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Kurera huremu kunoitika panguva yepamuviri. Kurema kunowanikwa panguva yekuzvitakura kwakabatana neako pre-nhumbu muviri mass index (BMI). BMI chiyero chemafuta emuviri anoenderana nekureba uye huremu. Kuwana huwandu hwakaringana hwehuremu panguva yekuzvitakura kwakakosha kune hutano hwenguva refu iwe nemwana wako.
Chii chinonzi Kubata Pamuviri?
Muviri wemukadzi unoshanduka panguva yekuzvitakura kuona kuti mwana wake asati azvarwa anowana chikafu chakaringana chinodiwa mukukura kwemwana. Vakadzi vanowanzo wedzera huremu mumwedzi yekupedzisira yepamuviri pane mwedzi mishoma yekutanga. Sekureva kweongororo yakaburitswa muAmerican Journal of Obstetrics uye Gynecology, kuwedzera uremu hwepamuviri kunosanganisira mwana, amniotic fluid, placenta, ropa, nyama yemumazamu, kuwedzera kwechibereko uye mamwe mafuta [1] . Mafuta ekuwedzera anochengetwa sesimba rinodiwa panguva yekuzvarwa nekuyamwisa.
Zvinoenderana nemazano akakurudzirwa eU.S.Institute of Medicine (IOM), vakadzi vane huremu hwese vasati vabata nhumbu yeBMI iri pakati pe18.5 ne24.9 inowana pakati pe11.5 ne16 kg pahuremu panguva yepamuviri. [piri] . Nekudaro, vakadzi vazhinji vanowana zvinopfuura huwandu hwakakurudzirwa hwehuremu panguva yekuzvitakura uye izvi zvinoita kuti mwana azvarwe akakurisa, izvo zvinogona kutungamira pakuvhiiwa kweKesari uye kufutisa panguva yehucheche uye zvakare zvinowedzera mukana wekufutisa pakati pavanaamai [3] .
Kubatirira pakubata nhumbu mushure mekubata kwako kunogona kutungamira kune njodzi yakawedzera yezvinetso zvehutano senge chirwere chemwoyo, chirwere cheshuga uye kufutisa [piri] .
Nekudaro, zvakakosha kudzikisa huremu mushure mekuzvitakura kudzikisa njodzi yeaya matambudziko ehutano. Takanyora pasi mamwe matipi anoshanda ekudzora huremu hwevacheche mushure mekuzvitakura.
1. Kuyamwisa
Zvimwe zvidzidzo zvinoratidza kuti kuyamwisa kunogona kubatsira mukurasikirwa nepashure pokubereka. Chidzidzo che2019 chakaratidza kuti kuyamwisa kunogona kubatsira mukudzikira uremu mushure mekubata. Nekudaro, mukati memwedzi mitatu yekutanga yekuyamwisa iyo shanduko muhuremu hwako inogona kunge isingaoneke nekuda kwekuwedzera koriori kudya uye kudzikira kwekuita basa panguva yekuyamwisa [4] .
Pamusoro pezvo, kuyamwisa mwana wako kwakakosha mukati memwedzi mitanhatu yekutanga kana yakareba sezvo mukaka wemuzamu unopa hutano, inosimbisa hutachiona uye inoderedza njodzi yezvirwere muvacheche vachangozvarwa. [5] .
2. Inwa mvura yakawanda
Kuchengeta muviri wako uine hydrated mushure mekuzvitakura kwakakosha sezvo zvakaratidzwa kuwedzera kugadzirwa kwemukaka wemukaka [6] . Zvakare, ongororo dzinoverengeka dzakaratidza kuti vanaamai vanofanirwa kuwedzera kunwa kwavo kwemvura panguva uye mushure mekuzvitakura [7] [8] .
Semutemo wakajairwa, zvidzidzo zvakaratidza kuti kunwa mvura yakawanda kunowedzera manzwiro ekuzara, ayo anogona kubatsira mukuremerwa uremu [9] . Nekudaro, zvidzidzo hazviwirirane nezvemvura yekushandisa uye mushure mekusununguka uremu.
3. Wana nguva yakakwana yokurara
Kusawana zvakakwana kurara kunogona kukanganisa huremu hwako. Chidzidzo chekuongorora chakaratidza kuti kushomeka kwekurara kunogona kuwedzera kuwedzera huremu mushure mekuzvitakura [10] .
4. Idya chikafu chine utano
Kudya kune hutano pamwe chete nekurovedza muviri kunoitisa chikamu chakakura mushure mekuberekwa kwehuremu. Kudya zvine hutano uye zvine hutano zvakadai semichero, miriwo, zviyo zvese, mapuroteni uye mukaka zvinopa muviri wako huwandu hwakakosha hwezvinhu zvinovaka muviri uye zvakare zvinobatsira mukurema [gumi neimwe] [12] .
5. Dzivisa chikafu chakagadzirwa
Chikafu chakagadzirwa chinotakurwa nemafuta asina hutano, munyu, shuga uye macalorie anokuvadza kuhutano hwako uye zvinobatsira mukuwedzera huremu. Nekudaro, zvinokurudzirwa kudzikisa kudyiwa kwezviyo zvakanatswa uye zvinwiwa zvinotapira uye kuwedzera kudyiwa kwechikafu chitsva, chine huturu hwakadai semichero, miriwo, zviyo zvese, mafuta ane hutano uye bhinzi [13] .
6. Dzivisa zvine shuga yakawanda
Chikafu chine shuga yakawedzerwa ishuga zvinotapira zvinwiwa, majusi emichero, makeke, mabhisikiti uye mapakeji. Zvikafu izvi zvakaratidzwa kuwedzera huremu sezvo zviine macalorie mazhinji. Zvidzidzo zvakaratidza kuti kudzivirira huremu mushure mekuzvitakura, dzivirira chikafu chine shuga yakawanda senge zvinwiwa zvinotapira, soda uye madhiri. [14 ].
7. Idya zvinwiwa zvine utano
Nzara shuwa inogona kuuya chero nguva uye izvo hazvireve kuti iwe unosvikira kubhokisi remakuki kana mabhisikiti. Izvi zvekudya zvakakwirisa macalorie uye neshuga yakawedzerwa izvo zvinobatsira mukuwedzera kuwedzera huremu. Kuti uderedze uremu hwemwana zvinobudirira mushure mekuzvitakura, tsvaga zvekudya zvine hutano kuti udzivise nzara yako, iyo inosanganisira nzungu dzakasanganiswa, michero mitsva, miriwo ine hummus, yogati yechiGreek ine granola yakagadzirwa [gumi neshanu] .
8. Usatevera chero kudya
Mushure mekusununguka mwana wako, muviri wako unoda huwandu hwakawanda hwechikafu kuti ikupe simba uye ikubatsire kupora. Kuteedzera chero kudya kunokutadzisa kubva kudya zvimwe zvekudya izvo zvine sosi yakanaka yezvinhu zvinovaka muviri. Idya zvinyowani uye zvine hutano chikafu sezvo zvakapfuma mufaera, mapuroteni uye zvimwe zvakakosha zvinovaka muviri izvo zvinobatsira iwe kudzikisa huremu [16] .
9. Dzidzira kudya zvine pfungwa
Kudya zvine njere ndiko kuziva kwechikafu panguva iyo iwe uchiri kudya chikafu chako. Inobatsira iwe kunakirwa nechikafu chako nekukubvumidza iwe kuti uwane kwese kuravira uye kuravira kwechikafu. Kutsenga chikafu chako zvishoma nezvishoma kwave kuchiratidzwa kuti kudzikise njodzi yekufutisa uye kubatsira mukutakura uremu [17] .
10. Rovedza muviri
Chiitwa chemuviri chakakosha mushure mekuzvitakura sezvo chinodzikisa njodzi yekufutisa uye zvinobatsira mukudzikira uremu. Ongororo zhinji dzakaratidza kusangana pakati pekurovedza muviri uye postpartum uremu [18] [19] .
Nekudaro, ita shuwa kuti iwe usaite chero anonetsa mabasa epanyama. Edza kuita maitiro akareruka sekufamba, kuchovha bhasikoro kana kumhanya.
Ongorora: Kumbira chiremba wako kuti ndeupi rudzi rwezviitwa zvaunogona kuita zvakachengeteka.
11. Tarisa chikamu chemazana
Kuchengeta huwandu hwesimba remugove wako kwakakosha kana zvasvika pakurasikirwa nehuremu sezvo zvichikubatsira iwe kuziva kuti uri kudya zvakadii uye kana uri kusangana nematambudziko mune yako chirongwa chekudya. Iwe unogona kuchengeta cheki pane kunwiwa kwechikafu chako nekuchengetedza diary yezvokudya.
12. Dzivisa kunwa doro
Doro kunwiwa kwakabatanidzwa nekurema uye kufutisa. Zvidzidzo zvakaratidza kuti kunwa doro kunotungamira mushure mekusununguka uremu [makumi maviri] . Uye zvakare, CDC inokurudzira vanaamai vanoyamwisa kudzivirira kunwa doro sezvo zvichikanganisa kukura nekukura kwemucheche [makumi maviri nerimwe] .
13. Usanetseke
Kushungurudzika uye kushushikana zvakajairika panguva yekusununguka. Ongororo dzinoverengeka dzakaratidza kuti kushushikana uye kushushikana kunowedzera mukana wepashure pekusununguka uremu. Kuti uderedze huremu zvinobudirira, ziva izvo zviri kukushungurudza uye tsvaga nzira dzekuzvibata nazvo. Kana iwe uri kuwana dambudziko rekutsungirira nazvo, usanzwa kutya kutya kutsvaga rubatsiro [22] [2. 3] .
14. Gadzirisa zvinangwa zvako
Kana iwe wakatsunga kudzikisa huremu mushure mekuzvitakura, tevedzera chinangwa chaicho chinokubatsira iwe kuwana mibairo yakanaka. Chengetedza chirongwa chakanaka chekudya uye chiitiko chemuviri sezvo zvichizokubatsira iwe kuzadzisa yako uremu chinangwa.
Ndeipi Nguva Yakakodzera Yekudzora Kurema Mushure mePamuviri?
Muviri wako unoda nguva yekupora uye kupora kubva pakuzvara. Kana iwe ukatanga kudzikira uremu munguva pfupi mushure mekuzvara kwako, muviri wako unotora nguva yakareba kuti uwanezve. Kana iwe uri kuyamwisa, mirira kusvikira mwana wako atendeuka ane mwedzi miviri yekuzvarwa uye mukaka wako wemukaka waunopa wakajairika.
Sekureva kweU.S. National Library yeMishonga, iwe unofanirwa kuronga kudzokera kuhuremu hwako hwakajairika nemwedzi mitanhatu kusvika gumi nemiviri mushure mekusununguka.
Kazhinji FAQs
Mubvunzo.Zvinotora nguva yakareba sei kuti uremu mwana uremu postpartum?
TO. Vakadzi vazhinji vanorasikirwa nehafu yehuremu hwevacheche nemavhiki matanhatu mushure mekusununguka uye hwese huremu hunodururwa pamwedzi yakati wandei inotevera.
Q. Ndeapi madyo ari nani mushure mekubata?
TO. Kudya kwakapfuma muzvikafu zvine hutano senge yakaonda mapuroteni, hove, michero, miriwo, zviyo zvese, nyemba uye mukaka zvakanakisa mushure mekuzvitakura.
Q. Zvinotora nguva yakareba sei kuti muviri wemukadzi upore zvizere kubva pakubata?
TO. Kupora zvizere kubva pakubata kunogona kutora nguva. Vakadzi vazhinji vanopora nemasvondo matanhatu kusvika masere, nepo vamwe vangatora nguva yakareba kupfuura iyi.
