Zvokudya Kuti Kuwedzere Kwechibereko Chekuita Mazi

11 Breastfeeding Superfoods

Uri kushamisika kana kune zvikafu zvaunogona kudya kuti utsigire lactation uye iwe pachako kuwedzera chibereko chako chemukaka ? Zvakanaka, zvokudya zvizhinji zvinoonekwa segalactagogues , izvo zvinogona kukubatsira kuti uwedzere mukaka wemvere . Munyika yose, vakadzi vari mumitauro yakasiyana vanodya zvokudya zvekuita mukaka mushure mokuberekwa uye pavanenge vachiyamwisa. Mimwe yezvokudya izvi izere nemavitamini nemaminerari, uye mamwe ane makemikari ayo anogona kubatsira mukugadzirwa kwemukaka wemucheche.

Chero chikonzero ichocho, izvi zvinonwisa vana vanotenda zvinokurudzira nekusimbisa hutano hwakanaka hwemukaka wehadzi.

11 Zvokudya Kuti Kuwedzerwa Kwechibereko Chekuita Mazamu

1. Mbeu Yese : Mbeu dzose dzinonwisa zvakanyanya mukuyamwisa amai. Vanofungidzirwawo kuti vane zvinhu zvinotsigira mahomoni anokonzerwa nekuita mukaka wemvere. Saka, kudya zviyo zvose zvinogona kuwedzera mukaka wako wekupa. Mbeu yakakurumbira inoshandiswa pakuita mukaka wakawanda wemazamu inononoka-yakabikwa yekare oatmeal. Iwe unogona zvakare kuedza bhari, chibage chakasvibirira mupunga, oatmeal cookies, kana zvimwe zvekudya zvakagadzirwa kubva mumunda wose.
   
2. Dark Green Vegetables: Mirima mashizha miriwo yakaoma akadai se alfafa , lettuce, kare, sipinashi, uye broccoli izere zvine mishonga, kunyanya calcium. Izvo zvinewo phytoestrogens iyo inogona kuva nemigumisiro yakaisvonaka pamukaka wemukaka wemukaka.
   
3. Fennel : Fennel inomera kubva kuMediterranean. Fennel Mbeu inowedzera kunaka kune zvakasiyana-siyana zvekudya, asi fennel zvakare yemiriwo inogona kubikwa kana kudyiwa yakasvibirira. Iyobhuru, shini, uye mashizha emuti we fennel zvinodyiwa, uye iwe unogona kuwedzera kwavari kune muto, mashizha, kana zvimwe zvekudya zvefennel. Miti inonzi estrogen inowanikwa mu fennel inogona kubatsira vana vanoyamwisa kuti vagadzire zvakare mukaka wemvere.
   

1. Garlic : Garlic ine utano hwakanyanya, uye ine utano hwakanaka kune zvikafu zvakawanda. Iko inofanirwawo kuti iine galactagogue, kubatsira vana vanoyamwisa kuwedzera mukaka wemvere. Kunyange zvazvo garlic ine inhuhwirira yakasimba inopinda mumukaka wemuzamu, inoratidzika kuti vamwe vana vanoita seanonaka. Uye, zvidzidzo zvinoratidza kuti mukaka wagarlic-wakatsvaira unogona kubatsira kuchengeta vana vane mazamu ekurera vana . Kune rumwe rutivi, vamwe vana vangasabvumira garlic zvakanaka kwazvo. Kana mwana wako akaratidza zviratidzo zvekunzwa kwekudya pashure pokunge wadya garlic, ungada kuedza kudzivisa garlic kwekanguva. Tevera mutungamiri wako muduku. Iwe unogona kuwedzera garlic kune kudya kwako nekuishandisa kuti unakidze ndiro dzakawanda, kusanganisira miriwo, nyama, zvokudya zvegungwa, pasta, uye sauces.
   

1. Chickpeas: Chickpeas, iyo inonziwo margarzo mbesa kana Ceci (chi-chi) nyemba, inowanzoshandiswa muMediterranean uye kuMiddle Eastern kubika. Vakadzi vanoyamwisa vave vachidya chickpeas kuti vaite mukaka wakawanda wemazamu kubvira panguva yekare yeEgipita. Chickpeas zvokudya zvinovaka muviri zvinowedzera muprotheni. Izvo zvinewo mbeu yeserrogens iyo inogona kunge yakagadzirisa kushandiswa kwayo segalactagogue. Iwe unogona kuwedzera chickpeas kune pasta kana salads. Hummus, inonaka inopararira kana kunyorera yakagadzirwa kubva kuchickpeas, imwe imwe nzira yekufarira chibage chine utano.
   
2. Sesame Mbeu: Yakakwirira mu calcium uye isrogen-semiti yemiti, vana vanoyamwisa vanoshandisa mbeu sesame kuti vawedzere mukaka wemvere. Iwe unogona kudya mbeu yeesamei chete, sechinhu chinoshandiswa mumapfudze iwe unogadzirira, sechingwa chema saladi, kana mumugwagwa unosanganiswa pamwe nemamwe mbeu, marimu, uye michero yakaomeswa.
   
3. Amamondi: Nutsu, kunyanya maarmond ane mbesa ane utano uye azere neprotheni uye calcium. Vanaamai vakawanda vanoyamwisa vanosarudza kudya amamondi kana kunwa mukaka wemamondi kuti vawedzere kugwinya, kutapira, nekuwanda kwemukaka wavo wepamu.
   
4. Flaxseed uye Flaxseed Mafuta: Sezvakaita mbeu yeesame, firsese ine phytoestrogens inogona kukanganisa maitiro emukaka. Flaxseed inewo inokosha mafuta acids. Iwe unogona kusasa fanikisi pamashizha uye zviyo, kana iwe unokwanisa kuedza mbeu yeflakisi recipe.
   

1. Mutsara weGinger Mutsva: Ginger yakanaka haisi kungowedzera kuwedzera pane zvekudya kwako, asi kunogonawo kuwedzera mukaka wekuita mazamu uye kubatsira nekutendera -pasi reflex . Iwe unogona nyore nyore kuwedzera mutsva, ginger yakasvibirira kune ndiro yaunogadzira. Iwe unogonawo kuwedzera ginger kuitiro yako yezuva nezuva kuburikidza nekunwa ginger ale yakagadzirwa ne ginger chaiye kana nokubika ginger yakasvibira uye kuita tiyi. Kunyange zvazvo ginger idzva inonzi yakachengeteka, haufaniri kutora ginger kuzowedzera pasina kubvunza chiremba wako wehutano.
   
2. Mhuka yeBerwer: Mbiriso yeBerwer inowedzera zvakakwana kudya kunovaka muviri ine B mavitamini, iron, protein, chromium, selenium, nezvimwewo zvicherwa. Vanaamai vanoyamwisa vanoshandisa iyo kwete Kwete chete inogona kukubatsira kuti uite mukaka wakawanda wemukaka, asi inogona kukupawo simba rakawanda, ine simba rakanaka pamaitiro ako uye kubvisa mwana blues. Iwe unogona kuwana mbiriso ye brewer muhwendefa kana fomu yeupfu.
   

1. Mazai Okuyamwisa : Zvakanaka, tei iswa, kwete zvokudya. Asi, ma teas lactation anogadzirwa kubva muzvokudya nemiriwo, uye ndeimwe yezvisarudzo zvakanyanya kune vakadzi vanoda kuwedzera mukaka wavo. Ikoti yekuraira inogona kuva nemiriwo umwe chete kana kusanganiswa kwemishonga inoshanda pamwe chete kutsigira maruva uye kuwedzera mukaka wemukaka. Mishonga inowanikwa mukuyamwisa chikafu inosanganisira fenugreek , yakaropafadzwa tsistle , mukaka , uye fennel. Kunze kwekuwedzera kupiwa kwemukaka wehadzi, tea inonyaradzawo uye inozorodza. Uyezve, ivo vari nyore kugadzirira.

Unoita Zvokudya zveCtotogenic Zvechokwadi Zvinoshanda Here?

Haasi vakadzi vose vanoona migumisiro yekudya zvokudya zvelactation, asi hazvigoni kukuvadza kuzviedza. Kana iwe uchidya kudya kwakanyatsonaka, kuyamwisa , zvizhinji zvekudya izvi zvingatova chikamu chazvo. Sezvo zvizhinji zvezvinhu izvi zvine hutano uye zvinovaka muviri, kuwedzera mamwe mashoma anofanira kunge akanaka. Ingoyeuka mupfungwa kuti, sezvimwe zvinhu zvose, haudi kuidarika. Kana vachiita sevari kukushandirai, iva nechokwadi chekuona kuwedzera kwemukaka wenyu wepamu kupa zvakanaka. Kana ukangosvika pane imwe pfungwa yaunonzwa wakasununguka nayo, tanga kuderedza shure kwehuwandu hwezvokudya zve lactogenic zvauri kudya. Kana ukaramba uchiwedzera mukaka wako, unogona kupedzisira uine mukaka wakawanda wemukaka . Kuwedzerwa kwehuwandu hwemukaka wemukaka kunogona kutungamirira kune zvakasiyana zvakasiyana zvezvinetso zvakadai sezamu inopisa , kuvhara mukaka ducts , uye mastitis .

Nyevero Yokuchenjerera

Kudya mushanduro itsva yezvokudya izvi zvinotsigira lactation zvakachengeteka uye kunyange zvine utano. Ichokwadi, sezvimwe zvinhu zvose, usapfuurira. Zvakawanda zvechimwe chinhu hazvibviri pfungwa yakanaka. Iwe unofanirwawo kuchengeta mupfungwa kuti zvidimbu hazvina kufanana nezvokudya zvitsva. Usati watora chero shanduro yehuwandu yemashizha aya ekusimudzira kudya, taura nachiremba wako kana mubatsiri wea lactation.

> Sources:

> Academy of Breastfeeding Medicine Protocol Committee. ABM kliniki protocol # 9: kushandiswa kwegalactogogues mukutanga kana kuwedzera chiyero chekuvhara mukaka mumwana (Kubvunzwa zvakare munaJanuary 2011). Kunwisa Mushonga. 2011 Feb 1; 6 (1): 41-9.

> Jacobson, Hilary. Amai FoodRosalind Press. 2004

> Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Kuberekwa Kutungamirirwa Kwechiremba Chiremba Eightth Edition. Elsevier Health Sciences. 2015.

> Riordan, J., uye Wambach, K. Kuberekwa uye Human Lactation Fourth Edition. Jones naBartlett Kudzidza. 2014.

> Whitney, E., Rolfes, S. Kunzwisisa Kudya Kwekudya Kudhindwa Kwechina. Cengage Kudzidza. 2015.