Kodi mungayambe bwanji kuchira pambuyo pokubereka?

Kudikirira nthawi ya mwanayo ndi nthawi yovuta kwambiri kwa mkazi aliyense komanso kupsinjika kwa thupi lake. Kawirikawiri amayi atakhala ndi mimba aang'ono sangabwere kudzakhazikika kwa nthawi yayitali, ndipo mawonekedwe awo ndi mawonekedwe awo amasiyidwa kwambiri. Pakalipano, mtsikana aliyense m'moyo amafuna kukhala wokongola ndi wokongola kwa amuna kapena akazi.

Izi ziyenera kukumbukira kuti thupi la mayi wamng'ono atatenga mimba ndi kubala ndibwino kwambiri, ndipo saloledwa kugwiritsira ntchito masewera olimbitsa thupi kuti abwezeretse chiwerengerocho. Komanso, atsikana ambiri atangoyamba kutenga mimba amayamba kuyamwa, ndipo ntchito yowonjezera ikhoza kuwononga lactation.

M'nkhani ino, tikukuuzani zomwe ziyenera kuphatikizapo pulogalamu yowonongeka kwa postpartum, ndipo komwe kuli bwino kuyamba kubwerera ku mitundu yakale nthawi yochepa kwambiri, koma musawononge thanzi lanu.

Kubwezeretsa kwa chiwerengerocho atabereka

Pambuyo pa kuonekera kwa mwanayo, azimayi achichepere akhoza kukhala ndi nkhawa kwambiri chifukwa cha kusintha kwawo. Kuti mubwerere mwamsanga, muyenera kuyamba, choyamba, ndi kukonza zakudya ndi moyo.

Yambani kuwerengera zopatsa mphamvu - tsiku lomwe muyenera kudya pafupifupi 2500 kcal kuganizira zonse zodyera. Idyani maola awiri onse awiri, koma dulani gawoli kuti lisachepera. Yesetsani kupewa zakudya zopangidwa ndi ufa, maswiti, zakudya zam'chitini, kusuta fodya, ndipo panthawi yomweyi yesetsani kumwera mochuluka momwe mungathere, kupatsa makondomu, makina a compotes ndi amchere.

Kuwonjezera apo, onetsetsani kuti mupereka nthawi yokwanira yoyenda ndi mwana wanu, nthawi zonse tengani madzi osiyanitsa, ndipo mwamsanga mutatha, mugwiritseni ntchito anti-cellulite kirimu ndi misala.

Zochita zobwezeretsa chiwerengerocho atabereka ndipo, makamaka, kukonzanso mimba yolumala, ziyenera kuchitidwa mosamalitsa. Kwa miyezi iwiri yoyamba kubereka, mungagwiritse ntchito zinthu zolimbitsa thupizo mofulumira, ndikuwombera manja ndi makilogalamu olemera makilogalamu imodzi ogwiritsidwa ntchito, masewera ndi miyendo ndi chithandizo chothandizira.

Kubwezeretsa tsitsi pambuyo pa kubereka

Kusintha kwa mahomoni kumayenderana ndi nthawi ya mimba ndi kubadwa, Nthawi zambiri amachititsa kuti tsitsi lisawonongeke, kuwonjezeka kwawo kumakhala kovuta komanso mavuto ena. Pofuna kuthetsa vutolo, muyenera kutenga mavitamini apadera kuti mubwezeretse pakabereka mwana.

Lero mu pharmacy iliyonse mukhoza kugula ma multitivitamin ambiri makina oyamwitsa. Ngati mukufuna kuti tsitsi lanu likhale lachangu komanso lokongola m'kanthawi kochepa, onetsetsani kuti mavitaminiwa ali ndi chitsulo, folic acid, sulfure, zinki ndi vitamini B12.

Kuwonjezera apo, mu zakudya zanu ndi zothandiza kupanga zakudya zowonjezera mu zinthu izi - sipinachi, nyanja kale, kaloti ndi walnuts.