Ukudla okumnandi ngenkathi ngikhulelwe futhi nginciphile
Owesifazane okhulelwe ezinyangeni zokugcina zokukhulelwa kwakhe wabhekana nesidingo sokuqina nempilo.
Wanquma ukuthatha inselele entsha yokwehlisa isisindo ngesikhathi ekhulelwe.
Owesifazane wanquma ngokuqaphela ukuthi abonane nodokotela wakhe ngaphambi kokuqala noma yikuphi ukudla ngesikhathi sokukhulelwa.
Kodwa ngenxa yokubonisana nodokotela kanye nokulandelwa ngezikhathi ezithile, lona wesifazane wasebenzisa ukudla okulinganiselayo nokunempilo, okwaba nesandla ekuthuthukiseni isimo sakhe sempilo nengqondo.
Ngemva kokuphela kwesikhathi esibekiwe sokudla, ngiphumelele ukulahlekelwa cishe ngamakhilogremu angu-7.
Kuyaqapheleka ukuthi inani lokudla okunempilo elidingekayo empilweni yengane kanye nomama lagcinwa.
Lona wesifazane wakhuluma ngomthelela omuhle wokudla empilweni nasempilweni yakhe, ephawula ukuthi wayezizwa ekhuthele futhi enamandla ngesikhathi sokukhulelwa nokuthi wayekwazi ukwenza imisebenzi yansuku zonke kalula.
Uphinde wathi akazange aphathwe yimiphumela emibi kakhulu ngesikhathi sokudla.
Ngokusho kochwepheshe bezokudla okunomsoco, ukukhathazeka ngokukhuluphala ngokweqile ngesikhathi sokukhulelwa kusemthethweni, njengoba kungase kube nomthelela empilweni kamama ne-fetus.
Kulo mbono, abesifazane abakhulelwe kufanele babonane nodokotela ngaphambi kokuqala noma yikuphi ukudla futhi balandele iphethini yokudla okunomsoco ngaphansi kokuqondisa kodokotela.
Naphezu kwezinselelo abesifazane abakhulelwe abangase babhekane nazo lapho benciphisa ukudla, imiphumela emihle efinyelelwa owesifazane ibonisa ukuthi ukudla okunempilo nokunempilo kungaba okuphephile futhi okuphumelelayo ngesikhathi sokukhulelwa.
Indaba yowesifazane owazuza naphezu kwazo zonke izinselele ihlanganisa indaba yempumelelo nesikhuthazo kwabesifazane abaningi abakhulelwe okungenzeka babe nobunzima bokugcina isisindo sabo esinempilo ngesikhathi sokukhulelwa.
Lokhu kugcizelela ukubaluleka kokubonisana nodokotela kwangaphambili kanye nokulandelela njalo ukuze kufinyelelwe lo mgomo ngendlela ephephile nenesibopho.
Ngezansi ithebula elibonisa ishidi lesampula lokudla okunomsoco okungatholwa ngesikhathi sokukhulelwa:
| ukudla | imenyu yokudla |
|---|---|
| Ukudla kwasekuseni | Amaqanda ama-2 + isinkwa sikakolweni esithosiwe + iyogathi + isithelo |
| isidlo sasemini | Isinkwa esiphelele sokusanhlamvu + inkukhu eyosiwe + imifino egayiwe + ipuleti le-pasta elinesoso elula |
| Isidlo sakusihlwa | Isaladi yemifino ehlukahlukene + ucezu lwenhlanzi eyosiwe + imifino ebhakwe kuhhavini + izambane elibilisiwe |
| ukudla okulula | Isiqephu sikashizi onamafutha aphansi anezinsuku noma izithelo ezomisiwe |
| Okunye ukudla | I-yogurt yemvelo engeyona amafutha enoju + isiphuzo se-ginger esisha + imifino eqoshiwe nomnqumo nomnqumo. |
Ngaphezu kokudla okunomsoco, abesifazane abakhulelwe kufanele bavivinye umzimba ngokusesilinganisweni futhi banake izidingo zabo ezikhethekile zokudla okunomsoco phakathi nalesi sikhathi esibalulekile sokuphila kwabo.
Impilo kamama neyengane isalokhu ihamba phambili.
Ngakho-ke, kufanele uhlale uthintana nochwepheshe ngaphambi kokwenza noma yisiphi isinqumo mayelana nokudla ngesikhathi sokukhulelwa.
Ungakhohlwa ukuthi konke ukukhulelwa kuhlukile, ngakho-ke kufanele uhloniphe izincomo zezokwelapha futhi ulalele umzimba wakho.
Ngingakwazi ukwehlisa isisindo ngenkathi ngikhulelwe?
Abesifazane abaningi babhekana nenselele yokugcina isisindo sabo ngesikhathi sokukhulelwa.
Omunye wemibuzo egqame kakhulu efika ezingqondweni zabo wukuthi bangakwazi yini ukwehlisa isisindo ngesikhathi bekhulelwe ngaphandle kokubeka engcupheni impilo yombungu.
Lo mbuzo uyisihloko sengxoxo kulo mbiko omusha.
Nakuba ukukhulelwa kubhekwa njengenkathi yemvelo nebalulekile ekuphileni kowesifazane, isisindo esiningi singase sandise ingozi yezinkinga ezithile zempilo kumama nombungu.
Ngokwezincomo zezokwelapha, kunconywa ukuba uzuze isisindo ngendlela enempilo ngesikhathi sokukhulelwa, ukuze uhlangabezane nezidingo ze-fetus futhi ugcine impilo kamama.
Nokho, kungase kube nabesifazane abathile abaqala ukukhulelwa abakhuluphele noma abakhuluphele.
Kulesi simo, kungase kube okufanelekile ukulwela ukugcina isisindo sabo ngesikhathi sokukhulelwa noma ukuzuza isisindo ngendlela engokwemvelo futhi elinganiselayo.
Akunconywa ukulandela noma yikuphi ukudla okuqinile noma okuqondile kwesisindo ngesikhathi sokukhulelwa, ngoba lokhu akuphephile empilweni ye-fetus.
Esikhundleni salokho, abesifazane abakhulelwe bayelulekwa ukuba badle ukudla okunempilo, okunomsoco futhi bahlanganyele njalo nokuvivinya umzimba okulinganiselwe.
Ngakolunye uhlangothi, abesifazane abakhulelwe kufanele babonane nodokotela wabo ngaphambi kokuthatha noma yiziphi izinyathelo zokunciphisa isisindo.
Udokotela ungumuntu ongcono kakhulu wokuhlola isimo futhi anikeze iseluleko esifanele ngokusekelwe ezimweni zezempilo zomuntu ngamunye kanye nezidingo zomntwana.
Ngokuvamile, kungenzeka ukuthi abesifazane abakhulelwe baphathe isisindo sabo ngezindlela ezinempilo nezihlakaniphile.
Umgomo oyinhloko kufanele kube ukugcina impilo yomama kanye ne-fetus, futhi ingagxili kuphela ekulahlekelweni kwesisindo.
Ukuvakashela odokotela abaqeqeshiwe nokulalela izeluleko zabo kuzofaka isandla ekuthuthukiseni impilo kamama kanye nesisindo esizinzile ngesikhathi sokukhulelwa.
Ubani owadla ukudla ngesikhathi ekhulelwe?
Impendulo yalo mbuzo incike ezintweni eziningana, kusukela ngesimo sokukhulelwa kanye nempilo kamama kanye ne-fetus.
Odokotela bavame ukutusa ukubonisana nodokotela onguchwepheshe ngaphambi kokuqala noma yikuphi ukudla ngesikhathi sokukhulelwa.
Abesifazane abakhulelwe badinga ukudla ukudla okunomsoco okunikeza izakhamzimba ezidingekayo empilweni kamama nokukhula kombungu.
Odokotela bayeluleka ukugwema ukudla okunzima noma ukunciphisa umzimba ngesikhathi sokukhulelwa.
Ukuncipha kwesisindo esiningi kungase kube nomthelela omubi empilweni kamama nokukhula kombungu.
Kunalokho, abesifazane abakhulelwe bangashintshela endleleni yokuphila enempilo, elinganiselayo egxile ekudleni ukudla okunomsoco, njengezithelo nemifino, nokuzivocavoca ngokulinganisela ngemvume kadokotela onguchwepheshe.
Kuyaqapheleka ukuthi abesifazane abaningi bathola isisindo esengeziwe ngesikhathi sokukhulelwa, futhi lokhu kuvamile futhi kuyadingeka ukusekela ukukhula kombungu.
Ngakho-ke, kungcono ukugxila empilweni nasempilweni kunokuba ulahlekelwe isisindo esiningi.
Nakuba owesifazane engazijwayeza ezinye izinhlobo zokuzivocavoca okulula ngesikhathi ekhulelwe, kufanele abonane nodokotela oqondisa ukukhulelwa ukuze athole iseluleko esifanele.
Ithebula: Izincomo zabesifazane abakhulelwe abafuna ukunciphisa umzimba ngendlela enempilo
| Izinto ezibalulekile okufanele zicatshangelwe |
|---|
| Bonana nodokotela onguchwepheshe ngaphambi kokuqala noma yikuphi ukudla |
| Gxila ekudleni ukudla okunomsoco futhi okunempilo |
| Gwema ukudla okunzima noma ukunciphisa umzimba ngokweqile |
| Zivocavoce ngokusesilinganisweni ngemvume kadokotela wakho |
| Gxila empilweni nokuphila kahle kunokulahlekelwa isisindo esiningi |
Abesifazane abakhulelwe kufanele bakhumbule ukuthi ukukhulelwa kuyinkathi engavamile ekuphileni kwabo, nokuthi kudingeka banakekele impilo yabo nokuphepha kombungu wabo.
Ngakho-ke, owesifazane okhulelwe angakwazi ukunakekela umzimba wakhe ngendlela enempilo futhi elinganiselayo, ngenkathi ebonisana nodokotela ochwepheshe ukuze bathole imiyalelo edingekayo.
Yini okufanele ngiyenze ngemva kokuthola ukuthi ngikhulelwe?
Lapho owesifazane ethola ukuthi ukhulelwe, ngokuvamile uzwa ingxube yenjabulo, ukukhathazeka, nokulindela ngesikhathi esifanayo.
Ukuze ulungiselele lolu hambo olusha, nazi izinyathelo ezibalulekile ongazithatha:
- Ukuqinisekisa ukukhulelwa: Owesifazane kufanele aqale aqinisekise ukukhulelwa kwakhe ngokuthatha ukuhlolwa kokukhulelwa ekhaya noma ngokuvakashela udokotela ukuze aqinisekise futhi aqinisekise ukukhulelwa.
- Ukudla okunempilo: Ukudla ukudla okunempilo nokudla okunomsoco kudlala indima ebalulekile ekugcineni impilo kamama nombungu.
Kunconywa ukwandisa ukudla kwezithelo, imifino namaprotheni futhi ugweme ukudla okunamafutha amaningi, ushukela kanye ne-caffeine. - Bonana nodokotela: Owesifazane kufanele avakashele udokotela ukuze ahlolwe ukukhulelwa futhi athole isiqondiso neseluleko esibalulekile.
Udokotela angasiza ekuboneni izimpawu ezivamile kanye nezigaba ezibalulekile zokukhula futhi anikeze ulwazi mayelana nokunakekelwa kwezempilo okudingekayo. - Ukuhlola Indlela Yokuphila: Owesifazane kufanele ahlole indlela yakhe yokuphila yamanje futhi enze izinguquko ezidingekayo ukuze aqinisekise impilo kamama nombungu.
Kunconywa ukugwema ukubhema, ukugwema ukuphuza utshwala, ukunciphisa ukucindezeleka, futhi unake ukulala kahle. - Ukwesekwa komphakathi: Kubalulekile ukufuna ukwesekwa komphakathi kubangani, umndeni, nochwepheshe bezokwelapha.
Umphakathi unganikeza ukwesekwa kokuziphatha kanye nokusiza ekuqondeni izidingo ezintsha zokukhulelwa nokuba ngumama. - Ukulungiselela ukubeletha: Kubalulekile ukuba owesifazane aqale ukucabanga futhi alungiselele inqubo yokubeletha.
Angakwazi ukubuka ulwazi olutholakalayo mayelana nezinhlobo ezahlukene zokubeletha futhi athintane nodokotela wakhe mayelana nezinketho zakhe.
Kubalulekile ukuthi abesifazane baphumule futhi bazijwayeze ukuzinakekela ngesikhathi sokukhulelwa.
Ngokulungiselela nokuthatha izinyathelo ezidingekayo, abesifazane bangajabulela lesi sikhathi esikhethekile futhi baqinisekise impilo kamama nengane.
Kuqala nini ukukhuluphala kwabesifazane abakhulelwe?
Ukukhula kwesisindo kuvamile ngesikhathi sokukhulelwa kowesifazane, njengoba kwenzeka izinguquko emzimbeni wakhe ukuze asekele ukukhula nempilo yombungu.
Kodwa-ke, ukuqonda lapho ukuzuza kwesisindo kuqala kowesifazane okhulelwe kungasiza ekulawuleni ngendlela enempilo.
Ukukhula kwesisindo ngesikhathi sokukhulelwa kuncike ezintweni eziningi, okuhlanganisa nesisindo somzimba ngaphambi kokukhulelwa kanye nempilo kamama nokusebenza komzimba.
Nakuba inani lokuthola isisindo lihluka kusuka kowesifazane oyedwa kuya kwesinye, kunezincomo ezijwayelekile.
Ngokweziqondiso zeWorld Health Organization, izinga elivamile lokukhuluphala ngesikhathi sokukhulelwa lilindeleke ukuba libe ngale ndlela elandelayo:
- Ku-trimester yokuqala yokukhulelwa, kunconywa ukuba uzuze isisindo ngamakhilogremu angu-0.5-2.
- Kusukela ngenyanga yesine kuya enyangeni yesishiyagalolunye, kunconywa ukuba uzuze isisindo ngesilinganiso se-0.4-0.5 kilograms ngesonto.
Kubalulekile ukuqaphela ukuthi lezi zincomo zibhekwa njengesilinganiso esijwayelekile futhi kufanele zivumelane nesimo sezempilo sikamama, ngakho kungase kube khona umehluko wemvelo ngokusekelwe ezimweni zecala ngalinye.
Ukugcina indlela yokuphila enempilo ngesikhathi sokukhulelwa kubalulekile ukulawula ukukhuluphala ngendlela enempilo futhi ugweme izinkinga ezingase zibe khona.
Ochwepheshe batusa ukudla okunomsoco kanye nokuvivinya umzimba okusesilinganisweni, njengoba kufaneleka ukukhulelwa.
Ngokuvamile, ukuzuza kwesisindo ngesikhathi sokukhulelwa kufanele kuqashwe ithimba lezokwelapha eliqondisayo, futhi noma yikuphi ukuzuza kwesisindo okungalindelekile noma okweqile kufanele kuphenywe.
Ukunaka impilo kanye neziqondiso ezifanele zezokwelapha kuzosiza ekugcineni ukuphepha kukamama nombungu.
Ingabe ukudla ngesikhathi sokukhulelwa kuyayithinta ingane?
Ucwaningo lwakamuva lubonisa ukuthi ukudla ngesikhathi sokukhulelwa kungase kuthinte umbungu.
Kutholakale ukuthi ukulandela ukudla okuqinile noma ukunciphisa ama-calories ngokweqile kungase kuholele ekuntuleni imisoco edingekayo ekukhuleni okufanele kombungu.
Ngokwezincomo zezokwelapha, owesifazane okhulelwe kufanele adle ukudla okulinganiselayo okuqukethe wonke amavithamini namaminerali adingekayo empilweni kamama kanye ne-fetus.
Lezi zakhi zihlanganisa amaprotheni, ama-carbohydrates, amafutha anempilo, amavithamini (afana ne-vitamin A, i-vitamin C, i-vitamin D, ne-vitamin E), namaminerali (njenge-calcium, i-iron, ne-zinc).
Kubalulekile futhi ukuthi owesifazane okhulelwe ondleke kahle ukuze agcine impilo yakhe neyombungu.
Uma efuna ukunciphisa umzimba ngesikhathi ekhulelwe, kufanele abonane nodokotela oqondisa isimo sakhe sempilo ngaphambi kokuqala noma yiluphi uhlobo lokudla.
Ngakolunye uhlangothi, ukukhuluphala ngokweqile ngesikhathi sokukhulelwa kungadala izinkinga zempilo kumama nomntwana.
Ngakho-ke, kubalulekile ukuthola ibhalansi ephelele ukuze ugcine isisindo esinempilo ngesikhathi sokukhulelwa.
Ngokuvamile, abesifazane abakhulelwe kufanele bathembele ekudleni okulinganiselayo futhi badle ukudla okunempilo nokuhlukahlukene.
Khumbula ukuthi ukudla ngokweqile kungase kuthinte impilo yakho kanye nempilo yombungu wakho, ngakho-ke kufanele uthintane nodokotela onguchwepheshe ngaphambi kokwenza noma yisiphi isinqumo sokudla okunempilo ngesikhathi sokukhulelwa.
Ngiwashisa kanjani ama-calories ngenkathi ngikhulelwe?
Okokuqala, odokotela bayeluleka ukukhuluma nesazi sokudla okunempilo ukuze uthole uhlelo olukhethekile lokudla okunempilo oluhambisana nesimo sakho sokukhulelwa.
Ukudla okunefiber okucebile njengemifino, izithelo, nokusanhlamvu kungafakwa ekudleni ukuze kukusize uhlale uzizwa ugcwele futhi ukhuthaze ukugaya okufanele.
Ngaphezu kwalokho, ukuvivinya umzimba okusesilinganisweni njengokuhamba, ukubhukuda, nokuzivocavoca okulula kokukhulelwa kuyatuswa.
Lezi zivivinyo zithuthukisa amandla omzimba futhi zishise ama-calories ngenkathi kugcinwa ukuqina komzimba.
Kodwa-ke, kubalulekile ukuqaphela ukuthi ungenzi ihaba futhi ungavezi umzimba kunoma yikuphi ukucindezeleka okungadingekile.
Ukugwema i-soda, iziphuzo ezibandayo ezinoshukela, nokudla okusheshayo okunamafutha amaningi kanye noshukela oweqile nakho kuyingxenye ebalulekile yenqubo.
Kufanele ugxile ekudleni ukudla okunempilo, okulinganiselayo okuqukethe amaprotheni, ama-carbohydrate amahle, namafutha anempilo.
Nokho, kufanele kube nokulinganisela futhi kungalandeli noma yikuphi ukudla okunzima okuveza impilo kamama noma yengane kunoma iyiphi ingozi.
Kufanele uthintane nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni noma ekuvivinyeni umzimba.
Umama okhulelwe kufanele ngaso sonke isikhathi aqinisekise ukuthi uphumula ngokwanele futhi ulala kahle futhi alandele zonke izeluleko zezokwelapha azinikezwayo.
Ukunakekela impilo nokuqina kubalulekile kuwo wonke umuntu wesifazane okhulelwe, kodwa ukuphepha nempilo kufanele kube yizinto eziza kuqala kule nkathi ebucayi.
Yimiphi imidlalo owesifazane okhulelwe angayenza?
Owesifazane okhulelwe angazijwayeza imidlalo ehlukahlukene ephephile futhi enenzuzo kuye nasembungwini wakhe.
Kwabanye kungase kubonakale sengathi ukukhulelwa kuvimbela ukuvivinya umzimba, kodwa iqiniso liwukuthi ukuvivinya umzimba ngendlela efanele nangemvume kadokotela onguchwepheshe kungase kube nezinzuzo eziningi zokukhulelwa.
Nansi eminye imidlalo abesifazane abakhulelwe abangayiqeqesha ngokuphepha:
- Ukuhamba: Ukuhamba kuwukuzivocavoca okulula kodwa okusebenzayo kwabesifazane abakhulelwe.
Ikhuthaza impilo yonke futhi igcina amandla emisipha nokuqina. - Ukubhukuda: Ukubhukuda kubhekwa njengenye yemidlalo efanelekile yabesifazane abakhulelwe, njengoba isisindo emanzini sinciphisa ukucindezela emalungeni futhi ngenxa yalokho kukhulula ubuhlungu emuva futhi kukhuthaze ukuphumula.
- I-Yoga: I-Yoga ikhuthaza ukulinganisela, ukusebenzisana kanye nengokomoya.
Ukunyakaza okuthambile nokuzivocavoca kokuphefumula okufakwe ku-yoga kusiza abesifazane abakhulelwe banqobe ingcindezi nokukhathazeka, kuqinise imisipha futhi kuthuthukise ukuguquguquka. - Izivivinyo ze-barbell ezinamandla aphansi: Abesifazane abakhulelwe bangakwazi futhi ukuvocavoca i-barbell elula ukuze baqinise imisipha futhi balondoloze amandla nokuvumelana nezimo.
Kuyadingeka ukwandisa kancane kancane futhi ugweme ukulayisha izisindo ngokweqile. - Ukugijima okulula: Abesifazane abakhulelwe bangazijwayeza nokugijima okulula ngendlela emaphakathi nephephile.
Umthelela owedlulele emalungeni kanye nokushaywa okunamandla okulimazayo kufanele kugwenywe.
Kodwa-ke, abesifazane abakhulelwe kufanele bayeke ukuzivocavoca futhi ngokushesha babonane nodokotela uma kwenzeka noma yiziphi izimpawu ezilandelayo: isiyezi esinzima, ubuhlungu besisu, ukuphefumula, ukuqubuka kwesikhumba okungavamile, noma ukwanda ngokweqile komfutho wegazi.
Ngamafuphi, abesifazane abakhulelwe bangakwazi ukwenza imisebenzi yezemidlalo ehlukahlukene, kodwa kufanele baqaphele, balalele imizimba yabo, futhi babonisane nodokotela onguchwepheshe ukuze baqinisekise ukuphepha kwabo nokuphepha kombungu.
