Kodi Amayi Atsopano Ayenera Kumwa Mavitamini Oyembekezera Pambuyo Pobereka?

Zamkati

• Kodi mavitamini apakati pa kubadwa ndi ati, ndipo kodi mumawafunadi?
• Kodi mungathe mumapeza mavitamini ndi michere iyi pachakudya chanu, m'malo mwake?
• Nanga bwanji za zowonjezera zowonjezera pambuyo pobereka?
• Onaninso za

Zinthu zochepa m'moyo ndizotsimikizika. Koma dokotala akunena kuti mavitamini asanabadwe kwa mayi wapakati? Ndiko kuperekedwa kwenikweni. Tikudziwa kuti mavitamini oyembekezera amathandiza kuonetsetsa kuti mwana akule bwino komanso zakudya zopatsa thanzi panthawi yonse yapakati kwa amayi.

Kotero, ngati mavitamini oyembekezera amalimbikitsidwa kwa amayi omwe adzakhalepo, mavitamini obadwa pambuyo pobereka ayeneranso kukhala chinthu, sichoncho? Osati ndendende. Madokotala, makamaka omwe anafunsidwa pankhaniyi, sakukhulupirira izi positiMavitamini achibadwa ndiofunikira mofanana ndi omwe adatsutsana nawo kale. Inde, kupeza zakudya zokwanira pambuyo pobereka n’kofunika kwambiri. Koma kutenga chowonjezera chopatsa thanzi cha postpartum? TBD.

Izi ndi zomwe muyenera kudziwa za mavitamini obadwa pambuyo pobereka komanso mavitamini abwino kwambiri obereka, ngati alipo, malinga ndi ob-gyns.

Kodi mavitamini apakati pa kubadwa ndi ati, ndipo kodi mumawafunadi?

Mavitamini omwe amalembedwa ngati zowonjezera pambuyo pobereka amakhala ofanana ndi mavitamini asanabadwe, atero a Peyman Saadat, MD, FACOG, ob-gyn ovomerezeka kawiri ku Reproductive Fertility Center ku West Hollywood, California. Kusiyanitsa pakati pa mavitamini a prenatal ndi omwe abereka pambuyo pake ndikuti omwenso amaphatikiza mamiligalamu azakudya zabwino zomwe zimapindulitsa amayi atsopano (motsutsana ndi amayi apakati), monga mavitamini B6, B12, ndi D, akamayamwa ndi mwana kudzera mkaka wa m'mawere, Akutero Dr. Saadat. Chifukwa chake kuchuluka kwa michere iyi kumatsimikizira kuti amayi amatha kuyamwa mokwanira kuti apindule (ie mphamvu zambiri kuchokera ku vitamini B) ngakhale mkaka wa m'mawere ndi mwana "akutenga"nso.

ICYDK, kupanga mkaka wa m’mawere ndi kuyamwitsa si ntchito yaing’ono (njira yochitira amayi)—ndipo amenewo ndi aŵiri chabe mwa mavuto ambiri akuthupi ndi amaganizo amene amabwera chifukwa cha kubala. M'malo mwake, nthawi ya postpartum, komanso kukhala mayi nthawi zonse, ndizovuta kwambiri, atero a Lucky Sekhon, MD, ob-gyn ovomerezeka ndi board, endocrinology yobereka komanso katswiri wosabereka ku Reproductive Medicine Associates ku New York. Mukusamalira mwana wokula, kutulutsa mkaka wa m'mawere, ndikuyesera kuchiritsa thupi lanu, zonse nthawi yomweyo. Payekha, izi zimafuna tani ya mphamvu ndi zakudya, ndipo palimodzi, makamaka. "Kuphatikiza apo ndikuti azimayi ambiri atopa komanso akupulumuka m'masabata ochepa atangobereka kumene, ndipo mwina sangakhale akupeza zakudya zonse zofunikira kuchokera ku chakudya chopatsa thanzi - kutenga mavitamini, ndikothandiza popereka chilichonse kusowa, "akuwonjezera Dr. Sekhon. (Zokhudzana: Zomwe Masabata Anu Oyamba Olimbitsa Thupi Atatha Kubereka Ayenera Kuwoneka)

"Ndimalimbikitsa kumwa mavitamini pambuyo pobereka; komabe, sikuyenera kukhala apadera, apadera atabereka vitamini, "akutero. Ichi ndi chifukwa chake: Kumwa multivitamin nthawi zonse kapena kupitiriza vitamini wanu woyembekezera kuchokera pa mimba kudzakupatsani mavitamini ofunikira ndi mchere wofunikira kuthandizira kuyamwitsa, komanso kuthandiza amayi atsopano kukhalabe ndi mphamvu ndi mphamvu zawo. Sekhon akuti ndizomveka kupitiriza kumwa vitamini woyembekezera kwa milungu ingapo 6 pambuyo pobereka kapena kwa nthawi yonse yomwe mukuyamwitsa. 

Vuto lomwe lingakhalepo pakumwa mavitamini oyembekezera mwana akamabereka ndi kudzimbidwa chifukwa chokhala ndi iron yambiri, akutero Dr. Saadat. Poterepa, amalimbikitsa amayi atsopano kusinthana ndi ma multivitamin azimayi, monga mtundu wamba wa GNC kapena Centrum (Buy It, $ 10, target.com), yomwe imapereka pafupifupi 100% ya zofunikira tsiku ndi tsiku za mavitamini ndi mchere.

Zina zofunika kukumbukira, komabe, ndizoti amayi omwe akuyamwitsa angafunike kashiamu wochulukirapo, ndipo omwe amakhala m'nyumba nthawi zambiri ali ndi mwana watsopano angafunikire vitamini D wowonjezera chifukwa chosowa dzuwa, akutero. (Zokhudzana: Buku Loyenera la Mkazi Wopeza Kashiamu Yokwanira)

Chabwino, koma bwanji za ma hormone onsewa amasintha pambuyo pobereka? Kodi mavitamini akatha kubereka angathandize ndi awa? Tsoka ilo, palibe mavitamini omwe amadziwika kuti ndi othandiza pakuwongolera kusintha kwa mahomoni pambuyo pobereka, akutero Dr. Sekhon. "Kusintha kwa mahomoni sikufunikira kuwongolera chifukwa ndi gawo lathanzi, labwinobwino pakuchira mimba ndi kubereka." Komabe, vuto linalake limene limadza chifukwa cha kusintha kwa mahomoni pambuyo pobereka, monga kuthothoka tsitsi kapena kuwonda, kungawongoleredwe mwa kumwa mavitamini, monga biotin, vitamini B3, zinki, ndi iron, akutero Dr. Sekhon.” (Onaninso: Chifukwa Chake Ena Amayi Amakumana ndi Kusintha Kwakukulu Akasiya Kuyamwitsa)

Kodi mungathe mumapeza mavitamini ndi michere iyi pachakudya chanu, m'malo mwake?

Ena mwa ma ob-gyns akuti azimayi obereka kumene amayenera kuyesetsa kupeza zakudya zonse zofunikira kuchokera ku chakudya chopatsa thanzi pambuyo pobereka asanayambe kumwa vitamini tsiku lililonse kuti athandizire kudya. Mmodzi mwa madotolo, Brittany Robles, MD, ob-gyn ndi mphunzitsi wovomerezeka wa NASM ku New York City, amalimbikitsa azimayi onse omwe abereka pambuyo pa kubereka kuti awonetsetse kuti akupeza michere yotsatirayi:

• Omega-3 fatty acids: amapezeka mu nsomba zamafuta, walnuts, mbewu za chia
• Mapuloteni: amapezeka mu nsomba zamafuta, nyama zowonda, nyemba
• Fiber: amapezeka mu zipatso zonse
• Iron: imapezeka mu nyemba, masamba obiriwira, nyama yofiira
• Folate: amapezeka mu nyemba, masamba obiriwira, zipatso za citrus
• Kashiamu: amapezeka mkaka, nyemba, masamba obiriwira

Mwambiri, Dr. Robles akuti samalangiza odwala ake kuti azimwa mavitamini akabereka. "Palibe chikaiko kuti mavitamini obadwa nawo ndi ofunikira kuti mayi aliyense apewe chiopsezo cha kupunduka kwa mitsempha ya mwana m'mimba," akutero. "Komabe, chubu cha neural chikangopangidwa, mu trimester yoyamba, mavitamini amakhala osavuta m'malo mofunikira." 

Zoonadi, kukonzekera bwino chakudya chanu kuti mutsimikizire kuti mwapeza zakudya zonse zofunika pambuyo pobereka n'kosavuta kunena kuposa kuchita. Kuphatikiza apo, amayi omwe ali ndi mimba ayenera kudya ma calories owonjezera a 300 patsiku chifukwa amataya zopatsa mphamvu kudzera mu kuyamwitsa ndi kupopa, kutanthauza kuti amafunikira zambiri kuposa nthawi zonse kuti azipatsa thupi lawo mokwanira, akufotokoza Dr. Robles. Ichi ndichifukwa chake amalimbikitsa odwala omwe amayamwitsa pambuyo pobereka kuti azidya zakudya zokhala ndi mapuloteni ambiri, monga nyama yopanda mafuta, nsomba, nyemba, nyemba, ndi mtedza m'malo mongodya, tinene kuti, zokhwasula-khwasula zingapo tsiku lonse kuti aganizire za kukhuta. (Zogwirizana: Momwe Zakudya Zosakaniza Zimakhudzira Mkaka Wa M'mawere Amayi Atsopano)

Amayi oyamwitsa ayeneranso kudya zakudya zomwe zimathandizira kulimbikitsa kupanga mkaka-monga masamba obiriwira, oats, ndi zakudya zina zokhala ndi fiber-ndikukhalabe ndi madzi. Dr. Robles akuti mayi wobereka ayenera kumwa madzi osachepera theka la kulemera kwa thupi lake patsiku chifukwa akumwetsa mwana wake madzi (mkaka wa m’mawere umakhala ndi madzi 90 peresenti) komanso thupi lake. Choncho, kwa mayi wolemera mapaundi 150, akhoza kukhala ma ola 75 kapena magalasi 9 amadzi (osachepera) patsiku, ndi zina zambiri ngati akuyamwitsa.

Nanga bwanji za zowonjezera zowonjezera pambuyo pobereka?

Kupatula mavitamini, palinso zowonjezera zowonjezera zomera zomwe zingathandize kuti maganizo ndi thupi lanu likhale labwino. Fenugreek, therere lofanana ndi clover lomwe limapezeka mu makapisozi monga Finest Nutrition Fenugreek Capsules (Buy It, $8, walgreens.com), amagwiritsidwa ntchito kwambiri panthawi yobereka monga njira yowonjezera mkaka, akutero Dr. Sekhon.. Amakhulupirira kuti amalimbikitsa minofu ya glandular m'mawere, yomwe imayambitsa kupanga mkaka. Ngakhale kuti fenugreek nthawi zambiri imadziwika kuti ndi yotetezeka ndi FDA, imatha kukhala ndi zovuta zina, monga kutsegula m'mimba, kwa mayi ndi mwana (monga amadziwika kuti amapita mkaka wa m'mawere), chifukwa chake ndikofunikira kuyamba ndi mlingo wotsikitsitsa kenako iwonjezeke pokhapokha ngati thupi lanu lizilekerera, akufotokoza. Chifukwa cha zotsatira za GI izi, onetsetsani kuti mwapeza upangiri wa dokotala musanatenge, ndipo, pokhapokha ngati mukuvutika ndi mkaka, ganizirani kupeweratu.

Ngakhale melatonin si vitamini, (koma ndi mahomoni omwe amapezeka mwachilengedwe mthupi kuti azitha kuyimba nyimbo za circadian) itha kukhala yothandiza pogona, makamaka kwa amayi atsopano omwe ali ndi tulo tofa nato ndipo amakhala ndi tulo tosokonekera kuyambira thewera usiku kusintha ndi kudyetsa, akutero Dr. Sekhon. Ndizotetezeka kuti azimayi atenge melatonin akamayamwitsa, koma ayenera kugwiritsidwa ntchito mosamala, chifukwa zimatha kuyambitsa tulo-ndipo nthawi zonse mumayesetsa kukhala tcheru posamalira mwana wakhanda, akufotokoza. Monga m'malo mwa melatonin, amalangiza kuti azimwa tiyi ya chamomile kapena kusamba madzi ofunda asanagone, zomwe zasonyezedwa kuti zimathandiza kupumula ndipo, motero, kugona.

Mwambiri, ndikotetezeka kumwa mavitamini onse oyamwitsa, koma sizowona ndi mankhwala azitsamba, atero Dr. Sekhon. "Ndikofunika kukaonana ndi dokotala ngati simukudziwa kuti vitamini kapena chowonjezera chingatetezedwe mukamayamwitsa," akuwonjezera.

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