Uma ukwedlula ngokweqile futhi ukhulelwe, ungase uzibuze ukuthi ngabe ingane yakho ibonakala yini futhi abantu bazokwazi ukuthi ulindele. Abesifazane babo bonke ubukhulu bavame ukuzibuza ukuthi ukukhulelwa kwabo kuzobonisa nini . Uma uzicabangela ukuthi unamafutha, ungase uzibuze ukuthi kuyindaba yokuthi "uma" hhayi "nini." Ingabe uzofinyelela iphuzu ekukhupheni kwakho lapho ubonakala ukhulelwe kunamafutha?
Impendulo yukuthi lokhu kuyahluka kusuka kwabesifazane kuya kwabesifazane. Ungase uphakamise ukubheka ukhulelwe kakhulu. Noma, ungase ubukeke nje ubukhulu kunangaphambili. Lokhu akuyona nje indaba yabesifazane abakhulu-kunabesifazane ababengekho ngokweqile ngaphambi kokuba ukhulelwe ingane yabo ikhuphuke iwele "engabheki isigaba".
Ukuguquguquka Kwakho Phakathi Nokukhulelwa
Isimo sakho sesisu sizoshintsha. Owesifazane ngamunye uthatha isisindo esengeziwe ezindaweni ezahlukene uma engakhulelwe. Lapho ukhulelwe, abanye bahlakulela isisu esihlelekile kanti abanye bebonke baphambi. Akekho ongenza ukubikezela okuzokwenzeka kuwe. Izinguquko zizobonakala kuwe nakwabo abakwazi kahle, ikakhulukazi uma behamba.
Nakuba ungase uqaphele ezinye izinguquko ekuqaleni kokukhulelwa, lesi sibeletho siqala ngaphezu kwephebhu ku-trimester yesibili. Amasonto 12 kuya ku-16 yilapho abesifazane abaningi beqala ukubonakala bekhulelwe. Phakathi nendawo yesibili yesithathu, bathola ukuthi izingubo zokubeletha zifanele kakhulu isimo sabo sokushintsha.
Ungase futhi uqaphele ushintsho esimweni sakho ngaleyo phuzu, nakuba isikhathi sizoba ngabanye.
Ukubonisa Ukukhulelwa Kwakho
Lo mbuzo ufika ngempela endleleni ovumela ngayo abanye ukuthi ukhulelwe ngenkathi ukhona kulabo abaphakathi kwezinyathelo zokubonisa. Uma usulungele ukuvumela wonke umuntu azi ukuthi ukhulelwe, ungase ucabange ngokugqoka ingxenye.
Qala ukugqoka izingubo zokubeletha kunokuba ugqoke ikhabethe lakho elivamile. Lokhu kungagcizelela isisu sakho esikhulelwe bese uthumela abanye izimpawu ukuthi ulindele.
Izindleko Zokuthola Izisindo
Uma ukhuluphele kakhulu nge-BMI kusuka ku-25 kuya ku-29.9 ngaphambi kokukhulelwa, kufanele uzuze amakhilogremu angu-15 kuya ku-25. Uma i-BMI yakho ingama-30 noma ngaphezulu, kufanele uthole amakhilogremu angu-11 kuya kwangu-20. Lezo izinombolo kabili uma ulindele amawele. Lokhu inzuzo yesisindo inempilo.
Ukukhulelwa kuyisikhathi esihle sokugxila ekudleni ukudla okunomsoco okugcwele kakhulu okusanhlamvu okugcwele, izithelo, imifino, amaprotheni, kanye nobisi olunamafutha aphansi. Ungayisebenzisa njengesikhathi sokuqeda ukudla kwakho kwe-ushukela owengeziwe, amafutha aqinile, nokudla okungenamsoco okungakusizi wena noma ingane yakho. Ungasebenzisa ukukhulelwa njengesikhathi sokulandelela ukudla kwakho. Ngeke udinge amakholori engeziwe ku-trimester yokuqala kanye namakhilomitha angu-340 kuphela ngosuku ngosuku olujwayelekile ku-trimester yesibili kanye nama-calories angu-450 engeziwe ku-trimester yesithathu.
Ukuzivocavoca
Ukuzivocavoca kuphephile wena nomntanakho ngesikhathi ukhulelwe. Uma ususebenza, ngokuvamile kuphephile futhi kunconywa ukuba uqhubeke nomsebenzi wokulinganisela we-aerobic njengokuhamba okusheshayo. Uma unemingcele ethile, xoxisana nodokotela wakho. Ukuzivocavoca kungakusiza uhlale unesisindo nokuqina futhi ukwenze uzizwe kangcono ngomzimba wakho nganoma yisiphi isayizi.
> Umthombo:
> Isisindo sithola ngesikhathi sokukhulelwa. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm.