Xa ukhulelwe amawele , uninzi luqhubeka! Phakathi kokunyulwa kwamanyathelo kunye nokuvavanya, unabantwana abangaphezu kokuphindaphindiweyo ukukhathazeka. Enye yemibuzo efunwa ngokuphindaphindiweyo ndiyifumana xa ndifundisa amakilasi amawele omama malunga nokufumana ubunzima ekukhulelweni kwamawele.
Uninzi lwabantu luye lwava malunga nezikhokelo zokufumana ubunzima bokukhulelwa, kodwa nazo zikhona kubamama abakhulelwe ngaphezu kweyodwa.
Ezi zikhokelo ezitsha zichanekileyo ze-BMI kwaye ziphandiwe kwaye zenziwa yiZiko leMpilo (IMO).
- I-BMI eqhelekileyo: 37-54 lbs
- Ukugqithisa kwe-BMI: i-31-50 lbs
- I-BMI ehambayo: 25-42 lbs
Ezi ngcebiso ziyenziwa ngokukhangela ukunyamekela okunempilo kwabanye oomama, usebenzisa iirekhodi zokufumana izitofu kunye ne-BMI yabo ukubala iindawo zokufumana ubunzima obukhuselekileyo. Into ebaluleke kakhulu ukuyikhumbula kukuba ngamnye umfazi ungumntu. Ukuba wena kunye nogqirha wakho nigqiba ukuba kukho inzuzo yokulinganisela okujoliswe kuyo okuhlukileyo kunolu luhlu, ngoko ke kufuneka udubule xa ukhulelwe.
Enye into yokuba uDkt. Barbara Luke, isondlo esondlo esithile ngokugqithiseleyo ekukhulelweni okude, kuye kwangexesha elide linconywa kwizifundo zakhe kukuba ufumene i-lbs ezingama-24 ngeeveki ezingama-24. Oku kuye kwaboniswa ukuba nefuthe elikhulu kwi-gestation kunexabiso eliphantsi lokunciphisa umzimba. Nangona xa abaninzi abanomama bekhangele oku, banokukhathazeka.
Uninzi loomama abavini bafumana ama-pounds ayisithupha kwi-trimester yokuqala, ngoko musa ukukrokra uze ucinge ukuba awuzange ufake iipondo ngeveki ekuqaleni kokuba uya kutshabalaliswa. Enyanisweni, uya kuzuza malunga neepounds kunye nesiqingatha kwimizi yesibini neyesithathu.
Abanye ukukhulelwa kwangaphambili iimpawu ezinjengezonyameko, ukuhlanza, ukuphazamiseka kokutya okanye i- hyperemesis kunokukwenza kube nzima kunzima.
Ukuba unengxaki yokufumana isisindo kukulungele ukuthetha nothando lwakho. Basenokucebisa ukuba uthethe isondlo sokutya ukuze kukuncede ukuba ufumane indlela yokongeza iikhalori ezininzi ekudleni kwakho.
Ezinye zeengcebiso eziphambili zondlo zivela kwamanye amaMama aphindaphindiweyo. Uninzi lweengcebiso ziqashwe ngokulula:
Snack
Oku kunokuba luncedo ukuhlala uhamba ne-snack. Cinga ngento enokuyifaka kwisikhwama okanye esikhwameni sakho. Isikhwama samantongomane singakunikela ngeprotheni kwaye ayiyi kuphazamiseka. Ukuba unethuba elincinci ngaphambi kokuba uhlose ukutya ukutya kwakho, unokucinga kwakhona ngeziqhamo eziqingqiweyo okanye imifuno. Kukho nembono yebhanana okanye i-apula.
Phuza iikhalori zakho
Nangona ndingaqinisekanga ukuba ndingadla nantoni na ngenxa yokuba ndingenasidlo, ndidla ngokusela into ethile. Ngelixa unako ukusela into efana ne-milkshake, unokuya nokukhetha okunempilo njengesiqhamo se smoothie. Zama ukuphosa isipinashi esithile apho okanye mhlawumbi kunye neeprotheyini powder kwi-punch.
Yidla ukutya okuncinci
Isisu sakho ekugqibeleni siya kuziva ngokukhawuleza. Zama ukuba ungadluli. Yidla ukutya okuncinci ukukunceda ukuphepha ezinye zeempembelelo zokutya ngokutya, njengentsimbi.
Yidla Ngokuqhelekileyo
Ukongeza kwidlo elincinci, ukutya ngokuphindaphindiweyo kuninzi kunceda. Gcina i-snacks ekulungele ngamaxesha onke. Oku kuthetha ukuba kukhona into ekulungele kwikhabhinethi okanye efrijini, ukuzisa into yokusebenzela ukufihla kwidesksi okanye ube ne-stash kwimoto yakho. Nsuku zonke ndandishiya ideskiti kwaye ndaya kwindawo yokutyela kabini, ngeyodwa kwintyatyambo yesantya, kunye nanye kwintlanzi yamasisi. (Ndenenhlanhla ukusebenzela kufuphi nendawo yokutya!)
Ukutya kweShedyuli kunye neziNyulo
Musa ukuhleka, kodwa ekugqibeleni, unokufumana ukhulelwe kangangokuthi ungaziva uthanda ukutya. Yilapho izidlo ezincinci, eziqhelekileyo zikunceda gqitha.
Ukongezelela, unokongeza ulungiso kumxube. Ukutya ngeholo kulunge xa ungabonakali ukuba ubhale indlala. Inkukhu yakho enkulu, mhlawumbi kunokuba ungazilamba.
Nantsi into, yenza zonke izilwanyana. Yazi xa unenkathazo uze ucele uncedo. Qaphela ukuba uza kuba neentsuku ezingcono kunye neentsuku ezingekho kakhulu. Soloko uthetha nodokotela wakho ngemibandela onayo, nangenxa yezibonelelo ezongezelelweyo ezifana nokuthunyelwa kwesondlo sokutya.
Umthombo:
I-IOM (i-Institute of Medicine) kunye ne-NRC (iBhunga loPhando lweSizwe). 2009. Ukufumana umthamo ngexesha lokukhulelwa: Ukuphonononga kwakhona izikhokelo. Washington, DC: I-National Academy Press.