Xa ufumanisa ukuba ulindele umntwana, enye yezinto ohlala uziva kusapho nakubahlobo kukuba, "Ngoku kufuneka sitye abantu ababini." Nangona oku kunokuvakala ngathi yinto yothando ukuyithetha, ngaba oku kuyinyani ngokwenene? Ukutya ukutya okunempilo nokunokulinganisela kubalulekile ukuze umntwana wakho afumane izondlo azifunayo aze akhule ngokufanelekileyo. Kodwa zingaphi iikhalori ezongezelelweyo ozidingayo ukuze wenze loo nto? Masifumanise ngokuqinisekileyo.
Zingaphi iikhalori ezongezelelweyo ozifunayo ngokwenene?
Nangona udinga iikhalori ezongezelelweyo, "ukutya abantu ababini" akuthethi ukutya kabini. Ngokomyinge, umfazi okhulelweyo udinga iikhalori ezingaphezulu kwama-300 ngosuku, ngaphezu koko wayekutya ngaphambi kokuba akhulelwe. Oku kuya kukunceda ufumane ubunzima obufanelekileyo ngexesha lokukhulelwa.
Khawuthelekelele ukuba ezi khalori zingama-300 zinjani.
- Ibhanana enkulu kunye nekomityi yeyogathi engenamafutha aneleyo.
- Amaqanda amabini aphekiweyo kakuhle.
- Iicashew ezimbalwa kunye neglasi yobisi.
Ungazifumana lula ezo khalori zingaphezulu kwinto encinci nesempilweni efana nale, ngoko ke kubalulekile ukucinga ngomgangatho kunobungakanani.
Ufanele utyebe kangakanani?
Oku akufani kuwo wonke umntu. Oku kuxhomekeka kubunzima bomzimba wakho xa wakhulelwa. Kungoko ke, kungcono ukuthetha nogqirha wakho malunga nobunzima obufanelekileyo kuwe. Nazi iindlela zobunzima ezicetyiswayo ngokubanzi.
Eyona nto ibalulekileyo kukuba, ungazikhathazi ngala manani. Le yimigaqo nje eqhelekileyo. Ugqirha wakho uza kukucebisa ngeyona ndlela ifanelekileyo kuwe.
| Ubunzima bakho ngaphambi kokukhulelwa | Umyinge wokufumana ubunzima ngexesha lokukhulelwa |
|---|---|
| Ubunzima obungaphantsi kobunzima | Iikhilogram ezili-12.5 ukuya kwezili-18 (iikhilogram ezingama-28-40) |
| Ubunzima obuphakathi | Iikhilogram ezili-11.5 ukuya kwezili-16 (iikhilogram ezingama-25-35) |
| Ukutyeba kakhulu | Iikhilogram ezisi-7 ukuya kwezili-11.5 (iikhilogram ezi-15-25) |
| Ukuba ulindele amawele | Iikhilogram ezili-16 ukuya kwezingama-20.5 (iikhilogram ezingama-35-45) |
Ngokomyinge, uya kuzuza malunga ne-1-2 kg (iikhilogram ezi-2-4) kwiinyanga ezi-3 zokuqala zokukhulelwa. Emva koko, kuqhelekile ukuba ufumane malunga ne-0.5 kg (ikhilogram e-1) ngeveki kulo lonke ixesha lokukhulelwa. Ukuba ulindele amawele, eli zinga lokunyuka kobunzima liya kuba phezulu kancinci.
Olu bunzima buninzi bugcinwa phi emzimbeni?
Ayizizo zonke iinzima ozifumanayo ngexesha lokukhulelwa ezigcinwa njengamafutha emzimbeni wakho. Zihlulwe zibe ziinxalenye ezahlukeneyo. Ngamafutshane, nantsi indlela yokwenza.
| Inxalenye eyongeza ubunzima | Ubunzima obuqhelekileyo ( ngokobunzima ) |
|---|---|
| Usana | ~ kg. 3.5 |
| I-Placenta | ~ 1-1.5 kg. |
| Ulwelo lwe-amniotic | ~ 1-1.5 kg. |
| Izicubu zesifuba ezikhulisiweyo | ~ 1-1.5 kg. |
| Ukwanda kwegazi | ~ 2 kg. |
| Amafutha agcinwe ngexesha lokubeleka nokuncancisa | ~ kg. 2.5-4 |
| Isibeleko esikhulu | ~ 1-2.5 kg. |
| Isimbuku | ~ kg. 11.5-16 |
Zama ezi zinto ukuze ufumane ubunzima obufanelekileyo
Ukuba ugqirha wakho ukucebisa ukuba utyebe kancinci, ungazama ezi zinto.
- Yitya izidlo ezincinci ezi-5 okanye ezi-6 ngemini. Ukutya izidlo ezincinci izihlandlo ezininzi ngemini kuya kukwenza uzive ulambile kakhulu kwaye kuya kukunceda wongeze iikhalori ngokulula kunokutya isidlo esikhulu ngaxeshanye.
- Gcina izidlo ezisempilweni kufutshane. Izinto ezifana neecashews, amandongomane, iiraisins, itshizi kunye neecrackers, iziqhamo ezomisiweyo kunye neyogathi zilungile.
- Yongeza izinto ezinesondlo ekutyeni kwakho. Galela ibhotolo yamandongomane kwisonka, iicrackers, ii-apile, kunye neebhanana. Icephe lebhotolo yamandongomane limalunga neekhalori ezili-100.
- Xa ucola iitapile, usenza amaqanda , okanye usenza ipapa, yongeza ubisi oluncinci olungenamafutha kuyo. Oku kunokongeza izondlo ngaphandle kokutshintsha incasa kakhulu.
- Yongeza ibhotolo, imajarini, kunye netshizi ekutyeni kwakho. Kodwa ezi zinto mazifakwe ngokulinganisela nangokulawula.
Yintoni omawuyenze ukuba utyeba kakhulu?
Ngamanye amaxesha ungongeza ubunzima ngaphezu kokucetyiswayo. Ukuba oku kuyenzeka, ungoyiki, kodwa thetha nogqirha wakho kuqala. Ixesha elininzi, icebiso kukunciphisa ubunzima emva kokubeleka. Ungaze uzame ukunciphisa ubunzima ngokwakho ngaphandle kwengcebiso kagqirha.
Nangona kunjalo, ungenza ezi zinto ukulawula izinga lokunyuka kwesisindo:
- Ukuba utya ukutya okukhawulezileyo, khetha ukutya okunamafutha aphantsi. Khetha into efana nesandwich yenkukhu eyosiweyo engenasosi okanye imayonnaise, okanye isaladi enedressing enamafutha aphantsi. Ziphephe izinto ezifana neefrench fries, iitshizi balls, kunye nenkukhu eyosiweyo.
- Sebenzisa ubisi olunamafutha aphantsi (olunamafutha aphantsi, i-1%, okanye i-2%) endaweni yobisi olupheleleyo. Udinga kuphela malunga nee-servings ezi-4 zobisi ngosuku, kodwa ukukhetha ukhetho olunamafutha aphantsi kunokunceda ukunciphisa iikhalori namafutha angafunekiyo.
- Nciphisa iswekile kunye neziselo ezineswekile. Ezi zinto zinika iikhalori ezingenanto kuphela. Endaweni yoko, sela izinto ezifana namanzi kunye nesoda.
- Nciphisa ukutya ityuwa. Ityuwa ibangela ukuba umzimba wakho ugcine amanzi, nto leyo enokukwenza uzive uqunjelwe kwaye ubonakale unzima.
- Lumka ngeendlela zakho zokupheka. Endaweni yokuqhotsa nzulu, lungisa ukutya ngokubhaka, ukugrila, okanye ukubilisa.
- Ukuzilolonga. Ukuzilolonga okuphakathi njengokuhamba nokudada kulungile kakhulu kubafazi abakhulelweyo. Oku kunceda ekutshiseni iikhalori ezingafunekiyo. Kodwa ngaphambi kokuba uqale naluphi na umthambo, buza ugqirha wakho ukuba yintoni efanelekileyo kuwe.
Kwimeko efana nale, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
Kubaluleke kakhulu ukuthetha nogqirha wakho nakweyiphi na kwezi meko zilandelayo.
| Amathuba | Kutheni oko kubalulekile? |
|---|---|
| Ukuba ufuna ukwazi injongo efanelekileyo yokwandisa ubunzima. | Kubalulekile ukuba nomgomo ofanelekileyo ofanele wonke umntu. |
| Ukuba ucinga ukuba utyeba kakhulu. | Ungayifumana imbangela kwaye ufumane iingcebiso zokutshintsha indlela ophila ngayo ukuba kuyimfuneko. |
| Ukuba ulahlekelwa bubunzima kwikota yesibini okanye yesithathu. | Ekubeni ukwehla kobunzima kungaqhelekanga ngeli xesha, kufuneka uhlolwe ngugqirha. |
| Ukuba awukwazi ukutya kakuhle ngenxa yengxaki yokutya. | Udinga uncedo lweengcali ukuze ufumane izondlo ozifunayo wena nomntwana wakho. |
| Ukuba utyeba ngequbuliso nangokukhawuleza kakhulu. | Oku kungaba luphawu lwemeko ebizwa ngokuba yi -preeclampsia , imeko enzima kakhulu efuna unyango olukhawulezileyo. |
Umyalezo Wokuya Ekhaya
- Akukho mfuneko "yokutya abantu ababini" ngexesha lokukhulelwa. Asikuko ubungakanani obubalulekileyo, kodwa ngumgangatho wokutya. Okufunekayo kuphela ziikhalori ezinempilo ezingama-300 ngosuku.
- Ubungakanani bobunzima omele ubuye kubo buxhomekeke kubunzima bakho ngaphambi kokukhulelwa. Thetha nogqirha wakho ngale nto uze uzibekele usukelo oluthile.
- Musa ukuzama ukunciphisa umzimba ngexesha lokukhulelwa ngaphandle kwengcebiso kagqirha nangasiphi na isizathu.
- Yazisa ugqirha wakho ngoko nangoko, njengoko ukunyuka kobunzima ngequbuliso nangokukhawuleza (umz., ngaphezu kwe-1-2 kg ngeveki) kunokuba luphawu lwengxaki enkulu yempilo.
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