Heino Maitiro Ekutarisira Iyo Isingagumi Nhumbu Yekubata

Zvemukati

• Sei uine nzara panguva yekuzvitakura
• Inogona here kuwedzera kudya kuve chiratidzo chekutanga chekubata?
• Kuwedzera kwekuda kudya kunopinda mukati uye kunotora nguva yakareba sei?
• Ndeapi mangani akawedzera macalorie aunoda iwe panguva yetatu yega yega?
• Maitiro ekugadzirisa yakanyanya nzara pakubata
• Matipi esarudzo dzakanaka dzechikafu
• Kutora

Kushuva kwepamuviri ndizvo zvinhu zvengano. Anotarisirwa mamas vazivisa jonesing nezvese kubva kumagaka uye ice cream kune nzungu ruomba pane inopisa imbwa.

Asi haisi nzara chete yekunze-kwe-kumadziro madziro echikafu ayo anogona kuwedzera panguva yekuzvitakura. Mumwedzi yako yese mipfumbamwe yekukura kwevana, unogona kuona kuti unongonzwa nzara mune zvese - chero chinhu, nguva dzese.

Zviripachena, muviri wako urikushanda nguva yakawandisa kuti ugadzire munhu akazara, saka hachisi chinhu chakaipa kana chishuwo chako chichiita kuti udye zvakanyanya izvozvi. Muchokwadi, zvakasikwa zvachose!

Nekudaro, kana iwe uchinzwa kunge dumbu rinogunun'una riri kukuchaira kuti udye kune boka revanhu pane kuti udye zviviri - izvo zvisiri kunyange zvehungwaru kuraira iwe kwaunoda kuteedzera - zvinogona kunetsa.

Uye sezvo zvakakosha kuti ugare mukati mehutano hwakanaka hwehuremu panguva yepamuviri, unogona kushamisika kuti ungachengeta sei zvishuwo pasi pesimba.

Heano maitiro ekugadzirisa kubata kwakawedzera nzara panguva yekuzvitakura.

Sei uine nzara panguva yekuzvitakura

Hazvitore degree rekurapa kuti unzwisise kuti kuvaka munhu mudiki kunoda basa rakawanda - uye nekudaro, simba rekuwedzera kubva kuchikafu.

Munguva yekuzvitakura, muviri wako urikuita chaiyo-mhete dzenzvimbo dzechiitiko, ichiwedzera ropa rako neanosvika zana (asi kazhinji padhuze ne45) muzana, ichikura chibereko chako kubva pahukuru hwepere kusvika pakukura kwebasketball, uye kuruka pamwechete mucheche 6- kusvika pa10-paundi.

Kunyangwe iwe ungasazive nezve ese anoshamisa mashandiro ari kuitika mukati mako, urikushandisa kumusoro mamwe macalorie, izvo zvakasikwa zvinowedzera nzara yako.

Kuchinja mahormone kunogona kukanganisa nzara dzako. Zvinoenderana nekuchinja-shanduka muestrogen uye progesterone kutyaira kwakawedzera chishuwo chekudya, kuchiwedzera kunhumbu munchies package.

Inogona here kuwedzera kudya kuve chiratidzo chekutanga chekubata?

Tender mazamu, kuda kurutsa, uye (ehe) nguva yakarasika zvese zviri zvekare zviratidzo zvekutanga kwepamuviri. Iwe unogona here kuwedzera kubvongodza kwechina-kosi yekudya kune iro runyorwa? Pamwe.

Nepo kunzwa uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchangobva. Muchokwadi, vakadzi vazhinji vanowana yavo shungu chaizvo inoderera mune yekutanga trimester, sekurwara kwemangwanani kunoita kuti kuona uye kunhuwidza kwechikafu kusafadze.

Izvo zvakakosha kuti urangarire, zvakare, kuti kubhadharisa vane nzara kunogona zvakare kuve chiratidzo chePMS. Kungofanana nehomoni spikes inokanganisa chishuwo chako pakubata, vanogona kuita zvakafanana usati kana panguva yako.

Kuwedzera kwekuda kudya kunopinda mukati uye kunotora nguva yakareba sei?

Kana kurwara kwemangwanani kukange kwave kumanikidza mukati memwedzi wako wekutanga, chishuwo chako chinogona kuona shanduko huru pakupinda yako yechipiri trimester.

"Ndakaona kuti izvi zvinosiyana zvikuru kubva kumukadzi kuenda kumukadzi, asi paavhareji ndingati vazhinji vevatengi vangu vanotanga kucherechedza kuwedzera kwakanyanya kwenzara yavo pakati pehafu yepakati kana mavhiki makumi maviri," akadaro chiremba wezvekudya uye wezvekuyamwisa Meghan McMillan , MS, RDN, CSP, IBCLC, yaAmai uye inotapira Pea Nutrition. "Kune, zvakadaro, vakadzi vazhinji vanozviwana kubva pabheti."

Kunyangwe vamwe amai vanotarisira vachinzwa nzara yakawedzera kusvika pakusununguka, hazvisi zvakajairika kuti nzara iwedzere kudonha pamuswe wekubata. Sezvo chibereko chako chiri kukura chinounganidza nhengo dzako, kusanganisira dumbu rako, kudya kusvika pakuzara kunogona kunzwa kusagadzikana.

Uyezve, chechitatu chetatu chirungurira chinogona kuisa damper pane chako kufarira chikafu, kunyanya zvinonhuwira kana acidic sarudzo.

Ndeapi mangani akawedzera macalorie aunoda iwe panguva yetatu yega yega?

Zvichienderana nemamiriro ako ezvinhu, senge huremu hwako pawakabata pamuviri uye kana uine mwana mumwe chete kana kuwanda, chiremba wako kana chiremba wezvekudya anogona kukutungamira pane mangani akawanda macalorie ekuti utore pa trimester.

Asi - kushamisika! - kune vanhu vazhinji, kuwedzerwa kwekoriori zvinodiwa hakuuyi kusvika gare gare pakubata.

"Isu tinowanzonzwa izwi rekuti" kudya vaviri, "asi izvi zvinotsausa chaizvo," anodaro McMillan. “Muchokwadi, kuwedzera kweanoda macalorie kwakaderera zvikuru kupfuura izvo vakadzi vazhinji vanofunga. Iyo mirayiridzo inotitaurira kuti hapana akawedzera macalorie anodikanwa panguva yekutanga kwetatu. Hazvina kusvika kune yechipiri trimester iyo simba rinodiwa rinowedzera nemazana matatu emakoriori pazuva pazuva repiri trimester uyezve rinowedzera kusvika mazana mana emakoriori pazuva mutatu trimester yemimba singleton. Uku kuwedzera kunozoramba kwakangofanana nepamuviri pese. ”

Rangarirawo, kuti mazana matatu emakoriori anokwanisa kushandiswa kumusoro nekukurumidza. Yako yezuva nezuva yekuwedzera mugove hausi wemapepa blanche kurongedza kumusoro pane zvisina kunaka zvinowedzerwa senge ice cream uye mbatatisi machipisi.

Kuwedzera mazana matatu-koriori kunogona kutaridzika kunge muchero uye yogati smoothie kana kota-mukombe wehummus uye gumi nemaviri gorosi pita chips.

Maitiro ekugadzirisa yakanyanya nzara pakubata

Unonzwa sekunge haugone kurega kunwa? Nzara isingagutsikane inogona kunge iri dambudziko rakakura panguva yekuzvitakura - asi kune nzira dzekuchengeta zvishuwo zviripo.

Kutanga, tarisa pakuronga kuzadza chikafu. "Kubatsira kubata nzara yavo, ndinokurudzira [vatengi] kugadzira chikafu chinogutsa uye chinogutsa," anodaro McMillan. "Kuti vaite izvi, vanofanirwa kutarisa kusanganisa matatu akakosha emuviri pakudya kwoga kwoga: mapuroteni, faibha, uye mafuta ane hutano."

Sarudza mapuroteni akasarudzika senge huku, turkey, hove, mazai, bhinzi, uye soy chikafu. Kuti uwedzere fiber, sanganisira zviyo zvese, michero, uye miriwo. Uye kuti uwane mamwe mafuta ane hutano, svitsa maorivhi, avocado, yogati, uye nzungu.

Zvakanaka - kunyange smart! - kushanda mune zvimwe zvinwiwa mukati mezuva rose, chero bedzi iwe uchiita sarudzo dzinovaka. "Teerera kumutumbi wako kana zvasvika pakudya zvekumwa," anodaro McMillan. "Vakadzi vazhinji vane nhumbu vanofanirwa kubatanidza tudyo kana maviri muzuva ravo."

Nezvikafu zvishoma, McMillan zvakare anosimbisa kuchengeta macronutrients mundangariro. “Ini ndinobatsira vatengi vangu kuchengetedza nzara yavo nekuvakurudzira kuti vaise puroteni kana mafuta ane hutano, pamusoro pehydrohydrate, nechikafu chega chega. Mimwe mienzaniso inosanganisira apuro ine nzungu ruomba, izere-mafuta pachena yoghurt yoghuruki ine blueberries, kana tuna saladhi ine yakazara zviyo zvinotsemura. Hazvina kungonaka chete, asi zvinozovabatsira kuti varambe vachinzwa zvizere kwenguva yakareba. ”

Pakupedzisira, usakanganwa kugara uine hydrated! Kushaya mvura mumuviri kunogona kuratidza senzara, saka chengeta bhodhoro rako remvura riwanike uye sip nguva zhinji. (Bonus: yakawedzera mvura inogona kubatsira kudzivirira iyo inotyisa nhumbu kuzvimbirwa.)

Inoenderana: Gwara rako kune chikafu chine hutano uye kudya kwakanaka panguva yekuzvitakura

Matipi esarudzo dzakanaka dzechikafu

Sekuyedza sekusvika kwekusvikira macalorie asina chinhu iwe uine nzara, zvakakosha kuti ushandise mugove wako wekuwedzera wezvokudya zvine hungwaru uchiri nepamuviri. Ipa aya mazano ane hutano kuyedza.

Kutora

Muviri wako uri kuita mamwe mabasa akanaka kwazvo pamusoro pemwedzi mipfumbamwe yepamuviri. Nzara inogona kushanda sechiyeuchidzo chezvose zvairi kushanda kuti zviitwe, pamwe nekuratidzira kuti basa rako ndere kurisimbisa zvakanaka.

Kunyangwe kana chikafu chenguva dzose chichigumbuka, yeuka kuti hazvisi zvachose. Muhwindo iri rakapfupika rehupenyu, kugara uchifunga nezve zvaunosarudza zvekudya, kuronga kumberi kwekudya uye zvekudya, uye kufambirana ne hydration yako kunogona kukubatsira kuti ugare uchigutsikana uye hutano.