Lawv muaj nyob rau hauv cov khoom noj xws li ntses salmon, txiv roj roj, avocado, thiab noob thiab txiv ntoo. Cov rog rog: Kev noj qab haus huv cov rog, xws li omega-3, yog qhov tsim nyog rau cov kua mis zoo. Qhov zoo ntawm fiber ntau suav nrog tangerines, txiv kab ntxwv, plums, oats, nplej bran, thiab txiv ntseej.ĥ. Fibers: Fibers pab lub cev kom nqus tau cov as-ham zoo. Txiv hmab txiv ntoo, zaub xws li zucchini, carrots, tswb kua txob, thiab nplooj ntsuab xws li spinach tuaj yeem muab cov vitamins zoo.Ĥ. Cov no suav nrog cov vitamins A, C, E, thiab cov vitamin B complex. Cov vitamins: Cov niam txiv xav tau ntau cov vitamins los tswj kev noj qab haus huv zoo thaum laus. Cov khoom noj uas muaj calcium muaj xws li mis nyuj, yogurt, cheese, spinach, pob txha-hauv salmon, thiab lentils.ģ. Cov niam tsev laus xav tau tsawg kawg yog 1000 milligrams ntawm calcium txhua hnub. Calcium: Calcium yog qhov tsim nyog rau kev tsim cov kua mis thiab ua haujlwm kom zoo ntawm cov leeg thiab cov hlab ntsha.
Qhov zoo tshaj plaws ntawm cov protein yog nqaij qaib, ntses, qe, taum, thiab zaub mov poov xab.Ģ. Cov protein: Cov niam txiv xav tau cov protein ntau dua thaum lactation, lawv yog qhov tseem ceeb rau kev tsim cov kua mis thiab kev saib xyuas cov leeg nqaij. Kev noj haus ntawm leej niam thaum lub sij hawm ntawm lub pub niam mis Nws yog ib qho tseem ceeb tshwj xeeb, yog li cov khoom noj hauv qab no yuav tsum suav nrog:ġ. Cov khoom noj tseem ceeb rau niam lactating Yog tias muaj kev tsis ntseeg txog qhov tsim nyog caloric kom tsawg rau cov niam uas pub niam mis, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog tus kws kho mob kom tau txais cov lus qhia tsim nyog. Xav txog ntxiv cov zaub mov no rau koj cov zaub mov kom paub meej tias muaj zaub mov txaus thiab muaj dej ntxiv. Tus niam laus cov zaub mov yuav tsum muaj cov khoom noj uas tsim nyog kom tau raws li nws cov khoom noj khoom haus thiab lub zog xav tau. Txiv hmab txiv ntoo thiab txiv hmab txiv ntoo: Lawv tuaj yeem siv los ntxiv qhov qab zib rau cov pluas noj.Cov tseem nplej: oats, quinoa, thiab lwm yam.Txiv hmab txiv ntoo qhuav: raisins, plums, apricots, thiab lwm yam.Koj tuaj yeem haus tshuaj yej ntsuab thiab tshuaj yej dub vim lawv muaj ntau yam txiaj ntsig. Nws raug nquahu kom haus tsawg kawg yim khob dej ib hnub kom nyob twj ywm hydrated. Muaj: chickpeas, taum dav, peas, thiab lwm yam.Cov tseem nplej: nplej, nplej, millet, thiab lwm yam.Zaub: spinach, broccoli, peppers, lettuce, thiab lwm yam.Txiv Hmab Txiv Ntoo: txiv apples, strawberries, pineapple, mango, papaya, thiab lwm yam.Avocados: txiv hmab txiv ntoo butter uas muaj oleic acid.
Noob: flax, chia, noob hnav, thiab lwm yam.Ceev: cashews, almonds, brazil ceev, thiab lwm yam.Txiv roj roj, avocado los yog flaxseed roj.Zaub: xws li jericayes, lentils, textured soybeans, taum, chickpeas thiab qe.Cov nqaij ntshiv: nqaij qaib, nqaij qaib, nqaij liab, ntses, thiab cov khoom noj uas tsis muaj rog.Txhawm rau muab cov niam tsev laus muaj zog thiab noj zaub mov zoo, nws yog ib qho tseem ceeb uas yuav tau noj cov zaub mov noj qab haus huv uas suav nrog cov zaub mov hauv qab no: Kev Cuam Tshuam Cov zaub mov tseem ceeb rau leej niam pub niam misĬov niam txiv pub niam mis muaj kev noj zaub mov tshwj xeeb kom ntseeg tau tias lawv muaj kev noj qab haus huv thiab muaj zog. Cov khoom noj uas tsim nyog, xws li cov teev saum toj no, yog qhov tseem ceeb ntawm cov as-ham thiab lub zog rau leej niam.
Nws yog ib qho tseem ceeb uas tus niam laus tau txais cov as-ham txaus kom tau raws li qhov xav tau ntawm lub zog thiab kev tsim cov kua mis.
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