Okuqukethwe
Iningi labesifazane likhathazeka ngokuthola isisindo ngesikhathi sokukhulelwa. Ngakolunye uhlangothi, ukwanda kwenani esikalini kukhombisa ukukhula kwengane, kanti ngakolunye, akekho ofuna ukuthola amafutha amaningi. Ukuzuza kwesisindo kwabesifazane abakhulelwe akunakugwenywa, kepha inani laso lincike ekuziphatheni kokudla kukamama okhulelwe nokuqonda komzimba womzimba kuyo yonke inqubo.
Yimaphi amakhilogremu athathwa njengengeziwe?
Ukuze uqonde ukuthi imaphi amakhilogremu angadingekile, kubalulekile ukunquma ukuthi yini engadingekile. Isisindo somzimba wengane siyingxenyana encane yesisindo esingeziwe esidingekayo.
Ake sicabangele ngokuningiliziwe:
- Ingane inesisindo esingu-3-3,5 kg;
- I-placenta ikhula ibe ngu-650 g;
- Isibeletho sifinyelela ku-1 kg sokubeletha;
- Isifuba sanda cishe ngama-500 g;
- Umthamo wegazi ukhula cishe ngo-1,5 kg;
- Ama-swelling account angu-1,5 kg;
- Izinqolobane zamafutha ezibalulekile ekukhulelweni okunempilo zikububanzi obungu-2-4 kg.
Kulula ukubala ukuthi inzuzo yesisindo edingekayo kumama okhulelwe ngesikhathi sokubeletha icishe ibe yi-10 kg.
Odokotela banezindinganiso zabo zokunquma ukuzuza kwesisindo esivunyelwe kwabesifazane, kuya nge-BMI yokuqala (ukubalwa kokukhulelwa nengane eyodwa):
- I-IMT efinyelela ku-20 - 16-17 kg;
- 20-25 - 11-15 kg;
- 25-30 - 7-10 kg;
- Ngenhla kuka 30 - 6-7 kg.
Noma yini eyeqa imikhawulo evunyelwe ingathathwa njengokungeyikho. Vele, isilinganiso sowesifazane ngamunye sinqunywa udokotela wakhe oya khona, futhi imininingwane ekulesi sihloko ilinganisiwe. Ngesikhathi sokukhulelwa, ukuzuza kwesisindo akunakugwenywa futhi kubalulekile empilweni kamama nasekukhuleni okujwayelekile kwengane, kepha umbuzo uphakama, ukuthi ungazuzi kanjani ngokweqile?
Ungakugwema kanjani ukuthola isisindo esiningi ngesikhathi sokukhulelwa?
Ukuthola isisindo esiningi kuhlotshaniswa nokuziphatha kokudla, ngamanye amagama, isimo sengqondo ngokudla. Abesifazane abaningi bakholelwa ukuthi kufanele badle kwababili ngesikhathi sokukhulelwa. Izidingo zabesifazane abakhulelwe ngama-calories, izakhamzimba (amaprotheni, amavithamini kanye namaminerali) ziphakeme kunezinye zabesifazane, kepha lokhu akusho ukuthi awukwazi ukuzincisha noma yini.
“Yidla okubili”, “Konke kuyasiza okungena emlonyeni wami”, “Ngemuva kokukhulelwa ngizoncipha ngokushesha”, “Manje sengiyakwazi”, “ngidinga ukuzitotosa” - lokhu nokunye okuningi ukuzikhohlisa futhi ukunganaki. Ucwaningo lukuqinisekisile ukuthi isimilo sokudla kukamama kanye nenani lamakhilogremu atholwe ngesikhathi sokukhulelwa kuthinta indlela yokondla yengane nomthethosisekelo womzimba wayo. Uma owesifazane ezuze amafutha amaningi ngokweqile ngesikhathi sokukhulelwa, khona-ke amathuba engane abhekene nenkinga yesisindo eseqile nokukhuluphala ayanda.
Izidingo zangempela zabesifazane ku-trimester yokuqala zingama- + 100 calories ngaphezulu ngosuku. Ngaphezu kwalokho, okuqukethwe kwekhalori kuyakhuphuka futhi kugcinwe ezingeni elifanayo:
- Ukuhlala phansi - + ama-calories angu-300 ngosuku;
- Ukusebenza njalo - + ama-calories angu-500 ngosuku.
Amakholori angeziwe afakwa ekudleni kwekhalori yesondlo. Engxenyeni yokuqala yokukhulelwa, kubalulekile ukuthola okungenani ama-90 g wamaprotheni, ama-50-70 g wamafutha nsuku zonke, konke okuqukethwe kwekhalori kufanele kube ngama-carbohydrate. Engxenyeni yesibili yokukhulelwa, izidingo zamaprotheni ziyanda - 90-110 g, amafutha nama-carbohydrate ahlala ezingeni elifanayo (ikhalori). Endabeni yabesifazane abakhulelwe, amaprotheni amaningi angcono kunokuncane. Ukushoda kwayo kuholela ekunciphiseni ukukhula kombungu.
Njengoba ukwazi ukubona, asikho isidingo sokudla ama-servings aphindwe kabili bese udlula ngokweqile. Ungakwazi ukumboza izinkambiso ezintsha ngokudla okulula okunye okungeziwe okunempilo.
Yini okufanele ikhishwe ekudleni?
Umzimba wowesifazane okhulelwe ungumsele womsoco wengane, ngakho-ke ukukhetha kokudla akufanele kuthathwe ngokunganaki.
Okulandelayo kufanele kukhishwe ekudleni:
- Ezinye izinhlobo zezinhlanzi (i-tuna, i-swordfish, i-king mackerel) ngenxa yokuqukethwe kwayo okuphezulu kwezinsimbi ezisindayo;
- Ugwayi (osikilidi kanye nehookah) futhi ugweme inkampani yabantu ababhemayo (okuthiwa intuthu kagwayi);
- Ubisi olungashiswanga noshizi, ushizi oluhlaza okwesibhakabhaka;
- Imikhiqizo ebhemayo namasoseji;
- Utshwala;
- Ikhafeyini;
- Imikhiqizo yezilwane eluhlaza (inyama enegazi, i-carpaccio, i-sushi, njll.).
Futhi kufanele ukhawulele ngokuqinile ukudla okunoshukela ophezulu (i-confectionery, izimpahla ezibhakiwe) futhi ungavumeli isifiso sokudla okuyingozi. Inani eliphelele likashukela elivela kuyo yonke imithombo yokudla akufanele lidlule ama-40-50 g ngosuku (i-calorizator). Ngesikhathi sokukhulelwa, owesifazane unesibopho hhayi yena kuphela, kodwa futhi nokukhula okunempilo kwengane.
Yikuphi ukudla okudingekayo ngesikhathi sokukhulelwa?
Umuntu angabhala ukuthi konke ngaphandle kwalezo ezinqatshelwe, kepha lokhu bekungeke kube yiqiniso ngokuphelele. Okunye ukudla kunezidingo eziphakeme ngoba kuqukethe izakhamzimba ezidingekayo zokwakheka nokukhula kombungu, kanye nokugcina impilo kamama.
Okudinga ukufakwa ekudleni:
- Amaprotheni ezilwane - Kubalulekile ukufaka imithombo ehlukahlukene ekudleni kwakho kwansuku zonke. Isibonelo, amaqanda okudla kwasekuseni, izinkukhu zasemini noma inyama, izinkukhu zakusihlwa noma inhlanzi, ukuthola isidlo, amaprotheni obisi.
- Ukudla okunevithamini D eningi - amaqanda, ushizi, isibindi, isalmon, kanye nokuba selangeni izikhathi 2-3 ngesonto imizuzu engama-20-30. Odokotela bavame ukunikezela izithasiselo zikavithamini D ngoba kunzima ukumboza izidingo zansuku zonke ngokudla okulula.
- Amafutha e-Omega-3 - inhlanzi enamafutha, uwoyela we-flaxseed, ama-flaxseeds.
- Imithombo ye-folic acid yimifino namakhambi.
- I-Vitamin B12 - etholakala ekudleni kwamaprotheni okuvela ezilwaneni.
- Imithombo ye-calcium yimikhiqizo yobisi nobisi oluvutshiwe, amantongomane.
- Imithombo yensimbi yinyama, isibindi, amantongomane, imbewu, okusanhlamvu okuhlukahlukene, imifino namakhambi.
Udokotela angakwazi futhi kufanele anikeze ukwengezwa okwengeziwe kwamavithamini namaminerali amaningi ngesengezo, ngoba ukudla kukodwa kungahle kunganeli. Akwaziwa ukuthi acebe kangakanani umsoco nokuthi amunceka kanjani.
Ngesikhathi sokukhulelwa, kubalulekile ukuqonda ukuthi umsoco ofanele womama okhulelwe ngeke umsindise ekutholeni isisindo esiningi, kepha futhi kunciphise nezingozi zokuba nokukhuluphala, isifo sikashukela, umfutho wegazi ophakeme nezifo zenhliziyo emntwaneni. Umzimba wowesifazane ngamunye uhlukile, ngakho-ke, udokotela ubeka imikhuba yokudla okunempilo, ukudla okwengeziwe kwezithasiselo kanye nohlobo lwazo.