Indlela Yokunciphisa Isisindo Ngemva Kokubeletha? Ukuncipha Kwesisindo Ngemva Kokukhulelwa

Abesifazane abaningi bazama kanzima ukwehlisa isisindo ngendlela enempilo ngemva kokukhulelwa. Ukunakekela umntwana osanda kuzalwa, ukuzivumelanisa nesimiso esisha, kuyinqubo ecindezelayo. 

Kodwa ngemva kokubeletha, uzodinga ukubuyela esisindweni esinempilo, ikakhulukazi uma uhlela ukukhulelwa futhi esikhathini esizayo.

esihlokweni "ukuba buthakathaka ngemva kokubeletha", "izindlela zokulahlekelwa isisindo ngemuva kokubeletha", "izindlela zokunciphisa isisindo ngemuva kokubeletha"kuzokhulunywa.

Kungani Ngisabukeka Ngikhulelwe?

Usanda kuthola umntwana kodwa usakhulelwe? Izizathu zokuthi kungani usabukeka ukhulelwe zihlanganisa:

Cabanga ngesisu sakho njengebhaluni. Njengoba ingane yakho ikhula, isisu sakho sizonwebeka kancane kancane. Ibhaluni ngeke liqhume lapho ingane yakho ingaphandle. Kunalokho, umoya ongaphakathi ebhaluni udedelwa kancane kancane. Futhi uma ubonile, amabhaluni avamise ukubamba umoya othile ngisho nalapho eba mancane futhi umoya omningi ungaphandle.

Ngemva kokuzalwa kwengane yakho, izinguquko zamahomoni emzimbeni zibangela ukuba isibeletho sibuyele kancane kancane esimweni saso sangaphambi kokukhulelwa. Nokho, kuthatha amasonto angu-7-8 ukuze isibeletho sibuyele kusayizi waso ovamile.

Phakathi nokukhulelwa kwakho, ukudla okweqile okudlayo ukondla ingane yakho kugcinwa kusesimweni samafutha.

Siyini Isisindo Somntwana?

Inani elinconywayo elokuthi umuntu ophile kahle akhule ngesisindo esisukela ku-11.5-16 kg ngesikhathi sokukhulelwa. 

Lokhu kukhula kwesisindo kuhlanganisa ingane, i-placenta, i-amniotic fluid, izicubu zamabele, igazi eliningi, ukukhuliswa kwesibeletho, kanye nezitolo zamafutha engeziwe. Amafutha engeziwe asebenza njengendawo yokugcina amandla okubeletha nokuncelisa.

Nokho, ukuzuza kwesisindo okwengeziwe kuzophumela emafutheni amaningi. Yilokhu abantu abavame ukubhekisela kukho ngokuthi "isisindo somntwana".

Cishe uhhafu wabesifazane bazuza isisindo esingaphezu kwesinconyiwe ngesikhathi sokukhulelwa. Imiphumela emibi yalokhu kukhuluphala ngokweqile imi kanje:

– Ukwanda kwengozi yokukhuluphala ngokweqile esikhathini esizayo.

– Ayanda amathuba okuba nesifo sikashukela nesifo senhliziyo.

– Ingozi yezinkinga iphezulu ekukhulelweni kwakamuva.

Kukhona ingozi enkulu yezempilo kwabesifazane abanesifo sikashukela sokukhulelwa.

Nakhu okudingeka kusetshenziswe ukuze ubuyele ebangeni lesisindo esinempilo ngokushesha ngangokunokwenzeka. izindlela zokulahlekelwa isisindo ngemuva kokubeletha...

Izindlela Zokunciphisa Isisindo Kwangemva Kokubeletha

bhekana namaqiniso

Omama abaningi abadumile baqala ukubonakala kuthelevishini besesimweni sabo esibuthakathaka ngemva nje kokuzalwa. Nakuba lokhu kudala umbono wokuthi kulula ukwehlisa isisindo ngemva kokubeletha, kufanele wazi ukuthi kungase kuthathe isikhathi ukuncipha ngemva kokubeletha. 

Kolunye ucwaningo, kwavela ukuthi abesifazane bathola isilinganiso sesisindo esingu-12-0,5 kg ngaphezulu kwezinyanga eziyi-3 ngemuva kokubeletha.

Olunye ucwaningo lwabesifazane abangu-831 luthole ukuthi u-40.3% uzuze ngo-2,5 ​​kilograms ngaphezu kwalokho abakuzuza ngesikhathi bekhulelwe. Ngaphezu kwalokho, i-14-20% yabesifazane ithole u-5 kg ​​ngaphezulu.

Kuya ngokuthi uzuze isisindo esingakanani ngesikhathi ukhulelwe, kunengqondo ukulinganisa ukuthi ungase wehle cishe ngo-4,5kg onyakeni owodwa kuya kwemibili.

Yiqiniso, ngokudla okuhle nokuzivocavoca umzimba, ungafinyelela noma yikuphi ukuncipha kwesisindo okufisayo. Nakuba inani lesisindo olahlekelwayo ngemva kokubeletha lingahluka, into ebaluleke kakhulu ukubuyela ebangeni lesisindo esinempilo.

Gwema ukudla okuphazamisekayo

ukudla okwethusayokukhona ukudla okunekhalori ephansi kakhulu okuhlose ukulahlekelwa isisindo esikhulu ngesikhathi esifushane kakhulu. 

Ngemva kokubeletha umntwana, kuyadingeka ukudla kahle ukuze umzimba ululame. Ngaphezu kwalokho, uma uncelisa, uzodinga ama-calories amaningi kunokuvamile.

Ukudla okunekhalori ephansi kungase kuntule imisoco ebalulekile, ngokunokwenzeka kukwenze uzizwe ukhathele. Lokhu kuphambene nalokho okudingayo lapho unakekela usana olusanda kuzalwa.

Uma ucabanga ukuthi isisindo sakho sisazinzile, ukudla kwekhalori kufanele kwehliswe ngama-kilojoule angaba ngu-500 ngosuku ukuze uzuze ukwehla kwesisindo esiphephile cishe ngo-0.5kg ngesonto.

Isibonelo, owesifazane odla ama-calories angu-2.000 ngosuku angadla ama-calories ambalwa angu-300 futhi ashise ama-calories angu-200 engeziwe ngokuzivocavoca, ehlisa ingqikithi yama-calories angu-500.

Ucwaningo lwabesifazane abancelisayo bathole ukuthi ukulahlekelwa lesi samba sesisindo akunayo imiphumela emibi ekukhiqizeni ubisi noma ukukhula kwengane.

Ncelisa ingane yakho ngobisi lwebele

ubisi lwebeleinikeza izinzuzo eziningi kumama nengane; lokhu kubandakanya:

Inikeza umsoco

Ubisi lwebele luqukethe zonke izakhamzimba ezidingwa ingane ukuze ikhule.

Isekela amasosha omzimba wengane 

Ubisi lwebele luqukethe amasosha omzimba abalulekile asiza ingane ukuba ilwe namagciwane kanye namagciwane.

Yehlisa usayizi wesibeletho

Ukuncelisa ibele kusiza izicubu zesibeletho zibuyele kusayizi wazo ojwayelekile ngokushesha ngemva kokubeletha.

Yehlisa ingozi yezifo ezinganeni

Izingane ezincela ibele zinengozi ephansi yokuba namaphaphu, isikhumba, ukukhuluphala ngokweqile, isifo sikashukela, i-leukemia kanye nesifo sokufa kwezinsana ngokuzumayo, phakathi kwezinye izifo.

Yehlisa ingozi kamama yesifo

uhlobo 2 sikashukela, umdlavuza webele, umdlavuza wesibeletho kanye ukucindezeleka kwangemva kokubeletha izingozi ziphansi.

Ngaphezu kwalokho, ukuncelisa kuye kwaboniswa ukukhuthaza ukwehla kwesisindo somama. Ocwaningweni lwabesifazane abancelisayo abangu-4.922, kutholwe ukuthi ababambiqhaza behle ngokwesilinganiso sesisindo esingu-1.68 kg ngaphezulu kwezinyanga eziyisithupha bebelethile uma kuqhathaniswa nabesifazane abanganceli. Ezinye izifundo ziveze imiphumela efanayo.

Bala amakhalori

Ukubala ama-calories kungakusiza ukuthi uthole ukuthi udla malini nokuthi ungaba nezinkinga kuphi ekudleni kwakho. 

Ngaphezu kwalokho, kusiza ukwenza isiqiniseko sokuthi uthola amakhalori anele ukuze unikeze amandla nokondleka okudingayo.

Ungakwenza lokhu ngokugcina idayari yokudla, usebenzisa uhlelo lokusebenza lokukhumbuza, noma ukuthatha izithombe zalokho okudlayo. 

Izinhlelo zokusebenza eziningi zeselula eziwusizo zikusiza ukuthi ulinganise amakhalori alokho okudlayo. Ukusebenzisa lezi zindlela kungasiza ukunciphisa ubukhulu bezingxenye futhi ukhethe ukudla okunempilo okukhuthaza ukulahlekelwa isisindo.

Yidla ukudla okune-fibrous

Ukudla ukudla okune-fiber ephezulu kuzosiza ekunciphiseni isisindo. Isibonelo, ucwaningo lwabantu abadala abangu-1,114 luthole ukuthi ukudla amagremu angu-10 we-fiber encibilikayo ngosuku kubangele ukuncipha kwamafutha esiswini ngo-3.7% esikhathini esiyiminyaka emihlanu.

Ifayibha encibilikayo ikusiza ukuthi uzizwe ugcwele isikhathi eside ngokunciphisa ukugaya nokunciphisa amazinga e-hormone endlala. 

Futhi, i-fiber encibilikayo ivutshelwa ibe ama-acid e-short-chain fatty emathunjini. Lokhu kwandisa amazinga amahomoni e-satiety cholecystokinin (CCK), i-glucagon-like peptide-1 (GLP-1), ne-peptide YY (PYY). Le miphumela ekugayeni ukudla iphinde inciphise ukudla kwekhalori ngokujwayelekile.

udle amaprotheni enempilo

Ukudla amaprotheni ekudleni kusheshisa imetabolism, kunciphisa isifiso sokudla kanye nokudla kwekhalori. Ucwaningo lubonisa ukuthi amaprotheni anemiphumela eminingi ye-thermic kunezinye izakhi.

Lokhu kusho ukuthi umzimba udla amandla engeziwe avela kokunye ukudla, okubuye kushise ama-calories engeziwe.

Amaprotheni aphinde akhuphule amahomoni e-satiety GLP-1, PYY kanye ne-CCK futhi akhuphule ihomoni yendlala. ghrelini icindezela isifiso sokudla. 

Isibonelo, ucwaningo oluthile lwathola ukuthi labo abadla ukudla okunamaprotheni angu-30% ngosuku badla amakholori angu-441 ambalwa uma kuqhathaniswa nokudla okunamaprotheni amancane. Imithombo yamaprotheni enempilo ihlanganisa inyama engenamafutha, amaqanda, inhlanzi, okusanhlamvu, amantongomane, imbewu nobisi.

Yidla ukudla okulula okunempilo

Ukudla onakho ekhaya lakho kungaba nomthelela omkhulu kulokho okudlayo. Ucwaningo lubonisa ukuthi amakhaya abantu abakhuluphele agcwele ukudla okunempilo kancane kunalawo asezindlini zabantu abanesisindo esinempilo.

njengemifino, amantongomane, izithelo neyogathi ukudla okulula okunempiloNgokuzigcina ekhaya, ungazisebenzisa lapho uzizwa ulambile.

Gwema ushukela owengeziwe kanye nama-carbohydrate acwengekile

Ushukela nama-carbohydrate acwengiwe kunama-kilojoule amaningi futhi ngokuvamile aphansi ngemisoco. Ngakho-ke, ukudla okuphezulu koshukela owengeziwe kanye nama-carbohydrate acolisisiwe kuhlotshaniswa nengozi eyengeziwe yokuzuza isisindo, isifo sikashukela, isifo senhliziyo kanye nomdlavuza othile.

Imithombo evamile kashukela ihlanganisa iziphuzo ezinoshukela, ijusi yezithelo, amaswidi azo zonke izinhlobo, ama-dessert, amakhekhe, amabhisikidi, amakhekhe, nezinye izinto ezibhakwayo.

Lapho ukhetha ukudla esitolo, funda amalebula. Uma ushukela ungenye yezinto zokuqala ohlwini, mhlawumbe kungcono ukuqhela kulowo mkhiqizo.

Ukudla ushukela kungancishiswa ngokugwema ukudla okugayiwe kanye nokudla okungokwemvelo okufana nemifino, imidumba, izithelo, inyama, inhlanzi, amaqanda, amantongomane neyogathi.

gwema ukudla okugayiwe

Ukudla okugayiwe kunoshukela omningi, amafutha angenampilo, usawoti kanye nama-calories, konke okungaphazamisa imizamo yakho yokwehlisa isisindo.

Lokhu kudla kuhlanganisa ukudla okusheshayo nokudla okupakishiwe okunjengama-chips, amakhukhi, izinto ezibhakwayo, uswidi, ukudla osekulungile. Futhi, ukudla okugayiwe kuyalutha kakhulu.

Unganciphisa inani lokudla okugayiwe ngokufaka ukudla okusha, okunomsoco.

kude notshwala

Utshwala bunama-kilojoule amaningi. Ngaphezu kwalokho, kuhlotshaniswa nokuzuza kwesisindo futhi kungaholela ekutheni amafutha amaningi agcinwe ezungeze izitho, ezaziwa nangokuthi imbangela yamafutha esiswini.

Utshwala bungabangela ukuncipha kwesikhashana komthamo wobisi lwebele komama abancelisayo. Ngaphezu kwalokho, utshwala bungadluliselwa enganeni yakho ngobisi lwebele.

Ngakho-ke, gwema utshwala ngenkathi uncelisa futhi ngesikhathi sokulahlekelwa isisindo.

Dala uhlelo lokuzivocavoca

Ukuzivocavoca okufana ne-cardio, ukuhamba, ukugijima, ukuhamba ngebhayisikili, nokuqeqeshwa kwesikhashana kusiza ukushisa amakhalori futhi kunezinzuzo eziningi zezempilo. Ukuzivocavoca umzimbaIthuthukisa impilo yenhliziyo, yehlise ubungozi nokuqina kwesifo sikashukela, futhi ingase inciphise ingozi yezinhlobo ezihlukahlukene zomdlavuza.

Nakuba ukuvivinya umzimba kukodwa akusizi ngokuncipha, uzozuza imiphumela ephumelelayo uma ukuhlanganisa nokudla okulinganiselayo.

amanzi anele

Ukuphuza amanzi anele kubalulekile kunoma ubani ozama ukwehlisa isisindo. Abacwaningi bathole ukuthi abesifazane abakhuluphele abaphuza ilitha elilodwa noma ngaphezulu lamanzi ngosuku balahlekelwa u-1kg owengeziwe ezinyangeni ezingu-12.

Ukuphuza amanzi kunciphisa isifiso sokudla kanye nokudla kwekhalori. Kwabesifazane abancelisa ibele, ukusetshenziswa kwamanzi kubaluleke kakhulu ukuze kubuyiselwe uketshezi olulahleke ngokukhiqizwa kobisi.

Ukuhlose ukuphuza okungenani amalitha angu-2 amanzi ngosuku kuzosiza ukwehlisa isisindo, nakuba abanye besifazane abancelisayo noma abavocavoca umzimba bedinga okwengeziwe.

lala ngokwanele

Ukuqwasha kuthinta kabi isisindo somzimba. Ukubuyekezwa komama nokulala kwabonisa ukuthi ukuqwasha kwakuhlobene nokukhuluphala ngokweqile ngemva kokukhulelwa.

Lobu budlelwano bungasebenza nakubantu abadala bebonke. Ezifundweni ezingu-13 kubantu abadala, abangu-8 bathola ukuthi ukuqwasha kuhlotshaniswa nokukhuluphala.

Kumama abasha, ukulala ngokwanele kungaba nzima. Amasu angasiza ahlanganisa ukulala lapho ingane ilele nokucela usizo lomndeni nabangane.

cela usizo

Ukuba ngumama omusha kuyisimo esinzima kakhulu futhi esidinga kakhulu. Ukuqwasha nokucindezeleka kungase kunqobe, futhi omama abangu-15% baba nokucindezeleka kwangemva kokukhulelwa.

Uma uzizwa ucindezelekile noma ukhathazekile noma uzabalaza ukubhekana nesimo, ungesabi ukuthola usizo. Cela usizo abangani bakho nomndeni wakho.

Uma udinga usizo olwengeziwe, ungafuna usizo kudokotela, isazi sezokudla noma isazi sokusebenza kwengqondo.

Ngenxa yalokho;

Ukuthola isisindo esengeziwe ngemva kokukhulelwa kuvamile. Nokho, ukubuyela esisindweni esinempilo kunenzuzo empilweni yakho nasekukhulelweni kwesikhathi esizayo.

ukwehla kwesisindo ngemuva kokubelethaIndlela engcono kakhulu neyimpumelelo yokukhulelwa ukudla okunempilo, ukuncelisa ibele nokuzivocavoca.