Lijo tsa ho Eketsa Thupelo ea Lebese la Letlalo

11 Breastfeeding Superfoods

Na u ipotsa hore na ho na le lijo tseo u ka li jang ho tšehetsa lactation mme ka tlhaho u eketsa tlhahiso ea lebese la matsoele ? Lijo tse ngata li nkoa e le li- galactagogues , tse ka u thusang ho etsa lebese le eketsehileng la matsoele . Ho pholletsa le lefats'e, basali ba litso tse fapaneng ba ja lijo tse itseng tsa lebese hang ka mor'a ho beleha le ha ba ntse ba anyesa. Tse ling tsa lijo tsena li tletse li-vithamine le liminerale, 'me tse ling li na le lik'hemik'hale tse ka thusang ho hlahisa lebese la matsoele.

Ho sa tsotellehe hore na lebaka ke lefe, ho lumeloa hore li-superfoods tse anyesang li khothalletsa le ho tšehetsa phepo e nepahetseng ea lebese la matsoele.

11 Lijo tsa ho Eketsa Thupelo ea Lebese la Bokhachane

1. Limela tsohle : Lihlahisoa tsohle li na le phepo e nepahetseng bakeng sa bo-'mè ba anyesang. Ba boetse ba nahana hore ba na le thepa e tšehetsang lihomone tse ikarabellang ho etsa lebese la matsoele. Kahoo, ho ja lijo tse ngata ho ka eketsa lebese la hao la lebese. Semela se tloaelehileng ka ho fetisisa se sebelisoang ho etsa lebese la lebese le lengata ke oatmeal ea khale e phehiloeng ka nako e khutšoanyane. U ka boela ua leka harese, lijo-thollo tse lekaneng tsa raese, li-cookie tsa oatmeal, kapa lijo tse ling tse entsoeng ka lijo tse feletseng.
   
2. Meroho e Lefifi e Lefifi: Meroho e tala e nang le makhasi a mongobo a kang alfa , lettuce, kale, sapinake le broccoli li tletse limatlafatsi, haholo-holo khalsiamo. Li boetse li na le li-phytoestrogens tse nang le phello e ntle ho tlhahiso ea lebese la matsoele.
   
3. Fennel : Fennel ke semela se tsoang Mediterranean. Peo ea Fennel e eketsa tatso lijong tse ngata tse sa tšoaneng, empa fennel e boetse ke meroho e ka phehoang kapa e jeoa e tala. Tleloubu, stalk le makhasi a semela sa fennel li jeoa, 'me u ka li eketsa ho sopho, li-stew, kapa li-recall tse ling tsa fennel. Semela sa estrogen se fumanoang fennel se ka thusa bo-'mè ba tlhokomelo hore ba etse lebese le eketsehileng la matsoele.
   

1. Konofolo : Konofolo e na le phepo e nepahetseng, 'me e phaella ka ho fetisisa ho lijo tse ngata. Hape ho lumeloa hore ke setsebi sa li-galactagogue, ho thusa bo-'mè ba tlhokomelo ho etsa lebese le eketsehileng la matsoele. Le hoja konofolo e na le monko o monate o kenang lebese la matsoele, ho bonahala eka masea a mang a rata tatso. Hape, lipatlisiso li bontša hore lebese le entsoeng ka konofolo e ka thusa ho boloka lesea le anyesang nakong e telele . Ka lehlakoreng le leng, bana ba bang ba ka 'na ba se ke ba mamella konofolo haholo. Haeba ngoana oa hao a bontša matšoao a ho ba le kutloisiso ea lijo ka mor'a hore u je konofolo, u ka 'na ua leka ho qoba konofolo ka nakoana. Latela tataiso ea ngoana oa hau. U ka eketsa konofolo ea lijo tsa hau ka ho e sebelisa ho latsoa lijana tse ngata, tse akarelletsang meroho, nama, lijo tsa leoatle, pasta le li-sauces.
   

1. Li-Chickpeas: Li-chickpeas, tse bitsoang li-linaoa tsa garbanzo kapa linaoa tsa Ceci (chi-chi), ke li-legume tse tloaelehileng tse sebelisoang ho pheha Mediterranean le Bochabela bo Hare. Basali ba anyesang ba 'nile ba ja li-chickpeas ho etsa lebese le eketsehileng la matsoele ho tloha mehleng ea khale ea Egepeta. Li-chickpea ke lijo tse matlafatsang tse nang le liprotheine tse ngata. Li boetse li na le limela tsa estrogen tse ka 'nang tsa ikarabella bakeng sa tšebeliso ea tsona joaloka galactagogue. O ka eketsa li-chickpeas ho pasta kapa salate. Hummus, e monate kapa e pentsoeng e entsoeng ka li-chickpeas, ke tsela e 'ngoe ea ho thabela linaoa tsena tse phetseng hantle.
   
2. Sesame Peō: Lihlahisoa tse phahameng tsa calcium le limela tsa estrogen, bo-'mè ba anyesang ba sebelisa peo ea sesame ho etsa lebese le eketsehileng. U ka ja peo ea seseame feela, e le motsoako litapisetsong tseo u li lokisetsang, e le ho hlahisa li-saladi kapa ka tsela e tsamaisanang le mefuta e meng, linate le litholoana tse omisitsoeng.
   
3. Lialmonde: Manate, haholo-holo lialmonde tse tala li phetse hantle ebile li na le protheine le calcium. Bo-'mè ba bangata ba tlhokomelo ba khetha ho ja lialmonde kapa ho noa lebese la almonde ho eketsa monate, monate le boholo ba lebese la bona.
   
4. Oli e tsoetseng pele le ea Flaxseed: Joaloka peō ea sesame, li-flaxseed li na le li-phytoestrogens tse ka susumetsang tlhahiso ea lebese la lebese. Lehlaseli le boetse le na le mafura a bohlokoa a acids. U ka fafatsa li-salxse ka li-salate le lijo-thollo, kapa u ka leka recipe ea peo ea folaxe.
   

1. Motso o Mocha oa Ginger: Ginger e ncha hase feela phepo e ntle ho lijo tsa hau, empa e ka boela ea eketsa tlhahiso ea lebese la matsoele le thuso ka maikutlo a ho theola fatše . O ka eketsa habonolo, ginger e tala ho lijana tseo u li phehang. U ka boela ua eketsa ginger ho mokhoa oa hau oa letsatsi le leng le le leng ka ho noa ginger ale e nang le ginger ea sebele kapa ka ho pheha ginger e tala le ho etsa tee. Ha ginger e ncha e nkoa e sireletsehile, ha ua lokela ho nka li-supplement tsa ginger ntle le ho buisana le setsebi sa tlhokomelo ea bophelo.
   
2. Lebelo la Brewer: tomoso ea Brewer ke tlatsetso e phelisang hantle ea phepo e nang le li-vithamine, tšepe, protheine, chromium, selenium le liminerale tse ling. Bo-'mè ba anyesang ba e sebelisetsa ho e-na le ho u thusa ho etsa lebese le eketsehileng, empa ho ka boela ha u fa matla a eketsehileng, ho ba le phello e ntle maikutlong le ho felisa blues ea bana. U ka fumana tomoso ea brewer ka foromane kapa foromo ea phofo.
   

1. Li-Tea tsa Booki : Ho lokile, tee ke seno, eseng lijo. Empa, li-tea tsa lactation li entsoe ka lijo le litlama, 'me ke tse ling tsa khetho e tloaelehileng ho basali ba batlang ho ntlafatsa lebese la bona. Tee ea booki e ka 'na ea e-ba le setlama se le seng kapa setlama sa litlama tse sebetsang hammoho ho tšehetsa lactation le ho eketsa tlhahiso ea lebese la matsoele. Litlama tse fumanehang ka teeng ea matsoele li kenyelletsa fenugreek , thistle e hlohonolofalitsoeng , moriana oa lebese le fennel. Ntle le ho eketsa phepelo ea lebese la matsoele, li-tea le tsona lia tšelisa ebile lia khatholla. Ho feta moo, li bonolo ho itokisetsa.

Na Lijo Tsa Lactogenic li Hlile li Sebetsa?

Hase basali bohle ba bonang litholoana ka ho ja lijo tsa lactation, empa ka sebele ho ke ke ha utloisa bohloko ho ba leka. Haeba u ja lijo tse lekaneng hantle le tse anyesang , tse ngata tsa lijo tsena e ka 'na ea e-ba karolo ea eona. Kaha boholo ba lintho tsena li phetse hantle 'me li na le phepo e ntle, ho eketsa tse ling tse seng kae li lokela ho ba hantle. Hopola feela hore, joaloka ntho e 'ngoe le e' ngoe, ha u batle ho e fetela. Haeba ba bonahala eka ba u sebeletsa, etsa bonnete ba hore u shebile ho eketseha ha lebese la hao la matsoele ka hloko. Hang ha u fihlella ntlha eo u ikutloang u phutholohile ka eona, qala ho fokotsa hore na u ja lijo tse kae tsa lactogenic. Haeba u tsoela pele ho eketsa lebese la hao la lebese, u ka qetella u e-na le lebese le leholo haholo . Ho noa lebese la matsoele ho feta tekano ho ka lebisa bothateng bo fapaneng ka ho feletseng joalo ka lebese la matsoele , maqeba a lebese , le mastitis .

Tlhokomelo ea Temoso

Ho ja lijo tse ncha tse tšehetsang lactation ho sireletsehile ebile li phetse hantle. Ha e le hantle, feela joaloka tsohle, u se ke ua li feta. Ho hongata ho letho ha ho mohla e leng maikutlo a matle. U lokela hape ho hopola hore lisebelisoa ha li tšoane le lijo tse ncha. Pele u nka phetolelo leha e le efe ea li-supplement tsa lijo tsena tse matlafatsang lebese, bua le ngaka ea hau kapa moeletsi oa lactation.

> Mehloli:

> Academy of Breastfeeding Medicine Protocol Komiti. Mokhoa oa boipheliso oa ABM # 9: tšebeliso ea li-galactogogues ho theha kapa ho eketsa tekanyo ea thibelo ea lebese la bakhachane (Pele ho ntlafatsa January 2011). Ho phekola Meriana. 2011 Feb 1; 6 (1): 41-9.

> Jacobson, Hilary. Mother PressRosalind Press. 2004

> Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Ho Koetlisa Batsoali Tataiso ea Mosebetsi oa Bongaka Khatiso ea Bohlano. Elsevier Health Sciences. 2015.

> Riordan, J., le Wambach, K. Ho Apesa le ho Kopana ha Batho le Khatiso ea bone. Jones le Bartlett Ho Ithuta. 2014.

> Whitney, E., Rolfes, S. Ho utloisisa Khatiso ea phepo ea khatiso ea leshome le metso e mene. Cengage Ho Ithuta. 2015.