Yadda ake rage kiba a lokacin haihuwa
Wadatacce
- 1. Cin abinci mai kyau
- 2. Motsa jiki
- Abincin asara na bayan haihuwa
- Yaushe zaku sami damar cin abinci mai ƙuntataccen abinci?
Abincin bayan haihuwa dole ne ya zama mai wadataccen ruwa, hatsi cikakke, 'ya'yan itatuwa, kayan lambu, kifi, madara da kayayyakin kiwo saboda waɗannan abinci suna da wadatattun abubuwan gina jiki waɗanda zasu taimaka wa sabuwar mahaifiya ta dawo cikin yanayi cikin sauri, tare da iya amsawa ga bukatun kuzarin shan nono.
Abincin asara na lokacin haihuwa ya zama mai daidaitawa, saboda cin abincin da ke takurawa na iya lalata lafiyar mace da samar da nono. Sabili da haka, asarar nauyi ya kamata ya zama damuwa ne kawai a cikin watanni shida na rayuwar jariri. Har zuwa lokacin ya kamata a rage nauyi ta halitta, musamman tare da taimakon nono.
1. Cin abinci mai kyau
Bayan haihuwa yana da mahimmanci cewa mace ta kula da abinci mai kyau da daidaitacce don ba kawai inganta lafiyar jariri ba, har ma don kula da lafiyarta da fifita ƙimar nauyi kuma, sabili da haka, yana da mahimmanci a haɗa abinci mai wadata a rayuwar yau da kullun a cikin ma'adanai, bitamin da baƙin ƙarfe. Don haka, ana so mata su ba da fifiko ga dukkan abinci, 'ya'yan itatuwa, kayan marmari da kayan lambu, saboda suna da wadataccen abinci mai gina jiki kuma suna taimakawa kula da lafiyar hanji.
Hakanan yana da mahimmanci mata su rage yawan gishiri a cikin abincin su na yau da kullun kuma su guji abinci mai mai da sukari, saboda baya ga tsoma baki cikin tsarin rage kiba, hakan na iya haifar da samar da iskar gas da colic a cikin jariri.
Bugu da kari, yana da mahimmanci ka sha ruwa mai yawa a rana domin kiyaye jikinka da ruwa, yaki yakar ruwa da son samar da nono, haka nan yana da mahimmanci mata su kula da karfafa shayarwa, kamar yadda shima yake taimakawa asarar nauyi bayan haihuwa. Koyi yadda ake ciyar da mace yayin shayarwa.
2. Motsa jiki
Aikin motsa jiki bayan haihuwa kuma yana da mahimmanci don taimakawa tare da rage nauyi, kuma yana da mahimmanci mace ta dawo motsa jiki ne kawai bayan fitowar likita, wanda yawanci ke faruwa kimanin makonni 6 bayan haihuwa.
Sabili da haka, don tallafawa aikin rage nauyi, yana da mahimmanci mace ta yi atisayen motsa jiki kuma don ƙarfafa tsokoki, musamman ma masu ciki, kuma, don haka, yaƙi walwala. An ba da shawarar cewa mace ta kasance tare da ƙwararren masanin ilimin motsa jiki don tsananin ƙarfin motsa jiki na ci gaba kuma, don haka, ana iya guje wa rikice-rikice bayan haihuwa. Wasu daga cikin darussan da za'a iya nunawa sune:
- Hip dagawa: mace ya kamata ta kwanta a ƙasa tare da ciki sama kuma tanƙwara gwiwoyinta, ta kwantar da ƙafafunta a ƙasa kuma ta riƙe hannayenta a ƙugu. Bayan haka, ɗaga ƙugu, yin kwangila da tsokoki na yankin ƙugu sannan kuma komawa matsayin farawa, sarrafa iko;
- Hukumar: don yin katako, da farko dole ne mace ta kwanta a ƙasa, tare da cikinta a ƙasa, kuma ta tura ƙasan, ana tallafota da hannuwanta da yatsun kafa, suna kiyaye ƙwanƙwan ciki;
- Shura: tare da gwiwar hannu da gwiwoyinku a kasa, daga kafa daya daga kasa zuwa matakin hip, rike shi lankwasa, sannan kuma komawa matsayin farawa yana sarrafa motsi.
Wajibi ne a gudanar da waɗannan motsa jiki kusan sau 2 zuwa 3 a mako kuma idan aka haɗu da tafiya, gudu, pilates ko yoga, alal misali, yana yiwuwa a rasa karin adadin kuzari kuma a rasa nauyi da sauri.
Abincin asara na bayan haihuwa
Tebur mai zuwa yana nuna zaɓin menu na kwanaki 3 don rage kiba ta lafiyayyar hanya bayan haihuwar:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | Ayaba 2 da oat pancakes tare da cokali 1 na zuma da yankakken 'ya'yan itace ko tare da yanka 2 na farin cuku + pear 1 | 1 kofin oatmeal tare da kirfa + 1 teaspoon na chia tsaba + 1/2 kofin 'ya'yan itace | 2 kwai da aka nikashi da albasa da aka yanka da tumatir + yanka guda biyu na gurasa mai yatsu + ruwan 'ya'yan itace na ruwan 1 |
| Abincin dare | 1 matsakaiciyar ayaba da aka yanka ta rabi kuma aka dumama a cikin microwave na tsawon dakika 3 (sannan a sanya kirfa kadan) | 1 kwalba na gelatin-ba tare da sukari ba | Kofi 1 (200 ml) ruwan kankana mara dadi + fakiti 1 gishiri da gwangwanin ruwa tare da farin cuku |
| Abincin rana / abincin dare | 140 g na gasashen tuna + kofi 1 na dankakken dankalin turawa + kofi 1 na koren wake tare da dafaffun karas da karamin cokali 1 na man zaitun + 1 tanjirin | 1 gasashen turkey fillet + 1/2 kofi na shinkafar ruwan kasa + 1/2 kofin lentil + kofi 1 na latas, arugula, tumatir da salatin albasa, wanda aka dandana tare da cokali 1 na man zaitun, vinegar da mustan mustard + 1 apple | Cokali 4 na naman sa a cikin tumatir tare da miyar zucchini + kofi 1 na salatin salad tare da karas da aka dafa da masara da aka dafa da cokali 1 na man zaitun da ruwan inabi + yanki 1 na guna |
| Bayan abincin dare | 150 mL na yogurt tare da 1/2 kofin 'ya'yan itacen diced | 1/2 kofin muesli hatsi + 240 mL madarar almond | 1 yanki na hatsin rai gurasa tare da yanki 1 da cuku + yanka 2 na avocado. |
Adadin da aka haɗa a cikin menu ya bambanta gwargwadon shekaru, motsa jiki da kuma ko mace tana da wata cuta kuma, sabili da haka, abin da ya fi dacewa shi ne a shawarci masanin abinci mai gina jiki ta yadda za a gudanar da cikakken kimantawa da tsarin abinci mai dacewa da buƙatunta. an yi bayani dalla-dalla. A lokacin shayarwa, yawan kuzari yana ƙaruwa kuma, sabili da haka, jagorancin ƙwararre yana da mahimmanci.
Yaushe zaku sami damar cin abinci mai ƙuntataccen abinci?
Dangane da matan da ke shayarwa, yana da mahimmanci a jira aƙalla watanni 6 don ƙarin takunkumin abinci ya fara, don haka jiki zai zama mafi daidaituwa ga haɓakar hormonal kuma samar da ruwan nono ba zai lalace ba.
Rashin nauyi bayan haihuwa ba abu ne mai sauƙi ba, kasancewar ɗan wahalar ne ga waɗancan iyayen mata da suka kasa shayarwa saboda wasu dalilai. A waɗannan yanayin, mahaifiya na iya cin ɗan ƙaramin ƙuntatawa kafin watanni 6.
Duba karin nasihu a cikin wannan bidiyo don rage kiba bayan haihuwa:
Kayan Labarai
Etoposide Allura
