Kuonda pambuyo pa mimba

Muyenera kukonzekera kubwerera kulemera kwanu musanatenge pakati ndi miyezi 6 mpaka 12 mutabereka. Amayi ambiri amataya theka la makanda awo pakadutsa masabata 6 kuchokera pobereka. Zina zonse zimabwera miyezi ingapo yotsatira.

Chakudya chopatsa thanzi ndi masewera olimbitsa thupi tsiku lililonse chingakuthandizeni kukhetsa mapaundi. Kuyamwitsa kungathandizenso kuchepa kwa thupi pambuyo pobereka.

Thupi lanu limafunikira nthawi kuti lipezenso nthawi yobereka. Ngati muchepetsa thupi mukangobereka kumene, zimatha kutenga nthawi kuti muyambenso. Dzipatseni nokha kufikira mukuyesedwa kwamasabata asanu ndi limodzi musanayese kutsika. Ngati mukuyamwitsa, dikirani mpaka mwana wanu asanakwanitse miyezi iwiri ndikupeza mkaka wanu musanadule kwambiri ma calories.

• Khalani ndi cholinga cholemera pafupifupi mapaundi ndi theka sabata. Mungathe kuchita izi mwa kudya zakudya zopatsa thanzi ndikuwonjezera pa masewera olimbitsa thupi mukatsimikizidwa ndi omwe amakuthandizani pakuchita masewera olimbitsa thupi.
• Amayi omwe akuyamwitsa kokha amafunikira ma calories 500 patsiku kuposa momwe amachitira asanatenge mimba. Pezani ma calories m'zosankha zabwino monga zipatso, ndiwo zamasamba, mbewu zonse, ndi mapuloteni owonda.
• Musataye pansi pazochepera zama calories zomwe mukufuna.

Ngati mukuyamwitsa, mudzafunika kuchepa pang'onopang'ono. Kuchepetsa thupi komwe kumachitika mwachangu kumatha kukupangitsani kuti mupange mkaka wochepa. Kutaya pafupifupi mapaundi ndi theka (670 magalamu) pa sabata sikuyenera kukhudza mkaka wanu kapena thanzi lanu.

Kuyamwitsa kumapangitsa thupi lanu kuwotcha mafuta omwe amakuthandizani kuti muchepetse thupi. Ngati muli oleza mtima, mungadabwe ndi kulemera kwake komwe mumataya mwachilengedwe mukamayamwitsa.

Malangizo abwino odyerawa angakuthandizeni kuti muchepetse thupi bwinobwino.

• Musadye chakudya. Ndili ndi mwana watsopano, amayi ambiri obadwa kumene amaiwala kudya. Ngati simukudya, mphamvu zanu zimakhala zochepa, ndipo sizikuthandizani kuti muchepetse thupi.
• Idyani chakudya chaching'ono 5 kapena 6 patsiku ndi zokhwasula-khwasula pakati (m'malo mwazakudya zazikulu zitatu).
• Idyani chakudya cham'mawa. Ngakhale simumadya m'mawa, khalani ndi chizolowezi chodya chakudya cham'mawa. Idzakupatsani mphamvu kuti muyambe tsiku lanu ndikukulepheretsani kutopa pambuyo pake.
• Chedweraniko pang'ono. Mukamadya nthawi, mudzawona kuti ndikosavuta kunena kuti mwakhuta. Zimakhala zokopa kuti muchite zochulukirapo, koma ngati mungoyang'ana pa chakudya chanu simudzadya kwambiri.
• Mukafika pogulitsira zakudya yesetsani kuphatikiza zakudya zopangidwa ndi fiber ndi zomanga thupi kuti zikukhutitseni (monga tsabola wabuluu wobiriwira kapena karoti wothira nyemba, magawo a apulo ndi chiponde, kapena chidutswa cha chotupitsa tirigu ndi dzira lowira kwambiri ). Imwani makapu 12 amadzimadzi patsiku.
• Sungani botolo lamadzi pafupi ndi malo omwe mumadyetsa mwanayo, mwanjira imeneyi mudzakumbukira kumwa akamamwa.
• Chepetsani zakumwa monga sodas, timadziti, ndi madzi ena ndi shuga wowonjezera ndi ma calories. Amatha kuwonjezera ndikukulepheretsani kulemera. Pewani zopangidwa ndi zotsekemera zokometsera.
• Sankhani zipatso zonse pamadzi azipatso. Madzimadzi azipatso ayenera kumwedwa pang'ono chifukwa amatha kupereka ma calories owonjezera. Zipatso zonse zimakupatsani mavitamini ndi michere komanso mumakhala ndi michere yambiri, yomwe imakuthandizani kuti mukhale ndi zonenepa zochepa.
• Sankhani chowotcha kapena chophika m'malo mwa zakudya zokazinga.
• Chepetsani maswiti, shuga, mafuta okhathamira ndi mafuta opitilira muyeso.

Musadye zakudya zosawonongeka (osadya mokwanira) kapena zakudya za mafashoni (zakudya zotchuka zomwe zimachepetsa mitundu ina yazakudya ndi zopatsa thanzi). Angakupangitseni kusiya mapaundi poyamba, koma mapaundi oyamba omwe mumatayawo ndi amadzimadzi ndipo abwerera.

Mapaundi ena omwe mumataya pakudya kosokonekera atha kukhala minofu m'malo mwa mafuta. Mudzabwezeretsanso mafuta aliwonse omwe mungataye pangozi mukangobwerera kuzakudya zachilendo.

Simungathe kubwerera ku mawonekedwe anu enieni musanakhale ndi pakati. Kwa amayi ambiri, kutenga mimba kumabweretsa kusintha kosatha mthupi. Mutha kukhala ndi mimba yofewa, chiuno chokulirapo, ndi chiuno chokulirapo. Pangani zolinga zanu zokhudzana ndi thupi lanu latsopano kuti zitheke.

Kudya koyenera komanso kuchita masewera olimbitsa thupi nthawi zonse ndiyo njira yabwino kwambiri yothetsera mapaundi. Kuchita masewera olimbitsa thupi kudzakuthandizani kutaya mafuta m'malo mwa minofu.

Mukakhala okonzeka kuyamba kuchepa thupi, idyani pang'ono ndikusuntha pang'ono tsiku lililonse. Zingakhale zokopa kuti mudzikakamize kuti mukhale ndi chizolowezi chochepetsera thupi. Koma kuwonda msanga sikokwanira ndipo kumavuta mthupi lanu.

Musachite mopambanitsa. Kungoyenda mwachangu kuzungulira bwaloli ndi mwana wanu woyenda pagalimoto ndi njira yabwino kwambiri yoyamba kuwonjezera zolimbitsa thupi pazochita zanu za tsiku ndi tsiku.

Berger AA, Peragallo-Urrutia R, Nicholson WK. Kuwunika mwatsatanetsatane za momwe munthu aliyense angakhalire ndi zakudya zophatikizika komanso zolimbitsa thupi zolimbitsa thupi, chidwi chake komanso zotsatira zama metabolic atabereka: Umboni wopanga malangizo amachitidwe pakulemera kwakanthawi pambuyo pake. Mimba ya BMC ndi Kubala. 2014; 14: 319. PMID: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549. (Adasankhidwa)

Isley MM, Katz VL. (Adasankhidwa) Chisamaliro cha postpartum ndi kulingalira kwanthawi yayitali. Mu: Gabbe SG, Niebyl JR, Simpson JL, et al, olemba. Obstetrics: Mimba Yachibadwa ndi Mavuto. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: chap 23.

Lawrence RA, Lawrence RM. Zakudya za amayi ndi zowonjezera kwa amayi ndi khanda. Mu: Lawrence RA, Lawrence RM, eds. Kuyamwitsa: Upangiri pa Ntchito Yachipatala. 8th ed. Philadelphia, PA: Elsevier; 2016: chap 9.

Newton ER. Kuyamwitsa ndi kuyamwitsa. Mu: Gabbe SG, Niebyl JR, Simpson JL, et al, olemba. Obstetrics: Mimba Yachibadwa ndi Mavuto. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 24.

Dipatimenti ya Zaumoyo ku U.S. Malangizo a Zakudya ku 2015 - 2020 kwa aku America. Kusindikiza kwa 8th. Disembala 2015. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Inapezeka pa Novembala 8, 2019.

• Chisamaliro cha Postpartum
• Kulemera Kunenepa