Momwe Mungasamalire Kutaya Chilakolako Panthaŵi Yomwe Mayi Ali Nawo

Zamkati

• Nchiyani chimayambitsa kusowa kwa njala panthawi yapakati?
• Nseru ndi kusanza
• Mkhalidwe wamaganizidwe
• Mankhwala
• Kudya kosokonezeka
• Zina zomwe zingayambitse
• Momwe mungathandizire kusowa kwa njala panthawi yapakati
• Zakudya zofunika kwambiri
• Njira zina
• Nthawi yomwe muyenera kuda nkhawa
• Zovuta zomwe zingakhalepo chifukwa chodya moperewera panthawi yapakati
• Mfundo yofunika

Amayi ambiri amakhala ndi chilakolako chofuna kudya ali ndi pakati.

Nthawi zina mungapeze kuti chakudya sichikusangalatsani, kapena mungakhale ndi njala koma simungathe kudzipatsa nokha kuti mudye.

Ngati mukukumana ndi izi, mungafune kudziwa zifukwa zomwe zingachititse kuti musakhale ndi njala, malangizo ake, komanso nthawi yoti muwone dokotala.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pokhudzana ndi njala panthawi yapakati.

Nchiyani chimayambitsa kusowa kwa njala panthawi yapakati?

Ndizachilendo kuti njala yanu imasinthasintha, makamaka momwe thupi lanu limasinthira zambiri mukakhala ndi pakati.

Mukataya njala, mutha kukhala opanda chidwi ndi zakudya zonse kapena kusowa kudya. Kumbukirani kuti kusowa kwa chilakolako kumasiyana ndi kudana ndi zakudya zochepa, zomwe zimakonda kupezeka panthawi yapakati.

Zinthu zingapo zimatha kuyambitsa njala panthawi yapakati, monga izi.

Nseru ndi kusanza

Nsautso ndi kusanza ndizofala panthawi yapakati, makamaka m'nthawi ya trimester yoyamba - ngakhale amayi ena amatha kukhala ndi zizindikilozo ali ndi pakati ().

Zoyipa komanso zoopsa za mseru komanso kusanza panthawi yapakati zimakhudza kwambiri kudya komanso kudya.

Kafukufuku wasonyeza kuti kusinthasintha kwa mahomoni leptin ndi chorionic gonadotropin (hCG) panthawi yapakati kumatha kubweretsa kuchepa kwa njala komanso nseru komanso kusanza ().

Kafukufuku m'mayi apakati a 2,270 adawonetsa kuti mwa azimayi omwe ali ndi mseru wowerengeka kapena wosanza komanso kusanza, 42% ndi 70% adanenanso kuchepa kwa zakudya m'mimba asanabadwe, motsatana ().

Ngati mukukumana ndi njala chifukwa cha mseru ndi kusanza, yesetsani kupewa zakudya zamafuta kapena zonunkhira, imwani madzi mosiyana ndi zomwe mumadya, ndipo idyani chakudya chochepa kwambiri.

Mutha kulekerera zokhwasula-khwasula zouma, zamchere monga ma pretzels ndi ma crackers, komanso zakudya zopanda pake monga mawere a nkhuku zophika.

Komabe, mungafunike kukaonana ndi akatswiri azaumoyo ngati mukukumana ndi zoopsa zambiri za mseru komanso kusanza mukakhala ndi pakati.

Mkhalidwe wamaganizidwe

Matenda osiyanasiyana, kuphatikiza nkhawa ndi kukhumudwa, atha kukhudza njala yanu.

M'malo mwake, amayi apakati amatha kuthana ndi mavuto azaumoyo chifukwa cha kusintha kwakuthupi ndi kwamankhwala amthupi. Makamaka, kukhumudwa kumatha kubweretsa kusintha pakudya, kuphatikiza kuchepa kwa kudya komanso kuchepetsa kudya zakudya zopatsa thanzi (,).

Pakafukufuku mwa amayi apakati 94, 51% mwa omwe amapezeka kuti ali ndi vuto la kudya adadya zakudya zochepa, zomwe zidakwera mpaka 71% patatha miyezi 6 ().

Kuphatikiza apo, kukhumudwa panthawi yoyembekezera kumalumikizidwa ndi kuchepa kwa chakudya cha zakudya zopatsa thanzi, kulakalaka kudya zakudya zopanda thanzi, komanso kutsitsa zakudya zofunikira monga folate, fatty acids, iron, ndi zinc. Izi zitha kusokoneza thanzi la fetus ndi amayi ().

Matenda amisala samadziwika nthawi yomwe ali ndi pakati chifukwa chamanyazi omwe amayi apakati amamva akukamba za iwo. Ngati mukukumana ndi zizindikiro za kukhumudwa kapena kuda nkhawa, ndikofunikira kukaonana ndi dokotala wodalirika.

Mankhwala

Mankhwala ena omwe ali otetezeka kugwiritsa ntchito panthawi yapakati amatha kuyambitsa zovuta monga kuchepa kwa njala.

Kusankha serotonin reuptake inhibitors (SSRIs) monga Zoloft ndi Prozac nthawi zina amapatsidwa kwa amayi apakati omwe amapezeka kuti ali ndi vuto la kukhumudwa kapena nkhawa ().

SSRIs ikhoza kuyambitsa kuchepa kwa njala. M'malo mwake, amayi ena apakati adanenanso kuti atha kudya, asanakhutire msanga, ndikuchepetsa thupi atayamba fluoxetine (Prozac) yokhudzana ndi kukhumudwa (,).

Olanzapine ndi buprenorphine ndi mankhwala ena omwe angapangitse kuchepa kwa njala (,).

Kudya kosokonezeka

Amayi ena apakati amatha kukhala ndi vuto la kudya, kuphatikizapo anorexia ndi bulimia. Akatswiri akuyerekezera kuti kufalikira kwa zakudya zosokonezeka mwa amayi apakati ndi 0.6-27.8% ().

Kudya kosasokonezeka kumatha kubweretsa kusintha kwa njala, kuopa kunenepa, komanso kuchepetsa kudya (,).

Ngati muli ndi pakati ndipo muli ndi vuto la kudya, funsani omwe akukuthandizani zaumoyo kuti akuthandizeni.

Zina zomwe zingayambitse

Amayi apakati amathanso kukhala ndi njala chifukwa cha matenda monga zotupa, kuchepa kwa m'mimba, kutentha pa chifuwa, ndi matenda a Addison (,,, 19).

Kuphatikiza apo, kupsinjika kwakukulu kumatha kukhudza thanzi la amayi ndikupangitsa kusowa kwa njala ().

Kuphatikiza apo, kusintha komwe kumadza chifukwa cha pakati pakumva ndi kununkhiza, kuchepa kwa michere mu vitamini B12 ndi chitsulo, komanso kusapeza bwino pobereka mwana kumatha kuyambitsa njala kwa amayi ena apakati (,, 23, 24,).

Nsautso ndi kusanza ndi zina mwazomwe zimayambitsa kusowa kwa njala nthawi yapakati, ngakhale pali zifukwa zina zambiri.

Momwe mungathandizire kusowa kwa njala panthawi yapakati

Ngati mukukumana ndi njala, mwina mungadabwe momwe mungayambitsire kudya kwanu.

Zakudya zofunika kwambiri

Pali zakudya zochepa zomwe mungaike patsogolo ngakhale mutamva kuti simungadye chakudya chonse. Izi zidzakuthandizani kuti muzidya chakudya chokwanira kwa inu ndi mwana wanu.

Zakudya zambiri zotsatirazi ndizosavuta kupanga, zazing'ono kukula kwake, kudzaza, komanso kosavuta m'mimba mwanu.

• Zakudya zopatsa mapuloteni: mazira ophika kwambiri, yogurt wachi Greek, nandolo zokazinga, tchizi ndi zotsekemera, ndikucheka nkhuku, turkey, kapena nyama yotentha
• Bland, zikopa zodzaza ndi fiber: mbatata, nyemba zobiriwira, kaloti zazing'ono (zotentha kapena zosaphika), ndi saladi ya sipinachi yaiwisi
• Kuluma kokoma, kosavuta: zipatso zatsopano, oatmeal, zipatso zouma, ndi mkaka wozizira monga tchizi wamba
• Mbewu za Bland / starches: quinoa, mpunga wabulauni, pasitala, macaroni ndi tchizi, ndi mbatata zophika kapena zosenda
• Msuzi: msuzi wa nkhuku ndi msuzi wa mpunga wa nkhuku
• Zamadzimadzi: msuzi wosavuta ndi ma smoothies athanzi

Njira zina

Ngati kusowa kwa chakudya kumalumikizidwa ndi mseru kapena kusanza, yesani kudya pang'ono, pafupipafupi, kupewa zakudya zonunkhira komanso zamafuta, komanso kuwonjezera pa ginger ndi thiamine. Ngati kutema mphini ndi mwayi kwa inu, zitha kuthandizanso ().

Kunyoza kwambiri ndi kusanza kungafune njira zosiyanasiyana zochiritsira, kuphatikiza mankhwala ndi madzi am'mitsempha (IV) ().

Ngati muli ndi kuchepa kwa michere yolumikizidwa ndi kusowa kwa njala, mungafunike zowonjezera za mlingo kuti zibwezeretse mulingo wabwinobwino. Zowonjezera zilizonse ziyenera kulembedwa ndikuyang'aniridwa ndi akatswiri azachipatala (24,).

Muthanso kufunsa omwe amakuthandizani pa zaumoyo kuti akuthandizeni.

Ngati mukukumana ndi chilakolako chofuna kudya mukakhala ndi pakati, muyenera kuyika bland patsogolo, ndikudzaza zakudya zomwe zili ndi michere yambiri.

Nthawi yomwe muyenera kuda nkhawa

Ngati mukukumana ndi njala kapena kusowa kwa chakudya chapadera, nthawi zambiri palibe chifukwa chodandaula bola mukudya zakudya zokwanira tsiku lililonse.

Mwachitsanzo, ngati mukudya zakudya zopatsa thanzi nthawi zonse ndipo kunenepa kwanu kuli koyenera kulimbikitsa kukula kwa mwana, nthawi zina njala siyenera kukhala yodetsa nkhawa.

Kuphatikiza apo, amayi ena apakati amatha kusiya kudya zakudya zinazake, kuphatikizapo zakudya zonunkhira komanso nyama. Komabe, izi zimachitika kawirikawiri ndipo sizomwe zimayambitsa nkhawa.

Komabe, ngati mumangokhalira kudya kapena kusowa chilakolako choposa tsiku limodzi, muyenera kulumikizana ndi omwe amakuthandizani kuti akuthandizeni.

Izi ndichifukwa choti ndikofunikira kuti mupeze michere yokwanira yothandizira thanzi lanu, komanso thanzi la mwana wanu amene akukula.

Zovuta zomwe zingakhalepo chifukwa chodya moperewera panthawi yapakati

Kuperewera kwa zakudya m'thupi kumatha kubweretsa zovuta zambiri zokhudzana ndi pakati, kuphatikiza kukula kwa mwana wosabadwa, kunenepa pang'ono, komanso kuwonda kwa amayi. Zimakhudzidwanso ndi kuchepa kwamaganizidwe ndi mavuto amachitidwe mwa ana (,,).

Ma macronutrients ndi micronutrients ndizofunikira kuti akhale ndi pakati.

Amayi oyembekezera omwe ali ndi vuto losafuna kudya amakhala pachiwopsezo cha kuchepa kwa magazi, kukula kwa mwana wosabadwayo, komanso kubadwa msanga (,).

Kulakalaka kudya nthawi yapakati kumatha kubweretsa kuperewera kwa zakudya m'thupi, komwe kumatha kubweretsa zovuta m'thupi lanu komanso kwa mwana wanu.

Mfundo yofunika

Thupi lanu likazolowera kukhala ndi pakati, mutha kupeza zakudya zina zomwe sizikusangalatsani kapena kusowa chilakolako chofuna kudya. Nthawi zina, sungabweretse kudya ngakhale uli ndi njala.

Kumbukirani kuti kusowa kwa chakudya ndikofala ndipo nthawi zambiri kumalumikizidwa ndi zizindikilo zina monga kunyansidwa ndi kusanza. Mutha kuwona kuti njala yanu imasinthasintha, zomwe sizachilendo.

Ngati musowa njala koma mukumvanso njala, mutha kuyesa kudya zakudya zazing'ono, zakudya zosavuta zomwe zikudzaza, zopatsa thanzi, komanso zosavuta m'mimba mwanu.

Ngati mukumva njala yayitali kapena yayitali, funsani akatswiri azaumoyo.