Mukazindikira kuti mukuyembekezera mwana, chimodzi mwa zinthu zomwe mumamva kunyumba, kuchokera kwa achibale, ndi abwenzi ndichakuti, "Tsopano tiyenera kudya anthu awiri." Ngakhale kuti izi ndi nkhani yachikondi kwambiri kunena, kodi nkhaniyi ndi yoona? Kodi muyeneradi kudya anthu awiri? Kodi mukudziwa bwino kuchuluka kwa kulemera komwe muyenera kuwonjezera panthawi ya mimba ? Lero, tikambirana mafunso awa omwe anthu ambiri ali nawo.
Kodi mukufunikiradi ma calories angati owonjezera?
Mwachidule, mawu akuti "kudya anthu awiri" ndi nthano chabe. Palibe chifukwa chowonjezera kawiri kuchuluka kwa chakudya chomwe mumadya chifukwa choti mukuyembekezera mwana. Pa avareji, mayi wapakati amafunikira ma calories 300 owonjezera patsiku, kuwonjezera pa ma calories omwe adadya asanakhale ndi pakati. Kuchuluka kumeneku kudzakuthandizani kufika pa kulemera kwabwino.
Koma kuchuluka kwa kulemera komwe muyenera kuwonjezera sikofanana kwa aliyense. Kumadalira kulemera kwa thupi lanu pamene munatenga mimba.
- Ngati muli ndi kulemera kwabwinobwino: Ndi zachilendo kuti muwonjezere makilogalamu pakati pa 25-35 (makilogalamu 11-16) panthawi ya mimba .
- Ngati muli ndi thupi lochepa: Mungafunike kuwonjezera makilogalamu 13-18.
- Ngati muli onenepa kwambiri: Mungafunike kuwonjezera makilogalamu 7-11 okha.
Ndi bwino kufunsa dokotala wanu za kuchuluka koyenera kwa kulemera kwanu.
Kawirikawiri, muyenera kuyembekezera kuwonjezera makilogalamu pafupifupi 2-4 (1-2 kg) m'miyezi itatu yoyambirira ya mimba, ndi makilogalamu pafupifupi 0.5 pa sabata m'miyezi yonse yotsala ya mimba.
Tangoganizirani kuti mukuyembekezera mapasa. Kulemera kwanu n'kofunika kwambiri pa thanzi la ana anu. Popeza mapasa nthawi zambiri amabadwa msanga, ndikofunikira kuti akhale ndi kulemera koyenera. Mayi amene ali ndi mapasa angafunike ma calories pafupifupi 3,000-3,500 patsiku. Izi zikutanthauza kuti ayenera kuwonjezera makilogalamu 16-20.
Kodi kulemera kumeneku kumapita kuti kwenikweni?
Mwina mukuganiza kuti, "Amayi, mumalemera bwanji chonchi?" Kulemera kumeneku sikungodziunjikira ngati mafuta m'thupi lanu. Kumagawidwa m'zigawo zingapo. Tiyeni tiwone momwe zimachitikira.
| Chigawo | Kulemera Koyerekeza (Kulemera Koyerekeza) |
|---|---|
| Kulemera kwa mwana | Makilogalamu 3.6 (mapaundi 8) |
| Placenta | Makilogalamu 1-1.4 (mapaundi 2-3) |
| Madzi a amniotic - madzi ozungulira mwana | Makilogalamu 1-1.4 (mapaundi 2-3) |
| Minofu ya m'mawere | Makilogalamu 1-1.4 (mapaundi 2-3) |
| Kuchuluka kwa magazi | Makilogalamu 1.8 (mapaundi 4) |
| Mafuta ofunikira pobereka ndi kuyamwitsa | Makilogalamu 2.3-4.1 (mapaundi 5-9) |
| Chiberekero chokulirapo | Makilogalamu 1-2.3 (mapaundi 2-5) |
| Zosonkhanitsa | Makilogalamu 11-16 (mapaundi 25-35) |
Kodi ndi bwino kuchepetsa thupi panthawi ya mimba?
Funso ili ndi lofunika kwambiri. Nthawi zambiri, kutenga mimba si nthawi yabwino yochepetsera thupi kapena kudya zakudya zoyenera. Komabe, ngati muli ndi kunenepa kwambiri mukatenga mimba, dokotala wanu angakulangizeni kuti muchepetse thupi pang'ono. Ngati mukuchita izi, muyenera kuchita izi.Pokhapokha ngati dokotala akuyang'anirani bwino. Musayesere kuchepetsa thupi nokha.
Kodi mungatani kuti mupeze kulemera koyenera?
Ngati dokotala wanu wakulangizani kuti muwonjezere thupi, yesani izi:
- M'malo modya chakudya chachikulu kamodzi patsiku, idyani zakudya zazing'ono zisanu kapena zisanu ndi chimodzi .
- Sungani zokhwasula-khwasula zabwino zomwe mungadye mwachangu, monga mtedza, mphesa zouma, tchizi ndi makeke, zipatso zouma, ndi yogurt.
- Pakani batala wa mtedza pa buledi, makeke, maapulo, nthochi, ndi zina zotero. Supuni imodzi ya batala wa mtedza ili ndi ma calories pafupifupi 100 ndi magalamu 7 a mapuloteni.
- Onjezani mkaka wochepa wopanda mafuta ku mbatata zanu zosenda, mazira okazinga, ndi chimanga chotentha.
- Onjezani zinthu zopatsa thanzi monga batala, margarine, tchizi cha kirimu, gravy, ndi tchizi pazakudya zanu.
Kodi mumatani ngati mulemera kwambiri kuposa momwe mumayembekezera?
Ngati mwawonjezera kulemera kuposa momwe dokotala wanu akulangizirani, kambiranani naye za vutoli. Nthawi zambiri, nthawi yabwino yochepetsera thupi ndi mutatha kubereka mwana wanu. Koma mutha kuchita zinthu izi kuti muchepetse kuchuluka kwa kulemera:
- Pewani chakudya chofulumira: Ngati mudya, sankhani zinthu monga sangweji ya nkhuku yokazinga (yopanda msuzi kapena mayonesi) ndi saladi yokhala ndi kuvala kopanda mafuta ambiri m'malo mwa zakudya zokazinga. Pewani zinthu monga ma French fries ndi nkhuku yophikidwa mu buledi.
- Pewani mkaka wonse: Mufunika mkaka wokwana magawo anayi patsiku. Komabe, mutha kuchepetsa ma calories ndi mafuta pogwiritsa ntchito mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri (1% kapena 2%).
- Chepetsani zakumwa zotsekemera: Zakumwa zoziziritsa kukhosi, zipatso zokazinga, ndi ufa wa zakumwa zopangidwa zimangokupatsani ma calories opanda kanthu. Imwani madzi ndi soda m'malo mwake.
- Chepetsani kuchuluka kwa mchere womwe mumawonjezera mukaphika: Mchere umapangitsa kuti thupi lisunge madzi.
- Chepetsani zakudya zokhwasula-khwasula zokhala ndi shuga komanso zopatsa mphamvu zambiri: Zinthu monga makeke, maswiti, madonati, makeke, ndi tchipisi zimakhala ndi zakudya zochepa komanso zopatsa mphamvu zambiri. M'malo mwake, idyani zinthu monga zipatso zatsopano ndi yogurt yopanda mafuta ambiri.
- Phikani chakudya moyenera: M'malo mokazinga, gwiritsani ntchito njira monga kuphika, kuwotcha, ndi kuwiritsa.
- Maseŵero Olimbitsa Thupi: Maseŵero osavuta monga kuyenda ndi kusambira nthawi zambiri amakhala otetezeka kwa mayi wapakati. Koma musanayambe pulogalamu yolimbitsa thupi, onetsetsani kuti mwafunsa dokotala wanu zomwe zili zoyenera kwa inu.
Mwayi uliwonse wokaonana ndi dokotala
Ndikofunikira kwambiri kulankhula ndi dokotala wanu pa chilichonse mwa izi.
| Mkhalidwe | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| Ngati mukufuna kudziwa cholinga choyenera chowonjezera kulemera kwanu. | Popeza cholinga cha aliyense ndi chosiyana, ndikofunikira kudziwa cholinga choyenera. |
| Ngati mukuganiza kuti mukulemera kwambiri. | Kupeza uphungu msanga kuti muchepetse vutoli kungalepheretse mavuto. |
| Ngati mutaya thupi mu trimester yachiwiri kapena yachitatu. | Izi zitha kukhala chizindikiro cha vuto lomwe likukhudza kukula kwa mwana. |
| Ngati simungathe kudya mokwanira chifukwa cha vuto la kudya. | Chithandizo chamankhwala n'chofunika kwambiri chifukwa chimakhudza mwachindunji zakudya za mayi ndi mwana. |
| Ngati mulemera mofulumira kwambiri. | Izi zitha kukhala chizindikiro cha matenda oopsa okhudzana ndi kuthamanga kwa magazi panthawi ya mimba, monga preeclampsia. |
Uthenga Wopita Nawo Kunyumba
- Palibe chifukwa chodya "anthu awiri" panthawi ya mimba. Chomwe mukufunikira ndi kudya ma calories 300 owonjezera patsiku.
- Funsani dokotala wanu za kuchuluka koyenera kwa kunenepa kwanu. Kudzasiyana malinga ndi thanzi lanu.
- Ngati muwona kuti kunenepa kukukulirakulira, lankhulani ndi dokotala wanu za vutoli. Musapange zisankho nokha.
- Kulemera kwadzidzidzi, mofulumira kwambiriKungakhale chizindikiro cha matenda aakulu, monga preeclampsia. Ngati izi zitachitika, funsani upangiri wa dokotala nthawi yomweyo.
- Zakudya zabwino komanso masewera olimbitsa thupi ovomerezedwa ndi dokotala ndizofunikira kwambiri kuti munthu akhale ndi pakati wathanzi komanso wachimwemwe.
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