Iziselo ezikhuthaza ukuveliswa kobisi lwebele: Isikhokelo esipheleleyo nesihlaziyiweyo soomama abancancisayo

Koomama abaninzi, Ukuncancisa kulucelomngeni lokwenene enokuthi ihlaselwe ngamathandabuzo, iintsomi kunye neenkxalabo malunga nokuveliswa kobisi. Omnye wemibuzo edla ngokubuzwa kukuba ingaba zikhona na iziselo ezikwaziyo ukunyusa imveliso yobisi lwebele. Okanye ukuba, endaweni yoko, konke kuxhomekeke kwimfuza kunye neemfuno zomntwana. Kweli nqaku, uya kufumana uqulunqo oluneenkcukacha, olucacileyo, noluhlaziyiweyo lwayo yonke into esiyaziyo Ziziphi iziselo ezinokukunceda (okanye hayi) ngelixa uncancisa?, esekelwe kuphela kulwazi oluvela kwimithombo ethembekileyo nekhethekileyo.

Nokuba usandula ukubeleka okanye sele uncancisa iinyanga ezimbalwa, uya kufumanisa apha Yintoni omele uyithathe, yintoni omele uyiphephe, kunye nendlela yokwenza i-hydration yakho kunye nesondlo ukukhuthaza kungekuphela nje impilo-ntle yakho, kodwa neyomntwana wakho. Kwaye Ewe, uza kubona ezinye iintsomi ezinkulu ezijikeleza kwiintanethi zentlalo kunye namaqela oomama ahlanjululwe..

Ukubaluleka kokufakwa kwamanzi kwimveliso yobisi lwebele

Ubisi lwebele luqulunqwe ngamanzi angama-80-90%. Ukuhlala unamanzi ngokwaneleyo kubalulekile ukuze umzimba wakho ukwazi ukuvelisa ubisi ngobuninzi kunye nomgangatho owaneleyo.Izifundo ezahlukeneyo ziyavuma ukuba, nangona ukusela amanzi akusebenzi mimangaliso, Imeko yokuphelelwa ngamanzi emzimbeni inokunciphisa imveliso yobisi.Ngenxa yesi sizathu, ezininzi iingcali zincoma amanzi okusela rhoqo imini yonke kwaye, ukuba kunokwenzeka, ukwamkela umkhwa wokusela iglasi emva kokutya okanye ukupompa.

I-hydration efanelekileyo Inokufezekiswa ngamanzi kunye nezinye iziphuzo eziphilileyo: ubisi, iziphuzo ezisekelwe kwizityalo ngaphandle kweshukela eyongeziweyo, i-infusions ekhuselekileyo kwaye, kuncinci, ijusi. Undoqo kukusela ngokonxano kwaye unganyanzeli ukusetyenziswa ngokugqithisileyo, njengoko ukugqithisa akuboneleli zizibonelelo ezongezelelweyo kwaye kunokucaphukisa.

Oomama abancancisayo basengozini enkulu yokuphelelwa ngamanzi emzimbeni ngenxa yenkcitho yamandla kunye neemfuno zomzimba zokuncancisa. Khumbula: Ukuba ubona umchamo omnyama kakhulu okanye uziva womile rhoqo, nyusa umthamo wakho wolwelo..

Iziselo ezicetyiswayo: imithombo yendalo kunye nenempilo yoomama abangabongikazi

Phakathi kweenketho onokuthi uzibandakanye ngexesha lokuncelisa, ezinye zivelele kwiprofayili yazo yesondlo kunye nokhuseleko. Kubalulekile ukuyigxininisa loo nto Akukho siselo singqinwe ngokwenzululwazi ukuba sinyuse ngokuthe ngqo imveliso yobisi., kodwa kukho ezinye ezinokuthi zibe negalelo ekuphuculeni amanzi okanye zinike izondlo ezithile eziluncedo kumama nosana.

• Amanzi: olona khetho lukhuselekileyo, olusebenzayo, nolubalulekileyo. Ungayithatha yedwa okanye i-flavour ngeziqhamo zendalo (akukho swekile eyongeziweyo).
• Ubisi: Ibonelela ngecalcium, iprotein, kunye neevithamini. Ukusetyenziswa kwemihla ngemihla kunceda ukomeleza isondlo sikamama. Iingcali zicacisa ukuba ukusela ubisi akunyusi imveliso yobisi lwebele nganye, kodwa kunokubonelela nge-calcium eyongezelelweyo efunwa ngumama.
• Iziselo zemifuno (i-almond, i-soy, i-tiger nuts, njl njl.)Kufanelekile ukuba une-lactose engavumiyo okanye ulandele ukutya kwe-vegan. Ubisi lwe-almond, umzekelo, lutyebile kwiivithamini D kunye no-E kwaye ngokuqhelekileyo zinyamezeleka kakuhle.
• Iijusi zendalo: Isandula ukucudiswa kwaye ibe ngamacandelo amancinci. I-Carrot, i-papaya, i-pomegranate, i-apula, i-pear, i-watermelon, kunye ne-custard apple juices ziphawuleka nge-vitamin kunye nomxholo we-antioxidant. Nangona zinokuba yinxalenye yokutya kwakho, Aziyithathi indawo yokusetyenziswa kweziqhamo ezipheleleyo, enika i-fiber ngakumbi kunye ne-satiety.
• Amanzi ecoconut: Inketho ye-hydrating ebonelela nge-electrolytes (efana ne-potassium kunye ne-sodium), iivithamini ze-B, kunye ne-micronutrients. Kubaluleke kakhulu ukugcwalisa ulwelo kunye neeminerali ngeentsuku ezishushu okanye emva kokusebenza komzimba.

Angakanani amanzi kufuneka asele umama oncancisayo? Akukho xabiso liqhelekileyo kuye wonke umntu, kodwa i-WHO icebisa ukuba usele iglasi emva kwesidlo ngasinye, ukongeza kumlinganiselo wakho wesiqhelo osekwe kunxano. Ukuthembela ngomzimba wakho kuselelona cebiso lilungileyo.

I-Infusions kunye neeti ngexesha lokuncelisa: ezicetyiswayo kwaye ezingekho?

Iiti ze-herbal ziyinxalenye yobomi bemihla ngemihla kwiinkcubeko ezininzi, kwaye ezinye zithandwa kakhulu phakathi komama abancancisayo ngenxa yokukwazi kwabo ukuvuselela ukuveliswa kobisi. Kodwa buthini ubungqina?

Ukufakwa okukhuselekileyo kunye nemveli yokuncancisa:

• I-Chamomile: Inceda ekuphumleni kwaye ikhulula ukungakhululeki komehluko. Isetyenziswe ngokumodareyitha, ikhuselekile kumama kunye nosana.
• Fennel: igalactagogue yemveli eyaziwayo, oko kukuthi, into ehambelana nokunyuka kwemveliso yobisi. Kwakhona kunokuphelisa ukungonwabi kokutya kumama kwaye kuncede ekunciphiseni i-breast engorgement.
• Fenugreek: Enye imifuno edume ngokunyusa ukuncancisa. Kukholelwa ukuba isebenza ngokulinganisa i-oxytocin, ihomoni ephambili kwimveliso yobisi, nangona inkxaso yezenzululwazi kule nto incinci.
• I-Nettle: zityebile kwi-iron kunye nezondlo, ngokwesiko zisetyenziselwa ukunika amandla angaphezulu kunye nokukhuthaza ukuveliswa kobisi.
• Amagqabi eRaspberry: Zinceda ithoni yesibeleko kwaye, ngokwesithethe, ukuphucula ukuncancisa.

Kuzo zonke iimeko, Kungcono ukubonisana nochwepheshe bezempilo ngaphambi kokufaka okanye ukwandisa ukusetyenziswa kwayo nayiphi na infusion., njengoko ezinye izityalo zinokusebenzisana namayeza okanye zibangele iziphumo ezingafunekiyo.

Ii-infusions kufuneka uziphephe okanye uzinciphise:

• La i-mint, i-parsley kunye ne-sage isetyenziswe kakhulu ngobuninzi inokunciphisa imveliso yobisi.
• Las i-caffeinated infusions (i-tea emnyama, i-green tea, iqabane, njl.njl.) kufuneka ikhawulelwe ukuphepha ukucaphuka okanye ukulala kosana.
• Gwema nawaphi na ama-infusions ongaqinisekanga ukuba akhuselekile ngexesha lokuncelisa, ngokukodwa imixube engaziwayo.

Ukutya kweSintu kunye neZiselo: Iintsomi, iinyani, kunye nezinto ezithethwa ziingcali

Kwizizukulwana, iinkcubeko ezahlukeneyo ziye zacebisa iziselo "ezimangalisayo" kunye nokutya ukunyusa ubisi lwebele. Ngokomzekelo, i-oatmeal, ibhiya emnyama, ne-malt zixhaphakile eMerika; ubisi lwe-almond kunye ne-horchata zithandwa eYurophu; kunye neesuphu ezishushu kunye nemifuno ethile zithandwa eAsia.

Obona bungqina benzululwazi bamva nje buyothusa: Akukho kutya okanye isiselo esibonise ukusebenza kakuhle xa kuthelekiswa nabanye ukwandisa imveliso yobisi. Ekuphela kwendlela esebenzayo ngokwenene yokugcina kunye nokwandisa imveliso ukuncanca rhoqo nangempumelelo ngumntwana kunye nokukhupha ibele rhoqoOkukhona ibele likhupha kwaye kokukhona livuselelwa, kokukhona uvelisa ubisi oluninzi.

Ingcamango yokuba ukutya ubisi lwenkomo ngakumbi, ibhiya, okanye amayeza athile esintu kwandisa ubisi lwebele, kwiimeko ezininzi, yintsomi. Kusenokubakho isiphumo se-placebo okanye izibonelelo zesibini (umzekelo, ukufakwa kwamanzi okongeziweyo), kodwa akukho bungqina bokuba oku kutya okanye iziselo zisebenza njengeegalactagogue kubo bonke abafazi.

Nangona kunjalo, ukutya okunye okufana ne-oats, i-nuts, i-flax okanye imbewu ye-sesame, kunye ne-herbal teas ingaba yinxalenye yokutya okunokulinganisela, ukubonelela ngezondlo ezibalulekileyo ezinceda ukugcina impilo yonke ngexesha lokuncelisa.

Izongezelelo, iinyikima, kunye neziselo ezikhethekileyo kubadlali ngelixa bencancisa

Ukutya komama oncancisayo kufuneka kuhluke kwaye kucebile kwizondlo, kodwa Ukuxhaswa kwe-vitamin yesiqhelo akuyimfuneko ukuba ulandela ukutya okunokulinganiselaKuphela kwiimeko ezikhethekileyo (ukutya kwe-vegan, isinyithi okanye i-vitamin D ukusilela, njl. njl.) Kuya kucetyiswa ukuba ukuxhaswa, rhoqo phantsi kweengcebiso zonyango.

Malunga ne Iiprotheni ziyangcangcazelaUkuba ungumdlali okanye ufuna amandla angaphezulu kancinci, ungakhetha i-milk-based shakes okanye iziselo ezisekelwe kwizityalo, ngokukodwa ngaphandle kweswekile eyongeziweyo. Jonga uluhlu lwezithako ngononophelo (ziphephe izimuncumuncu ezenziweyo, izongezo, kunye neeproteni ezikumgangatho ophantsi). Ukuba umntwana wakho akadibani neprotein yobisi lwenkomo, khetha i-vegan shakes ngaphandle kwe-casein, i-whey, okanye i-soy ukuba nayo iyakwaliwa kwezi.

Iprotheyini ekukutya kwendalo iguqulwa ibe yiprotheni yobisi lwebele malunga ne-70% yesivuno. Ngoko ke, Ukwandisa kancinci iprotheni (amaqanda, intlanzi, imifuno, njl.) Kwanele kwaye ngokuqhelekileyo akuyomfuneko ukubandakanya i-shakes kwisidlo sakho ukuba sele usitya kakuhle.

Yaye kuthekani ngebhiya (enotywala okanye engeyoyatywala)? Nangona ngokuqhelekileyo kuthiwa ibhiya inokunyusa imveliso yobisi ngenxa ye-polysaccharides yayo yebhali, inyaniso kukuba, nakwi-non-alcoholic version, iziphumo zayo zibuthathaka kakhulu kwaye zinokusebenzisana ne-oxytocin, nokunciphisa imveliso kwezinye iimeko. Ukusetyenziswa kotywala, kuyo nayiphi na imeko, kufuneka kugwenywe ubuncinane kwiinyanga ezintathu zokuqala zokuncelisa kwaye, emva koko, kufuneka kukhawulelwe kwiimali ezincinci kwaye zigcinwe kude nokutya.

Ziziphi iziselo omele uziphephe ngelixa uncelisa kwaye ngoba?

Ukongeza kwinto esele ikhankanyiwe malunga ne-infusions, kukho ezinye iziselo ezinokuba yingxaki:

• Iziselo ezinxilisayoUtywala budlulela kubisi lwebele kwaye bunokuchaphazela ukukhula kwemithambo-luvo nokuziphatha komntwana. Kungcono ukuba ungayisebenzisi, okanye ukuba uyayenza, linda ubuncinane iiyure ezi-2-3 phambi kokutyisa okulandelayo.
• iziselo ezinecaffeine: ikhofi, iziphuzo ezithambileyo, iziphuzo zamandla ... Nangona unokusela ukuya kwi-2-3 iikomityi zekhofi ngosuku, akucebisi ukuba udlule lo mda ukuphepha ukuqokelela i-caffeine kumntwana (kunokubangela ukucaphuka, ukulala okanye ukuphazamiseka kokugaya ukutya).
• Iziselo ezineswekile kunye nekhabhoni: Aziboneleli ngenzuzo kwaye zinokubangela i-spikes yamandla kunye nokuphazamiseka, kunye nokuba negalelo ekutyeni okunempilo encinci.
• Iziselo zamandla / iziselo zorhwebo: Ngokuqhelekileyo ziqulethe i-caffeine, ezinye izinto ezikhuthazayo kunye nezongezo ezingakhuthazwayo ngexesha lokuncancisa.
• Iziselo ezisekelwe kwizityalo zemizi-mveliso ezineswekile ezongeziweyo: Njalo khetha iinketho ezingenaswekile.
• Iijusi zeentlanzi / umxholo ophezulu we-mercury: Kwezinye iinkcubeko, kuqhelekile ukusela umhluzi weentlanzi, kodwa ukuba iqulethe iintlobo ezinamazinga aphezulu e-mercury, ingaba yingozi kumntwana.

Ezinye izicwangciso zendalo zokwandisa imveliso yobisi lwebele

Iimpembelelo zokutya, kodwa Undoqo ekuncanciseni ngempumelelo kukuvuselela rhoqo, ukudibana kwesikhumba, kunye nobuchule obufanelekileyo.Nazi ezinye iingcebiso ezongezelelweyo ezixhaswa ziingcali:

• Ncedisa xa ufuna: Nikeza ibele ngalo lonke ixesha umntwana wakho elucela, ngaphandle kwezithintelo zexesha okanye "ukutya okucwangcisiweyo."
• Qinisekisa ukuba ubambe kakuhle: Ubuchule obuchanekileyo bukhuthaza ukukhupha okusebenzayo kwaye kuvuselele imveliso.
• Impompo yobisi ukuba kufuneka ubeke isithuba sokutyisa: Ukusebenzisa iimpompo kunokunceda ukukhupha isifuba ngokufanelekileyo kwaye ugcine umqondiso kumzimba wokuba kufuneka uvelise ubisi oluninzi.
• Ukuphumla nokulawula uxinzeleloUxinzelelo lunokuthintela ukuncancisa, ngoko ke kubalulekile ukufuna inkxaso, ukwabela imisebenzi, kunye nokukhathalela impilo yakho yengqondo.
• Thetha namaqela enkxaso ekuncanciseni: Ukwabelana ngamava kunye nokusombulula amathandabuzo nabanye oomama kunye nabacebisi kunokuba ngundoqo ekugcineni ukuthembana kunye nokusombulula iingxaki.

Itekhnoloji inokuba ngumhlobo wakho: ezinye iipompo zebele, ezifana nesizukulwana samva nje, zenza ukupompa kube lula kwaye kwandise induduzo kumama, okuvumela ukulungelelaniswa okungcono phakathi komsebenzi kunye nobomi bemihla ngemihla.

Ukhathalelo olukhethekileyo ekutyiseni nasekuncanciseni ii-vegans kunye nemifuno

Ukuba ulandela i-vegan okanye ukutya kwemifuno, nikela ingqalelo kwezinye izondlo eziphambili:

• Hierro: iilentile, iimbotyi, iinkozo, kunye nemifuno enamagqabi aluhlaza. Dibanisa oku kutya kunye nevithamin C (iziqhamo zesitrasi, kiwi) ukuphucula ukufunxa kwayo. Ungabonisana Esi sikhokelo malunga nokutya ngaphandle kwevithamin E ukuqonda ngcono ifuthe layo ekuncanciseni.
• Iprotein: iimbotyi, i-soy, iindongomane, iimbewu kunye neengqolowa ezipheleleyo.
• Calcio: imifuno enamagqabi aluhlaza, iziselo ezisekelwe kwizityalo, kunye neemveliso ezityetyisiweyo. Kuyo nayiphi na imibuzo malunga nokufunxa kwabo, nceda undwendwele.
• Vitamin B12: isongezelelo esiyimfuneko ukuba ulandela ukutya okungqongqo kwe-vegan. Ungabonisana impembelelo ye-vitamin B12 kwimpilo.
• Vitamin D: ukutya okutyetyisiweyo okanye ukongezelela ukuba kukho ukukhanya okuncinci elangeni. Ukuze ufumane iinkcukacha ezithe vetshe, bona Esi sikhokelo malunga nokutya ngaphandle kwevithamin D.
• Omega 3: Jonga ukuba ufuna ukongezelela ukuba awuyityi intlanzi.

Khumbula ukudibana nogqirha wakho okanye i-dietitian ukuze ulungelelanise ukutya kwakho ngexesha lokuncancisa kwaye uqinisekise ukutya okwaneleyo kwazo zonke izondlo ezibalulekileyo.