Iziqondiso Zokudla, Ukulahlekelwa Isisindo, Ukuzivocavoca, Nokuhlanzeka
Kulula Ukukhohlwa Ukuzinakekela Wena Uma Ungumama Omusha
Abomama ababeletha bavame ukukhohlwa ukuthi kudingeka bazinakekele kanye nomntwana. Kuningi okumele ucabange ngakho ngokukhumbula lapho ingane isondla ekugcineni, ukuqinisekisa ukuthi ukubeka nokulinda kwengane kulungile futhi kubalwa ama-diapers angcolile , ungakwazi kalula ukushiya inhlalakahle yakho emnyango.
Noma kunjalo, kubalulekile ukuthi uthathe izidingo zakho kanye nezingane zakho. Nazi ezinye iziqondiso zokudla okunomsoco, ukulahlekelwa isisindo, ukuvivinya umzimba nokuhlanzeka kokuncelisa abantwana.
Ukudla okunomama wokubeletha omama
Ngesikhathi uncelisa, zama ukudla ukudla okunomsoco , uphuze amanzi amaningi, futhi uthathe amakholori angu-500 ngosuku . Ungadla noma yini noma yini oyifunayo, futhi ungaqhubeka uthatha i- vitamin yakho yokubeletha. Kunezinkolelo eziningi kakhulu namathekisthi abonakalayo azondeza ngalokho abomama abalusayo akufanele bakudle , futhi ungakwazi ukuzinaki kakhulu. Ungadla i-broccoli, i- garlic , u-anyanisi, ukudla okunomsoco, i-citrus, noma ushokoledi.
Manje, kungakhathaliseki ukuthi yini oyidlayo, ubisi lwakho lwebele luzobe lulungela ingane yakho. Kodwa, uma udla kabi, uzobe udela izakhi zomzimba wakho emzimbeni wakho kusukela umzimba wakho uzothatha lokho okudingeka ukwenze ubisi lwebele oluphilile kusuka ezitolo zalo.
Lokhu kungakushiya uzizwe uphelelwe futhi uphelelwe amandla. Kodwa-ke, ngokudla ukudla okuhlukahlukene nokwenza ukudla okungcono nokudla okukhethwa kukho, ungakwazi ukugcina umzimba wakho uphilile futhi uqine ngenkathi wenza ubisi lwebele. Futhi, njengoba kushiwo ngenhla, lokho akusho ukuthi awukwazi ukudla okungenamsoco. Ngokuqinisekile ungakwazi.
Vele ujabulele ngokulinganisela kanye nokudla okulinganiselayo.
Ukulahlekelwa Isisindo noMama Ongumhlengikazi
Njengomama omusha wokubeletha, ungase ufise i-carbs, kodwa ungase ufise ukugqoka okungewona umama. Uma udla ukudla okuvamile, kufanele ulahlekelwe isisindo kancane kancane (akukho ngaphezu kwamakhilogremu angu-1 ngesonto umkhawulo ophephile). Lokhu kuphuza okuncane kancane, kancane kancane ngeke kubangele noma yiziphi izinkinga ngobunikazi besibisi sakho sebele. Kodwa, uma unesifiso sokuthi ulahle ngaphezulu kwalokho, kungcono ukulinda kuze kube yilapho ingane yakho ingenani izinyanga ezimbili ubudala. Ngezinyanga ezimbili, ukunikezwa kwakho ubisi kunesikhathi sokusungulwa futhi ukulahlekelwa isisindo ngeke kube yinto eshaqisayo kakhulu emzimbeni wakho. A
Khumbula ukuthi sikhuluma ngokulahlekelwa isisindo ngokuphepha, hhayi ukuphazamisa ukudla. Ngesikhathi uncelisa, akuphephile ukuhamba ngokudla okunciphisa ukhalori, futhi akufanele usebenzise amaphilisi okulahlekelwa isisindo. Ukunikezwa kwakho ngobisi lwebele kanye nempilo yakho kungathinteka kakhulu. Uma unquma ukuqala uhlelo lokulahlekelwa isisindo, qiniseka ukuthi udla okungenani ama-calories angu-1,800 ngosuku nokuthi udokotela wakho ulandela intuthuko yakho.
Ukuzivocavoca nokubeletha
Ngemuva kokuba unomntwana wakho, kungase kube nomuzwa wokuthi kuyoba yiminyaka ngaphambi kokuba ushayele i-gym futhi. Kodwa, ukuzivocavoca yingxenye ebalulekile inhlalakahle yakho njengomama wokuncelisa.
Yiqiniso, uma izinga lokukhathala lifinyelela phezulu eliphezulu, kusebenza u-5K cishe kungaphandle kombuzo. Kodwa-ke, ukuthatha ukuhamba kahle, ukuhamba ngamandla nsuku zonke kuwumsebenzi olula, owenziwe okwenyusa ukuqina komzimba wakho. Nansi eminye yemihlahlandlela okufanele ulandele ukuyenza njengomama wokuncelisa.
- Ukubeletha ingane yakho (noma ukupompa) ngaphambi kokuba uqale ukuzivocavoca. Ukuzivocavoca kwakho kuzoba ngcono nakakhulu uma ubele akugcini kakhulu ubisi lwebele.
- Gqoka i-bra elungile. Ufuna ukwesekwa, kodwa awufuni ukuthi ibha ibe yinkimbinkimbi kakhulu noma ibe ne-underwire. Noma yikuphi okuvimbela kakhulu okubeka ukucindezela ngokweqile ezincukeni zakho zesifuba kungabangela amathanga ebisi noma amastitis .
- Hlala kahle, ikakhulukazi eshisayo. Khumbula ukuphuza okungenani ama-ounces angu-64 ngosuku. Futhi, uma ujezisa okuningi ngesikhathi sokuzivocavoca, uphuze ngisho nangaphezulu.
- Thatha noma ugeze amabele emva kokuzivocavoca futhi ngaphambi kokuba uncelise ukukhipha isithukuthezi emabeleni nasezinsizeni zakho. Abesifazane abaningi baye bazwa izindaba mayelana nezingane zenqaba ukuncelisa emva kokuba umama wabo esebenzise. Isizathu asihlangene nokubunjwa kobisi lwebele , kodwa okuningi ngokuthuthumela kunamanzi, kanti izinsana zivaliwe ukunambitheka.
- Jabulela ukuqeqeshwa kwakho kanye ne-YOU-time yakho. Thatha ngaso sonke isikhathi. Futhi ngenkathi wenza kanjalo, i-chemical-stimulating chemicals, i-serotonin, izokhishwa emzimbeni wakho. Ngakho-ke, ngisho noma lokhu kungukuphela kokuphuma kwakho ngosuku oluthile, uzobe uzizwa njengamabhakithi wezigidi.
Ukuhlanzeka noMama Wokubeletha
Kubalulekile ukuba uhlambuluke uma ubeletha. Ukuhlanzeka okuhle kuhlanganisa ukugeza noma ukugeza nsuku zonke nokuhlanza amabele akho. Sekuyiminyaka, omama abahlengikazi babetshelwe ukuthi bangasayi ukugeza amabele abo ngesepha ngoba kungomisa indawo yengono. Kodwa, uma usebenzisa insipho yokuphucula futhi uhlanza kahle, lokhu akufanele kube yinkinga.
Uma uncelisa, kukhona amafutha emvelo afihlelwa yi -Glands yaseMontgomery (ama-bumps amancane avela kwi-areola yakho), okuvimbela amabhaktheriya ekuzaleni. Awufuni ukuphazamisa lezi zinhlayiya ukwenza umsebenzi wazo, ngakho nje qaphela ukugeza amabele kancane. Kubuye kuzuze ukugcoba ubisi lwebele obonisiwe eminzini yakho bese uvumela umoya omile ngoba ubisi lwebele lubunamakhemikhali aphikisayo.
Gqoka ingubo yokuhlengikaza entsha, ehlanzekile nsuku zonke, bese uyishintsha phakathi nosuku uma ipholile noma imanzi. Futhi, uma ugqoka amaphethini webele ukuze unciphise ubisi lwebele , uqiniseke ukuthi uzishintsha kaningi, futhi. Ibhotela elimanzi noma amathanga amathumba amanzi afaka amabele akho angabangela ukuphazamiseka kwesikhumba. Ngaphezu kwalokho, imvelo efudumele, enomanzi, ishukela yindawo ephelele yebhaktheriya noma imvubelo yokukhula.
Imithombo:
ULarson-Meyer, DE Impumelelo yokuzivocavoca emva kokubeletha kwabomama nenzalo yabo: ukubuyekezwa kwezincwadi. Ukudla ngokweqile. 2002, 10 (8), 841-853.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.
Riordan, J., noWambach, K. Ukuncelisa nokuBambisana kweBantu okuBambisana. UJones noBartlett Ukufunda. 2014.
UMnyango Wezolimo wase-US. Izindleko zokudla okunomsoco ngenkathi kubeletha. KhethaMyPlate.gov. http://www.choosemyplate.gov/moms- Ukuhlukunyezwa- ukudla okungenamsoco. Kubuyekezwe i-Januwari 7, 2016.
Whitney, E., Rolfes, S. Ukuqonda Ukudla okunomsoco Edition Edition lweshumi nane. Cengage Learning. 2015.
Kubuyekezwe nguDonna Murray