Enye yezinto ezikhathaza kakhulu wonke owesifazane okhulelwe ukukhuluphala ngesikhathi sokukhulelwa. Abanye abantu babona lesi sikhathi njengesikhathi sokuzijabulisa nganoma yini abayifunayo. Abanye bakhathazeka ngokukhuluphala ngalesi sikhathi, bezibuza, "Ingabe ngizolahlekelwa yisimo sami?" Kungakhathaliseki ukuthi ucabangani ngakho, into ebalulekile ukugcina isisindo esinempilo kuwe nakumntwana wakho.
Kufanele ngithole isisindo esingakanani ngesikhathi sokukhulelwa?
Ukuthi kufanele uthole isisindo esingakanani ngesikhathi sokukhulelwa kuncike ezintweni ezimbili eziyinhloko. Esinye isisindo sakho ngaphambi kokuba ukhulelwe. Esinye inani lezingane onazo esibelethweni sakho. Kunesilinganiso sezokwelapha esisisebenzisa kulokhu. Sibizwa ngokuthi i-Body Mass Index (BMI) . Kalula nje, kuyisilinganiso sokuthi unesisindo esinempilo yini ngobude bakho.
Uma usuyazi i-BMI yakho, singakunikeza umbono oqondile wokuthi udinga ukuzuza isisindo esingakanani. Ngokuvamile, abantu abane-BMI ephezulu bayelulekwa ukuthi banciphise isisindo ngaphambi kokukhulelwa, kanti abantu abane-BMI ephansi bayelulekwa ukuthi bandise isisindo.
Ake sithi unomntwana esibelethweni sakho. Ngakho nansi indlela okufanele ukhuluphale ngayo.
| I-BMI yakho ngaphambi kokukhulelwa | Kufanele uthole isisindo esingakanani ngesikhathi sokukhulelwa? |
|---|---|
| Uma ungaphansi kuka-18.5 (unesisindo esingaphansi kwesisindo) | Amakhilogremu angu-12.5 kuya kwangu-18 (amakhilogremu angu-28 kuya kwangu-40) |
| Uma phakathi kuka-18.5 no-24.9 (isisindo esinempilo) | Amakhilogremu angu-11.5 kuya kwangu-16 (amakhilogremu angu-25 - 35) |
| Uma uphakathi kuka-25 no-29.9 (ukhuluphele ngokweqile) | Amakhilogremu angu-7 kuya kwangu-11.5 (amakhilogremu angu-15 kuya kwangu-25) |
| Uma uneminyaka engu-30 noma ngaphezulu (ukhuluphele kakhulu) | Amakhilogremu angu-5 kuya kwangu-9 (amakhilogremu angu-11 kuya kwangu-20) |
Uma ukhulelwe amawele ngokuzumayo, kuzodingeka ukhuluphale kancane.
| I-BMI yakho ngaphambi kokukhulelwa (amawele) | Inani lesisindo okufanele usithole |
|---|---|
| Uma phakathi kuka-18.5 no-24.9 (isisindo esinempilo) | Amakhilogremu angu-17 kuya kwangu-25 (amakhilogremu angu-37 - 54) |
| Uma uphakathi kuka-25 no-29.9 (ukhuluphele ngokweqile) | Amakhilogremu angu-14 kuya kwangu-23 (amakhilogremu angu-31 - 50) |
| Uma uneminyaka engu-30 noma ngaphezulu (ukhuluphele kakhulu) | Amakhilogremu angu-11 kuya kwangu-19 (amakhilogremu angu-25 kuya kwangu-42) |
Into ebalulekile ukuthi lezi ziyiziqondiso ezijwayelekile. Qiniseka ukuthi ukhuluma nodokotela wakho ngesisindo esifanele wena.
Kufanele uqale nini ukukhuluphala?
Ukubeka isikhathi kubaluleke kakhulu uma kukhulunywa ngokukhuluphala ngesikhathi sokukhulelwa .
Ngokuvamile, ngeke ukhuluphale kakhulu phakathi nekota yokuqala . Yileyo ndlela okufanele kube ngayo. Ngisho noma ingane yakho ikhula ngokushesha, isencane kakhulu futhi ayidingi amakhalori amaningi engeziwe. Kodwa ngezinye izikhathi ungase ukhuluphale kancane ngoba ulambile noma ngoba ugcina amanzi. Abanye omama bangase banciphise isisindo ngoba abakwazi ukudla ngenxa yokucasuka kwasekuseni.
Ukukhula kwengane yakho kuyashesha ngemva kwekota yesibili . Kusukela ngaleso sikhathi kuqhubeke, kubalulekile ukukhulisa isisindo kancane kancane. Uma i-BMI yakho ingu-24.9 noma ngaphansi, hlose ikhilogremu elilodwa (cishe amagremu angu-450) ngesonto, futhi uma i-BMI yakho iphakeme, hlose ikhilogremu elilodwa (cishe amagremu angu-225) ngesonto.
Kwenzekani uma ukhuluphala noma wehlisa isisindo esiningi kakhulu?
Lona umbuzo obaluleke kakhulu.
Ngokugcina ukukhuluphala okunconywayo, unganciphisa ingozi yokuzalwa ngaphambi kwesikhathi . Futhi, isisindo somntwana ngeke sande noma sehle kakhulu lapho ezalwa. Ingane izozalwa inesisindo esinempilo.
Ekugcineni, uma umama ethola isisindo esiningi ngesikhathi sokukhulelwa, ingane yakhe inamathuba amaningi okukhuluphala futhi ibe nomfutho wegazi ophezulu esikhathini esizayo. Futhi, uma umama engatholi isisindo esanele, ingane ingazalwa inesisindo esiphansi. Izingane ezizalwa zinesisindo esiphansi kangaka zingase zibe nezifo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela lapho sezikhulile.
Kodwa-ke, akuyona into enkulu uma isisindo sakho singaphezu kwekhilogremu noma amabili kunesilinganiso esinconywayo. Yingakho odokotela benikeze uhla oluhlukile. Ngakho-ke lalela njalo iseluleko sikadokotela wakho. Uma unemibuzo, buza ngokucacile.
Kungakanani ukudla okwengeziwe okufanele ngikuthenge?
"O, ngidinga ukudla abantu ababili manje!" ungase ucabange, kodwa akunjalo ngempela.
- Kusukela ku-trimester yesibili kuqhubeke , udinga amakhalori engeziwe angu-340 kuphela ngosuku kunalawo ovame ukuwadla. Lokhu akusho ukuthi uzodla elinye ipuleti lelayisi; mhlawumbe into efana nengilazi yobisi olunomsoco kanye nengxenye yesithelo.
- Ku-trimester yesithathu , leli nani lingama -calories angu-450 engeziwe .
- Uma unezingane ezingamawele , uzodinga amakhalori engeziwe angaba ngu-440 kusukela ku-trimester yesibili kanye namakhalori engeziwe angaba ngu-500-600 ku-trimester yokugcina.
Into ebaluleke kakhulu ukudla ukudla okulinganiselayo. Faka ukudla okune-fiber eningi njengokusanhlamvu okuphelele , imifino, kanye nemifino ekudleni kwakho. Lokhu kuzokusiza uzizwe usuthi futhi kuvimbele ukukhuluphala okungadingekile. Phuza amanzi amaningi. Lokhu kungasiza futhi ekuvimbeleni izinkinga ezivamile zokukhulelwa njengokuqunjelwa.
Ungazilawula kanjani izifiso?
Ukukhulelwa yisikhathi lapho ufisa khona zonke izinhlobo zezinto. Siphinde sikubize ngokuthi “izifiso.” Kodwa ungalisebenzisi leli thuba ukuze ube umlutha “wokudla okungenamsoco” okunomsoco ophansi futhi okunamafutha amaningi noshukela.
Ucwaningo luthole ukuthi uma umama edla njalo lokhu kudla okungenampilo ngesikhathi sokukhulelwa, ingane yakhe inamathuba amaningi okukhuluphala futhi ithanda ukudla okunoshukela namafutha esikhathini esizayo.
Ngakho-ke uma uzizwa ulambile, kulungile ukudla okuncane kwalokho. Kodwa ungakwenzi umkhuba. Kunalokho, yidla ukudla okuncane, okunomsoco usuku lonke ngaphambi kokuba uzizwe ulambile. Yidla okuthile okufana neqanda elibilisiwe, i-yogurt, noma ucezu lwesinkwa esiphelele.
Kungani kubalulekile ukugcina isisindo esinempilo ngaphambi kokukhulelwa?
Into engcono kakhulu ongayenza ukufinyelela isisindo esinempilo ngaphambi kokuba ukhulelwe . Khona-ke ungathola isisindo esifanele kuphela ezinyangeni eziyisishiyagalolunye ezizayo. Ukukhulelwa unesisindo esinempilo kunikeza ingane yakho ithuba elihle lokukhula kahle. Kunganciphisa nezinkinga kumama, njengomfutho wegazi ophakeme kanye nesidingo sokuhlinzwa.
Uma usuvele ukhulelwe, ungesabi. Ungadli ukudla okwamanje. Kuyingozi kakhulu enganeni. Kodwa uma ucabanga ngokukhulelwa kwakho okulandelayo, hlela manje. Ngemva kokubeletha umntwana, zama ukubuyela esisindweni sakho esidala noma esisindweni esinempilo phakathi nonyaka. Kuyitshalomali enkulu kakhulu ongazenzela wena nomndeni wakho.
Umlayezo Wokuya Nawe Ekhaya
- Yazi i-BMI yakho ngaphambi kokukhulelwa. Khuluma nodokotela wakho ngakho.
- Ukwanda kwesisindo ngesikhathi sokukhulelwa kufanele kube kancane kancane. Ukwanda kwesisindo kancane kancane ezinyangeni ezintathu zokuqala, bese kuba ngesivinini esizinzile.
- Khohlwa umqondo "wokudla abantu ababili." Yidla ukudla okunempilo nokulinganiselayo.
- Ukukhulelwa akusona isikhathi esihle sokudla. Ukwenza kanjalo kungalimaza ukukhula komntwana.
- Uma unemibuzo noma ukungabaza ngokukhuluphala kwakho, khuluma nodokotela wakho ngaphandle kokungabaza.
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