Uma ukhulelwe amawele , uqhubeka kakhulu! Phakathi kokunakekelwa okungaphezulu kokubeletha kanye nokuhlolwa, unabantwana abangaphezu kokubili ukukhathazeka ngakho. Enye yemibuzo evame ukubuzwa ngithola lapho ngifundisa amakilasi ngamama amawele angama-weight gain in pregnancy.
Iningi labantu lizwile mayelana neziqondiso zokuthola ukunyuka kwesisindo sokukhulelwa kwe-singleton, kodwa zikhona nabamama abakhulelwe abangaphezu kweyodwa.
Lezi ziqondiso ezintsha ziyi-BMI ngqo futhi ziye zacwaningwa futhi zenziwa yi-Institute of Medicine (IMO).
- I-BMI evamile: 37-54 lbs
- I-Overweight BMI: 31-50 lbs
- I-BMI e-Obese: 25-42 lbs
Lezi zincomo zenziwa ngokubheka ukubeletha okunempilo kwamanye amamawele amabili, besebenzisa amarekhodi abo okuzuza isisindo kanye ne-BMI yabo ukubala izintambo zokuthola izisindo eziphephile. Into ebaluleke kakhulu ukuyikhumbula ukuthi wonke owesifazane ungumuntu ngamunye. Uma wena nodokotela wakho benquma ukuthi kunesisindo esinqunyiwe esithintekayo esiluhluke kulolu hlu, yilokho okumele ukudubule lapho ukhulelwe.
Into eyodwa uDkt. Barbara Luke, isazi sokudla okunomsoco okukhethekile ekukhulelweni okuningi, sekuyisikhathi eside kunconywa ekufundeni kwakhe ukuthi uthola ama-24 lbs ngamakhilomitha angu-24. Lokhu kuboniswe ukuthi kunomthelela omkhulu ekutholeni kwesisu kunokuzuza okuphansi kwesisindo. Ngisho noma amaMama amaningi ebheka lokhu angase akhathazeke.
Amanina amaningi amawele amabili athola amaphilisi angama-6 ku-trimester yokuqala, ngakho-ke ungesabi futhi ucabange ukuthi uma ungazange ubeke isisindo ngesonto ekuqaleni kokuthi uzobhujiswa. Eqinisweni, uzothola cishe amaphilisi nesigamu kuzo zombili izinyanga ezintathu nesithathu.
Ezinye izimpawu zokukhulelwa zakuqala ezifana ne-nausea, ukuhlanza, ukuphazamiseka kokudla noma ngisho ne- hyperemesis kungenza kube nzima ukuthola isisindo.
Uma unenkinga yokuthola isisindo kungcono ukukhuluma nodokotela wakho. Bangase basikisele nokuthi ukhulume nomdlali wezokudla ukuze akusize ukuthi ungeze kanjani ama-calories amaningi ekudleni kwakho.
Ezinye izeluleko zokudla ezivela phambili zivela kwamanye omama abaningana abaye baba khona. Iziphakamiso eziningi zisebenza kalula:
Snack
Kungaba usizo ukuhlala uhamba ngokuzungezile. Cabanga ngento ongayifaka esikhwameni sakho noma esikhwameni sakho. Isikhwama samantongomane singakunikeza amaprotheni futhi ngeke siphume. Uma unesikhathi esifushane ngaphambi kokuba uhlose ukudla isidlo sakho, ungase ucabange ngesithelo esisha noma imifino. Kukhona nomqondo webhanana noma i-apula.
Phuza ama-calories akho
Ngisho noma bengingaqiniseki ukuthi ngingadla noma yini ngoba ngangingekho ukudla, ngangivame ukuphuza okuthile. Nakuba ungase uphuze into efana ne-milkshake, ungaphinde uthole inketho enempilo njenge-fruit smoothie. Zama ukuphonsa ingane isipinashi esithile lapho noma ngisho namanye amaprotheni powder for punch extra extra.
Yidla ukudla okuncane
Isisu sakho ekugcineni sizokuzwa siphelile masinyane. Zama ukungabi ngokweqile. Yidla ukudla okuncane ukuze usize ukugwema eminye yemiphumela emibi yokudla ngokweqile, njengokwehla kwesisu.
Yidla Ngokuvamile
Ngaphezu kokudla okuncane, ukudla kaningi kaningi kuyasiza. Gcina ukudla okulula okulungele ngaso sonke isikhathi. Lokhu kusho ukuthi kukhona okuthile okulungiselelwe kwikhabhinethi yakho noma esiqandisini, uletha okuthile okumele usebenze ukufihla edeskini yakho noma ube nesiteji emotweni yakho. Nsuku zonke ngangingashiya ideskiti lami ngihambe ngiye etafuleni kabili, ngesinye isikhathi ngiphunga lezithelo, futhi ngisinye isidlo samaswidi. (Nginenhlanhla ukusebenza eduze kokudlela!)
Ukudla okuhleliwe nokudla okulula
Ungase uhleke, kodwa ekugcineni ungathola ukhulelwe kangangokuba awuzizwa uthanda ukudla. Yilapho ukudla okuncane, okuvame kakhulu kungasiza kakhulu.
Ngaphezu kwalokho, ungangezelela ukuhlela kum mix. Ukudla ngehora kungcono uma ungabhaliseli ukuzwa umuzwa wendlala. Isibeletho sakho esikhulu, cishe kungenzeka ukuthi awuzwa ulambile.
Nansi into, yenza zonke izibalo zokuluma. Yazi uma unenkinga futhi ucele usizo. Qaphela ukuthi uzoba nezinsuku ezingcono nezinsuku ezingekho kakhulu. Khuluma njalo nodokotela wakho mayelana nemibono onayo, ngisho nangezinsiza ezengeziwe ezifana nokudluliselwa kokudla okunomsoco.
Umthombo:
I-IOM (Institute of Medicine) ne-NRC (National Research Council). 2009. Ukutholakala kwesisindo ngesikhathi sokukhulelwa: Ukuhlola kabusha izinkombandlela. Washington, DC: I-National Academy Press.