Kudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Zimandipangitsa Kulemera

Zamkati

• Kuyamwitsa kumatha kukuthandizani kuti muchepetse thupi, adatero
• Likukhalira, si lonjezo lakutaya thupi lamaloto anga atabereka
• 1. Inu 'mudadya awiri' (kwenikweni)
• 2. Iwe uli ngati, wanjala kwenikweni
• 3. Mukusowa tulo (mwachidziwikire…)
• 4. Mahomoni, ma schmormones
• 5. Ndiwe (osadabwitsa) wopanikizika
• 6. Mukulimbana ndi kupezeka
• Ndiye, nchiyani chinachitika kwa ine?

Kuyamwitsa kukupangitsani kuti muchepetse mwana msanga, atero. Pomwe mudaganiza kuti uku ndikupambana paukazi, RD imalongosola chifukwa chake sizikhala choncho nthawi zonse.

Pali gehena yapanikizika kwambiri kwa amayi kuti "abwerere" atabereka, ndipo palibe amene amadziwa izi kuposa mayi watsopano wachifumu. Meghan Markle atatuluka koyamba ndi mwana wamwamuna watsopano wa Sussex, panali zokambirana zambiri za mwana wake wotsalira monga chisangalalo chake.

Pomwe amayi ambiri (kuphatikiza ine) adamuwombera Meghan chifukwa chogwedeza ngalande yomanga yomwe idakweza thupi lake la postpartum (chifukwa moni, ndiwo moyo weniweni), anali ndemanga zotsatila zomwe ndidamva zomwe zidandipangitsa kuti ndikhale wodandaula.

"Oo, ndichizolowezi, koma amuchepetsa mofulumira ngati akuyamwitsa."

Kuyamwitsa kumatha kukuthandizani kuti muchepetse thupi, adatero

Ah inde, ndimadziwa lonjezo limenelo bwino kwambiri. Inenso ndinatsogoleredwa kukhulupirira kuti kuyamwitsa kunali kofanana ndi "Vuto Losowa Kwambiri Kwambiri" kunyumba (kapena mwina zopweteka kwambiri ngati muli ndi mwana woluma ngati ine).

Ndinaphunzitsidwa kuti gawo lirilonse pa boob, zogwirizira zachikondi ndi mimba zamphesa zimangosungunuka ndipo ndikadakhala rockin 'mwana wanga wamwamuna asanabadwe, chithandizo chamankhwala asanabadwe, komanso ma jeans asanakwane ukwati nthawi yomweyo.

Heck, amayi ena m'magulu anga a Facebook adandiuza kuti atha kubwereranso mu zovala zawo zakusekondale, komabe, sanasiye ngakhale bedi lawo. Inde! Pomaliza, kupambana kwachikazi!

Zonsezi nzeru za amayi zidamveka bwino pamalingaliro anga oyendetsedwa ndi sayansi popeza akuti mukuwotcha ma calories opitilira 20 pa ola limodzi la mkaka womwe mumatulutsa. Kuti ndidziyike ndekha, paulendo wanga wonse woyamwitsa, ndimapopa mamililita 1,300 a mkaka tsiku lililonse, zomwe zimafanana ndi ma 900 ma calories owonjezera.

Chitani masamu pang'ono a nkhuku ndipo ndikadakhala kuti ndikungoponya mapaundi opitilira asanu ndi awiri mwezi uliwonse osasintha momwe ndimadyera kapena masewera olimbitsa thupi. Iwalani a Barry's Bootcamp, kungobala mwana ndikuwatengera pa boob.

Likukhalira, si lonjezo lakutaya thupi lamaloto anga atabereka

Koma tsoka, matupi athu sagwira ntchito monga momwe amathandizira mukalasi ya calculus, makamaka pakakhala mahomoni okhudzidwa. Mlanduwu - Ndine katswiri wazakudya ndipo ndikamayamwitsa kwambiri, ndikachepetsa thupi, ndimayamba kunenepa.

Ndipo mwachiwonekere sindiri ndekha. adazindikira kuti gawo la mkango wamaphunziro a kuyamwitsa ndi kuchepa kwa thupi pambuyo pobereka lapeza kuti kuyamwitsa sikunasinthe kuchuluka pamiyeso.

Umm, chiyani? Mutapirira matenda am'mawa, kusowa tulo, kubadwa, komanso nkhanza za mwana wakhanda wopanda mano akumenyetsa khosi lanu lofiirira kangapo patsiku, mungaganize kuti chilengedwe chingatidulitsire mamas pang'ono.

Ndiye, bwanji masamu sakuwonjezera? Tiyeni tiwone zifukwa zikuluzikulu zomwe kuyamwitsa sichinsinsi chachinsinsi chomwe chimalonjezedwa.

1. Inu 'mudadya awiri' (kwenikweni)

Pamaso pa nthano ya kuyamwitsa kuti muchepetse kunabwera lingaliro lakuti tiyenera "kudya awiri" panthawi yapakati. Ngakhale chikhulupiliro chimenecho chingapangitse kuti mimba izioneka yofunika kwambiri, akutiuza kuti amayi apakati ambiri amangofunika ma 340 owonjezera mu trimester yawo yachiwiri ndi ma 450 owonjezera ma calories owonjezera mu trimester yawo yachitatu.

Kutanthauzira? Izi kwenikweni ndi kapu yamkaka komanso muffin. N'zosadabwitsa kuti, malinga ndi a, pafupifupi theka la amayi apakati adakula kwambiri kuposa momwe adalangizidwira panthawi yapakati, ndi kafukufuku wambiri wolumikiza izi ndikuwonjezera kulemera kwa mapaundi 10 patatha zaka 15.

Mosakayikira, kusapeza kunenepa kokwanira, kapena kudya pathupi nthawi yapakati kumakhala kovuta kwambiri chifukwa kumalumikizidwa ndi nkhani zachitukuko komanso chiopsezo cha kusokonezeka kwa kagayidwe kamwana, komanso pamavuto akulu, kufa kwa makanda.

Chifukwa chake m'malo mongowerengera kalori kapena kudya chakudya chilichonse cha miyezi isanu ndi inayi ngati marathon, ndikulangizani kuti mungoyang'ana pakumvera thupi lanu chifukwa cha njala zosafunikira zomwe zikutsatira zosowa zanu.

2. Iwe uli ngati, wanjala kwenikweni

Ndakhala ndikulakalaka kwambiri, koma palibe chomwe chingandikonzekeretse (kapena amuna anga, kapena wina aliyense wondizungulira) chifukwa cha njala yayikulu yomwe ndidakumana nayo nditabereka. Pasanathe tsiku limodzi mkaka wanga ukulowa, ndinazindikira nthawi yomweyo kuti mbale yanga yokongola yachitsulo yodula zipatso ndi zipatso ndi kuwaza pang'ono kwa mitima ya hemp sikungathetse chilombo changa chanjala.

M'machitidwe anga a dietetics, ndimalimbikitsa anthu kuti azisamala kwambiri ndi njala zawo zoyambirira kuti asadzilole kuti mukhale oopsa, mumangokhalira kumwa mopitirira muyeso. Chabwino, mpaka nditadzimva kuti ndinali ndi vuto labwino poyembekezera Michael Phelps-ngati njala, sizikanakhala zovuta kupitirira.

Komanso si zachilendo kuti azimayi azidya mopitirira muyeso poopa kutaya chakudya, popeza kuti upangiri wa magulu oyamwitsa akuyamwa "idyani ngati mfumukazi" kuti "igwetse" mkaka.

Monga katswiri wazakudya yemwe amavutika kwambiri ndi chakudya komanso kuyamwitsa ambiri, ndikadakhala wosangalala kuposa zomwe ndimafunikira tsiku lililonse la sabata, kuvomereza kuti kugwiritsanso ntchito zolemetsa zina ndikofunika kuti ndizipeza zomwe ndapeza.

Mwamwayi, simuyenera kukhala katswiri wa masamu kuti muzindikire zosowa zanu zenizeni za kalori - kuyamwitsa kapena ayi. Muyenera kumvera thupi lanu. Mwa kudya mwachangu komanso kuyankha njala koyambirira, mumatha kugwirizanitsa zomwe mumamwa ndi zosowa zanu mopanda kukankha chakudya chonse mwakamodzi.

3. Mukusowa tulo (mwachidziwikire…)

Tikudziwa kuti izi sizomwe zili "njira yosankhira moyo" pakadali pano, koma kusowa tulo nthawi yayitali sikunachitepo chilichonse chabwino kuti munthu akhale wonenepa.

zakhala zikuwonetsa kuti tikangoyang'anitsitsa, timawona kulimbikitsidwa kwa mahomoni athu a njala (ghrelin) ndikulowetsa mahomoni athu okhuta (leptin), ndikupangitsa kuti chilakolako chizichuluka.

Kuphatikiza apo, asayansi apeza kuti anthu omwe ali ndi tulo tofa nato amakonda kudya zakudya zopatsa mphamvu kwambiri poyerekeza ndi anzawo opuma bwino.

Pafupifupi, pali zidutswa zochulukirapo pankhani yovuta iyi. Kuphatikiza pa kulakalaka kwambiri komanso kulakalaka mikate pachakudya cham'mawa, ambiri aife tili komanso dzukani pakati pausiku ndi mwana wolira, wanjala.

Ndipo ngati mukuganiza kuti mudzikonzekeretsa mbale yabwinobwino ya amadyera 2 koloko m'mawa kuti mudye kachakudya koyamwitsa pang'ono mdziko lanu loperewera tulo, ndinu osiyana ndi ena.

Tirigu, mtedza wamchere, tchipisi, ndi tchipisi. Kwenikweni, ikanakhala carb yosakhazikika yomwe ndimatha kuyiyandikira pafupi ndi bedi langa, imandiponyera mopanda manyazi mkamwa mwanga m'mawa.

4. Mahomoni, ma schmormones

Chabwino, chifukwa chake tonse titha kuvomereza kuti mahomoni achikazi akhoza kukhala oyipitsitsa, motsutsana akungogwira ntchito yawo kuti mwana wanu woyamwitsa ayamwitsidwe. Prolactin, yomwe nthawi zina imadziwika kuti "mahomoni osungira mafuta" amabisidwa pambuyo pobereka kuti athandize mkaka.

Pomwe kafukufuku wamagawo awa a prolactin ochepa, othandizira alangizi ambiri, othandizira azaumoyo, komanso amayi omwe sakukhutira amaganiza kuti matupi athu amatha kusintha zamafuta kuti akhale mafuta owonjezera ngati "inshuwaransi" ya mwana.

Mwanjira ina, ngati mwakhala pachilumba kwakanthawi kopanda chakudya, sipadzakhala china pamenepo kudyetsa khanda lanu.

5. Ndiwe (osadabwitsa) wopanikizika

Tikaganizira za kusowa tulo, kuwawa pambuyo pobereka, mavuto obadwa kumene, kusintha kwa mahomoni, komanso njira yophunzirira yoyamwitsa yoyamwitsa, ndibwino kunena kuti "trimester yachinayi" ndiyopanikiza. Ndizosadabwitsa kuti apeza kuti kupsinjika kwa moyo, makamaka kupsinjika kwa amayi, ndichinthu chofunikira kwambiri pakuchepetsa kulemera pambuyo pobadwa.

apezanso kuti milingo yayikulu ya cortisol (mahomoni okhudzana ndi kupsinjika) adalumikizidwa ndi kusungitsa kulemera m'miyezi 12 yoyambirira pambuyo pobereka.

Ndikulakalaka ndikadakhala ndi lingaliro losavuta la momwe ndingapumulire, koma zowona, nthawi zambiri zimakhala zopanda tanthauzo kwa miyezi ingapo yoyambirira. Yesetsani kujambula nthawi ya "inu" pothandiza mnzanu, mnzanu, kapena abale kuti akuthandizeni. Ndipo ingodziwa, pali nyali kumapeto kwa mumphangayo.

6. Mukulimbana ndi kupezeka

Amayi ambiri samawona kuti ulendo wawo woyamwitsa ndi wophweka kapena "wachilengedwe" konse, kutembenukira kumankhwala ndi zowonjezera kuti athandizire kupezeka kwawo. Ma metoclopramide (Reglan) ndi domperidone (Motilium) amafunsidwa kwa amayi ngati othandizira ma lactation, koma mwa anthu ambiri, amagwiritsidwa ntchito kuthana ndi kuchepa kwa m'mimba.

Tsoka ilo, mukamamwa mankhwalawa popanda zovuta zakumwa m'mimba, mumakhala ndi njala, mofulumira kwambiri. Monga ngati kuyamwitsa nokha sikunali kokwanira kukukakamiza kuti ungoyimika wekha mpaka kalekale, pali mankhwala omwe amakupangitsa kuti udye nthawi yonse.

N'zosadabwitsa kuti kunenepa ndi zotsatira zofala pakumwa mankhwalawa, ndipo azimayi ambiri amati sangayambe kutaya kulemera kwa mwana aliyense mpaka atadzichotsa pamankhwala.

Ndiye, nchiyani chinachitika kwa ine?

Ndimaganiza kuti ndichepetsa thupi ndikatsika domperidone, koma panthawiyo zinali ngati thupi langa lidatsitsa njala zake ndipo sindinazindikire chilichonse pamlingo. Kenako, pafupifupi sabata nditapopera botolo langa lomaliza la mkaka, ndinadzuka ndipo thupi langa lonse linatsamira. Ndinadzipezanso ndekha ndi njala, choncho sindinali wokonda kumwa msanga tsiku lonse.

Chofunika kwambiri, komabe, ndimangomva mphamvu ndi chisangalalo chomwe sindinakhalepo nacho pafupifupi zaka ziwiri. Unali umodzi wamasabata omasula kwambiri m'moyo wanga. Chifukwa chake, inde, nthawi zambiri pamakhala zofunikira zingapo pakulemera kwa thupi, ndine wokhulupirira kwambiri kuti thupi lanu limakhala ndi "gawo lokhazikika" lomwe limakhazikika mwachilengedwe kugona kwanu, mahomoni, ndi zakudya zanu zili bwino zogwirizana komanso zogwirizana.

Malangizo abwino kwambiri omwe ndingadzipatse ndekha ndikuyembekeza chochitika chamagulu awiri ndikumvetsera thupi langa, kulipatsa mphamvu zanga zonse ndi zakudya zopatsa thanzi, ndikudzichitira chifundo ndekha m'moyo wanga wapaderawu.

Kuyamwitsa, monga kutenga mimba, si nthawi yakudya, kudula zopatsa mphamvu, kapena kuyeretsa (sikuti pali nthawi yabwino). Yang'anirani pamphotho: mwana wakhanda woledzera mkaka. Gawo ili lipita.

Abbey Sharp ndi katswiri wazakudya, TV ndi wailesi, blogger wazakudya, komanso woyambitsa wa Abbey's Kitchen Inc. Iye ndiye mlembi wa Wowala Glow Cookbook, buku lophika losadya lomwe lakonzedwa kuti lithandizire kulimbikitsa azimayi kuti ayambitsenso ubale wawo ndi chakudya. Posachedwa adakhazikitsa gulu la makolo la Facebook lotchedwa Millennial Mom's Guide to Mindful Meal Planning.