Kuderedza uremu mushure mekuzvitakura

Iwe unofanirwa kuronga kudzoka kune yako pre-nhumbu uremu nemwedzi mitanhatu kusvika gumi nemiviri mushure mekusununguka. Vakadzi vazhinji vanorasikirwa nehafu yehuremu hwevacheche nemavhiki matanhatu mushure mekusununguka (postpartum). Zvimwe zvinowanzoitika zvinouya pamusoro pemwedzi yakati wandei inotevera.

Kudya kunovaka muviri nekurovedza muviri kwemazuva ese kuchakubatsira iwe kudurura mapaundi. Kuyamwisa kunogona kubatsira zvakare mushure mekusununguka uremu.

Muviri wako unoda nguva kuti uwanezve kubva pakuzvara. Kana iwe ukarasika uremu nekukurumidza mushure mekubereka, zvinogona kutora nguva kuti iwe upore. Zvipe iwe kusvikira yako yevhiki-matanhatu yekutarisa usati waedza kudzikira pasi. Kana iwe uchiyamwisa, mirira kusvikira mwana wako asvitsa mwedzi miviri uye mukaka wako waunowona usati watemesa zvakanyanya macalorie.

• Chinangwa chekudzikira uremu ingangoita paundi nehafu pavhiki. Iwe unogona kuita izvi nekudya chikafu chine hutano uye nekuwedzera mukurovedza muviri kana iwe uchinge wajekeswa neako mupi wezvehutano hwekuita chiitiko chemuviri.
• Vakadzi vari kuyamwa chete vanoda mazana mashanu emakoriori pazuva kupfuura zvavakaita vasati vazvitakura. Tora macalorie aya kubva pasarudzo dzakanaka dzakadai semichero, miriwo, zviyo zvese, uye mapuroteni akaonda.
• Usadonhedze pazasi peiyo shoma huwandu hwekoriori iwe hwaunoda.

Kana iwe uchiyamwisa, iwe uchazoda kudzikira huremu zvishoma nezvishoma. Kurera huremu kunoitika nekukurumidza kunogona kuita kuti iwe uburitse mukaka mushoma. Kurasikirwa ne paundi nehafu (670 gramu) pasvondo hakufanirwe kukanganisa mukaka wako kana hutano hwako.

Kuyamwisa kunoita kuti muviri wako upise macalorie ayo anobatsira iwe kuonda. Kana iwe uine moyo murefu, iwe unogona kushamisika nekuwanda kwehuremu hwaunorasikirwa nemasikirwo paunenge uchiyamwa.

Aya matipi ekudya ane hutano anobatsira iwe kudzikisa huremu zvakachengeteka.

• Usasvetuke chikafu. Nemwana mutsva, amai vazhinji vatsva vanokanganwa kudya. Ukasadya, unenge uine simba shoma, uye hazvizokubatsire kuonda.
• Idya zvishanu kusvika ku6 zvidiki zvidiki pazuva zvine zvidyiwa zvine hutano mukati (pane kudya katatu zvakakura).
• Idya mangwanani. Kunyangwe kana usingawanzo kudya mangwanani, pinda mutsika yekudya kwemangwanani. Izvo zvinokupa iwe simba kutanga zuva rako uye kukumisa iwe kubva kunzwa kuneta gare gare.
• Dzora. Paunotora nguva yako uchidya, uchaona kuti zviri nyore kutaura kuti waguta. Izvo zvinoyedza kuita zvakawanda, asi kana iwe ukatarisa pakudya kwako unenge usingaite mukana wekudya zvakanyanya.
• Paunosvika pakudya unodya chikafu chine fiber uye mapuroteni ekubatsira kuti ugare wakazara (senge mbishi bhero mhiripiri kana karoti ine bhinzi dhizi, zvidimbu zveapuro nepeanut butter, kana chidimbu chegorosi rakazara negorosi rakaoma ). Inwa kanokwana gumi nemaviri makapu emvura pazuva.
• Chengeta bhodhoro remvura padyo nekwaunowanzofudza mwana, nenzira iyoyo uchayeuka kunwa pavanodaro.
• Deredza zvinwiwa sodas, majusi, uye zvimwe zvinwiwa zvine shuga yakawedzerwa uye macalorie. Vanogona kuwedzera uye kukuchengetedza kubva pakurasikirwa nehuremu. Dzivisa zvigadzirwa zvinogadzirwa zvinotapira.
• Sarudza michero yakazara pamusoro pemuto wemichero. Michero yemichero inofanirwa kutorwa zvine mwero nekuti inogona kupa mamwe macalorie. Chibereko chose chinokupa mavitamini uye zvinovaka muviri uye chine fiber yakawanda, izvo zvinokubatsira kuti unzwe uzere nemakoriori mashoma.
• Sarudza yakabikwa kana kubikwa pane zvekudya zvakabikwa.
• Deredza maswiti, shuga, mafuta akaguta uye mafuta anotapira.

UNGAENDE pakudya kwetsaona (kusadya zvakaringana) kana kudya kwechinyakare (kudya kwakakurumbira kunogumira mamwe marudzi ezvikafu nemutumbi). Ivo vangangoita kuti udonhedze mapaundi pakutanga, asi iwo ekutanga mashoma mapaundi aunorasikirwa ari emvura uye anodzoka.

Mamwe mapaundi aunorasikirwa nawo pakudya kwekuparara anogona kunge ari mhasuru pane mafuta. Iwe unozowana kumashure chero mafuta aunorasikirwa nawo pane tsaga dhayeti kana iwe wadzokera kune zvakajairwa kudya.

Iwe unogona kusakwanisa kudzokera kune yako chaiyo pre-nhumbu chimiro. Kune vakadzi vazhinji, nhumbu inokonzeresa shanduko dzisingaperi mumuviri. Iwe unogona kunge uine dumbu rakapfava, chiuno chakafara, uye chiuno chakakura. Ita zvinangwa zvako pamusoro pemuviri wako mutsva zvive zvechokwadi.

Kudya kune hutano pamwe nekusanganisa kwese kuita ndiyo nzira yakanakisa yekudurura mapaundi. Kurovedza muviri kuchakubatsira kurasikirwa nemafuta pane mhasuru.

Paunenge wagadzirira kutanga kurasikirwa uremu, idya zvishoma zvishoma uye fambisa zvishoma zuva rega rega. Zvingave zviri kuedza kuti uzvipinze iwe muyakaoma maitiro ekukurumidza kurasikirwa uremu. Asi kukurumidza kurasikirwa uremu hakuna hutano uye kwakaomarara pamuviri wako.

Usazvikunda. Kungofamba nekukurumidza uchikomberedza chivharo pamwe chete nemwana wako mudura inzira huru yekutangisa kuwedzera kurovedza muviri pane zvaunoita zvezuva nezuva.

Berger AA, Peragallo-Urrutia R, Nicholson WK. Kugadziriswa kwakarongeka kwemhedzisiro yemunhu uye yakasanganiswa kudya uye kurovedza muviri pahuremu, kudakadza uye metabolic mhedzisiro mushure mekusununguka. BMC Kubata uye Kubereka. 2014; 14: 319. PMID: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549.

Isley MM, Katz VL. Kuchengetwa kwepashure kwekubereka uye hutano hurefu kwenguva refu. Mune: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Obstetrics: Yakajairwa uye Dambudziko Pamuviri. 7th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 23.

Lawrence RA, Lawrence RM. Kudya kwemadzimai uye zvekuwedzera kuna amai nemucheche. Mune: Lawrence RA, Lawrence RM, eds. Kuyamwisa: Nongedzo yeiyo Chiremba Chiremba. 8th ed. Philadelphia, PA: Elsevier; 2016: chits. 9.

Newton ER. Lactation uye kuyamwisa. Mune: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Obstetrics: Yakajairwa uye Dambudziko Pamuviri. 7th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 24.

Dhipatimendi reU.S. reHutano neHuman Services uye Dhipatimendi Rezvekurima reU.S. 2015 - 2020 Dhaidhi Mirayiridzo yevaAmerican. Yechisere Edition. Zvita 2015. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Yakasvika munaNovember 8, 2019.

• Kuchengetwa Kwekusununguka
• Kudzora Kurema