Eqinisweni, ukuqinisekisa ukubunjwa okuhle kwalolu ketshezi oluwusizo nolunomsoco, kwanele nje ukuba udle kahle futhi uhlanganise ekudleni kwakho imikhiqizo ethile ukwandisa uketshezi ubisi. Kulesi sihloko sizokutshela ngabo.
Imikhiqizo yokwabiwa kwamamantombazane
Kukhona imikhiqizo embalwa kakhulu yokwehla kwesilwane kumama abahlengikazi. Okwamanje, kufanele kubone ukuthi, naphezu kokufaneleka kokudla, kubaluleke kakhulu ukubeka ingane esifubeni njalo ngamahora amabili, kuhlanganise nobusuku. Kule ndlela kuphela owesifazane ozokwazi ukuhlinzeka ukuxilongwa okwanele kwe-hormone prolactin egazini lakhe, okungabazeki ukuthi kuzosithinta kahle inani lobisi esifubeni.
Ngokuphathelene nokudla, umama okhulelwa kumele afake phakathi kwemenyu yakhe yansuku zonke izinhlobo ezilandelayo zokudla:
- inyama yamafutha aphansi-cishe amagremu angu-200 nsuku zonke;
- Cottage ushizi - 150 amagremu;
- imikhiqizo yobisi omuncu - cishe 200 ml;
- ushizi onzima - 30 g;
- izithelo nemifino.
Ngaphezu kwalokho, ukwandisa i-lactation kuyasiza kakhulu ukusebenzisa isobho esishisayo nama-broths, kanye nokusanhlamvu okusuka ku-buckwheat, oatmeal noma ilayisi okusanhlamvu. Kodwa-ke, kusukela ekugcineni, uma ingane ingumlutha wokuqothulwa, kufanelekile ukwenqaba. Ukwandisa inani nenani lamafutha nobisi , izabidi, isaladi lesetafula, kanye namantongomane ahlukahlukene, kuhlanganise nemisedari, ama-walnuts, ama-cashews, ama-alimondi nama-hazelnuts. Okokugcina, iklabishi ye- broccoli nayo idume kakhulu ngenxa yezindawo zayo eziyisimangaliso zokukhuphula i-lactation .