Ajshe Ibrahimi- Nutriciste\/Dietologe<\/p>\n
Gjat\u00eb lindjes, n\u00ebna harxhon shum\u00eb energji. Pas lindjes humbet shum\u00eb gjak, nutrient\u00ebt ushqyese do t\u00eb mobilizohen p\u00ebr t\u00eb prodhuar kolostrum. Prandaj, gjat\u00eb k\u00ebsaj kohe, nj\u00eb diet\u00eb e drejt\u00eb dhe e shendetshme \u00ebsht\u00eb jasht\u00ebzakonisht e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e n\u00ebn\u00ebs dhe foshnj\u00ebs, n\u00eb m\u00ebnyr\u00eb q\u00eb n\u00ebna t\u00eb sh\u00ebrohet shpejt dhe t\u00eb ket\u00eb qum\u00ebsht t\u00eb mjaftuesh\u00ebm p\u00ebr t\u00eb ushqyer me gji.Sipas rekomandimeve t\u00eb Organizat\u00ebs Bot\u00ebrore t\u00eb Sh\u00ebndet\u00ebsis\u00eb, n\u00ebnat duhet t’i ushqejn\u00eb me gji foshnjat e tyre sa m\u00eb shpejt q\u00eb t\u00eb jet\u00eb e mundur pas lindjes, pastaj t\u00eb ushqehen ekskluzivisht me gji p\u00ebr 6 muajt e par\u00eb t\u00eb jet\u00ebs dhe t\u00eb vazhdojn\u00eb t\u00eb ushqehen me gji deri n\u00eb mosh\u00ebn 2 vje\u00e7. Gjat\u00eb muajve t\u00eb par\u00eb, qum\u00ebshti i gjirit jo vet\u00ebm q\u00eb siguron l\u00ebnd\u00eb ushqyese, por gjithashtu siguron antitrupa p\u00ebr t\u00eb forcuar sistemin imunitar t\u00eb foshnj\u00ebs. Prandaj, n\u00eb k\u00ebt\u00eb faz\u00eb, foshnja \u00ebsht\u00eb plot\u00ebsisht e varur nga nutrient\u00ebt ushqyes nga n\u00ebna. P\u00ebr t\u00eb ndihmuar f\u00ebmij\u00ebt e tyre t\u00eb ken\u00eb l\u00ebnd\u00eb ushqyese t\u00eb mjaftueshme dhe zhvillim t\u00eb sh\u00ebndetsh\u00ebm, n\u00ebnat kan\u00eb nevoj\u00eb p\u00ebr nj\u00eb diet\u00eb t\u00eb ekuilibruar me t\u00eb gjith\u00eb nutrient\u00ebt e nevojsh\u00ebm.Piramida e t\u00eb ushqyerit p\u00ebr grat\u00eb pas lindjes dhe laktacionit \u00ebsht\u00eb nj\u00eb diet\u00eb e arsyeshme p\u00ebr t\u00eb siguruar nj\u00eb gam\u00eb t\u00eb plot\u00eb t\u00eb l\u00ebnd\u00ebve ushqyese t\u00eb nevojshme. P\u00ebrve\u00e7 ushqimit, n\u00ebnat duhet t\u00eb balancojn\u00eb pun\u00ebn dhe pushimin e arsyesh\u00ebm,te mirren me aktivitete fizike si ecje ne aj\u00ebr t\u00eb past\u00ebr p\u00ebr 20-30 minuta \u00e7do dit\u00eb ose t\u00eb pakt\u00ebn 3 her\u00eb n\u00eb jav\u00eb ose t\u00eb b\u00ebni ushtrime-yoga dhe t\u00eb kujdesen p\u00ebr menaxhimin e stresit. <\/p>\n
K\u00ebshilla p\u00ebr t\u00eb ushqyerit e sh\u00ebndetsh\u00ebmN\u00eb muajt pas lindjes, shumica e n\u00ebnave t\u00eb reja kan\u00eb nevoj\u00eb p\u00ebr 1800 deri n\u00eb 2200 kalori \u00e7do dit\u00eb.Do t’ju duhen deri n\u00eb 500 kalori t\u00eb tjera,n\u00ebse jeni n\u00ebn pesh\u00eb, st\u00ebrviteni m\u00eb shum\u00eb se 45 minuta \u00e7do dit\u00eb, ose po ushqeni me gji m\u00eb shum\u00eb se nj\u00eb foshnj\u00eb.Hani nj\u00eb shum\u00ebllojshm\u00ebri ushqimesh t\u00eb ndara n\u00eb tri vakte kryesore dhe dy mesvakte.Mundohuni t\u00eb konsumoni nj\u00eb diet\u00eb t\u00eb ekuilibruar me fruta, perime, drith\u00ebra, ushqime proteinike,karbohidrate,dhe fibra. Q\u00ebndroni t\u00eb hidratuar. Synoni p\u00ebr 6-10 gota uj\u00eb \u00e7do dit\u00eb, pavar\u00ebsisht n\u00ebse jeni duke ushqyer me gji apo jo. Ju gjithashtu mund t\u00eb pini qum\u00ebsht dhe l\u00ebng frutash te fresketa.Hani ushqime q\u00eb p\u00ebrmbajn\u00eb proteina si qum\u00ebshti, djathi, kosi, mishi, peshku dhe fasulet. Ushqimet e pasura me proteina jan\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr t’ju ndihmuar t\u00eb rikuperoheni nga lindja dhe ta mbani trupin tuaj t\u00eb fort\u00eb. N\u00ebse jeni n\u00ebn 18 vje\u00e7, ose keni qen\u00eb n\u00ebn pesh\u00eb para shtatz\u00ebnis\u00eb,duhet t\u00eb konsumoni m\u00eb shum\u00eb proteina.Hani frutat dhe perimet te fresketa,mundohuni t\u00eb b\u00ebni gjysm\u00ebn e pjat\u00ebs suaj fruta dhe perime. Frutat dhe perimet kan\u00eb vitamina dhe minerale q\u00eb ju mbajn\u00eb t\u00eb sh\u00ebndetsh\u00ebm. Ato gjithashtu kan\u00ebfibra, t\u00eb cilat ndihmojn\u00eb n\u00eb parandalimin e kapsll\u00ebkut.Kalcium: Do t’ju nevojiten 1000 miligram\u00eb – rreth 3 racione bulmeti me pak yndyr\u00eb – \u00e7do dit\u00eb.Gjithashtu kalciumin mund ta gjeni dhe ne ushqime si: perimet me gjethe jeshile,farat e susamit,fik,bajame,farat kia,rrepe,fasule etj.<\/p>\n
Hekuri: konsumimi i nutrient\u00ebve ushqyese t\u00eb pasura me hekur ndihmon trupin tuaj t\u00eb krijoj qeliza t\u00eb reja gjaku, gj\u00eb q\u00eb \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme n\u00ebse keni humbur shum\u00eb gjak gjat\u00eb lindjes. Mishi i kuq dhe shpend\u00ebt jan\u00eb t\u00eb pasura me hekur,fasulet,soja,frutat e detit,thjerrezat,vez\u00ebt,perimet jeshile,drith\u00ebrat,patatet e \u00ebmbla,frutat e thata,arroret,brokoli,bizelet,domatet,farat e kungullit,luleshtrydhet,rrepa,panxhari,asparagus,frutat e malit etj.Humbni pesh\u00eb n\u00eb m\u00ebnyr\u00eb t\u00eb sigurt. Bisedoni me mjekun tuaj apo nutricistin p\u00ebr humbjen e sigurtt\u00eb pesh\u00ebs pas lindjes s\u00eb f\u00ebmij\u00ebs suaj. Humbja e pesh\u00ebs shum\u00eb shpejt mund t\u00eb ndikoj\u00eb n\u00eb furnizimin me qum\u00ebshtin e gjirit. Mos merrni pilula diete. Ato mund te jene t\u00eb d\u00ebmshme per f\u00ebmij\u00ebn tuaj n\u00ebp\u00ebrmjet qum\u00ebshtit t\u00eb gjirit.Ushqimet q\u00eb duhen shmangurKa disa ushqime dhe substanca t\u00eb tjera q\u00eb mund t\u00eb jen\u00eb t\u00eb d\u00ebmshme si p\u00ebr ju ashtu edhe p\u00ebr f\u00ebmij\u00ebn tuaj n\u00ebse jeni duke ushqyer me gji.P\u00ebrpiquni t\u00eb kufizoni ushqimet dhe pijet e paketuara,ushqimet e p\u00ebrpunuara dhe ato me permbajtje te larte t\u00eb krip\u00ebs, yndyra t\u00eb ngopura dhe sheqerna shtes\u00eb.Alkooli: Konsumimi i pijeve te cilat permbajn alkool kalojn tek f\u00ebmija juaj p\u00ebrmes qum\u00ebshtit t\u00eb gjirit dhe mund t\u00eb d\u00ebmtoj\u00eb trurin dhe zhvillimin e trupit t\u00eb f\u00ebmij\u00ebs suaj.<\/p>\n
afeina: Kafeina \u00ebsht\u00eb nj\u00eb stimulues q\u00eb kalon p\u00ebrmes qum\u00ebshtit t\u00eb gjirit tek f\u00ebmija dhe mund t\u00eb ndikoj\u00eb n\u00eb pengimin e zhvillimit te femijes suaj. Kafeina gjendet n\u00eb \u00e7aj, kafe, \u00e7okollat\u00eb, shum\u00eb pije joalkoolike dhe ila\u00e7e pa recet\u00eb.Peshku shpat\u00eb, peshkaqeni, skumbri: K\u00ebta lloje te peshkut kan\u00eb nivele t\u00eb larta t\u00eb nj\u00eb toksine t\u00eb quajtur merkur qe llogaritet mjaft i d\u00ebmsh\u00ebm p\u00ebr trurin e foshnj\u00ebs tuaj.Kufizoni ushqimet e pad\u00ebshiruara si pijet e gazuara, biskotat, patatinat,ushqimet fastfood- ndonj\u00ebher\u00eb jan\u00eb n\u00eb rregull, por mos i lini t\u00eb z\u00ebn\u00eb vendin e ushqimeve t\u00eb sh\u00ebndet\u00ebshme!<\/p>\n","protected":false},"excerpt":{"rendered":"
Ajshe Ibrahimi- Nutriciste\/Dietologe Gjat\u00eb lindjes, n\u00ebna harxhon shum\u00eb energji. Pas lindjes humbet shum\u00eb gjak, nutrient\u00ebt ushqyese do t\u00eb mobilizohen p\u00ebr t\u00eb prodhuar kolostrum. Prandaj, gjat\u00eb k\u00ebsaj kohe, nj\u00eb diet\u00eb e drejt\u00eb dhe e shendetshme \u00ebsht\u00eb jasht\u00ebzakonisht e r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin e n\u00ebn\u00ebs dhe foshnj\u00ebs, n\u00eb m\u00ebnyr\u00eb q\u00eb n\u00ebna t\u00eb sh\u00ebrohet shpejt dhe t\u00eb ket\u00eb qum\u00ebsht […]<\/p>\n","protected":false},"author":1,"featured_media":125813,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"post-125812","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi"},"_links":{"self":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/125812","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/comments?post=125812"}],"version-history":[{"count":0,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/posts\/125812\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media\/125813"}],"wp:attachment":[{"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/media?parent=125812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/categories?post=125812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/radiostargjilan.com\/web\/wp-json\/wp\/v2\/tags?post=125812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}