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Karuwar nauyi ya zama gama gari yayin daukar ciki. Nauyin da aka samu a lokacin daukar ciki yana da alaƙa da ma'aunin jikinku na pre-ciki (BMI). BMI shine ma'aunin kitsen jiki dangane da tsayi da nauyi. Samun nauyin da ya dace a lokacin daukar ciki yana da mahimmanci ga lafiyar ku na dogon lokaci don ku da jaririn ku.
Menene Nauyin Ciki?
Jikin mace yana canzawa yayin daukar ciki don tabbatar da cewa jaririn da ke cikin ta ya sami isasshen abincin da ake buƙata don ci gaban jaririn. Mata galibi suna samun ƙarin nauyi a cikin watanni na ƙarshe na ciki fiye da 'yan watannin farko. Dangane da wani binciken bincike da aka buga a cikin American Journal of Obstetrics and Gynecology, karuwar nauyin ciki ya kunshi jariri, ruwan ciki, mahaifa, jini, nonuwan mama, kara girman mahaifa da karin kitse [1] . Fatarin mai an adana shi azaman kuzari wanda ake buƙata yayin haihuwa da shayarwa.
Dangane da jagororin da aka ba da shawarar na Cibiyar Kula da Magunguna ta Amurka (IOM), matan da suke da nauyin al'ada kafin ɗaukar ciki tare da BMI na tsakanin 18.5 da 24.9 sun samu tsakanin nauyin kilogram 11.5 da 16 yayin ɗaukar ciki [biyu] . Koyaya, yawancin mata suna samun fiye da adadin nauyin da aka ba da shawara yayin juna biyu kuma wannan yana haifar da haihuwar da girma, wanda zai iya haifar da haihuwar ciki da kiba a lokacin ƙuruciya kuma hakan yana ƙara haɗarin kiba tsakanin iyaye mata [3] .
banana yana da furotin
Riƙe nauyin ciki bayan cikinka na iya haifar da haɗarin matsalolin lafiya kamar cututtukan zuciya, ciwon sukari da kiba [biyu] .
Don haka, yana da mahimmanci a rasa nauyi bayan ciki don rage haɗarin waɗannan matsalolin kiwon lafiyar. Mun jera wasu dabaru masu amfani don rage kiba na yara bayan ciki.
1. Shan nono
Wasu nazarin sun nuna cewa shayar da nono na iya taimakawa wajen rage nauyin haihuwa. Wani bincike na 2019 ya nuna cewa shayarwa na iya taimakawa wajen rage kiba bayan daukar ciki. Koyaya, a cikin farkon watanni uku na shayarwa canje-canje a cikin nauyin ku bazai zama sananne ba saboda ƙimar yawan adadin kuzari da rage motsawar jiki yayin lactation [4] .
Bugu da kari, shayar da jariri nono yana da mahimmanci a farkon watanni shida ko ya fi tsayi yayin da madarar nono ke samar da abinci mai gina jiki, yana karfafa garkuwar jiki da rage barazanar cututtuka a jarirai jarirai [5] .
2. Sha ruwa mai yawa
Kula jikinka da ruwa bayan ciki yana da mahimmanci kamar yadda aka nuna yana kara samar da ruwan nono [6] . Hakanan, bincike da yawa sun nuna cewa iyaye mata ya kamata su kara yawan shan ruwa a lokacin da kuma bayan daukar ciki [7] [8] .
A matsayinka na ƙa'ida, karatu ya nuna cewa shan ruwa da yawa yana ƙaruwa da jin cikewar jiki, wanda zai iya taimakawa cikin raunin nauyi [9] . Koyaya, karatu bai dace ba game da shan ruwa da asarar nauyi bayan haihuwa.
3. Samun wadataccen bacci
Rashin samun isasshen bacci na iya shafar nauyin ki mara kyau. Binciken nazarin ya nuna cewa rashin bacci na iya ƙara nauyi bayan ciki [10] .
4. Cin abinci mai kyau
Lafiyayyen abinci mai hade da motsa jiki yana taka muhimmiyar rawa wajen rage kiba bayan haihuwa. Cin abinci mai kyau da abinci mai gina jiki kamar 'ya'yan itace, kayan lambu, hatsi gaba ɗaya, furotin da kiwo za su wadatar da jikinku da adadin abubuwan gina jiki kuma hakan zai taimaka wajan kula da nauyi. [goma sha] [12] .
5. Guji kayan abinci da aka sarrafa
Abincin da aka sarrafa an ɗora shi da mai mai ƙyama, gishiri, sukari da adadin kuzari waɗanda ke da lahani ga lafiyar ku kuma suna taimakawa ga ƙimar kiba. Don haka, ana ba da shawarar rage cin hatsi da abin sha mai daɗi da haɓaka yawan sabo, abinci mai ƙoshin abinci irin su 'ya'yan itãcen marmari, kayan marmari, cikakkiyar hatsi, ƙoshin lafiya da ƙamshi [13] .
6. Guji abinci mai yawan sikari
Abincin da ke ɗauke da ƙarin sukari shine abubuwan sha mai daɗin sukari, ruwan 'ya'yan itace, waina, biskit da kek. Wadannan abincin an nuna su kara nauyi tunda suna da yawan kalori. Nazarin ya nuna cewa don hana karuwar kiba bayan daukar ciki, a guji cin abinci mai yawan sikari kamar su abubuwan sha mai zaki, soda da kayan zaki. [14 ].
7. Ci abinci mai kyau
Bukatar yunwa na iya zuwa kowane lokaci kuma wannan ba yana nufin cewa kun miƙa kwalin cookies ko biskit ba. Waɗannan abinci suna da yawan adadin kuzari da ƙarin sukari wanda zai taimaka wajen ƙara ƙaruwa. Don rasa nauyi na jariri yadda yakamata bayan ciki, nemi abinci mai kyau don magance yunwar ku, wanda ya haɗa da ƙwaya mai gauraya, 'ya'yan itace sabo, kayan lambu tare da hummus, yogurt na Girka tare da granola na gida [goma sha biyar] .
8. Kada a bi kowane irin abinci
Bayan haihuwar jaririn, jikinka yana buƙatar adadin abinci mai kyau don samar maka da kuzari da taimaka maka murmurewa. Bin kowane irin abinci zai iyakance ku daga cin wasu abinci waɗanda ke da tushen tushen abubuwan gina jiki. Ku ci sabo da lafiyayyen abinci kamar yadda suke da yalwar fiber, furotin da sauran kayan abinci masu mahimmanci wadanda zasu taimaka muku rage nauyi [16] .
9. Yin aiki da hankali
Tunanin abinci shine sanin abinci a lokacin yayin cin abincinku. Yana taimaka muku jin daɗin abincinku ta hanyar ba ku damar dandana kowane ɗanɗano da ɗanɗano na abincin. Tabbatar da abincin ku a hankali an nuna don rage haɗarin kiba da taimako cikin kula da nauyi [17] .
10. Motsa jiki
Motsa jiki yana da mahimmanci bayan ciki saboda yana rage haɗarin kiba kuma yana taimakawa cikin raunin kiba. Yawancin karatu sun nuna alaƙa tsakanin motsa jiki da asarar nauyi bayan haihuwa [18] [19] .
Koyaya, tabbatar cewa baku yin kowane aiki na motsa jiki. Gwada yin atisaye masu sauƙi kamar tafiya, keke ko jogging.
nasihu fata don fata mai laushi
Lura: Tambayi likitanku wane irin atisaye zaku yi cikin aminci.
11. Duba girman rabo
Tsayawa wajan girman girmanka yana da mahimmanci idan yazo batun rage kiba domin yana taimaka maka sanin yawan cin abincinka kuma idan kana fuskantar wasu matsaloli a tsarin cin abincinka. Kuna iya adana kuɗin cin abincinku ta hanyar kiyaye littafin abinci.
12. Guji shan giya
Ana alakanta shan barasa da karin nauyi da kiba. Bincike ya nuna cewa shan barasa na haifar da karin kiba bayan haihuwa [ashirin] . Bugu da kari, CDC ta ba da shawarar mata masu shayarwa da su guji shan barasa saboda hakan na iya dagula ci gaban da ci gaban jariri [ashirin da daya] .
13. Karka da damuwa
Damuwa da damuwa suna da yawa yayin lokacin haihuwa. Karatuttuka da yawa sun nuna cewa damuwa da damuwa suna ƙaruwa da yiwuwar samun riba mai zuwa bayan haihuwa. Don rasa nauyi yadda yakamata, gano abin da ke damun ku kuma gano hanyoyin da za ku iya jure shi. Idan kuna fuskantar matsala don jurewa da shi, kada ku ji tsoron neman taimako [22] [2. 3] .
14. Saita manufofin ka
Idan kun ƙuduri aniyar rasa nauyi bayan ciki, bi maƙasudin da zai taimaka muku samun sakamako mai kyau. Kula da tsarin cin abinci mai kyau da motsa jiki domin hakan zai taimaka muku cimma burin asarar nauyi.
ya nuna kamar jane budurwa
Menene Lokacin Da Ya Dace Na Rage Kiba Bayan Tayi Ciki?
Jikinka yana bukatar lokaci don warkewa da dawowa daga haihuwa. Idan ka fara rashin nauyi jim kadan bayan haihuwarka, jikinka zai dauki lokaci mai tsayi kafin ya murmure. Idan kuna shayarwa, jira har lokacin da jaririnku ya cika wata biyu da haihuwa kuma samar da ruwan nono ya daidaita.
Dangane da Laburaren Magungunan Magunguna na (asar Amirka, ya kamata ku shirya komawa zuwa nauyinku na yau da kullun daga watanni 6 zuwa 12 bayan haihuwa.
Tambayoyi gama gari
Q. Yaya tsawon lokacin da za a rasa nauyi jariri bayan haihuwa?
ZUWA. Yawancin mata suna rasa rabin nauyin jariransu makonni shida bayan haihuwarsu kuma sauran nauyin suna raguwa tsawon watanni masu zuwa.
Q. Wane irin abinci ne mafi kyau bayan ciki?
ZUWA. Abincin mai wadataccen abinci mai ƙoshin lafiya kamar furotin mara laushi, kifi, fruitsa fruitsan itace, kayan lambu, hatsi gaba ɗaya, lega legan wake da madara shine mafi kyau bayan ciki.
Q. Har yaushe yakan dauki jikin mace kafin ya gama murmurewa daga daukar ciki?
ZUWA. Cikakken murmurewa daga ciki na iya ɗaukar lokaci. Mata da yawa suna murmurewa daga makonni shida zuwa takwas, yayin da wasu na iya ɗaukar lokaci fiye da wannan.
