Vanamai Vatsva Vanofanirwa Kutora Mavhitamini Ekuberekwa Mushure Mekusununguka?

Zvemukati

• Chii chinonzi mavitamini mushure mekuberekwa, uye iwe unonyatsoida iwo here?
• Unogona here tora mavitamini aya uye zvinovaka muviri kubva pane chako chikafu, panzvimbo?
• Zvakadini nezvimwe zvekuwedzera mushure mekusununguka?
• Ongororo ye

Zvinhu zvishoma muhupenyu zvine chokwadi. Asi chiremba achikurudzira mavhitaminzi epamuviri kumukadzi ane pamuviri? Izvo zvinenge zvakapihwa. Isu tinoziva kuti mavitamini epamuviri anobatsira kuona kukura kwehutano hwemwana uye kudya kwakaringana panguva yese yepamuviri kuna amai.

Saka, kana mavhitaminzi epamuviri anowanzo kukurudzirwa kuti vanaamai vave, mavhitaminzi epashure anofanira kunge ari chinhu, handiti? Kwete chaizvo. Vanachiremba, vangangoita avo vakabvunzurudzwa nezvechinyorwa ichi, havana chokwadi nazvo postmavhitaminzi ekuzvarwa akakosha sezvakatangira vamwe vavo. Hongu, kuwana zvinovaka muviri zvakakwana mushure mekusununguka kwakakosha pasina mubvunzo. Asi kutora yakatsaurirwa postpartum dietary supplement? TBD.

Hezvino izvo zvaunoda kuti uzive nezve postnatal mavitamini uye akanakisa epashure mavitamini, kana paine, zvinoenderana ne ob-gyns.

Chii chinonzi mavitamini mushure mekuberekwa, uye iwe unonyatsoida iwo here?

Mavhitamini akanyorwa sezvekuwedzeredza mushure mekusununguka anotonyanya kufanana nemavhitaminzi epamuviri, anodaro Peyman Saadat, MD, FACOG, bhodhi-yakasimbiswa-yakapetwa kaviri paReproductive Fertility Center muWest Hollywood, California. Musiyano uripakati pekuzvarwa uye mavitamini ekuberekwa ndewekuti wekupedzisira anosanganisira mamirigiramu epamusoro ezvibereko anobatsira amai vatsva (vs. amai vane nhumbu), senge mavitamini B6, B12, uye D, sezvavanopinda nemwana kuburikidza nemukaka wemazamu, anodaro Dr. Saadat. Saka huwandu hwakawanda hwezvikafu izvi hunovimbisa kuti amai vachiri kukwanisa kutora zvakakwana kuti vawane mabhenefiti avo (kureva simba rakawanda kubva kuvhitamini B) kunyangwe mukaka wezamu nemwana "vari kutora" zvimwe zvakare.

ICYDK, kuburitsa mukaka wemukaka nekuyamwisa harisi basa diki (nzira yekuenda nayo amai) - uye iwaya anongova maviri ezvinetso zvemuviri nezvepfungwa zvinouya kubva pakuzvara. Muchokwadi, iyo nguva yekusununguka, uye kuva amai mune zvakawandisa, zvinonetsa mumuviri, anodaro Lucky Sekhon, MD, board-Certified ob-gyn, reproduin endocrinology uye nyanzvi yekushaya mbereko kuReproductive Medicine Associates yeNew York. Iwe uri kutarisira a mwana ari kukura, achibudisa mukaka waamai, uye kuedza kuporesa muviri wako, zvose panguva imwe chete. Somunhu mumwe nemumwe, izvi zvinoda tani yesimba uye zvinovaka muviri, uye pamwe, zvakatonyanya kudaro. Sanganisa izvozvo nenyaya yekuti vakadzi vazhinji vakaneta uye vari kurarama mumavhiki mashoma ekutanga mushure mekusununguka, uye vangave vasiri kuwana zvese zvinovaka muviri kubva mukudya kwakaringana-saka kutora mavhitamini, kunobatsira mukupa chero chaungagona. kushaya,” anowedzera Dr. Sekhon. (Zvakafanana: Zvinofanira Kutaridzika Sei Mavhiki Ako Mashoma Ekutanga ePostpartum Exercise)

"Ini ndinokurudzira kutora mavhitamini mushure mekusununguka; zvisinei, hazvifanirwe kuve zvakakosha, zvakananga kusununguka vhitamini, "anodaro. Heino chikonzero: Kutora multivitamin yenguva dzose kana kuenderera mberi nepamuviri wako wepamuviri kubva pakuzvitakura kunopa mavitamini uye mamineral anodiwa kutsigira kuyamwisa, pamwe nekubatsira vanaamai vatsva kuchengetedza simba ravo. Kazhinji, Dr. Sekhon anoti zvine musoro kuramba uchingotora prenatal vhitamini kwemavhiki mashoma kana mushure mekubereka kana kwenguva yaunoyamwisa Mushure meizvozvo, zvakanaka kuti udzokere kunowanzoitwa multivitamin. 

Chinhu chinokanganisa kutora mavitamini epamuviri mushure mekuzvara kuzvimbirwa nekuda kwekuwanda kwesimbi, anodaro Dr. Saadat. Mune ino kesi, iye anokurudzira moms vatsva kuchinjira kune multivitamin yevakadzi, senge yakajairika GNC kana Centrum zvigadzirwa (Buy It, $ 10, target.com), iyo inowanzo kupa padyo ne100 muzana yezuva nezuva zvinodiwa zvevhitamini nemaminerari.

Zvimwe zvinofanirwa kuchengetwa, zvisinei, ndezvekuti vakadzi vari kuyamwisa vangada yakawanda calcium, uye avo vanogara mumba kazhinji nemwana mutsva vangada imwe vhitamini D nekuda kwekushaikwa kwezuva, anodaro. (Inoenderana: Iyo Yakakodzera Woman's Guide yeKuwana Yakakwana Calcium)

Zvakanaka, asi ko zvakadii nezvese iwo mahormone anochinja mushure mekusununguka? Mavitamini ekuberekwa anogona kubatsira neavo here? Zvinosuruvarisa, hapana mavhitamini anozivikanwa kuti anobatsira mukugadzirisa kuchinja kwemashure ekubereka kwehomoni pachavo, anodaro Dr. Sekhon. "Hormone shanduko haidi kuti igadziriswe sezvo iri hutano, hwakajairika nzira yekudzorerwa kubva pakubata uye pakubereka." Zvisinei, zvimwe zvinhu zvinokonzerwa nokuchinja kwehomoni pashure pokusununguka, zvakadai sokurasika kwebvudzi kana kuti kutetepa kwebvudzi, zvinogona kuvandudzwa nokutora mavhitamini, akadai sebiotin, vhitamini B3, zinc, uye iron, anodaro Dr. Sekhon.” (Onawo: Nei Vamwe Vanaamai Vanoona Kuchinja Kwemaitiro Makuru Pavanomira Kuyamwisa)

Unogona here tora mavitamini aya uye zvinovaka muviri kubva pane chako chikafu, panzvimbo?

Vamwe vanaamai vanoti vanaamai vanenge vachangobva kusununguka vanofanira kuedza kuwana zvose zvinovaka muviri zvavanoda kubva mukudya kwakakwana munguva yekusununguka vasati vaenda kuvhitamini yezuva nezuva kuti vawedzere kunwa kwavo. Imwe yakadaro doc, Brittany Robles, MD, ob-gyn uye NASM-yakasimbiswa yega murairidzi yakavakirwa muNew York City, inokurudzira vakadzi vese mushure mekusununguka vanoona kuti vari kuwana izvo zvinotevera zvinovaka muviri mukudya kwavo:

• Omega-3 fatty acids: anowanikwa mune mafuta hove, walnuts, chia mbeu
• Mapuroteni: anowanikwa muhove dzine mafuta, nyama yakaonda, nyemba
• Fiber: inowanikwa mumichero yese
• Simbi: inowanikwa mumhodzi, mashizha ane mashizha, nyama tsvuku
• Folate: inowanikwa mumarume, mashizha ane mashizha, michero yemucitrus
• Calcium: inowanikwa mumukaka, nyemba, mashizha ane rima

Muzhinji, Dr. Robles anoti haaraire varwere vake kuti vatore mavitamini epashure pokuberekwa. "Hapana mubvunzo kuti mavitamini epamuviri anokosha kumukadzi wese kudzivirira njodzi yehurema hwehubhu mumwana wako," anodaro. "Zvisinei, kana neural chubhu ichinge yaumbwa, mukutanga trimester, mavhitamini anova nyore pane kudikanwa." 

Ehezve, kunyatso kuronga chikafu chako kuti uve nechokwadi chekuti unowana zvese zvinovaka muviri mushure mekuzvara zviri nyore kutaura pane kuita. Uyezve, vakadzi vekusununguka vanofanirwa kunge vachidya macalorie mazana matatu pazuva nekuti vanorasikirwa nemakoriri kuburikidza nekuyamwisa uye kupomba, zvichireva kuti vanoda zvinopfuura zvakajairika kuti vakwanise kupisa muviri wavo zvakakwana, anotsanangura Dr. Robles. Ndicho chikonzero nei achikurudzira varwere vake vanoyamwisa mushure mekuberekwa kuti vadye zvokudya zvine mapuroteni, zvakadai senyama yakaonda, saumoni, bhinzi, nyemba, uye nzungu pane kudya, toti, svutugadzike yakawanda zuva rose kuti vatarise kuguta. (Zvakaenderana: Madyiro eShuga Zvikafu Zvinokanganisa Mukaka Wezamu weAmai Vatsva)

Vanamai vanoyamwisa vanofanirwawo kudya chikafu chinobatsira kusimudzira kugadzirwa kwemukaka - senge mashizha ane mashizha, oats, uye zvimwe zvekudya zvine fiber-uye ugare uine hydrated. Dr. Robles vanoti mudzimai anenge asununguka anofanira kunge achinwisa chidimbu chehuremu hwemuviri wake mumvura pazuva nekuti anenge achimwisa mwana wake (mukaka wezamu unogadzirwa nechikamu che90 percent chemvura) pamwe chete nemuviri wake. Saka, kune mukadzi anorema mapaundi zana nemakumi mashanu, angave ari maawa makumi manomwe nemashanu kana akapoteredza magirazi mapfumbamwe emvura (zvishoma) pazuva, uye zvimwe kana achiyamwa.

Zvakadini nezvimwe zvekuwedzera mushure mekusununguka?

Kunze kwemavitamini, kune zvakare zvirimwa-zvinowedzerwa zvinowedzera izvo zvinogona kubatsira kuchengetedza yako yepashure yekubereka pfungwa nemuviri zvine hutano. Fenugreek, miriwo yakafanana neclover inowanikwa mumacapsule akaita seFinest Nutrition Fenugreek Capsules (Buy It, $ 8, walgreens.com), inoshandiswa zvakanyanya munguva yepashure senzira yekuwedzera mukaka, anodaro Dr. Sekhon. Iyo inofungidzirwa kukurudzira iyo glandular tishu mumazamu, inova nebasa rekugadzira mukaka. Kunyange fenugreek ichiwanzoonekwa seyakachengeteka neDFA, inogona kuve nemhedzisiro, senge manyoka, mune vese amai nemwana (sezvazvinozivikanwa kupfuura mukaka wemukaka), saka zvakakosha kutanga neiyo yakaderera dosi uyezve kuwedzera chete kana muviri wako uchizvishivirira, anotsanangura. Nekuda kweizvi GI mhedzisiro, ita shuwa kutsvaga zano rachiremba wako usati watora uye, kunze kwekunge uchinetsekana nekupa mukaka, funga kudzivirira zvachose.

Kunyange zvazvo melatonin isiri vhitamini, (asi ihomoni inowanzoitika mumuviri kuti itonge circadian rhythm) inogona kuva rubatsiro runobatsira pakurara, kunyanya kune vanaamai vatsva vasina kurara uye vane maitiro ekurara akavhiringidzika kubva pamucheka weusiku. shanduko uye zvekudya, anodaro Dr. Sekhon. Zvakachengeteka kuti vakadzi vatore melatonin pavanenge vachiyamwisa, asi inofanira kushandiswa nekuchenjerera, nekuti inogona kukotsira-uye unogara uchida kuona kuti wakangwaririra kana uchichengeta mwana mudiki, anotsanangura. Seimwe nzira kune melatonin, anorayira kunwa chamomile tii kana kugeza inodziya usati warara, izvo zvese zvakaratidzwa kubatsira nekuzorora uye, nekudaro, kurara.

Kazhinji, 'zvakachengeteka kutora zvese zvine mwero mavitamini panguva yekuyamwisa, asi izvo hazvisi zvechokwadi kune ese mishonga yemakwenzi uye zvinowedzera, anodaro Dr. Sekhon. "Zvakakosha kutarisa nachiremba wako kana usina chokwadi chekuchengetedzwa kwevhitamini kana chekuwedzera paunenge uchiyamwisa," anowedzera kudaro.

Ongororo ye