Amfani rage cin abinci domin lactating uwãyensu - to rasa nauyi sauƙi!

A lokacin daukar ciki, mata samun nauyi. Fi dacewa, shi ne 13-15 kg, wanda bar kansu a cikin post-Natal lokaci. Gogaggen danniya na taimaka wa tsari. Amma sau da yawa kilo zo a yawa ya fi girma yawa da nasu ba su so su bar. A dalilai domin wannan zai iya zama wani karu a motor aiki ko sha'awar ci "for biyu". A bukatar rasa wadanda karin kundin na jiki na faruwa da wata na uku bayan haihuwa. Sai a wannan lokaci ne m rage cin abinci domin lactating uwãyensu ne. Don rasa nauyi, kuma ba m lactation, shi wajibi ne don cika da sinadirai balance.

Yadda za a ci su rasa nauyi nono uwa

Hard ci abinci, don samar da wani babban adadin madara ne, ba wajibi. Don kara lactation amfani lafiya rage cin abinci, da yalwa da ruwaye, rashin danniya. A ranar da ka bukatar ka sha akalla 2 lita na ruwa, ƙara wa rage cin abinci na 'ya'yan drinks, na ganye teas,' ya'yan yanã shã. Musamman a lokacin rani zafi kakar. Amfani rage cin abinci domin nono uwayensu rasa nauyi, ya hada da dukkan nau'o'in kayayyakin, ban da nama, marinades, pickles, allergenic abinci, da kuma barasa. Mutane da yawa daga cikin ka'idojin dace abinci mai gina jiki expectant uwa san more a lokacin daukar ciki. Ta jiki ba sakonni game da abin da yake zai yiwu da kuma abin da zai kawo cuta. A lokacin da nono ga samu basira kara wa jerin abinci da suke da kyau iyaye mata, amma zai iya sa allergies a cikin yaro.

Rage cin abinci domin nono uwaye da colic

Yana cramps da kuma bloating - na farko ãyõyin abinci allergies a cikin yara. Wannan ne bi da wani kurji a kan fata, da kuma kauce wa kujera. Don kauce wa irin sakamakon da matalauta cin halaye, kana bukatar ka ƙara to your rage cin abinci abinci daya a lokaci guda. Domin kwanaki biyu, shi zai zama share ko yaro ya mayar wa} ir} kullum. Akwai jerin m abinci allergens, wanda zame da abinci da masu jego da colic a yara.

List of kayayyakin cewa sa abinci alerji a jarirai:

1. M nama, karfi broth, soyayyen da kuma kyafaffen abinci.
2. Seafood da kuma jita-jita daga gare su.
3. Pumpkins, tumatir, albasa, kabeji, tafarnuwa, cucumbers, karas, horseradish.
4. Condiments da seasonings.
5. Biredi, kamar mayonnaise da ketchup.
6. Madara da kuma cream, cream na alkama tare da madara.
7. Ayaba, strawberries, 'ya'yan itatuwa Citrus, kiwi, inabi.
8. Chocolate da kuma dadi pastries.
9. Carbonated da kuma giya.

Kebe wadannan abinci gaba daya ba a samu. Ya kamata su tsaya ci a kullum rage cin abinci.

Abin da zai iya, kuma ya kamata ci

Akwai rage cin abinci domin lactating uwayenku, inda menu ne dace da amfani a kowace rana. A rage cin abinci na wannan daidaita cin abincin nasu , kuma yana dauke da 1400 - 1500 kcal per day. Ya kamata cika wani 500 - 600 da adadin kuzari a kudi na 'ya'yan itace, ko kuma "Goodies" don kula da kyau yanayi. Irin wannan rage cin abinci domin nono uwayensu rasa nauyi zai rasa kawai ba nauyi, amma kuma inganta narkewa kamar tsari. A ranar da ya kamata a cinye 150 g gina jiki, 100 g mai, 500 g carbohydrates, 2 lita na ruwa, da kayan lambu da 'ya'yan itace a kananan yawa, wani ruwa, ko wani bitamin hadaddun Allunan. Shi ne a cikin wannan sa ƙunshi kullum kashi na adadin kuzari.

Samfurin girke-girke daga dabara kalori menu iri-iri

Breakfast (dama)

• 30 g flakes tare da yoghurt, ko 'ya'yan itace, banana;
• maku yabo na bran burodi da kuma 25 grams na "Edam" grated cuku.

Abincin rana (dama)

• biyu yanka burodi, daya yanki na naman alade, m mustard, 25 g na Edam cuku, low mai yoghurt a kananan beaker.
• 150 g dankali Boiled kuma yafa masa grated cuku (25 g), salatin tumatir, peach ko pear.
• raw kayan lambu salatin tare da yogurt, ruwan 'ya'yan itace da lemun tsami miya, Edam cuku (12 g), sunflower man fetur (1 teaspoon) da kuma kananan hatsi Bun.

Dinner (dama)

• kaza kafafu (200 g skinless) gasashen, 120 g dankali Boiled, braised karas da kuma kore wake (50 g), wani orange.
• Spaghetti (75 g to dafa abinci) zuwa miya. Miya sinadaran: 50 grams na minced nama ba tare da mai, gwangwani tumatir, tafarnuwa kuma ganye, 25 g cuku "Edam". Gefen tasa: salatin kayan lambu. Green apple.

Snacks a tsakanin abinci

• 25 g na low-mai gida cuku, biyu gurasa, sliced tumatir.
• yanki na biskit da dama inabi.
• kananan cake da jam;
• crackers da compote.

Domin iyakar da sakamakon a cikin sallama na wuce haddi nauyi bukatar m wasan motsa jiki da kuma rage cin abinci domin nono uwãyensu ne. Don rasa nauyi, zai zama isa ya sau uku a mako domin awa daya ko tsunduma a fitness aerobics. A sakamakon ba zai dauki dogon!