Ukudla Ukwandisa Ukondliwa Kwebisi Lesisu

11 I-Superfoods yokubeletha

Ingabe uyazibuza ukuthi kukhona ukudla ongadla ukusekela uketshezi futhi ukwandisa ngokwanele ukukhiqizwa ubisi lwebele ? Yebo, ukudla okuningi kubhekwa njengama- galactagogues , angakusiza ukuba wenze ubisi oluningi lwebele . Kuwo wonke umhlaba, abesifazane abakwamasiko ahlukene badla ukudla okwenza ubisi ngemuva kokubeletha futhi ngenkathi bebeletha. Ezinye zalezi zokudla zigcwele amavithamini namaminerali, kanti ezinye zinezakhi zamakhemikhali ezingasiza ekukhiqizeni ubisi lwebele.

Kungakhathaliseki ukuthi yisiphi isizathu, lezi zinkolelo zokudla okuncelisayo zikholelwa ukuthi zithuthukisa futhi zisekela ukutholakala okunempilo kobisi lwebele.

11 Ukudla Ukunyusa Ukondliwa Kwebisi Lesisu

1. Izinhlamvu Zonke : Ukudla okuphelele kunomsoco kakhulu ekunceliseni amamama. Futhi bacatshangwa ukuthi banezindawo ezixhasa ama-hormone abhekene nokwenza ubisi lwebele. Ngakho, ukudla okusanhlamvu konke kungandisa ukondla ubisi lwebele. Ukusanhlamvu okuvame kakhulu okusetshenziselwa ukwenza uketshezi oluningi lwebele kuyinto i-oatmeal edala ephekwe kancane. Ungase futhi uzame ibhali, irayisi eligcwele okusanhlamvu, ama-coat oatmeal, noma ezinye izinto ezenziwe ngama-grains.
   
2. Imifino eluhlaza okomnyama: Imifino eluhlaza emifino eluhlaza efana ne- alfalfa , i-ulethisi, i-kale, isipinashi, ne-broccoli zigcwele izakhi, ikakhulukazi i-calcium. Zinezinhlobo ze-phytoestrogens ezingase zibe nethonya elihle ekukhiqizeni ubisi lwebele.
   
3. I-Fennel : I-Fennel isitshalo esivela eMedithera. Imbewu ye-Fennel yengeza ukunambitheka kokudla okuhlukahlukene, kepha i-fennel nayo iyimifino ephekwe noma idliwe eluhlaza. I-bulb, i-stalk, namaqabunga e-fennel plant ziyadliwa, futhi ungazifaka ezitsheni, ezitsheni, noma kwezinye zokupheka ze-fennel. I-estrogens yezitshalo ezitholakala ku-fennel ingasiza omama abahlengikazi ukuba benze ubisi lwebele.
   

1. I-garlic : I-garlic inomsoco kakhulu, futhi yengeza okunempilo ekudleni okuningi. Kukholelwa ukuthi kuyisigcawu, ukusiza omama abahlengikazi benze ubisi lwebele. Ngisho noma i-garlic inomunwe oqinile ongena ebisi lwebele, kubonakala sengathi ezinye izinsana zifana nenambitha. Futhi, ucwaningo lubonisa ukuthi ubisi olunamakhanda aluhlaza lungasiza ukugcina izingane ezincelisayo zibeletha isikhathi eside . Ngakolunye uhlangothi, ezinye izingane zingeke zibekezelele igalikhi kahle. Uma ingane yakho ibonisa izimpawu zokuzwela kokudla ngemuva kokudla i- garlic, ungase ufune ukuzama ukugwema ugarliki okwesikhashana. Landela ukuhola komncane wakho. Ungangezela i-garlic ekudleni kwakho ngokuyisebenzisa ukunambitheka izitsha eziningi, kufaka phakathi imifino, inyama, izilwane zasolwandle, i-pasta, namasoso.
   

1. I-Chickpeas: Izikhumba, okuthiwa i-garbanzo ubhontshisi noma ubhontshisi beCeci (chi-chi), yi-legume evamile esetshenziselwa ukupheka eMediterranean naseMpumalanga Ephakathi. Abesifazane ababeletha bebelokhu bedla ama-chickpeas ekwenzeni ubisi lwebele ngaphezulu kusukela ezikhathini zasendulo zaseGibithe. I-chickpeas yindlela yokudla okunomsoco ophezulu amaprotheni. Zinezinhlobo zezitshalo zomhlaba ezingase zithwale ukusetshenziswa kwayo njenge-galactagogue. Ungangeza ama-chickpeas kuma-pasta noma ama-saladi. I-Hummus, ukusakazeka okumnandi noma ukudilika okwenziwe kusuka ku-chickpeas, enye enye indlela yokujabulela le bean enempilo kakhulu.
   
2. Imifino yeSesame: I-calcium ephezulu ne-estrogen-like plant properties, omama abancuse basebenzisa imbewu yesame ukwenza ubisi oluningi lwebele. Ungadla imbewu ye-sesame yedwa, njengesithako emahokisini oyilungiselela, njenge-topping for salads, noma ekuxukeni komzila okuhlangene nezinye imbewu, amantongomane nezithelo ezomisiwe.
   
3. Ama-alimondi: Amantongomane, ikakhulukazi ama-alimondi aluhlaza anempilo futhi agcwele amaprotheni ne-calcium. Omama abaningi abahlengikazi bakhetha ukudla ama-alimondi noma ukuphuza ubisi lwe-almond ukuze ukwandise ukhilimu, ubumnandi, kanye nobuningi besibisi sabo sebele.
   
4. Amafutha aqoshiwe ne-Flaxseed: Njengembewu ye-sesame, i-flaxseed ine-phytoestrogens engayithinta ukukhiqizwa ubisi lwebele. I-flaxseed nayo iqukethe ama-acids edingekayo. Ungafafaza ama-salads nama-saresi, noma ungazama iresiphi yembewu ye-flax.
   

1. Umsila omusha we-Ginger: Ijinja elisha akuyona nje ukufaka okunempilo ekudleni kwakho, kepha kungakwandisa ukukhiqizwa ubisi lwebele kanye nosizo nge -reflex ye-down-down . Ungangeza kalula, i-ginger eluhlaza ezitsheni oziphekayo. Ungafaka i-ginger kumkhuba wakho wansuku zonke ngokuphuza i-ginger ale eyenziwe nge-ginger yangempela noma ngokubilisa i-ginger eluhlaza nokwenza itiye. Ngenkathi i-ginger entsha ithathwa njengokuphephile, akufanele uthathe izithako ze-ginger ngaphandle kokubonisana nochwepheshe wakho wezempilo.
   
2. Imvubelo Ye- Brewer: Imvubelo ye- Brewer iyinhlanganisela enempilo enempilo kakhulu equkethe ama-vithamini, insimbi, amaprotheni, i-chromium, i-selenium, namanye amaminerali. Amamama okubeletha ayisebenzisa kuphela Akusize nje ukuthi ikusize ukwenza ubisi oluningi lwebele, kodwa futhi ingakunika amandla amaningi, abe nethonya elihle emoyeni wakho futhi ususe ingane blues. Ungathola imvubelo ye-brewer kuthebhulethi noma ifolda.
   

1. Amathimba Abahlengikazi : Kulungile, itiye yisiphuzo, hhayi ukudla. Kodwa, amathikishi e-lactation akwenziwa ekudleni nasezindleleni, futhi enye yezinqumo ezivame kakhulu kwabesifazane abafisa ukukhulisa ubisi babo. Itiye lezokwelapha lingase libe nomuthi owodwa noma inhlanganisela yamakhambi asebenzisana ndawonye ukusekela ukukhwabanisa nokwandisa ukukhiqizwa ubisi lwebele. Amakhambi atholakele ekutheni ukondla i-fenugreek , i- thistle ebusisiwe , ubisi lwe-thistle kanye ne-fennel. Ngaphandle kokwandisa ukondla ubisi lwebele, amateyimu ayaduduza futhi aphumule. Ngaphezu kwalokho, kulula ukuzilungiselela.

Ingabe Ukudla Kwe-Lactogenic Kusebenza Ngempela?

Akubona bonke abesifazane ababona imiphumela ngokudla ukudla kokudla, kodwa ngokuqinisekile akukwazanga ukulimaza ukuzama. Uma udla ukudla okulinganiselayo, okuncelisayo , okuningi kwalokhu kudla kungenzeka ukuthi sekuyingxenye yalo. Njengoba iningi lalezi zinto liphilile futhi linomsoco, ukwengeza okunye okumele kube okulungile. Gcina nje engqondweni ukuthi, njengakho konke okunye, awufuni ukuwudlula. Uma kubonakala sengathi ikusebenzela, qiniseka ukuthi uqapha ukunyuka kobisi lwakho lwebele ngokucophelela. Uma ufinyelela iphuzu lokuthi uzizwa ukhululekile, qalisa ukunciphisa ukuthi udla ukudla okungakanani kwama-lactogenic. Uma uqhubeka ukwandisa ukondla ubisi lwakho, ungaqeda ubisi oluningi kakhulu . Ukunikezwa kwebisi lwebele ngokweqile kungabangela izinkinga ezihlukahlukene kakhulu ezifana ne- engorgement yebele , ama- ducts abisiwe , kanye nesifo se-mastitis .

Inothi Yokuqapha

Ukudla izinguqulo ezintsha zalezi zokudla ezisekela i-lactation iphephile futhi ziphilile. Yiqiniso, njengazo zonke ezinye izinto, ungayidluli. Okuncane kakhulu kwanoma yini engeke ibe nomqondo omuhle. Kumele futhi uhlale ukhumbule ukuthi izithako azifani nokudla okusha. Ngaphambi kokuthatha noma yiziphi izinguqulo zokwengeza zalolu ubisi okukhulisa ukudla, khuluma nodokotela wakho noma umcebisi we-lactation.

> Imithombo:

> I-Academy ye-Breastfeeding Medicine Protocol Committee. I-ABM ye-clinical protocol # 9: ukusetshenziswa kwe-galactogogues ekuqaliseni noma ekwandiseni izinga lokuvinjelwa ubisi lwebele (Okokuqala kubuyekezwa ngoJanuwari 2011). Imithi yokwelashwa. 2011 Feb 1; 6 (1): 41-9.

> Jacobson, uHilary. Umama we-Food FoodRosalind Press. 2004

> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.

> Riordan, J., noWambach, K. Ukuncelisa nokuBambisana koLuntu kweSine Edition. UJones noBartlett Ukufunda. 2014.

> Whitney, E., Rolfes, S. Ukuqonda Ukudla okunomsoco Edition Edition lweshumi nane. Cengage Learning. 2015.