WeDhietitian Mabhazi ePostpartum Nhema: Kuyamwisa Kwakandiita Kuti Ndiwane Kurema

Zvemukati

• Kuyamwisa kunogona kubatsira iwe kuonda, vakadaro
• Kunobuda, haisi vimbiso yekurasikirwa uremu yehope dzangu dzekusununguka
• 1. Iwe 'wakadya vaviri' (sezvazviri)
• 2. Iwe wakaita, une nzara chaiyo
• 3. Uri skimping hope (pachena…)
• 4. Mahormone, schmormones
• 5. Iwe (hazvishamise) wakamanikidzwa
• 6. Uri kutambura neupfu
• Saka, chii chakaitika kwandiri?

Kuyamwisa kuchaita kuti urasike uremu hwemwana nekukurumidza, vakadaro. Panguva iyo iwe pawaifunga ichi chaive kukunda kwehukadzi, iyo RD inotsanangura kuti nei zvisiri izvo nguva dzose.

Kune gehena rekumanikidza kwakawanda kuna amai kuti "vadzokere shure" mushure mekusununguka, uye hapana anoziva izvozvo kupfuura amai vamambo vatsva. Meghan Markle paakabuda kekutanga nemwana mutsva uye anonaka Baby Sussex, pakave nekutaura kukuru nezve iye akasara "baby bump" sehombodo yake yemufaro.

Nepo vanamai vazhinji (kusanganisira ini) vakaombera Meghan nekuzunza mugero une bhanhire uyo wakasimudzira postpartum bod (nekuti mhoro, ndihwo hupenyu chaihwo), ndiwo akange ari makomendi ekuteerera andakanzwa akandiita kuti ndinyenye.

"Ah, zviri normal, asi achadonhedza huremu nekukurumidza kana achiyamwa."

Kuyamwisa kunogona kubatsira iwe kuonda, vakadaro

Ah hongu, ini ndaiziva vimbiso iyoyo zvakanyatsonaka. Neniwo ndakatungamirirwa kutenda kuti kuyamwisa kwainge kwakaenzana neisingarwadzi zvakanyanya "Biggest Loser Dambudziko" kumba (kana pamwe zvinorwadza zvakanyanya kana iwe uine mucheche-sacheche seni).

Ini ndakadzidziswa kuti nechikamu chega chega pabhoob, iwo madhiri erudo uye dumbu rechipfuva raizongonyungudika uye ndaizove rockin 'wangu pre-mucheche, pre-kubereka kurapa, uye pre-yemuchato majini pasina nguva.

Heck, vamwe mama mumapoka angu epaFacebook vakandiudza kuti vaigona kukodzerana nembatya dzechikoro chepamusoro, uye zvakadaro, havana kana kusiya mubhedha wavo. Ehe! Pakupedzisira, kuhwina kwemukadzi!

Zvese izvi amai-huchenjeri zvakazara zvine musoro kupfungwa yangu inotungamirwa nesainzi sezvo ichifungidzirwa kuti unopisa zvinokwana makumi maviri macalorie paawa imwe yemukaka waunogadzira. Kuzviisa mumatauriro angu, pahuwandu hwerwendo rwangu rwekuyamwisa, ndanga ndichipomba mamirita mazana matatu nemazana emombe yezamu pazuva, izvo zvinokwana kuita mazana mapfumbamwe emakoriyori akapiswa.

Ita zvishoma huku-kukwenya masvomhu uye ini ndinofanirwa kunge ndichidonhedza anodarika mapaundi manomwe mwedzi wega pasina kuchinja dhayeti yangu kana hutongi hwemaekisesaizi. Kanganwa Bootry yaBarry, kungozvara mwana uye uzviise pabhoobho.

Kunobuda, haisi vimbiso yekurasikirwa uremu yehope dzangu dzekusununguka

Asi maiwe, miviri yedu haishande sezvaizoita mukirasi yecalculus, kunyanya kana paine mahormone anobatanidzwa. Case in point - Ini ndiri dhayeti uye pandinonyanya kuyamwisa, huremu hwangu hwekurema hunomiswa, uye ini ndakatanga kuwana mafuta.

Uye ini sezviri pachena handisi ndega. akacherekedza kuti mugove weshumba wezvidzidzo zvekuyamwisa uye wekubereka kwehuremu hwekuremerwa wakaona kuti kuyamwisa hakuna kuchinja huwandu pachiyero.

Umm, chii? Mushure mekutsungirira kurwara kwemangwanani, kushaya hope, kuzvarwa, uye hutsinye hwemwana achangoberekwa asina mazino achimhanyisa munyatso yako mbishi yakabvaruka kakapetwa kagumi pazuva, iwe ungafunga kuti zvakasikwa zvingatidimburira mamas zvishoma.

Saka, nei math isiri kusanganisa? Ngatitarisei pazvikonzero zvikuru nei kuyamwisa isiri chakavanzika chekudzikira uremu icho chakavimbiswa kuve.

1. Iwe 'wakadya vaviri' (sezvazviri)

Pamberi pechinyakare chekuyamwisa kudzikisa huremu kwakauya pfungwa yekuti tinofanirwa "kudya zviviri" panguva yekuzvitakura. Kunyange kutenda uku kuchigona kuita kuti nhumbu iratidzike seinodikanwa, iyo inotiudza kuti vakadzi vazhinji vane nhumbu vanongoda chete mazana matatu nemakumi matatu emamwe macalorie mune yavo yechipiri trimester uye mazana mana emakirori akawedzera mune yavo yechitatu trimester.

Dudziro? Izvo chaizvo zvinongova girazi remukaka uye muffin. Hazvishamise kuti, sekureva kwe, dzinenge hafu yevakadzi vane nhumbu vakawana huremu hwakawanda kupfuura hwakakurudzirwa panguva yekuzvitakura, iine hombe yezvidzidzo ichibatanidza izvi kune imwezve gumi-pondo yekuchengetedza uremu makore gumi nemashanu gare gare.

Sezvineiwo, kusawana huremu hwakakwana, kana kudya mukati kazhinji panguva yekuzvitakura kunotonyanya kunetsa sezvo zvakabatanidzwa nenyaya dzebudiriro uye njodzi yekukanganiswa kwemagetsi mumwana, uye muzviitiko zvakakomba, kufa kwevacheche.

Saka panzvimbo pekuverenga koriori kana kurapa kudya kwega kwega kwemwedzi mipfumbamwe seyakajairwa marathon, ini ndinokurudzira kungotarisa pakuteerera muviri wako nekuda kwekuchinja kusinganzwisisike kwenzara kunoenderana nezvido zvako zvakawedzera.

2. Iwe wakaita, une nzara chaiyo

Ndakagara ndiine chishuwo chakakura, asi hapana chaigona kundigadzirira (kana murume wangu, kana chero mumwe munhu akandikomberedza) yenzara ine hasha yandakaona mushure mekusununguka. Mukati mezuva remukaka wangu uchipinda, ndakabva ndangoziva kuti mbiya yangu inoyevedza yesimbi yakatemwa oats nemabriji uye kumwaya kusinganzwisisike kwemwoyo yehemp yakanga isiri kuzonyaradza mhuka yangu yenzara.

Mune yangu dietetics tsika, ini ndinowanzo kurudzira kuti vanhu vateerere zvakanyanya kune kwavo kwekutanga nzara cues kuti varege kuzvibvumidza iwe kuti uve unoparadza kudaro, iwe zvinonzwisisika kunyanyisa. Zvakanaka, kudzamara ndanzwa kuti ndaive nemubato uri nani pakutarisira yangu Michael Phelps - senzara, zvingadai zvisina kunetsa kudarika.

Zvakare hazvishamise kuti vakadzi vadye zvakanyanya vachitya kurasikirwa nezvavanowana, sezvo rairo mumatanho ekutsigira kuyamwisa iri "idya samambokadzi" kuita "kunaya" mukaka.

Semudyitiist ainetseka zvakanyanya nekuwaniswa uye kuyamwisa zvakawandisa, ndingadai ndakafara kupfuura zvandinoda chero zuva revhiki, kubvuma kuti kubatirira pane imwe huremu kwakanyanya kwaikodzera kuchengeta kwandaiwana.

Nekutenda, haufanire kunge uri nyanzvi yemasvomhu kuti uone yako chaiyo macalorie zvinodiwa - kuyamwisa kana kwete. Ungofanire kuterera muviri wako. Nekudya intuitively uye nekupindura kune nzara pazviratidzo zvekutanga, iwe zvirinani kugona kuyananisa mashandisiro ako nezvido zvako pasina kushingirira uchisundidzira chikafu chose mukati kamwechete.

3. Uri skimping hope (pachena…)

Isu tinoziva izvi hazvisi chaizvo "marongero emararamiro" izvozvi, asi kurara kusingaperi kwekurara hakuna kumboita chero chinhu chakanaka chekuchengetedza huremu hune hutano.

zvagara zvichiratidza kuti patinosvetuka ziso rakavharika, tinoona kusimudzira mune yedu nzara mahormone (ghrelin) uye kunyura mune yedu satiety hormone (leptin), zvichikonzera kuda kuwedzera.

Kuwedzera kutuka mukukuvara, masayendisiti kuakawana zvakare kuti vanhu vakarara vasina kubatwa vanowanzo svika kune yakakwira-macalorie chikafu kana ichienzaniswa nevamwe vavo vakanyatso zorora.

Chaizvoizvo kutaura, kune zvakatowanda zvidimbu kune ino nyaya isina kugadzikana. Pamusoro pechishuwo chehasha uye chishuwo chisingarambiki chemakeke pakudya kwekuseni, vazhinji vedu tiri zvakare muka pakati pehusiku nekuchema, mwana ane nzara.

Uye kana iwe uchifunga kuti uchazozvigadzirira bhagidhi rakadzikama remagedhi na2 mangwanani kwechingwa chidiki chekuyamwisa mune yako semi-yakashatiswa yekurara-isina mamiriro, iwe uri danho rakasiyana remunhu.

Zviyo, nzungu dzine munyu, machipisi, uye maputi. Chaizvoizvo, dai yaive shefu-yakagadzika carb yandaigona kuchengeta pamubhedha wangu, yanga ichinyara ichinyudzwa mumuromo mangu kusati kwaedza.

4. Mahormone, schmormones

Zvakanaka, saka kunyangwe isu tese tichigona kubvumirana kuti mahormone echikadzi anogona kuve akaipisisa, ivo zvine nharo vari kungoita basa ravo kuchengetedza mwana wako anoyamwa. Prolactin, dzimwe nguva inozivikanwa nerudo se "mafuta-anochengeta mahormone" yakavanzwa postpartum kubatsira kukurudzira kugadzirwa kwemukaka.

Nepo kutsvagurudzwa kwenzvimbo iyi yeprolactin munzvimbo shoma, vanachipangamazano vasingaverengeki, vashandi vezvehutano, uye vanamai vasingagutsikane vanofungidzira kuti miviri yedu inochinja muviri kuti ibatise mafuta akawandisa se "inishuwarenzi" yemwana.

Mune mamwe mazwi, kana iwe wakambovharirwa kwechinguva pachitsuwa chakasiyiwa chisina chikafu, pachave zviripo chimwe chinhu ipapo kuti udyise mucheche wako.

5. Iwe (hazvishamise) wakamanikidzwa

Kana tichifunga nezvekushayikwa kwekurara, kurwadziwa kwekusununguka, matambudziko achangozvarwa, mahormone ari kuchinja, uye iyo yekumwisa yekuyamwisa yekudzidza curve, zvakachengeteka kutaura kuti "yechina trimester" inonetsa. Hazvishamise kuti vaona kuti kushushikana kwehupenyu hwese, uye kunyanya kushungurudzika kwemadzimai, chinhu chakakosha panjodzi yekuchengetedza uremu mushure mekusununguka.

akawanawo kuti yakakwira cortisol mazinga (iyo hormone inosangana nekushushikana) yanga ichibatanidzwa nekuchengetedza uremu mumwedzi gumi nemaviri yekutanga mushure mekubereka.

Ini ndinoshuva dai ndaive nezano rakareruka rekuti ndingazorore sei, asi pachokwadi, zvinowanzove zvishoma zve crapshoot yemwedzi mishoma yekutanga. Edza kugadzira imwe "iwe" nguva nekuwana mumwe wako, shamwari, kana mhuri kuti vabatsire. Uye ingo ziva, kune mwenje kumagumo kwetangi.

6. Uri kutambura neupfu

Vakadzi vazhinji havawani rwendo rwavo rwekuyamwisa rwakareruka kana "rwechisikigo" zvachose, kutendeukira kumushonga uye zvinowedzeredza kusimudzira kupihwa kwavo. Ose metoclopramide (Reglan) uye domperidone (Motilium) anowanzo gadzirirwa kuna moms seyakasiya-chitupa lactation rubatsiro, asi muhuwandu hwevanhu, anoshandiswa kurapa kunonoka gastric kupera.

Nehurombo, iwe paunotora aya mamedhi pasina gastric kubvisa zvinhu, unowana nzara chaiyo, nekukurumidza chaizvo. Senge kuti kuyamwisa wega kwaive kusingakwanise kukumanikidza kuti uzvipake wega zvachose mupantry, pane mushonga unoita kuti iwe udye zvese zvenguva.

Hazvishamise kuti, kuwedzera uremu chinhu chakajairika pamhedzisiro yekutora mishonga, uye vakadzi vazhinji vanoti havagone kutanga kurasikirwa nechero huremu hwevacheche kudzamara vazvimisikidza ivo kubva kumachiremba.

Saka, chii chakaitika kwandiri?

Ini ndaifunga kuti ndaizodzora huremu pandaburuka domperidone, asi panguva iyoyo zvaive zvakaita semuviri wangu wainge waderedza nzara dzayo uye ini handina kuona chero chinhu pachiyero. Zvino, rinenge vhiki mushure mekunge ndapomba bhodhoro rangu rekupedzisira remukaka, ndakamuka uye muviri wangu wese wanga wazembera kunze. Ini ndakazviwanawo ndichinyatsoona kushaya nzara, saka ndanga ndisingafarire kunwa chikafu zuva rese.

Kunyanya kukosha, zvakadaro, ini ndaingonzwa mafungu esimba uye mufaro wandisati ndamboona mukati angangoita makore maviri. Yakanga iri imwe yevhiki dzakasununguka kwazvo muhupenyu hwangu. Nekudaro, nepo hongu, kazhinji kazhinji pane zvinhu zvinoitiswa kana zvasvika pakuyera huremu hwemuviri, ini ndiri mutendi mukuru kuti muviri wako une "set point" iyo inogadzikana kuita zvakasikwa kana hope dzako, mahormone, uye kudya kuri kwakanaka yakaenzana uye inoenderana.

Zano rakanakisa randinogona kuzvipa muchiitiko chinetariro chekutenderera maviri ndeyekuteerera muviri wangu, kuupfuudza kune kwese kugona kwangu nezvikafu zvinovaka, uye kuva nemutsa kwandiri pachangu neichi chikamu chakasarudzika chehupenyu.

Kuyamwisa, sekuzvitakura, haisi nguva yekudya, kucheka macalorie, kana kuenda kunochenesa (kwete kuti pane chero nguva yakanaka yeizvozvo). Chengeta ziso rako pamubayiro: uyo squishy mukaka-akadhakwa mucheche. Ichi chikamu chichapfuura.

Abbey Sharp inyanzvi yakanyoreswa pane zvekudya, TV neredhiyo, blogger yezvokudya, uye muvambi weAbbey's Kitchen Inc. Ndiye munyori we Kufunga Kupenya Cookbook, isiri-yekudya yekubheka bhuku rakagadzirirwa kubatsira kukurudzira vakadzi kumutsidzira hukama hwavo nechikafu. Iye achangobva kuvhura Facebook mubereki boka rakanzi Millennial Mom's Nhungamiro kune Kunzwisisa Kudya Kuronga.