus yuav tsum muaj cov khoom noj kom txaus rau cov khoom noj haus. Txhua hnub lub cev ntawm tus poj niam cev xeeb tub xav tau 30 grams fiber ntau. Qhov txuj ci rau cov poj niam muaj peev xwm txawv ntawm 20 mus rau 40 gram ntawm fiber ntau ib hnub. Cov khoom noj muaj fiber ntau ntau hauv cov tais diav, xws li pob kws, hom qoob mog liab, txhuv xim av. Tsis tas li ntawd cov fibers muaj zaub nyob rau hauv zaub (tshwj xeeb tshaj yog carrots, peas, broccoli) thiab txiv hmab txiv ntoo (feem ntau yog apples, bananas, raisins, pears).
Txhua yam zoo uas tsim nyog rau hauv kev lag luam.
Hauv cov ntawv qhia zaub mov txhua txhua hnub, cov poj niam yuav tsum tau khaws cia rau hauv ntau cov vitamins, macro thiab kab cov kab, kua. Nws yog ib qho postulate ntawm xuas khoom noj. Ob qho tsis muaj peev xwm thiab ntau tshaj ntawm cov khoom ua rau tuaj yeem cuam tshuam rau kev noj qab haus huv ntawm leej niam thiab tus me nyuam. Lub txiaj ntsim ntawm cov tsis muaj peev xwm ntawm cov vitamins yuav ua teeb meem rau kev noj qab haus huv. Cov zaub mov zoo yog tshwj xeeb tshaj yog rau cov poj niam thaum cev xeeb tub thiab lactation, thaum lub cev xav tau cov tshuaj noj kom zoo dua txhua cov roj-soluble vitamins (A, D, E) thiab dej-soluble vitamins (C, folic acid). Cov neeg sawv cev ntawm pawg kho mob ntseeg hais tias txhua txhua hnub ntawm ib nrab ntawm ib feem ntawm cov txiv hmab txiv ntoo thiab zaub ua rau lub cev xeeb tub thiab lactating poj niam nrog cov nqi tsim nyog ntawm cov vitamins. Txawm li cas los xij, koj yuav tsum nrog tus kws kho mob tham, koj xav tau ib qho ntxiv ntawm cov vitamins. Ib qho chaw zoo ntawm cov roj-soluble vitamins yog zaub roj, mis nyuj thiab cov khoom noj siv mis, butter thiab qe qe.
Nco ntsoov, txawm li ntawd los, tias tsis yog ib qho tsis muaj peev xwm nkaus xwb, tab sis kuj muaj ntau cov tshuaj ntawm cov vitamins ntau dua. Piv txwv li, yog tias koj noj cov tshuaj muaj roj ntau ntau, nws tuaj yeem ua rau toxicosis - los yog lom lub cev. Nws yog ib qho yooj yim mus ua rau ib qho kev overdose ntawm uncontrolled siv cov tshuaj multivitamin. Lub txim ntawm qhov teeb meem no yuav yog tu siab. Cov kev tshawb fawb tau ua nyob rau hauv UK pom qhov kev loj hlob ntawm ntau hom mob hauv cov menyuam mos uas nws niam tau siv cov tshuaj vitamin A thaum cev xeeb tub - ntau tshaj 10,000 IU ib hnub (tus qauv 4,000 IU ib hnub). Yog li, ua ntej koj noj cov tshuaj ntxiv raws li cov vitamins, sab laj nrog koj tus kws kho mob!
Khoom noj khoom haus nplua nuj nyob rau hauv kab kawm.
Thaum cev xeeb tub thiab kev pub niam mis, lub cev yuav tsum muaj ntau txoj kab. Nws tsis tuaj yeem hais txog txhua yam ntawm lawv, yog li ntawd peb mam li tsom rau qhov tseem ceeb tshaj plaws - calcium, magnesium, iron thiab iodine.
Cov poj niam thaum cev xeeb tub thiab kev pub niam mis yuav tsum haus li 1200 mg ntawm cov tshuaj calcium uas txhua hnub. Lub ntsiab ntawm qhov keeb no yog mis nyuj thiab khoom noj siv mis. Piv txwv li, nyob rau hauv ib liter ntawm mis nyuj muaj 1200 mg ntawm calcium. Txawm tias ntau nws hauv cheese. Tsis tas li ntawd, calcium uas muaj tam sim no (tab sis nyob rau hauv me me) nyob rau hauv cov khoom ntawm cov nroj tsuag keeb kwm. Xws li cov zaub ntsuab ntsuab ntsuab (zaub paj, zaub qhwv, zaub nplooj ntsuab), legumes, nplej, ceev ceev, qhob cij. Hmoov tsis, nws tsis yog ib txwm tau muab lub cev nrog rau qhov tsim nyog koob ntawm ntuj "noj mov" calcium. Rau qhov no yog vim li cas, tshwj xeeb tshaj yog nyob rau lub caij ntuj no thiab lub caij nplooj ntoos hlav, ntxiv calcium uas yog nyob rau hauv daim ntawv ntawm kev npaj tiav. Txawm li cas los xij, qhov no yuav tsum ua raws li kev saib xyuas ntawm tus kws kho mob uas txiav txim hom tshuaj yeeb thiab nws cov tshuaj txhua hnub. Cov kev tshawb fawb tau qhia tias kev pub niam mis muaj txiaj ntsig zoo rau niam niam cov pob txha. Nyob rau lub sijhawm ntawm kev pub niam mis, vim yog qhov nce ntawm tus poj niam lub cev rau calcium, cov mineralization ntawm cov pob txha pob txha pom zoo nyob rau theem siab dua ua ntej cev xeeb tub. Qhov zoo ntawm kev rov qab ua rau tus poj niam no xav tias txawm tom qab pib lub cev lawm.
Ib qho tseem ceeb heev rau kev noj qab haus huv kuj yog magnesium, uas yog kev koom tes hauv kev ua haujlwm ntawm 300 lub cev ntawm cov tib neeg lub cev. Txhua hnub koob tshuaj magnesium rau cov poj niam cev xeeb tub yog 350 mg. Thiab rau leej niam leej txiv laus - 380 mg. Cov nplua nuj ntawm magnesium yog: oatmeal, buckwheat, nplej bran, nplej germ, taum, peas, taum pauv, cocoa, chocolate, ceev thiab cov txiv hmab txiv ntoo qhuav.
Ntshav tsis txaus los ntawm cov hlau deficiency yog pom nyob rau hauv 30% ntawm leej niam leej txiv. Qhov no ua rau muaj teeb meem loj kho mob uas muaj feem nrog tus me nyuam hauv plab thiab yuav ua rau yug ntxov ntxov. Kev pom zoo txhua txhua hnub ntawm cov hnyuv thaum cev xeeb tub yog 26 milligram. Cov hmoov zoo yog cov nqaij nyug yog nqaij nyug (raum, plawv), mob siab, nqaij npuas, qe qe, qwj nplaum, txiv ntseej, taum, zaub ntsuab. Raws li txoj cai, nws yog qhov nyuaj muab lub cev ntawm ib tug poj niam cev xeeb tub nrog cov nqi ntawm cov hluav taws uas tsuas yog nrog kev pab zaub mov. Feem ntau nws yog ib qhov tsim nyog yuav tau noj cov hlau tshwj xeeb.
Iodine ua kom lub cev ua haujlwm ntawm ib qho tseem ceeb hauv qog qog - cov thyroid caj pas. Ua ib qho ntawm cov thyroid hormones tsis txaus, iodine tswj cov txheej txheem metabolic hauv lub cev. Iodine deficiency nyob rau hauv kev noj haus ntawm cov poj niam cev xeeb tub yuav ua tau kom txoj kev pheej hmoo ntawm qaub ncaug, ua kom muaj kev ua txhaum ntawm tus menyuam txoj kev loj hlob, thiab tuaj yeem ua rau tuag taus ntawm tus me nyuam hauv plab. Cov pojniam uas cev xeeb tub yuav tsum tau noj txhua hnub ntawm iodine nyob rau ntawm tus nqi ntawm 160-180 micrograms, thiab cov niam laus laus - 200 micrograms tauj ib hnub. Yuav kom ua tau raws li qhov siab xav tau rau txhua txhua hnub ntawm iodine, nws yog ib qho tsim nyog kom haus iodized ntsev nyob rau hauv tus nqi ntawm 4-6 grams tauj ib hnub.
Cov dej haus tsis haus hauv cov khoom noj txhua hnub.
Cov poj niam, hauv thawj lub hlis thaum cev xeeb tub, yuav tsum haus dej kom ntau - txog 1.5 liters ib hnub twg. Qhov no yog ua los ntawm qhov tseeb hais tias dej nyob rau hauv cov ntaub so ntswg thiab cov plab hnyuv siab raum ntawm tus me nyuam hauv plab yog li 80%. Hauv qhov kawg ntawm lub plab los ntawm kev xeeb tub, nws raug pom zoo kom txo cov dej haus hauv cov khoom noj rau 1 - 1.2 liters ib hnub twg. Qhov no tseem ceeb, vim tias dej ntau dhau hauv lub cev tuaj yeem cuam tshuam uterine contractions thiab tiv thaiv kev ua haujlwm. Tab sis leej niam uas pub mis niam yuav tsum haus li 1.5 - 2 liters kua txhua hnub.
Tsis tas li ntawd nws yog ib qhov tsim nyog los them sai sai tsis tsuas mus rau ntau, tab sis kuj zoo ntawm kua consumed. Thaum cev xeeb tub thiab lactation, tsis txhob noj cov dej qab zib, muaj zog tshuaj yej, kas fes thiab cawv. Thaum pub mis niam, ntxiv rau cov dej ntxhua hauv cov dej, nws tseem ceeb heev kom haus li ib nrab ntawm cov mis nyuj ib hnub. Txij li thaum nws muaj cov as-ham tseem ceeb, xws li calcium, protein ntau thiab vitamin B2. Tab sis koj yuav tsis pub cov me nyuam nrog nyuj lub mis! Tsis tas li, koj tuaj yeem haus li ib nrab ntawm ib hnub (tab sis tsis ntau tshaj) ntawm txiv hmab txiv ntoo thiab zaub kua. Cov khoom noj khoom haus tau tsim muaj ntau hom tshuaj ntsuab herbal. Piv txwv ntawm cov composition ntawm tshuaj yej, txhawb nqa lactation: teas nrog ntxiv ntawm anise, fennel, caraway, txiv qaub balm thiab nettle. Cov tshuaj uas muaj nyob hauv kev rho tawm ntawm cov tshuaj ntsuab no nkag mus rau hauv cov kua mis thiab ua rau tus me nyuam muaj zog.
Ua tsaug rau xuas khoom noj rau cov poj niam cev xeeb tub thiab lactating, ntau cov teeb meem yuav zam tau. Tom qab tag nrho, kev noj qab haus huv ntawm tus me nyuam thiab leej txiv feem ntau yog nyob ntawm qhov muaj txiaj ntsig ntawm cov khoom noj.