Kodi mungatani kuti muchepetse kuyamwa kwa mayi popanda kumuvulaza?

Kwa amayi onse, mimba ndi kuyamwa zimakhala ndi zotsatira zosiyana. Ena atangobereka amabwerera kulemera kwake koyambirira, ndipo pakudyetsa mwanayo amalemera kwambiri, pamene ena amayamba kulemera mofulumira kwambiri.

Pakalipano, sikuvuta kuchotsa mapaundi owonjezera pa kuyamwitsa. Simudzaloledwa kutenga zovuta zolimbitsa thupi, kuchita masewero olimbitsa thupi nthawi zonse sikungatheke, ndipo mkaka wa m'mawere umatha kuchitapo kanthu pamene zakudya ndi makina amatha kusintha zakudya, zomwe zingasokoneze mwanayo.

M'nkhani ino tidzakulangizani momwe mungathere mwamsanga kulemera kwa mayi woyamwitsa popanda kuvulaza mwanayo, ndipo perekani mndandanda wa mapu ndi zina zothandiza.

Zochita za thupi kwa amayi oyamwitsa

Madokotala-azimayi amavomereza kuti ayambe kuchita masewera olimbitsa thupi pasanakhalepo masabata asanu ndi limodzi ndi asanu ndi limodzi pambuyo pa kuwoneka kwa mwana padziko lapansi. Ngati kubadwa kwachitika ndi gawo loperewera, nthawi iyi ikhoza kuwonjezeka.

Zochita zoyamba zomwe mayi wamng'ono angayambe ndizosiyana zosiyana ndi thupi ndi maganizo, mwachitsanzo, yoga, kusinkhasinkha, pilates ndi ena. Njira izi zogwiritsira ntchito zolimbitsa thupi sizikhala zotsutsana, kuphatikizapo, zingatheke mosavuta pakhomo, kuphatikiza zochita ndi chisamaliro cha mwanayo.

Ngati mungathe kusiya nyenyeswa kwa kanthaŵi kochepa ndi bambo anu kapena agogo anu, yambani kuyendera dziwe. Kusambira ndi njira yabwino yochepera thupi popanda kuvulaza thanzi, kwa amayi okalamba ndi amayi ena onse. Kuphatikizanso apo, madzi amathandizira kuyimba bwino ndi kuchotsa malingaliro osasangalatsa.

Ndi ntchito ku masewera olimbitsa thupi pamene kuli bwino kuyembekezera. Kuchita masewera olimbitsa thupi kungayambitse kuchuluka kwa lactic acid mu mkaka wa m'mawere, umene umaupatsanso kukoma kwake. Ana ambiri amakana kumwa mkaka wotere, ndipo nthawi zina sizingatheke kusunga zakudya zachilengedwe.

Kuthamanga, kuthamanga, kuthamanga ndi ntchito zina zofanananso zimatsutsana pa kuyamwitsa kwa mwana. Pa machitidwe oterowo, thupi la mayi wamng'ono limataya madzi ambiri, zomwe zingayambitse kutha kwa lactation. Kuwonjezera apo, si zachilendo panthawi ya makalasi kuti awononge mazira a mammary.

Zakudya zabwino za mayi woyamwitsa

Zakudya zabwino za mayi woyamwitsa, amene akulota kutaya thupi popanda kuvulaza mwanayo, ndizofunikira kwambiri ndipo ziyenera kukhala momwe zingathere. Nthawi zina pa mapaundi owonjezera a GW amachoka paokha, chifukwa lactation ndi ndondomeko yamphamvu-mphamvu, pomwe phindu lambiri limatenthedwa. Pakalipano, si amayi onse olemera, ena amayamba kulemera kwambiri. Sizingatheke kudya zakudya zolimbitsa thupi panthawi yopatsira mwana, chifukwa mayi amapereka zakudya zokha, osati mwana yekhayo. Ndikokwanira kungoona zowonongeka zochepa chabe, ndipo thupi lanu lidzachotsa mwamsanga zinthu zambiri:

1. Idyani nthawi zambiri, koma osakwanira. Konzani chakudya chamayi kapena zisanu pa tsiku.
2. Musamadye maswiti, mwachitsanzo, chokoleti kapena buns.
3. Kawirikawiri, idyani zipatso ndi ndiwo zamasamba.

Chotsatira, tikukupatsani mndandanda wa mapulogalamu omwe amachititsa kuti mayi akuchepetseni odwala.

Masewera a amayi okalamba kuti awonongeke

1. Kwa kadzutsa, mukhoza kukonzekera mbale zotsatirazi:

• phala ndi zipatso kapena zipatso;
• zipatso;
• curd casserole.

• msuzi wa masamba;
• mpunga kapena buckwheat;
• zokongoletsera tsabola kapena zukini;
• msuzi wa nsomba;
• ankawombera nkhuku kapena nkhuku.

• Nsomba kapena nyama ndi mbatata zophikidwa mu uvuni;
• ratatouille;
• timapepala;
• saladi ndi masamba atsopano.