Ungakanani Uzolahlekelwa, Ukuthola Umzimba Wakho Wokukhulelwa Ngaphambi, Namacebiso Awusizo
Uma unjengoba omama abaningi abasha, ungase ukhathazeke ngokulahlekelwa isisindo ngemuva kokukhulelwa nokuzalwa kwengane yakho. Futhi, mhlawumbe uzwe ukuthi ukubeletha kungasiza ekulahlekeni kwesisindo. Kodwa, kuyiqiniso? Yebo, yebo futhi cha. Konke kuxhomeke kuwe kanye nesimo sakho.
Sibutsetelo
Ukubeletha kusiza abanye besifazane ukuthi banciphise isisindo bese bebuyisela umzimba wabo ngaphambi kokukhulelwa ngokushesha, kodwa kwabanye abesifazana abalahlekelwa isisindo kunzima futhi kuthatha isikhathi eside.
Inani lesisindo ozolahlekelwa ngenkathi ubeletha kuxhomeke ezintweni eziningi kubandakanya ukuthi ulinganiselwe kangakanani ngaphambi kokuba ukhulelwe, ubunzima obuzuzile ngenkathi ukhulelwe, ukudla kwakho, izinga lakho lomsebenzi, kanye nempilo yakho yonke.
Okuningi Okuthola Ngayo Phakathi Nokukhulelwa, Okunye Okuzofanele Ulahleke
Kuyoba lula ukulahlekelwa isisindo sakho sokukhulelwa uma ungahlala ngaphakathi kweziqondiso eziphakanyisiwe zokuzuza isisindo ngesikhathi ukhulelwe . Ngomunye wesisindo esilinganiselwe, esekelwe emkhatsini wakho we-mass mass (BMI), kufanele uzuze amakhilogremu angu-25 kuya ku-35 ngesikhathi ukhulelwe. Uma unesisindo esiphansi lapho ukhulelwa ingane yakho, unganconywa ukuba uzuze isisindo. Futhi, uma ukhuluphele kakhulu uma ukhulelwe, udokotela wakho angase asikisele ukuthi uzuze isisindo esincane. Kodwa, isisindo esiningi osibeka phezu kwesamba esinconywayo, kuzodingeka ulahlekelwe ngokwengeziwe ngemuva kokuba ingane yakho izalwe.
Ungakanani Isisindo Uzolahlekelwa Ngokushesha Lapho Ingane Yakho Izalwa?
Uma ingane yakho izalwa, ungalindela ukulahlekelwa ngamakhilogremu angu-10 kuya kwangu-12 ngokushesha.
Lesi sinani sisisindo somntwana wakho kanye ne-placenta ne-amniotic fluid. Khona-ke, ngezinsuku ezimbalwa ezilandelayo ngemuva kokuzalwa, uzolahlekelwa ngamakhilogremu angu-2.5 (2.5 kg). Lona isisindo samanzi esingeqile owawuphethe.
Ukubeletha ngeke kuqala kukusize ulahlekelwe yisisindo esengeziwe, kodwa kuzosiza ukuvumelanisa isisu sakho bese usihlehlisa phansi usayizi wayo wokukhulelwa ngokushesha kakhulu .
Ngakho-ke, ngokuncelisa, isisu sakho kufanele sibonakale sincane kakhulu uma unamaviki ayisithupha emva kokubeletha.
Ukubuyela Emndenini Wakho Wokukhulelwa Isisindo: Isilinganiso Sokulahlekelwa Isisindo
Ngokwesilinganiso, uma uthatha inani eliphakanyisiwe lama- khalori ngosuku ngalunye, futhi ukondla kuphela, kufanele ulahlekelwe cishe ngamakhilogremu angu-1 njalo ngesonto noma amabili. Lokhu kungase kungabonakali njengento eningi, kodwa ukulahleka okunciphisa umzimba kancane kancane kuyingozi futhi kunempilo. Futhi, kungenzeka ukuthi ugcine isisindo uma ulahlekelwa kancane kancane.
I-Calories Amaningi Ukuthi Ukuncelisa Ubisi Ukushisa?
Ukubeletha kungakusiza ukuba ufinyelele imigomo yakho yokulahlekelwa isisindo ngokushesha ngoba ushisa amakholori. Ukubeletha kungashisa amakholori angu-500 ngosuku. Ngakho-ke, noma udla okuningi, usengakwazi ukulahlekelwa isisindo. Ucwaningo lubonisa ukuthi abesifazane abancanyana kuphela abakholelwa ukulahlekelwa isisindo sabo sokukhulelwa cishe izinyanga eziyisithupha ngemuva kokuzalwa kwezinsana uma kuqhathaniswa nabesifazane abangabelisi.
Ukudla ngesikhathi sokubeletha
Ngesikhathi unomhlengikazi, akusiwo umqondo omuhle ukuzama ukunciphisa isisindo ngokushesha ngokuya ngokudla okuqinile okuphansi kwekhalori. Ukunciphisa inani lokudla olidlayo lingashiya umzimba wakho futhi ubisi lwakho lwebele lungenalo izakhi ezibalulekile. Ukusika ngokweqile amakholori nakho kungabangela ukwehla kokunikezwa ubisi lwebele .
Kumele futhi ugweme ukuthatha noma yiliphi uhlobo lokuphuza amaphilisi. Le mikhiqizo iqukethe amakhambi, imithi, noma ezinye izinto ezingase zihambe ubisi lwakho lwebele bese zilimaza ingane yakho. Ngesikhathi ubeletha, kungcono uma ungathathi imithi noma uhambe noma yikuphi ukudla okukhethekile ngaphandle kokuthi uxoxisane nodokotela wakho.
Indlela Yokunciphisa Isisindo Ngesikhathi Ubeletha: Amathiphu amane
- Qala kancane. Ngemuva kokuhlolwa kwakho kokuhamba ngemva kokubeletha cishe ngemva kwamasonto ayisithupha ngemuva kokuzalwa komntanakho, ungavame ukuqala ukunciphisa umzimba ngesilinganiso samakhilogremu amabili kuya kwangu-3 ngenyanga. Uma ukhuluphele ngokweqile, ungase uzame ukulahlekelwa isisindo esiningi inyanga ngayinye. Khuluma nodokotela wakho, umxhumanisi we-lactation , noma isondlo sokudla okunomsoco ukukusiza ukuthi uhlele uhlelo oluhle lokulahlekelwa isisindo oluhlanganisa nokudla okwanele kokubili wena nomntanakho.
- Zama ukuhlala kude ne-Junk Foods. Ukudla okungenamsoco kugcwele ama- calories angenalutho , angenalutho . Bangezela ekufakeni kwakho kwekhalori yansuku zonke, kepha akunikezi noma yiziphi izakhi ozithandayo. Ukudla ukudla okunganalutho kwekhalori kungakuvimbela ukuba ulahlekelwe isisindo sakho sokukhulelwa. Ungase ube nesisindo.
- Qala Ukuzivocavoca. Xoxa nodokotela wakho ngokungeza ukuzivocavoca kwindlela yakho yansuku zonke. Uma usuphulukisa ekubelethweni, ngokuvamile ngezimpelasonto eziyisithupha emva kokubeletha uma unesidingo esijwayelekile sokubeletha kwesisu, kufanele ukwazi ukuqala ukuzivocavoca noma ukuvivinya umzimba. Uma unesigaba se-cearean , kuzothatha isikhathi eside ukuphulukisa ngemuva kokuzalwa kwengane yakho, ngakho-ke kuzomele ulinde isikhathi eside ukuze uqale uhlelo lokuzivocavoca.
- Thola Ukulala Okunene. Kungaba nzima kumama omncelisayo, kepha zama ukuphumula uma unakho. Ukuntuleka kokulala kungabangela ubunzima bokulahlekelwa isisindo, nokuthola isisindo .
Okufanele Ukwenze Uma Unenkinga Yokulahlekelwa Isisindo Emva Kwezinyanga ezintathu kuya kwezingu-6 zokubeletha
- Hlola ngokucophelela ukudla kwakho. Izingxenye ezinkulu zokudla, ukudla okungenamsoco, ukudla okuthosiwe, nokudla okunamafutha aphezulu kungaphazamisa ikhono lakho lokulahlekelwa isisindo. Zama ukushintsha imikhiqizo yobisi ephansi, udle amanoni amancane nokudla okuthosiwe, engeza izithelo nemifino ekudleni kwakho, futhi ubuke ubungako bakho besabelo .
- Uma ungakaze ukhulume nodokotela wakho mayelana nokusebenza, yikhiphe. Ukuzivocavoca ukukhanya ukulinganisela akuphazamisi ukuncelisa. Ucwaningo lubonisa ukuthi kungenzeka ukuthi ulahlekelwe isisindo uma udla kahle bese wengeza umzimba.
- Uma ingane yakho ingaphezu kwezinyanga eziyisithupha ubudala futhi iqala ukudla ukudla okuqinile , awudingi ama-khalori amaningi ngosuku ngalunye. Kungase kudingeke ukuthi uhlole kabusha ukudla kwakho futhi unciphise inani lokudla olidlayo.
- Uma udla ukudla okunempilo, ugweme ukudla okungenalutho lwekhalori, ubukele ukudla kwakho kwamafutha, futhi usebenzise ngaphandle kwemiphumela, kungase kube yisikhathi sokubona udokotela. Kungaba khona isizathu sezokwelapha ngemuva kobunzima bakho ekunciphiseni isisindo njengokucindezeleka, ukucindezeleka, i-thyroid engasebenzi, noma ukungalingani kwe-hormone. Uma uphatha izimpikiswano, ungase ulahlekelwe isisindo ngokushesha.
Izwi elivela ku-Verywell
Ukulahlekelwa kwesisindo kuhluke wonke umuntu. Abanye besifazane banciphisa isisindo kalula, kanti abanye balwela. Abanye besifazane balahlekelwa isisindo esiningi ngemva kokuzalwa kwengane yabo, kanti abanye basalokhu besithwala isisindo somntwana esengeziwe uma izingane zabo ziya ekolishi. Nakuba kungaba kuhle uma sonke singathola isisindo esiphelele ngesikhathi sokukhulelwa bese silahlekelwa yizinyanga ezingu-6, lokho akunakwenzeka. Umama omusha omatasa okufanele abuyele emsebenzini ngokushesha uzoba nokuhlangenwe nakho okuhlukile kunomama ohlala ekhaya ephethe ingane yakhe yesine. Amalungu ahlukile, futhi izimo zihlukile.
Emasontweni ayisithupha okuqala ngemva kokuzalwa kwengane yakho, ungakhathazeki ngokuthi ulinganisa kangakanani. Ngalesi sikhathi, sidla ukudla okulinganisela kahle futhi uzame ukuthola ukuphumula okwanele. Umzimba wakho udinga amandla engeziwe kanye nokudla okunomsoco ukuze utholakale ekulethwa kwezidingo futhi ukhiqize ukondla okunempilo yobisi lwebele ingane yakho . Khona-ke, ngemva kokuphulukisa ekubelethweni bese usungula ubisi lwebele, ungaqala ukucabanga ngokubuyisela umzimba wakho. Hamba kancane, yenza okusemandleni akho, futhi ungabi nzima ngokwakho uma ungekho emgomweni wakho ezinyangeni eziyisithupha. Njengoba ukhathazekile njengoba kungenzeka ukuthi ubuyele ebukhulu obungaphambili, zama ukubekezela. Khumbula, kuthathe izinyanga ezingu-9 ukuthola isisindo esengeziwe, ngakho-ke zinike isikhathi. Ungahlala uqhubeka nokusebenza ngezinjongo zakho zokulahlekelwa isisindo isikhathi eside ngemuva kokuncelisa ukubeletha.
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