Malangizo 5 odyetsera kuti athetse kutentha pa chifuwa pa mimba
Zamkati
- 1. Idyani chakudya chochepa
- 2. Musamamwe zakumwa ndi chakudya
- 3. Pewani caffeine ndi zakudya zonunkhira
- 4. Pewani kudya 2 koloko musanagone
- 5. Idyani yogati yosavuta, masamba ndi mbewu zonse
- Zitsanzo za menyu zakumva kutentha pa chifuwa
Kutentha pa chifuwa m'mimba ndi vuto lodziwika bwino, lomwe limachitika chifukwa cha mphamvu ya progesterone, yomwe imapangitsa kupumula kwa minofu ya thupi kulola kukula kwa chiberekero, komanso komwe kumatsitsimutsa valavu yamitsempha yomwe imatseka m'mimba.
Popeza m'mimba sungathenso kutsekedwa kwathunthu, zomwe zili mkatimo zimatha kubwerera kummero ndi kutentha pa chifuwa kumawonekera. Onani zithandizo zapakhomo kuti muchotse kutentha pa chifuwa mwachangu.
Chifukwa chake, kuti muchepetse kutentha kwa m'mimba mukakhala ndi pakati pali maupangiri 5 osavuta koma ofunikira omwe ayenera kutsatiridwa tsiku lililonse:
1. Idyani chakudya chochepa
Kudya zakudya zazing'ono ndikofunikira kuti m'mimba musakhuta kwambiri, kuthandizira kubwerera kwa chakudya ndi msuzi wam'mimba kummero. Kuyeza kumeneku ndikofunikira kwambiri pakatikati pa mimba, pomwe kukula kwa chiberekero kumakulirakulira ndikukhwimitsa ziwalo zina zonse zam'mimba, kusiya malo ochepa oti m'mimba azithandizira magawo ambiri pakudya.
2. Musamamwe zakumwa ndi chakudya
Zakumwa zakumwa mukamadya zimasiya m'mimba mokwanira komanso mopitilira muyeso, zomwe zimapangitsa kuti zikhale zovuta kutseka chotupa cha kholingo, chomwe ndi minofu yomwe imathandizira kupewa kubwerera kwa gastric acid pakhosi.
Chifukwa chake, munthu ayenera kukonda kumwa zakumwa madzi mphindi 30 asanadye kapena pambuyo pa chakudya, kuti pasakhale kudzikundikira kwakukulu m'mimba.
3. Pewani caffeine ndi zakudya zonunkhira
Caffeine imalimbikitsa kuyenda kwa m'mimba, kuyanja kutulutsa madzi am'mimba komanso kuyenda kwa m'mimba, komwe kumatha kuyambitsa kutentha kwam'mimba, makamaka pamene m'mimba kale munalibe kanthu. Chifukwa chake, zakudya zopatsa khofi monga khofi, zakumwa zoziziritsa kukhosi za cola, tiyi wa mnzake, tiyi wobiriwira ndi tiyi wakuda ziyenera kupewedwa.
Zakudya zokometsera kale, monga tsabola, mpiru ndi zokometsera zonunkhira, zimatha kuyambitsa mkwiyo komanso kutupa m'mimba, kukulitsa zizindikilo za kutentha pa chifuwa.
4. Pewani kudya 2 koloko musanagone
Kupewa kudya osachepera maola 2 musanagone kumatsimikizira kuti chimbudzi cha chakudya chomaliza chatha ikafika nthawi yogona. Izi ndizofunikira chifukwa pakanama pali njira yosavuta kuti chakudyacho chibwerere kummero, ndikupangitsa kutentha kwa mtima.
Kuphatikiza apo, ndikofunikira kukhala moimirira mukatha kudya, kuti mimba yayikulu isapondereze pamimba, kukakamiza chakudya kum'mero.
5. Idyani yogati yosavuta, masamba ndi mbewu zonse
Kudya yogati wachilengedwe kamodzi patsiku, komanso masamba, zipatso ndi mbewu zonse pachakudya chachikulu ndi njira zomwe zimathandizira kugaya ndikusintha maluwa am'mimba. Ndi zakudya zopepuka komanso zosavuta kugaya, matumbo amayenda mwachangu ndipo mwayi wakumva kutentha pa chifuwa ndi wocheperako.
Zitsanzo za menyu zakumva kutentha pa chifuwa
Mu tebulo ili m'munsiyi muli chitsanzo cha masiku atatu omwe ali ndi malangizo omwe adawonetsedwa kale:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha yogati + wamba 1 chidutswa cha mkate wopangidwa ndi dzira + 1 tiyi wa chia | Madzi 200 ml wopanda msuzi + 1 mkate wonse wopangidwa ndi dzira limodzi ndi tchizi | 1 chikho cha mkaka + 1 crepe tchizi |
| Zakudya zoziziritsa kukhosi m'mawa | 1 peyala + 10 mtedza wa cashew | Magawo awiri a papaya ndi chia | Nthochi 1 yosenda ndi oats |
| Chakudya chamadzulo | mpunga + nyemba + 120g wa nyama yowonda + 1 saladi + 1 lalanje, | pasitala yathunthu ndi tuna ndi phwetekere msuzi + saladi | 1 chidutswa cha nsomba yophika ndi masamba + 1 tangerine |
| Chakudya chamasana | Mkaka umodzi wa mkaka + 1 wholegrain tchizi ndi sangweji ya phwetekere | 1 yogurt yosalala + 2 col ya supu ya granola | Vitamini avocado |
Ngati kutentha pa chifuwa ndi kutentha kumawonekerabe ngakhale ndi chakudya chokwanira ndikuwonjezeka kwa zipatso, ndiwo zamasamba ndi mbewu zonse, tikulimbikitsidwa kuti mupite kwa dokotala kuti akawunikenso mwina kugwiritsa ntchito mankhwala oyenera.
Zosangalatsa Zosangalatsa
Kukula Kwa Tsitsi Kwabwino Kwambiri Ngati Mukuyenda kapena Kuthira Mtengo Woopsa