Kudyetsa pambuyo pobereka: zomwe muyenera kudya ndi zomwe muyenera kupewa

Zamkati

• Zomwe mungadye kuti muchepetse ukaperewera
• Kodi mungabwezeretse bwanji kulemera pambuyo pobereka?
• Zomwe mungadye mukamayamwitsa?
• Zakudya zomwe ziyenera kupewedwa pambuyo pobereka

Zakudya zapambuyo pobereka zitha kukhala zofanana ndi zomwe mayi anali nazo asanakhale ndi pakati, koma ziyenera kukhala zopatsa thanzi komanso zoyenerera. Komabe, ngati mayi akufuna kuyamwitsa, ndikofunikira kudya, pafupifupi 500 ma calories owonjezera kuposa chakudya wamba, kuti apereke michere yonse yofunikira pakayamwitsa.

Ngati mayi sayamwitsa, ndipo wabereka bwino, chakudyacho chikhoza kukhala chofanana ndi chomwe anali nacho asanakhale ndi pakati, ndipo sikofunikira kusamalira. Komabe, nthawi zonse amalangizidwa kuti zakudyazo zikhale zosiyanasiyana komanso zoyenera chifukwa chakudya chopatsa thanzi chimatha kuyambitsa mavuto azaumoyo, monga m'matumbo kapena shuga.

Munthawi yobereka, palibe zofunikira pazakudya zilizonse zofunika, pokhapokha ngati pali chithandizo chamankhwala kapena chifukwa mayi, ngati akuyamwitsa, azindikire kuti chakudya china chimatha kubweretsa mavuto kwa mwana, monga colic.

Zomwe mungadye kuti muchepetse ukaperewera

Ngakhale palibe malingaliro apadera pazomwe mungadye mukamabereka, kusamala ndi zomwe mungadye pambuyo pochiyera kungathandize kuti machiritso abwinobwino achiritsidwe.

Chifukwa chake, tikulimbikitsidwa kuti chakudyacho chikhale ndi zakudya zambiri zochiritsa, ndi mapuloteni, chitsulo ndi vitamini E, mwachitsanzo, zomwe zimathandiza pakupanga collagen ndikuthandizira kuchiritsa khungu. Onani zakudya zina zochiritsa zomwe mungaphatikizepo pazakudya zanu.

Kutsekemera ndi chisamaliro china chofunikira kwambiri pakubwezeretsa pambuyo pobereka gawo la kaisara ndipo kumatha kuchitika kudzera m'madzi, timadziti ta zipatso ndi tiyi.

Kodi mungabwezeretse bwanji kulemera pambuyo pobereka?

Mukakhala ndi pakati sizachilendo kuti kunenepa kuchulukane kuchitika ndipo, akabereka, ndizodziwika kuti azimayi amafuna kubwerera kulemera kwawo asanakhale ndi pakati, komabe, ndikofunikira kukumbukira kuti kuonda kuyenera kuchepa komanso pang'onopang'ono, popeza Zakudya zoletsa kwambiri zitha kusokoneza mkaka ndipo zimatha kusiya azimayi ataperewera chakudya m'thupi pambuyo pa gawo lofunikirali.

Pazifukwa izi, ndikofunikira kudya zakudya zopatsa thanzi ndikuchita masewera olimbitsa thupi, malinga ndi malangizo a dokotala. Kuyamwitsa mwakathithi kumatha kukhala wothandizirana naye pakuchepetsa thupi chifukwa kupanga mkaka kumadya ma calories ambiri.

Katswiri wathu wazakudya amafotokoza momwe tingachepetsere kunenepa munthawi yobereka:

Zomwe mungadye mukamayamwitsa?

Pankhani ya mayi woyamwitsa, ndikofunikira kuti apitilize kudya moyenera komanso moyenera, kuti azitha kudya zakudya zonse zomwe adadya asanakhale ndi pakati. Komabe, ngati mayiyo azindikira kuti pali chakudya china chomwe chimayambitsa colic mwa mwanayo, ayenera kupewa kudya.

Pakadali pano, ndikofunikira kudya zakudya zokhala ndi chitsulo chambiri monga nyama, mazira, nyemba kapena mphodza, komanso zakudya zomwe zimayambitsa calcium, monga mkaka ndi mkaka, sardini, broccoli kapena kabichi. Kudya zakudya zamasamba ndi zipatso kulinso ndi maubwino angapo mthupi la mayi, komanso kudya njere, monga oats kapena chimanga, komanso kudya mafuta athanzi, monga maolivi, mbewu za mafuta, peyala kapena nsomba.

Kuphatikiza apo, ndikofunikira kumwa madzi ambiri kuti muwonetsetse kuti madzi ali ndi madzi, popeza madzi ndi ofunikira pakupanga mkaka wa m'mawere. Pezani zambiri za zomwe mayi ayenera kudya mukamayamwitsa.

Zakudya zomwe ziyenera kupewedwa pambuyo pobereka

Ngakhale kulibe zakudya zomwe ziyenera kupewedwa padera pambuyo pobereka, pali zitsanzo za zakudya zomwe zitha kuyambitsa colic m'mwana wa mayi woyamwitsa, momwe zingafunikire kupewedwa.

Mwachitsanzo, kafukufuku wina akuti ndikofunikira kuchepetsa kumwa kwa caffeine, kumwa zosakwana 200mg ya caffeine patsiku, ndiye kuti, kapu imodzi yokha ya khofi, popeza gawo laling'ono la caffeine limatha kulowa mkaka wa m'mawere ndikupangitsa mukubwadamuka komanso kusintha kwa tulo ta mwana.

Kuphatikiza apo, kumwa zakumwa zoledzeretsa kuyenera kupewedwa, chifukwa kungapangitse kusintha kwa mkaka wa m'mawere komanso kugona kwa mwana, komabe, ngati mkaziyo akufuna, amatha kumwa kapu imodzi ya zakumwa zoledzeretsa mwa apo ndi apo, komabe, iye Muyenera kudikirira pakati pa maola awiri ndi atatu kuti muyambirebe kuyamwitsa. Mvetsetsani zomwe simuyenera kudya mukamayamwitsa.