Malangizo ofunika kwambiri omwe muyenera kudziwa potsatira zakudya za amayi oyamwitsa komanso ubwino wa zakudya zoyamwitsa kuti muchepetse thupi komanso zakudya za amayi oyamwitsa kuti achepetse thupi.

Ngati mukuyamwitsa mwana wanu ndipo mukufuna kuchepetsa thupi, n'zotheka kudya zakudya zopatsa thanzi ndikuonetsetsa kuti mumapezanso zakudya zonse za mwana wanu.

Tonse timadziwa kuti mkaka wa m'mawere ndi chakudya chabwino kwambiri kwa mwana, koma nanga bwanji za zakudya zoyenera kwa mayi panthawi yoyamwitsa?
Choncho, m'nkhaniyi, tiphunzira za zakudya za amayi oyamwitsa, pamodzi ndi zakudya zofunika kwambiri ndi malangizo, choncho pitirizani kuwerenga.

Kodi chakudya choyamwitsa ndi chiyani?

Amayi ena oyamwitsa amada nkhawa ndi kulemera kwawo atabereka, choncho amafuna kuti azitsatira zakudya zapadera kuti achepetse thupi. nthawi yomweyo kumathandiza kuchepetsa thupi lake.

Nthawi zambiri, dongosolo labwino lomwe silifunikira kwathunthu pakudya pa nthawi ya lactation.
Si zachilendo kuika maganizo awo pa kupeza zakudya zonse zofunika.Pali zakudya zochepa zomwe mwana amafunikira zomwe zingakhudzidwe ngati mayi woyamwitsa sanamwe zinthu izi monga ayodini ndi vitamini B12.

Choncho, zakudya zoyamwitsa zimafuna kudya zakudya zofunikira komanso nthawi yomweyo kupewa zakudya zomwe zimathandiza kusunga mafuta m'thupi, zomwe zimapangitsa kuti thupi likhale lolemera kwambiri.

Kodi nthawi yoyenera yoyamwitsa ndi iti?

Palibe kukayika kuti nthawi yoyamwitsa ili ndi inu, monga akatswiri ali ndi malingaliro awo, ndipo ena ali ndi maganizo osiyana, koma mayi woyamwitsa yekha ndi amene amasankha ndi dokotala ndi mwamuna wake za izo, amayi ena akhoza kusankha. amayamwitsa kwa milungu ingapo, ndipo ena amayamwitsa ana awo kwa zaka ziwiri.

Komabe, pali utali wovomerezeka woyamwitsa mkaka wa m’mawere umene wagwirizana ndi akatswiri a zaumoyo padziko lonse pankhani ya malangizo oyamwitsa mkaka wa m’mawere.

• Bungwe la American Academy of Pediatrics limalimbikitsa kuti muyamwitse kwa miyezi 6, kenaka muwonjezere zakudya zolimba kwa chaka chimodzi.
• Momwemonso, American College of Obstetricians and Gynecologists ikulangiza kuti nthawi yoyamwitsa ikhale m'miyezi 6 yoyambirira, ndiyeno pitirizani kuyamwitsa ndi chakudya chowonjezera kwa chaka choyamba. ndi mayi ndi mwana.
• Bungwe la World Health Organization (WHO) limalimbikitsa kuyamwitsa mwana mokwanira kwa miyezi isanu ndi umodzi yoyambirira ndiyeno kupitiriza kuyamwitsa ndi zakudya zina kwa zaka ziwiri kapena kuposerapo.

Kodi ma calories amawotcha bwanji pamene akuyamwitsa?

Pali ubwino wambiri woyamwitsa khanda kuyambira kubadwa mpaka miyezi 12 kapena kuposerapo.Mkaka wa m’mawere umadziwika kuti uli ndi mavitamini, mafuta, ndi mapuloteni olimbikitsa chitetezo cha m’thupi komanso kukula bwino kwa mwanayo.

Pankhani ya kutenthedwa kwa ma calorie pamene akuyamwitsa, amayi oyamwitsa amawotcha pafupifupi 500 zopatsa mphamvu patsiku, zomwe zingayambitse kuwonda mwachangu pambuyo pobereka.
Komabe, izi sizikutanthauza kuti kuyamwitsa kokha kumabweretsa kuwonda, koma kuti kumalimbikitsa ndi kulimbikitsa kuwonda.

Ndibwino kuti zakudya za amayi oyamwitsa zimakhala ndi zopatsa mphamvu 2500 patsiku (zabwinobwino 2000 zopatsa mphamvu + zopatsa mphamvu 500 panthawi yoyamwitsa).
Inde, kuchuluka kwa ma calories omwe mayi woyamwitsa amafunikira kumadalira msinkhu wake, msinkhu wake, ndi kuchuluka kwa nthawi yomwe amayamwitsa.

Chifukwa chake, amayi oyamwitsa amayesa kudya zakudya zopatsa thanzi komanso zokhwasula-khwasula, monga batala wa mtedza, nthochi ndi mkaka, ndipo amadya zakudya zazing'ono 5 patsiku kuti akhalebe olemera.

Kodi ubwino wa chakudya choyamwitsa kuti muchepetse thupi ndi chiyani?

Azimayi ambiri amafuna kuonda pambuyo pa mimba, ndipo zimenezi zingatheke bwinobwino mwa kuyamwitsa, kudya zakudya zopatsa thanzi, ndi kuchita masewera olimbitsa thupi.
Malinga ndi kafukufuku wa 2019, kunenepa panthawi yomwe ali ndi pakati komanso pambuyo pake komanso kuyesa kuchepetsa thupi moyenera kungakuthandizeni kuchepetsa thupi panthawi ya mkaka wa m'mawere komanso kuchepetsa chiopsezo cha kunenepa kwambiri komanso kunenepa kwakanthawi.

Choncho, madokotala amalangiza kuti zakudya za amayi oyamwitsa zikhale mosamala ndikupereka nthawi yokwanira pambuyo pobereka, ndipo dikirani milungu ingapo asanaonde.
Ndikoyenera kudziwa kuti amayi omwe amayamwitsa ana awo kwa miyezi itatu amatha kutaya pafupifupi 3 kg kuposa amayi omwe sanayamwitse.

Zakudya zoyamwitsa kuti muchepetse thupi

Kudya zakudya zopatsa thanzi kumakupatsani zakudya zambiri zomwe zimalimbikitsa kukula kwa mwana, thanzi lanu, komanso kuchepa thupi.

• Sankhani zakudya zopepuka komanso zopatsa thanzi monga pitsa yopangira kunyumba, ndi masamba omwe amawonjezeredwa podzaza.
• Zipatso zatsopano kapena zouma ndi mtedza wopanda mchere ngati zokhwasula-khwasula.
• Msuzi wamasamba ndi bowa kapena zidutswa za chifuwa cha nkhuku ndi toast toasted.
• Mbatata yophika, kudula m'magawo, ndi mafuta pang'ono ndikuphika mu uvuni, ndipo ndibwino kuwonjezera zitsamba zilizonse, monga thyme zouma kapena rosemary, komanso adyo wouma.
• Idyani zakudya zamkaka monga yogati yopanda mafuta ochepa kapena kapu ya mkaka.
• Idyani saladi wobiriwira wambiri wokhala ndi mapuloteni amtundu uliwonse, monga nyemba, nandolo kapena nkhuku.
• Idyani mazira tsiku ndi tsiku chakudya cham'mawa ndi mkate wofiirira ndi supuni ya tiyi ya kanyumba kapena nyemba za fava, kuonetsetsa kuti mwawonjezera masamba amtundu uliwonse pazakudya.
• Ndikwabwinonso kupewa timadziti ndi zakumwa zotsekemera zomwe zimadzetsa kunenepa panthawi yoyamwitsa, chifukwa zakumwa zonse za shuga sizikupatsani phindu lililonse kwa inu kapena mwana.
• Kuchepetsa kudya kwa caffeine ndikokwanira makapu 1-2 okha patsiku.
• Mitundu yonse ya mbewu monga sesame, chia, ndi mpendadzuwa ziyenera kuwonjezeredwa muzakudya zanu mukamayamwitsa.
• Kuchepetsa nsomba za tilapia momwe mungathere kuti mupewe mercury yomwe ili mmenemo, yomwe imakhala yovulaza kwa inu ndi mwana wanu, ndipo nsomba ndi tuna zimadyedwa m'malo mwake.
• Kuonjezera mphodza ndi nandolo kwa amayi oyamwitsa ndi sitepe yabwino kuti muchepetse thupi.
• Kudya mpunga wa basmati ndikwabwino kuti amayi oyamwitsa achepetse thupi.

chakudya mofulumira nthawi yoyamwitsa

Panthawi yoyamwitsa, mayi woyamwitsa amafunikira zakudya zofulumira komanso zosavuta chifukwa sakhala ndi nthawi yayitali yophika ndi kuphika zakudya zomwe zingatenge maola ambiri.
Choncho, tiphunzira za zakudya zosavuta komanso zathanzi panthawi yoyamwitsa, koma izi zisanachitike, apa pali malangizo ena pokonzekera chakudya chopepuka komanso chofulumira.

Zakudya zofunika kwambiri zomwe ziyenera kupezeka muzakudya zilizonse:

• Sankhani zokhwasula-khwasula zochokera ku mbewu zonse, zipatso zatsopano ndi ndiwo zamasamba, mapuloteni ndi mafuta abwino.
• Oatmeal ndi chimodzi mwazakudya zomwe zimachulukitsa kupanga mkaka, kotero muyenera kudya oats wambiri muzakudya zofulumira, ndipo mutha kuwonjezera yogurt, mkaka, kapena zipatso.
• Idyani chakudya maola awiri kapena anayi aliwonse kuti mupeze mphamvu komanso kupewa kumva njala.

1- Chakudya chofulumira cha tomato, basil ndi tchizi

Chakudyachi chili ndi ma calories 80 a mozzarella tchizi, zomwe zimapangitsa kukhala ndi zakudya zambiri komanso zopatsa mphamvu zochepa.

zigawo:

• 5 chitumbuwa tomato.
• Supuni 2 za tchizi za mozzarella (ndibwino kuti tchizi zisakulidwe ndikudulidwa monga momwe mukufunira kunyumba).
• Supuni imodzi ya mafuta owonjezera a azitona.
• Masamba atsopano basil.

Momwe mungakonzekere:

• Mukamaliza kutsuka tomato, dulani pakati.
• Mu mbale yaing'ono kuika tomato ndi tchizi.
• Thirani mafuta a azitona pamwamba, kenaka yikani masamba odulidwa a basil.

2- Magawo a maapulo ndi peanut butter

Sambani maapulo, kenaka muwadule ndikuyika chidutswa chilichonse cha apulosi ndi batala pang'ono.
Popeza batala wa mtedza nthawi zambiri amakhala ndi shuga ndi mafuta ena a hydrogenated, yesani kusankha mtundu womwe uli ndi mtedza ndi mchere wokha.

Mtedza ungapangidwenso kunyumba pogaya mtedza wambiri, kenaka kuwonjezera uchi pang'ono ndi madontho angapo a mafuta a mpendadzuwa.

3- Salmon ndi pesto

zigawo:

• 1-2 magawo a nsomba.
• Green saladi

Zosakaniza za pesto:

• 2 cloves wa adyo, akanadulidwa.
• 25 magalamu a mtedza wa pine kapena mtundu uliwonse wa mtedza.
• 50 magalamu a parsley masamba (chotsani tsinde).
• Supuni 1 ya mchere.
• 25 magalamu a grated Parmesan tchizi.
• 125 ml ya mafuta owonjezera a azitona.

Momwe mungakonzekere pesto:

• Ikani parsley, adyo, mtedza wa pine ndi mchere mu blender ndikusakaniza bwino.
• Onjezani tchizi ta Parmesan ndikusakanizanso mu blender, kenaka yikani mafuta a azitona ndikusakaniza, ngati mawonekedwe ake ndi ochepa kwambiri, onjezani mafuta a azitona ndikusakaniza kachiwiri.
• Ikani pesto pa mbale ndikuyika pambali.
• Kutenthetsa grill ku sing'anga kutentha, onjezerani salimoni, ndi kuphika kwa mphindi 10, kapena mpaka nsomba itembenuke pinki.
• Ikani nsomba mu mbale, kutsanulira pa pesto, ndipo mutumikire nthawi yomweyo ndi saladi.

MALANGIZO: Chakudya chofulumirachi ndi chathanzi kwa amayi oyamwitsa, ndipo mutha kupanga nkhuku yokazinga ndi parsley pesto.

4- Madzi athanzi poyamwitsa

zigawo:

• Mkaka wa amondi
• 1/4 chikho cha oats
• Zipatso zozizira zomwe mwasankha

Momwe mungakonzekere:

• Sakanizani zosakaniza zonse mu blender ndikusakaniza bwino mpaka mutapeza mawonekedwe osalala.

Madzi amenewa ndi okoma komanso abwino kwambiri panthawi yoyamwitsa, chifukwa amathandizanso kulimbikitsa kupanga mkaka wa m'mawere, komanso amapereka zakudya zambiri kwa inu ndi mwana wanu.

Zakudya zoyamwitsa Sally Fouad

Zakudya zilizonse zathanzi za amayi oyamwitsa zimadalira kupereka zakudya zonse zofunika ndi zakudya, koma nkhaniyo ndi yosiyana pang'ono ngati mayi woyamwitsa akudyetsa mwana wake kuchokera m'mawere, zomwe zimamupangitsa kuti azisowa zopatsa mphamvu zambiri ndipo nthawi yomweyo sizimayambitsa kulemera. Nazi zakudya za amayi oyamwitsa ochokera ku Sally Fouad.

• chakudya cham'mawa: Dzira limodzi, gawo limodzi mwa magawo anayi a buledi wabulauni, kapu yaing’ono ya mkaka wopanda mafuta ochepa, ndi masamba amtundu uliwonse.
• Zakudya zokhwasula-khwasula: Zipatso zamtundu uliwonse, kapu yamadzi alalanje, kapena ma apricots owuma 5.
• chakudya chamasana: 1/2 nkhuku yokazinga kapena yophika kapena magawo awiri a salimoni, kapu ya mpunga wa basmati wophika kapena chidutswa cha mbatata yophika, ndi saladi ya masamba.
• Zakudya zokhwasula-khwasula: Kapu ya yogurt yamafuta ochepa kapena mkaka.
• chakudya chamadzulo: Kanyumba kakang'ono saladi ndi kanyumba tchizi, ndi kapu yaing'ono ya mkaka.
• Zakudya zopatsa thanzi musanagone: Chikho cha yogurt ndi supuni ya tiyi ya uchi.

MALANGIZO: Mutha kumwa makapu awiri a tiyi, khofi kapena Nescafe patsiku ndikuchepetsa kuchuluka kwa shuga.

Zakudya za amayi oyamwitsa ndi Dr. Majed Zaytoun

Monga tanenera kale, amayi oyamwitsa amafunikira zopatsa mphamvu zambiri pa thanzi lawo ndi thanzi la mwana, ndipo m'pofunika kudya zakudya zomwe zimapatsa mayi woyamwitsa zakudya zonse ndikuchepetsa thupi.
Zotsatirazi ndi zakudya za amayi oyamwitsa, malinga ndi Dr. Majid Zaytoun, kwa masiku atatu.

Tsiku loyamba:

• chakudya cham'mawa: Kotala la buledi wofiirira, supuni 4-5 za nyemba za fava, mbale yaying'ono ya saladi.
  Dzira lowiritsa likhoza kudyedwa m’malo mwa nyemba.
  
• Zakudya zokhwasula-khwasula pambuyo pa maola awiri: Chikho cha yogurt ndi mtundu uliwonse wa zipatso.
  
• Chakudya china: 6 mbewu za amondi kapena walnuts kapena mitundu iwiri ya masamba monga kaloti ndi nkhaka.
  
• chakudya chamasana: Mbale yapakati ya pasitala (makamaka pasitala wa wholegrain) ndi zidutswa za nkhuku zokazinga ndi saladi wobiriwira.
  
• chakudya chamadzulo: Galasi la mkaka wopanda mafuta ochepa ndi kuwonjezera pa supuni ya oatmeal.
  

tsiku lachiwiri:

• chakudya cham'mawa: Chidutswa cha kanyumba tchizi ndi dzira lophika ndi masamba osakaniza.
• Zakudya zokhwasula-khwasula: Kapu ya mkaka wopanda mafuta ambiri ndi zipatso.
• chakudya chamasana: Nyama yowotcha, mbale ya saladi, ndi kapu ya mpunga wa basmati.
• Zakudya zokhwasula-khwasula: 5 mbewu za amondi kapena walnuts.
• chakudya chamadzulo: Yogurt yamafuta ochepa ndi chidutswa cha zipatso.

tsiku lachitatu:

• chakudya cham'mawa: 2 mazira owiritsa, mbale ya saladi, ndi kotala la mkate.
• Zakudya zokhwasula-khwasula: Chikho cha mkaka wopanda mafuta ambiri.
• chakudya chamasana: Nkhuku yowotcha theka, saladi ya masamba, ndi mbale yaing'ono ya pasitala kapena Zakudyazi.
• Zakudya zokhwasula-khwasula: Chipatso cha chipatso.
• chakudya chamadzulo: Supuni 3 za tuna wopanda mafuta, ndi kotala la buledi wofiirira, ndi masamba amtundu uliwonse.
• musanagone: Chikho cha mkaka wopanda mafuta ambiri.

Zakudya za amayi oyamwitsa zoyesedwa

Mukatsatira zakudya zoyamwitsa, ziyenera kukhala zathanzi komanso zopatsa thanzi kwa mwana wanu komanso kwa inunso.Ndi zachilendo kuti mkazi azinenepa pambuyo pa mimba, komanso kudya zakudya zopatsa thanzi komanso zopatsa thanzi, kungathandize kwambiri kupeza. kuchotsa kulemera kwakukulu.
Nazi zakudya zotsimikiziridwa za amayi oyamwitsa:

• Kudya tsiku ndi tsiku pa kadzutsa dzira lophika ndi kanyumba tchizi ndi nkhaka kapena supuni 5 za nyemba za fava ndi mandimu, mafuta a mpendadzuwa, chitowe ndi masamba, ndipo patatha pafupifupi ola limodzi kumwa kapu ya mkaka.
• Idyani pafupifupi mtundu uliwonse wa mtedza, tirigu 5, chipatso chimodzi, kapena kapu ya yoghurt ngati chokhwasula-khwasula.
• Muyenera kudya zakudya zomanga thupi zosiyanasiyana pa nkhomaliro, monga nkhuku yowotcha (theka la nkhuku) kapena chidutswa cha nyama ya ng’ombe yopanda mafuta ochepa, kuwonjezera pa kukonza mbale ya saladi wobiriwira ndi gawo limodzi mwa magawo anayi a mkate wokazinga.
• Idyani nsomba ya salimoni kapena theka la chitini cha tuna wopanda mafuta pa nkhomaliro, ndipo masamba a sauteed akhoza kupangidwa.
• Imwani kapu ya mkaka wopanda mafuta ochepa kapena yogurt ndi oats.
• Zipatso zamtundu uliwonse zimaloledwa m'zakudya za amayi oyamwitsa, kupatula masiku, mphesa, mango, ndi nkhuyu, ndipo musadye mopambanitsa.
• Mitundu yonse ya masamba obiriwira a masamba ndi abwino kwambiri pazakudya zoyamwitsa komanso zimathandiza kupanga mkaka wa m'mawere Gulu la masamba obiriwira, kaloti, nkhaka ndi phwetekere imodzi amathanso kupangidwa ndikudyedwa pakati pa chakudya.
• Mpunga wa Basmati ndi mbatata yophika zimaloledwa muzakudya za amayi oyamwitsa, koma pang'ono, kuwonjezera pa mbatata, pasitala ndi buledi wofiirira.
• Madzi onse a zipatso ndi abwino kwa amayi oyamwitsa popanda kuwonjezera shuga, koma chisamaliro chiyenera kutengedwa kuti musadye manyumwa, kotala la kapu patsiku ndilokwanira.
• Imwani makapu 2 a tiyi wobiriwira kapena khofi.
• Kachidutswa kakang'ono ka keke kapena maswiti amatha kudyedwa, kusamala kuti musamadye maswiti ambiri.

Malangizo angapo kwa amayi oyamwitsa asanayambe kudya

Yoyamwitsa kungakuthandizeni kuonda ndi kubwezeretsa yachibadwa kulemera pamaso pa mimba mofulumira, koma m`pofunika kutsatira ena malangizo kwa amayi oyamwitsa pamaso zakudya ndi kudziwa zinthu izi.

Kulemera kowonjezera komwe muyenera kutaya kumadalira zinthu zambiri, kuphatikizapo:

• Kodi munalemera bwanji musanatenge mimba?
• kuchuluka kwa kulemera pa nthawi ya mimba
• zakudya zanu
• mulingo wa zochita zanu
• thanzi lanu lonse

Nawa malangizo ofunikira kwa amayi oyamwitsa asanayambe kudya:

1. yambani pang'onopang'ono Kukhala ndi mwana komanso kudziwa zomwe muyenera kuziika patsogolo pakadutsa milungu ingapo mutabadwa kungakhale kovuta chifukwa mwanayo amafunikira chisamaliro chowonjezereka panthawiyo.
   Choncho, kulemera sayenera kutayika atangobereka kumene, koma m'pofunika kupereka nthawi ndikuyamba kutsatira zakudya panthawi yoyamwitsa kwa miyezi 9-10 kuti muchotse kulemera kowonjezera.
2. Lankhulani ndi dokotala wanu kapena dietitian: Musanatsatire zakudya zilizonse kuti muchepetse thupi pamene mukuyamwitsa, muyenera kufunsa dokotala kuti akuthandizeni kupanga ndondomeko ndi ndondomeko ya zakudya zopatsa thanzi zomwe zidzatsimikizire kuti mumapeza chakudya chokwanira kwa inu ndi mwana wanu.
3. Idyani zakudya zopatsa thanzi: Zakudya zokonzeka komanso zofulumira sizikhala zopatsa thanzi komanso zodzaza ndi zopatsa mphamvu popanda kukupatsani thanzi lililonse.Pachifukwa ichi, chisamaliro chiyenera kutengedwa kuti mudye zakudya zonse zathanzi panthawi ya mkaka wa m'mawere kuti mutsimikizire kuti zakudyazo zikuyenda bwino komanso kupewa kunenepa.

Malangizo ofunikira othandizira kuchepetsa thupi kwa amayi oyamwitsa

Zakudya zopatsa thanzi komanso kusowa kochita masewera olimbitsa thupi kungayambitse kudzikundikira mafuta komanso kunenepa panthawi yomwe ali ndi pakati, kotero pambuyo pobereka, kuchepa thupi kumakhala chimodzi mwazinthu zomwe amayi ambiri amagwiritsa ntchito.

Komabe, monga tanenera kale, choyamba muyenera kuonetsetsa kuti mwana wanu akupeza zakudya zonse zofunika m'miyezi yoyambirira pambuyo pa mimba, ndiye kutsatira zakudya zotetezeka komanso zathanzi kuti muchepetse thupi pa nthawi ya lactation. kulemera kwa amayi oyamwitsa.

1- Idyani pafupipafupi komanso pang'ono

Kudya zakudya zing'onozing'ono nthawi ndi nthawi kudzakuthandizani kuti mimba yanu ikhale yodzaza ndikuthandizani kupewa njala.
Chifukwa chake kudya zakudya zazikulu zitatu ndi zokhwasula-khwasula 3 ndi njira yathanzi komanso yotetezeka yochepetsera thupi poyamwitsa.

2- Idyani zakudya zopatsa thanzi

Kupeza zakudya zonse m'zakudya ndizofunikira kwa amayi oyamwitsa.
Nazi zakudya zopatsa thanzi zomwe mungaphatikize muzakudya zanu zatsiku ndi tsiku:

• اKwa ma carbohydrate ndi mapuloteni: Zakudya zanu zizikhala ndi zakudya zokhala ndi ma carbohydrate komanso ma protein ambiri.
  Mapuloteni ndi zitsulo zomangira za maselo amthupi ndipo ndi zofunika kwambiri pakukula kwa mwana.
  Pomwe ma carbohydrate amapereka mphamvu ku thupi komanso ntchito za tsiku ndi tsiku.
• اKwa mafuta abwino: Kudya mafuta athanzi ndikofunikira kwa amayi oyamwitsa.Idyani mafuta osakhutitsidwa ndi mafuta okhuta ndikuphatikiza muzakudya zanu.
• Zakudya zokhala ndi iron ndi vitamini C: Zamasamba zobiriwira zamasamba, mbewu zonse, zipatso zouma, ndi nyemba ndi magwero abwino kwambiri a ayironi.
  Ngakhale zipatso zonse za citrus, sitiroberi, tsabola, magwava ndi kiwi zili ndi vitamini C wambiri.
  Kugwiritsa ntchito zakudyazi kumathandizira kuti chitetezo cha mthupi chitetezeke, kuthandizira kuchepetsa thupi komanso kupereka chakudya kwa mwana panthawi yoyamwitsa.
• nsomba: Omega-3 fatty acids amathandizira ku thanzi la maso ndi ubongo komanso amalimbitsa chitetezo cha mthupi, choncho idyani nsomba ndi tuna kuti muchepetse thupi komanso thanzi la mwana wanu mukamayamwitsa.
  Ndipo musaiwale kuti mafuta acids amapezekanso mu walnuts, flaxseeds, avocados ndi mazira.

3- Pewani zakudya zina

Ndikofunikira kupewa zakudya zotsatirazi kuti muchepetse thupi mukamayamwitsa monga:

• Zakudya zomwe zimakhala ndi zonunkhira zambiri chifukwa zimayambitsa colic mwa mwana.
• Zakudya zofulumira (KFC etc.) ndi nyama zonse zophikidwa.
• Kuchepetsa caffeine wambiri momwe mungathere, makapu 1-2 okha pa tsiku la khofi kapena tiyi ndi okwanira, ndikupewa kwathunthu zakumwa zoziziritsa kukhosi.
• Ngakhale kuti broccoli, kabichi, ndi kolifulawa zili ndi ubwino, ndibwino kuti musamadye kwambiri zakudya izi panthawi yoyamwitsa, chifukwa zimayambitsa mpweya ndi kutupa ndipo zingakhudze mwana.