Unganciphisa kanjani isisindo ngemuva kokubeletha: ukudla, ukuncelisa, ukuvivinya umzimba, ukuvimbela. Iseluleko sezondli uRimma Moysenko

Umbuzo othi "unganciphisa kanjani isisindo ngemuva kokubeletha" uvame ukuqala ukukhathazeka kowesifazane isikhathi eside ngaphambi kokuba ezwe ukuthi uzoba nengane. Futhi, lapho ubhekene nokuthi ukukhulelwa kuwushintsha kanjani umzimba, umama osemncane uzimisele ngokuthola ukuthi: ungacabanga nini ukubuyela ezingeni lakho langaphambilini? Yini okufanele uyenze uma isikhathi sidlula, futhi amakhilogremu angeziwe ahlala endaweni? Yimaphi amaphutha nezinkolelo ezivimbela ekuboneni ukubukeka okuncane esibukweni futhi? Isazi sokudla esidumile, owokhandela isayensi yezokwelapha uRimma Moysenko usitshele ngokuncipha kwesisindo okuyikho ngemuva kokubeletha.

Unganciphisa kanjani isisindo ngemuva kokubeletha: ukudla, ukuncelisa, ukuvivinya umzimba, ukuvimbela. Iseluleko sezondli uRimma Moysenko

Ikhilo “lezingane” “linesilinganiso semikhawulo”!

Ukucaciswa kokunciphisa umzimba ngemuva kokubeletha kuncike kuzimpawu zomzimba ngamunye, inkambo yokukhulelwa, kanye nesimo sempilo ngemuva kokubeletha. Futhi nethuba lokuncelisa kanye nohlobo lokulala kukamama. Ngokudingekile kudinga "ukungqubuzana" nesazi sokudla ukuze kukhishwe ukucindezeleka kwangemva kokubeletha, okungaba yingozi eyengeziwe ekubukekeni kwamakhilogremu athe xaxa.

Ngokusemthethweni, isikhathi sokubeletha ngemuva kokusebenza kokudla okunempilo sihlotshaniswa nesikhathi sokudla kanye nesikhathi sokuqala komjikelezo wokuya esikhathini (lokhu sekuvele kungukuphela kwesikhathi sokubeletha). Kuze kube yilapho owesifazane eqale kabusha umjikelezo wakhe wokuya esikhathini ngenkathi encelisa, ibhalansi yehomoni iyashintshwa futhi kungenzeka inganiki ithuba lokululama ngokuphelele. Kodwa-ke, uma lesi sikhathi sesidlulile, ingane iyazalwa, iyondliwa, iyahamba futhi iyakhuluma, futhi nomama akakaze anciphise isisindo, isisindo esiningi ngokweqile ngeke sisathathwa njengesihle kakhulu ngemuva kokubeletha, sekuvele ezinye izici.

Vele, impilo kamama osemncane ngaphezu kokuphila okusebenzayo izobamba iqhaza ekwehliseni isisindo kumama osemncane - manje unezinkinga eziningi, ukuvivinya umzimba okuningi nokuhamba nsuku zonke (kwesinye isikhathi amahora amaningi). Kodwa-ke, ngokulahleka kwesisindo okuphawulekayo (uma sikhuluma ngamakhilogremu ayi-10 noma ngaphezulu atholakele), lokhu akwenele.

Ngubani okhathalelayo ngokunciphisa isisindo ngemuva kokubeletha kwasekuqaleni? 

Amaqembu engcupheni yokuvela kwesisindo eseqile ngemuva kokubeletha afaka bonke abesifazane okuthi, ngokomthetho, balulame kalula, futhi bahlale "behlala" ekudleni okuhlukahlukene ngaphambi kokukhulelwa, ngaleyo ndlela bezihlelela isisindo sabo uhlobo lokushwiba - phezulu naphansi.

Futhi, isidingo sokunciphisa isisindo ngemuva kokubeletha, njengomthetho, yibo bonke labo abakhuluphele ngokwezakhi zofuzo ngemuva kokubeletha - lokhu kuyisici somuntu ngamunye lapho imvelo inencazelo yayo, kepha kufanele uzilungiselele: uma abesifazane bomndeni wakho bephawuleka ilulame ngokubeletha ingane, ngezinga eliphakeme lamathuba, nawe uzohlangabezana nale nkinga.

Futhi, ngokwezibalo, kaningi kunabanye, abesifazane baphoqeleka ukuphendula umbuzo othi "unganciphisa kanjani isisindo ngemuva kokubeletha":

  • ukhulelwe i-IVF;

  • uthathe ukwelashwa kwe-hormonal ngesikhathi sokukhulelwa;

  • uphethwe yisifo sikashukela se-histogenic (ngoshintsho emazingeni e-hormonal).

Futhi-ke, thina esinesiqiniseko sokuthi ngesikhathi sokukhulelwa sidinga ukudla "okubili", sithuthe kancane futhi silale kakhulu, sengozini yokubhekana nobunzima be-postpartum babuyele esisindweni esijwayelekile. Futhi nokho, noma ngabe kwakucasula kanjani, babethukile besaba ukululama ngemuva kokubeletha.

Uma ungazange ukwazi ukusebenzela imikhuba yakho yokudla ngaphambi kokukhulelwa, ukuba ngumama kuyizaba ezinhle zokubhekana nakho! Okokuqala, i-lactation isiza ukulahlekelwa isisindo ngemva kokubeletha, ngenxa yokuphumelela omama abasusa yonke imikhiqizo engabaza kumenyu yabo, futhi uma kufika isikhathi sokwethula ukudla okuhambisanayo, lokhu kuba yithuba lokuthuthukisa itafula lomndeni wonke.

Unganciphisa kanjani isisindo ngemuva kokubeletha: ukudla okunomsoco nokuzithanda wena!

Ngokuvamile, ukuvela kwamadiphozithi engeziwe ngesikhathi sokukhulelwa nokulondolozwa kwawo ngemuva kokubeletha kuyindlela ejwayelekile, ingxenye yomzimba wesifazane. “Amafutha ezingane” avikela umbungu ngesikhathi sokukhulelwa nesibeletho esesilulama ngemuva kokukhulelwa ngendlela engeyona eyezingane ngokuphelele. Inani elincane lamafutha lingahambisana nezinguquko ze-hormonal ngenkathi owesifazane encelisa.

Kodwa ukucabanga ukuthi "Ngikhuluphele ngoba ngineminyaka engama-36, nginezingane ezimbili, futhi nginelungelo lokwenza kanjalo" - lena yimicabango yobuntwana yomuntu omdala, okungcono ukuyisusa. Uma ufuna ukuba nezinkinga ezincane ngokuba ukhuluphele ngemuva kokubeletha, khona-ke, ngikwazi ukuncoma into eyodwa kuphela: zithole usesimweni esifanele ngaphambi kokukhulelwa. Ifomu elizinzile, elingokwemvelo, elihlala isikhathi eside, elitholakala ngemikhuba efanele yokudla nangendlela yokuphila, hhayi ngokuzila ukudla egameni lokuvumelana, kuqeda amandla omzimba nomzimba.

Uma uhlakulela le mikhuba, ngeke nje ikuvumele ukuthi ushintshe ngemuva kokubeletha.

Amaphutha ajwayelekile akuvimbela ekunciphiseni isisindo ngemuva kokubeletha

  • Omama abangenalwazi, ngenxa yobandlululo oluthile, bayenqaba ukubeletha bodwa futhi bondle izingane zabo kusukela ezinsukwini zokuqala zokuphila kwabo noma bondle isikhathi eside kakhulu, okungabuye kube yinkinga yesisindo (bheka ngezansi).

  • Omama abangenalwazi badla ukudla okuqinile, okuguqula ikhwalithi nobuningi bobisi futhi kuncishe ingane injabulo yokuthola ukudla okulungile, kanti nowesifazane uqobo uzolahlwa ngokugxuma kwesisindo, uphonswe kumbuthano ononya.

  • Omama abancane abangenalwazi bahlushwa ukwesaba ngokweqile kokuthi isisindo sabo sangaphambili ngeke sisabuyela esimeni. Omama, konke lokhu kugcwele isizinda esingalungile se-hormonal, kanye nezingane - ukwephulwa kokuthuthuka kwengqondo.

Noma imuphi umama okhathazekile ngenkinga yokuthi anciphise kanjani isisindo ngemuva kokubeletha kufanele nakanjani aqophe isikhathi esincane ngejubane lakhe "lokusangana" lokuba ngumzali ngemisebenzi yomzimba engeke nje imsize ashise ama-calories amaningi, kepha ngasikhathi sinye anikeze injabulo . Omunye wale misebenzi yi-yoga.

Unganciphisa kanjani isisindo ngemuva kokubeletha umama onesi?

Ingane engaphansi konyaka ubudala eyondliwe ngokufakelwa okungenani isengozini ephindwe kayishumi yokukhuluphala kunontanga yayo encelisiwe. Ngakho-ke, ngokuncelisa, umama uzisiza yena nengane yakhe.

Ngokwezindinganiso ze-WHO (World Health Organisation), isikhathi sokuncelisa sibhekwa njengokujwayelekile kuze kube yilapho ingane ifinyelela eminyakeni emibili. Uma ingane ithatha ubisi ngokuphelele, akukho ukusabela okungafuneki kokuzivikela komzimba noma komzimba, ukukhula okujwayelekile, kufaka phakathi ukuzuza kwesisindo nokuphakama, kuyadingeka ukuze umama ondle. Ukuncelisa ibele akugcini ngokunikeza ingane umsoco ongcono kakhulu, kepha futhi kuvumela nomzimba wesifazane ukuba ululame kahle nangokwemvelo ekubelethweni, kufaka phakathi ukwehla kwesisindo kahle.

Ngesikhathi sokuncelisa, kudliwa amakhalori angeziwe, kepha, lokho akusho ukuthi kufanele ulandele umbono ongajwayelekile futhi udle amabili ngenkathi udla. Uma imenyu kamama ilinganisiwe futhi iqukethe zonke izakhamzimba ezibalulekile, lokhu kwanele ukukhiqiza ubisi lwekhwalithi oluhlangabezana nezidingo zomntwana.

Kodwa-ke, ukondla okuhlala isikhathi eside kunalokho okunconywe yi-WHO kungahle kufihle ubungozi besisindo somama. Njengomthetho, eduze kweminyaka emibili, umama wondla ingane kaningi kakhulu kunezinyanga zokuqala; eziningi zikhawulelwe ekudleni kwakusihlwa nasebusuku kuphela. Ngakho-ke, ukusetshenziswa kwamakhalori ekukhiqizeni ubisi kunciphile - lokhu kungaholela ekutheni owesifazane ojwayele "imenyu yomhlengikazi" athole isisindo.

Kubalulekile ukuthi umama osemusha angadingi ukudla ukudla okuningi (ikakhulukazi okunekhalori eliphezulu), ukuze agcine amandla okuncelisa - ngoba umama udla ngokweqile, ubisi ngeke lube ngcono. Ngaphezu kwalokho, lapho esondela eminyakeni emibili, ingane isivele ingadla ukudla okujwayelekile; ukuncelisa ibele ngemuva kwemigomo ebekwe yi-WHO, kunengqondo ukulondolozwa, ngokubonisana nodokotela wezingane, izingane ezibuthakathaka, ngokwesibonelo, ngokungezwani komzimba nokudla okweqile nokukhethwa kokudla okulinganiselwe.

Ucwaningo lukhombisa ukuthi omama abaqhubeka nokuncelisa izingane izingane iminyaka engaphezu kwengu-2 ubudala basengozini yokuba nezinkinga ezinkulu ngokukhuluphala ngokweqile.

Akunasimo lapho kufanele…

Okusanda kwenziwa, futhi ikakhulukazi omama abahlengikazi akufanele nanini bezwe ukudla okuncishisiwe ngokwabo! Noma ikuphi ukuncishiswa nokuvinjelwa - kungaba ngama-calories, amafutha, amaprotheni noma ama-carbohydrate - akuyona eyabo.

Owesifazane esikhathini sokubeletha kufanele nakanjani abe nokudla okunomsoco kuzo zonke izithako ngokubamba iqhaza kwamavithamini izakhiwo ezengeziwe ezenzelwe omama ngemuva kokubeletha.

Ukudla okuhle kakhulu okusiza ukwehlisa isisindo ngemuva kokubeletha kungukudla okulinganiselayo ngaphandle kwezinsuku zokuzila, okunganiki ukubonakaliswa kokungezwani enganeni. Futhi uma ingane ikhombisa ukusabela kokudla okuthile kumenyu kanina, noma kunjalo izodla ngokungazenzisi, izishiye. Isikhathi sokubeletha yisikhathi esihle sokuvumelanisa imikhuba yakho yokudla.

Ngaphezu kwalokho, kubalulekile ukulala ngokwanele. Bheka ukulala okwengeziwe nganoma yisiphi isikhathi sosuku! Hamba ngokwengeziwe nengane yakho, lalela umculo onika imizwa emihle.

Kokuhlangenwe nakho kwami, ezinyangeni zokuqala ngemuva kokubeletha, isimo se-psycho-ngokomzwelo nokulala okujwayelekile kubaluleke kakhulu futhi kuwusizo kunanoma ikuphi ukudla, okuyovele kube yingcindezi eyengeziwe kumama.

Uma ulandela le mithetho elula, isisindo sakho singalulama ezinyangeni ezimbili zokuqala ngemuva kokubeletha. Uma kungekho zinkinga ngemithi yansuku zonke nokudla okunomsoco, futhi isisindo singasuki phansi, ungaqiniseka: lawa makilogremu asadingeka ngumzimba wakho. Yiba ongaguquguquki, ungethuki, futhi nakanjani uzobuyela esimeni.

Njengoba usuzibekele umsebenzi wokwehlisa isisindo ngemuva kokubeletha, gcina idayari yokudla, ungakhohlwa ukuzincoma futhi ujabulele ukuba ngumama. Noma imiphi imizwa engemihle iphazamisa ukujwayelekile kwesisindo - kokubili ngokwengqondo nangokuthonya ukwakheka kwesizinda esingesihle sehomoni.

Unganciphisa kanjani isisindo ngemuva kokubeletha: i-algorithm yezenzo

Okokuqala, lawula konke ukudla: kokubili ukudla “okugcwele” kanye nokudla okulula. Okwesibili, lawula ukuthi uyaphuza nokuthi luhlobo luni lwamanzi.

Okokuqala, sikhuluma ngamanzi emvelo angenawo amakhabhoni ahlanzekile. Ukungeniswa kwamanzi nsuku zonke kowesifazane kungama-30 ml nge-1 kg yesisindo esivele sikhona. Kodwa-ke, umama ongumhlengikazi kufanele aphuze okungenani ilitha elilodwa ngaphezulu. Ungaphuza netiye nobisi, ukumnika okuhlukahlukene kwamakhambi okungabangeli ukungezwani komzimba enganeni. Uketshezi lubaluleke kakhulu ekwehliseni isisindo, ukululama nokusebenza okujwayelekile komzimba.

Okwesithathu, ungavumeli imizwa yakho ikulawule. Okwesine, hlela uhlelo lokudla oluguquguqukayo nolwesikhathi sokulala, okwenzela ukungabikho kokuphumula ebusuku ngamahora engeziwe osuku - lala lapho ingane yakho ilele. Okwesihlanu, hamba kakhulu ngesitiladi ngokuqamba imizila ehlukene yokuhamba.

I-Monotony iyisitha sokuvumelana

Owesifazane ofuna ukunciphisa umzimba ngemuva kokubeletha kumele nakanjani afake amaprotheni ezilwane ekudleni kwakhe. Futhi uma kunokuthambekela kokushoda kwe-iron anemia, khona-ke okungenani ama-2-3 ngesonto inyama ebomvu kufanele ibe semenyu.

Imifino engeyona yesitashi nenani elanele lemifino (ngokuhlanganisiwe - okungenani ama-500 g ngosuku) linikeza ukuhamba okuhle kwamathumbu, linokuqukethwe okungalungile kwekhalori futhi lifaka isandla ekwehliseni isisindo. Futhi, imifino nemifino enamaqabunga enesitashi esincane iqukethe inani elanele le-calcium, amavithamini namaminerali, okubalulekile ekululameni ngokushesha ngemuva kokubeletha.

Imikhiqizo yobisi olusha olubilile - ama-probiotics aphambili! Baqinisekisa ukwakheka kokusabela okuhle kokuzivikela komzimba, okubalulekile esikhathini sokubuyisela, lapho umzimba usengozini.

Kunconywa ukusebenzisa okusanhlamvu nesinkwa esimnyama esimnyama ekuseni. Ziqukethe amavithamini amaningi e-B ashukumisa i-carbohydrate kanye ne-protein metabolism, enza isimo saso sibe sesimweni sezinzwa.

Izithelo ezingenashukela noma amajikijolo (ama-1-2 servings ngosuku) angumthombo omuhle kakhulu wamavithamini, ama-antioxidants kanye nama-pectins, nawo asiza ekugcineni ukusebenza kahle kwamathumbu. Ungakhohlwa isipuni esingu-1 samafutha omnqumo yemifino engezwe kumasaladi, kanye nedlanzana lamantongomane nezithelo ezomisiwe zokudla okulula.

Ukudla ngemuva kokubeletha akufanele kube yisidina. Vumela ukudla kungalethi ukwaneliseka kuphela, kodwa futhi nenjabulo.

Izithasiselo zekhemisi - usizo noma ingozi?

Mayelana nokusetshenziswa kwezithako zokudla ezibizwa ngokuthi yi-biologically active, eziningi zazo ezibekwe njengezindlela zokusiza ukunciphisa umzimba ngemuva kokubeletha, ngikweluleka ukuthi uqale ubonane nodokotela wezingane.

Iqiniso ngukuthi izithasiselo eziningi zokudla zingadala ukungezwani komzimba nengane, zingakhulisa noma zinciphise amathumbu (omama nengane), zinganciphisa noma zinciphise ukusabela kohlelo lwezinzwa.

Njengesazi sokudla, angincomi ukuthi omama abahlengikazi bathathe izithako zokwengeza i-lipolytic noma amathumbu. Lapho uzama ukunciphisa isisindo ngokushesha ngangokunokwenzeka ngemuva kokubeletha, ngosizo lwabo, ungadala imiphumela engathandeki kumama osemncane, onesikhathi nempilo yakhe ikakhulukazi eyomntwana osanda kuzalwa. 

Interview

Inhlolovo: Ukwehlise kanjani isisindo ngemuva kokubeletha?

  • Ukuba ngumama kungumthwalo omkhulu kakhulu, isisindo sehle sisodwa, ngoba ngashayiswa izinyawo zami ngikhathazekile.

  • Bengincelisa ibele futhi ngehlisa isisindo kuphela ngenxa yalokhu.

  • Ngaqala ukuqapha ngokuqinile isisindo sami nangaphambi kokukhulelwa futhi ngabuyela esimeni ngokushesha.

  • Ngemuva kokubeletha, ngadla ukudla ngaya ejimini.

  • Cishe angizange ngikhuluphale ngesikhathi sokukhulelwa futhi ukukhuluphala ngokweqile ngemuva kokubeletha akuzange kube yinkinga.

  • Ngisemkhankasweni wokwehlisa isisindo somzimba ngemuva kokubeletha.

shiya impendulo