I-Dietitian Busts i-Postpartum Myth: Ukuncancisa kundenze ndafumana ubunzima

Umxholo

• Ukuncancisa kunokukunceda ukunciphisa umzimba, batsho
• Kuyavela, ayisosithembiso sokulahleka kobunzima bam amaphupha am emva kokubeleka
• 1. ‘Utye isibini’ (ngokoqobo)
• 2. Uyafana, ulambile ngokwenene
• 3. Uthatha ubuthongo (ngokucacileyo…)
• 4. IiHormone, ii-schmormones
• 5. Unexinzelelo (akumangalisi)
• 6. Uyasokola nonikezelo
• Ke, kwenzeka ntoni kum?

Ukuncancisa kuya kukwenza ulahlekelwe ngumzimba ngokukhawuleza, batsho njalo. Kanye xa wawucinga ukuba le yimpumelelo yobufazi, i-RD icacisa ukuba kutheni kungasoloko kunjalo.

Kukho isihogo soxinzelelo oluninzi koomama ukuba "babuyisele umva" emva kokubeleka, kwaye akukho namnye owaziyo ukuba ngaphezu komama omtsha wasebukhosini. Xa uMeghan Markle wayephuma okokuqala kunye nosana uSussex omtsha nolumnandi, kwabakho incoko eninzi malunga nentsalela "yengqushu yosana" njengesixa sakhe sovuyo.

Ngelixa oomama abaninzi (kubandakanya nam) beqhwaba uMeghan ngokunyikimisa umsele onebhanti okonyusa ukubeleka kwakhe emva kokubeleka (kuba molo, bubomi bokwenyani), yayizizimvo zokulandelwa endikuvileyo ezandenza ndangcangcazela.

"Yinto eqhelekile leyo, kodwa uya kuwola ngokukhawuleza ukuba uyancancisa."

Ukuncancisa kunokukunceda ukunciphisa umzimba, batsho

Ewe ewe, bendisazi kakuhle eso sithembiso. Nam ndakhokelwa ekubeni ndikholelwe ukuba ukuncancisa ibingalingani "noMceli mngeni wokulahleka kweyona nto inkulu" ekhaya (okanye mhlawumbi kubuhlungu ngakumbi ukuba ubunomntwana olumayo njengam).

Ndifundiswe ukuba ngeseshoni nganye ebhobhini, ezozibambo zothando kunye nesisu sepokotho ziya kunyibilika kwaye ndiza kuba rockin 'umntwana wam wangaphambi kosana, unyango lwangaphambi kokuzala, kunye nejean yangaphambi komtshato ngaphandle kwexesha.

Heck, abanye oomama kumaqela am eFacebook bandixelele ukuba banokuphinda bangene kwiimpahla zabo zamabanga aphakamileyo, ukanti, abade bashiye ukhuko lwabo. Ewe! Okokugqibela, uloyiso lokuba ngumfazi!

Bonke obu bulumko bobumama benza ingqiqo ngokupheleleyo kwingqondo yam eqhutywa yisayensi njengoko kuqikelelwa ukuba utshisa malunga neekhalori ezingama-20 ngeyuniyile nganye yobisi lwebele. Ukuyibeka ngokwam buqu, ngenxa yohambo lwam oluninzi lokuncancisa, bendipompa malunga ne-1,300 yeemililitha zobisi lwebele ngosuku, ezinokulingana nama-900 eekhalori ezongeziweyo.

Yenza imatriki encinci yenkukhu kwaye bekufanele ukuba ndiye ndalahla ngaphezulu kweepawundi ezisixhenxe inyanga nenyanga ngaphandle kokutshintsha indlela enditya ngayo okanye inkqubo yokuzilolonga. Ulibale iBarrycamp yeBarry, nje ukuzala umntwana kwaye ubafumane kwi-boob.

Kuyavela, ayisosithembiso sokulahleka kobunzima bam amaphupha am emva kokubeleka

Kodwa yeha, imizimba yethu ayisebenzi ngokungathi ibiya kwenza kwiklasi yokubala, ngakumbi xa kukho iihomoni ezichaphazelekayo. Kwimeko apho-ndingumntu otya ukutya kwaye ndiyancancisa, kokukhona ukuthoba umzimba kwam kuyekile, kwaye ndaqala ukutyeba.

Kwaye kubonakala ukuba andindedwa. uqaphele ukuba isabelo sengonyama kwizifundo zokuncancisa kunye nasemva kokubeleka ukunciphisa umzimba kufumanise ukuba ukuncancisa akutshintshanga inani kwisikali.

Umm, yintoni? Emva kokunyamezela ukugula kwasekuseni, ukulala, ukuzalwa, kunye nenkohlakalo yosana olungenamazinyo olukhukulayo kwingono yakho eluhlaza ekrazukileyo amatyeli aliqela ngemini, ungacinga ukuba indalo iphela ingasinqumlela ii-mamas kancinci.

Ke, kutheni le nto izibalo zingadibanisi? Makhe sijonge ezona zizathu ziphambili zokuba ukuncancisa akuyiyo imfihlo yokulahleka kwesisindo ekuthenjiswe ukuba iya kuba yiyo.

1. ‘Utye isibini’ (ngokoqobo)

Phambi kwentsomi yokuncancisa ukunciphisa umzimba kwafika umbono wokuba kufuneka "sitye isibini" ngexesha lokukhulelwa. Ngelixa le nkolelo ingenza ukuba ukukhulelwa kubonakale kunqweneleka ngakumbi, isixelela ukuba uninzi lwabasetyhini abakhulelweyo badinga kuphela malunga ne-340 yeekhalori ezongezelelweyo kwi-trimester yabo yesibini kunye nama-450 eekhalori ezongezelelweyo kwi-trimester yabo yesithathu.

Inguqulelo? Oko ngokusisiseko yiglasi yobisi kunye ne-muffin. Akumangalisi ukuba, ngokuka, phantse isiqingatha sabasetyhini abakhulelweyo bafumana ubunzima obungaphezulu kokucetyiswayo ngexesha lokukhulelwa, kunye nezifundo ezikhulu ezidibanisa oku kunye nokugcinwa kwesisindo esingama-10 eepawundi kwiminyaka eli-15 kamva.

Ngokuchasene noko, ukungafumani bunzima baneleyo, okanye ukutya ukutya ngokubanzi ngexesha lokukhulelwa kuyingxaki ngakumbi njengoko kunxulunyaniswa nemicimbi yophuhliso kunye nomngcipheko wokuphazamiseka kwemetabolic kusana, kwaye kwiimeko ezinzima, ukusweleka kweentsana.

Endaweni yokubala ikhalori okanye ukunyanga isidlo ngasinye kwezi zinyanga zilithoba njengemarathon, ndincoma ngokujolisa ekuphulaphuleni umzimba wakho kwezi nguqu zingacacanga kwindlala ehamba neemfuno zakho ezandileyo.

2. Uyafana, ulambile ngokwenene

Ndisoloko ndinomdla olungileyo, kodwa akukho nto inokundilungiselela (okanye umyeni wam, okanye omnye umntu okundingqongileyo) ngendlala endiyifumene emva kokubeleka. Kwisithuba semini yobisi lwam ndingena, ndaqonda kwangoko ukuba isitya sam esimnandi sentsimbi esisikiweyo se-oats esinamajikijolo kunye nokufafazwa okuncinci kweentliziyo ze-hemp kwakungazukuthula isilwanyana sam esilambileyo.

Kwindlela yam yokutya, bendihlala ndicebisa ukuba abantu baqwalasele iindlela zabo zokulamba ukuze bakuphephe ukuzivumela ukuba ube krwada, ngokuqinisekileyo uzinkcinkca ngotywala. Ewe, ndade ndaziva ndinomphathi ongcono ekulindeleni uMichael Phelps wam- olambileyo, ngekhe kube nzima ukugqitha.

Kananjalo akuqhelekanga ukuba abasetyhini batye kakhulu besoyika ukuphulukana nonikezelo lwabo, njengoko ingcebiso kwizangqa zenkxaso yokuncancisa ithi "yitya njengendlovukazi" ukuze "yenze imvula" ubisi.

Njengomntu otya ukutya nzima osokolayo kunzima ukubonelela kunye nokuncancisa ngokubanzi, ngendonwabile ukugqithisa iimfuno zam ngalo naluphi na usuku lweveki, ukwamkela ukuba ukubambelela kubunzima obongezelelekileyo bekufanelekile ukugcina ubonelelo lwam.

Ngombulelo, akudingeki ukuba ube ngumbalo weemathematika ukuze ufumane iimfuno zakho ngqo zekhalori - ukuncelisa okanye cha. Kufuneka umamele umzimba wakho. Ngokutya ngokuthanda kwaye uphendule indlala kwangoko, uyakwazi ukulungelelanisa ukusetyenziswa kwakho neemfuno zakho ngaphandle kokuxhalabisa ngokutya konke ngaxeshanye.

3. Uthatha ubuthongo (ngokucacileyo…)

Siyazi ukuba le ayisiyiyo kanye "indlela yokuphila" ngoku, kodwa ukungalali okungapheliyo akuzange kwenze nantoni na elungileyo ukugcina ubunzima obunempilo.

ibonakalise ngokungaguquguqukiyo ukuba xa sizama ukuvala iliso, sibona ukonyuka kwindlala yethu yehomoni (ghrelin) kunye nokudipha kwihomoni yethu satiety (leptin), kubangela ukuba inkanuko inyuke.

Ukongeza isithuko ekonzakaleni, izazinzulu ziye zafumanisa ukuba abantu abalele ubuthongo bathambekele ekufikeleleni kukutya okuphezulu kweekhalori xa kuthelekiswa noogxa babo abaphumla ngokwaneleyo.

Ngokwenyani ukuthetha, kukho iziqwenga ezingakumbi kweli bali lingaphazamisiyo. Ukongeza kwisidlo esidla ngokutya kunye nokunqwenela iikeyiki zesidlo sakusasa, uninzi lwethu kanjalo ndivuke ezinzulwini zobusuku ndilila, ndilambile sana.

Kwaye ukuba ucinga ukuba uza kuzilungiselela isitya esilinganisiweyo semifuno ngo-2 ekuseni ngesidlo esincinci sobuhlengikazi kwimeko yakho yokulala ungalali kakuhle, ukwinqanaba elahlukileyo lomntu.

Ukutya okuziinkozo, amandongomane anetyuwa, iitshiphusi kunye nee-crackers. Ngokusisiseko, ukuba yayiyishelufu ezinzileyo eshelufini endandinokuyigcina ecaleni kwebhedi yam, yayisiya ingenantloni yokutyhalwa emlonyeni wam ngaphambi kokusa.

4. IiHormone, ii-schmormones

Kulungile, ke ngelixa sonke sinokuvuma ukuba iihomoni zabasetyhini zinokuba zezona zibi kakhulu, ngokuqinisekileyo benza nje umsebenzi wabo ukugcina usana lwakho oluncancisayo londliwa. Iprolactin, ngamanye amaxesha eyaziwa ngokuba yi "hormone yokugcina amafutha" ifihliwe emva kokubeleka ukunceda ukuvelisa ubisi.

Ngelixa uphando kulo mmandla weprolactin kwindawo encinci, abacebisi abaninzi bokuncancisa, iingcali zempilo, kunye noomama abonwabileyo bacinga ukuba imizimba yethu iyalungelelaniswa nokubambelela kumanqatha amaninzi njenge "inshurensi" yosana.

Ngamanye amagama, ukuba ubukhe wanqunyanyiswa okwethutyana kwisiqithi esiyinkqantosi kungekho kutya, kuya kubakho ubuncinci into ethile ukondla umntwana wakho.

5. Unexinzelelo (akumangalisi)

Xa sijonga ukungabikho kokulala, iintlungu zasemva kokubeleka, imiceli mngeni esanda kuzalwa, ukutshintsha kwamahomoni, kunye nomqolo wokufunda oncancisayo, kukhuselekile ukuthi "ikota yesine" inoxinzelelo. Akumangalisi ukuba bafumanise ukuba uxinzelelo lobomi ngokubanzi, kwaye ngakumbi uxinzelelo koomama, yinto ebalulekileyo yomngcipheko wokugcina ubunzima emva kokubeleka.

Ukwafumanise ukuba amanqanaba aphezulu e-cortisol (i-hormone ehambelana noxinzelelo) enxulunyaniswa nokugcinwa kobunzima kwiinyanga ezili-12 zokuqala emva kokubeleka.

Ndinqwenela ukuba bendinokucebisa ngokulula ngendlela yokuphumla, kodwa ngokwenyani, ihlala iyinto encinci kwezi zinyanga zokuqala. Zama ukwenza ixesha elithile "wena" ngokufumana iqabane lakho, umhlobo, okanye usapho ukuba luncede. Kwaye yazi nje, kukho ukukhanya ekupheleni kwetonela.

6. Uyasokola nonikezelo

Uninzi lwabasetyhini alufumani ukuba uhambo lwabo lokuncancisa lulula okanye "lwendalo" konke konke, ukuguqukela kunyango nakwizongezelelo ukonyusa ubonelelo lwabo. Zombini i-metoclopramide (Reglan) kunye ne-domperidone (Motilium) zihlala zichaziwe koomama njengezincedisi ezingekho kwilebula, kodwa kubemi ngokubanzi, zisetyenziselwa ukunyanga ukukhutshwa kwesisu okucothisiweyo.

Ngelishwa, xa uthatha la mayeza ngaphandle kokukhupha into esiswini, uyalamba ngokwenene, ngokukhawuleza okukhulu. Njengokuba ukuncancisa wedwa kwakungonelanga ukukunyanzela ukuba uzipake ngokwakho ngokusisigxina kwi-pantry, kukho ichiza elenza ukuba ude utye lonke ixesha lexesha.

Akumangalisi ukuba ukuzuza ubunzima sisiphumo esisecaleni sokuthatha amachiza, kwaye uninzi lwabasetyhini lubanga ukuba abanakuqala ukuphulukana nobunzima bomntwana de bazilumle kwimeds.

Ke, kwenzeka ntoni kum?

Ndacinga ukuba ndiza kuncipha xa ndisehla kwi-domperidone, kodwa ngelo xesha yayingathi umzimba wam wehlise iindlela zawo zokulamba kwaye andibonanga kwanto esikalini. Emva koko, malunga neveki emva kokupompa ibhotile yam yokugqibela yobisi, ndavuka kwaye umzimba wam uphelele ngaphandle. Ndaphinda ndafumanisa ukuba ndilambile kancinci, ngenxa yoko bendingenawo umdla wokutya yonke imihla.

Okona kubalulekileyo, nangona kunjalo, ndaziva nje amandla kunye nolonwabo endingazange ndilufumane phantse kwiminyaka emibini. Yayiyenye yeeveki ezikhululekileyo ebomini bam. Ke, nangona ewe, zihlala zininzi izinto ezidlalayo xa kufikwa kummiselo wobunzima bomzimba, ndiyakholelwa kakhulu ukuba umzimba wakho une "point-set" ezinzileyo ngokwendalo xa ulala, iihormones, kunye nokutya kulungile. elungeleleneyo kwaye elungelelanisiweyo.

Elona cebiso lilungileyo ndinokuzinika lona kumcimbi wethemba lokujikeleza isibini kukumamela umzimba wam, ukuwunike amandla kangangoko ndinako ngokutya okunesondlo, kwaye ube nobubele kum kwesi sigaba sobomi.

Ukuncancisa, njengokukhulelwa, ayiloxesha lokutya, ukusika iikhalori, okanye ukucoca (hayi ukuba likho ixesha elililo). Gcina iliso lakho kumvuzo: olo sana luselwayo olunxilileyo ngobisi. Eli nqanaba liya kudlula.

I-Abbey Sharp yingcali yezidlo ebhalisiweyo, ubuntu bukamabonakude kunye nerediyo, ibhlog yokutya, kunye nomseki weAbbey's Kitchen Inc. Ungumbhali we Ingqondo yokuKhanya kweNcwadi, Incwadi yokupheka engondliyo eyilelwe ukunceda ukukhuthaza abasetyhini ukuba bavuselele ubudlelwane babo nokutya. Kutshanje usungule iqela labazali likaFacebook elibizwa ngokuba sisiKhokelo soMama seMileniyam kuCwangciso lokuTya okuNengqondo.