Ukutya Ukunyusa Ukondla Ubisi Lwebele

11 Ukunyusa i-Superfoods

Ngaba uyazibuza ukuba kukho ukutya onokutya ukuze uncedise i-lactation kwaye ngokwemvelo ukwandise umveliso wakho wobisi lwebele ? Ewe, ukutya okuninzi kuthathwa njenge- galactagogues , enokukunceda wenze ubisi oluninzi lwebele . Kulo lonke ihlabathi, abafazi kwiinkcubeko ezahlukeneyo badla ukutya okwenziwa ngobisi emva kokubeleka kwaye ngelixa bebele. Ezinye zezi zokutya zizele iivithamini kunye nezamaminerali, kwaye ezinye ziqulethe iimveliso zamachiza ezingasiza ekuveliseni ubisi lwebele.

Kungakhathaliseki isizathu, la ma-superfoods abancinciweyo akholelwa ekukhuthazeni nasekuxhaseni ubisi obunempilo yobisi lwebele.

11 Ukutya ekunyuseni iSondlo seMilisi

1. Iingqolowa Zonke : Iingqolowa ezipheleleyo zondlobisayo xa zibelelwa. Kwakhona bacinga ukuba baneendawo ezixhasa i-hormone ezinoxanduva lokwenza ubisi lwebele. Ngoko, ukutya ukutya okupheleleyo kukunyusa ubisi lwebele. Inqolowa eqhelekileyo isetyenziselwa ukwenza ubisi oluninzi lwe-oatmeal. Unokuzama kwakhona ibhalley, irayisi enomqolo omninzi, i-coat oatmeal, okanye ezinye ukutya ezenziwe kwinqanaba elipheleleyo.
   
2. Iimifuno eziMnyama eziMnyama: Imifuno eluhlaza emifino eluhlaza njenge- alfalfa , i-lettuce, i-kale, isipinashi, kunye ne-broccoli zizele izondlo, ngakumbi i-calcium. Ziqulethe iiprotoestrogens ezinokuba nefuthe elihle kwimveliso yobisi lwebele.
   
3. I-Fennel : I-Fennel isityalo kwiMeditera. Imbewu ye-Fennel yongeza ukunambitheka kwizinto ezininzi zokutya ezahlukeneyo, kodwa i-fennel nayo imifuno enokupheka okanye idliwe eluhlaza. I-bulb, isiqu kunye namaqabunga endle yefennel zidliwayo, kwaye ungazibongeza kwiisobho, i-stews, okanye ezinye zokupheka ze-fennel. Izityalo ze-estrogens ezitholakala kwi-fennel zinokunceda oomama abangabongikazi benze ubisi oluninzi lwebele.
   

1. Iigali : I-garlic isondlo kakhulu, kwaye yongezelela impilo eninzi kwizondlo. Kukholelwa ukuba yi-galactagogue, ukunceda omama abangabongikazi banokongeza ubisi lwebele. Nangona igallic inomlilo oqinileyo ongena kubisi lwebele, kubonakala ngathi ezinye iintsana zinjengomdla. Kwaye, uphando lubonisa ukuba ubisi oluvuthiweyo obisi-garlic luyakunceda ukugcina iintsana ezincelisayo zisalula . Ngakolunye uhlangothi, abanye abantwana abanakho ukunyamezela igalikhi kakuhle. Ukuba umntwana wakho ubonisa iimpawu zesondlo sokutya emva kokuba udle igalikhi, ungafuna ukuzama ukuphepha igalikhi ngexesha elithile. Landela umntwana wakho. Unokongeza igalikhi kwisondlo sakho ngokuyisebenzisa ukunambitha izitya ezininzi, kubandakanywa imifuno, inyama, ivenkile zasemanzini, i-pasta, kunye namasiksi.
   

1. I-Chickpeas: I-Chickpeas, ebizwa ngokuba yi-garbanzo ubhontshisi okanye ii-Ce (chi-chi) ubhontshisi, ziyi-legume eqhelekileyo esetyenziselwa ukupheka kweMedithera neMpuma Mpuma. Abasetyhini besondlo babesidla ama-chickpeas ukwenza ubisi oluninzi olususela kwixesha laseYiputa lasendulo. I-Chickpeas yindlela yokutya okunomsoco ophezulu kwiiprotheni. Ziqulethe izityalo ze-estrogens ezinokuthi zijongene nokusetyenziswa kwayo njengegalactagogue. Ungongeza ii-chickpeas kwi-pasta okanye kwi-salads. IHummus, ukusabalala okumnandi okanye ukudibanisa okwenziwa kwi-chickpeas, yindlela enye yokunandipha le mbotyi.
   
2. I-Sesame Imbewu: Ephakamileyo kwi-calcium kunye ne-estrogen-like plant properties, abancinci basebenzisa isityalo seesame ukwenza ubisi obuninzi. Ungadla imbewu yeesame kuphela, njengesithako kwiindlela zokupheka ozilungiselelayo, njengendlela yokulungiselela i-salads, okanye umxube we-trail kunye nezinye iimbewu, izantyambo kunye neziqhamo ezomileyo.
   
3. Ii-almonds: Amantongomane, ngokukodwa ama-almond aluhlaza aphilileyo kwaye apheleleyo neeprotheni kunye ne-calcium. Oomama abaninzi abanomnyuli bakhetha ukutya ii-amumilwane okanye ukusela ubisi lwe-alimondi ukwenzela ukwandisa ukwanda, ubumnandi, kunye nobungakanani obisi babo.
   
4. I-Flaxseed ne-Flaxseed Oil: Njengeembewu zeesame, i-flaxseed ine-phytoestrogens enokuchaphazela imveliso yobisi lwebele. I-Flaxseed iqulethe ii-acid eziyimfuneko. Unokufafaza i-flaxseed kwi-salads nakwazolimo, okanye ungazama i-recipe ye-flax.
   

1. Umsila omtsha we-Ginger: I-ginger entsha ayikho nje ukutya okunempilo kwisondlo sakho, kodwa kunokunyusa ukwenziwa kwemveliso yobisi kunye nokuncedisa nge -reflex-down-reflex . Unokongeza ngokulula, i-ginger eluhlaza kwisitya ophekayo. Ungaphinda ungeze i-ginger kwindlela yakho yemihla ngemihla ngokusela i-ginger ale eyenziwe ngeginger yangempela okanye ngokubilisa i-ginger eluhlaza nokwenza itiye. Nangona i-ginger esicatshangwayo ibonwa njengophephile, akufanele uthathe izongezo ze-ginger ngaphandle kokubonisana neengcali zakho zonyango.
   
2. I-Brewer's Yeast : Imvubelo yeBrewer isongezelelo esisondlo esinempilo esine-vitamini, isinyithi, iprotheni, i-chromium, i-selenium kunye namanye amaminerali. Oomama abancincileyo basebenzise ukuba kungekhona nje kuphela kunokunceda ukuba wenze ubisi obuninzi, kodwa kunokukunika amandla amaninzi, ube nefuthe elihle kwimvakalelo yakho kunye nokulahla i-blues yomntwana. Unokufumana imvubelo ye-brewer kwifomethe okanye kwifom.
   

1. Iilisi zokunceda : Kulungile, itiye yiselo, kungekhona ukutya. Kodwa, itekisi ye-lactation yenziwe ngokutya kunye nemifuno, kwaye yenye yezona zikhetho eziqhelekileyo kubasetyhini abanqwenela ukukhulisa ubisi babo. Itiye yokunakekela inokuthi iqulethe enye imifuno okanye inhlanganisela yemifuno esebenza kunye ekusekeleni i-lactation kunye nokwandisa imveliso yobisi lwebele. Iifama ezitholakala kwi-tea yokuncelisa zibandakanya i- fenugreek , i- thistle ebusisiweyo , ubisi lwebisi kunye ne-fennel. Ngaphandle kokunyusa ukondla ubisi lwebele, iikhoyi nazo ziyathuthuzela kwaye ziphumule. Ngaphezu koko, kulula ukuzilungiselela.

Ngaba Ukutya Kwe-Lactogenic Kusebenza Ngempela?

Akubona bonke abafazi ababona iziphumo ekutya ukutya kokutya, kodwa ngokuqinisekileyo akunakulimaza ukuzama. Ukuba udla ukutya okunokulinganisela, okuncelisayo , ininzi yale yokutya isele iyingxenye yayo. Ekubeni uninzi lwezi zinto ziphilile kwaye zinomsoco, ukongeza ezinye ezimbalwa kufuneka zilungele. Qhubeka ukhumbula engqondweni ukuba, njengento yonke into, awufuni ukuyidlula. Ukuba babonakala bekusebenzela, qiniseka ukuba ukhangele ukwanda kobisi lwakho lwebele. Emva kokuba ufike kwindawo oziva ukhululekile ngayo, qalisa ukusika umlinganiselo wokutya okuninzi lwe-lactogenic. Ukuba uqhubeka ukwandisa ubisi bakho, unokuphelisa ubisi oluninzi kakhulu . Ukubonelela ngobisi obisi kuninzi kunokubangela ukuba kubekho iingxaki ezahlukeneyo ezinjenge- engorgement yebele , amathanga ebisi , kunye ne- mastitis .

Isaziso sokulumkisa

Ukutya okutshintshisayo kwezi zokutya ezixhasa i-lactation ekhuselekileyo kwaye enempilo. Kakade, njengazo zonke izinto, musa ukuzithengisa. Into eninzi nayiphi na into ayiyiyo ingcamango enhle. Kufuneka uhlale ukhumbule ukuba izongezelo azifani nokokutya okutsha. Ngaphambi kokuthatha nayiphi na inguqulelo yokuncedisa oku kubisi ukukhulisa ukutya, kuthetha nogqirha wakho okanye umcebisi we-lactation.

> Imithombo:

> I-Academy yeKomidi yeProjekthi yokuThambisa iMithi. I-ABM yekliniki yomgaqo-nkqubo # 9: ukusebenzisa i-galactogogues ekuqaliseni okanye ekunyuseni izinga lokukhutshwa kwebisi lomama (Ukuhlaziywa kokuqala kukaJanuwari 2011). Utywala. 2011 Feb 1; 6 (1): 41-9.

> Jacobson, Hilary. I-Press Food Mothers. 2004

> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.

> Riordan, J., kunye neWambach, K. Ukunxiliswa nokuLungiswa koLuntu lweNguqulelo yesine. UJones noBartlett Learning. 2014.

> Whitney, E., uRolfes, S. Ukuqonda Inkqubo Yokutya Yokutya Ishumi elinesine. Cengage Learning. 2015.