Bara uru nri maka lactating nne - ifelata mfe!

N'oge ime, nwanyi-ebukwu ibu. N'eziokwu, ọ bụ 13-15 n'arọ, nke na-ahapụ onwe-ha na post-Natal oge. Ahụmahụ nchegbu na-eme ka usoro. Ma mgbe kilogram abịa na ọtụtụ ibu quantities na ha onwe ha na-achọghị ịhapụ. Ihe mere nke a nwere ike ịbụ a ọnụ ke moto ọrụ ma ọ bụ ọchịchọ na-eri "abụọ". The mkpa ida ndị extra mpịakọta nke ahụ emee site N'ọnwa nke atọ mgbe a mụrụ ya. Ọ bụ n'oge a bụ na ọdabara nri maka lactating nne. Ifelata, ma ghara imerụ lactation, ọ dị mkpa ime na ekwukwa n'akwụkwọ itule.

Olee otú na-eri ifelata ara mum

Ike na-eri nri na-emepụta a nnukwu ego nke mmiri ara ehi adịghị mkpa. Iji dịkwuo lactation bara uru mma oriri, ọtụtụ mmiri, enweghị nchegbu. N'ụbọchị mkpa ka ị na-aṅụ ọbụlagodi 2 lita mmiri, na-agbakwunye ka nri nke mkpụrụ ọṅụṅụ, herbal teas, mkpụrụ ọṅụṅụ. Karịsịa na okpomọkụ na-ekpo ọkụ oge. Bara uru nri maka ara nne ifelata, na-agụnye nile di iche iche nke na ngwaahịa, na mgbakwunye na meats, marinades, pickles, allergenic oriri, na mmanya. Ọtụtụ n'ime ụkpụrụ nke kwesịrị ekwesị oriri na-edozi na nwanyị na-amụta ihe n'oge ime. Ahu ya na-enye n'ókè banyere ihe bụ omume na ihe ga-eme ka nsogbu. Mgbe oge nke ara na enwetara nkà kwukwara na ndepụta nke ihe oriri nke na-ezi ihe ndị nne, ma nwere ike ime ka allergies na nwa.

Nri maka ara nne na colic

Ọ cramps na bloating - akpa ihe ịrịba ama nke nri allergies na ụmụ. Nke a na-esochi ya bụ ntiwapụ na akpụkpọ, na imebi nke oche. Iji zere ndị dị otú ahụ na-esi nke ogbenye na-eri àgwà, mkpa ka i tinye gị nri oriri otu otu. N'ihi na ụbọchị abụọ, ọ ga-abụ doro anya ma nwa mkpatụ ka ọhụrụ kwesịrị. E nwere ndepụta nke nwere nri allergens, nke Ewezuga na nri nwa ara na nne na colic na ụmụ.

List nke ngwaahịa na-eme ka nri ahu anataghi na ụmụ ọhụrụ:

1. Ọdụdụ meats, ike efere, e ghere eghe na-akwụ anwụrụ ọkụ nri.
2. Erimeri na efere ha.
3. Pumpkins, tomato, eyịm, kabeeji, garlic, cucumber, karọt, horseradish.
4. Condiments na seasonings.
5. Sauces, dị ka Mayonezi na tomato kechoopu.
6. Mmiri ara ehi na ude, ude nke wheat na mmiri ara ehi.
7. Unere, strawberries, citrus mkpụrụ osisi, kiwi, mkpụrụ vaịn.
8. Chocolate na-atọ ụtọ pastries.
9. Carbonated na-aba n'anya.

Wezuga ndị a ihe oriri kpamkpam wee ghara nwetara. Ọ ga-amachi ha oriri na kwa nri.

Gịnị nwere ike na-eri

E nwere a nri maka lactating nne, ebe menu bụ kwesịrị ekwesị maka ụbọchị ọ bụla. Oriri nke a nri di mma na e dere ihe ndị 1400 - 1500 kcal kwa ụbọchị. Ọ ga jupụta ọzọ 500 - 600 calories na-efu nke mkpụrụ osisi ma ọ "goodies" ịnọgide na-enwe a ọma na ọnọdụ. Ndị dị otú ahụ a nri maka ara nne ifelata ga-bụghị naanị ifelata, ma melite digestive usoro. N'ụbọchị a ga-iwesa 150 g protein, 100 g abụba, 500 g carbohydrates, 2 lita mmiri, akwụkwọ nri na mkpụrụ osisi na obere obere, a mmiri mmiri ma ọ bụ a vitamin mgbagwoju mbadamba. Ọ bụ na nke a set nwere a kwa ụbọchị dose nke calories.

Sample Ezi ntụziaka site gbakọrọ kalori menu dịgasị iche iche

Nri ụtụtụ (nhọrọ)

• 30 g flakes na yoghurt ma ọ bụ ihe ọṅụṅụ, banana;
• tost nke bran achịcha na 25 grams nke "Edam" grated cheese.

Lunch (nhọrọ)

• Mpekere abụọ achịcha, otu iberi nke ham, adụ mustard, 25 g nke Edam cheese, obere abụba yoghurt a obere beaker;
• 150 g poteto sie ma fesa na grated cheese (25 g), salad tomato, peach ma ọ bụ ube;
• raw akwukwo nri salad na bred, ihe ọṅụṅụ nke lemon ihendori, Edam cheese (12 g), sunflower mmanụ (1 teaspoon) na a obere ọka bun.

Nri abalị (nhọrọ)

• chicken ụkwụ (200 g skinless) grilled, 120 g poteto sie, braised carrots na green beans (50 g), oroma;
• spaghetti (75 g na nri) na ihendori. N'ihu Efrata: 50 grams nke minced anụ enweghị abụba, mkpọ tomato, garlic na herbs, 25 g nke cheese "Edam". Akụkụ nri: salad akwụkwọ nri. Green apple.

Snacks na n'etiti nri

• 25 g nke ala-abụba obi cheese, abụọ achịcha, sliced tomato;
• mpempe bisikiiti na ọtụtụ mkpụrụ vaịn;
• obere achicha na jam;
• crackers na compote.

N'ihi na kacha utịp na-agbapụta n'ahụ nke ngafe ibu ga-mkpa mgbe nile mmega ahụ na nri maka ara nne. Ifelata, ga-ezu ugboro atọ n'izu ruo otu awa ma ọ bụ na-arụsi mma aerobics. N'ihi ga-ewe oge!