Zingaphi Iikholeji Zongezelelweyo Ngaba Uyazifuna Ngamhla?
Ngokuqhelekileyo, ukuba awukhulelwe okanye uncelise , kufuneka udle phakathi kwee-1800 no-2000 iikorikhi ngosuku ngalunye. Eli nani lixhomekeke kubude bakho, ubunzima, kunye nomgangatho womsebenzi.
Ngoxa ukhulelwe, iikholori ezingaphezulu ezingama-300 ngosuku zicetyiswa. Emva koko, emva kokuba umntwana wakho azalwe, kwaye uqala ukumncelisa, kuya kufuneka ungeze kancinci ngenxa yokuba ubisi lwebele lufuna amandla angaphezulu.
Ukuba unomntwana oyedwa, kufuneka uthabathe malunga nama-2200 ukuya ku-2500 khalori ngosuku ngalunye. Xa unonyana usana olushumi elinesibhozo ukuya kuma-12 ngamaxesha , umzimba wakho uya kuwufuna loo makhalori angaphezulu. Kamva, xa umntwana wakho ekhulile , ukutya ukutya okuqinileyo, kunye nokuncelisa iincinci kangangoko, awudingi ukutya okuninzi.
Ukuba unesifo sikashukela , umama osemtsha , umhlaza okanye i-vegan , ukuncelisa ngaphezu komntwana omnye , okanye ukuncelisa xa ukhulelwe, uya kuba nezidingo ezizodwa zokutya. Ukuba uwela kwelinye lala manqaku, kufuneka ubone ugqirha wakho, isondlo sokutya, okanye isondlo sokutya esibhalisiweyo. Ababoneleli bezempilo banokukunceda ucwangcise ukutya okuqulethe zonke iikhalori kunye nezondlo ezifunekayo ukugcina wena kunye nosana lwakho uphilile.
Ingaba iiColories ezongezelelweyo ziza kubangela ukunyuka kwesisindo?
Iikhalori ezongezelelweyo ozifunayo ngelixa uncelisayo aziyi kukubangela ukuba ube nesisindo, ngokude udla ukutya okulungileyo.
Njengokuba umzimba wakho wenza ubisi lwebele, iya kutshisa kula ma khalori angaphezulu. Ukuba udla ukutya okunempilo, okunokulinganisela , kuya kuba lula ukulahlekelwa ubunzima bakho bokukhulelwa. Nangona kunjalo, ukuba ukongeza ezo khalori zemihla ngemihla ngokutya ukutya okungafunekiyo, amaqebelengwane kunye nokutya okunamafutha aphezulu, ubunzima buya kuhamba ngokuthe ngcembe - kwaye unokuba nobunzima.
Ukutya kwe-Junk kukunika iikhalori ezingenanto , kungekhona izondlo ezifunekayo umzimba wakho.
Ngaba Unokusika Iikhalori Ukunciphisa Ubunzima?
Abasetyhini abaninzi banenkxalabo malunga nendlela abaya kuphucula ngayo ubunzima emva kokuba umntwana wabo azalwe . Kubalulekile ukukhumbula ukuba ngelixa uncelisa, akufanele unqumle inani leekhalori ozenza usuku ngalunye ukuze uzame ukulahlekelwa isisindo sakho sokukhulelwa ngaphandle kokuba utshelwe ukuba wenze njalo ugqirha wakho ngezizathu zonyango. Iidlo zokutya, iipilisi zokulahlekelwa kwesisindo, okanye ukungena kokutya ixesha elide liyakunobungozi kwimpilo yakho kwaye mhlawumbi kubangele ukuncipha kobuni .
Kunempilweni ekunciphiseni umzimba. Khumbula, kuthathe iinyanga ezilisithoba ukuba ufumane ubunzima bomntwana wakho, ke qiniseka ukuba uzinike ubuncinane ixesha elide lokulilahleka. Yiba nenjongo ngeenjongo zakho. Ukutya ukutya okunempilo kunye nokubandakanya umthambo wokuzilolonga kwindlela yakho yemihla ngemihla kunokukunceda ukuba ulahlekelwe isisindo ngokukhuselekileyo uze uphinde ubuyeke. Qiniseka ukuba uhlolisise nodokotela wakho ngaphambi kokuba uqale ukusebenzisa.
Imithombo:
I-American Academy yePediatrics. Isikhokelo sikaMama esitsha sokusondeza. Amabhuku eBantam. Inew york. 2011.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza Isikhokelo SokuNyango lwezoNyango. Mosby. 2011.
UNewman, Jack, MD, Pitman, Theresa. Incwadi Yokugqibela Yokusondeza Iimpendulo. Imithamo yeThutho emithathu. Inew york. 2006.
I-United States Isebe lezoLimo. Iimfuno zeZondlo Ngethuba ukuxiliswa. KhethaMyPlate.gov. Ufikelele ngoFebruwari 8, 2013: http://www.choosemyplate.gov/pregnancy-breastfeeding.html
UChneyney, E., uHamilton, E., uRolfes, S. Ukuqonda Ukutya Isondlo sesihlanu. Inkampani yoPapasho yaseNtshona. Inew york. 1990.