Pono paha nā makuahine hou e lawe i nā wikamina postnatal ma hope o ka hānau ʻana?

Anter

• He aha nā wikamina postnatal, a pono ʻoe iā lākou?
• Hiki iā ʻoe wale nō e kiʻi i kēia mau wikamina a me nā meaola mai kāu papaʻai, ma kahi?
• Pehea e pili ana i nā mea hoʻopiha postnatal?
• Nānā no

Kakaikahi nā mea i ke ola i maopopo. Akā ke kauka e ʻōlelo nei i nā huaora prenatal i ka wahine hāpai? Hāʻawi kūpono ʻia kēlā. ʻIke mākou i nā huaora prenatal kōkua e hōʻoia i ke olakino olakino o ka pēpē a me ke kaulike kaulike i loko o ka hāpai keiki no ka makuahine.

No laila, inā paipai pinepine ʻia nā huaora prenatal no nā makuahine-i-mau, pono pū kekahi nā huaora postnatal, ʻeā? ʻAʻole pololei. ʻO nā kauka, ma ka liʻiliʻi o nā mea i nīnau ʻia no kēia ʻatikala, ʻaʻole maopopo iā lākou pouHe mea nui nā wikamina natal e like me kā lākou mau hoa antecedent. ʻAe, ʻo ka loaʻa ʻana o nā mea momona kūpono ma hope o ka hānau hānau ʻana he mea nui ia. Akā ke lawe nei i kahi mea hoʻopiha papaʻai hoʻolaʻa hoʻolaʻa? TBD.

Eia nā mea e pono ai ʻoe e ʻike e pili ana i nā huaora postnatal a me nā huaora postnatal maikaʻi loa, inā loaʻa, e like me ka ob-gyns.

He aha nā wikamina postnatal, a pono ʻoe iā lākou?

ʻO nā wikamina i kahakaha ʻia ma ke ʻano he hoʻopihapiha postnatal e like maoli me nā huaora prenatal, i ʻōlelo ʻo Peyman Saadat, M.D., FACOG, kahi ob-gyn i hōʻoia ʻia ka papa pālua ma Reproductive Fertility Center ma West Hollywood, Kaleponi. ʻO ka ʻokoʻa ma waena o nā prenatal a me nā wikamina postnatal ʻo ia ka mea i hoʻopili ʻia me ka milligrams kiʻekiʻe o nā meaola e pono ai nā makuahine hou (vs. nā makuahine hāpai), e like me nā huaora B6, B12, a me D, no ka mea e komo lākou i ka pēpē ma o ka waiū umauma, wahi a Kauka Saadat. No laila ʻoi aku ka nui o kēia mau meaola e hōʻoia i ka hiki i ka makuahine ke omo lawa e ʻohi i kā lākou mau pōmaikaʻi (ʻo ia hoʻi ka nui o ka ikehu mai ka wikamina B) ʻoiai ʻo ka waiū umauma a me ka pēpē e "lawe" pū kekahi ana.

ʻO ICYDK, ka hana ʻana i ka waiū umauma a me ka hānai ʻana ʻaʻole ia he hana liʻiliʻi (ke ala e hele ai ka makuahine)—a ʻelua wale nō ia o nā pilikia kino a me ka noʻonoʻo e hiki mai ana mai ka hānau ʻana. ʻO ka ʻoiaʻiʻo, ʻo ka wā postpartum, a me ka makuahine ma ke ʻano nui, koi nui i ke kino, i ʻōlelo ʻia ʻo Lucky Sekhon, MD, he ob-gyn i hōʻoia ʻia e ka papa, endocrinology reproductive a me ka loea infertility ma Reproductive Medicine Associates o New York. Mālama ʻoe no ka ulu ʻana o ka pēpē, ka hana ʻana i ka waiū umauma, a me ka hoʻāʻo e hoʻōla i kou kino ponoʻī, i ka manawa like. ʻO kēlā me kēia, koi kēia i kahi o ka ikehu o ka ikehu a me nā meaʻai, a me ka hui pū, ʻoi aku. "Hoʻohui pū me ka luhi o nā wahine he nui a i ke ʻano ola i loko o nā pule mua o ka postpartum, a ʻaʻole paha lākou e loaʻa ana i nā mea pono kūpono āpau mai ka papaʻai kaulike maikaʻi - no laila ʻo ka lawe ʻana i nā wikamina, he mea kōkua ia i ka hāʻawi ʻana i nā mea e nalo ana, "wahi a Dr. Sekhon. (Pili: He aha kāu mau wiki mua o ka hana postpartum e like ai)

"Paipai wau i ka lawe ʻana i nā wikamina postpartum; akā naʻe, ʻaʻole pono ia he kūikawā, kikoʻī lā hānau ka wikamina, "wahi a ia. Eia ke kumu Wahi a Sekhon he mea kūpono ke hoʻomau i ka lawe ʻana i kahi wikamina prenatal no ka liʻiliʻi o ʻeono pule postpartum a i ʻole no ka lōʻihi o kou hānai ʻana i ka waiū. 

ʻO kahi hopena kūpono i ka lawe ʻana i nā wikamina prenatal ma hope o ka hānau ʻana he constipation ma muli o kā lākou kiʻekiʻe o ka hao, wahi a Dr. Saadat. I kēia hihia, paipai ʻo ia i nā makuahine hou e hoʻololi i ka multivitamin wahine, e like me ka GNC maʻamau a i ʻole Centrum brands (Buy It, $10, target.com), ka mea maʻamau e hāʻawi kokoke i ka 100 pakeneka o nā koi o kēlā me kēia lā no nā huaora a me nā minela.

Eia nō naʻe kekahi mau mea kikoʻī e noʻonoʻo ai, ʻo ka wahine e hānai ana i ka waiū e koi paha i ka nui o ka calcium, a ʻo ka poʻe e noho mau ana i loko o ka hale me kahi pēpē hou e pono paha i ka wikamina D no ka loaʻa ʻole o ka lā. (Pili: Ke alakaʻi a ka wahine kūpono i ka lawa ʻana o ka calcium)

ʻAe, akā pehea e pili ana i kēlā mau hormonone a pau ke hoʻololi i ka hoʻouna ʻana? Hiki i nā wikamina postnatal ke kōkua me kēlā? Minamina, ʻaʻohe huaʻai i ʻike ʻia he mea kōkua i ka mālama ʻana i nā fluctuations postpartum i loko o nā hormoni iā ​​lākou iho, wahi a Kauka Sekhon. "ʻAʻole pono e mālama ʻia nā hoʻololi ʻana o ka hormone no ka mea he ʻāpana olakino lākou, maʻamau o ke kaʻina hana o ka hoʻōla ʻana mai ka hāpai ʻana a me ka hānau ʻana." Eia nō naʻe, ʻo nā pilikia kikoʻī i hopena i nā hoʻololi hormonal ma hope o ka hānau ʻana, e like me ka nalo ʻana o ka lauoho a i ʻole ka lahilahi ʻana o ka lauoho, e hoʻomaikaʻi ʻia paha e ka lawe ʻana i nā wikamina, e like me ka biotin, ka wikamina B3, ka zinc, a me ka hao, wahi a Kauka Sekhon. (E nānā kekahi: No ke aha kekahi Hoʻololi nā ʻikena makuahine i ka hoʻololi ʻana o ka hānai nui i ka wā e haʻalele ai lākou i ka hānai ʻana.

Hiki iā ʻoe wale nō e kiʻi i kēia mau wikamina a me nā meaola mai kāu papaʻai, ma kahi?

Wahi a kekahi ob-gyns e pono i nā makuahine hou e hoʻoikaika e loaʻa nā meaʻai āpau a lākou e pono ai mai ka papaʻai kaulike maikaʻi i ka wā postpartum ma mua o ka huli ʻana i kahi huaola o kēlā me kēia lā e hoʻopiha i kā lākou ʻai. ʻO kekahi o ia ʻano palapala, ʻo Brittany Robles, MD, kahi ob-gyn a me kahi kahu hoʻomaʻamaʻa pilikino ʻo NASM i hoʻokumu ʻia ma New York City, ua paipai i nā wahine hānau hope e hōʻoia i ka loaʻa ʻana o nā meaola aʻe i kā lākou papaʻai.

• ʻO ka Omega-3 fatty acid: i loaʻa i nā iʻa momona, nā walnuts, nā hua chia
• Protein: loaʻa i loko o nā iʻa momona, nāʻiʻo momona, nā legume
• Puluniu: loaʻa i nā huaʻai āpau
• ʻO ka hao: loaʻa i nā legume, greens greens, ʻiʻo ʻulaʻula
• Folate: loaʻa i nā legume, greens greens, citrus fruit
• Kalipuna: loaʻa i ka waiū, nā legume, nā greens lau lau

Ma keʻano laulā, ʻōlelo ʻo Kauka Robles ʻaʻole ʻo ia e aʻo i kāna mau maʻi e lawe i nā huaora postnatal. "ʻAʻohe hopohopo he mea nui nā wikamina prenatal no kēlā me kēia wahine e pale ai i ka pilikia o nā kīnā neural tube i kāu pēpē," i ʻōlelo ʻo ia. "Eia nō naʻe, ke hoʻokumu ʻia ka paipu neural, i ka trimester mua, e lilo nā huaora i mea maʻalahi ma mua o ka pono." 

ʻOiaʻiʻo, ke hoʻolālā pono ʻana i kāu meaʻai e hōʻoia ai i ka loaʻa ʻana o nā mea pono kūpono a pau ma hope o ka hānau ʻana he maʻalahi ma mua o ka hana. Hoʻohui, pono ka ʻai ʻana o nā wahine ma hope o ka nui o ka 300 calories i kēlā me kēia lā no ka mea nalowale lākou i nā calorie ma o ka hānai ʻana a me ka pauma ʻana, ʻo ia hoʻi ka mea e pono ai ka mea i ʻoi aku ka nui ma mua o ka hana mau ʻana i ko lākou kino, wehewehe ʻo Dr. Robles. ʻO kēia ke kumu e koi aku ai i kāna mau mea hānai hānai postpartum e hoʻopau i nā meaʻai waiwai protein, e like me nāʻiʻo momona, salemona, pīni, legume, a me nā nati ma mua o ka ʻai ʻana, e ʻōlelo, he mau mea ʻai māmā i ka lā holoʻokoʻa e nānā i ka māʻona. (E pili ana: Pehea ka hopena o nā meaʻai kō i ka waiū umauma o nā makuahine hou)

Pono pū nā mākua hānai hānai e ʻai i nā meaʻai e kōkua ai i ka hoʻoulu ʻana i ka hana ʻana i ka waiū — e like me nā lau lau, nā ʻoka, a me nā meaʻai momona-a me ka hydrated. Wahi a Kauka Robles, pono ka wahine hānau ma hope o ka lawe ʻana i ka hapalua o ke kaumaha o ke kino i ka wai i kēlā lā i kēia lā no ka mea e hoʻomaʻamaʻa ana ʻo ia i kāna pēpē (hana ʻia ka waiū waiū he 90 pākēneka wai) a me kona kino ponoʻī. No laila, no ka wahine he 150 paona kona kaumaha, he 75 auneke a ma kahi o 9 mau aniani wai (ma ka liʻiliʻi loa) i ka lā, a ʻoi aku inā e hānai ʻo ia.

Pehea e pili ana i nā mea hoʻopiha postnatal?

Ma waho o nā wikamina, aia kekahi mau mea hoʻopihapiha mea kanu i hiki ke kōkua i ka mālama ʻana i kou noʻonoʻo postpartum a me ke kino. ʻO Fenugreek, kahi mea kanu like me ka clover i loaʻa i nā capsule e like me Finest Nutrition Fenugreek Capsules (Buy It, $ 8, walgreens.com), hoʻohana nui ʻia i ka wā postpartum ma ke ʻano he ala e hoʻonui ai i ka lako waiū, wahi a Dr. Sekhon.. Manaʻo ʻia e hoʻonāukiuki i ke kino glandular i nā umauma, nona ke kuleana no ka hana ʻana i ka waiū. ʻOiai manaʻo ʻia ʻo fenugreek e like me ka palekana e ka FDA, hiki iā ia ke loaʻa nā hopena ʻaoʻao, e like me ka diarrhea, i ka makuahine a me ka pēpē (e like me ka mea i ʻike ʻia e hele i ka waiū umauma), no laila he mea nui e hoʻomaka me ka hapa haʻahaʻa a laila hoʻonui wale inā ʻae kou kino iā ia, wehewehe ʻo ia. Ma muli o kēia mau hopena GI, e nānā pono i ka ʻōlelo aʻoaʻo a kāu kauka ma mua o ka lawe ʻana a, ke ʻole ʻoe e hakakā ana me ka lako o ka waiū, e noʻonoʻo pono e hōʻalo loa.

ʻOiai ʻaʻole ʻo melatonin kahi huaola, (ʻo ia kahi hōmona e kū kūlohelohe i loko o ke kino e hoʻoponopono ai i ka ritima circadian) hiki ke kōkua maikaʻi i ka hiamoe, keu hoʻi no nā makuahine hou i hiamoe ʻole a loaʻa i kahi ʻano hiamoe hiamoe mai ka diaper o ka pō. nā hoʻololi a me ka hānai ʻana, wahi a Kauka Sekhon. He palekana i nā wāhine ke lawe i ka melatonin i ka wā e hānai ai, akā pono e hoʻohana me ka akahele, no ka mea hiki ke hoʻoulu i ka hiamoe—a makemake mau ʻoe e makaʻala i ka wā e mālama ai i kahi pēpē liʻiliʻi, wehewehe ʻo ia. Ma ke ʻano he koho ʻē aʻe i melatonin, aʻoaʻo ʻo ia i ke kī ʻana i ke kī chamomile a i ʻole ka ʻauʻau mahana ma mua o ka hiamoe ʻana, a ua hōʻike ʻia nā mea ʻelua e kōkua me ka hoʻomaha a no laila, hiamoe.

Ma ka laulaha, palekana ke lawe ʻana i nā wikamina āpau i ka wā o ka hānai ʻana i ka waiū, akā ʻaʻole pololei ia o nā lāʻau lapaʻau a me nā mea hoʻopili āpau, wahi a Dr. Sekhon. "He mea nui e nānā me kāu kauka inā ʻaʻole ʻoe e ʻike i ka palekana o kahi wikamina a i ʻole ka mea hoʻopihapiha i ka wā e hānai ana i ka waiū."

Nānā no