{"id":10106,"date":"2024-03-11T10:40:11","date_gmt":"2024-03-11T09:40:11","guid":{"rendered":"https:\/\/superamam.cfolks.pl\/jak-zapobiegac-depresji-poporodowej\/"},"modified":"2024-08-29T13:08:32","modified_gmt":"2024-08-29T11:08:32","slug":"jak-zapobiegac-depresji-poporodowej","status":"publish","type":"post","link":"https:\/\/supermama.edu.pl\/jak-zapobiegac-depresji-poporodowej\/","title":{"rendered":"Jak zapobiega\u0107 depresji poporodowej?"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Depresja poporodowa, kt\u00f3ra dotyka mamy po porodzie to bardzo wa\u017cny temat. Jej objawy mog\u0105 si\u0119 r\u00f3\u017cni\u0107, ale cz\u0119sto kobietom towarzyszy w\u00f3wczas uczucie smutku, bezradno\u015bci, l\u0119ku, zm\u0119czenia, utraty zainteresowania lub przyjemno\u015bci oraz trudno\u015bci w nawi\u0105zywaniu wi\u0119zi z dzieckiem. Jak zapobiega\u0107 depresji poporodowej? Okazuje si\u0119, \u017ce mo\u017cna to zrobi\u0107 odpowiednim \u017cywieniem, o czym pisze w swoim artykule dietetyk Paulina Ciupka.\u00a0<\/strong><\/p>\n<h4>Jak zapobiega\u0107 depresji poporodowej? \u017bywieniem!<\/h4>\n<p style=\"text-align: justify;\">Depresja poporodowa to choroba kt\u00f3ra dotyczy od 10% do 15% kobiet w ci\u0105gu pierwszego roku po porodzie. Dieta uboga w okre\u015blone witaminy, minera\u0142y i sk\u0142adniki od\u017cywcze ma wp\u0142yw do wyst\u0105pienia zwi\u0119kszonego ryzyka rozwoju depresji poporodowej. Do najcz\u0119stszych biologicznych czynnik\u00f3w ryzyka zalicza si\u0119 z kolei zaburzenia hormonalne oraz niedobory sk\u0142adnik\u00f3w od\u017cywczych, g\u0142\u00f3wnie wit. B12, wapnia, \u017celaza, selenu, cynku i kwas\u00f3w omega-3. Zaobserwowano r\u00f3wnie\u017c korelacj\u0119 pomi\u0119dzy trudno\u015bciami z karmieniem piersi\u0105 i depresj\u0105 poporodow\u0105 \u2013 karminie piersi\u0105 dzia\u0142a uspokajaj\u0105co na system hormonalny kobiety.<\/p>\n<h4>Jakie sk\u0142adniki uwzgl\u0119dni\u0107 w swojej diecie ju\u017c w trakcie ci\u0105\u017cy?<\/h4>\n<ul>\n<li>Kwasy t\u0142uszczowe omega 3, kt\u00f3re wyst\u0119puj\u0105 w t\u0142ustych rybach morskich (makrela, sardynka, \u015bled\u017a) oleju lnianym, orzechach i nasionach;<\/li>\n<li>\u017celazo &#8211; \u015bwietnym \u017ar\u00f3d\u0142em s\u0105 podroby, jaja, pokrzywa, mi\u0119so wieprzowe i wo\u0142owe;<\/li>\n<li>metylofolian &#8211; kwas foliowy w wersji zmetylowanej;<\/li>\n<li>S-adenozylo-L-metionin\u0119;<\/li>\n<li>witamin\u0119 B12 (kobalamina) &#8211; nerki i w\u0105troby (wo\u0142owe, drobiowe), ryby, ma\u0142\u017ce i inne owoce morza, jaja oraz nabia\u0142;<\/li>\n<li>B6 (pirydoksyna), B2 (ryboflawina) produkty odzwierz\u0119ce, jaja, podroby, ryby;<\/li>\n<li>witamin\u0119 D;<\/li>\n<li>wap\u0144.<\/li>\n<\/ul>\n<p>Dlaczego jest to tak wa\u017cne? Odpowiedz jest prosta &#8211; do\u015b\u0107 szybko ulegaj\u0105 wyczerpaniu w ci\u0105\u017cy i podczas karmienia piersi\u0105.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-19362 aligncenter\" src=\"https:\/\/supermama.edu.pl\/wp-content\/uploads\/2024\/08\/dieta-3-1024x640-1.png\" alt=\"\" width=\"640\" height=\"400\" \/><\/p>\n<h4>A czy wiesz, co mo\u017ce wp\u0142yn\u0105\u0107 na tw\u00f3j por\u00f3d?<\/h4>\n<p style=\"text-align: justify;\">Wysycenie organizmu sk\u0142adnikami od\u017cywczymi i brak niedobor\u00f3w wp\u0142ywa na przebieg porodu &#8211; to oczywiste. Zdrowy, silny organizm, bez chor\u00f3b towarzysz\u0105cych, sprawniej poradzi sobie z ogromnym obci\u0105\u017ceniem jaki jest por\u00f3d i szybciej wr\u00f3ci do sprawno\u015bci w po\u0142ogu. Jak wi\u0119c wesprze\u0107 sw\u00f3j organizm? Przede wszystkim zadbaj o:<\/p>\n<ol>\n<li>Odpowiedni\u0105 poda\u017c witaminy z grupy B, z produkt\u00f3w odzwierz\u0119cych (mi\u0119so, podroby) oraz kwas\u00f3w omega 3, co obni\u017ca ryzyko depresji poporodowej.<\/li>\n<li>Wysycenie organizmu kolagenem. Kolagen dostarcza niezb\u0119dnych aminokwas\u00f3w, kt\u00f3re pomagaj\u0105 w formowaniu nowej tkanki podczas procesu gojenia si\u0119 ran.<\/li>\n<li>Witamin\u0119 D i jej odpowiedni poziom, kt\u00f3ra zmniejsza ryzyko powik\u0142a\u0144 krwotocznych w okresie porodu i po\u0142ogu.<\/li>\n<li>Odpowiedni\u0105 ilo\u015b\u0107 magnezu. Niedob\u00f3r magnezu mo\u017ce przyczyni\u0107 si\u0119 do wyst\u0105pienia stan\u00f3w l\u0119kowych, bezsenno\u015bci i skurczy mi\u0119\u015bni w po\u0142ogu.<\/li>\n<\/ol>\n<p><em>Autor: <a href=\"https:\/\/supermama.expert\/author\/paulinaciupka\/\" target=\"_blank\" rel=\"noopener\">Paulina Ciupka, dietetyk i psychodietetyk\u00a0<\/a><\/em><\/p>\n","protected":false},"excerpt":"Depresja poporodowa, kt\u00f3ra dotyka mamy po porodzie to bardzo wa\u017cny temat. Jej objawy mog\u0105 si\u0119 r\u00f3\u017cni\u0107, ale cz\u0119sto kobietom towarzyszy [&hellip;]","author":70,"featured_media":10469,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"editor_plus_copied_stylings":"{}","footnotes":""},"categories":[1],"tags":[1008,1727,2091,2092,624],"class_list":["post-10106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mama","tag-zdrowa-dieta","tag-baby-blues","tag-jak-zapobiegac-depresji-poporodowej","tag-zapobieganie-depresji-poporodowej","tag-depresja-poporodowa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zapobiega\u0107 depresji poporodowej? - Supermama<\/title>\n<meta name=\"description\" content=\"Jak zapobiega\u0107 depresji poporodowej? Mo\u017cna to zrobi\u0107 w bardzo prosty spos\u00f3b. 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