Kodi mukuyembekezera mwana ? Kapena muli kale ndi mwana wamng'ono m'mimba mwanu? Chifukwa cha chisangalalo chonse cha mimba yanu ikukula, zingakhale zovuta kuganizira za kulemera kwanu. "O, ndilibe nthawi yoganizira za izi tsopano," mungaganize. Koma tiyeni tikambirane za izi kwakanthawi. Chifukwa ichi ndi chinthu chofunikira kwambiri kwa inu ndi mwana wanu.
N’chifukwa chiyani kuli kofunikira kusunga kulemera kwabwino musanayambe kutenga mimba?
Mwachidule, kulemera bwino musanatenge mimba kungakuthandizeni inu ndi mwana wanu kupewa mavuto angapo. Kukhala ndi kulemera koyenera komanso moyo wabwino sikungokuthandizani kukhala ndi pakati mosavuta, komanso kudzakuthandizani kukhala ndi thanzi labwino panthawi ya mimba komanso mukatha kutenga mimba.
Koma chomvetsa chisoni n’chakuti, masiku ano akazi ambiri amakhala ndi pakati ali ndi thupi lolemera kwambiri. Izi zikutanthauza kuti ndi onenepa kwambiri. Kutenga mimba uli wonenepa kwambiri kungayambitse mavuto ena kwa mayi ndi mwana.
Kumbukirani, kuyamba bwino ndi maziko a ulendo wathanzi. Chifukwa chake, ndikofunikira kwambiri kuganizira za thanzi lanu musanayambe kutenga pakati.
Tsopano tiyeni tiwone zoopsa izi.
| Ndani ali pachiwopsezo? | Zoopsa zomwe zingachitike |
|---|---|
| Kwa amayi |
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| Kwa mwana |
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Kuchepetsa thupi pang'ono ndi nkhani yaikulu!
Zoopsa zimenezi zingakuopseni, koma simukufuna kudziikira zolinga zochepetsera thupi zomwe ndi zazikulu kwambiri moti simungathe kuzikwaniritsa. Ngakhale mutakhala kuti simungathe kufika pa kulemera komwe dokotala wanu akukulangizani, kuyandikira pang'ono kulemerako kungapangitse kusiyana kwakukulu.
Ngati mungathe kuchepetsa pakati pa 5% ndi 10% ya kulemera kwa thupi lanu musanayambe kutenga pakati, zidzakuthandizani kwambiri.
Tangoganizani kuti mukulemera makilogalamu 80. Ndiye 5% ikutanthauza makilogalamu 4 okha. Taganizirani kuchuluka kwa kutaya ngakhale pang'ono ngati kumeneku komwe kuli kofunikira kwa inu ndi mwana wanu.
Ngati ndili kale ndi pakati, nditani?
Chabwino, ngati muli kale ndi pakati, musaope kudzifunsa kuti, "Ndichite chiyani tsopano?" Ino si nthawi yoti muchepetse zakudya zanu ndikuchepetsa thupi. Zimenezi zingalepheretse mwana wanu kupeza zakudya zomwe amafunikira.
M'malo mwake, muyenera kuyang'ana kwambiri pa kukhala ndi mimba yabwino, zomwe zikutanthauza kuchita masewera olimbitsa thupi tsiku ndi tsiku komanso kuwongolera kunenepa.
Kawirikawiri, mayi amene anali wonenepa kwambiri asanayambe kutenga mimba ayenera kuwonjezera makilogalamu pakati pa 7 ndi 11.5 panthawi ya mimba. Kwa mkazi wonenepa kwambiri, kuchuluka kwake kuyenera kukhala pakati pa makilogalamu 5 ndi 9.
Koma kumbukirani izi: Izi ndi ziwerengero chabe. Funsani dokotala wanu kuti akupatseni kuchuluka koyenera kwa kulemera kwanu.
Zinthu 4 zofunika kuzitsatira kuti mukhale ndi mimba yabwino
Ngakhale mutakhala onenepa pang'ono, mutha kukhala ndi mimba yabwino potsatira malangizo osavuta koma ofunikira kwambiri awa.
| Zoona | Kufotokozera |
|---|---|
| 1. Simuyenera "kudya anthu awiri"! | Izi ndi zolakwika zomwe anthu ambiri amaganiza. Ngakhale mayi woyembekezera amene ali ndi thupi labwino amafunikira ma calories 300 okha patsiku. Izi zikutanthauza kuti simuyenera kuwirikiza kawiri kuchuluka kwa zakudya zomwe mumadya nthawi zonse! Funsani dokotala wanu za chiwerengero chenicheni cha ma calories omwe mukufuna. |
| 2. Samalani ndi zomwe mumadya. | Mwana wanu amapeza zakudya zake kuchokera ku chakudya chomwe mumadya. Choncho idyani zakudya zopatsa thanzi. Sankhani zakudya zokhala ndi mapuloteni ambiri (nsomba, mazira, nsawawa, nandolo), ndi mafuta abwino (mafuta a polyunsaturated). Chepetsani zakudya zokhala ndi shuga wambiri, chakudya chosavuta (monga buledi woyera ndi ma buns opangidwa kuchokera ku ufa) ndi mafuta a saturated/trans (monga momwe mungathere). |
| 3. Imwani madzi ambiri. | Muyenera kumwa malita pafupifupi 2.5 - 3 a madzi patsiku. Pa nthawi ya mimba, kuchuluka kwa magazi anu kumawonjezeka. Izi zingakupangitseni kutaya madzi m'thupi mwachangu, kukupangitsani chizungulire, komanso kumva chizungulire. Chifukwa chake, ndikofunikira kumwa madzi ambiri. |
| 4. Musaiwale kuchita masewera olimbitsa thupi. | Chitani masewera olimbitsa thupi osachepera mphindi 30 patsiku. Kuyenda, kuvina, ndi kusambira zonse ndi zabwino. Kusambira, makamaka, kungathandize kuchepetsa nkhawa ndikukupangitsani kumva bwino. Komabe, funsani dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi. |
Uthenga Wopita Nawo Kunyumba
- Ngati mukukonzekera kutenga mimba, yesani kulemera bwino momwe mungathere. Kuchepetsa thupi pang'ono ndi lingaliro labwino.
- Ngati muli kale ndi pakati, musayese kuchepetsa thupi. M'malo mwake, samalirani kulemera kwanu m'njira yoyenera.
- Nthawi zonse lankhulani ndi dokotala wanu za kulemera kwanu, zakudya zanu, komanso masewera olimbitsa thupi.
- Palibe chifukwa chodya "awiri." Chofunika si kuchuluka, koma zakudya zomwe mumadya.
- Kuchita masewera olimbitsa thupi tsiku lililonse ndi kumwa madzi ambiri n'kofunika kwambiri kwa inu ndi mwana wanu wokondedwa m'mimba.
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