Indlela yokunciphisa ubunzima emva kokubeleka? Ukuncipha kobunzima emva kokukhulelwa

Abasetyhini abaninzi bazama kanzima ukunciphisa umzimba ngendlela enempilo emva kokukhulelwa. Ukunyamekela usana olusandul’ ukuzalwa kunye nokulungelelanisa indlela entsha yesiqhelo yinkqubo enzima. 

Kodwa emva kokubeleka, kuya kufuneka ubuyele kwisisindo esinempilo, ngakumbi ukuba uceba ukukhulelwa kwakhona kwixesha elizayo.

kwinqaku "Ukulahlekelwa ubunzima emva kokuzalwa", "iindlela zokunciphisa umzimba emva kokuzalwa", "iindlela zokunciphisa umzimba emva kokubeleka"iya kukhankanywa.

Kutheni Ndisabonakala Ndikhulelwe?

Usanda kufumana umntwana kodwa usakhulelwe? Nazi izizathu zokuba usabonakala ukhulelwe:

Cinga ngesisu sakho njengebhaluni. Njengoko umntwana wakho ekhula, isisu sakho sizolula kancinci. Ibhaluni ayisayi kugqabhuka xa umntwana wakho ephuma. Endaweni yoko, umoya ongaphakathi kwibhaluni uphuma kancinci kancinci. Kwaye ukuba uyaqaphela, iibhaluni zidla ngokuwugcina umoya nokuba uncinci kwaye uninzi lomoya ungaphandle.

Emva kokuba umntwana wakho ezelwe, utshintsho lwehomoni emzimbeni lubangela ukuba isibeleko sibuyele ngokuthe ngcembe kwisimo saso sangaphambi kokukhulelwa. Nangona kunjalo, kuthatha iiveki ezi-7-8 ukuze isibeleko sibuyele kubukhulu baso obuqhelekileyo.

Ukutya okugqithisileyo okutyayo ukondla usana lwakho ngexesha lokukhulelwa kwakho kugcinwa kuhlobo lwamafutha.

Yintoni Ubunzima Bomntwana?

Isixa esicetyiswayo sokuba umntu onempilo afumane ubunzima ngexesha lokukhulelwa phakathi kwe-11.5-16 kg. 

Le nzuzo yobunzima ibandakanya umntwana, i-placenta, i-amniotic fluid, izicubu zamabele, igazi elingakumbi, ukwanda kwesibeleko, kunye neevenkile zamafutha angaphezulu. Amafutha ongezelelweyo asebenza njengendawo yokugcina amandla ekuzalweni nasekuncanciseni.

Nangona kunjalo, ukuzuza ubunzima obungakumbi kuya kubangela amanqatha amaninzi. Yiloo nto abantu abadla ngokubhekisela kuyo ngokuthi "ubunzima bomntwana."

Ngethuba lokukhulelwa, ngaphezu kwesiqingatha sabasetyhini bafumana ubunzima obuninzi kunomlinganiselo ocetyiswayo. Iziphumo ezibi zolu bunzima bugqithileyo zezi zilandelayo:

– Umngcipheko wokuba utyebe kakhulu kwixesha elizayo uyanda.

– Umngcipheko wesifo seswekile nesifo sentliziyo uyanda.

– Umngcipheko weengxaki uphezulu ekukhulelweni okulandelayo.

– Kukho umngcipheko wezempilo ophezulu kwabasetyhini abanesifo sikashukela sokukhulelwa.

Nanga amanyathelo ekufuneka uwalandele ukuze ubuyele kuluhlu lobunzima obusempilweni ngokukhawuleza: iindlela zokulahlekelwa kwesisindo emva kokubeleka...

Iindlela zokuLahla ubunzima emva kokubeleka

yiba nengqiqo

Oomama abaninzi abadumileyo baqalisa ukubonakala kumabonwakude bekwimeko ebhityileyo kamsinya nje emva kokuba bebelekile. Nangona oku kubonakala ngathi kulula ukunciphisa umzimba emva kokuzalwa, kufuneka wazi ukuba ukunciphisa umzimba emva kokuzalwa kunokuthatha ixesha. 

Olunye uphononongo lwafumanisa ukuba abasetyhini bazuza umyinge we-12-0,5 kg ubunzima obuninzi kwiinyanga ezili-3 emva kokubeleka.

Olunye uphononongo kubasetyhini abangama-831 lufumanise ukuba i-40.3% yafumana iikhilogram eziyi-2,5 ngaphezulu kunaleyo abayifumene ngexesha lokukhulelwa. Ukongeza, i-14-20% yabasetyhini bafumana i-5 kg ​​ngaphezulu.

Ngokuxhomekeke kubungakanani bobunzima obufumeneyo ngexesha lokukhulelwa, kusengqiqweni ukuqikelela ukuba unokuphulukana ne-4,5 kg kunyaka omnye ukuya kwemibini.

Ewe, ngokulandela inkqubo yokutya efanelekileyo kunye nokuzilolonga, unokufezekisa nayiphi na ilahleko yobunzima obunqwenelayo. Nangona umlinganiselo wobunzima olahlekelwa ngawo emva kokubeleka unokwahluka, eyona nto ibalulekileyo kukubuyela kuluhlu lobunzima obusempilweni.

Kuphephe ukutya okutyayo

ukutya okothusayokukutya okunekhalori ephantsi kakhulu ezijolise ekulahlekeni izixa ezikhulu zobunzima ngexesha elifutshane kakhulu. 

Emva kokuzalwa komntwana, kuyimfuneko ukutya kakuhle ukuze umzimba uphile. Ukongeza, ukuba uncelisa, uya kufuna iikhalori ezininzi kunesiqhelo.

Ukutya okunekhalori ephantsi kunokungabikho izondlo ezibalulekileyo kwaye kuya kukwenza uzive udiniwe. Oku kuchasene ngqo nento oyifunayo xa unyamekela usana olusanda kuzalwa.

Ukucinga ukuba ubunzima bakho busazinzile, ukutya kwekhalori kufuneka kuncitshiswe malunga neekhalori ezingama-500 ngosuku, okukhokelela ekulahlekeni kobunzima obukhuselekileyo malunga ne-0.5 kg ngeveki.

Umzekelo, ibhinqa elitya iikhalori ezingama-2.000 ngosuku linokutya iikhalori ezimbalwa ezingama-300 kwaye litshise iikhalori ezingama-200 ngokuzilolonga, nto leyo ekhokelela ekunciphiseni ngokupheleleyo kweekhalori ezingama-500.

Kubafazi abancancisayo, uphando luye lwafumanisa ukuba ukulahlekelwa kwesi sixa sobunzima akunamiphumo emibi kwimveliso yobisi okanye ukukhula komntwana.

Yondla usana lwakho ngobisi lwebele

ubisi lwebeleibonelela ngeenzuzo ezininzi kumama nosana; ezi ziquka:

Ibonelela ngesondlo

Ubisi lwebele lunazo zonke izondlo ezifunekayo ekukhuleni komntwana.

Ixhasa amajoni omzimba osana 

Ubisi lwebele luqulethe izilwa-buhlungu ezibalulekileyo ezinceda umntwana ukuba alwe neentsholongwane kunye neebhaktheriya.

Yehlisa ubungakanani besibeleko

Ukuncancisa kunceda i-uterine tissue ibuyele kubukhulu bayo obuqhelekileyo ngokukhawuleza emva kokuzalwa.

Yehlisa umngcipheko wesifo kwiintsana

Iintsana ezincancisayo zinomngcipheko omncinci wemiphunga, ulusu, ukutyeba, isifo seswekile, i-leukemia kunye nesifo sokufa komntwana ngokukhawuleza, phakathi kwezinye izifo.

Yehlisa umngcipheko wokuba ngumama wesifo

Uhlobo lwe-2 yeswekile, umhlaza webele, umhlaza we-ovari kunye ukudakumba emva kokubeleka imingcipheko isezantsi.

Ukongezelela, ukuncelisa kuye kwaphawulwa ukuxhasa ukulahleka kobunzima bomama. Olunye uphononongo lwabafazi abancancisayo abangama-4.922 bafumanisa ukuba abathathi-nxaxheba balahlekelwa ngumyinge we-1.68 kg ubunzima obuninzi kwiinyanga ezintandathu emva kokuzalwa kunabasetyhini abangazange bancancise. Olunye uphononongo luvelise iziphumo ezifanayo.

Bala iikhalori

Ukubala iikhalori kunokukunceda ukuba ufunde ukuba utya kangakanani kwaye iindawo ezinengxaki ekutyeni kwakho zinokuba ziphi. 

Ngaphezu koko, kuyanceda ukuqinisekisa ukuba ufumana iikhalori ezaneleyo ukunika amandla kunye nesondlo esifunekayo.

Unokwenza oku ngokugcina idayari yokutya, usebenzisa i-app yesikhumbuzo, okanye ukuthatha iifoto zento oyityayo. 

Usetyenziso oluninzi oluluncedo lweselula lunceda ukulinganisa iikhalori zento oyityayo. Ukusebenzisa obu buchule bunokunceda ukunciphisa ubungakanani bezabelo kwaye ukhethe ukutya okunempilo okukhuthaza ukwehla kobunzima.

Yitya ukutya okunefayibha

Ukutya ukutya okuphezulu kwifiber kuya kukunceda unciphise umzimba. Ngokomzekelo, uphando lwabantu abadala be-1,114 lufumene ukuba ukutya i-10 grams ye-fiber e-soluble ngosuku kubangele ukuhla kwe-3.7% kumafutha esisu kwisithuba seminyaka emihlanu.

Ifiber enyibilikayo ikunceda ukuba uzive ugcwele ixesha elide ngokucotha ukugaya kunye nokunciphisa amanqanaba ehomoni yendlala. 

Ukongeza, ifayibha enyibilikayo ivundisiwe emathunjini ibe yi-short-chain fatty acids. Oku kwandisa amanqanaba eehomoni zokuhlutha i-cholecystokinin (CCK), i-glucagon-like peptide-1 (GLP-1) kunye ne-peptide YY (PYY). Ezi ziphumo kwi-digestion nazo zinciphisa ukuthathwa kwekhalori ngokubanzi.

Yidla iiprotheyini ezinempilo

Ukutya iiprotheyini ekudleni kukhawuleza imetabolism, kunciphisa ukutya kunye nokutya kwekhalori. Uphando lubonisa ukuba iprotheni inefuthe elikhulu le-thermic kunezinye izondlo.

Oku kuthetha ukuba umzimba usebenzisa amandla amaninzi avela kokunye ukutya, nto leyo etshisa iikhalori ezininzi.

Iprotheyini ikwanyusa iihomoni zokuhlutha i-GLP-1, i-PYY kunye ne-CCK kwaye yonyusa amanqanaba ehomoni yendlala. ghrelini Icinezela umdla wokutya ngokunciphisa umdla wokutya. 

Ngokomzekelo, uphando oluthile lufumene ukuba abantu abatya ukutya okuqukethe i-30% yeprotheyini badla i-441 yeekhalori ezimbalwa ngosuku xa kuthelekiswa nokutya okuqukethe iprotheni encinci. Imithombo yeprotheyini esempilweni ibandakanya inyama ebhityileyo, amaqanda, intlanzi, iimbotyi, amandongomane, imbewu kunye nobisi.

Yitya amashwamshwam asempilweni

Ukutya onakho kwikhaya lakho kunokuba nempembelelo enkulu kwinto oyityayo. Uphando lubonisa ukuba amakhaya abantu abatyebe ngokugqithiseleyo azaliswe kukutya okungeyompilo kangako kunamakhaya abantu abakuluhlu lobunzima obusempilweni.

njengemifuno, amandongomane, iziqhamo kunye neyogathi amashwamshwam anempiloUngazigcina ekhaya kwaye uzitye xa uziva ulambile.

Gwema iswekile eyongezelelweyo kunye ne-carbohydrates ecocekileyo

Iswekile kunye neecarbohydrates ezisulungekileyo zineekhalori ezininzi kwaye zihlala zisezantsi kwizondlo. Ngokufanelekileyo, ukuthathwa okuphezulu kweswekile eyongeziweyo kunye ne-carbohydrates esulungekileyo kunxulunyaniswa nomngcipheko wokufumana ubunzima, isifo seswekile, isifo sentliziyo kunye nomhlaza.

Imithombo eqhelekileyo yeswekile ibandakanya iziselo ezineswekile, ijusi yeziqhamo, ilekese yazo zonke iintlobo, izimuncumuncu, iikeyiki, iibhiskithi, iipastries kunye nezinye izinto ezibhakiweyo.

Xa ukhetha ukutya kwivenkile yegrosari, funda iilebhile. Ukuba iswekile yenye yezinto zokuqala kuluhlu, mhlawumbi kungcono ukuhlala kude naloo mveliso.

Ukutya kweswekile kunokuncitshiswa ngokuphepha ukutya okucwangcisiweyo kunye nokutya okungokwemvelo okufana nemifuno, imifuno, iziqhamo, inyama, intlanzi, amaqanda, amantongomane kunye neyogathi.

Kuphephe ukutya okugayiweyo

Ukutya okucutshungulwayo kuphezulu kwiswekile, amafutha angenampilo, ityuwa, kunye neekhalori, zonke ezinokuthi zithintele iinzame zakho zokunciphisa umzimba.

Oku kutya kubandakanya ukutya okukhawulezayo kunye nokutya okupakishiweyo okufana neetshiphusi, iiqebengwana, izinto ezibhakiweyo, iilekese, kunye nokutya okusele kulungiselelwe. Ukongezelela, ukutya okugayiweyo kukonga kakhulu.

Unokunciphisa inani lokutya okucutshungulwayo ngokutshintsha ukutya okutsha, okunomsoco.

khwebuka etywaleni

Utywala buphezulu kakhulu kwiikhalori. Ukongezelela, ihambelana nokunyuka kwesisindo kwaye kunokukhokelela ekugcinweni kwamafutha amaninzi malunga nezitho, ezaziwa ngokuba yimbangela yesisu esiswini.

Utywala bunokubangela ukuhla okwethutyana kumthamo wobisi lwebele koomama abancancisayo. Utywala bunokukhutshelwa usana lwakho ngobisi lwebele.

Ke ngoko, hlala kude notywala ngelixa uncancisa kwaye ngexesha lokuncipha kwesisindo.

Yenza inkqubo yokuzilolonga

Ukuzivocavoca okunje nge-cardio, ukuhamba, ukubaleka, ukukhwela ibhayisekile kunye noqeqesho lwekhefu kunceda ukutshisa iikhalori kwaye ube neenzuzo ezininzi zempilo. ZilolongeIphucula impilo yentliziyo, inciphisa umngcipheko nobunzulu besifo seswekile, kwaye inokunciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza.

Nangona umthambo wodwa ungakuncedi ukuba unciphise umzimba, uya kufumana iziphumo ezisebenzayo ngakumbi ukuba udibanisa kunye nokutya okunokulinganisela.

amanzi aneleyo

Ukusela amanzi ngokwaneleyo kubalulekile kuye nabani na ozama ukunciphisa umzimba. Abaphandi bafumanisa ukuba abafazi abakhulu kakhulu abasela ilitha ye-1 okanye ngaphezulu kwamanzi ngosuku balahlekelwa yi-12 kg eyongezelelweyo kwiinyanga ezili-2.

Ukusela amanzi kunciphisa ukutya kunye nokutya kwekhalori. Kwabasetyhini abancancisayo, ukuhanjiswa kwamanzi kubaluleke kakhulu ukubuyisela ulwelo olulahlekileyo ngokuvelisa ubisi.

Ukuzimisela ukusela ubuncinane iilitha ezi-2 zamanzi ngosuku kuya kunceda ekunciphiseni umzimba, nangona abanye abafazi abancancisayo okanye abenza umthambo omninzi bafuna ngakumbi.

lala ngokwaneleyo

Ukuphuthelwa kuchaphazela kakubi ubunzima bomzimba. Uphononongo loomama kunye nokulala lubonise ukuba ukuphuthelwa kwakudityaniswa nokuzuza ubunzima emva kokukhulelwa.

Olu dlelwane lusenokusebenza nakubantu abadala ngokubanzi. Izifundo ezisi-13 kwezili-8 kubantu abadala zafumanisa ukuba ukuphuthelwa kunxulunyaniswa nokuzuza ubunzima.

Koomama abatsha, ukulala ngokwaneleyo kunokuba nzima. Iindlela ezinokuthi zincede ziquka ukulala xa umntwana wakho elele kwaye ucele uncedo kusapho kunye nabahlobo.

cela uncedo

Ukuba ngumama omtsha yimeko enzima kakhulu efuna ukusebenza okuphezulu. Ukuphuthelwa nokuxinezeleka kusenokukongamela, kwaye i-15% yoomama iba nodandatheko emva kokukhulelwa.

Ukuba uziva uxinezelekile okanye unexhala okanye uyasokola, musa ukoyika ukufumana uncedo. Cela uncedo kubahlobo nakusapho lwakho.

Ukuba ufuna uncedo olungakumbi, unokufuna uncedo kugqirha, i-dietitian okanye i-psychologist.

Ngenxa yoko;

Ukufumana ubunzima obongezelelweyo emva kokukhulelwa kuqhelekileyo. Nangona kunjalo, ukubuyela kwisisindo esinempilo kunenzuzo kwimpilo yakho kunye nokukhulelwa kwexesha elizayo.

ukwehla kobunzima emva kokubelekaEyona ndlela ilungileyo nenempumelelo kukutya okunempilo, ukuncancisa kunye nokuzilolonga.