Mwana wanu wamng'ono tsopano ali m'manja mwanu... Pamodzi ndi chisangalalo chimenecho, kodi pali chisoni pang'ono mumtima mwanu, mukudzifunsa kuti, 'O, chachitika ndi chiyani m'thupi langa? Kodi sindidzakhalanso chimodzimodzi?'? Zimenezo ndi zomwe amayi ambiri amamva, ndipo si inu nokha. Ndani safuna kuchepetsa thupi lomwe adapeza atatha kubereka mwana ndikulowanso m'zovala zawo zakale? Koma palibe chifukwa chodera nkhawa nazo. Tiyeni tikambirane za izi mwatsatanetsatane.
Choyamba chomwe muyenera kumvetsetsa ndichakuti izi zimatenga nthawi yambiri. Ngati munali ndi kulemera kwabwinobwino musanatenge mimba ndipo munangowonjezera kuchuluka komwe dokotala wanu anakuuzani (nthawi zambiri makilogalamu 11-16), mutha kubwerera ku kulemera kwanu kwakale m'miyezi ingapo ndi zakudya zabwino komanso masewera olimbitsa thupi. Koma ngati munali onenepa kwambiri musanatenge mimba, kapena ngati munawonjezera kulemera kwambiri kuposa komwe dokotala wanu anakuuzani, zingatenge chaka chimodzi. Chifukwa chake chofunika kwambiri kukumbukira ndikukhala oleza mtima ndi thupi lanu . Thupi lanu lachita chinthu chodabwitsa. Muyenera kulipatsa nthawi kuti lichire.
1. Musaope kudya zakudya zochepa.
Mungadabwe kumva izi. Koma mwadzidzidzi kuyamba kudya zakudya zokhwima zomwe zimakulepheretsani kudya komanso osadya chilichonse chomwe simungadye kungalepheretse zolinga zanu zochepetsa thupi. Taganizirani izi, mumamva bwanji mukataya zinthu zomwe mumakonda kudya, pakati pa nkhawa, kutopa, komanso kusowa tulo komwe kumabwera chifukwa chokhala ndi mwana watsopano? Pamavuto otere, kunenepa ndi komwe kumachitika.
Choncho, m'malo mongoyang'anira zakudya zanu mosamala, tsatirani zakudya zopatsa thanzi komanso zopatsa thanzi . Idyani mukakhala ndi njala. Komanso, sungani zokhwasula-khwasula zazing'ono komanso zopatsa thanzi pafupi kuti mukhale ndi mphamvu tsiku lonse. Zinthu monga apulo, karoti, ndi biscuit ya tirigu wonse ndi zabwino kwambiri.
Kumbukirani, ngakhale mutayesetsa bwanji kuchepetsa thupi, musachepetse kudya ma calories opitilira 1800 patsiku. Izi ndizofunikira makamaka ngati mukuyamwitsa .
2. Idyani zakudya zopatsa thanzi (Super Foods)
Monga mayi watsopano, thupi lanu limafunika zakudya zokwanira, makamaka ngati mukuyamwitsa. Ndicho chifukwa chake muyenera kusankha zakudya zomwe zili ndi ma calories ochepa komanso mafuta ochepa, koma zokhala ndi zakudya zambiri. Timazitcha 'zakudya zapamwamba'.
| Mtundu wa chakudya | Chakudya chachikulu ndi kufunika kwake |
|---|---|
| Nsomba yamafuta (Chitsanzo: salimoni, sardine, hering'i) | Izi zili ndi omega-3 fatty acid yofunika kwambiri ya DHA , yomwe ndi yofunika kwambiri pakukula bwino kwa ubongo ndi mitsempha ya mwana wanu. |
| Mkaka ndi yogurt | Muli calcium yambiri, yomwe ndi yofunika kwambiri kuti mafupa anu akhale olimba. |
| Nyama yopanda mafuta ambiri, nkhuku, nyemba, ndi mtedza | Zili ndi mafuta ochepa komanso mapuloteni ndi ulusi wambiri. Zimakupatsani mphamvu ndipo zimakuthandizani kuti muzimva kukhuta kwa nthawi yayitali. |
3. Ubwino woyamwitsa makanda
Pali malingaliro osiyanasiyana okhudza ngati kuyamwitsa kumathandizadi kuchepetsa thupi. Kafukufuku wina akusonyeza kuti kuyamwitsa kungakuthandizeni kubwezeretsanso kulemera kwanu kwakale mwachangu, pomwe kafukufuku wina sanawonetse kusiyana kwakukulu.
Komabe, kuyamwitsa mwana ndi mphatso yamtengo wapatali kwambiri yomwe mungapatse mwana wanu. Kumawonjezera chitetezo cha mthupi cha mwana wanu ndipo kuli ndi maubwino ena ambiri azaumoyo. Komanso, kuyamwitsa mwana kungakuwonjezereni ma calories 300 owonjezera muzakudya zanu patsiku. Koma musaganize kuti, "Ndingadye chilichonse chifukwa ndikuyamwitsa mwana," ndipo mudye zakudya zopanda thanzi.
4. Madzi ndi moyo... Imwani madzi ambiri!
Kumwa madzi ambiri tsiku lonse kungathandize kupewa kutaya madzi m'thupi. Kumwa madzi kumathandizanso kuti munthu amve kukhuta, zomwe zingakuthandizeni kupewa kudya mopitirira muyeso. Kafukufuku wina wapeza kuti kumwa madzi kungathandizenso kuti kagayidwe ka thupi kagwire ntchito mwachangu.
Palibe njira yodziwira ngati muyenera kumwa magalasi 8 a madzi patsiku. Njira yabwino yodziwira ndikuyang'anira mtundu wa mkodzo wanu komanso kangati komwe mumapita kuchimbudzi. Ngati mukumwa madzi okwanira, mkodzo wanu uyenera kukhala wachikasu komanso wowala bwino. Muyeneranso kupita kuchimbudzi pafupifupi maola atatu kapena anayi aliwonse.
5. Tiyeni tisunthe pang'ono? Tiyeni tizolowere kuchita masewera olimbitsa thupi.
Sikuti chakudya chokha, komanso kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri paulendowu. Mukamachita masewera olimbitsa thupi, mumawotcha ma calories ndikulimbitsa minofu ndi mafupa anu.
"Kuchita masewera olimbitsa thupi si kungochepetsa thupi chabe. Pali maubwino ambiri ochita masewera olimbitsa thupi kwa mayi watsopano. Kuchita masewera olimbitsa thupi kumathandiza ndi kuvutika maganizo pambuyo pobereka, mavuto ogona, komanso kupsinjika maganizo... zonsezi."
Simuyenera kupita ku malo ochitira masewera olimbitsa thupi kuti muzichita masewera olimbitsa thupi. Ngakhale kungoyenda mwachangu ndi mwana wanu mu stroller ndi masewera olimbitsa thupi abwino a mtima ndi minofu yanu. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata. N'zovuta kupeza mphindi 30 nthawi imodzi ndi mwana watsopano, choncho gawani nthawiyi m'zigawo za mphindi 10.
Chofunika kwambiri!
Koma kumbukirani, makamaka ngati mwachitidwa opaleshoni ya C-section , muyenera kufunsa dokotala wanu musanayambe kuchita masewera olimbitsa thupi. Iye ndiye amene adzakuuzeni nthawi yoyenera kuti thupi lanu liyambe kuchita masewera olimbitsa thupi.
6. Kugona ndi mankhwala abwino kwambiri.
Kugona maola 8 mosalekeza kungaoneke ngati maloto mwana wanu akadzuka usiku. Koma kusagona mokwanira kungakhale chopinga chachikulu pa khama lanu lochepetsa thupi. Kafukufuku wina adapeza kuti amayi omwe amagona maola 5 kapena kuchepera usiku anali ndi mwayi wochepetsa kulemera komwe adapeza panthawi ya mimba kuposa omwe amagona maola 7.
Chifukwa chake n'chosavuta. Mukakhala otopa, thupi lanu limapanga mahomoni ambiri opsinjika monga cortisol . Mahomoni amenewa amathandizira kuti thupi lizilemera. Komanso, mukatopa, simumadziganizira nokha kapena kuphika chakudya chopatsa thanzi. Mumangofuna kugula china chake kusitolo.
Choncho, malangizo omwe amayi athu amapereka akuti, "Gonani mwana wanu akagona," ndi ofunika kwambiri. Muzigona nthawi iliyonse yomwe mungathe masana.
7. Musaope kupempha thandizo.
Ulendo uwu nthawi zina sumakhala wophweka monga momwe mukuganizira. Ngati mukuvutika kuchepetsa thupi, musaope kupempha thandizo. Lankhulani ndi dokotala wanu , ndipo ngati n'kotheka , katswiri wa zakudya . Dokotala wanu angakulangizeni za kuchuluka kwa kulemera komwe muyenera kuchepetsa komanso nthawi yoyenera kuyamba kuchita masewera olimbitsa thupi. Katswiri wa zakudya angakuthandizeni kupanga dongosolo labwino, lotetezeka, komanso lothandiza la zakudya zanu.
Uthenga Wopita Nawo Kunyumba
- Musafulumire kuchepetsa thupi. Thupi lanu lachita ntchito yabwino kwambiri. Lipatseni nthawi yoti muchire.
- M'malo modya zakudya zopatsa thanzi, tsatirani zakudya zopatsa thanzi komanso zopatsa thanzi. Makamaka onjezerani zakudya zopatsa thanzi kwambiri.
- Imwani madzi ambiri ndipo gonani mokwanira momwe mungathere. Izi ziwiri ndizofunikira kwambiri pochepetsa thupi.
- Yambani ndi masewera olimbitsa thupi osavuta, monga kuyenda, mukalandira upangiri wa dokotala. Chilolezo cha dokotala n'chofunikira, makamaka ngati munachita opaleshoni ya opaleshoni.
- Simuli nokha paulendowu. Ngati kuli kofunikira, funsani upangiri kwa dokotala wanu kapena katswiri wa zakudya.
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