Momwe mungachepetsere kubereka: chakudya, kuyamwitsa, kuchita masewera olimbitsa thupi, kuletsa. Upangiri wa akatswiri azaumoyo Rimma Moysenko

"Ana" kilo ali ndi "malamulo a zoperewera"!

Makamaka kunenepa pambuyo pobereka kumatengera mawonekedwe amthupi, njira yomwe ali ndi pakati, komanso thanzi pambuyo pobereka. Komanso pazotheka kuyamwitsa komanso momwe tulo ta amayi timagwirira. Tiyenera "kukangana" ndi katswiri wazakudya kuti tipewe kupsinjika pambuyo pobereka, komwe kumatha kukhala chiwopsezo chowonjezera pakuwonekera kwa mapaundi owonjezera.

Momwemo, nthawi ya postpartum muzochita zolimbitsa thupi imalumikizidwa ndi nthawi yodyetsa komanso nthawi yoyambira kusamba (uku ndiye kutha kwa nthawi yobereka). Mpaka mkazi atayambiranso kusamba pamene akuyamwitsa, kuchuluka kwa mahomoni kumasinthidwa ndipo sikungapatse mpata wopezanso bwino. Komabe, ngati nthawi imeneyi yatha kale, mwana amabadwa, kudyetsedwa, kuyenda komanso kuyankhula, ndipo mayi sanathenso kulemera, kulemera kopitilira muyeso kotere sikungathenso kuganiziridwa pambuyo pobereka, zinthu zina zayamba.

Ndani amasamala zochepetsa thupi akabereka? 

Magulu omwe ali pachiwopsezo cha kulemera kwambiri pambuyo pobereka ndi amayi onse omwe, amachira mosavuta, komanso nthawi zonse "amakhala" pazakudya zosiyanasiyana asanatenge pathupi, potero amakonzekeretsa kulemera kwawo ngati kusambira - mmwamba ndi pansi.

Komanso, kufunika kochepetsa thupi pambuyo pobereka, monga lamulo, ndi onse omwe ali onenepa kwambiri atabereka - ichi ndi chinthu chomwe chilengedwe chimafotokozera, koma muyenera kukhala okonzeka: ngati akazi am'banja mwanu wochira pobereka mwana, ndi kuthekera kwakukulu, inunso mudzakumana ndi vutoli.

Komanso, malinga ndi ziwerengero, nthawi zambiri kuposa ena, azimayi amakakamizidwa kuyankha funso "momwe mungachepetsere thupi mukabereka mwana":

• kutenga pakati ndi IVF;

• atenga chithandizo chamankhwala nthawi yoyembekezera;

• Odwala matenda a shuga a histogenic (osintha mahomoni).

Ndipo, kumene, ife omwe tili otsimikiza kuti nthawi yapakati timafunika kudya "ziwiri", timayenda pang'ono ndikugona kwambiri, timakhala pachiwopsezo chothana ndi zovuta za postpartum kubwerera kunenepa. Komabe, ngakhale zinali zoyipa bwanji, anali ndi mantha amantha kuchira atabereka.

Momwe mungachepetsere kubereka: chakudya chamagulu ndi kudzikonda!

Mwambiri, mawonekedwe amafuta owonjezera omwe amakhala nawo panthawi yapakati komanso kusungidwa kwawo atabereka ndichinthu chabwinobwino, gawo la physiology yachikazi. "Mafuta amwana" amateteza mwana wosabadwa nthawi yapakati komanso chiberekero chobwezeretsa pambuyo pathupi mosafunikira konse. Mafuta ochepa amatha kutengera kusintha kwa mahomoni pomwe mayi akuyamwitsa.

Mukakhala ndi zizolowezi izi, sizingakuloleni kuti musinthe mukabereka.

Zolakwitsa zomwe zimakulepheretsani kuti muchepetse thupi mukabereka

• Amayi osadziwa zambiri, chifukwa cha tsankho, amakana kubereka pawokha ndikudyetsa ana awo kuyambira masiku oyamba a moyo wawo kapena kudyetsa kwa nthawi yayitali, zomwe zitha kukhalanso vuto lolemera (onani pansipa).

• Amayi osadziwa zambiri amadya zakudya zosasinthasintha, zomwe zimasintha mkaka ndi kuchuluka kwa mkaka ndikulepheretsa mwana chisangalalo chopeza chakudya choyenera, ndipo mkazi yemweyo aweruzidwa kuti azidumphadumpha, atalumikizidwa mozungulira.

• Amayi achichepere osadziwa zambiri amakhala ndi mantha owonera kuti kunenepa kwawo sikudzakhalanso bwino. Kwa amayi, zonsezi ndizodzaza ndi mahomoni olakwika, komanso kwa ana - kuphwanya kukula kwamisala.

Kodi mungachepetse bwanji mutabereka mayi woyamwitsa?

Mwana wosakwanitsa chaka chimodzi yemwe amadyetsedwa moyenera amakhala wocheperako maulendo 10 kuti akhale wonenepa kuposa mnzake yemwe amuyamwitsa. Chifukwa chake, poyamwitsa, mayi amadzithandiza yekha ndi mwana wake.

Pakati pa mkaka wa m'mawere, ma calories owonjezera amadyedwa, omwe, sizitanthauza kuti muyenera kutsatira malingaliro olakwika ndi kudya kwa awiri mukamadyetsa. Ngati menyu ya amayi ndiyabwino ndipo ili ndi zofunikira zonse, izi ndikwanira kutulutsa mkaka wamtundu womwe umakwaniritsa zosowa za mwana.

Komabe, kudyetsa komwe kumatenga nthawi yayitali kuposa momwe WHO ikulimbikitsira kumatha kubisa chiwopsezo cha kulemera kwa amayi. Monga lamulo, pafupi zaka ziwiri, mayi amadyetsa mwana mobwerezabwereza kuposa m'miyezi yoyamba; ambiri amangodyetsedwa madzulo ndi usiku okha. Chifukwa chake, kumwa kwama calories opangira mkaka kumachepa - izi zitha kubweretsa kuti mayi yemwe wazolowera "menyu ya namwino" amayamba kunenepa.

Ndikofunika kuti mayi wachichepere safunika kudya zakudya zambiri (makamaka zopatsa mphamvu kwambiri), kuti athe kuyamwitsa - chifukwa mayi amadya kwambiri, mkaka sukhala bwino. Kuphatikiza apo, atakwanitsa zaka ziwiri, mwana amatha kudya chakudya wamba; kuyamwitsa pambuyo potsatira zomwe bungwe la WHO lalamula, ndizomveka kuteteza, mothandizana ndi dokotala wa ana, ana omwe ali ofooka, mwachitsanzo, omwe ali ndi ziwengo zoyipa za chakudya komanso zakudya zochepa.

Mulimonsemo inu muyenera…

Zatsopano, makamaka amayi oyamwitsa sayenera kukhala ndi zakudya zochepa pa iwo okha! Kuchepetsa kulikonse ndi zoletsa - zikhale zama calories, mafuta, mapuloteni kapena chakudya - sizili zawo.

Mzimayi akabereka pambuyo pobereka ayenera kukhala ndi zakudya zopatsa thanzi m'zinthu zonse ndikupanga mavitamini ena opangira amayi atabereka.

Zakudya zabwino kwambiri zomwe zimathandiza kuti muchepetse thupi mukamabereka ndi chakudya chamagulu popanda masiku osala kudya, omwe samapereka chiwonetsero chilichonse mwa mwana. Ndipo ngati mwanayo akuwonetsa kuyankha pazakudya zomwe amayi ake amadya, iye azikhala wopanda chakudya, ndikuzisiya. Nthawi yobereka pambuyo pobereka ndi nthawi yabwino yogwirizanitsa zomwe mumadya.

Kuphatikiza apo, ndikofunikira kugona mokwanira. Yang'anani mokwanira nthawi iliyonse patsiku! Yendani kwambiri ndi mwana wanu, mverani nyimbo zomwe zimakupatsani malingaliro abwino.

Zomwe ndakumana nazo, m'miyezi yoyamba pambuyo pobereka, mkhalidwe wamaganizidwe am'maganizo komanso kugona mokwanira ndizofunikira kwambiri komanso zothandiza kuposa zakudya zilizonse, zomwe mosakayikira zidzakhala zovuta zowonjezera kwa mayi.

Mukatsatira malamulo osavutawa, kulemera kwanu kumatha kuchira pakatha miyezi iwiri mutabereka. Ngati palibe zovuta ndi zakudya zamasiku onse ndi zakudya, ndipo kulemera sikungasunthike pansi, mutha kukhala wotsimikiza: ma kilogalamu awa amafunikabe ndi thupi lanu. Khalani osasinthasintha, musachite mantha, ndipo mudzakhalanso ndi mawonekedwe.

Popeza mwakhazikitsa ntchito yochepetsa thupi mutabereka, sungani zolemba zanu, musayiwale kudzitamanda nokha ndikukhala mayi. Zokhumudwitsa zilizonse zimasokoneza kulemera kwa thupi - pamaganizidwe komanso kukopa mapangidwe osavomerezeka a mahomoni.

Momwe mungachepetsere kubala mwana: kusintha kwa zochita

Choyamba, onetsetsani kuti mukudya nthawi zonse: chakudya "chokwanira" komanso chotupitsa. Kachiwiri, onetsetsani ngati mukumwa komanso kuti ndi madzi amtundu wanji.

Choyamba, tikulankhula za madzi oyera opanda mpweya. Kudya madzi tsiku lililonse kwa mkazi ndi 30 ml pa 1 kg ya kulemera komwe kulipo. Komabe, mayi woyamwitsa ayenera kumwa osachepera 1 lita imodzi. Muthanso kumwa tiyi ndi mkaka, mitundu yambiri yazitsamba zomwe sizimayambitsa chifuwa mwa mwana. Zamadzimadzi ndizofunikira kwambiri pakuchepetsa thupi, kuchira komanso kugwira ntchito bwino kwa thupi.

Chachitatu, musalole kuti mtima wanu uzikulamulirani. Chachinayi, konzekerani zakudya zomwe mungasinthe komanso nthawi yogona, zomwe zimapangitsa kuti usiku musapumule ndi maola owonjezera tsikulo - kugona mwana wanu ali mtulo. Chachisanu, suntha kwambiri ndi woyenda popanga njira zosiyanasiyana zoyenda.

Monotony ndi mdani wa mgwirizano

Mzimayi amene akufuna kuchepetsa thupi akabereka ayenera kuphatikiza mapuroteni azinyama pazakudya zake. Ndipo ngati pali chizolowezi chosowa magazi m'thupi, ndiye kuti pakadali pano pamakhala nyama zofiira osachepera 2-3 pa sabata.

Zomera zopanda wowuma komanso masamba okwanira (ponseponse - osachepera 500 g patsiku) zimapereka matumbo abwino, zimakhala ndi kalori yolakwika ndipo zimapangitsa kuti muchepetse thupi. Komanso masamba ndi masamba omwe ali ndi zotsika zochepa amakhala ndi calcium yokwanira, mavitamini ndi michere, zomwe ndizofunikira kuti munthu achire msanga akabereka.

Zamkaka watsopano wothira - ma probiotics apamwamba! Amaonetsetsa kuti mapangidwe abwino a chitetezo cha mthupi ayankhe, omwe ndi ofunika kwambiri pa nthawi yochira, pamene thupi liri pachiopsezo.

Ndibwino kuti mugwiritse ntchito chimanga ndi buledi wodula m'mawa. Amakhala ndi mavitamini ambiri a B omwe amalimbikitsa kagayidwe kabakiteriya ndi kagayidwe kamapuloteni, komwe kumawongolera dongosolo lamanjenje.

Zipatso zopanda zipatso kapena zipatso (1-2 servings patsiku) ndi gwero labwino kwambiri la mavitamini, ma antioxidants ndi ma pectins, omwe amathandizanso kuti matumbo azigwira bwino ntchito. Musaiwale za supuni imodzi ya mafuta a maolivi omwe amawonjezeredwa m'masaladi, komanso mtedza wocheperako ndi zipatso zouma zokhwasula-khwasula.

Kudya pambuyo pobereka sikuyenera kukhala kotopetsa. Lolani chakudya chisabweretse kukhutira kokha, komanso chisangalalo.

Zowonjezera zamankhwala - thandizo kapena kuvulaza?

Ponena za kugwiritsa ntchito zomwe zimatchedwa kuti biologically yogwira zakudya, zambiri zomwe zimayikidwa ngati njira yothandizira kuti muchepetse thupi mukabereka, ndikukulangizani kuti muyambe mwafunsira kwa dokotala wa ana.

Chowonadi ndichakuti zowonjezera zowonjezera pazakudya zimatha kuyambitsa vuto la mwana, zimatha kuwonjezera kapena kuchepetsa matumbo (onse mayi ndi mwana), zimatha kupititsa patsogolo kapena kuchepetsa machitidwe amanjenje.

Monga katswiri wazakudya, sindikuvomereza kuti amayi oyamwitsa azitenga mankhwala opatsirana opaka mafuta kapena matumbo. Mukamayesetsa kuonda posachedwa mutabereka mwana, mothandizidwa ndi iwo, mutha kuyambitsa zovuta zomwe sizili zofunika kwa mayi wachichepere, yemwe nthawi ndi thanzi lake zimakhala za mwana wakhanda.