Momwe mungachepetsere kulemera pambuyo pobereka
Zamkati
- 1. Kudya bwino
- 2. Zolimbitsa thupi
- Zakudya zolemera pambuyo pa Postpartum
- Kodi ndizotheka liti kudya zakudya zoletsedwa?
Zakudya zapambuyo pobereka zimayenera kukhala ndi zakumwa zambiri, mbewu zonse, zipatso, masamba, nsomba, mkaka ndi zopangidwa ndi mkaka chifukwa zakudya izi ndizopatsa thanzi zomwe zingathandize mayi watsopanoyo kuti abwerere msanga, komanso kuti athe kuyankha ku zofunikira zamagetsi zoyamwitsa.
Zakudya zolemetsa pambuyo pobereka zimayenera kukhala zoyenerera, chifukwa zakudya zoperewera zimatha kusokoneza mayiyo ndikupanga mkaka wa m'mawere. Chifukwa chake, kuonda kumangofunika kukhala gawo lokhalitsa miyezi isanu ndi umodzi yamwana. Mpaka pamenepo kulemera kuyenera kuchepetsedwa mwachilengedwe, makamaka mothandizidwa ndi kuyamwitsa.
1. Kudya bwino
Pambuyo pobereka ndikofunikira kuti mayiyo azidya zakudya zopatsa thanzi komanso zopatsa thanzi osati kungolimbikitsa thanzi la mwanayo, komanso kuti akhalebe wathanzi komanso kukonda kuchepa thupi, chifukwa chake, ndikofunikira kuphatikiza zakudya zolemera m'moyo watsiku ndi tsiku mu michere, mavitamini ndi chitsulo. Chifukwa chake, tikulimbikitsidwa kuti azimayi azikonda zakudya zonse, zipatso, ndiwo zamasamba ndi nyemba, chifukwa ali ndi michere yambiri ndipo amathandizira kukhalabe ndi thanzi la m'matumbo.
Ndikofunikanso kuti azimayi azichepetsa mchere wazakudya zawo zatsiku ndi tsiku ndikupewa zakudya zamafuta ndi shuga, popeza kuwonjezera pa kusokoneza njira yochepetsera kunenepa, zitha kuchititsanso kuti mwana azipanga gasi ndi colic.
Kuphatikiza apo, ndikofunikira kuti muzimwa zakumwa zambiri masana kuti thupi lanu likhale ndi madzi ambiri, kulimbana ndi kusungunuka kwamadzimadzi ndikukondweretsanso mkaka wa m'mawere, komanso ndikofunikira kuti azimayi azisamalira komanso kulimbikitsa kuyamwitsa, chifukwa zimathandizanso kuonda pambuyo pobereka. Phunzirani momwe mungadyetsere mayiyo nthawi yoyamwitsa.
2. Zolimbitsa thupi
Kuchita masewera olimbitsa thupi pambuyo pobereka ndikofunikanso kuthandizira kuchepa thupi, ndipo ndikofunikira kuti mayiyu abwerere kukachita masewera olimbitsa thupi atamasulidwa adotolo, zomwe zimachitika pafupifupi milungu 6 atabereka.
Chifukwa chake, kuti tithandizire njira yochepetsera kunenepa, ndikofunikira kuti mayiyu azichita masewera olimbitsa thupi komanso kuti alimbitse minofu, makamaka m'mimba, motero, amalimbana ndi flabbiness. Ndikulimbikitsidwa kuti mayiyo apite limodzi ndi katswiri wazophunzitsa zolimbitsa thupi kuti kulimbitsa thupi kukhale kopitilira patsogolo, motero, zovuta pambuyo pobereka zitha kupewedwa. Zina mwazochita zomwe zitha kuwonetsedwa ndi izi:
- Kukwera kwanyumba: mkaziyo ayenera kugona pansi ndi mimba yake m'mwamba ndi kupinda maondo ake, yopuma mapazi ake pansi ndi manja ake m'chiuno mwake. Kenako, kwezani mchiuno, mutengeke minofu ya m'chiuno ndikubwerera kumalo oyambira, kuwongolera mayendedwe;
- Bungwe: kuti apange thabwa, mkazi ayenera kuyamba agona pansi, m'mimba mwake pansi, ndikukankha pansi, mothandizidwa ndi manja ndi zala zake, kusunga mimba yake;
- Kankha: ndi zigongono zanu ndi mawondo anu pansi, kwezani mwendo umodzi pansi kufika pa chiuno, kuwukhazika, kenako nkubwerera pamalo oyambapo kuyang'anira mayendedwe.
Zochita izi ziyenera kuchitika pafupifupi 2 kapena 3 pa sabata ndipo kuphatikiza ndi kuyenda, kuthamanga, ma pilates kapena yoga, mwachitsanzo, ndizotheka kutaya ma calories ambiri ndikuchepetsa thupi mwachangu.
Zakudya zolemera pambuyo pa Postpartum
Tebulo lotsatirali likuwonetsa zosankha zamasiku atatu kuti muchepetse thupi munjira yathanzi pobereka:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 2 nthochi ndi oat zikondamoyo ndi supuni 1 ya uchi ndi zipatso zodulidwa kapena ndi magawo awiri a tchizi woyera + peyala imodzi | 1 chikho cha oatmeal ndi sinamoni + supuni 1 ya mbewu za chia + 1/2 chikho cha zipatso | Mazira 2 opukutidwa ndi anyezi odulidwa ndi phwetekere + magawo awiri a mkate wofufumitsa + 1 madzi achilengedwe a lalanje |
| Zakudya zoziziritsa kukhosi m'mawa | Nthochi 1 yaying'ono yodulidwa pakati ndikutenthedwa mu microwave kwa masekondi atatu (onjezerani sinamoni pang'ono) | Mtsuko umodzi wa gelatin wopanda shuga | 1 chikho (200 ml) madzi a mavwende osasakaniza + paketi imodzi yamchere ndi chotchingira madzi ndi tchizi choyera |
| Chakudya chamadzulo / chamadzulo | 140 g wa tuna wokazinga + 1 chikho cha mbatata yosenda + 1 chikho cha nyemba zobiriwira ndi kaloti wophika ndi supuni 1 yamafuta + 1 tangerine | 1 yophika Turkey + 1/2 chikho cha mpunga wofiirira + 1/2 chikho cha mphodza + 1 chikho cha letesi, arugula, phwetekere ndi anyezi saladi, wothira supuni 1 ya maolivi, viniga ndi mpiru pang'ono + 1 apulo | Supuni 4 za nthaka yophika msuzi wa phwetekere ndi Zakudyazi zukini + 1 chikho cha saladi ya letesi ndi kaloti grated ndi chimanga chothira supuni 1 ya maolivi ndi viniga + 1 kagawo ka vwende |
| Chakudya chamasana | 150 ml ya yogurt yokhala ndi chikho cha 1/2 cha zipatso zoduladulidwa | 1/2 chikho muesli cereal + 240 mL mkaka wa amondi | Gawo limodzi la mkate wa rye wophatikizidwa ndi kagawo kamodzi ndi tchizi + magawo awiri a avocado. |
Ndalama zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, zolimbitsa thupi komanso ngati mkaziyo ali ndi matenda aliwonse, motero, choyenera ndichakuti wothandizirayo afunsidwe kuti kuwunika kwathunthu kuchitike komanso dongosolo lazakudya mogwirizana ndi zosowa zake akufotokozedwa bwino. Pakati pa nthawi yoyamwitsa, kudya kwa caloric kumawonjezeka motero, chitsogozo cha akatswiri ndikofunikira.
Kodi ndizotheka liti kudya zakudya zoletsedwa?
Pankhani ya azimayi omwe akuyamwitsa, ndikofunikira kudikirira miyezi isanu ndi umodzi kuti zakudya zochepa ziziyambika, motero thupi limakhala lolimbitsa thupi bwino komanso kutulutsa mkaka wa m'mawere sikudzasokonekera.
Kuchepetsa thupi pambuyo pobereka sikophweka, kukhala kovuta kwambiri kwa amayi omwe sanathe kuyamwa pazifukwa zina. Pazochitikazi, amayi amatha kudya mopambanitsa miyezi isanu ndi umodzi isanachitike.
Onani malangizo ena muvidiyo yotsatirayi kuti muchepetse thupi mukabereka:
Zofalitsa Zosangalatsa
Chifukwa Chake Ndikofunika Kukhazikitsa Nthawi Yochulukirapo Yaubongo Wanu