Umntwana wakho omncinci ngoku usezandleni zakho... Kunye nolo lonwabo, ngaba kukho usizi oluncinci ekhoneni lentliziyo yakho, uzibuza, 'Owu, kwenzeke ntoni emzimbeni wam? Andisayi kuphinda ndibe njengaye?'? Yiloo nto eviwa ngoomama abaninzi, kwaye awuwedwa. Ngubani ongafuniyo ukunciphisa ubunzima ababufumene emva kokufumana umntwana aze abuyele kwiimpahla zakhe ezindala? Kodwa akukho mfuneko yokukhathazeka ngayo. Masithethe ngale nto ngokweenkcukacha.
Into yokuqala ekufuneka uyiqonde kukuba le yinkqubo ethatha ixesha. Ukuba ubunobunzima obuqhelekileyo ngaphambi kokuba ukhulelwe kwaye uzuze kuphela ubungakanani obuchazwe ngugqirha wakho (ngesiqhelo yi-11-16 kilograms), ungabuyela kubunzima bakho bakudala kwiinyanga ezimbalwa ngokutya ukutya okunempilo kunye nokuzilolonga. Kodwa ukuba ubunobunzima obukhulu ngaphambi kokuba ukhulelwe, okanye ukuba uzuze ubunzima obuninzi ngaphezu kokuba ugqirha wakho ekuxelele, kungathatha unyaka. Ngoko ke eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba nomonde ngomzimba wakho . Umzimba wakho wenze into emangalisayo. Kufuneka uwunike ixesha lokuchacha.
1. Musa ukoyika ukunciphisa umzimba.
Usenokumangaliswa kukuva oku. Kodwa ngequbuliso ukuya 'kwi-diet' eqinileyo apho unciphisa ukutya kwakho kwaye ungatyi nantoni na ongenakuyitya kunokuphazamisa usukelo lwakho lokunciphisa umzimba. Cinga ngayo, uziva njani xa ulahlekelwa zizinto ozithandayo ukuzitya, phakathi koxinzelelo, ukudinwa, kunye nokungalali kakuhle okuza nomntwana omtsha? Phantsi koxinzelelo olunjalo, ukutyeba yinto eyenzekayo ngokwenene.
Ngoko ke, endaweni yokulawula ukutya kwakho ngokungqongqo, namathela kukutya okunempilo nokunesondlo . Yitya xa uziva ulambile. Kwakhona, gcina izidlo ezincinci nezinempilo kufutshane ukuze uhlale unamandla imini yonke. Izinto ezifana neapile, ikherothi, kunye nebhisikithi yengqolowa epheleleyo zilungile.
Khumbula, nokuba uzama kangakanani na ukunciphisa umzimba, musa ukunciphisa ukutya kwakho ngeekhalori ezingaphezu kwe-1800 ngosuku. Oku kubaluleke kakhulu ukuba uncancisa .
2. Yitya ukutya okunesondlo okunesondlo (Super Foods)
Njengomama omtsha, umzimba wakho udinga ukutya okunesondlo esipheleleyo, ingakumbi ukuba uncancisa. Yiyo loo nto kufuneka ukhethe ukutya okune-calories ephantsi kunye namafutha amaninzi, kodwa okunesondlo esininzi. Oku sikubiza ngokuba 'zii-superfoods'.
| Uhlobo lokutya | Isondlo esiphambili kunye nokubaluleka |
|---|---|
| Intlanzi enamafutha (Umzekelo: isalmon, iisardine, iherring) | Ezi zizityebi kwi-omega-3 fatty acid ebalulekileyo ye-DHA , ebaluleke kakhulu kuphuhliso olusempilweni lwengqondo yomntwana wakho kunye nenkqubo yemithambo-luvo. |
| Ubisi kunye neyogathi | Ityebile kwi -calcium , eyimfuneko ekugcineni amathambo akho eqinile. |
| Inyama engenamafutha, inkukhu, iimbotyi kunye namandongomane | Zinamafutha aphantsi kwaye zineeproteni ezininzi kunye nefayibha . Zikunika amandla kwaye zikunceda uzive ugcwele ixesha elide. |
3. Iingenelo zokuncancisa iintsana
Kukho izimvo ezahlukeneyo malunga nokuba ukuncancisa kuyanceda na ekunciphiseni umzimba. Ezinye izifundo zibonisa ukuba ukuncancisa kunokukunceda ubuyisele ubunzima bakho bangaphambili ngokukhawuleza, ngelixa ezinye izifundo zingabonisanga mahluko mkhulu.
Nangona kunjalo, ukuncancisa sesinye sezona zipho zixabisekileyo onokuzinika umntwana wakho. Kuyomeleza amasosha omzimba omntwana wakho kwaye kunezinye izibonelelo ezininzi zempilo. Kwakhona, ukuncancisa kunokongeza malunga neekhalori ezingama-300 ezongezelelweyo ekutyeni kwakho ngosuku. Kodwa ungacingi ukuba, "Ndingatya nantoni na kuba ndincancisa," kwaye utye ukutya okungenampilo.
4. Amanzi bubomi... Sela amanzi amaninzi!
Ukusela amanzi amaninzi imini yonke kunokunceda ukuthintela ukuphelelwa ngamanzi emzimbeni. Ukusela amanzi kukwakunceda uzive ugcwele, nto leyo enokukunceda uphephe ukutya kakhulu. Ezinye izifundo zifumanise ukuba ukusela amanzi kunokukhawulezisa imetabolism yakho.
Akukho ndlela yokwazi ngokuqinisekileyo ukuba kufuneka usele iiglasi ezisi-8 zamanzi ngosuku. Eyona ndlela ilungileyo yokwazi kukuqwalasela umbala womchamo wakho kunye nokuba uya kangaphi kwigumbi lokuhlambela. Ukuba usela ulwelo olwaneleyo, umchamo wakho kufuneka ube tyheli kwaye ucace. Kufuneka uye kwigumbi lokuhlambela malunga neeyure ezi-3-4.
5. Masishukume kancinci? Masiziqhelise ukuzilolonga.
Akukuphela nje kokutya, kodwa umthambo nawo uyinxalenye ebalulekileyo yolu hambo. Xa uzilolonga, utshisa iikhalori kwaye uqinisa izihlunu namathambo akho.
"Ukuzilolonga kungaphezulu nje kokunciphisa umzimba. Zininzi iingenelo zokuzilolonga kumama omtsha. Ukuzilolonga kunceda kwixinzelelo emva kokubeleka, iingxaki zokulala, kunye noxinzelelo... zonke ezi zinto."
Akunyanzelekanga ukuba uye ejimini ukuze uzilolonge. Nokuba uhamba ngokukhawuleza nomntwana wakho etroleni yeentsana, ngumthambo olungileyo wentliziyo yakho kunye nezihlunu . Zama ukwenza umthambo ubuncinane imizuzu eli-150 ngeveki. Kunzima ukufumana imizuzu engama-30 ngexesha nomntwana omtsha, ngoko ke yahlulahlula eli xesha libe ziinxalenye zemizuzu eli-10.
Ibaluleke kakhulu!
Kodwa khumbula, ingakumbi ukuba ukhe wahlinzwa ngotyando lwe-C-section , ngokuqinisekileyo kuya kufuneka udibane nogqirha wakho ngaphambi kokuba uqale naluphi na uhlobo lomthambo. Nguye oza kukuxelela ukuba lixesha lini elifanelekileyo lokuba umzimba wakho uqale ukuzilolonga.
6. Ukulala lolona yeza lilungileyo.
Ukulala iiyure ezisi-8 ngaphandle kokuphazanyiswa kunokubonakala ngathi liphupha xa umntwana wakho evuka ebusuku. Kodwa ukungalali ngokwaneleyo kunokuba ngumqobo omkhulu kwimizamo yakho yokunciphisa umzimba. Olunye uphando lufumanise ukuba oomama abalala iiyure ezi-5 okanye ngaphantsi ngobusuku banamathuba amaninzi okugcina ubunzima ababufumene ngexesha lokukhulelwa kunabo balala iiyure ezisi-7.
Isizathu silula. Xa uziva udiniwe, umzimba wakho uvelisa iihomoni zoxinzelelo ezingaphezulu njenge -cortisol . Ezi homoni zinegalelo ekunyukeni kobunzima. Kwakhona, xa udiniwe, awucingi ngawe okanye awulungiseleli ukutya okunempilo. Ufuna nje ukufumana into evenkileni.
Ngoko ke, icebiso elinikwa ngoomama bethu elithi, "Lala xa umntwana wakho elele," lixabiseke kakhulu. Lala nanini na xa unako emini.
7. Musa ukoyika ukucela uncedo.
Olu hambo ngamanye amaxesha alulula njengoko ucinga. Ukuba unengxaki yokunciphisa umzimba, ungoyiki ukucela uncedo. Thetha nogqirha wakho , kwaye ukuba kunokwenzeka , nogqirha wezondlo . Ugqirha wakho unokukunika iingcebiso malunga nokuba kufuneka unciphise ubunzima obungakanani kunye nokuba nini na ulungele ukuqala ukuzilolonga. Ugqirha wezondlo angakunceda wenze isicwangciso sokutya esinempilo, esikhuselekileyo nesisebenzayo.
Umyalezo Wokuya Ekhaya
- Musa ukungxama ukunciphisa umzimba. Umzimba wakho wenze umsebenzi omangalisayo. Mnike ixesha lokuchacha.
- Endaweni yokutya okungqongqo, khetha ukutya okunesondlo nokulinganiselayo. Ingakumbi ukutya okunesondlo esingaphezulu kwesinye.
- Sela amanzi amaninzi kwaye ulale kangangoko unako. Ezi zimbini zibaluleke kakhulu ekulawuleni ubunzima.
- Qala ngokuzilolonga okulula, njengokuhamba, ngengcebiso kagqirha. Imvume kagqirha ibalulekile, ingakumbi ukuba ukhe wabelekwa ngotyando.
- Awuwedwa kolu hambo. Ukuba kuyimfuneko, cela ingcebiso kugqirha wakho okanye kwingcali yesondlo.
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