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TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ingabe isisho esithi 'abantu ababili badinga ukudla' siyiqiniso?
Sonke sesizwile isisho esithi, "Manje awuseyena oyedwa, usubabili. Ngakho-ke udinga ukudla ababili." Kodwa ingabe lokho kuyiqiniso ngempela? Cha. Ngokusho kodokotela, udinga amakhalori engeziwe angaba ngu-300 kuphela ngosuku. Futhi lokho kuvela ku-trimester yesibili yokukhulelwa. Cabanga ngokuthi amakhalori angu-300 mancane kangakanani. Lokho kucishe kube usayizi webhanana ojwayelekile nenkomishi ye-yogurt. Ngaphandle kwalokho, asikho isidingo sokuqongelela izintaba zokudla ukuze wondle abantu ababili. Ukwenza kanjalo kuzokwenza ukuthi ukhuluphale ngokungadingekile.Kungani ukuthatha amavithamini kubaluleke kangaka?
Ngesikhathi sokukhulelwa, umzimba wakho udinga amavithamini namaminerali athile amaningi kunokujwayelekile. I-Folic acid ne -iron kungokubili okubaluleke kakhulu. Udokotela wakho uzokunikeza isithasiselo esikhethekile samavithamini sokukhulelwa salesi sikhathi. Kubaluleke kakhulu ukusithatha ngendlela efanele.- I-Folic Acid : Lokhu kusiza ubuchopho kanye nomgogodla wengane engakazalwa ukuthi kukhule. Ngokukhethekile, kusiza ukunciphisa ingozi yokukhubazeka kokuzalwa okubizwa ngokuthi ama-neural tube defects, njenge -spina bifida .
- Insimbi : Umthamo wegazi lakho uyanda phakathi nalesi sikhathi, ngakho-ke udinga insimbi eyengeziwe ukuze uhlale uphilile. Ngaphandle kwalokho, ungase uzizwe ukhathele , uphelelwa umoya , kanye ne-anemia .
Ngakho-ke, ungakhohlwa ukuthatha imithi namavithamini anikezwe udokotela wakho ngesikhathi.
✨ Clinical nutrition
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Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Ngingaqala yini ukuzivocavoca ngesikhathi sokukhulelwa?
Abantu abaningi bacabanga ukuthi, "O, sekwephuze kakhulu ukuqala ukuzivocavoca manje njengoba usuzoba nomntwana." Leyo yinganekwane ephelele. Eqinisweni, noma ngabe awukaze uzivivinye ngaphambili, kungumqondo omuhle ukuqala ukuzivocavoca okulula ngesikhathi sokukhulelwa, njengoba kunconywe udokotela wakho. Kodwa-ke, lesi akusona isikhathi esihle sokuqala imidlalo emisha, enethonya elikhulu (isb., ibhola likanobhutshuzwayo, ukuskeyitha okusemgqeni) enobungozi obukhulu bokuwa. Kodwa kulungile ukuqala ukwenza izinto ezifana nokuhamba ngokushesha nokubhukuda . Isiphakamiso sikadokotela ukuthi uzivivinye okungenani imizuzu engama-30 ngosuku, izinsuku eziningi zesonto. Lokhu kuzokunikeza izinzuzo eziningi.- Ungalala kahle ebusuku.
- Kunciphisa ingozi yesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa.
- Umzimba nengqondo zithola ukukhuthazeka okuhle.
Qiniseka ukuthi uyayikhumbula le mithetho lapho uzivocavoca.
Ukuzivocavoca umzimba kuhle, kodwa kufanele kwenziwe ngokucophelela okukhulu. Nazi ezinye izinto okufanele uzikhumbule. Ake sibheke leli thebula ukuze sikuqonde kahle lokhu.| Okufanele ukwenze | Okungafanele ukwenze |
|---|---|
| Ukuzivocavoca ngezinga lokuzikhandla elikuvumela ukuthi uxoxe nomngane ngenkathi uzivocavoca. | Ungasebenzi kanzima kangangokuthi awukwazi ukuphefumula noma ukukhuluma. |
| Khetha ukuzivocavoca okukhululekile nokujabulisayo kuwe (isib. ukubhukuda, ukuhamba) ngokweseluleko sikadokotela wakho. | Gwema imisebenzi engabangela noma yikuphi ukucindezeleka, umthelela, noma ukulimala esiswini sakho. |
| Uma uzizwa umzimba wakho ushisa kakhulu ngesikhathi uzivocavoca, yeka ngokushesha bese uphumula. | Gwema ukuvivinya umzimba okushisa umzimba ngokweqile, njenge- "hot yoga ." Ukwenyuka kwezinga lokushisa komzimba akukuhle enganeni. |
Amanzi nezinye iziphuzo
Kubaluleke kakhulu ukugwema ukuphelelwa amanzi emzimbeni usuku lonke, hhayi ngesikhathi sokuzivocavoca kuphela. Ukuphuza izingilazi zamanzi ezingu-6-8 ngosuku kuwumqondo omuhle. Kodwa gwema iziphuzo ezinoshukela ngangokunokwenzeka. Esikhathini esiningi, asicabangi ngokuthi kungakanani ushukela namakhalori angadingekile eziphuzweni zezithelo ezithengwa esitolo, itiye elimnandi, kanye neziphuzo zekhofi ezifana ne-'Frappuccinos.' Lokhu kungaholela ekukhuleni kwesisindo okungadingekile ngokushesha okukhulu . Ngakho-ke, into engcono kakhulu ongayenza ukuphuza amanzi ahlanzekile.Futhi nakekela ibhalansi yomzimba wakho.
Njengoba ingane yakho ikhula esibelethweni sakho, isikhungo somzimba wakho samandla adonsela phansi siyashintsha. Kalula nje, ibhalansi yomzimba wakho iyashintsha. Ngakho kungaba nzima ukujwayela konke ngesikhathi esisodwa. Ngisho nalapho wenza into efana nokugibela ibhayisikili, kufanele ukwenze kancane futhi ngokucophelela. Ngakho-ke qaphela kancane lapho uhamba, ukhuphuka futhi wehla izitebhisi."Udokotela wami ungitshele ukuthi ikhambi elihle kakhulu lemilenze evuvukele yichibi lokubhukuda. Ngangiya cishe nsuku zonke ngibhukuda. Kwanginika impumuzo enkulu." - Kusuka kumngane wewebhusayithi yethu.
Umlayezo Wokuya Nawe Ekhaya
- Asikho isidingo 'sokudla abantu ababili' ngesikhathi sokukhulelwa. Kusukela ku-trimester yesibili kuqhubeke, kudingeka inani elincane lamakhalori angu-300 engeziwe ngosuku.
- Kubaluleke kakhulu ukuphuza amavithamini aqukethe i-folic acid kanye ne-iron njengoba udokotela wakho ekuyalele.
- Njengoba kunconywa odokotela, ukwenza okungenani imizuzu engama-30 yokuvivinya umzimba okulingene (njengokuhamba ngokushesha noma ukubhukuda) ngosuku kunezinzuzo eziningi zempilo.
- Gwema ukuzivocavoca uma uzizwa ukhathele kakhulu, ushisa, noma unengcindezi esiswini sakho.
- Phuza amanzi ahlanzekile amaningi esikhundleni seziphuzo ezinoshukela. Qaphela kakhulu ibhalansi yomzimba wakho.
- Uma unokungabaza nganoma yini eshiwo lapha, ungagcini nje ngokukholwa yilokho abanye abakushoyo, hlala uthintana nodokotela wakho noma nodokotela wakho.
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