Kukho ukugxininisa kakhulu ekuqinisekiseni ukuba awufumani ubunzima obukhulu xa ukhulelwa . Kodwa inyaniso kukuba kukho abafazi abathile bafuna ukuzuza ubunzima kunokuba bafumana. Nazi ezinye iingcebiso zokufumana ubunzima ngenkathi ukhulelwe:
Yidla rhoqo.
Ngamanye amaxesha awunamzimba ngokukhulelwa ngenxa yokuba isisu sakho siphala kangangokuba awukwazi ukongeza iikhalori ezongezelelweyo kwizidlo zakho.
Ngokutya ukutya okuncinci, kodwa ngokutya rhoqo, unako ukongeza iikhalori ezingaphezulu kwimihla. Oku kunokukunceda nezikhalazo ezithile zokukhulelwa njengezonyameko kunye nentlungu.
Yithwala ukutya nawe.
Ukukunceda ukutyhutyha yonke imini, ndicinga ukuba kubalulekile ukuphatha ukutya nawe. Ukutya ukutya okulula - akukho ukulungiselela okufunekayo. Ndiyathanda ukuthwala izantyambo, njengama-alimondi. Ngamanye amaxesha ndiyongeza izityalo ezomileyo ezifana nomxube wokuhamba. Ukuba unendawo yokugcina ukutya okubandayo, ndiyakucebisa ukuba uzame ushizi kunye neziqhamo. Ndiyathanda i-cheddar kwiipulo okanye iipereya. Kwaye iziqhamo ezitsha zihlala zihamba kakuhle. Bhala ibhanana okanye i-orange kwisikhwama sakho kwaye ulungele ukusa. Oku kukukunceda ukhumbule ukutya okanye ubuncinane ulungele ukutya xa ulambile.
Phuza iikhalori.
Ukuba unenkathazo yokutya okanye unenkathazo yokufumana iekhalori emini, khawuqwalasele oko uselayo njengendlela eyongezelelweyo yokwandisa iikhalori zakho.
Ngamanye amagama: Zama ukusela ezinye iikhalori zakho. Kungaba lula kuwe ukuba uthathe i-smoothie kunye nawe kwaye uyiphule yonke imihla. Unokongeza kwiprotheyini yefowuni ukugubha kwakho nge-punor punch. Ayinakulungelelanisa nayiphi na indlela eyahlukileyo, kodwa ingafaka iikhalori ezivela kwiprotheni. Ezi zingaba ziqhamo kunye nemifuno ye-smoothies kukukunceda ukuba ufumane amavithamini akho kunye neeminerali zakho ezifunekayo.
Yidla ukutya okutywala okupakisha isikhonkwane.
Xa uhlambalaza uzame ukwenza iikhalori zakho zibale. Iqanda elinyanisiweyo elibilisiweyo, i-yogurt okanye i-wedge yeeshizi inokutya okunomsoco kwaye kukulungele. Akunakubangela ukuba ufake izinto ezininzi kwisisu sakho, nangona kunjalo. Ndingumqhubi omkhulu we-cheddar ushizi ngee-aple. Inhlanganisela enhle kwaye enonophelo enokuthi iyanciphisa iinqweno ezininzi.
Yongeza izongezelelo xa kufuneka.
Iiprotheyini ezi-powders zongezwa kukutya ngeekhalori ezingaphezulu. Bangenakongezwa ukuba bathuthumele. Ukuba iipilisi ezenziwe ngamapulisi ayilona nto, ngoko unako ukwenza imivalo. Xa ndikhulelwe ngamamawele ndadla i-Tiger's Milk Bars kunye neLuna Bars. Kukho konke ukubethelwa kwemivalo eyenzelwe abafazi abakhulelweyo. Kukho iitoni zokutya okunesondlo namhlanje, ngasinye sinezidibaniso ezahlukeneyo ukuhlangabezana neemfuno eziphantse kuwo wonke umntu ngaphandle apho, kubandakanya ininzi yokutya kwendalo kunye nemifuno .
Ngokuqhelekileyo, kukhuthazwa ukuba abaninzi abafazi bazuza phakathi kwama-25-35 iipounds ngexesha lokukhulelwa. Kufuneka kube ncinane xa unesisindo esiphantsi ukuqala kunye kunye ncinane ngaphantsi xa ubukhulu kakhulu xa ukhulelwe. Ukuba ulindele ukuphindaphindwa, kuya kufuneka ufumane ubunzima obunzima, kwaye inzuzo yesisindo kwiiveki ezingama-24 zokukhulelwa kubalulekile kubantwana abanobuchopho.
Ukuba unomdla, kufuneka uqale ngokuthetha nombeletha wakho okanye ugqirha. Nangona uninzi lomsebenzi owaziyo malunga nokutya okunxulumene nokutya. Ukuba ufuna, ungazithengi ukucela ukuthunyelwa kumculi wezilwanyana okanye umzondlo. Le yindlela yokukunceda ukwandisa ukuzithemba kwakho.
> Imithombo:
> Mola GD, Kombuk B, Amoa AB. Ubunzima bokufumana ubunzima ekupheleni kwekota yesithathu: ukulungelelaniswa kwemiphumo emibi ye-perinatal yokuthunyelwa kwexesha elide? PNG Med J. 2011 Sep-Dec; 54 (3-4): 164-73.
> Y.J. J. Maternal ngaphambi kokukhulelwa i-BMI, inzuzo yokuzinza, kunye nesisindo sokuzalwa kwabantwana: Uhlalutyo lwentsapho ngaphakathi eMelika. Econ Hum Biol. 2015 Jul; 18: 1-12. i-doi: 10.1016 / j.ehb.2015.03.002. Epub 2015 uMatshi 19.