Ukuba ungumama oza kuzala, mhlawumbi ukhe weva izinto ezininzi malunga nokuthi 'yenza oku, ungakwenzi okuya,' akunjalo? Uninzi lwabantu lunika iingcebiso, ingakumbi malunga nokutya nokuzilolonga. Ezinye zezi zinto ziyinyani, kodwa ezinye ziintsomi ezipheleleyo. Ngoko ke namhlanje, masithethe ngale nto ngokweenkcukacha size sifumane iimpendulo kwimibuzo emininzi onayo engqondweni. Kodwa khumbula,
ngokuqinisekileyo kufuneka uthethe nogqirha wakho malunga nokuba naziphi na kwezi zinto zikulungele na.
Ingaba intetho ethi 'abantu ababini kufuneka batye' iyinyani?
Sonke siye seva intetho ethi, "Ngoku awusemnye, uneminyaka emibini. Ngoko ke kufuneka utye abantu ababini." Kodwa ngaba oko kuyinyani ngokwenene? Hayi. Ngokutsho koogqirha, udinga iikhalori ezingaphezulu ezingama-300 kuphela ngosuku. Kwaye oko kuvela kwikota yesibini yokukhulelwa. Cinga ngokuba zincinci kangakanani iikhalori ezingama-300. Oko kufana nobungakanani bebhanana eqhelekileyo kunye nekomityi yeyogathi. Ngaphandle koko, akukho mfuneko yokuqokelela ukutya okuninzi ukuze wondle abantu ababini. Ukwenza njalo kuya kubangela ukuba ufumane ubunzima obungeyomfuneko.
Kutheni kubalulekile kangaka ukuthatha iivithamini?
Ngexesha lokukhulelwa, umzimba wakho udinga iivithamini kunye neeminerali ezithile ngaphezu kwesiqhelo.
I-folic acid kunye
ne-iron zezona zimbini zibalulekileyo. Ugqirha wakho uza kukunika isongezelelo sevithamini esikhethekileyo sokukhulelwa ngeli xesha. Kubaluleke kakhulu ukusisebenzisa ngokuchanekileyo.
- I -Folic Acid : Oku kunceda uphuhliso lwengqondo kunye nomqolo womntwana ongekazalwa. Ngokukodwa, kunceda ukunciphisa umngcipheko weziphene zokuzalwa ezibizwa ngokuba zi -neural tube defects, ezifana ne -spina bifida .
- I-ayini : Umthamo wegazi lakho uyanda ngeli xesha, ngoko ke udinga i-ayini eyongezelelweyo ukuze uhlale usempilweni. Kungenjalo, unokufumana ukudinwa , ukuphefumla nzima , kunye ne-anemia .
Ngoko ke, ungalibali ukuthatha amayeza kunye neevithamini ezichazwe ngugqirha wakho ngexesha.
Ndingaqala ukwenza umthambo ngexesha lokukhulelwa?
Abantu abaninzi bacinga ukuba, "Owu, sele kudlule ixesha ukuqala ukuzilolonga ngoku kuba uza kuba nomntwana." Leyo yintsomi epheleleyo. Enyanisweni, nokuba awukaze uzilolonga ngaphambili, licebo elihle ukuqala ukuzilolonga okulula ngexesha lokukhulelwa, njengoko kucetyisiwe ngugqirha wakho. Nangona kunjalo, eli asiloxesha lilungileyo lokuqala imidlalo emitsha, enefuthe elikhulu (umz., ibhola ekhatywayo, ukutyibiliza kwi-inline skating) enobungozi obukhulu bokuwa. Kodwa kulungile ukuqala ukwenza izinto ezifana
nokuhamba ngokukhawuleza nokudada . Ingcebiso kagqirha kukuba uzilolonga
ubuncinane imizuzu engama-30 ngosuku, uninzi lweentsuku zeveki. Oku kuya kukunika izibonelelo ezininzi.
- Ungalala kamnandi ebusuku.
- Inciphisa umngcipheko wesifo seswekile sokukhulelwa ngexesha lokukhulelwa.
- Umzimba nengqondo zifumana ukhuthazo oluhle.
Qiniseka ukuba uyayikhumbula le mithetho xa uzilolonga.
Ukuzilolonga kulungile, kodwa kufanele kwenziwe ngononophelo olukhulu. Nazi ezinye izinto ekufuneka uzikhumbule. Masijonge le theyibhile ukuze sikuqonde kakuhle oku.
| Izinto ekufanele zenziwe | Musa ukwenza |
|---|
| Yenza umthambo kwinqanaba lokuzilolonga elikuvumela ukuba uthethe nomhlobo wakho ngelixa usenza umthambo. | Musa ukusebenza nzima kangangokuba awukwazi ukuphefumla okanye ukuthetha. |
| Khetha umthambo okhululekileyo nowonwabisayo kuwe (umz. ukudada, ukuhamba) ngokwengcebiso kagqirha wakho. | Ziphephe izinto ezinokubangela uxinzelelo, impembelelo, okanye ukwenzakala esiswini sakho. |
| Ukuba uziva umzimba wakho ushushu kakhulu ngelixa uzilolonga, yeka ngoko nangoko uphumle. | Ziphephe imithambo etshisa umzimba kakhulu, efana "ne-hot yoga ." Ukunyuka kobushushu bomzimba akulunganga kumntwana. |
Amanzi nezinye iziselo
Kubaluleke kakhulu ukuphepha ukuphelelwa ngamanzi emzimbeni imini yonke, kungekuphela nje ngexesha lokuzilolonga. Ukusela iiglasi zamanzi ezi-6-8 ngosuku licebo elihle. Kodwa hlala kude
neziselo ezineswekile kangangoko unako. Uninzi lwexesha, asicingi ngokuba ingakanani iswekile kunye neekhalori ezingafunekiyo ezikwiziselo zeziqhamo ezithengwa evenkileni, iti ezimnandi, kunye neziselo zekofu ezifana ne-'Frappuccinos.' Ezi zinokukhokelela ekunyukeni kobunzima obungeyomfuneko
ngokukhawuleza . Ke ngoko, eyona nto ilungileyo onokuyenza kukusela amanzi acocekileyo.
Kwakhona khathalela ibhalansi yomzimba wakho.
Njengoko umntwana wakho ekhula esibelekweni sakho, iziko lomzimba wakho lomxhuzulane liyatshintsha. Ngamafutshane, ibhalansi yomzimba wakho iyatshintsha. Ngoko ke kunokuba nzima ukuqhela konke ngaxeshanye. Nokuba wenza into efana nokukhwela ibhayisekile, kufuneka uyenze kancinci nangononophelo. Ngoko ke lumka kancinci xa uhamba, unyuka kwaye uhla izitebhisi.
"Ugqirha wam undixelele ukuba unyango olungcono lwemilenze evuvukileyo yidama lokudada. Bendiya kudada phantse yonke imihla. Kundinike isiqabu esikhulu." - Kusuka kumhlobo wewebhusayithi yethu.
Umyalezo Wokuya Ekhaya
- Akukho mfuneko 'yokutya abantu ababini' ngexesha lokukhulelwa. Ukususela kwikota yesibini ukuya phambili, kufuneka kuphela iikhalori ezingaphezulu ezingama-300 ngosuku.
- Kubaluleke kakhulu ukusela iivithamini ezine- folic acid kunye ne-iron njengoko ugqirha wakho ekuyalele.
- Njengoko oogqirha becebisa, ukwenza umthambo ophakathi ubuncinane imizuzu engama-30 (njengokuhamba ngokukhawuleza okanye ukudada) ngemini kuneengenelo ezininzi zempilo.
- Kuphephe ukwenza umthambo ukuba uziva udiniwe kakhulu, ushushu, okanye unesisu esixineneyo.
- Sela amanzi acocekileyo amaninzi endaweni yeziselo ezineswekile. Lumka ngakumbi ngokulinganisela komzimba wakho.
- Ukuba unamathandabuzo ngayo nayiphi na into ekhankanyiweyo apha, musa ukukholelwa nje oko kuthethwa ngabanye abantu, soloko ubuza ugqirha okanye ugqirha wakho.
Ukutya okunempilo xa ukhulelwe, umthambo wokukhulelwa, ukutya okunempilo ngaphambi kokukhulelwa, ukomelela ngaphambi kokukhulelwa, i-folic acid, ukutya ngexesha lokukhulelwa, xa ukhulelwe umntwana
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