16 Anoshanda Matipi Ekuderedza Mwana Kurema Mushure mekubata

Zvemukati

• Chii chinonzi 'kurema kwemwana?'
• Matipi ekubatsira kurasikirwa nemwana uremu
• 1. Ita kuti zvinangwa zvako zvive zvechokwadi
• 2. Usarovhe chikafu
• 3. Kuyamwisa kana uchikwanisa
• 4. Chengetedza koriori yako yaunodya
• 5. Idya chikafu chine fiber yakawanda
• 6. Chengetedza mapuroteni ane hutano
• 7. Chengetedza zvekudya zvine utano zviripedyo
• 8. Dzivisa kuwedzera shuga uye yakanatswa carbs
• 9. Dzivisa chikafu chakagadzirwa zvakanyanya
• 10. Dzivisa doro
• 11. Ita kufamba
• 12. Usarambe kudzidziswa kwekudzivisa
• 13. Inwa mvura yakakwana
• 14. Wana nguva yakakwana yokurara
• 15. Tsvaga rutsigiro
• 16. Kumbira rubatsiro
• Chinokosha
• Kurumidza kutora matipi

Stocksy

Kana paine chero chinhu chatinoziva, ndechekuti kuzadzikiswa huremu hwakanaka mushure-mucheche kunogona kunge kuri kurwa. Zvinogona kunetsa kutarisira mwana achangozvarwa, kujairira kune mutsva maitiro, uye kupora kubva pakuzvara. Zviri zvakawanda.

Nekudaro, zvakakosha kuti udzokere kune huremu hune hutano mushure mekusununguka, kunyanya kana uchironga kuve nepamuviri zvakare mune ramangwana.

Tichaenda pamusoro pedzimwe nzira dzinoshanda dzekukubatsira iwe kuwana huremu hwepashure pekusununguka kuitira kuti ugone kutora kuva mubereki nepep mudanho rako.

Chii chinonzi 'kurema kwemwana?'

Heano mamwe mamiriro ezvekuti "uremu hwemwana" chii, nei zvichiitika panguva yekuzvitakura, uye nei zvisingadiwe mushure mekunge mwana aonekwa munyika.

ICentral for Disease Control and Prevention (CDC) inokurudzira kuti vakadzi vari mukati mehuremu hwakasimba vane hutakuri hwemwana mumwe panguva yepamuviri.

Yakakurudzirwa huremu kuwana kune vanotarisira vanhu vari pasi pehuremu, kuwandisa, kana kutakura vana vakawanda zvakasiyana. Tarisa uone ma interactive macalculator kuInstitute of Medicine / National Academies kuti uone yako yega yakakurudzirwa kuwedzera uremu.

Vatapi vako vezvehutano vanogona zvakare kuve neakasiyana kurudziro anoenderana nezvako zvaunoda.

Zvinoenderana nekutsvagisa kwakaburitswa mu, kuwedzera pamuviri kuwedzera kunosanganisira:

• mwana
• placenta
• amniotic fluid
• nyama yemazamu
• ropa
• kuwedzera kwechibereko
• mamwe mafuta ezvitoro

Mafuta ekuwedzera anoshanda senzvimbo yekuchengetera kuberekwa nekuyamwisa. Zvisinei, kuwedzera kuwanda kunogona kukonzera mafuta akawanda. Izvi ndizvo zvinowanzotaurwa nevanhu se "uremu hwecheche," uye zvakajairika.

Inenge hafu yevakadzi vese vane nhumbu vanowana zvinopfuura zvakarumbidzwa huwandu hwehuremu panguva yekuzvitakura, sekureva kwe.

Mhedzisiro yekuchengeta pane imwe yeiri huremu hunowedzera mushure mekuzvitakura inosanganisira:

• kuwedzera njodzi yekuwedzera kufuta
• yakasimudza njodzi yeshuga uye chirwere chemwoyo
• njodzi yakakura yezvinetso panguva yekuzvitakura
• njodzi dzehutano dzakakwira kune vakadzi vane gestational chirwere cheshuga

Chinyorwa chinotevera chinopa humbowo-hwakavakirwa matipi ekukubatsira iwe kurasikirwa mamwe mapaundi.

Matipi ekubatsira kurasikirwa nemwana uremu

1. Ita kuti zvinangwa zvako zvive zvechokwadi

Pasinei nemagazini uye nyaya dzinozivikanwa dzaungatenda, kurasikirwa uremu mushure mekuzvitakura kunotora nguva.

Mune imwe ongororo ya2015, makumi manomwe neshanu muzana evakadzi vairemerwa gore rimwe mushure mekubereka kupfuura zvavaive vasati vaita pamuviri. Pakati pevakadzi ava, 47 muzana vaive vangangoita gumi pondo inorema pagore regumi, uye makumi maviri neshanu muzana akange aramba aine mamwe mapaundi makumi maviri.

Zvichienderana nehuremu hwawakawana panguva yekuzvitakura, zvine musoro kutarisira kuti pamusoro peanotevera makore maviri kana maviri unogona kurasikirwa makirogiramu gumi nemana (4.5 kg). Kana iwe ukawana huremu hwakawanda, unogona kukuwana uchizoguma mashoma mapaundi anorema kupfuura zvawanga usati waita-pamuviri.

Ehezve, uine chirongwa chakanaka chekudya uye kurovedza muviri, iwe unofanirwa kuve unokwanisa kuwana chero hupi hutano hutano hwekudzikira huremu izvo chiremba wako anopa zvigunwe kumusoro.

2. Usarovhe chikafu

Kudya kwekuputsika kwakadzika kwazvo macalorie madhayeti ayo anovavarira kuita kuti iwe urasikirwe nehukuru hwakawanda hwehuremu mune ipfupi nguva yenguva inogoneka.

Mushure mekusununguka mwana, muviri wako unoda hutano hwakanaka kuti upore uye uwanezve. Uye zvakare, kana iwe uchiyamwisa, iwe unoda zvimwe macalorie kupfuura zvakajairwa, zvinoenderana ne.

Kudya kwakaderera kwekoriori kunogona kunge kushaikwa mune zvakakosha zvinovaka muviri uye pamwe kuchakusiya uchinzwa kuneta. Izvi zvinopesana nezvamunoda paunenge uchichengeta mwana achangozvarwa, uye kana iwe ungangove wakarara-wakanyimwa.

Kufunga kuti huremu hwako hwakagadzikana pari zvino, kudzikisa koriori yako kunwa neanosvika mazana mashanu macalorie pazuva kuchasimudzira uremu hwakachengeteka hweanenge 1.1 mapaundi (0.5 kg) pavhiki. Huwandu uhwu hwekuremerwa hunofungidzirwa kuti hwakachengeteka kuvakadzi vanoyamwisa, sekureva kweChikoro cheNutrition uye Dietetics.

Semuenzaniso, mukadzi anodya zviuru zviviri macalorie pazuva anogona kudya mazana matatu emacalorie uye opisa akawedzera mazana maviri macalorie kuburikidza nekurovedza muviri, zvichiita kudzikiswa kwemazana mashanu macalorie zvachose.

3. Kuyamwisa kana uchikwanisa

Iyo, iyo American Academy yePediatrics (AAP), uye CDC zvese zvinokurudzira kuyamwa. Kuyamwisa mwana wako mukati memwedzi mitanhatu yekutanga yehupenyu (kana yakareba kwenguva yakareba) kune mabhenefiti mazhinji kune iwe nemwana wako:

• Inopa hutano: Mukaka wemuzamu une zvese zvinovaka muviri zvinodiwa nemwana kuti akure uye abudirire mumwedzi mitanhatu yekutanga yehupenyu, sekureva kwaiye.
• Inotsigira immune system yemwana: Mukaka wemuzamu zvakare unobatsira mwana wako kurwisa hutachiona uye hutachiona.
• Kunoderedza njodzi yezvirwere muvacheche: Vacheche vane mazamu vane njodzi yakaderera yeasthma, kufutisa, rudzi rwekutanga chirwere cheshuga, chirwere chekufema, hutachiona nzeve, kamwe kamwe kacheche kufa syndrome (SIDS), uye hutachiona hwemudumbu.
• Inoderedza njodzi yaamai yezvirwere: Vanhu vanoyamwisa vane yakakwira BP, type 2 chirwere cheshuga, cancer yemazamu, uye ovarian cancer.

Pamusoro pezvo, kutsvagisa kwakaratidza kuti kuyamwisa kunogona kutsigira yako yekumashure yekubereka kuonda.

Nekudaro, mumwedzi mitatu yekutanga yekuyamwisa, iwe unogona kusarasikirwa nekuremerwa kana kunyangwe kuwedzera huremu. Izvi zvinokonzerwa nekuwedzera kweanoda macalorie uye kudya, pamwe nekudzikiswa kwekuita basa panguva yekuyamwisa.

4. Chengetedza koriori yako yaunodya

Isu tinoziva, kuverenga kwecalori hakusi kwevanhu vese. Asi kana iwe uri kuona kuti kudya intuitively kungoita kunge kusiri kushanda, kuongorora macalorie kunogona kukubatsira kuti uone kuti uri kudya zvakadii uye pane chero dambudziko nzvimbo mune yako chirongwa chekudya chingave.

Inogona zvakare kukubatsira iwe kuona kuti uri kuwana macalorie akakwanira kukupa iwe simba uye chikafu chaunoda.

Unogona kuita izvi na:

• kuchengeta diary yezvokudya
• kutora mifananidzo yechikafu chako sechiyeuchidzo chezvawakadya
• kuyedza nhare mbozha yekutevera
• Kugovana koriori yezuva nezuva yaunodya neshamwari iri kuongororawo macalorie ekuzvidavirira

Kushandisa hunyanzvi uhu kunogona kubatsira iwe kudzikisa chikamu chako saizi uye sarudza chikafu chine hutano, icho chinobatsira nekudzikira uremu.

5. Idya chikafu chine fiber yakawanda

Inguva yekutora zviyo zvine hutano nemiriwo pane yako yekutenga zvinyorwa. Kudya chikafu chine fiber yakawanda kwakaratidzirwa kubatsira nekudzora uremu.

Semuenzaniso, mumwe wevanhu mazana matatu nemakumi matatu nevatanhatu vakawana kuti kuwedzera kwemagiramu mana efaibha pamusoro peizvo vatori vechikamu vakadya chidzidzo chisati chaendesa kune avhareji yekuwedzera uremu hwe3 1/4 pondo pamwedzi mitanhatu.

Soluble fiber zvekudya (senge izvi!) Zvinogona zvakare kukubatsira iwe kuti unzwe kuzere kwenguva yakareba nekudzora pasi kugaya uye kudzikisa nzara mahormone, maererano neye 2015 kiriniki kuyedzwa.

Izvi zvinokanganisa kugaya zvinogona kubatsira kudzikisa kudya kwekoriori, asi mhedzisiro yezvidzidzo zvakazara yakavhenganiswa.

6. Chengetedza mapuroteni ane hutano

Kusanganisira mapuroteni mukudya kwako kunogona kuwedzera metabolism, kudzikisira kudya, uye kudzikisa kudya kwecalorie, sekutsvaga kwakaburitswa muAmerican Journal of Clinical Nutrition.

Zvidzidzo zvinoratidza kuti mapuroteni ane simba rakakura re "thermic" kupfuura zvimwe zvinovaka muviri. Izvi zvinoreva kuti muviri unoshandisa simba rakawanda kuugaya kupfuura mamwe marudzi ezvikafu, izvo zvinokonzeresa kuwanda kwemacalorie.

zvakare inoratidza kuti protein inokwanisawo kudzvinyirira kudya nekuwedzera kuzara kwemahormone GLP uye GLP-1, pamwe nekuderedza iyo nzara mahormone ghrelin. Mahormone mashoma ane nzara anoreva kushoma hangry-ness!

Hutano mapuroteni sosi anosanganisira:

• nyama dzakaonda
• mazai
• hove yakaderera ye mercury
• nyemba
• nzungu nembeu
• dairy

Tarisa uone aya anotakurika eprotein snacks yekutora uchienda.

7. Chengetedza zvekudya zvine utano zviripedyo

Zvikafu zvaunazvo zvakapoterera zvinogona kukanganisa zvihombe zvaunodya. Uye kana iwe uchitsvaga mubhokisi rechimwe chinhu chekumedza, imwe nzira ine hutano ingori tikiti.

Nekuunganidza zvinwiwa zvine hutano, unogona kuona kuti une chimwe chinhu chiri padyo kana nyonganyonga ichirova. Heano mamwe ekuramba uripo.

• cheka miriwo uye hummus
• nzungu dzakasanganiswa nemichero yakaomeswa
• Yechi yogurt uye granola yakagadzirirwa
• popcorn yemhepo-yakaputika
• tambo chizi
• nzungu dzakarungwa
• svutugadzike yegungwa

Tsvagiridzo inoratidza kuti kungochengeta michero kunze pakaunda kwave kuchisanganisirwa neyepasi muviri mass index (BMI).

Saizvozvowo, chidzidzo chekuenzanisa chakaratidza kuti kuva nezvikafu zvisina hutano kunze kwekaunda kunoenderana nekuwedzera huremu. Pro tip: Chengeta zvakagadziriswa chikafu uye zvihwitsi kunze kwekicheni, kana kunyange zvirinani, kunze kwemba.

Tiri kuda aya ane hutano mazano ehofisi, epantry, kana chero kwaunoenda.

8. Dzivisa kuwedzera shuga uye yakanatswa carbs

Kunyangwe ivo vangave vachiyedza, shuga uye yakanatswa carbs yakakwira mumacalorie uye kazhinji yakaderera mune zvinovaka muviri. Uye kune dzimwe nzira dzakanaka uye dzinonaka.

Tsvagiridzo inosanganisa kudya kwakanyanya kweshuga yakawedzerwa uye yakanatswa carbs nekuwedzera kwehuremu, chirwere cheshuga, hosha yemoyo, mimwe kanzira, uye kunyangwe kudzikira kwekuziva.

Kazhinji masosi eshuga akawedzerwa anosanganisira:

• zvinwiwa zvine shuga
• muto wemichero
• chero mhando yeshuga yakanatswa
• hupfu chena
• zvinotapira zvinopararira
• makeke
• mabhisikiti
• mafurawa

Paunenge uchisarudza chikafu kuchitoro, verenga zvinyorwa zvekudya. Kana shuga chiri chimwe chezvinhu zvekutanga pane izvo zvinyorwa, icho chigadzirwa chingangodaro chiri nani kudzivirira.

Zviri nyore kudzikisa kudya kwako kweshuga nekudzivirira chikafu chakagadziriswa uye kunamatira kuzvikafu zvese zvakaita semuriwo, nyemba, michero, nyama, hove, mazai, nzungu, uye yogati.

Heano mimwe mienzaniso yeshuga yakaderera kudya kwemangwanani mazano kuti mavhiri ako atendeuke.

9. Dzivisa chikafu chakagadzirwa zvakanyanya

Kana wanga uchicherekedza kusvika parizvino, akawanda emazano aya anoitwa kureruka zvakanyanya kana iwe uchinge uchidya zvakakwana, zvisina kugadzirwa zvekudya. Vanowanzozara neprotein, fiber, uye shuga shoma.

Zvikafu zvakagadzirwa, kune rumwe rutivi, zvinowanzove zvine shuga yakawanda, mafuta asina hutano, munyu, uye macalorie, zvese izvi zvinogona kupokana neako kuonda kwekuedza, sekureva kwe.

Izvi zvekudya zvinosanganisira:

• chikafu chinokurumidza
• zvigadzirwa zvakagadzirwa kare
• chips
• makuki uye zvinhu zvakabikwa
• chihwitsi
• chikafu chakagadzirira
• mibhokisi yakasanganiswa
• zvakagadzirwa chizi
• zviyo zvine shuga

Kunyanya kwakabatana kudyiwa kwechikafu chakagadziriswa neakawanda maitiro ekudya.

Zvinosuruvarisa, izvi zvekudya zvinoumba chikamu chikuru chevanhu vazhinji kudya kunovaka muviri, sekutsvaga kwakaburitswa The American Journal of Clinical Nutrition.

Iwe unogona kudzikisa huwandu hwezvikafu zvakagadziriswa zvaunodya nekuzvitsiva nezvakatsva, zvakakwana, zvekudya zvine huturu.

10. Dzivisa doro

Kutsvagurudza kwakaratidza kuti shoma doro, senge girazi rewaini tsvuku, rine zvimwe zvinobatsira pahutano.

Nekudaro, kana zvasvika pakurasikirwa nehuremu, doro rinopa mamwe macalorie pasina zvakawanda munzira yekudya.

Pamusoro pezvo, doro rinogona kunge riine chekuita nekuwedzera huremu uye rinogona kutungamira kune mamwe mafuta kuchengeterwa kumativi enhengo, inozivikanwawo semafuta emudumbu.

Sekutsvagurudza, hapana inozivikanwa yakachengeteka nhanho yedoro kune vacheche. Iwo kuraira kuti sarudzo yakachengeteka kune vacheche ndeyekuti vanaamai vanoyamwisa vasatombonwa zvachose.

Paunenge uri mumafaro ekupemberera, isu tinokurudzira chimwe chinhu chakashuga uye kubhabhadzira semvura isina tupuri inotapira inopenya.

11. Ita kufamba

Kufambisa muviri wako kune matani ebhenefiti mune zvese, asi inogona kunyanya kuwedzeredza kurasikirwa uremu. Cardio, senge kufamba, kumhanya, kumhanya, kuchovha bhasikoro, uye kudzidzira nguva, zvinobatsira iwe kupisa macalorie uye ine zvakawanda zvakanaka zvehutano.

Sekureva kweiyo, kurovedza muviri kunovandudza hutano hwemwoyo, kunoderedza njodzi uye kuomarara kwechirwere cheshuga, uye kunogona kudzora njodzi yemhando dzinoverengeka dzekenza.

Kunyangwe kurovedza muviri chete kusingakubatsire kurasikirwa nehuremu, ongororo yezvisere zvidzidzo yakaratidza kuti kurovedza muviri kuchabatsira kana ukazvibatanidza nehutano hwakanaka.

Semuenzaniso, ongororo yakaratidza kuti vanhu vakasanganisa kudya uye kurovedza muviri vakarasikirwa avhareji yemapaunzi 3.7 (1.72 kg) kupfuura avo vakangodya.

Izvo zvinoratidza kuti kurovedza muviri kweaerobic kwakanyanya kukosha pakurasikirwa kwemafuta uye hutano hwemwoyo. Saka kunyangwe kungo famba famba nhanho yakanaka yekunatsiridza huremu hwako uye hutano.

Mushure mekusununguka, ako epilvic uye mudumbu nzvimbo dzinoda nguva yekuporeswa, kunyanya kana iwe uine cesarean dhirivhari.

Inguva yakareba sei mushure mekusununguka iwe unokwanisa kutanga zvakanaka kurovedza muviri kunoenderana nemhando yekusununguka, kunyangwe paine chero matambudziko, kuti wanga wakakwanira sei usati wabata uye panguva yepamuviri, uye manzwiro aunowanzoita. Nyanzvi yako yehutano ichakubatsira iwe kusarudza yako nguva.

Mushure mekunge nyanzvi yezvehutano yakupa iwe kuenda-mberi kuti utange kuita maekisesaizi, iyo inokurudzira kuti vanhu mushure mekusununguka vanoita maminetsi zana nemakumi mashanu ekuenzanisira-kusimba kurovedza muviri, senge kufamba nekukurumidza, kupararira muvhiki rese.

Mushure mekunge iwe waenda kuenda-kumberi kuti utange, tsvaga chiitiko chaunofarira chaizvo uye unogona kuenderera kwenguva refu mushure mekunge iwe wasvika kune huremu hune hutano.

12. Usarambe kudzidziswa kwekudzivisa

Kuramba kudzidziswa senge kusimudza uremu kunobatsira iwe kudzikisa huremu uye kuchengetedza tsandanyama.

Kutsvagurudza kwakaratidza kuti musanganiswa wekudya uye yekumisikidza kudzidziswa kwakawanikwa iri nzira inoshanda kwazvo yekudzora huremu nekuvandudza hutano hwemwoyo.

Kuwana nguva yekurovedza muviri nemwana kunogona kunetsa, asi kune zvivakwa zvinopa makirasi evanaamai nevacheche (mumunhu uye online!), Zvakare nemavhidhiyo eYouTube uye nhare mbozha dzinogona kukubatsira kubuda.

Zvirinyore muviri wekusimbisa muviri kumba zvakasununguka uye zvinogona kuchinjiswa kune yako hunyanzvi danho.

13. Inwa mvura yakakwana

Gara wakashongedzwa, shamwari. Kunwa mvura yakakwana kwakakosha kune chero munhu anoedza kudzikisa huremu. Iwo iwo anonongedza kuti kusarudza mvura pamusoro peimwe chete-20-ounce inotapira chinwiwa inogona kukusevera 240 macalorie.

Zvinoenderana neongororo ya2016, kunwa mvura kunogona kuwedzera pfungwa yako yekuzara uye kukurudzira yako metabolism, zvichikonzera kuonda.

Zvisinei, havasi vese vaongorori vanobvumirana. Chimwe chidzidzo chinoratidza kuti hapana kuwirirana pakati pemvura yekushandisa uye kuonda.

Zvisinei, kune vakadzi vanoyamwisa, hapana mubvunzo kuti kugara uine hydrated kwakakosha kutsiva zvinwiwa zvakarasika kuburikidza nekugadzirwa kwemukaka.

Kurudziro yakajairika kubva kuzviremera zvehutano ndeyekuti unwe magirazi masere e8, ayo anosvika hafu yegoroni, kana anenge malita maviri. Izvi zviri nyore kuyeuka se "mutemo we8 × 8."

Mutemo we8 × 8 chinangwa chakanaka chinogona kubatsira nekudzikisa uremu uye kukuchengetedza uine hydrated. Zvisinei, vakadzi vari kuyamwisa kana kudzidzira zvakanyanya vangangoda zvimwe.

Mvura isina mvura ndiyo yakanakisa, asi isina kupupurika mvura inopenya kamwechete mune imwe nguva inogona kuwedzera zvimwe zvakasiyana.

14. Wana nguva yakakwana yokurara

Unotoziva kuti iyi yakaoma. Mudiki iyeye anoda iwe kutenderera nguva. Asi kuita chero chaunogona kuti uwane kurara zvakakwana kuchakubatsira.

Kushaikwa kwekurara kunogona kukanganisa huremu hwako. Imwe yakaratidza kuti kushaya hope kwakabatana nekuchengetedza huremu hwakawanda mushure mekubata.

Uku kusangana kunogona zvakare kuve kwechokwadi kune vakuruwo zvavo. Kuongororwa kwezvidzidzo zvegumi neimwe kwakawana kuwirirana kwakakosha pakati penguva pfupi yekurara uye kufutisa.

Kune vanaamai vatsva, kuwana zvakakwana kurara kunogona kuve kwakaoma. Maitiro anogona kubatsira anosanganisira kukumbira rubatsiro kubva kumhuri uye shamwari uye kudzikamisa yako caffeine inodya

Usakanganwa: Hutano hwako hwakakosha sehutano hwemwana, saka kumbira rubatsiro kuti uwane kurara kwaunoda.

15. Tsvaga rutsigiro

Boka-rakavakirwa uremu hunogona kubatsira kune vamwe vanhu. A yakaratidza kuti vanhu vanoita muboka-based kurasikirwa uremu vanowanzo kurasikirwa zvakanyanya, kana zvirinani zvakanyanya, uremu sevaya vanorasikirwa nehuremu vega.

Ose anotarisana-ne-kumeso ekurasikirwa nemapoka uye nharaunda dzepamhepo zvinogona kubatsira.

Nekudaro, kumwe kuongorora kwekutsvagisa kwaisanganisira vanhu zviuru gumi nezvisere vakaona kuti kurasikirwa kwehuremu hweboka hakuna chakakosha kana ichienzaniswa nedzimwe nzira dzekuremerwa

Kutsvaga nzira inoenderana nehupenyu hwako uye zvaunofarira ndiyo sarudzo yakanyanya kunaka. Hedzino dzimwe nzira dzekuwana nadzo vanhu vako.

16. Kumbira rubatsiro

Kuva mubereki mutsva kunogona kuva basa rinotyisa uye basa rakawanda. Kurara uye kushushikana kunogona kutyisa, uye 1 mu9 vanaamai vatsva vanosanganawo nekushushikana kwepashure kwekubereka.

Nepo kuwana huremu hune hutano mushure mekuzvitakura kwakakosha, haifanire kuwedzera kushushikana zvisina kukodzera uye kusagadzikana. Kugadzira diki shanduko iwe dzaunogona kuchengetedza kwenguva refu kutakura chinhu chakakosha.

Kana iwe uchinzwa kushushikana kana kushushikana, kana iwe uchingotambura kuti utsungirire, usatya kutya kutsvaga rubatsiro. Kumbira shamwari nemhuri kuti vabatsirwe pamba, kugadzira chikafu, kana kuchengeta mwana kwemaawa mashoma kuti ubvumirwe kuzorora kana kurovedza muviri.

Kana iwe uchida rumwe rubatsiro, chiremba wako, chiremba wezvekudya, mukoti wemhuri, kana chiremba wepfungwa anogona kukupa rutsigiro. Zvakare funga iyo Postpartum Tsigiro Yenyika Yese Inobatsira: 800-944-4773.

Chinokosha

Kutakura humwe huremu mushure mekuzvitakura kwakajairika uye hapana chekudzikira pamusoro pako nezvazvo. Muviri wako wakaita chinhu chinoshamisa.

Asi kudzokera muhuremu huremu zvine hutano kunobatsira hutano hwako uye chero nhumbu dzeramangwana saka zvinofanirwa kushanda pairi.

Kuva neutano kunokutendera kuti unakirwe nenguva nemwana wako uye uwane zvakanyanya kubva pakuva mubereki mutsva.

Nzira yakanakisa uye inogoneka yekudzora huremu ndeyekudya zvine hutano, kuyamwisa, uye kurovedza muviri. Taura nechikwata chako chezvehutano nezvematipi, mazano, nerutsigiro.

Kurumidza kutora matipi

• Kurema uremu mushure mekuzvitakura kunogona kutora nguva, uye haugone kudzokera kune yako pre-mwana uremu kana huremu hwakanaka ipapo.
• Kudya kwakaderera kwekoriori hakukurudzirwe, kunyanya kune vanhu vari kuyamwisa. Nekudaro, kudzikisa kudya kwako neinosvika mazana mashanu macalorie pazuva kunowanzo chengeteka uye kuchakubatsira iwe kurasikirwa ne1 pondo (0.5 kg) pavhiki.
• Kuyamwisa kune mabhenefiti mazhinji kune vese amai nemwana. Zvinogona kuita kuti uremu huwedzere kuoma mumwedzi mitatu yekutanga mushure mekusununguka, asi zvinogona kukubatsira kuti uderedze huremu gare gare.
• Kuverenga macalorie nemaoko kana neapp kunogona kukubatsira kuti urambe uchiteerera zvauri kudya uye kutsigira kuonda.
• Fibha inogadziriswa inogona kubatsira nekudzikisa huremu nekuwedzera manzwiro ekuzara uye kudzora chishuwo mahormone.
• Mapuroteni anotsigira kuonda nekuwedzera metabolism yako, kuwedzera manzwiro ekuzara, uye kuderedza kudya.
• Chengetedza chikafu chine hutano semichero, miriwo, nzungu, uye yogati kumba uye nyore kuwana. Chengetedza zvekudya zvisina hutano mukuona kana kusazvichengeta mumba zvachose.
• Zvikafu zvakagadziriswa zvakakwirira mushuga yakawedzerwa, mafuta, munyu, uye macalorie, uye zvakashata kune hutano hwako. Vatsiva nezvikafu zvitsva.
• Dzivisa doro kana iwe uri kuyedza kudzikisa huremu. Uyezve, doro raunonwa rinogona kupfuudzwa kumwana wako panguva yekuyamwisa.
• Aerobic kurovedza muviri ine zvakawanda zvakakosha hutano mabhenefiti. Kuita maekisesaizi - padanho chero ripi zvaro rekusimbisa - kusanganisirwa nehurongwa hwekudya zvine hutano kunoita kuti ive nzira inoshanda yekurasikirwa
• Kuramba kudzidziswa kunobatsira iwe kudzikisa huremu uye kuchengetedza mhasuru uye kunogona kubatsira kuyamwisa vakadzi kuchengetedza pfupa remaminera mashoma.
• Kunwa mvura kunowedzera metabolism yako uye kunobatsira kuonda. Zvinonyanya kukosha kuti ugare uine hydrated panguva yekuyamwisa.
• Kurara kwakashata kunogona kukanganisa maitiro ako ekurasikirwa nehuremu. Kunyangwe zvakaoma nemwana achangozvarwa, edza kuwana yakawanda yekurara sezvaunogona uye kumbira rubatsiro paunenge uchirida.
• Mukati-memunhu uye epamhepo ekuremerwa mapoka mapoka anogona kubatsira, asi kumwe kutsvagurudza kunodiwa kuti uenzanise kushanda kwavo kune mamwe marongero ekurema.
• Kusvika pahuremu hune hutano kwakakosha, asi chenjera kuti usarega uremu hwako huchiita chikonzero chekushushikana kana kushushikana. Kana iwe uchinzwa kuti usiri kutsungirira zvakanaka, kumbira rubatsiro kubva kumhuri yako, shamwari, kana mushandi wezvekurapa.