Dongosolo Lazakudya za Postpartum Zomwe Zingakuthandizeni Kuchira

Zamkati

• Gawani Zakudya Zanu Tsiku Lonse
• Pangani dongosolo la Zakudya Zobereka Pambuyo Pakubereka
• Onjezani Zokhwasula-khwasula ku Pulani Yanu Yodyera Pambuyo Pobala
• Idyani Zakudya Zomwe Zimakusiyani Kuti Mukhutire
• Landirani Thandizo kuchokera kwa Anzanu
• Onaninso za

Zingakhale zokopa, koma kudya zakudya zolimbitsa thupi ndikuyembekeza kutaya mimba si njira yopitira. (Ndipo, ndikofunikira kudziwa kuti simuyenera kumva ngati inu zosowa kuti muchepetse thupi nthawi yomweyo.) Pamene mukukonzekera moyo ndi mwana watsopano, chinthu chomaliza chimene mukufunikira ndicho kutaya thupi lanu ndi zoletsa zazikulu. Musalole kuti nkhawa za chakudya zikuwonjezereni nkhawa komanso kusagona tulo pamene mukuzolowera ndandanda yanu yatsopano. M'malo mwake, idyani zakudyazi kuti mukhale ndi mafuta, zakudya zabwino, ndikulimbikitsanso kuti achire. (Zogwirizana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuchepetsa Kuwonongeka Kwa Postpartum)

Gawani Zakudya Zanu Tsiku Lonse

Chinsinsi cha mphamvu zanu si kuchuluka (kapena pang'ono) komwe mumagona usiku uliwonse. Zomwe zili pa mbale yanu zimagwiranso ntchito. "Chimodzi mwazinthu zazikulu zomwe zakudya zabwino zimatha kuchita ndikupatsa amayi mphamvu zatsopano," akutero a Kathy McManus, R.D., director of department of Nutrition ku Brigham Women Hospital ku Boston. "Ndikofunika kufalitsa chakudya tsiku lonse kuti muthe kupeza kuchuluka kwa ma calories. Izi zidzakupatsani mphamvu yosatha yosamalira mwana wanu komanso inunso." (Zokhudzana: Kayla Isines Akugawana Zomwe Zinamulimbikitsa Kukhazikitsa Pulogalamu Yolimbitsa Thupi Pambuyo Pamiyoyo)

Pangani dongosolo la Zakudya Zobereka Pambuyo Pakubereka

Mukamadya zakudya zokhala ndi michere yambiri, mudzawona kuti zopatsa mphamvu zanu zimapita kutali. Mumva motalikirapo, ndipo mudzakhala ndi malingaliro omwe mungafune pakuyitanitsa 3 koloko kudyetsa. McManus akuwonetsa kulimbikitsa zakudya zathanzi izi:

• Zipatso ndi ndiwo zamasamba
• Mbewu zonse
• Mapuloteni otsamira, monga nsomba, ng'ombe, ndi zakudya za soya
• Mkaka wochuluka kapena wopanda mafuta
• Masamba obiriwira
• Zakudya zokhala ndi ayironi, makamaka ngati mukudwala matenda obadwa kumene. Mutha kupeza chitsulo kuchokera ku tirigu wokhala ndi mipanda yolimba, kudula madzi, ndi nyama zowonda.
• Zakudya zopatsa thanzi za Vitamini C, zomwe zitha kuthandizira kuchiritsa mabala kwa amayi omwe amabereka kudzera mu gawo la C. Yesani malalanje, tomato, ndi madzi achilengedwe a zipatso.

Onjezani Zokhwasula-khwasula ku Pulani Yanu Yodyera Pambuyo Pobala

Ngati muli ndi chidwi chodyera, McManus akuwonetsa kusankha kuchokera pa izi:

• Osewera tirigu wathunthu ndi hummus
• Mtedza
• Kapu yambewu yambewu yokhala ndi mkaka wopanda mafuta ochepa
• Dzira lophika ndi kaloti
• Tchizi wochepa mafuta ndi chidutswa cha chipatso
• Mtedza wa chiponde pa apulo
• Yogurt yachi Greek yokhala ndi zipatso

Idyani Zakudya Zomwe Zimakusiyani Kuti Mukhutire

Munali ndi mwana, ndipo tsopano muyenera kudya zakudya zomwe mumakonda zochepetsa thupi, sichoncho? Cholakwika. McManus akuti amayi ambiri amalakwitsa izi chifukwa amayang'ana kwambiri kuyesa kuchepetsa mimba yawo. "Kukhala mayi watsopano kumatanthauza kuti mudzatopa kwambiri mpaka mutasintha zizolowezi zanu zatsopano, chifukwa chake muyenera chakudya chomwe chingakuthandizeni kunyamula, osati chomwe chingakusiyeni munjala nthawi zonse ndikumva kuti mukusoŵedwa," akutero. (Zokhudzana: Zifukwa 6 Zonyengerera Zomwe Simukuchepetsa Kuwonda)

Kuti mukhalebe osangalala, McManus akuwonetsa kuti kuyika patsogolo zakudya zopatsa thanzi. "Zochita apa ndi apo zimakhala zabwino kwambiri, koma matani a carbs oyeretsedwa, mikate yoyera, ndi zakudya zotsekemera sizikhala zokhutiritsa pang'ono ndipo zimangomaliza kuthyola shuga wamagazi anu, ndikupangitsani kutopa kuposa momwe muliri kale."

Landirani Thandizo kuchokera kwa Anzanu

Mnzanu akakufunsani momwe angathandizire, afunseni kuti atenge zinthu zingapo. "Anthu amadana ndikubwera opanda kanthu akamakuchezerani inu ndi mwana wanu koyamba," akutero McManus. Adzamva kuti ndi othandiza ndipo simudzakhala ndi vuto limodzi pakudya zakudya zonse zopatsa thanzi zomwe mwasankha kuwonjezera pazakudya zanu. Afunseni kuti atenge yogati, chidebe cha mtedza, ndi chakudya china chilichonse chomwe mungafune kuti mphamvu yanu ikhale yochuluka.

"Kudya kwanu ndikofunikira osati kokha chifukwa cha mphamvu zanu, komanso pozindikira momwe mudzamverere mwachangu ku umunthu wanu wakale," akutero McManus. "Mukamayesetsa kudya zakudya zopatsa thanzi, mutha kuchira mwachangu ndikubwerera kuzolimbitsa thupi lanu komanso tsiku lililonse."

Onaninso za