ʻO kahi Dietitian Busts kahi moʻomeheu postpartum: ʻO ka hānai ʻana i hānai iaʻu i mea e loaʻa ai ke kaupaona

Anter

• Hiki i ka hānai hānai ke kōkua iā ʻoe e lilo i ka paona, i ʻōlelo lākou
• Huli, ʻaʻole ia ka hoʻohiki hōʻemi kaumaha o kaʻu mau moemoeā postpartum
• 1. Ua 'ʻai ʻoe no ʻelua' (literal)
• 2. Makemake ʻoe, pololi maoli
• 3. Ke hele nei ʻoe i ka hiamoe (maopopo leʻa ...)
• 4. Hormones, schmormones
• 5. Hoʻoweliweli ʻoe (ʻaʻole kahaha)
• 6. Ke hakakā nei ʻoe me ka lako
• No laila, he aha ka mea i loaʻa iaʻu?

ʻO ka hānai ʻana iā ʻoe e lilo i ka kaupaona pēpē wikiwiki, i ʻōlelo lākou. Ke manaʻo wale ʻoe he lanakila kēia no ka wahine, wehewehe kahi RD no ke aha ʻaʻole pēlā ka hihia.

Aia ka hehena o ka nui kaomi ma luna o nā makuahine e "hoʻi hope" ma hope o ka hānau ʻana, a ʻaʻohe mea i ʻike ʻoi aku ma mua o ka makuahine makuahine hou. I ka manawa mua i hele aku ai ʻo Meghan Markle me ka mea hou a maikaʻi hoʻi ʻo Baby Sussex, ua nui ka leʻaleʻa e pili ana i kāna koena "pēpē pēpē" e like me kāna puʻupu o ka hauʻoli.

ʻOiai ka nui o nā makuahine (me aʻu) i hoʻomaikaʻi aku iā Meghan no ka luliluli ʻana i kahi ʻauwaha i kāʻei ʻia e hoʻonui ai i kona kino postpartum (no ka mea, aloha, he ola maoli kēlā) ʻo ia nā ʻōlelo i ukali ʻia e aʻu i lohe ai e haʻalulu wau.

"Auē, he mea maʻamau kēlā, akā e hāʻule koke ʻo ia i kēlā kaumaha inā e hānai ʻo ia."

Hiki i ka hānai hānai ke kōkua iā ʻoe e lilo i ka paona, i ʻōlelo lākou

ʻAe, ua maopopo iaʻu ka maikaʻi loa o kēlā hoʻohiki. Ua alakaʻi ʻia wau e manaʻoʻiʻo ka hānai ʻana i ka waiū ka mea like o ka "Biggest Loser Challenge" ʻoi aku ka ʻeha ma ka home (a ʻoi aku paha ka ʻeha inā loaʻa iā ʻoe kahi pēpē pēpē e like me aʻu).

Ua aʻo ʻia wau i kēlā me kēia kau ma ka boob, e hoʻoheheʻe wale kēlā mau lima aloha a me ka puʻu poʻoch a e lilo wau i rockin 'my pre-pēpē, nā hoʻomaʻamaʻa hānau mua, a me nā jeans ma mua o ka male ʻana i ka manawa ʻole.

Heck, ua haʻi mai kekahi mau makuahine i kaʻu mau pūʻulu Facebook iaʻu hiki iā lākou ke komo i loko o ko lākou lole kula kiʻekiʻe, akā naʻe, ua haʻalele iki lākou i ko lākou wahi moe. Ae! ʻO ka hope loa, kahi lanakila no ka wahine!

ʻO kēia mākau makuahine āpau i hana maʻalahi i koʻu noʻonoʻo ʻepekema e like me ka mea i manaʻo ʻia e puhi ʻoe i 20 mau calories i kēlā me kēia auneke o ka umauma āu e hana ai. E hoʻokau i kēlā i nā ʻōlelo pilikino, no ka hapa nui o kaʻu huakaʻi hānai waiū, e pīpī ana wau ma kahi o 1,300 milliliters o ka umauma i ka lā, e like me ka 900 mau calorie keu i hoʻā ʻia.

Hana i kahi makemakika-moa liʻiliʻi a pono wau e hoʻoleʻaleʻa i ke keu ma mua o ʻehiku mau paona i kēlā me kēia mahina me ka ʻole o ka hoʻololi ʻana i kaʻu papaʻai a i ʻole ka hoʻomehana kino. E poina iā Barry's Bootcamp, hānau wale kahi pēpē a kau iā lākou ma luna o ka pahu.

Huli, ʻaʻole ia ka hoʻohiki hōʻemi kaumaha o kaʻu mau moemoeā postpartum

Akā auwe, ʻaʻole e hana kā mākou mau kino e like me lākou i ka papa calculus, keu hoʻi ke pili nā hormones. Nānā - He dietitian wau a ʻo ka nui o koʻu hānai ʻana i ka umauma, ʻo ka nui o ka paʻa o koʻu kaumaha, a hoʻomaka wau e momona.

A ʻaʻole wau wale nō. ua hoʻomaopopo ʻia ka ʻāpana o ka liona o nā noi ʻana e pili ana i ka hānai ʻana i ka waiū a me ka pohō kaumaha o ka postpartum i ʻike ʻia ʻaʻole i loli ka hānai ʻana i ka helu i ka unahi.

Umm, he aha? Ma hope o ka hoʻomanawanui ʻana i ka maʻi kakahiaka, ka hiamoe ʻole, ka hānau ʻana, a me ka hana hoʻomāinoino o kahi keiki hānau niho ʻole e chomping ana i kou nipple weluwelu maka he ʻumi mau manawa i ka lā, manaʻo ʻoe e ʻokiʻoki ke ao iā mākou i nā mamas.

No laila, no ke aha e hoʻohui ʻole ai ka makemakika? E nānā i nā kumu nui ke kumu o ka hānai ʻana i ka hānai ʻole i ka huna huna huna huna ʻia.

1. Ua 'ʻai ʻoe no ʻelua' (literal)

Ma mua o ka folklore o ka hānai ʻana i ka waiū e lilo i ka kaumaha i hiki mai ka manaʻo e pono mākou e "ʻai no ʻelua" i ka wā hāpai. ʻOiai ʻo ka manaʻoʻiʻo hiki ke hōʻike i nā ʻōpū e makemake nui ʻia, haʻi mai ka mea iā mākou ʻo ka hapa nui o nā wahine hāpai e pono wale ana ma kahi o 340 keu calorie i kā lākou trimester ʻelua a me 450 keu calorie i kā lākou ʻekolu trimester.

Unuhi? ʻO ia wale nō ke kīʻaha o ka waiū a me kahi muffin. ʻAʻole he mea kupanaha, e like me ka, kokoke i ka hapalua o nā wahine hāpai i loaʻa ka nui o ke kaumaha ma mua o ka mea i koi ʻia i ka wā hāpai, me ka nui o nā noiʻi e hoʻopili ana i kēia i kahi paʻa 10-paona kaupaona hou 15 mau makahiki ma hope.

ʻO ka hoʻopaʻi ʻole, ʻaʻole loaʻa ka lawa o ke kaupaona, a me ka make ʻana i ka maʻamau i ka wā o ka hāpai ʻana ua ʻoi aku ka pilikia o ka pili ʻana i nā pilikia hoʻomohala a me ka pilikia o nā haunaele metabolic i loko o ka pēpē, a i nā hihia koʻikoʻi, ka make ʻana o nā pēpē.

No laila ma mua o ka helu ʻana i ka calorie a i ʻole ke mālama ʻana i kēlā me kēia pāʻina o kēlā mau mahina ʻeiwa e like me ka marathon, paipai wau e nānā wale i ka hoʻolohe ʻana i kou kino no kēlā mau hoʻololi lahilahi i ka pōloli e pili pū me kāu mau pono hoʻonui.

2. Makemake ʻoe, pololi maoli

Nui koʻu mau makemake nui, akā ʻaʻohe mea e hiki ke hoʻomākaukau iaʻu (a i ʻole kaʻu kāne, a i ʻole kekahi mea ʻē aʻe a puni iaʻu) no ka wī huhū i loaʻa iaʻu ma hope o ka hānau ʻana. I loko o kahi lā o kaʻu waiū e hele mai ana, ʻike koke wau i kaʻu kīʻaha kila o ke kila ʻokiʻoki me nā hua a me kahi kīʻaha liʻiliʻi o nā puʻuwai hemp ʻaʻole e hoʻopau i kaʻu holoholona pōloli.

I kaʻu papa hana dietetics, paipai pinepine wau i ka poʻe e nānā pono i kā lākou wī wī e hōʻalo ai i ka ʻinoʻino loa. ʻĀ, a hiki i ka manawa i loaʻa ai iaʻu kahi ʻauʻoi aku ka maikaʻi i ka kakali ʻana i kaʻu Michael Phelps – e like me ka wī, ʻaʻole ia he paʻakikī e hoʻokele hou.

ʻAʻole ia he mea maʻamau no ka ʻai nui ʻana o nā wahine i ka makaʻu o nalowale kā lākou lako, ʻoiai ʻo ka ʻōlelo aʻoaʻo i nā pōʻai kākoʻo hānai ʻo "ʻai e like me ke mōʻī wahine" e "hana i ka ua" waiū.

Ma ke ʻano he dietitian i hakakā nui me ka lako a me ka hānai ʻana i ka hānai i ka nui, makemake wau e nānā nui i kaʻu mau pono i kēlā me kēia lā o ka pule, e ʻae ana i ka paʻa ʻana i kekahi kaumaha keu e kūpono ke mālama i kaʻu lako.

Mahalo, ʻaʻole pono ʻoe e lilo i makemakika e ʻike ai i kāu pono o ka calorie kikoʻī - ka hānai ʻana a i ʻole ʻaʻole. E hoʻolohe wale ʻoe i kou kino. Ma ka ʻai intuitively a me ka pane ʻana i ka pōloli i nā hōʻailona mua loa, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i kāu ʻai me kāu mau pono me ka ʻole kīkēkē ʻana i nā meaʻai āpau i ka manawa hoʻokahi.

3. Ke hele nei ʻoe i ka hiamoe (maopopo leʻa ...)

ʻIke mākou ʻaʻole kēia he "koho maʻamau" i kēia manawa, akā ʻo ka hiamoe hiamoe mau loa i hana maikaʻi ʻole no ka mālama ʻana i kahi kaupaona olakino.

hōʻike mau ʻia i ka wā e hele ana mākou i ka maka maka, ʻike mākou i ka hoʻonui ʻana i kā mākou hormone wī (ghrelin) a me ka ʻūlū ʻana i kā mākou hormone satiety (leptin), e hoʻoulu ana i nā makemake.

I mea e hōʻino ai i ka ʻeha, ʻike pū ka poʻe ʻepekema i ka poʻe nele i ka hiamoe e kiʻi i nā mea ʻoi aku ka nui o nā calorie i hoʻohālikelike ʻia i ko lākou mau hoa hoʻomaha maikaʻi.

Ma ka ʻōlelo maʻamau, ʻoi aku ka nui o nā ʻāpana i kēia moʻolelo unsettling. Ma waho aʻe o ka huhū huhū a me ka ʻiʻini ʻole ʻole i ka ʻākeke i ka ʻaina kakahiaka, nui ka poʻe o mākou pū kekahi ala aʻe i ke aumoe me kahi pēpē uē pōloli.

A inā ʻoe e noʻonoʻo e hoʻomākaukau ʻoe iā ʻoe iho i pola kīʻaha o greens i ka hola 2 no kahi meaʻai hānai hānai liʻiliʻi i kou hiamoe semi-deranged, he pae ʻokoʻa ʻoe o superhuman.

ʻO ka palaʻai, nā hua paʻakai, nā ʻāpana, a me nā pahū. ʻO ke kumu, inā he karbake paʻa paʻa hiki iaʻu ke mālama i koʻu wahi moe, e kīloi ʻole ʻia ʻia i loko o koʻu waha ma mua o ka wanaʻao.

4. Hormones, schmormones

ʻAe, no laila ʻoiai hiki iā mākou a pau ke ʻae he hiki i nā homone wahine ke ʻoi loa, ke hana nei lākou i kā lākou hana e hānai i kāu pēpē i hānai ʻia. ʻO Prolactin, i kekahi manawa i ʻike aloha ʻia e like me ka "hormone mālama mālama momona" huna ʻia i ka postpartum e kōkua i ka hoʻoulu ʻana i ka hana waiū.

ʻOiai ke noiʻi nei e pili ana i kēia wahi o ka prolactin i ka wā pōkole, nā loea lactation he nui, nā loea olakino, a me nā makuahine hōʻoluʻolu ʻole i kuhiakau e hana ana ko mākou kino i nā hoʻololi metabolic e paʻa i ka momona nui ma ke ʻano he "inikua" no ka pēpē

I nā huaʻōlelo ʻē aʻe, inā kau ʻia ʻoe ma kahi mokupuni neoneo me ka ʻole o ka meaʻai, aia ma ka liʻiliʻi kekahi mea ma laila e hānai ai i kāu pēpē.

5. Hoʻoweliweli ʻoe (ʻaʻole kahaha)

Ke noʻonoʻo mākou i ka nele o ka hiamoe, nā ʻeha o ka hānau hānau, nā pilikia hou, nā neʻe ʻana o ka homone, a me ke aʻo aʻo hānai hānai ʻana, hiki ke ʻōlelo ʻia he koʻikoʻi ke "trimester ʻehā". ʻAʻole he mea kupanaha, ua ʻike ʻo ke koʻikoʻi o ke ola holoʻokoʻa, a me ke koʻikoʻi makuahine, kahi mea nui weliweli no ka paʻa ʻana o ke kaumaha ma hope o ka hānau ʻana.

ua ʻike pū ʻia ua pili nā pae cortisol kiʻekiʻe (ka hormone e pili ana i ke koʻikoʻi) me ka paʻa ʻana o ke kaupaona i nā mahina he 12 ma mua o ka hānau ʻana.

Makemake wau e loaʻa iaʻu kahi manaʻo maʻalahi no ka hoʻomaha, akā ʻoiaʻiʻo, he pinepine ke ʻano o ka crapshoot no kēlā mau mahina mua. E hoʻāʻo e kālai i kekahi manawa ʻo “ʻoe” ma ke kiʻi ʻana i kāu pakanā, hoaaloha, a ʻohana paha e kōkua mai. A ʻike wale, aia kahi kukui ma ka hope o ke ana.

6. Ke hakakā nei ʻoe me ka lako

ʻAʻole maʻalahi ka nui o nā wahine i kā lākou huakaʻi hānai hānai a maʻalahi paha "kūlohelohe" i nā mea āpau, huli i nā lāʻau a me nā mea hoʻopihapiha e hoʻonui i kā lākou lako. Hoʻonohonoho pinepine ʻia nā metoclopramide (Reglan) a me domperidone (Motilium) i nā makuahine e like me nā kōkua lactation lactation off-label, akā i ka heluna lehulehu, hoʻohana ʻia e mālama i ka haʻalele ʻana o ka gastric.

Minamina, ke lawe ʻoe i kēia mau meds me ka ʻole o ka ninini ʻana i ka gastric, pōloli loa ʻoe, wikiwiki loa. Me he mea lā ʻaʻole lawa ka hānai ʻana i ka waiū wale nō e koi iā ʻoe e hoʻokau mau iā ʻoe iho i ka pantry, aia kahi lāʻau e pono ai ʻoe e ʻai āpau. I ka. Manawa.

ʻAʻole he mea kupanaha, ʻo ka loaʻa ʻana o ke kaumaha ka hopena maʻamau o ka lawe ʻana i nā lāʻau, a koi ka hapa nui o nā wahine ʻaʻole hiki iā lākou ke hoʻomaka e lilo i kekahi kaumaha pēpē a hiki i ka wā e haʻalele ai lākou iā lākou iho i nā meds.

No laila, he aha ka mea i loaʻa iaʻu?

Ua manaʻo wau e lilo ana wau i ke kaupaona ke hele wau mai domperidone, akā i kēlā manawa ua like me ka hoʻoliʻiliʻi ʻana o koʻu kino i kāna mau hōʻailona pōloli a ʻaʻole au i ʻike i kekahi mea ma ka pālākiō. A laila, ma kahi o hoʻokahi pule ma hope o koʻu pīpī ʻana i kaʻu ʻōmole waiū hope loa, ua ala au a ua hele i waho koʻu kino holoʻokoʻa. ʻIke pū kekahi wau i ka liʻiliʻi o ka pōloli, no laila ʻaʻole wau hoihoi i ka meaʻai māmā i ka lā holoʻokoʻa.

ʻO ka mea nui loa, eia naʻe, ua ʻike wau i kahi nalu o ka ikaika a me ka hauʻoli aʻu i ʻike ʻole ai i loko o ʻelua mau makahiki. ʻO ia kekahi o nā hebedoma manuahi o koʻu ola. No laila, ʻoiai, he nui nā kumu i ka pāʻani ke pili ana i ke kaulike o ke kaumaha o ke kino, he mea nui wau i ka manaʻo he kino kau ko kou kino ke noho maoli ia i ka wā e maikaʻi ai kou hiamoe, nā hormones, a me nā papaʻai. kaulike a kaulike.

ʻO nā ʻōlelo aʻoi maikaʻi loa hiki iaʻu ke hāʻawi iaʻu iho i ka hanana lana o ka pōʻaiapuni ʻelua e hoʻolohe i koʻu kino, hoʻoheheʻe iā ia i ka maikaʻi o koʻu hiki me nā meaʻai hānai, a ʻoluʻolu iaʻu iho ma o kēia ʻano kū hoʻokahi o ke ola.

ʻO ka hānai hānai ʻana, e like me ka hāpai ʻana, ʻaʻole ia ka manawa e ʻai ai, ʻokiʻoki ana i nā calories, a i ʻole e hele i kahi hoʻomaʻemaʻe (ʻaʻole naʻe aia kahi manawa maikaʻi no kēlā). E nānā pono i ka makana: kēlā pēpē inu waiū ʻono. E hala kēia pae.

ʻO Abbey Sharp kahi dietitian i hoʻopaʻa inoa ʻia, kīwī a me ke ʻano lekiō, blog blog meaʻai, a me ka mea hoʻokumu o Abbey's Kitchen Inc. ʻO ia ka mea kākau o ka Puke Kukui Manaʻo Manaʻo, kahi puke kuke ʻai ʻole i hoʻolālā ʻia e kōkua i ka hoʻoikaika ʻana i nā wahine e hoʻāla hou i kā lākou pilina me ka meaʻai. I kēia manawa ua hoʻokumu ʻo ia i kahi hui makua makua Facebook i kapa ʻia ʻo Millennial Mom's Guide to Mindful Meal Planning.