Zvokudya Zvokudzivirira kana Kudzivisa
Sezvo amai vanoyamwisa , munogona chaizvo kudya chero chaunoda. Kana uine hutano hwakakwana , hwakanyatsonaka , saka haufaniri kurega kudya chero chezvokudya zvaunonakidzwa chete nokuti unenge uchiyamwisa. Zvechokwadi, zvinongova zvakashata kuzvidya mwoyo nezvekudya kwako ikozvino zvauri kuita mukaka wemucheche kumwana wako. Mashoko akanaka ndeokuti pane zvinhu zvishoma chete zvaunofungidzira paunenge uchiyamwisa .
Zvisiri Kudya (kana Kunwa) Paunenge Uchingoberekwa
Kunyangwe iwe unogona kufara chero chinenge chiripo paunenge uchiyamwisa, kune zvimwe zvinhu zvaunofanira kuderedza paunenge uchiyamwisa mwana wako. Hezvino mhando mitanhatu yezvokudya iwe unofanirwa kudzivirira kana kudzivisa zvachose kusvikira mushure mokuyamwisa mwana wako kubva pachipfuva .
- Doro: Paunonwa doro, inofamba nomuviri wako uye mumukaka wako. Girasi yewaini nechingwa kana kunwa kana maviri neshamwari dzako zvakanaka kana iri kamwe munguva. Zvisinei, kana iwe uchinge uine zvinopfuura kungoerekana uchinwa, kwete chete kunogona kuderedza kugovera kwako kwemukaka wehadzi uye kupa simba rako re -reflex reflex , asi rinogona kusvika kumwana wako kuburikidza nemukaka wako. Kudzokorora kunwa doro kuburikidza nemukaka wemucheche kunogona kuva nengozi kuhutano hwemwana wako uye kubudirira.
- Zvokudya zvegungwa Zvinowedzera mu Mercury: Kana iwe ukadya zvakawanda mercury muzvokudya zvako, zvinogona kukonzera matambudziko nekukura kwehutano hwemwana wako. Mhemberero inowanika muhove, uye dzimwe hove dzakadai sa shark, swordfish, albacore tuna, uye king mackerel dzine zvakawanda zve mercury kupfuura dzimwe hove. Zvisinei, nekuda kwekuti kune zvakawanda zve mercury mune dzimwe hove pane vamwe, hazvirevi kuti iwe unofanirwa kudzivisa kudya hove zvachose paunenge uchiyamwisa . Hove nedzimwe mhando dzezvokudya zvegungwa zvinokosha zvinobva puroteni, docosahexaenoic acid (DHA), uye Omega-3 fatty acids . Saka, dzivisa avo vane huwandu hwakanyanya hwem mercury asi ramba uchifadzwa nezvinhu zvakachengeteka zvekudya zvegungwa zvakadai salmon, pollock, tilapia, flounder, catfish, shrimp, scallops, uye crab anenge 2 kana katatu pavhiki.
- Zvokudya Nekumwa Nekakineine: Zvakanaka kuva nekombe kana maviri dzekofi kana zvimwe zvinwiwa zvine caffeine zuva rimwe nerimwe. Asi, cherechedza mupfungwa kuti kana iwe uri kutora zvakawanda kupfuura izvozvo, zvinogona kukonzera kudonha mune zvaunopa mukaka wemvere. Caffeine chimwe chinhu chinopinda mumukaka wako wemukaka , uye kunyanya kushaya caffeine kunogona kukonzera jitters, kusagadzikana, nyaya dzekurara, uye zviratidzo zve colic mumwana wako. Haisi chete kofi, zvimwe. Caffeine inogona kuwanikwa mutii, soda, uye chokoti, zvakare. Saka, kana uine zvimedu zvikombe zvekofi, soda, uye imwe chokoti, caffeine inogona kuwedzera nokukurumidza pasina kunyange kuiziva.
- Zvokudya Zvakasviba uye Zvokudya Zvakabikwa: Bacon, sausage, imbwa dzinopisa, zvakadyiwa zvakabikwa, uye kutonhora kunotyisa mumafuta akazara uye munyu. Zvokudya izvi hazvisi kukupa michina yaunoda iwe uchiyamwisa . Uyezve, vanogona kuwedzera kuwedzera. Zvechokwadi zvakanaka kuti uwane zvishomanana, asi usapfuura.
- Zvokudya Zvisina Mwero: Mafuta, masipiresi, uye mashizha zvinonaka zvikuru, asi iwe unofanira kungova nazvo kamwe chete munguva. Izvo zvinoshandiswa zvinongova zvisina chinhu makori . Havasi ivo vane mararamiro ane hutano aunoda paunenge uchiyamwisa . Iwe unogona kunakirwa chips, cookies, uye ice cream nguva dzose, asi kuenzanisa ndicho chinhu. Iwe haufaniri kunge uri kusvika kune izvi sekuenda kwako-kunotyisa kwezuva nezuva.
- Zvimwe Herbs nezvinonhuwira : Mimwe miriwo nemiti inonhuwira inotendwa kuderedza kugoverwa kwemukaka wemukaka uye kubatsira kubvisa mukaka wechipfuva kuvakadzi vasina kuyamwisa kana avo vari kusvimha. Kushandisa zvishomanana zvemishonga inotevera nemiti inonhuwira kuti unakidze zvokudya zvako hazvizokonzeri nyaya. Asi, kana ukashandisa sage, rosemary, thyme, spearmint, peppermint, uye parsley yakawanda, unogona kuona kuvhara mumukaka wako .
Shoko kubva kuTwellwell
Vakadzi munyika yose vanoita mukaka wemhando yakanaka kune vana vavo pamarudzi ose ezvokudya.
Iwe haufaniri kudya zvakakwana kuti uite mukaka wakanaka wehuti hupi . Saka, apo iwe uchida kuedza kudya kudya kwakanaka, usazvirova iwe kana iwe usisiri wekudya zvakanakisisa. Ita zvaunokwanisa kuti uwane makoriro aunoda zuva rega roga uye edza kugadzirisa kana kudzivisa kudya kwepamusoro sezvinogona. Iwe unogona kupfuurira kutora vitamini yako yekuberekwa kuti ubatsire kuwana mavitamini akawanda uye michina yaunoda. Zvechokwadi, kana iwe une hanya nezvekudya kwako kana iwe une mibvunzo, taura nachiremba wako.
> Sources:
> Eidelman, AI, Schanler, RJ, Johnston, M., Landers, S., Noble, L., Szucs, K., & Viehmann, L. Sangano rezvematongerwo enyika. Kuyamwisa uye kushandiswa kweMisikiti.
> Chikamu > paBreatastfeeding. 2012. Pediatrics , 129 (3), e827-e841.
> Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Kuberekwa Kutungamirirwa Kwechiremba Chiremba Eightth Edition. Elsevier Health Sciences. 2015.
> Reece-Stremtan S, Marinelli KA, Academy ye Breastfeeding Medicine. ABM kliniki protocol # 21: mazano ekuyamwisa uye kushandisa zvinhu zvinodhaka kana kushandiswa kwemishonga, yakadzokororwa 2015. Breastfeeding Medicine. 2015 Apr 1; 10 (3): 135-41.
> Dhipatimendi reU.S. Agriculture. Zvokudya Zvinodiwa Pakunamata. SelectMyPlate.gov. http://www.choosemyplate.gov/moms-breastfeeding-nutritional-needs. Yakapedzwa musi waJanuary 7, 2016.