![]() 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.
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