Esikhathini samasiko namuhla, asikwazi ukusiza kodwa sikhathazeke ngesisindo. Futhi kaningi, lesi simo sengqondo sifinyelela endaweni yokuthola isisindo sokukhulelwa. Kodwa uma kuziwa ekukhulelweni, empeleni kubalulekile ukulondoloza isilinganiso esithile sokuzuza kwesisindo.
Ukuhlala Unempilo Ngesikhathi Ukhulelwe
Kungakhathaliseki ukuthi ucabangani ngaphambi kokuba ukhulelwe, kufanele uzuze isisindo. Abesifazane abacatshangwa ukuthi banempilo emitholampilo badinga ukuthola okungenani amakhilogremu angu-11, kuyilapho abesifazane abangaphansi komzimba besidinga ukuzuza amakhilogremu angu-25-35.
Nansi ukuphakanyiswa kwesisindo sokukhulelwa okuphakanyisiwe okusekelwe ku-BMI:
- I-BMI evamile (20 kuya ku-24) - thola amakhilogremu angu-25 kuya kwangu-35
- I-Underweight BMI (engaphansi kuka-20) - thola amakhilogremu angu-28 kuya ku-40
- Ukuqhathaniswa kwe-BMI (25 kuya ku-29) - thola amakhilogremu angu-15 kuya ku-25
- I-BMI ephelele (ngaphezulu kuka-30) - thola amaphiko angu-11 kuya ku-20
Futhi lezi zibalo ziqondene nabesifazane abanempilo abaphethe umntwana oyedwa. AmaMama alindele ukuphindaphinda azodinga ukuthola isisindo esengeziwe, nakuba kungekho izindinganiso eziye zaqalwa ngalezi zidingo ezikhethekile njengamanje.
Kungani uthola isisindo? Abesifazane abazondla ukudla okunomsoco ngesikhathi sokukhulelwa bavame ukuba nabantwana abancane abaphelela isikhathi esidinga isibhedlela esiningi , futhi abanesifo esiphezulu sezinkinga, kuhlanganise nokushona kwezingane ezibelethwe .
Kufanele ube nesisindo kanjani? Kungenxa yokuthi udla kabili akusho ukuthi kufanele udle kabili kakhulu. Ngokuvamile, awudingi ukungeza noma ngaphezulu kuka-200-300 kilojoule ngosuku ekudleni kwakho okwamanje. Kunalokho, yilokho okudlayo okubaluleke ngempela.
Ukudla kwakho kufanele kube okunomsoco-okunamandla, okugcwele izinto ezinhle kuwe nomntanakho. Lokhu kusho ukuthi, ngesikhathi sokudla, kufanele ufinyelele izithelo ezintsha esikhundleni se-candy bar.
Isisindo sithola yi-Trimester
Abaningi besifazane bazobona inzuzo encane ekuqaleni kokukhulelwa, ngokuvamile ngamakhilogremu amane phakathi nenyanga yokuqala.
Okunye kwalokhu isisindo samanzi, kanti ezinye izinto ezidingekayo ukusiza ingane yakho ikhule. Umntanakho usemncane kakhulu ekugcineni kwalesi trimester.
Iningi lentengo yesisindo izothuthukiswa phezu kwezinyanga ezintathu zokugcina, mayelana nesigidi ngesonto, ngokunye okuningi ekugcineni.
Kuyinto evamile ukuqaphela ukuyeka ukutholakala kwesisindo, futhi mhlawumbe ngisho nokulahleka okuncane, ekupheleni kokukhulelwa kwakho.
Kungani Ngingafuni Ukunciphisa Isisindo?
Ukulahlekelwa isisindo ngesikhathi sokukhulelwa akukhuthazwa, njengoba ukulahlekelwa isisindo kuhlotshaniswa nokushiswa kwamafutha ezitolo ezingase zibe nezinto eziyingozi kumntwana. Kodwa-ke, ungathola imisipha njengoba ugestate. Khuluma nodokotela wakho mayelana nokusebenza nokuzivocavoca.
Kuthiwani Uma Ngingaphezu Kakhulu?
Ukuzikhulula ngokweqile akusho ukuthi awukwazi ukukhulelwa okuphephile, nakuba ucwaningo lubonisa ukuthi abesifazane abakhuluphele banomthelela omkhulu ekubhekaneni nezinkinga ngesikhathi bekhulelwe, kuhlanganise nomfutho wegazi ophakeme, isifo sikashukela sokukhulelwa , kanye nesimo sokukhulelwa kwesisu . Noma kunjalo, kufanele uthole okungenani amakhilogremu angu-11 ngesikhathi ukhulelwe.
Kuthiwani Uma Ngingaphansi Kwesisindo?
Ngaphansi kwesinye isikhathi abesifazane besifazane abanenkinga yokuzala ngenxa yezibalo eziphansi ze-fat body. Zama ukungeza amakholori amaningi ekudleni kwakho.
Uma wenza kanjalo ngendlela enempilo, ngeke kudingeke ukhathazeke ngesisindo esiningi ngokweqile. Isitoreji usuku lonke ngendlela enempilo, sikhumbula ukuthi i-yogurt, ushizi, namahlamvu kulula futhi kukuhle wena nomntanakho. Izindleko zakho ezincane zokukhulelwa ekukhulelweni kufanele zibe ngamaphimpi angu-28.
Isisindo se-Postpartum
Ukuthi uzuze kanjani nokuthi uzothola kanjani umphumela ekulahlekeni kwesisindo sakho se-postpartum. Uma ulandela imihlahlandlela engenhla, kufanele ube kahle.
Futhi khumbula ukuthi ukubeletha kuzosebenzisa izitolo zamafutha ezikhulelwe ngokukhulelwa masinyane, njengoba kuthatha amakholori angu-1,000 - 1,500 ngosuku ukukhiqiza ubisi.
Uma uzuze okungaphezu kwalokho okudingayo, uzoba nomsebenzi omningi okufanele uwenze, kodwa konke akusekho ithemba. Ukuzivocavoca emva kokubeletha kuyasiza kakhulu ngezizathu eziningi, kubandakanya:
- Ukulahlekelwa kwesisindo
- Isakhiwo samasondo (sokuthwala umntwana okhulayo)
- Ukuvumelana nezimo
- Ukukhulula ekucindezelekeni
- Ukwandisa ukuzethemba
Khumbula: ukutholakala kwesisindo akusho ukuthi ukhula. Kunalokho, ukhula umntwana, into edinga ukhalori (amandla). Yenza lokho okudlayo kubalwe kabili futhi uzovuna imivuzo yengane enempilo.
> Umthombo:
> Ukunyuka kwesisindo Ngesikhathi sokukhulelwa: Ukuhlola kabusha izinkombandlela. UKathleen M. Rasmussen no-Ann L. Yaktine, Abahleli; Ikomidi Lokuhlola kabusha I-IOM Yokukhulelwa Isisindo Sezinkomba; I-Institute of Medicine; Umkhandlu Wocwaningo Lwezwe; 2009.