Ho sa le joalo, kamora ho hlaha lesea, 'mè e monyenyane ha a fumane litsela tsohle tsa ho tlosa boima bo feteletseng. Ho khetha lijo nakong ena ho lokela ho phekoloa ka tlhokomelo e feteletseng, 'me khetho ea ho ikoetlisa ka nako ena e lekanyelitsoe feela. Leha ho le joalo, ho na le litsela tse lumellang bo-'mè ba tlhokomelong hore ba tlise palo ea bona ka tatellano.
Sehloohong sena, re tla u bolella hore na u ka theola boima ba 'mele kapele joang ha u anyesa ka mor'a tlhaho ea lesea le tsoalo ea tlhaho ntle le ho lematsa' mele oa mosali le lesea le sa tsoa tsoaloa.
U ka theola 'mele joang ha u anyesa?
E le hore 'mè ea anyesang a theole boima ba' mele, o tla tlameha ho hlahloba lijo tsa hae. Ho belisa ka boeona ho fokotsa mefuta ea lijo le boholo ba lijo, empa ha ho hlokahala, likilo tse seng kae tse eketsehileng li lokela ho lahleloa ka ntle ka ho teba tabeng ea phepo e nepahetseng.
Haholo-holo, 'mè e monyenyane a ka sebelisa monyetla oa ho ja lijo tse amang khetho ea letsatsi le leng le le leng ho khethoa. Tabeng ena, mosali o lokela ho jeoa ka makhetlo a 4 ka letsatsi, mme lijo tse ling li sebelisoa ka mefuta e latelang:
- mefuta ea lijo tsa hoseng: porridge e nang le liapole tse tala, koro e nang le makhasi a pears, puree ho tloha liapole le pears, liapole tse halikiloeng kapa li-curd casserole;
- Lijo tsa lijo tsa motšehare: sopho ea meroho kapa sopho e entsoeng ka pepere kapa li-zucchini, lipene tsa buckwheat tse nang le likhoho tse nkiloeng kapa nama ea likhomo;
- mekhoa ea ho ja lijo tse hlahisang lijo: omelet, mahobe a cheese kapa li-ice cream;
- Lijo tsa lijo tsa motšehare: Litlhapi li koetsoeng ka pitsa le litapole, li-cutlets tsa majoe, li-steamed, ratatouille kapa tuna le salate ea meroho.
Le hoja phepo e loketseng nakong ea lactation ke ea bohlokoa haholo bakeng sa ho tlosa lipeiti tse eketsehileng, ha e le hantle, hase eona feela ntho e ka thusang 'mè e monyenyane hore a mo tlisetse palo. Ho phaella moo, e le ho fokotsa boima ba 'mele ha u anyesa, ho hlokahala hore u etse lintho tse kang:
- Thema ka morao ka holim'a sefahleho, maoto ka bobeli a khumama ka mangole, 'me a kopanya maoto le ka tieo fatše. Ha u tsoa ka ntle ho metsi, matlafatsa ka matla mpa 'me u boloke boemo bona ka metsotsoana e 5, ebe u tsoela pele ho tsoa le ho pheta-pheta mokhoa ona. Sebelisa ntho ena ka makhetlo a 10.
- Nka boemo bo tšoanang. Kamora ho tsuba, phahamisa pelvis, u fokotse mabitso ebe u hula ka mpeng. Emela metsotsoana e mehlano mme u phutholohe. Butle-butle eketsa lenane la ho pheta-pheta ha mosebetsi ona ho tloha ho 1 ho isa ho 10.
- Nka boemo bo tšoanang. Fokotsa maoto, u lule u khumama, u be u phunye menoana ka thata kamoo u ka khonang, ebe u phutholoha. Pheta ho fihlela makhetlo a 10.
- Ntle le ho fetola bothata, phahamisetsa leoto le le leng ebe le le tšoara hantle. Sock ka nako e ts'oanang itšetlehe ho uena le ho uena u e-na le matšoao a maholo. Etsa mosebetsi ona ka makhetlo a 10, ebe u pheta ka lehlakoreng le leng.
- Thetsa ka lehlakoreng la hao 'me u itšetlehe ka letsoho la hao, pele u koaletsoe ka setulong. Ho ba boemong bona, ha u tsoa mouoane ho phahamisa pelvis, le ho pululeloa - ho theola le ho nka boemo ba pele. Pheta ka makhetlo a 10.
- Emang hohle ka bone. Ha u tsoa ka ntle, hula ka mpeng 'me u phunye letsoho la letsoho le letšehali le leoto le letona ho tloha ka holim'a metsi, ha u phunyeletsa - khutlela sebakeng sa pele.
Mahlakoreng a mang, etsa mosebetsi ona ka makhetlo a 20.
Haeba 'mè e monyenyane a e-na le monyetla oa hore bonyane a tsamaee le monna oa hae, nkhono kapa beng ka eena ba haufi, a ka etsa yoga, Pilates kapa ho sesa ka letamo. Lipapali tsena ha li u lumelle feela ho haha le ho tlosa boima bo feteletseng bo bokeletseng nakong ea bokhachane, empa hape li tlatsetsa ho nyamela khatello ea kelello le boikhathollo tsamaiso ea methapo, ea bohlokoa haholo nakong e thata ea lesea le sa tsoa tsoaloa.