A cikin watanni tara, zaka sami nauyin nauyi, kuma kana buƙatar yawancin watanni don sauke shi kuma kada ku cutar da lafiyar ku da adadi a lokaci guda. Bisa ga ka'idar, mahaifiyar mahaifiyar tana buƙatar ƙarin calories 600 a kowace rana don tabbatar da abinci mai kyau ga kanta da jariri. Kafin kafin ciki da kuma lokacin da nauyinka ya kasance a kasa da na al'ada, zaka buƙaci karin adadin kuzari, idan nauyin ya kai sama da na al'ada, zaka buƙaci adadin kuzari kaɗan, yayin da za a yi amfani da ƙananan maniyyi a hankali kuma a rage.
A lokacin lactation, tasirin metabolism yana ƙaruwa, tun da yawan adadin calories da aka ba da shawarar za'a iya karuwa. Don rage kome yayin ciyar da jaririn, kana buƙatar samun calories da ake buƙata.
Darajar lokacin lactation
Tsaran Kasawar Kari na Kari
Za ta iya ba ku da yaron ku da abinci mai kyau. Yayinda aka bada iyakokin iyaye mata masu cinyewa su cinye adadin kuzari 2000 a kowace rana, abin da ke cikin abincin ya kamata a daidaita. Idan akwai ƙananan calories, yawancin iyayen mata ba zasu karbi yawan adadin adadin kuzari don tabbatar da lafiya da lafiyar jiki ba.
Sanya manufa, ainihin manufar shine a rage yawan nauyi ta hanyar 1 kg kowace wata, kuma idan kun kasance jujjuya kafin haihuwa, to, kuna buƙatar rage dan kadan, da ƙasa da 1 kg, idan nauyinku ya kasa kasa.
Ayyukan jiki
A cikin rana, ba sa'a daya daga lokacinka zuwa aikin jiki. Ya kamata ya zama irin ayyukan da za ku ji daɗi kuma ba ku yarda ku rabu da yaro ba, to amma ba za ku bar komai ba. Don mahaifiyar wani nau'i na motsa jiki na iya yin tafiya tare da yaro a cikin na'urar sling, akalla sa'a daya a rana. Saurin tafiya, lokacin da yaron yake cikin sling, ya ƙone calories 400. Sa'an nan kuma nauyin kaya da ƙananan kayan abinci, tare da ragowar calories 500 a kowace rana, da kuma mako guda na calories 3,500, zai rage nauyin kilo 400 a mako. Ya kamata a yi motsi jiki bayan ciyar da jariri, saboda bayan da ƙirjin ya zama komai kuma bazai yi nauyi ba. A matsanancin kaya, kina buƙatar ɗaukar tagulla wanda zai taimaka wa ƙirjinka da kyau, kuma kada ku shafa katsiyoyi, kuyi amfani da takalma mai taushi.
Hanyar nauyin aikin jiki shine yin iyo. Wasu mata, yin amfani da fiye da kwana biyu a mako, sun yi iƙirarin cewa sun rage madara. A lokuta inda yatsun sukayi aiki, misali, lokacin da suke tsallewa ta hanyar kirtani, abun ciki na lactic acid a madara nono zai iya karuwa kuma yara ba su da yalwa don shan irin wannan madara bayan mums. Saboda haka, yaro ya kamata a ciyar da shi kafin azuzuwan, zai fi kyau ga yaron da mahaifiyarsa. Kuma mahaifiyar mahaifiyar zata iya ba da shawarar irin wannan motsa jiki, wanda ya dace da wannan mace.
Yi rikodin sakamakon
Idan kun kasance cikin sannu a hankali kuna jin nauyi, kuna jin dadi, yayin da yaron ya yi farin ciki kuma ya bunƙasa, madara nono bai rage ba, wanda ke nufin cewa kuna buga yawan adadin adadin kuzari a gare ku.
Lokacin da mahaifiyarsa ta sami "nauyin ma'auni", ta ci karin calories 500 a kowace rana, ba tare da ƙara nauyi ba. Wannan adadi ya dogara ne akan ko nauyin da kake da shi a gaban lactation ya kasa ko wuce kima, kuma ya dogara da jikinka. Idan cikin mako daya ka rasa fiye da ɗaya laban a cikin nauyi, to, watakila ka ci kasa da wajibi. Dole ne ku tuntuɓi likita ko likita don cin abinci mai kyau. Kuma idan kun aiwatar da shirin da aka tsara kuma har yanzu yana da nauyi, za ku iya cin abinci mai yawa.
Kuma a ƙarshe, a yayin da ake shan nono, nauyin ku zai rage da 1 kg kowace wata. Wannan ba tare da kwarewar jiki ba har sa'a daya kuma lokacin cinye adadin kuzari 2000 a rana. Duk wannan ba zai cutar da kai da yaro ba.