Mukazindikira kuti mukuyembekezera mwana, chimodzi mwa zinthu zomwe mumamva nthawi zambiri kuchokera kwa abale ndi abwenzi ndichakuti, "Tsopano tifunika kudya anthu awiri." Ngakhale izi zingamveke ngati nkhani yachikondi kunena, kodi izi ndi zoonadi? Kudya zakudya zabwino komanso zopatsa thanzi ndikofunikira kuti mwana wanu apeze zakudya zomwe amafunikira ndikukula bwino. Koma kodi mukufunikiradi ma calories owonjezera angati kuti muchite zimenezo? Tiyeni tidziwe bwino.
Kodi mukufunikiradi ma calories angati owonjezera?
Ngakhale kuti mukufunika ma calories owonjezera, "kudya anthu awiri" sizikutanthauza kudya kawiri. Pa avareji, mayi woyembekezera amafunikira ma calories owonjezera pafupifupi 300 patsiku, ochulukirapo kuposa omwe adadya asanakhale ndi pakati. Izi zikuthandizani kuti muwonjezere kulemera koyenera panthawi ya mimba.
Tangoganizirani momwe ma calories 300 awa alili.
- Nthochi yayikulu ndi kapu ya yogurt yopanda mafuta ambiri.
- Mazira awiri ophikidwa bwino.
- Ma cashew angapo ndi galasi la mkaka.
Mungapeze mosavuta ma calories owonjezera kuchokera ku chinthu chaching'ono komanso chathanzi ngati ichi, kotero ndikofunikira kuganizira za ubwino kuposa kuchuluka.
Kodi muyenera kuwonjezera kulemera kotani?
Izi sizili zofanana kwa aliyense. Izi zimatengera kulemera kwa thupi lanu pamene munatenga pakati. Chifukwa chake, ndi bwino kulankhula ndi dokotala wanu za kulemera komwe kuli koyenera kwa inu. Nazi mitundu ya kulemera yomwe imalimbikitsidwa nthawi zambiri.
Chofunika ndichakuti, musamadzidandaule kwambiri ndi ziwerengerozi. Izi ndi malangizo wamba. Dokotala wanu adzakupatsani malangizo a zomwe mungachite bwino.
| Kulemera kwanu musanayambe kutenga mimba | Kulemera kwapakati panthawi ya mimba |
|---|---|
| Kulemera pang'ono | Makilogalamu 12.5 mpaka 18 (mapaundi 28-40) |
| Kulemera kwapakati | Makilogalamu 11.5 mpaka 16 (mapaundi 25-35) |
| Kunenepa kwambiri | Makilogalamu 7 mpaka 11.5 (mapaundi 15-25) |
| Ngati mukuyembekezera mapasa | Makilogalamu 16 mpaka 20.5 (mapaundi 35-45) |
Pa avareji, mudzawonjezera makilogalamu 1-2 (mapaundi 2-4) m'miyezi itatu yoyambirira ya mimba. Pambuyo pake, ndikwachibadwa kuwonjezera makilogalamu 0.5 (paundi 1) pa sabata kwa nthawi yonse yotsala ya mimba. Ngati mukuyembekezera mapasa, kuchuluka kwa kulemera kumeneku kudzakwera pang'ono.
Kodi kulemera kowonjezereka kumeneku kumasungidwa kuti m'thupi?
Si kulemera konse komwe mumapeza panthawi ya mimba komwe kumasungidwa ngati mafuta m'thupi lanu. Kumagawidwa m'magawo angapo. Mwachidule, nayi njira.
| Gawo lomwe limawonjezera kulemera | Kulemera kwapakati (potengera kulemera ) |
|---|---|
| Mwana | ~ makilogalamu 3.5 |
| Placenta | ~ 1-1.5 kg. |
| Madzi a amniotic | ~ 1-1.5 kg. |
| Minofu ya m'mawere yokulirapo | ~ 1-1.5 kg. |
| Kuchuluka kwa magazi | ~ 2 kg. |
| Mafuta osungidwa pobereka ndi kuyamwitsa | ~ makilogalamu 2.5-4 |
| Chiberekero chachikulu | ~ 1-2.5 kg. |
| Chiwerengero chonse | ~ makilogalamu 11.5-16 |
Yesani zinthu izi kuti muwonjezere kulemera koyenera
Ngati dokotala wanu akulangizani kuti muwonjezere thupi pang'ono, mutha kuyesa zinthu izi.
- Idyani zakudya zazing'ono kasanu kapena kasanu ndi kamodzi patsiku. Kudya zakudya zazing'ono kangapo patsiku kudzakuthandizani kuti musamve njala kwambiri ndipo kudzakuthandizani kuwonjezera ma calories mosavuta kuposa kudya chakudya chachikulu nthawi imodzi.
- Sungani zokhwasula-khwasula zopatsa thanzi pafupi. Zinthu monga ma cashew, mtedza, mphesa zouma, tchizi ndi makeke, zipatso zouma, ndi yogati ndi zabwino.
- Onjezani zakudya zopatsa thanzi pa chakudya chanu. Pakani batala wa mtedza pa buledi, makeke, maapulo, ndi nthochi. Supuni imodzi ya batala wa mtedza ili ndi ma calories pafupifupi 100.
- Mukaphwanya mbatata, kupanga mazira , kapena kupanga phala, onjezerani mkaka wochepa wopanda mafuta. Izi zitha kuwonjezera zakudya popanda kusintha kukoma kwambiri.
- Onjezani batala, margarine, ndi tchizi pazakudya zanu. Koma izi ziyenera kuwonjezeredwa pang'onopang'ono komanso mosamala.
Kodi mungachite chiyani ngati mwalemera kwambiri?
Nthawi zina mungawonjezere thupi kuposa momwe mukulangizidwira. Ngati izi zitachitika, musachite mantha, koma kambiranani ndi dokotala kaye. Nthawi zambiri, upangiri ndi wakuti muchepetse thupi mukabereka. Musayesere kuchepetsa thupi nokha popanda upangiri wa dokotala.
Komabe, mungathe kuchita zinthu izi kuti muchepetse kuchuluka kwa kunenepa:
- Ngati mukudya chakudya chofulumira, sankhani zakudya zopanda mafuta ambiri. Sankhani china chake monga sangweji ya nkhuku yokazinga yopanda msuzi kapena mayonesi, kapena saladi yokhala ndi kuvala kopanda mafuta ambiri. Pewani zinthu monga ma french fries, mipira ya tchizi, ndi nkhuku yophikidwa mu buledi.
- Gwiritsani ntchito mkaka wopanda mafuta ambiri (wopanda mafuta ambiri, 1%, kapena 2%) m'malo mwa mkaka wonse. Mumafunikira mkaka wokwana magawo anayi okha patsiku, koma kusankha zakudya zopanda mafuta ambiri kungathandize kuchepetsa kudya zakudya zopatsa mphamvu ndi mafuta osafunikira.
- Chepetsani shuga ndi zakumwa zotsekemera. Izi zimangopatsa ma calories opanda kanthu. M'malo mwake, imwani zinthu monga madzi ndi soda.
- Chepetsani kumwa mchere. Mchere umapangitsa thupi lanu kusunga madzi, zomwe zingakupangitseni kudzimbidwa ndikuwoneka wolemera.
- Samalani njira zanu zophikira. M'malo mokazinga kwambiri, konzani chakudya mwa kuphika, kuwotcha, kapena kuwiritsa.
- Kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi pang'ono monga kuyenda ndi kusambira ndi kwabwino kwambiri kwa amayi apakati. Izi zimathandiza kutentha ma calories osafunikira. Koma musanayambe kuchita masewera olimbitsa thupi, funsani dokotala wanu zomwe zili zoyenera kwa inu.
Mu mkhalidwe wotere, muyenera kuwona dokotala.
Ndikofunikira kwambiri kulankhula ndi dokotala wanu pa chilichonse mwa izi.
| Mwayi | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| Ngati mukufuna kudziwa cholinga choyenera chofuna kulemera. | Ndikofunikira kukhala ndi cholinga choyenera chomwe chikugwirizana ndi aliyense. |
| Ngati mukuganiza kuti mukulemera kwambiri. | Mukhoza kupeza chifukwa chake ndikupeza upangiri wosintha moyo wanu ngati pakufunika kutero. |
| Ngati mutaya thupi mu trimester yachiwiri kapena yachitatu. | Popeza kuchepa thupi sikwabwinobwino panthawiyi, ndikofunikira kukayezetsa kuchipatala. |
| Ngati simungathe kudya bwino chifukwa cha vuto la kudya. | Mukufunika thandizo la akatswiri kuti mupeze zakudya zomwe inu ndi mwana wanu mukufunikira. |
| Ngati mulemera mwadzidzidzi komanso mwachangu kwambiri. | Ichi chikhoza kukhala chizindikiro cha matenda otchedwa preeclampsia , omwe ndi matenda oopsa omwe amafunika thandizo lachipatala mwachangu. |
Uthenga Wopita Nawo Kunyumba
- Palibe chifukwa chodyera anthu awiri panthawi ya mimba. Chofunika si kuchuluka kwa chakudya, koma mtundu wa chakudyacho. Chomwe mukufunikira ndi ma calories 300 owonjezera athanzi patsiku.
- Kuchuluka kwa kulemera komwe muyenera kuwonjezera kumadalira kulemera kwanu musanayambe kutenga pakati. Lankhulani ndi dokotala wanu za izi ndipo mudziikire cholinga chenicheni.
- Musayese kuchepetsa thupi mukakhala ndi pakati popanda upangiri wa dokotala pazifukwa zilizonse.
- Uzani dokotala wanu nthawi yomweyo, chifukwa kuwonjezeka kwa thupi mwadzidzidzi komanso mwachangu (monga kupitirira 1-2 kg pa sabata) kungakhale chizindikiro cha matenda aakulu.
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