Iyo Postpartum Kudya Chirongwa Icho Chichakubatsira Iwe Kudzoreredza

Zvemukati

• Paradzira Kudya Kwako Zuva rese
• Gadzira Postpartum Diet Chirongwa
• Wedzera Snacks kune Yako Postpartum Kudya Chirongwa
• Idya Kudya Kunokusiya Wakagutsikana
• Bvuma Kubatsirwa Neshamwari
• Ongororo ye

Zvinogona kunge zvichiyedza, asi kuenda pakudya zvakanyanya uine tariro yekurasikirwa nemimba uremu haisi iyo nzira yekuenda nayo. (Uye, zvakakosha kutaura kuti haufanirwe kunzwa sewe kudiwa kuderedza uremu pakarepo.) Paunenge uchichinjira kuupenyu nomucheche mutsva, chinhu chokupedzisira chaunoda ndechokurasa muviri wako nezvirambidzo zvikuru. Usarega kutambudzika kwezvokudya kuchiwedzera kunetseka kwako uye kurara usiku paunenge uchigadzirisa purogiramu yako itsva. Panzvimbo iyoyo, idya izvi zvekudya kuti ugare wakasimudzwa, wakaguta, uye kukurudzira kupora. (Yakabatana: Zvese zvaunofanirwa Kuziva Nezve Postpartum Kuonda Kurasikirwa)

Paradzira Kudya Kwako Zuva rese

Kiyi yesimba rako haisi yekuwanda chete (kana kushoma) kwaunorara manheru ega ega. Zviri mundiro yako zvinewo chikamu. "Chimwe chezvinhu zvikuru chikafu chine hutano chinogona kuita kupa amai vatsva simba," anodaro Kathy McManus, R.D., director wedhipatimendi rezvehutano paBrigham Women's Hospital muBoston. "Zvakakosha kufambisa chikafu muswere wese kuti uwane huwandu hwakaenzana hwemacalorie. Izvi zvinokupa simba risingaperi rekuchengeta mwana wako newe." (Zvakabatana: Kayla Itsines Anogovera Zvakamufemera Kuti Atange Chirongwa Chekuita Kwepashure Kwepamuviri)

Gadzira Postpartum Diet Chirongwa

Paunodya chikafu chakazara nezvinovaka muviri, uchaona kuti macalorie ako anoenda kure. Iwe uchanzwa kuzara kwenguva refu, uye uchave nemafungiro ekusimuka-uye-kuenda aunoda kune idzo 3 a.m. yekudyisa mafoni. McManus anokurudzira kuwedzera pane izvi zvine hutano chikafu:

• Zvibereko nemiriwo
• Mbeu dzese
• Mapuroteni akaonda, sehove, nyama yemombe, uye soy chikafu
• Skim kana mukaka wakaderera-mafuta
• Leafy greens
• Chikafu chine iron, kunyanya kana uchirwara nezviratidzo zvekubereka. Unogona kuwana simbi kubva muzviyo zvakasimbiswa, muto weprune, uye nyama yakaonda.
• Vitamin C-zvakapfuma zvekudya, izvo zvinogona kubatsira nekuporeswa kwemaronda kune vanamai vakaendesa kuburikidza neC-chikamu. Edza maranjisi, matomatisi, uye muto wemichero chaiwo.

Wedzera Snacks kune Yako Postpartum Kudya Chirongwa

Kana iwe uri mumamiriro ekudya, McManus anokurudzira kutora kubva pane zvinotevera:

• Yese-yezviyo vanotsemura nehummus
• Nuts
• Mukombe wezere-zviyo zviyo zvine mukaka wakaderera-mafuta
• Iza rakaomeswa rine mamwe makarotsi
• Yakaderera-mafuta chizi ine chimedu chemuchero
• Peanut butter paapuro
• Plain Greek yoghurt ine michero

Idya Kudya Kunokusiya Wakagutsikana

Iwe waive nemwana, uye ikozvino iwe unofanirwa kutora neyako aunofarira uremu-kurasikirwa chikafu, handiti? Zvakaipa. McManus anoti madzimai mazhinji anoita chikanganiso ichi nekuti vanenge vakatarisa pakuedza kuderedza huremu hwavo hwepamuviri. “Kuva amai vatsva kunoreva kuti uchanzwa kuneta kwakakomba kusvikira wajairana nemuitiro wako mutsva, saka unoda kudya kunokubatsira kukutakura, kwete kunokuita kuti ugare uine nzara uye uchinzwa uchinyimwa,” anodaro. (Zvakabatana: 6 Zvikonzero Zvokunyengera Iwe Hausi Kurasikirwa Huremu)

Kuti uchengetedze mweya wako, McManus anokurudzira kuisa pamberi pekudya kunovaka muviri. "Kubata pano neapo kwakanyatsonaka, asi matani eakanatswa carbs, chingwa chena, uye chikafu chine shuga chichava nekugutsikana kushoma uye zvinongopedzisira zvichipisa shuga yako yeropa, zvichikuita kuti uwedzere kuneta kupfuura zvawave."

Bvuma Kubatsirwa Neshamwari

Pose apo shamwari inokubvunza kuti vangabatsira sei, vakumbire kuti vatore girosari shoma. "Vanhu vanovenga kuuya vasina chinhu kana vachikushanyira nemwana wako kekutanga," anodaro McManus. Vanozonzwa vachibatsira uye iwe unenge uine chipingamupinyi chidiki pakudya zvese zvine hupfumi-zvikafu zvaunofunga kuwedzera pane zvaunodya. Vakumbire kuti vatore yogati, gaba renzungu, uye chero chimwe chikafu chaungada kuti simba rako rive rakakwirira.

"Maitiro ako ekudya akakosha kwete chete kwesimba rako, asiwo mukugadzirisa kuti unonzwa nekukurumidza sei kudzokera kune wako wekare," anodaro McManus. "Paunonyanya kunamatira kune kudya kunovaka muviri, nekukurumidza iwe unogona kupora uye kudzokera kune yako kurovedza muviri uye zuva nezuva maitiro."

Ongororo ye