Yini Ngidla umdlezane ukulondoloza lactation

Kuyinto engenakwenzeka overestimate ukubaluleka ibele, okulotshiwe inombolo omkhulu izincwadi, izincwajana ezingangomagazini, izincwadi kanye nezinye izinto ezibhaliwe. Izinzuzo ubisi lwebele ukuze umntwana, eyaziwa mhlawumbe, ukuze wonke umuntu wesifazane. ubisi lwebele zabesifazane - kungukudla efaneleka kakhulu yokwenza umntwana ezinyangeni zokuqala eyisithupha yokuphila kwakhe. Iqukethe zonke izinto eziyigugu kakhulu ayadingeka ukuze nokukhula okuvamile ingane, ukuthuthukiswa kobuchopho futhi umbono, ukwakheka amasosha omzimba. Ngaphezu kwalokho, zonke lezi izinto zikhona ubuningi kwesokudla futhi isilinganiso esifanelekile, kulula ukuba sikwazi ukugaya matasa ngokugcwele umzimba wengane.

Kulesi sihloko, ake sixoxe ngalokho nawe ungadla owesifazane ibele ukuze silondoloze lactation, okungukuthi, ukwakheka webele ubisi kuze kube uphawu. Ngenxa yokudla egcwele futhi zihlukahlukene kuphela anganikeza unina kudingeka umthamo wansuku zonke ubisi.

Okokuqala, ukudla nabancelisayo Ukudla akubandakanyi noma yiphi komkhawulo ukudla ngaphandle Izimo yezokwelapha ekhethekile. Futhi kungenzeka ukuthi noma yimuphi owesifazane owayefuna ukulahlekelwa isisindo ngokushesha ngemuva kokubeletha, kufanele azikuncishi ekudleni kwakho. Kunalokho, udle nsuku zonke kumele kunyuke ngo-cishe ingxenye yesithathu. Kufanele imumathe mayelana 120-130 amagremu amathathu amaprotheni, 100-110 amagremu of fat, 500-600 amagremu of carbohydrate futhi abe caloric 3200-3500 kcal. Kufanele udle kahlanu noma kasithupha ngosuku futhi niphuza nabathelisi mayelana 2.5 amalitha uketshezi. Kodwa ungaphuzi ezingaphezu kuka okufunayo, ngoba ngeke ukwandisa yilo inani ubisi.

Ngakho ukuthi ungaba umdlezane yokudla wakhe wayelinganisela? Okokuqala, kumelwe kudle eziningi ezanele ukudla ocebile amaprotheni, kuhlanganise webele. Usuku abesifazane ubuhlengikazi kuyoba okwanele ukuba baphuze mayelana 500 ml imikhiqizo ubisi isibilile kanye 200 ml yobisi. Kuyadingeka ukuba makudle ephansi fat yenkomo, inkukhu, inyama yengulube, unogwaja, turkey noma abilisiwe noma iyisitshulu. Lezi zilwane ebaluleke kunayo izinhlanzi - a carp, perch ne-cod. Futhi, mhlawumbe nsuku zonke ukudla mayelana 40 amagremu ushizi durum futhi mayelana 100 amagremu izaqheqhe isilinganiso lokucuketfwe fat.

Okwesibili, amanoni ekudleni abesifazane kufanele kube kokubili isilwane futhi imvelaphi zemifino. 50 amagremu ibhotela 30 amagremu samafutha zemifino kwakwanele. ukusetshenziswa Ngaphezu kwalokho, kungcono zamafutha omnqumo, okuyinto abacebile eyigugu unsaturated okunamafutha acid. Futhi e ekudleni nsuku kungafaka ambalwa wezipuni ubisi fat ngesimo ukhilimu obukhulu.

Okwesithathu, kubalulekile ukuba ayiyeke le inhlama-amakhekhe nesinkwa esimhlophe esivuna imikhiqizo ebhikawozi kusuka ufulawa kakolweni nokusanhlamvu kusuka okusanhlamvu lonke. Njengoba for iziphuzo, udinga makudle izithelo iyisitshulu, non-carbonated lamanzi esiphethu. Buyadingeka ukuphuza zezinkambi ngaphandle izithasiselo. Qaphela - ayo.

Inani eliyisisekelo nosawoti amaminerali kanye ukulandelela izakhi kanye amavithamini umdlezane uthola kanye nemifino nezithelo. Uma kungenzeka, kungcono kakhulu ukunquma ukuthi udle imifino: isitshalo seqanda, zucchini, ithanga, iklabishi, ukhukhamba, uphizi oluhlaza, itheniphu, ulethisi, utamatisi.

Yini ukudla umdlezane, uma eyoba imifino? Yena udinga zandiswe ekudleni kwabo kwansuku zonke inani lokudla equkethe vitamin B12, zinc ne-calcium. Ngoba esinye sezici ezibaluleke kakhulu ukuthi ithola umntwana ekhula nge ubisi lukamama. Futhi mhlawumbe, abesifazane imifino udinga ukuthatha extra izakhiwo amaprotheni-amaminerali vitiminnye.

Ukwenza uhlu lokho ungaba umama lactating, ingasaphathwa yokuthi ngeke ibe khona. Lawa: inyama, ekheniwe futhi ukudla zicwiliswe, kakhulu okunamafutha, okunosawoti, ukudla okubabayo, babelungisa ukudla, ikhofi, uju, ushokoledi, kwasolwandle, ezisawolintshi, strawberry. Akunakwenzeka ukuthi uphuze decoction we hawthorn, clover, ginseng. A isithako nomuthi we camomile, peppermint, sage, hop Izigaxa ukunciphisa lactation.

Manje ngoba sewuyazi ukuthi ukuthi ungaba umama lactating, yilowo nalowo wesifazane uzokwazi ngokuzimela ukuhlela ekudleni kwakho ukuze silondoloze lactation evamile.