Mirayiridzo Yezvokudya, Kurasikirwa Kwemafuro, Kuita muviri, uye Utano
Zviri nyore Kuyeuka Kuzvitarisira Iwe Paunenge Mutsva Amai
Vanaamai vanoyamwisa vanowanzokanganwa kuti vanofanira kuzvitarisira ivo pachavo uye mwana. Pane zvakawanda zvokufunga nezvazvo nekuyeuka apo kudya kwekupedzisira kwemwana kwaiva, kuve nechokwadi chekugara kwevana uye chikwata chiri chakanaka uye kuverenga micheche yakasviba , unogona kubva pahupenyu hwako pachipfuva.
Zvisinei, zvinokosha kuti iwe utore zvaunoda pamwe chete nemwana wako. Heano mimwe mirayiridzo yezvokudya, kuora muviri, kuraira muviri, uye hutsanana hwekuyamwisa amai.
Chikafu chekurera vanaamai
Paunenge uchiyamwisa, edza kudya kudya kwakanyatsonaka, kunwa mvura yakawandisa , uye inotora anenge mazana mashanu emakoriori pazuva . Iwe unogona kudya chinhu nezvose zvaunoda, uye iwe unogona kuramba uchitora vitamini yako yepatalati. Kune mhemberero dzakawanda kwazvo uye zvinyorwa zvinopararira pamusoro pezvinochera vana amai vakwegura havafaniri kudya , uye iwe unogona kutadza kunyatsoteerera zvose. Unogona kudya broccoli, garlic , anyanisi, zvokudya zvinonaka, macrorus, uye kunyange chokoti.
Iye zvino, zvisinei kuti chii chaunodya, mukaka wako wepamu uchange uchiri akanaka kumwana wako. Asi, kana iwe uchidya zvakashata, iwe uchange uchibayira mishonga mumuviri wako kubva apo muviri wako uchatora zvaunoda kuita mukaka wakavepa wemazamu kubva pane zvawakachengetedza.
Izvozvo zvinogona kukusiya iwe uchinzwa wapera uye wakaneta. Zvisinei, nokudya zvakasiyana-siyana zvekudya nekugadzira zvimwe zvekudya zvakanakisisa uye kusarudza mashomanana, unogona kuchengetedza muviri wako utano uye wakasimba paunenge uchiita mukaka wemvere. Uye, sezvataurwa pamusoro apa, izvozvo hazvirevi kuti haugoni kudya zvokudya zvisina kuchena. Iwe unogona zvechokwadi.
Ingofadzwa nayo mukuenzanisa pamwe chete nekudya kwako kwakakwana.
Kurasikirwa kwehuremu uye Amai vanochera
Sekudzivirira amai vatsva, iwe unogona kutarisira carbs, asi iwe unogonawo kufarira kunge usina kubereka. Kana iwe ukadya chikafu chinowanzoita, unofanirwa kuora muviri zvishoma nezvishoma (hapana kupfuura 1 pound pavhiki ndiyo yakachengeteka). Izvi zvishoma nezvishoma, zvishoma nezvishoma kurasikirwa kwako hakuzokonzeri matambudziko nemukaka wako wepamu. Asi, kana iwe uchida kurasa zvinopfuura izvozvo, zvakanakisisa kumirira kusvikira mwana wako anenge mwedzi miviri yekare. Mwedzi miviri, mukaka wako unopa nguva yekusimbiswa uye kurasikirwa kwekurema hakuzovi kunotyisa muviri wako. A
Ramba uchiyeuka kuti tiri kutaura nezvekudzivirirwa nekuchengetedza zvakachengeteka, kwete kuparara kudya. Paunenge uchiyamwisa, hazvikwanisi kuenda kune imwe koriori yakaderedza kuderedza kudya, uye iwe haufaniri kushandisa masero mapiritsi. Mawaniro enyu emukaka wezamu uye utano hwako hunogona kuchinjwa zvikuru. Kana iwe ukasarudza kutanga purogiramu yekurasikirwa kwezviremba, iva nechokwadi chokuti uri kudya kanenge 1 800 makoriori pazuva uye kuti chiremba wako ari kutevera kufambira mberi kwako.
Kudzidzira uye Kuyamwisa
Mushure mokunge iwe uine mwana wako, zvinogona kunzwa sokuti zvichave makore musati mava kutora gymzve. Asi, kurovedza muviri chikamu chinonyanya kukosha hupenyu hwako sekuyamwisa amai.
Zvechokwadi, nokuora mwoyo kusvika kusvika pakakwirira mutsva, kushanda 5K kungangove pasina mubvunzo. Zvisinei, kutora zvakanaka, kumhanya kufamba zuva rega roga chinhu chakareruka, chinonyangadza chichaita kuti utano hwako hwemwoyo huwedzere. Heano mamwe emitemo inofanira kuteverwa kutevedzera semayi ekuyamwisa.
- Wakabereka mwana wako (kana kuti kupompa) usati watanga kushandisa. Basa rako rekushandira richava rakanyanya kufara kana iwe mazamu asina kunyanya kuzere nemukaka wemvere.
- Kupfeka bha yakakodzera. Iwe unoda kutsigirwa, asi iwe hausi kuti bhosi ive yakasimba kana kuti iine underwire. Chinhu chipi nechipi chinogadzirisa chinokonzera kudzvinyirira zvakanyanya pamazamu ako anokwanisa kunogona kukonzera mukaka wakavhara marucho kana mastitis .
- Ramba wakanyatsotengesa mvura, kunyanya mumamiriro okunze anopisa. Yeuka kunwa zvinodarika 64 maunces emvura pazuva. Uye, kana iwe uri kutuka zvakawanda munguva yako yekuita muviri, inwa zvakanyanya.
- Tora uswa kana kushambidza mazamu ako mushure mekunge iwe uchitevedza muviri uye usati wamuyamwa kuitira kuti ubvise jira pazvipfuva zvako uye mazamu. Vakadzi vakawanda vakanzwa nyaya nezvevana vachiramba kunyamwisa mushure mekunge amai vavo vashandisa. Chikonzero chacho hachina chokuita nehuwandu hwemukaka wechipfuva , asi huzhinji nechokuti swe sweti ine mvura, uye vacheche vanobviswa nevira.
- Farira basa rako uye iwe-nguva. Tora nguva dzose. Uye apo iwe uri kuita kudaro, maikemiksi ekusimbisa mafungiro, serotonin, achabudiswa mumuviri wako. Saka, kunyange kana ichi ndicho chete chichibuda iwe pane rimwe zuva, iwe uchanzwa uine mamiriyoni emabhangi.
Utsanana uye Amai Anonwisa
Zvakakosha kuita tsika dzakachena paunenge uchiyamwisa. Utano hwakanaka hunosanganisira kutora kushambidza kana kushambidza zuva roga roga nekuchenesa mazamu ako. Kwemakore, vanaamai vanoyamwisa vakaudzwa kuti varege kushambidza mazamu avo nesipo nokuti inogona kuomesa nzvimbo yemukomana. Asi, kana ukashandisa sipo inopisa uye uisuke zvakanaka, izvi hazvifaniri kunge zviri dambudziko.
Paunenge uchiyamwisa, kune mafuta ezvisikwa akavanzika neMontgomery Glands (zviduku zvishoma zvinowanikwa pane yourola), izvo zvinoita kuti mabhakitiriya arege kubereka. Iwe hausi kuda kuparadza izvi zvinyorwa kubva pakuita basa razvo, saka ingwarira kuti ugeze mazamu zvishoma. Zvakakoshawo kubvarura zvimwe zvemukaka wako wakamwisa mumukono wako uye uite kuti mhepo ishure sezvo mukaka wemvere une anti-infective properties.
Kupfeka mutsva, wakachena mukoti bhosi zuva rega rega, uye uchinje masikati kana ichinge yakanyorova kana yakanyorova. Uye, kana iwe ukapfeka mazamu emapfupa kuti uwedzere kunwisa mukaka wemvere , iva nechokwadi chokuti uchinje kazhinji, zvakare. Bhora rakanyoro kana mvura yakadzika yemazamu iri pamabere ako anogona kukonzera kuputika kweganda. Uyezve, inotonhora, inonaya, soroga nzvimbo inzvimbo yakakwana yebhakitiriya kana mbiriso kukura.
Sources:
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Dhipatimendi reUS Zvokudya Zvinodiwa Pakunamata. SelectMyPlate.gov. http://www.choosemyplate.gov/moms-breastfeeding-nutritional-needs. Yakapedzwa musi waJanuary 7, 2016.
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Yakarongwa naDonna Murray