Uma ungumama ongumhlengikazi, engeza lawa ma-superfoods okuncelisa okunempilo ekudleni kwakho ukuze uthole imisoco oyidingayo.
Njengomama oncelisayo, ungumshini wokwenza ubisi amahora angu-24 ngosuku! Asikho isikhathi osukwini lapho umzimba wakho ungawenzi ubisi ingane yakho. Omama abaningi abancelisa ibele babika ukuthi bazizwa belambile njalo, futhi le ndlala ivela enanini lama-kilojoule asetshenziswa umzimba wakho ukwenza iounce ngayinye yobisi. Ukugqugquzela umzimba wakho ngokudla okunomsoco okusiza ukuwugcwalisa ngakho konke okudingayo kubalulekile.
Nakuba ama-superfoods okuncelisa kulesi sigaba azange afakazelwe ngokomtholampilo ukuthi ane-lactogenic, amaningi asetshenziselwe amakhulu eminyaka emhlabeni wonke ukondla omama abahlengikazi futhi aqukethe inhlanganisela enomsoco wamafutha anempilo, amavithamini, amaminerali, ama-phytonutrients, nama-antioxidants zilungele umama oncelisayo.
1. Ukotapheya
Ukwatapheya ungumthombo wokudla okunempilo komama abahlengikazi. Isikhalazo esivamile komama abancelisayo ukuthi bavame ukulamba kakhulu ngenxa yezidingo zekhalori ezikhulayo zabahlengikazi futhi banesikhathi esincane kakhulu sokulungiselela nokudla ukudla.
Ukotapheya ungamafutha acishe abe ngamaphesenti angama-80 futhi usiza ukugcina umuzwa wokugcwala ngaphezu kokunikeza umzimba wakho amafutha anempilo enempilo. Ukwatapheya futhi ungumthombo omuhle wamavithamini B, uvithamini K, i-folate, i-potassium, uvithamini C, no-vitamin E.
2. Amantongomane
Esinye isici esinikeza umsoco, amantongomane anamaminerali amaningi abalulekile njengensimbi, i-calcium, ne-zinc kanye novithamini K no-B. Futhi ziwumthombo onempilo wama-acids abalulekile namaprotheni. Ngaphandle kokwakheka kwawo okunomsoco okumangalisayo, amantongomane nawo athathwa njengokudla kwe-lactogenic ezingxenyeni eziningi zomhlaba.
Nakuba kunobufakazi obuncane bomtholampilo obufakazela ukusetshenziswa kwamantongomane njenge-galactagogue, asetshenziswe ezizukulwaneni ngezizukulwane emithini yendabuko ye-ayurvedic, ikakhulukazi ama-alimondi, angabhalwa kabanzi kuphela ezincwadini ze-ayurvedic kodwa angenye yezinto ezisetshenziswa kakhulu zokudla kwe-lactogenic Umhlaba.
3. Ubhontshisi Nobhontshisi
Ubhontshisi kanye nemifino ziyimithombo emihle yamaprotheni, amavithamini, amaminerali, nama-phytoestrogens. Ama-chickpeas asetshenziswe njenge-galactagogue kusukela esikhathini saseGibhithe lasendulo futhi angukudla okuyisisekelo eNyakatho Afrika, eMpumalanga Ephakathi, naseMedithera cuisine, okuwenza abe ngenye yamagalactagogue afinyeleleka kakhulu.
Nakuba ama-chickpeas kuyi-lactogenic legume esetshenziswa kakhulu ngokwesiko, asikho isidingo sokuzikhawulela ohlotsheni olulodwa lukabhontshisi noma i-legume ngenxa yezakhiwo zayo ze-lactogenic. Isibonelo, ubhontshisi wesoya unokuqukethwe okuphezulu kwe-phytoestrogen kuwo wonke ubhontshisi. Ukudla izinhlobonhlobo zikabhontshisi nemidumba akusizi nje kuphela impilo yakho jikelele, kodwa futhi nokusiza ekuqinisekiseni ukuthi unobisi olunempilo.
4. Amakhowe
Amakhowe ngokuvamile awabhekwa njengokudla kwe-lactogenic, kodwa izinhlobo ezithile zamakhowe ziyimithombo emihle ye-polysaccharide beta-glucan, okucatshangwa ukuthi iyi-agent eyinhloko ye-lactogenic ebhekele izakhiwo ze-galactagogue kokubili ibhali ne-oats. Ngenxa yokuthi ibhali nama-oats afakazele amandla e-lactogenic, akusona isikhathi sokuthola ukuthi okunye ukudla okune-beta-glucans okufana namakhowe kuzoba nemiphumela efanayo ye-lactogenic.
Emsebenzini wami womtholampilo, ngithole ukuthi abesifazane abanyusa ukudla kwabo okucebile kwe-beta-glucan okufana ne-oats, ibhali, izinhlobo ezithile zamakhowe, imvubelo, kanye ne-algae / ukhula lwasolwandle baye babona ukwanda kokukhiqizwa kobisi. I-Reishi, i-shiitake, i-maitake, i-shimeji, namakhowe e-oyster anokuqukethwe okuphezulu kwe-beta-glucan emndenini wamakhowe.
5. Imifino Enamahlamvu Aluhlaza
EThailand, indlela yokuqala kamama yokuzivikela ekutholeni ubisi oluncane ukudla kwemifino. Nakuba lungekho ucwaningo olushicilelwe manje mayelana nezakhiwo ze-lactogenic ze imifino enamahlamvu aluhlaza , ukudla imifino eminingi kuyozuzisa impilo yakho kuphela kuyilapho usungula imikhuba emihle yokudla okufanele ilandelwe ingane yakho lapho iqala ukudla ukudla okuqinile cishe izinyanga eziyisithupha ubudala.
Imifino enamahlamvu aluhlaza iqukethe i-phytoestrogens, ekhonjiswe ukuthi inomphumela omuhle ekukhiqizeni ubisi. Lokhu kungase kube ukhiye wokuqonda amandla abo e-lactogenic. Omama abaningi bakhathazeka ngokuthi ukudla imifino enamaqabunga aluhlaza njenge-broccoli noma iklabishi kuyokwenza ukwandisa i-gassiness kanye ne-fussiness emntwaneni wabo. Nokho, lokhu akulona iqiniso: Ingxenye ye-carbohydrate yale mifino, okuyiyona engabangela igesi, ayikwazi ukudlulisela obisini lwebele.
6. Imifino Ezimpande Ezibomvu Neziwolintshi
Nakuba imifino ebomvu newolintshi kusamele ifundwe ngokukhethekile ngezakhiwo zayo ze-galactagogue, isetshenziswe njengokudla kwe-lactogenic emasikweni amaningi emhlabeni wonke amakhulu eminyaka. Imifino yezimpande ezibomvu nesawolintshi ezifana nezaqathi nama-yam ziye zasetshenziswa ezizukulwaneni ngezizukulwane ngokudla kwendabuko yaseShayina zuoyuezi ( zuoyuezi isho ukuthi “hlala inyanga” futhi iyisikhathi sokuphumula komama abasanda kuzalwa) ngenkolelo yokuthi akondli umama kuphela. , kodwa msize ondle ingane ngokwandisa izinga nenani lobisi lwakhe lwebele.
Noma yiziphi izakhiwo ze-lactogenic okungenzeka ukuthi imifino yezimpande ezibomvu newolintshi zifana nalezo zemifino enamahlamvu aluhlaza. Ama-phytoestrogens kulezi zitshalo ngaphezu kokuminyana kwazo okunomsoco angase abambe iqhaza ekuthuthukiseni ubisi lwebele.
7. Imbewu
Imbewu iyisipho somsoco! Ziyisiqalo sempilo yazo zonke izitshalo emhlabeni. Zinikeza umthombo ogxilile wazo zonke izakhamzimba ezitholakala esitshalweni esivuthiwe kanye nemisoco edingekayo ukuze kukhule imbewu encane ibe isitshalo esihle esiqhakazayo. Imbewu inamaprotheni amaningi kanye namaminerali abalulekile njengensimbi, i-zinc, ne-calcium, kanye namafutha anempilo.
Njengamantongomane, imbewu ayifakazelwa ngokomtholampilo ukuthi inezakhiwo ze-lactogenic, kodwa isisetshenziswe amakhulu eminyaka ukusiza omama abancelisa ibele ngenxa yokuqukethwe kwabo okuphezulu kwamavithamini namaminerali. Yonke imbewu inokwakheka kwayo okunomsoco okuyingqayizivele, ngakho-ke khetha izinhlobonhlobo ezihlanganisa imbewu ye-sunflower, imbewu yethanga, nembewu yesesame.
8. Imbewu yeChia
Ngenkathi imbewu ye-chia kungase kubonakale njengento entsha, sezisetshenziswe kabanzi amakhulu eminyaka futhi zaziwukudla okuyisisekelo kwama-Aztec namaMayans. Imbewu ye-Chia ayigcini nje ngokuba umthombo ocebile we-fiber, amaprotheni, i-calcium, ne-magnesium kodwa futhi inokuqukethwe okuphezulu kwe-omega-3 fatty acid. Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber kanye namaprotheni kanye nokugcwala kwayo okune-acid ethandekayo, imbewu ye-chia ikusiza uzizwe unelisekile futhi ugcwele isikhathi eside ngemva kokudla.
I-Chia oil nayo ingumthombo omuhle kakhulu we i-omega-3 fatty acids futhi ine-flavour engathathi hlangothi futhi emnandi.
9. Imbewu yeHemp
Njengembewu ye-chia, imbewu ye-hemp ithole indlela yokungena kulolu hlu lokudla okuphezulu ngenxa yokuqukethwe okuphezulu kwama-omega-3 fatty acids kanye nokwakheka kwezakhi ezinempilo. Imbewu ye-Hemp inesilinganiso esihle se-omega-3 kuya ku-omega-6 sika-3:1 futhi iyiphrotheni ephelele, okusho ukuthi iqukethe wonke ama-amino acid abalulekile adingwa umzimba womuntu ngezilinganiso eziphelele.
Nakuba imbewu ye-hemp inamavithamini amaningi namaminerali amaningi, ine-iron ne-zinc eningi, okubalulekile ekukhuleni kwezinsana nempilo kamama.
10. Imbewu yefilakisi
Ama-flaxseed angumthombo omuhle kakhulu wamaprotheni, i-fiber, nama-omega-3 fatty acids, kodwa ukuze uvule izinzuzo zawo, kufanele agaywe - wonke ama-flaxseeds awakwazi ukugayeka emzimbeni futhi akhishwe angashintshiwe.
Amafutha efilakisi nawo angumthombo omuhle kakhulu we-omega-3 fatty acids futhi anokunambitheka okumnandi nokulula okuhambisana kahle nemifino futhi kuhlanganiswe ngaphandle komthungo kuma-smoothie. Izinzuzo zezempilo ezihloliwe ze-flaxseed zifinyelela kude, kusukela ekuncipheni kwesisindo nokulawulwa kwe-glucose egazini kuya ekuncishisweni kwengozi yezinhlobo ezithile zomdlavuza, isifo senhliziyo nemithambo yegazi, nokuvuvukala.
11. I-Turmeric
Nakuba i-turmeric isetshenziswa emhlabeni wonke ngomama abancelisa ibele njenge-galactagogue, abukho ubufakazi bomtholampilo obusekela ukuthi imifino inomphumela kumthamo wobisi lwebele olukhiqizwa ngumama.
Kodwa-ke, izakhiwo ezilwa nokuvuvukala ze-turmeric ziye zaboniswa ezifundweni zomtholampilo ukuthi zibalulekile empilweni nasenhlalakahleni yomama abancelisa ubisi lwebele ukuze kuvinjelwe nokwelashwa kwe-mastitis kanye nokudambisa izimpawu ezihambisana ne-breast engorgement. Emiphakathini eminingana kulo lonke elase-Asia, i-turmeric nayo ikholelwa ukuthi iyasiza ukuqinisa isimiso somzimba sokuzivikela ezifweni hhayi umama kuphela kodwa nengane, ukuxosha ukukhwehlela kanye nemikhuhlane.
12. Ashwagandha
I-Ashwagandha isitshalo esisetshenziswa ngokwesiko emithini ye-ayurvedic ehamba ngamanye amagama amaningi, okuhlanganisa i-ginseng yaseNdiya kanye ne-cherry yasebusika. I-Ashwagandha ithathwa njengekhambi lemisebenzi eminingi elisebenza ezinhlelweni eziningi zomzimba ngasikhathi sinye, kufaka phakathi i-neurologic, immune, endocrine, kanye nezinhlelo zokuzala. Nakuba ingakaze iboniswe ukuthi inezakhiwo ezithile ze-lactogenic, iwunkulunkulu komama abancelisayo ababhekene nengcindezi.
Ezifundweni zomtholampilo, i-300 mg kabili ngosuku ye-ashwagandha ikhipha ingcindezi enciphise kakhulu kubahlanganyeli bocwaningo. Akukhona nje ukuthi abahlanganyeli abathole i-ashwagandha bazizwa bekhululekile kakhulu ekucindezelekeni kwabo konke kanye nokwenyuka kwezinga lempilo yabo, kodwa amazinga e-cortisol ayephansi kakhulu. I-Ashwagandha nayo ibonakala inomthelela ekukhuthazeleni namandla, nakuba izizathu zalokhu zingakaziwa.
I-Ashwagandha isitshalo esifundwe kahle esinezindatshana zocwaningo ezingaphezu kuka-60 ezitholakala ngokusetshenziswa kwayo ezinhlobonhlobo zezinqubo zezifo ezahlukahlukene, yize indlela okuyiyona esebenza ngayo namanje ayaziwa. Uma ucabanga ngezindlela eziningi ingcindezi ethinta ngayo yonke isistimu emzimbeni wakho, kulula ukubona ukuthi umphumela we-ashwagandha kuma-hormone okucindezeleka ungathonya kanjani wonke umzimba.
Umthombo: https://www.parents.com/baby/breastfeeding/breast-milk/12-superfoods-for-breastfeeding-moms/
