Idan kun kasance sabuwar uwa, da alama kuna shayar da yaron gaba ɗaya ko wani ɓangare. Yayin zabar tushen madarar jariri gaba ɗaya shine haƙƙin ku, babu musun cewa akwai fa'idodi masu yawa ga nono. Da fari dai, wannan shine mafi kyawun asalin abincin jaririn na abinci na farko - tunda ya fito daga jikin ku. Nono yana da wadata a cikin antigens da antibodies waɗanda ke haɓaka garkuwar jariri ta hanyar yaƙar ƙwayoyin cuta da ƙwayoyin cuta. Mahimmancin wata shida na farko yana saita sautin jin daɗin jinjiri tun lokacin ƙuruciya. Bincike ya nuna cewa jariran da aka shayar da su kadai na tsawon watanni uku na farko sun fi samun karancin kamuwa da cutar asma da sauran cututtuka na numfashi, da ciwon ciki kamar gudawa da rashin lafiya da kumburi. Hakanan yana da mahimmanci ga haɓakar kwakwalwar jariri, kuma yana rage yiwuwar ADHD, cutar sankarar bargo da ciwon sukari. 
Shayarwa ba kawai mai kyau ga jariri ba - yana da kyau ga uwa. Wadanda ke jinya suna saurin murmurewa daga waɗanda ba su yi ba, koda kuwa isar da sashen C ne. Aikin tsotsa yana sakin oxytocin wanda ke hanzarta dawo da mahaifa. Har ila yau, shayar da nono yana taimakawa wajen zubar da kiba da yawa bayan haihuwa, kuma yana rage haɗarin ciwon nono da ciwon daji na ovarian. An kuma karfafa lafiyar kashi. Amfanin shayarwa ba kawai jiki ba ne - mahaifiyar mai shayarwa kuma tana jin daɗin farin ciki, yiwuwar ciwon ciki bayan haihuwa ya ragu sosai, akwai juriya ga damuwa. Abin da ya fi haka, aikin jinya yana da tsada (tins na ƙididdiga masu kyau suna da tsada, ba tare da la'akari da rashin lafiyar muhalli ba godiya ga sharar da kuka bari a baya!). Har ila yau, ƙananan kaya ne - ba kwa buƙatar saka hannun jari a cikin kwalabe, na'urar sikari da ɗaukar abubuwa gaba ɗaya yayin da kuke fita tare da jariri. 
Duk da haka, duk wannan yana nufin kana buƙatar tabbatar da cewa inganci da adadin madara ya kasance mafi kyau ga yaronka, da kuma cewa kana samun isasshen abinci mai gina jiki da makamashi don magance bukatun shayarwa. Hanya daya tilo don yin haka ita ce tabbatar da cewa kun bi abincin da ke taimaka muku biyan waɗannan buƙatun. Sabanin sanannen imani, ba ku buƙatar cin abinci biyu ko dai lokacin da kuke ciki ko lokacin da kuke shayarwa. Yawanci, uwaye masu shayarwa suna buƙatar kimanin adadin kuzari 500 a cikin abincin su, tare da ma'auni na furotin, carbohydrates, baƙin ƙarfe, bitamin da calcium. Ga abin da ya kamata ku haɗa a cikin abincinku. Ruwa
Don haka wannan bazai zama dole ya zo da kowane nau'i na gina jiki ba, amma ruwa yana da mahimmanci ga masu shayarwa don fiye da dalili daya. Da fari dai, kuna buƙatar sha har don kiyaye kanku daga bushewa da rage ƙarancin kuzarinku. Na biyu, yana taimakawa wajen haɓaka samar da madara a jikinka. Sha don shayar da ƙishirwa kuma kada ku hana jikin ku ta hanyar kashe shi saboda kuna da kasala ko kuna da wani abu mafi kyau da za ku yi. Sauran abinci masu shayar da ruwa waɗanda ke taimaka maka da kyau sun haɗa da sabbin miya, ƴaƴan ƴaƴan itace da kayan marmari da ruwan kwakwa. Dukan hatsi
Dukan hatsi kamar hatsi, alkama, quinoa, sha'ir, hatsin rai da sauransu sune mahimman tushen bitamin B da hadaddun carbohydrates waɗanda ke kiyaye matakan kuzari yayin da kuke sarrafa sabon jariri. Waɗannan kuma suna da wadata a cikin fiber kuma suna haɓaka matakan rayuwa. Suna rage matakan sukari na jini, sannan kuma suna kiyaye hanjin cikin tsabta da kuma siffa mai kyau - wanda hakan ke nufin mafi kyawun ingancin madara ga jaririnku. Tsaba
Tsaba sune mafi kyawun 'galactogogues' ko abinci don haɓaka samar da nono. Labarin Indiyawa daga tsara zuwa tsara ya dogara sosai akan waɗannan don mata don haɓaka matakan nono. Wasu tsaba don haɗawa a cikin abincinku sun haɗa da fenugreek, sesame, cumin da tsaba na poppy. Saka su a cikin miya na karin kumallo, ƙara su kamar yadda ake yayyafa curries, ko kawai haɗiye cokali ɗaya a rana. Hakanan zaka iya gasa su ko foda, don ƙara ɗanɗano da ɗanɗano a cikin jita-jita da ake amfani da su a ciki. Ruwan da aka ɗora wata hanya ce mai kyau don amfani da tsaba don kasancewa cikin ruwa da ƙara yawan shayarwa yayin tabbatar da lafiyar ku da na jaririnku. Yi amfani da kowane ɗayan waɗannan - ajwain ( tsaba na carom ), jeera ( tsaba cumin ) ko fenukgreek (methi) tsaba. Ɗauki cokali biyu na kowane ɗayan waɗannan tsaba, kuma a tafasa a cikin ruwa 500 ml, har sai an ba da dandano da launi. Cool, tace kuma zuba shi a cikin kwalban ruwa. Ci gaba da sipping a cikin yini. Don samun sakamako mafi kyau, yi amfani da kowane ɗayan waɗannan tsaba aƙalla sau ɗaya a rana don ruwan da aka saka. Koren kayan lambu
Abincin baƙin ƙarfe na ku yana da alaƙa da ƙarfin ku da matakan haemoglobin. Yayin da jaririn ke ciyar da matakan ƙarfe na uwa a cikin mahaifa yayin da yake cikin mahaifa, mai yiwuwa an ba ku abinci mai arzikin ƙarfe da kuma kari don kiyaye matakan haemoglobin ku. Don iyakar fa'idodi da kuma sake cika matakan baƙin ƙarfe da aka ɓace bayan bayarwa, ci gaba da wannan abincin - yawancin adadin wanda ya fito daga kayan lambu masu ganye kamar alayyahu, Kale da ganyen purselane (kuma abinci mai haɓaka lactation). Hakanan zaka iya amfani da cucumbers, broccoli, da gours daban-daban kamar gourd kwalabe da daci a cikin abincin ku. Nama da ƙwai mai laushi
Nama mai laushi kamar kaza da turkey shine manufa don gina gina jiki a cikin uwaye masu shayarwa. Duk da haka, yana da mahimmanci a gasa, gasa ko tafasa kajin tare da fata, tun da yake yana dauke da abubuwa masu kyau da yawa. Ki ɗanɗana shi da faski, tafarnuwa da man zaitun kuma kina da kyau ki tafi. Kwai wani tushen furotin ne mai kyau, baya ga wadatar folate da bitamin B12. Idan ba ku sami isasshen bitamin B12 a cikin abincinku ba, akwai yuwuwar kuna buƙatar ɗaukar ƙarin don hana jaririn ya zama kasala kuma. Don haka qwai hanya ce mai kyau don magance wannan bukata. Milk da kayayyakin madara
Cikakkar madarar madara shine mafi kyawun nau'in ga mata masu shayarwa. Shan gilashin biyu kawai a rana yana taimakawa haɓaka matakan furotin da calcium a cikin jiki. Har ila yau, ya ƙunshi 'kitse mai kyau' wanda ke ba wa jikin ku ƙarfin da ake bukata don jimre da buƙatun shayarwa. Madara mai dumi ta fi kyau fiye da bututun madara mai zafi ko sanyi. Idan ka ga nonon saniya yayi nauyi don narkar da shi, gwada nonon akuya. Masu cin ganyayyaki na iya gwada madarar goro ko madarar soya, wanda zai iya samar da sinadirai iri ɗaya a cikin ƙananan adadi. Haihuwa da shayarwa sau da yawa suna shafar matakan girman kashi, don haka isasshen adadin madara yana tabbatar da ƙaƙƙarfan ƙasusuwa da hakora ga uwa, wanda kuma yana amfanar yaro ta hanyar reno. Hakanan zaka iya cinye yoghurt da cuku, waɗanda ke da kyau mai kyau, don tabbatar da cewa matakan calcium ya kasance mafi kyau. Ghee wani nau'in madara ne wanda yakamata ku sami adadin yau da kullun. Ghee a gida shine tushen DHA, wanda shine Omega 3 fatty acid mai mahimmanci don fahimtar jariri da ci gaban kwakwalwa. Hakanan zaka iya amfani da man shanu mara kyau mara kyau a cikin abincinku don wannan dalili. Abin da za a guje wa cin abinci a kan abinci don lactation
Babban jerin abincin da za a guje wa mata masu shayarwa, shine barasa. Sa'a mai wuyar gaske, amma nasa ba shi da ƙarfi-a'a har zuwa shayarwa saboda wannan zai iya cutar da haɓakar fahimi. Koyaya, idan kuna yin komai daidai, wasu likitoci da likitocin yara sun ci gaba da ba da shawarar cewa gilas ɗin barasa ba lallai ba ne mummuna, muddin kuna barin tazara na akalla sa'o'i 4 kafin ku. sake shayar da yaronku. Manne da ruwan inabi kamar yadda zai yiwu, saboda yana da ƙarancin haɗari fiye da sauran abubuwan sha. Caffeine da sukari za a sake guje wa. Iyakance shan shayi da kofi zuwa kofi 2 a rana, zai fi dacewa ba tare da maye gurbin sukari ko sukari ba. Ya kamata a guje wa abubuwan sha mai ɗauke da kafeyin gabaɗaya! Duk da yake waɗannan ba su da lahani, za su iya sa jariranku su huta kamar yadda suke haɓaka matakan kuzari a cikin manya, don haka ku tabbata kun bar tazara na sa'o'i 2-3 tsakanin kofin ku da ciyar da jaririnku. Kada ku ci kifin da ke da wadata a cikin mercury - waɗannan sun haɗa da nau'in mackerel da swordfish. Ka guji soyayyen abinci da abinci da yawa waɗanda ke iya haifar da acidity da rashin narkewar abinci, saboda waɗannan matsalolin na iya shafar tsarin narkewar ɗan jariri. KAYAN GIRKI
Gilashin kwalba
Sinadaran: 100 g gwangwani ko lauki, finely grated
3 qwai
50 g broccoli florets, finely yankakken
3 tbsp garin shinkafa
2 tbsp mai
Hanya:
1) Cire duk wani damshin da ya wuce gona da iri daga gyaɗar kwalbar ta hanyar matsewa da ƙarfi. Anan akwai alamar amfani - kar a ɓata ruwan 'ya'yan itace, sha don ƙarin ruwa.
2) A cikin kwano, ƙwan ƙwai har sai kun sami taro mai santsi. Sa'an nan kuma ƙara broccoli da ƙwanƙwasa kwalban kuma a motsawa sosai har sai an sami haɗuwa.
3) Ki zuba garin shinkafa ki sake hadewa sosai, har sai an raba daidai.
4)A samu mai kadan sai a dumama shi akan kaskon da ba a dunkule ba. Ɗauki ɗan tsana na cakuda kuma a cokali shi a kan kaskon a hankali don ya bazu ko'ina zuwa siffar zagaye. Da zarar fritters sun yi launin ruwan zinari, juya su a dafa.
5) Maimaita sauran batter. A kowane hali, zaku sami kusan fritters 4-5, mafi girman adadin abincin maraice.
6) Za a iya ado da faski ko dill, kuma a yi hidima tare da tsoma yoghurt (na zaɓi)
Karas Smoothie
Sinadaran: 3-4 karas, finely yankakken
1/3 kofin yoghurt mai kauri
1/3 kofin madara mai cike da mai
3-4 walnuts, finely yankakken
2-3 almonds, yankakken
1 tsp tsaba sesame
Hanya:
1) Ki hada karas, yoghurt, madara, gyada da kuma sesame a cikin blender har sai ruwan ya yi laushi.
2) Zuba cikin gilashin hidima mai tsayi da kuma firiji na awa daya.
3) A cire, a yi ado da almond slived, a sha don karin kumallo.
Poondu kozhambu (Curry tafarnuwa ta Indiya ta Kudu)
Sinadaran: 1 tsp tsaba mustard
1 tsp cumin tsaba
1 tbsp mai
1 tsp ganyen curry
Asafoetida, tsunkule
1 albasa, finely yankakken
1 babban tumatir, finely yankakken
1 tsp tamarind
3 tsp tafarnuwa
Gishiri, dandana
1 tsp chilli foda (daidaita bisa ga dandano)
1 tsp coriander foda
Ruwa, kamar yadda ake buƙata don daidaito
Ganyen coriander, don ado
Hanya:
1) Narkar da tamarind a cikin ruwa a ajiye a gefe.
2) A cikin wok, zazzage mai, sannan a zuba 'ya'yan mustard, tsaba cumin, curry ganye da asafoetida. Jira har sai ƙwayar mustard ta fashe.
3) Sai a zuba tafarnuwa da yankakken albasa, sai a gasa har sai ruwan zinari.
4) Ki zuba tumatir (cire fata idan kina so), sai ki jujjuya har sai ruwan tumatir ya dahu ya dahu sosai. Man zai fara rabuwa a wannan lokacin.
5)Azuba garin chilli da garin coriander sai ajuya na tsawon minti daya har sai kamshin garin ya lafa.
6) Ƙara ruwa, dangane da daidaito na curry da ake bukata, rufe kuma dafa don kimanin minti 2-3 a kan babban harshen wuta.
7) Cire murfin, kuma ƙara gishiri zuwa curry, kamar yadda dandano.
8) Cire wok daga cikin harshen wuta, kuma ku zuba curry a cikin abincin da kuke so. Ado da sabbin ganyen coriander.
9)Ci da zafi, tare da dosas ko shinkafar hatsi gabaɗaya. Wannan yana aiki da kyau azaman girke-girke na abincin rana, kuma yana da yummy don taya!
Purselane Greens Stew
Sinadaran: 1 kofin purselane ganye, wanke da finely yankakken
& frac14; kofin toor dal
1 tsp tsaba mustard
1 tsp raba ofishin dal
2 tbsp mai
Ruwa, kamar yadda ake bukata
Gishiri, dandana
2 dukan ja barkono
1 tbsp grated kwakwa
1 tsp cumin tsaba
Turmeric foda, tsunkule
Gishiri, 1 tsp
Hanya:
1) A tafasa, a dahu a daka toor dal, tare da dunkule na garin kurwar a cikin tukunyar matsa lamba. Jira har sai kun ji bugu 3, sannan ku tashi daga gas ɗin ku ajiye.
2) A cikin wok sai azuba mai sai azuba rabin 'ya'yan mustard, a tsaga urad dal, jajayen chiya baki daya sai a tafasa na minti daya.
3) Sai a zuba kwakwar da aka daka, a dafa na wani minti daya, sannan a kashe gas din.
4) Ƙara ruwa, kamar yadda ake buƙata, kuma a niƙa wannan zuwa manna.
5) Sai ki zuba ruwa a cikin koren purselane sai ki daka shi har sai kin ji buhu uku. Zuba ruwan, sannan a datse ganyen kuma a ajiye a gefe.
6) Sai ki zuba dal din toor, gishiri da manna a cikin ganyen mashed. Saka duka cakuda a cikin tasa.
7) A cikin karamin kwanon rufi, ƙara ghee, sauran mustard tsaba da cumin tsaba, da kuma sauté. Da zarar 'ya'yan mustard ya fashe, kashe wutar kuma ƙara wannan cakuda a saman tasa a matsayin tadka.
8) Ku bauta wa zafi, tare da ragi roti ko bajra roti.
