Ubuninzi Kangakanani Oya KuLahla, Ukufumana Umzimba Wakho Wokukhulelwa Ngaphambili, kunye Neengcebiso Ezinceda
Ukuba ufana noomama abatsha, unokukhathazeka ngokulahlekelwa ubunzima emva kokukhulelwa nokuzalwa komntwana wakho. Kwaye, mhlawumbi uvile ukuba ukuncelisa kunokukunceda ekulahlekeni kwesisindo. Kodwa, ngaba kunjalo? Ewe, ewe kwaye akukho. Konke kuxhomekeke kuwe nakwiimeko zakho.
Sibanzi
Ukuncwina kunceda abanye abafazi ukuba banciphise umzimba kwaye babuyele ngokukhawuleza umzimba wabo ngaphambi kokukhulelwa, kodwa abanye abafazi abalahlekelwa ubunzima bunzima kwaye kuthatha ixesha elide.
Ubunzima bobunzima obuya kulahleka xa ubelelwa kuxhomekeka kwizinto ezininzi kuquka ukulinganisela kwakho ngaphambi kokuba ukhulelwe, ubunzima obufumene kangakanani xa ukhulelwe, ukutya kwakho, izinga lakho lomsebenzi kunye nempilo yakho yonke.
Okuninzi Uzuza Ngethuba lokukhulelwa, okunye Kuya kufuneka Ulahleke
Kuya kuba lula ukulahlekelwa isisindo sakho sokukhulelwa ukuba unako ukuhlala ngaphakathi kwezikhokelo ezicetywayo zokufumana ubunzima ngexesha lokukhulelwa . Ngomntu onomyinge wokulinganisela, ngokusekelwe kwisicatshulwa somzimba wakho (BMI), kufuneka ufumane ama-pounds angama-25 ukuya kuma-35 ekwi-12 kg ngexesha lokukhulelwa. Ukuba unesisindo xa ukhulelwa umntwana wakho, unokubongozwa ukuba ufumane ubunzima obukhulu. Kwaye, ukuba ukhuluphele xa ukhulelwe, ugqirha wakho unokubonisa ukuba ufumane ubunzima obuncinane. Kodwa, ubunzima obugqithiseleyo ngaphezu kwexabiso eliphakanyisiweyo, kufuneka ulahleke ngakumbi emva kokuba umntwana wakho azalwe.
Ubunzima Kangakanani Ubunzima Ukukhawuleza Ukulahleka Xa Umntwana Wakho Wazalwa?
Xa umntwana wakho ezalwa, unokulindela ukulahlekelwa ngamaphilisi angama-10 ukuya kuma-12.
Esi sixa sisisindo somntwana wakho kunye ne-placenta kunye ne-amniotic fluid. Emva koko, emva kweentsuku ezimbalwa ezalandelayo emva kokuzalwa, uya kulahla malunga nezinye iipounds ezingama-2.5 (2.5 kg). Ngulo bunzima obungaphezu kwamanzi owawuthweleyo.
Ukuncwina akuyi kukunceda ulahlekelwe naluphi na ubunzima obongezelelweyo, kodwa kuya kukunceda ukukhontana nesisu sakho kwaye usibuyisele phantsi kwisayizi yaso ngaphambi kokukhulelwa ngokukhawuleza .
Ngoko, ngokuncelisa, isisu sakho sifanele sibheke kancinci ixesha elide emva kweeveki ezintandathu.
Ukubuyela Kwi-Pre-Pregnancy Weight Isilinganiso: Umyinge Wokulahlekelwa Kwisisindo
Ngokomyinge, ukuba uthatha isixa esinconywayo seekhalori ngosuku ngalunye, kunye nokuncelisa kuphela, kufuneka ulahlekelwe malunga neepounds ezili-1 ngeveki okanye ezimbini. Oku kungase kungabi ngathi kuninzi, kodwa ukulahleka ngokunyanisekileyo kokunciphisa umzimba kuphephile kwaye kunempilo. Ngaphezulu, unako ukugcina ubunzima xa ulahlekelwa ngokuthe ngcembe.
Zingaphi Iikhalori Ziyatshisa?
Ukuncwina kunokukunceda ukuba ufikelele kwiinjongo zakho zokulahlekelwa kwesisindo ngokukhawuleza kuba utshisa iikhalori. Ukuncelisa isisu kunokutshisa ama-khalori angama-500 ngosuku. Ngoko ke, nangona udla ngokutya, usenokwenza umthamo. Uphando lubonisa ukuba abafazi abancinci kuphela banamathuba okulahlekelwa isisindo sokukhulelwa kwisithuba seenyanga ezintandathu emva kokuba abantwana babo bezelwe ngokuthelekiswa nabasetyhini abangabalwanga.
Ukuxhamla ngoxa utywala
Nangona unomnyoko, akusiyo ingcamango efanelekileyo yokuzama ukunciphisa umzimba ngokukhawuleza ngokuhamba ngokutya okuthe ngqo kwekhalori. Ukunciphisa inani lokutya olidlayo lingashiya umzimba wakho kunye nobisi lwakho lwebele lungabikho kwisondlo esibalulekileyo. Ukukhahlela ngokukhawuleza iikhalori kunokubangela ukuba uhla lwebisi lwakho lunike .
Kufuneka ugweme ukuthatha nayiphi na uhlobo lokusila kweepilisi. Ezi mveliso ziqulethe imishanguzo, imithi, okanye ezinye izinto ezinokungena kubisi lwakho lwebele kwaye zilimaze umntwana wakho. Ngelixa uncelisa, kungcono ukuba ungathathi nawaphi na amayeza okanye uhambe naluphi na ukutya okukhethekileyo ngaphandle kokuba uthe waxoxisana nodokotela wakho.
Indlela yokuLawula ukunyamezela ngoxa utywala: 4 iingcebiso
- Qalisa ngokukhawuleza. Emva kokuvavanywa kwakho kwithuba emva kweeyure emva kweeveki ezintandathu emva kokuzalwa komntwana wakho, unokuqala ukuqala ukunciphisa isisindo ngokuthe ngcembe kwinqanaba elingama-2 ukuya ku-3 ngeenyanga. Ukuba ukhuluphele kakhulu, unokukwazi ukuzama ukulahlekelwa ubunzima benyanga nganye. Thetha ugqirha wakho, umcebisi we-lactation , okanye isondlo sokutya ukuze uncede uceba isicwangciso sokulahlekelwa kwesisindo esifanelekileyo esibandakanya ukondla okwaneleyo kokubili wena kunye nosana lwakho.
- Zama ukuhlala kude kwiJunk Foods. Ukutya kwe-Junk kuzaliswe ngeekhalori ezingenasondlo . Bongeza kwi-calories yakho yokudla kwansuku zonke, kodwa abanakukunika nayiphi na izondlo ozifunayo. Ukutya okungekho nto i-calorie kungakukhusela ukuba ungaphumi ukukhulelwa kwakho. Unokuba nobunzima.
- Qalisa Ukusebenzisa. Thetha nogqirha wakho ngokungongeza umenzi wakho kwindlela yakho yemihla ngemihla. Emva kokuba uphilise ukususela ekuhambisweni, ngokuqhelekileyo malunga neiveki ezintandathu emva kokuhamba kwesifo xa unesistim sokuqhelekileyo sokunikezelwa kwesisu, kufuneka uqalise ukwenza umsebenzi wokukhanya okanye wokulinganisela. Ukuba unamacandelo e- laarean , kuya kuthatha ixesha elide ukuphilisa emva kokuzalwa komntwana wakho, ngoko kuya kufuneka ulinde ixesha elide ukuqala inkqubo yovavanyo.
- Fumana Ubuthongo obuhle. Kungaba nzima kumama omncelisayo, kodwa zama ukuphumla xa unakho. Ukungabikho kokulala kungabangela ubunzima bokunciphisa ubunzima, kunye nokufumana ubunzima .
Into enokuyenza xa Unenkathazo yokulahlekelwa isisindo Emva kweminyaka emi-3 ukuya kwezi-6 zokunxiliswa
- Cwangcisisa ngokutya kwakho. Iziqhamo ezinkulu zokutya, ukutya okungafunekiyo, ukutya okuthosiweyo kunye nokutya okuninzi kunamafutha kunokuphazamisa ukwazi kwakho ukunciphisa umzimba. Zama ukutshintsha kwimveliso yobisi ephantsi, thola ukutya okuncinci kunye nokutya okuthosiweyo, kongeza izityalo kunye nemifuno ekudleni kwakho, kwaye ubukele ubuncinane bakho .
- Ukuba awuzange uthethe kakade nodokotela wakho malunga nokusebenza, yikhuphe. Ukuqhelisela ukulungiswa kwemodareyitha akuphazamisi ukuncelisa. Izifundo zibonisa ukuba unako ukunciphisa umzimba xa udla ngokufanelekileyo kwaye wongeza umsebenzi.
- Xa umntwana wakho uneminyaka engaphezu kweenyanga ezisi-6 kwaye uqala ukutya ukutya okuqinileyo , awudingi iikhalori ezininzi ngosuku ngalunye. Unokufuna ukuhlaziya kwakhona ukutya kwakho nokunciphisa inani lokutya odlayo.
- Ukuba udla ukutya okunempilo, ugweme ukutya okungekho nto yekhalori, ubukele i-fat fat, kunye nokusebenzisa ngaphandle kwesiphumo, kusenokuba ixesha lokubona ugqirha. Kukho isizathu sezokwelapha ngenxa yobunzima bakho bokunciphisa ubunzima obunzima, njengokudandatheka, i-thyroid engasebenzi, okanye ukungalingani kwamanye amahomoni. Emva kokuba uphatha iimeko eziphambili, unokukwazi ukulahlekelwa ubunzima ngokukhawuleza.
Igama elivela kwi-Verywell
Ukulahlekelwa kwesisindo kuhlukile kubo bonke abantu. Abanye abasetyhini banciphisa ubunzima, kwaye abanye bayalwela. Abanye abesifazana balahlekelwa bunzima obukhulu emva kokuzalwa komntwana wabo, kwaye abanye baqhubeka besenza ubunzima besisu xa abantwana babo beya kwiikholeji. Nangona kuya kuba kuhle ukuba sonke sinokufumana isilinganisi esipheleleyo sokunyameka ngexesha lokukhulelwa size siphulukane nazo zonke kwiinyanga ezintandathu, oko akunjalo. Umama omtsha oxakekileyo omele abuyele emsebenzini ngokukhawuleza uya kuba namava ahlukeneyo kunokuba umama ohlala ekhaya ephethe umntwana wakhe wesine. Amaqela ahlukileyo, kwaye iimeko zihlukile.
Kwiiveki zokuqala ezintandathu emva kokuzalwa komntwana wakho, ungakhathazeki malunga nokuba ulinganisa kangakanani. Ngeli xesha, yidla ukutya okunokulinganisela kwaye uzame ukuphumla ngokwaneleyo. Umzimba wakho udinga amandla angaphezulu kunye nesondlo ukufumana kwakhona ukuhanjiswa kunye nokwakha ubume obusondelene nobisi lwebele kubantwana bakho . Emva koko, emva kokuphulukisa ekuzaleni nasekuzaliseni ubisi lwakho lwebele, unokuqala ukucinga malunga nokubuyisela umzimba wakho. Yiya ngokukhawuleza, yenza oko unokukwazi, kwaye ungabi nzima ngokwakho ukuba awukho kwiinjongo zakho ezintandathu ezintandathu. Njengoko unxhalabele ukuba ubuyele kubukhulu obungaphambili, zama ukunyamezela. Khumbula, kuthathe iinyanga ezilisithoba ukuba ufumane ubunzima obukhulu, ngoko zinike ixesha. Unako ukuqhubeka usebenza kwiinjongo zakho zokulahleka kwexesha elide emva kokuncelisa ibele.
> Imithombo:
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> Umdala, i-CR, i-Gullion, i-CM, i-Funk, i-KL, i-DeBar, i-LL, i-Lindberg, i-NB, ne-Stevens, i-VJ Impact of Sleep, i-Screen Time, ukuxinezeleka kunye noxinzelelo kwi-Weight Change kwi-Intensive Loss Weight Phase of Study Life. I-International Journal ye-Obesity. 2012; 36: 86-92.
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