Kuyamwisa Kudya 101: Chii Chaunofanira Kudya Paunenge Uchiyamwisa

Zvemukati

• Ziva kuziva izvo zvemukaka zvemazamu
• Pfura zvekudya zvine hutano-zvakawandisa zvekuyamwisa
• Chinja kudya kwako kwekuyamwisa kwemapoka maviri ezvehutano
• Boka 1 zvinovaka muviri
• Boka 2 zvinovaka muviri
• Funga kutora zvinowedzera
• Multivitamini
• Vhitamini B-12
• Omega-3 (DHA)
• Vhitamini D
• Inwa mvura yakawanda
• Kudya uye zvinwiwa zvekudzivirira panguva yekuyamwisa
• Caffeine
• Doro
• Mukaka wemombe
• Kuyamwisa uye kuonda
• Tora woenda nazvo

Iwe pamwe wakambonzwa kuti kuyamwisa kune hutano hwakanyanya kumwana wako, asi waiziva here kuti kuyamwisa kune zvakunobatsira pahutano hwako zvakare?

Kuyamwisa njodzi yako yekuvandudza mamwe marapirwo mushure mehupenyu, kusanganisira chirwere chemwoyo uye chirwere cheshuga. Inogona zvakare kubvisa kushushikana uye kukubatsira iwe kuti unzwe zvakanyanya kubatana kune wako mutsva mwana. Zvinhu zvese zvakanaka.

Uyezve, mukaka wemuzamu wakakora-uzere nezvinovaka muviri uye makomputa ekudzivirira akakosha mukukura kwemwana wako. Ichi ndicho chikonzero mukaka wemuzamu uchizivikanwa se "chiyero chegoridhe" chekudya kwevana uye unowanzozonzi igoridhe remvura.

* Wedzera "kugadzira goridhe remvura" kune inomhanya runyorwa rwezvishamiso zvinhu izvo vakadzi vanokwanisa kuita.

Hazvishamise kuti zvinotora simba rakawanda kugadzira iyi goridhe remvura uye zvaunoda kuti zviwande zvinovaka muviri zviwedzere kusangana nezvinodiwa izvi.

Ndizvozvo, zvakakosha kuti usarudze chikafu chine chikafu, chinovaka muviri kutsigira kugadzirwa kwemukaka wemuzamu. Uyezve, kudya zvine hutano postpartum kunogona kukubatsira kuti unzwe zvirinani zvese mupfungwa nepanyama - uye ndiani asingade izvozvo? Sign isu kumusoro.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezvekudya chikafu chine hutano uchiyamwisa.

Ziva kuziva izvo zvemukaka zvemazamu

Iwe unogona kunge uchinetseka kuti nei zvichikosha kuti uteedzere heathy, chikafu-chakakora chikafu paunenge uchiyamwa.

Kunze kwekusimudzira hutano hwako hwese, chikafu chine hutano chakakosha kuti uve nechokwadi chekuti mwana wako ari kuwana zvese zvinovaka muviri zvavanoda kuti vabudirire.

Kunze kwevhitamini D, mukaka wemuzamu une zvese zvinodiwa nemwana wako kuti akure zvakanaka mukati memwedzi mitanhatu yekutanga.

Asi kana kudya kwako kwese kusingape zvinovaka muviri zvakakwana, zvinogona kukanganisa mhando yemukaka wako wepamu uye nehutano hwako.

inoratidza kuti mukaka wemuzamu unoumbwa ne 87 muzana mvura, 3.8 muzana mafuta, 1.0 muzana mapuroteni, uye 7 muzana makabhohaidhiretsi uye inopa 60 kusvika 75 kcal / 100ml.

Kusiyana nemukaka wemwana, iyo macalorie zvemukati uye kuumbwa kwemukaka wemukaka zvinosiyana. Mukaka wemuzamu unoshanduka panguva yega yega yekudya uye mukati menguva yako yekuyamwisa, kuitira kuzadzisa zvido zvemwana wako.

Pakutanga kwekudyisa, mukaka unowedzera mvura uye kazhinji unopedza nyota yemwana. Mukaka unouya mumashure (hindmilk) wakakora, wakakwira mumafuta uye unovaka muviri.

Muchokwadi zvinoenderana neiyo, mukaka uyu unogona kuve nemaviri kana katatu mafuta akawandisa semukaka kubva pakutanga kwekudya, uye manomwe kusvika gumi nerimwezve macalorie paunzi. Naizvozvo, kuti usvike kune mukaka unovaka muviri, zvakakosha kuti mwana wako aburitse zamu rimwe asati achinjira kune rimwe.

Mukaka wemuzamu une zvese zvinodiwa nemwana kwemwedzi mitanhatu yekutanga yehupenyu. Pamusoro pezvo, zvemafuta uye macalorie zvemukaka wemukaka zvinoshanduka zvese panguva yekudya uye nekufamba kwenguva kuti uwane zvinodiwa nemwana wako.

Pfura zvekudya zvine hutano-zvakawandisa zvekuyamwisa

Pane chikonzero nei nzara dzako dzingave dziri pakureba-kwese kana uchiyamwisa mwana wako mutsva. Kugadzira mukaka wemuzamu kuri kuda pamuviri uye kunoda kuwedzerwa macalorie, pamwe nematanho epamusoro ezvimwe zvinovaka muviri.

Muchokwadi, zvinofungidzirwa kuti simba rako rinodiwa panguva yekuyamwisa rinowedzera neinenge pazuva. Iko kudiwa kwezvakakwana zvinovaka muviri, kusanganisira protein, vhitamini D, vhitamini A, vhitamini E, vhitamini C, B12, selenium, uye zinc zvinokwira zvakare.

Ichi ndicho chikonzero kudya kwakasiyana-siyana kwehutano-hwakakora, zvekudya zvese zvakakosha zvakanyanya kune hutano hwako uye hutano hwemwana wako. Kusarudza chikafu chakapfuma mune zvinovaka muviri zviri pamusoro kunogona kubatsira kuona kuti iwe unowana zvese macro- uye micronutrients iwe nediki rako rinodiwa.

Heano mamwe akasarudzika uye anonaka chikafu chikafu chekuisa pekutanga kana uchiyamwa:

• Hove uye hove dzegungwa: salmon, gungwa, hove, sardine
• Nyama nehuku: huku, nyama yemombe, gwayana, nyama yenguruve, nyama yenyama (senge chiropa)
• Zvibereko nemiriwo: ma berries, madomasi, bhero mhiripiri, kabichi, kare, gariki, broccoli
• Nuts uye mbeu: maamondi, walnuts, chia mbeu, hemp mbeu, flaxseeds
• Mafuta ane hutano: avocado, mafuta omuorivhi, coconut, mazai, yakazara-mafuta yogati
• Fiber-yakapfuma starch: mbatatisi, butternut squash, mbambaira, bhinzi, nyemba, oats, quinoa, buckwheat
• Zvimwe zvekudya: tofu, chokoreti yakasviba, kimchi, sauerkraut

Tiri kuda iyi runyorwa kusvika ikozvino, asi kuyamwisa vabereki hakuna kuganhurirwa kune izvi zvekudya. Tarisa uone urwu runyorwa kune mamwe mazano pamusoro pehutano-dense zvigadzirwa.

Uye apo uchinakidzwa nekudya kwako kwefave pane imwe nguva kune hutano hwakakwana, zviri nani kudzikisa kudya kwako kwezvakagadzirwa senge chikafu chinokurumidza uye zviyo zvine svusvura zvekuseni zvakanyanya sezvinobvira. Pane kudaro, sarudza dzimwe nzira dzinobatsira.

Semuenzaniso, kana iwe wajaira kutanga zuva rako nembiya hombe yemucheka wakajeka wemangwanani, edza kuchichinjisa nembiya yeoats yakashongedzwa nemabriji, coconut isina kutapira, uye dhora renati butter yekuzadza uye hunotyisa mafuta sosi .

Kusangana neakawedzera macalorie uye zvinovaka muviri zvinodiwa paunenge uchiyamwa, kurisa muviri wako nezvakakwana, zvinovaka muviri-zvakawandisa chikafu.

Chinja kudya kwako kwekuyamwisa kwemapoka maviri ezvehutano

Zvakanaka, saka izvozvi zvaunenge uine mabhesiki pasi pekuti nei kudya zvinovaka muviri-kwakakora kuchikosha kana uchiyamwisa, ngatimbonyururei zvakadzama muchikonzero nei zvakakosha kubhadhara zvakanyanya kune mamwe mavhitaminzi uye zvicherwa, futi.

Izvo zvinovaka muviri mumukaka wemukaka zvinogona kuiswa mumapoka maviri, zvinoenderana nehukuru hwazvakavharirwa mumukaka wako.

Kana iwe uchinge wapererwa nechero boka 1 zvinovaka muviri, hazvizovanda mumukaka wako wemazamu sezviri nyore. Nekudaro, kuwedzera pamwe neaya manyukesi kunogona kupa zvishoma kukurudzira kune kwavo kusungwa mumukaka wemukaka uye kusimudzira hutano hwemwana wako semhedzisiro. (Une mibvunzo pamavhitamini anowedzera panguva yekuzvitakura? Tarisa nachiremba wako uye uone zvakare chikamu pazasi.)

Kune rimwe divi, iko kusunganidzwa kweboka 2 zvinovaka muviri mumukaka wechipfuva hakunei nekuti amai vanotora zvakadii, saka kuwedzera hakuzowedzere mukaka wemukaka wezvekuvaka muviri. Kunyangwe zvakadaro, izvi zvichiri kugona kuvandudza hutano hwaamai nekuzadza zvitoro zvinovaka muviri.

Kana zvese izvo zvinonzwika kunge zvichinyonganisa, hapana kunetseka. Heano mutsara wepasi: kuwana zvakakwana boka 1 zvinovaka muviri kwakakosha kune iwe nemwana wako, nepo kuwana zvakakwana boka 2 zvinovaka muviri kunonyanya kungokosha kwauri.

Boka 1 zvinovaka muviri

Heano boka rekutanga zvinovaka muviri uye kuti ungazviwana sei mune zvimwe zvinowanika zvekudya:

• Vhitamini B1 (Thiamin): hove, nyama yenguruve, mhodzi, nzungu, bhinzi
• Vhitamini B2 (Riboflavin): chizi, maarumondi, nzungu, nyama tsvuku, hove ine oiri, mazai
• Vhitamini B6: huku, nzungu, hove, huku, mbatatisi, mabhanana, michero yakaomeswa
• Vhitamini B12: hove, chiropa, yogati, hove ine oiri, mbiriso inovaka muviri, mazai, gakanje, shrimp
• Choline: mazai, chiropa chemombe, chiropa chehuku, hove, nzungu
• Vhitamini A: mbatatisi, karoti, girini ine mashizha ane mashizha, nyama yenyama, mazai
• Vhitamini D: kodhi yechiropa mafuta, hove ine oiri, mamwe howa, zvakasimbiswa chikafu
• Selenium: Brazil nzungu, hove, turkey, yakazara gorosi, mbeu
• Iodine: gungwa rakaomeswa, cod, mukaka, iodized munyu

Boka 2 zvinovaka muviri

Heanoi boka 2 zvinovaka muviri uye zvimwe zvakajairika zvekudya zvekudya:

• Tsamba: bhinzi, nyemba, mashizha ane mashizha, asparagus, avocado
• Calcium: mukaka, yogati, chizi, mashizha ane mashizha, nyemba
• Iron: nyama tsvuku, nyama yenguruve, huku, hove, bhinzi, miriwo yakasvibirira, michero yakaomeswa
• Mhangura: hove, zviyo zvese, nzungu, bhinzi, nyama yenyama, mbatatisi
• Zinc: hove, nyama tsvuku, huku, bhinzi, nzungu, dairy

Sezvatakabata pekutanga, kuwanda kweboka 2 zvinovaka muviri mumukaka wemuzamu hakukanganisike nekudya kwako kwekudya kana zvitoro zvemuviri.

Nekudaro, kana kudya kwako kwakaderera, muviri wako unotora izvi zvinovaka muviri kubva kune rako pfupa uye zvitoro zvitoro kuitira kuti uvande mumukaka wako wepamu.

Mwana wako anogara achiwana huwandu hwakakodzera (hooray!), Asi zvitoro zvemuviri wako zvinopera kana iwe ukasawana zvakakwana mari kubva pane zvaunodya. Kuti udzivise kushomeka, izvi zvinovaka muviri zvinofanirwa kubva pane zvaunodya kana zvinowedzera.

Izvo zvakakosha kuti iwe uye hutano hwemwana wako uwane zvakakwana kune ese ari maviri boka 1 uye boka 2 zvinovaka muviri. Ipo iko kusunganidzwa kweboka 1 zvinovaka muviri mumukaka wemuzamu kuchikanganiswa nematanho evanaamai, kuwanda kweboka 2 zvinovaka muviri hakusi.

Funga kutora zvinowedzera

Kunyangwe chikafu chine hutano chiri chakakosha zvakanyanya kana zvasvika pakudya panguva yekuyamwisa, hapana mubvunzo kuti kutora zvimwe zvinowedzera zvinogona kubatsira kuzadza zvitoro zvako zvevamwe mavhitaminzi uye zvicherwa.

Pane zvikonzero zvinoverengeka nei amai vatsva vangave vakaderera mune zvimwe zvinovaka muviri, kusanganisira kusadya chikafu chakakodzera uye kuwedzerwa kwesimba kudiwa kwekugadzirwa kwemukaka wemukaka, pamwe nekutarisira mwana wako.

Kutora zvinowedzera zvinogona kubatsira kusimudzira kudya kwako kwezvakakosha zvinovaka muviri. Asi zvakakosha kuneta pakusarudza zvekuwedzera, sezvo mazhinji aine mahebhu uye zvimwe zvinowedzerwa zvisina kuchengetedzeka kune vanaamai vanoyamwisa.

Isu takapeta rondedzero yezvakakosha zvekuwedzera zvekuyamwisa vanaamai nekukurudzira kupora mushure mekubereka kazhinji. Gara uine chokwadi chekutenga zvigadzirwa kubva kune vane mukurumbira mabhendi ayo anoedzwa nemasangano echitatu-bato, seNSF kana USP.

Multivitamini

Multivitamin inogona kuve sarudzo huru yekuwedzera kudya kwako kwakakosha mavitamini uye mamineral.

Zvakajairika kuti vakadzi vashaye mavitamini uye zvicherwa mushure mekusununguka uye zvinoratidza kuti kushomeka hakusarure, kunokanganisa vanaamai mune ese ari maviri- uye epasi-emari marongero.

Neichi chikonzero, inogona kunge iri zano rakanaka kuburitsa multivitamin yezuva nezuva, kunyanya kana iwe usingafunge kuti uri kuwana mavitamini akakwana uye zvicherwa kuburikidza nekudya kwako wega. (Une zvakawanda zvekufunga nezvazvo semubereki mutsva, ndiani?)

Vhitamini B-12

Vitamini B-12 yakakosha vhitamini inonyungudika nemvura yakakosha kune hutano hwemwana wako, pamwe nehutano hwako, panguva yekuyamwisa.

Uyezve, vakadzi vazhinji - kunyanya avo vanotevera zvakanyanya, avo vakambove, uye vakadzi vari pane imwe mishonga (yakadai seasidhi reflux zvinodhaka) - vatove nenjodzi yekuwedzera yekuve nemazinga akaderera eB-12.

Kana iwe ukakwanira mune chimwe chezvikamu izvi, kana kana iwe uchinzwa kuti haudye zvakakwana B-12 chikafu chakapfuma sehove, nyama, huku, mazai, uye chikafu chakakomberedzwa, wobva watora B-yakaoma kana B-12 yekuwedzera ndeye zano rakanaka.

Ramba uchifunga kuti iyo yepamusoro-soro multivitamin uye mavitamini epamuviri ane B-12 inokwana kuvhara zvaunoda.

Omega-3 (DHA)

Mafuta eOmega-3 ndiwo hasha dzese mazuva ano, uye nechikonzero chakanaka. Aya mafuta, anowanzo kuwanikwa muhove dzakakora uye algae, anotamba akakosha mabasa mune ese amai neve fetal hutano.

Semuenzaniso, iyo omega-3 mafuta DHA yakakosha mukuvandudzwa kwehurongwa hwemwana wako, ganda, uye maziso. Uyezve, kuunganidzwa kwemafuta aya akakosha mumukaka wemukaka zvakanyanya kunoenderana nematanho ako ekudya.

Uyezve, zvinoratidza kuti vacheche vanodyiswa mukaka wemukaka nemazinga akakwirira eDHA vane zvirinani kuona uye neurodevelopment mhedzisiro.

Nekuti kukaka kwemukaka wemukaka we omega-3s kunoratidza kudya kwako kwemafuta akakosha aya, zvakakosha kuti uwane zvakakwana. Tinokurudzira kuti vanaamai vanoyamwisa vatore 250 kusvika 375 mg zuva rega rega reDHA pamwe neEPA, imwe yakakosha omega-3 mafuta.

Kunyangwe uchidya maawa masere kusvika gumi nemaviri ehove, kunyanya hove dzakakora salmon uye sardini, zvinogona kukubatsira iwe kusvika kune, kutora hove mafuta kana krill mafuta ekuwedzera inzira iri nyore yekuvhara zvaunoda zvezuva nezuva.

Vhitamini D

Vitamini D inongowanikwa mune zvishoma zvekudya, sehove ine mafuta, hove chiropa mafuta, uye zvigadzirwa zvakasimbiswa. Muviri wako unogona zvakare kuuburitsa kubva pakuvhenekwa nezuva, asi zvinoenderana nezvinhu zvakawanda, seganda reganda uye nekwaunogara.

inoratidza kuti inotamba akawanda akakosha mabasa mumuviri wako uye yakakosha kune immune immune uye bone hutano.

Vitamin D inowanzovapo mumitengo yakaderera mumukaka wemuzamu, kunyanya kana kubuda kwezuva kushoma.

Naizvozvo, kuwedzera ne400 IU yevhitamini D pazuva kunokurudzirwa kune vacheche vanoyamwiswa vacheche uye vana vanonwa isingasvike 1 litre yefomula pazuva, kutanga mumazuva mashoma ekutanga ehupenyu uye kuenderera kusvika vasvika mwedzi gumi nemaviri, sekureva iyo American Academy yePediatrics.

Sekureva, kuwedzera ne6,400 IU zuva nezuva kunogona kubatsira kupa mwana wako huwandu hwakakwana hwevhitamini D kuburikidza nemukaka wechipfuva wega. Sezvineiwo, huwandu uhwu hwakakwira zvakanyanya kupfuura izvo zvazvino zvinokurudzirwa vhitamini D yekudyiwa ye600 IU yekuyamwisa amai.

Kushomeka kweVitamin D kunozivikanwa zvakanyanya pakati pevakadzi vanoyamwisa. Uye kushomeka kunogona kutungamira kune zvakashata zvehutano mhedzisiro, kusanganisira yeye postpartum kushushikana. Ndosaka kuwedzera neichi vhitamini kuchikurudzirwa.

Kumbira mupi wako wezvehutano nezvezvakanangana nedosing mazano zvinoenderana neazvino mavhitamini D mazinga.

Kuyamwisa amai vanogona kubatsirwa nekutora multivitamini, vhitamini B-12, omega-3s, uye vhitamini D zvinowedzera.

Inwa mvura yakawanda

Pamusoro pekushaya nzara kupfuura zvakajairika paunenge uchiyamwa, iwe ungangonzwa nyota zvakare.

Kana mwana wako akanamira pazamu rako, ako oxytocin mazinga anowedzera. Izvi zvinoita kuti mukaka wako utange kuyerera. Izvi zvinokurudzira zvakare nyota uye zvinobatsira kuona kuti iwe unogara wakaringana uine hydrated uchipa mwana wako.

Izvo zvakakosha kuti uzive kuti yako hydration zvaunoda zvichasiyana zvichienderana nezvinhu zvakaita sematanho ebasa uye kudya kwekudya. Iko hakuna imwechete-saizi-inokodzera-mese mutemo kana zvasvika pakuwanda kwemvura yaunoda panguva yekuyamwisa.

Semutemo wechigumwe, iwe unofanirwa kugara uchinwa kana uine nyota uye kusvikira wapedza nyota yako.

Asi kana iwe uchinzwa wakaneta zvikuru, kupera simba, kana sekunge kana kugadzirwa kwemukaka wako kuri kuderera, ungangoda kunwa mamwe mvura. Nzira yakanakisa yekuudza kana iwe uri kunwa mvura yakakwana ihwo hura uye hwema hweweti yako.

Kana yakasviba yero uye ine hwema hwakasimba, icho chiratidzo chekuti washaiwa mvura uye unoda kunwa mamwe mvura.

Paunenge uchiyamwa, iwe unoburitsa oxytocin, iyo inomutsa nyota. Maitiro echisikigo ehupenyu anova nechokwadi chekuti iwe unonwa mvura yakakwana kuzadzikisa zvaunoda mvura.

Kudya uye zvinwiwa zvekudzivirira panguva yekuyamwisa

Kunyangwe iwe ungangodaro wakanzwa neimwe nzira, zvakachengeteka kudya chero chero chikafu chero panguva yekuyamwisa, kunze kwekunge uine allergies kune chaicho chikafu.

Uye, kunyange hazvo kumwe kunhuhwirira kubva kuchikafu, zvinonhuwira kana zvinwiwa kunogona kuchinja kuravira kwemukaka wako wepamu, zvinoratidza kuti hazvigoneke kuti izvi zvinokanganisa nguva yekudyisa yemwana wako kana kuvaita vanopenga.

Kumwe kufungidzira kwakajairika ndekwekuti chikafu che "gassy" senge kolifulawa uye kabichi zvinokonzeresa gassiness mumwana wako, futi. Kunyangwe izvi zvikafu zvichikugadzira gassy, ​​makomponi-anosimudzira gasi haatamire kumukaka wemuzamu, pane izvi.

Mukupfupisa, zvekudya zvakawanda uye zvinwiwa zvakachengeteka panguva yekuyamwisa, asi kune mashoma ayo anofanirwa kuve mashoma kana kudzivirirwa. Kana iwe uchifunga kuti chimwe chinhu chingave chiri kukanganisa mwana wako zvisina kunaka, bvunza wako mupi wezvehutano kuti akupe mazano.

Caffeine

Nezve iyo caffeine yaunodya inoendeswa kumukaka wemukaka, uye kutsvagisa kunoti zvinotora vacheche nguva yakareba kuti ishandise caffeine. Kunwa zvinwiwa zvine caffeine sekofi hazvina kuratidzwa kuti zvinokuvadza, asi zvinogona kukanganisa kurara kwemwana.

Naizvozvo, zvinokurudzirwa kuti vakadzi vanoyamwisa vagumise kunwa kwavo kofi kusvika kumakapu maviri kusvika matatu pazuva. Iyo bummer, isu tinoziva, asi zvirinani vamwe kofi inobvumidzwa, handiti?

Doro

Doro rinogona zvakare kuita nzira yaro kupinda mukaka wemukaka. Iko kusungirirwa kwakafanana nemari inowanikwa muropa raamai. Zvisinei, vacheche vanogaya doro pahafu chete yezviyero zvevakuru.

Kuyamwisa mushure mekunwa kamwe chete kusvika kune 2 zvinwiwa kunogona kudzikisira mukaka wemwana wako kudya uye kukonzera kusagadzikana uye kusarara zvakanaka.

Nekuti kunwa doro padyo zvakanyanya nekuyamwisa kunogona kukanganisa hutano hwemwana wako, iyo AAP inoti kunwa doro kunofanira kugomerwa panguva yekuyamwisa.

Iyo AAP inoratidza kwete anopfuura 0.5 magiramu edoro pa kilogiramu yehuremu hwemuviri, iyo yeamai makumi matanhatu-makirogiramu (132-pondo) amai, zvakaenzana maoice maviri edoro, maawundi 8 ewaini, kana maviri madoro.

Kunyangwe zvichinyatso kuwana kunakidzwa nechinwiwa chinodhakisa saamai vanoyamwisa, zviri nani kumirira kanenge maawa maviri mushure mekunwa kuyamwisa mwana wako.

Mukaka wemombe

Kunyangwe zvisingawanzoitika. Vamwe vacheche vanogona kunge vari allergiki kumukaka wemombe. Uye kana mwana wako aine kukaka kwemukaka wemukaka, zvakakosha kuti ubvise zvigadzirwa zvemukaka kubva pane zvaunodya.

Kusvikira kune vacheche vanoyamwiswa zvinopesana neprotini yemukaka yemombe kubva mukudya kwaamai vavo, uye inogona kukura mapundu, eczema, manyoka, zvituru zvine ropa, kurutsa kana mwana colic.

Wako wekuchengeta hutano anogona kukupa rairo pamusoro penguva yakareba sei yekubvisa dairy kubva pane chako chikafu, uye kana zvakachengeteka kudzosa mukaka.

Zvinokurudzirwa kuti vakadzi vanoyamwisa vadzikise kudya kwavo caffeine nedoro. Chikamu chidiki chevacheche chinogona kunge chisingaoneki neprotini yemukaka wemombe mukudya kwaamai vavo.

Kuyamwisa uye kuonda

Iwe unogona kuyedzwa kuti uderedze uremu nekukurumidza mushure mekusununguka, asi kuonda kunotora nguva uye zvakakosha kuti uve nemutsa kumuviri wako panguva ino yeshanduko.

Nedzakawanda shanduko dzemahormone dzinoitika panguva yekuyamwisa uye macalorie ekuda kugadzira mukaka wemuzamu, unogona kuve nechido chakakura panguva yekuyamwisa.

Kudzivisa macalorie akawandisa, kunyanya mukati memwedzi mishoma yekutanga yekuyamwisa, kunogona kudzora kupiwa kwako kwemukaka uye huwandu hwesimba-hunodiwa.

Neraki, kuyamwa ndega kusimudzira kuonda, kunyanya kana ichienderera kwemwedzi mitanhatu kana kupfuura. (Izvo zvakati, kurasikirwa uremu panguva yekuyamwisa hakuitike kune wese munhu!)

Kurasikirwa angangoita kuburikidza nekubatanidzwa kwekudya kune hutano uye kurovedza muviri hakufanirwe kukanganisa mukaka wako kupa kana kuumbwa kwemukaka, uchifunga kuti hauna kudya zvinovaka muviri kutanga nazvo.

Vakadzi vese vanoyamwisa, kunyangwe huremu hwavo, vanofanirwa kudya macalorie akakwana. Asi kana iwe uine huremu hwakapusa, zvinokwanisika kuti iwe unenge uchinyanya kutarisisa kudzorwa kwekoriori

Nechikonzero ichi, zvakakosha kuti vakadzi vane huremu hushoma hwemuviri vanodya macalorie akawanda kuti vadzivise kudzikiswa kwemukaka.

Zvese mune zvese, yeuka kuti kurasikirwa uremu mushure mekusununguka ndewe marathon, kwete sprint. Zvakatora mwedzi kuisa uremu hwepamuviri hwakanaka kune iwe nemwana wako, uye zvinogona kukutorera mwedzi kuti uzvirase - uye ndizvo zvakanaka.

Chinhu chakakosha kurangarira kana kuyedza kurasikirwa nepamuviri uremu ndechekuti kudya kunodzivirira hakuna kunaka kune hutano hwakazara uye hakushande kwehurefu hwekureba uremu.

Kutevera kudya kunovaka muviri, kuwedzera kurovedza muviri mune yako yezuva nezuva maitiro, uye kuwana yakakwana kurara ndiyo nzira dzakanakisa dzekusimudzira hutano huremu uremu.

Kuyamwisa kunowedzera simba rako uye chishuwo chekudya, saka kurasikirwa uremu kunogona kunonoka. Zvakakosha kudya macalorie akakwana kuti uve nechokwadi chekuti unogara uine hutano paunenge uchiyamwa.

Tora woenda nazvo

Kuyamwisa ibasa rakaoma! Mumuviri wako unoda mamwe macalorie uye zvinovaka muviri kuti uchengete iwe nemwana wako makaguta uye mune hutano.

Kana usiri kudya macalorie akakwana kana chikafu chine hupfumi, izvi zvinogona kukanganisa kunaka kwemukaka wako wepamu. Zvinogona zvakare kukuvadza hutano hwako.

Zvakakosha kupfuura nakare kose kudya zvakasiyana-siyana zvine hutano, zvekudya zvinovaka muviri uye kugadzirisa chikafu chakagadziriswa. Dzivisa zvakawandisa zvine caffeine uye kunwa doro, uye namatira kune zvakakurudzirwa kuti uchengete mwana wako aine hutano.

Kana iwe uchida, ita shuwa yekuwedzera zvinowedzera mune yako maitiro, sevhitamini D uye omega-3s. Uye pakupedzisira, iva nemoyo murefu nemuviri wako. Tora zuva rimwe chete panguva uye zviyeuchidze iwe zuva nezuva kuti unotyisa sei.