Izikhokelo Zondlo, Ukulahlekelwa Kwisisindo, Ukuzivocavoca, kunye Nococeko
Kulula ukulibala ukuzinakekela xa unomama omtsha
Oomama abancinci bavame ukulibala ukuba kufuneka bazinakekele kunye nomntwana. Kukho into enokucinga ngayo ngokukhumbula xa isondlo sokugqibela komntwana sasinokuthi, ukuqinisekisa ukuba ukuma kwezingane kunye neengqungquthela zichanekile kwaye zibala i-diapers ezingcolileyo, unokushiya lula ukuhlala kwakho kwindawo emnyango.
Nangona kunjalo, kubalulekile ukuba ulandele iimfuno zakho kunye nomntwana wakho. Nazi ezinye izikhokelo zokutya, ukulahleka kwesisindo, ukuzivocavoca, kunye nococeko kumama abancancisayo.
Isondlo seMama oMbele
Ngelixa uncelisa, zama ukutya ukutya okunokulinganisela , uphuze amanzi amaninzi kwaye uthathe ama-calories angaphezu kwama-500 ngosuku . Ungadla nantoni na yonke into oyifunayo, kwaye unokuqhubeka nokuthatha i- vitamin yakho yokubeletha. Kukho iingqungquthela ezininzi kunye neengcamango ezinokuthi zijikeleze malunga nento oomama abancelisayo abamele bangayidli , kwaye unako ukuwayeka yonke into. Ungadla i-broccoli, i- garlic , i-anyanisi, ukutya okunesonka, i-citrus, kunye nekholethi.
Ngoku, kungakhathaliseki ukuba udla ntoni, ubisi lwakho lwebele luya kuba luhle kumntwana wakho. Kodwa, ukuba uyidla kakubi, uya kubingelela izondlo emzimbeni wakho ekubeni umzimba wakho uya kuthatha oko kufunekileyo ukwenza ubisi oluseseko olusesikweni.
Oku kunokukushiya uzive uphelelwe kwaye uphelile. Nangona kunjalo, ngokutya ukutya okwehlukeneyo nokwenza ukutya okulungileyo kunye nokukhethwa kwe-snack, unokukwazi ukugcina umzimba wakho uphilile kwaye uqinile ngelixa wenza ubisi lwebele. Kwaye, njengoko kukhankanywe ngasentla, oko akuthethi ukuba awukwazi ukufumana ukutya okungenamsoco. Ngokuqinisekileyo unako.
Jolisa nje ngokumodareyitha kunye nokutya okulinganiselayo.
Ukulahlekelwa kwesisindo noMama onesihlengikazi
Njengomama omncelisayo, unokuba unqwenela i-carbs, kodwa unokuba unqwenela ukunxiba ingubo yokubeleka. Ukuba udla ukutya okuqhelekileyo, kufuneka ulahlekelwe isisindo ngokuthe ngcembe (akukho ngaphezu kweyure 1 ngeveki ngumda okhuselekile). Oku kuphuculwa, ukulahleka kokunyuka okungekho nto kuya kubangela nayiphi na ingxaki kubonelelo lwakho lobisi lwebele. Kodwa, ukuba unqwenela ukulahla ngaphezu koko, kulungile ukulinda de ukuba umntwana wakho ubuncinane ubuncinane beenyanga ezimbini. Ngeenyanga ezimbini, ukunikezela ngobisi lwakho kunethuba lokumiselwa kwaye ukulahleka kwesisindo akuyi kuba yinto emangalisa umzimba wakho. A
Gcina ukhumbule ukuba sithetha ngokukhuseleka ngokukhululekile, kungekhona ukuphazamisa ukutya. Ngelixa uncelisa, akukhuselekile ukuya kwi-calorie eqinile yokunciphisa ukutya, kwaye akufanele usebenzise iipilisi zokulahlekelwa kwesisindo. Ubisi lwakho lobisi lwebele nobomi bakho bunokuchaphazeleka kakhulu. Ukuba ukhetha ukuqala inkqubo yokulahlekelwa kwesisindo, qiniseka ukuba udla okungenani i-1,800 khalori ngosuku kwaye ugqirha wakho ulandela inkqubela yakho.
Ukuzivocavoca nokuxilwa
Emva kokuba unomntwana wakho, kunokuvakalelwa ngathi kuya kuba yiminyaka ngaphambi kokuba uqhube ukuvotela. Kodwa, uqeqesho luyinxalenye ebalulekileyo inhlalakahle yakho njengomama oncelisayo.
Ngokuqinisekileyo, ngokukhathala kwamanqanaba okufikelela kwinqanaba elitsha, ukuqhuba i-5K mhlawumbi kungaphandle kombuzo. Nangona kunjalo, ukuthatha uhambo oluhle, luhamba ngokukhawuleza imihla ngemihla luyinto elula, ekhuselekayo eya kwandisa impilo yakho yempilo. Nazi ezinye zezikhokelo eziza kulandelwa ukuzenza njengomama oncelisayo.
- Unxilise umntwana wakho (okanye ipompo) ngaphambi kokuba uqale ukusebenzisa. Uqeqesho lwakho luya kuba lukhulu ngakumbi xa ubele amabele azalwanga ngobisi lwebele.
- Gqoka ibra efanelekileyo. Ufuna ukuxhaswa, kodwa awufuni ukuba ibhokhwe ibe yomelele okanye ibe ne-underwire. Nantoni na into ekhuselayo ebeka uxinzelelo olunzulu kwiisisu zakho zengxube ingabangela ubisi obisiweyo okanye i- mastitis .
- Hlala kakuhle, ngokukodwa kwishushu eshushu. Khumbula ukusela okungenani ama-ounces ama-64 ngosuku. Kwaye, ukuba ufungela kakhulu ngexesha lokusebenzisa umzimba, yisela kakhulu.
- Thatha okanye uhlambe amabele emva kokuba usebenze kwaye ngaphambi kokuba uncelise ukuba ususe isithukuthezi kwiibele kunye neengono zakho. Abasetyhini abaninzi baye baliva amabali malunga neentsana benqabile ukubelesa emva kokuba umama wabo asebenzise. Isizathu asihlangani nento yokwenziwa kobisi lwebele , kodwa ngakumbi kunye nelokuba ukuthunga kunobisi, kwaye iintsana ziyacinywa ngongcamango.
- Jabulela ukusebenza kwakho kunye nexesha-lakho. Thatha yonke imzuzu. Kwaye ngelixa wenza njalo, ikhemikhali yokuvuselela iimoya, i-serotonin, iya kukhutshwa emzimbeni wakho. Ngoko, nangona oku kuwukuphela kokuphuma kwakho ngosuku oluthile, uya kuva ngathi u-bucks wezigidi.
Ucoceko kunye noMama wokuThambisa
Kubalulekile ukuba uhlambuluke kakuhle xa uncelisa. Ucoceko olufanelekileyo luquka ukuhlamba okanye ukuhlamba imihla ngemihla nokucoca amabele akho. Kwaphela iminyaka, oomama abanononkcobi batshelwa ukuba bangahlambisi amabele kunye nesepha ngenxa yokuba beyomisa indawo yengono. Kodwa, ukuba usebenzisa isepha yokunyusa kwaye uyisuse kakuhle, oku akufanele kube yinkinga.
Xa uncelisa, kukho ii-oyile zendalo ezifihlakeleyo yi -Glands yaseMontgomery (ezincinane izibonda ezibonakalayo kwi-areola), ezikhusela iibhaktheriya ekuzaleni. Awufuni ukuphazamisa ezi zingqungquthela ekwenzeni umsebenzi wazo, ngoko ke uqaphele ukuhlamba amabele ngokulula. Kuyinto enenzuzo ukugubha ezinye zobisi zakho ubisi lwebele kwizithole zakho kwaye uvumele umoya omile kuba ubisi lwebele lubunempahla echasayo.
Gqoka i- bra ebusayo , esicocekileyo imihla ngemihla, kwaye uyitshintshe ngemini xa ipholile okanye imanzi. Yaye, ukuba unxibe iifolo zebele ukuze utywebe ubisi obusayo , qiniseka ukuba utshintshe rhoqo, ngokunjalo. Ibhokhwe emanzi okanye iimfesane zebhokhwe ezimanzi ezibekwe kwiibele zakho zingabangela ukuphazamiseka kwesikhumba. Ngaphezu koko, indawo efudumeleyo, enomanzi, ishukela yindawo efanelekileyo yebhakteria okanye imvubelo yokukhula.
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Isebe lezoLimo laseMerika. Iimfuno zeZondlo Ngethuba ukuxiliswa. KhethaMyPlate.gov. http://www.choosemyplate.gov/moms--astasting--nutrition-needs. Ihlaziywe ngoJanuwari 7, 2016.
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Ukuhlaziywa nguDonna Murray