Kungakapheli izinyanga eziyisishiyagalolunye, uthola isisindo, futhi udinga inani elifanayo lezinyanga ukuliphonsa futhi ungalimazi impilo yakho kanye nesibalo sakho ngesikhathi esifanayo. Ngokusho kwalo mqondo, umama okhulelwa udinga amanye ama-khalori angama-600 ngosuku ukuqinisekisa ukudla okunempilo yena nomntanakhe. Uma ngaphambi kokuba ukhulelwe futhi ngesikhathi isisindo sakho singaphansi kwesimiso esijwayelekile, uzodinga amakholori amaningi, uma isisindo singaphezu kwendabuko, uzodinga amakholori ambalwa, kanti amafutha amaningi kakhulu azosetshenziswa kancane kancane futhi ancishiswe.
Ngesikhathi se-lactation, ukusebenza kahle kwe-metabolism kwanda, ngoba inani lamakholori aphakanyisiwe lingasetshenziswa. Ukunciphisa konke ngenkathi usondla umntwana, udinga ukuthola amakholori owudinga.
Isisindo ngesikhathi sokulahlwa
Uhlelo lokulahlekelwa kwesisindo esiphephile
Uzokwazi ukunikeza wena nomntanakho ukudla okunempilo efanele. Omama abahlengikazi banconywa ukuba badle amakholori angu-2000 ngosuku, ukwakheka kokudla kufanele kube nokulinganisela. Uma kunokuqukethwe okuphansi kwekhalori, omama abaningi abahlengikazi ngeke bathole inani elidingekayo lama-kilojoule ukuqinisekisa impilo enhle nenhlalakahle.
Beka umgomo, umgomo wangempela ukuncipha kancane kancane isisindo ngo-1 kg ngenyanga, futhi uma ubukhulu ngokweqile ngaphambi kokukhulelwa, khona-ke udinga ukunciphisa kancane kancane, futhi ungaphansi kuka-1 kg, uma isisindo sakho singaphansi kwesimiso.
Umsebenzi womzimba
Ngosuku, nikeza ihora elilodwa lesikhathi sakho ekuzikhandleni ngokomzimba. Kufanele kube imisebenzi enjalo engokwenyama ongayithokozela futhi ingakuvumeli ukuba uhlukaniswe nengane, cishe cishe ngeke ushiye amakilasi. Ukuze umama ube nokuzivocavoca okulula okuhambayo angakwazi ukuhamba nomntwana esicelweni seshayela, okungenani ihora ngosuku. Ukuhamba okusheshayo, lapho ingane isendleleni, ishisa amakholori angu-400. Khona-ke umthwalo ongokwenyama nokudla okuncane kokunye ukudla, ngokulahlekelwa kwama-khalori angu-500 ngosuku, kanye neviki lama-calories angu-3 500, kuzonciphisa isisindo sakho ngamagremu angu-400 ngesonto. Ukuzivocavoca umzimba kufanele kwenziwe ngemuva kokuncelisa ingane, ngoba emva kwalokho amabele abe yize futhi angeke abe nzima kakhulu. Ngomthwalo omkhulu ngokomzimba, udinga ukugqoka ibra elizosekela kahle isifuba, futhi ungagcini ama-nipple, sebenzisa amaphasidi athambile.
Ifomu elihle lomsebenzi wokuzibhukuda ibhukuda. Abanye besifazane, bebasebenzisa izinsuku ezingaphezu kwezinsuku ezimbili ngesonto, bakhononda ukuthi bancishisiwe ubisi. Ekuzivocavoca lapho amahlombe asebenza khona, isibonelo, uma eqa ngokusebenzisa uchungechunge, okuqukethwe kwe-lactic acid ebisi lwebele kungakhula futhi izingane ziyanqikaza ukuncelisa ubisi obunjalo ngemva kokumama. Ngakho-ke, ingane idinga ukudliwa ngaphambi kwamakilasi, kuyoba ngcono ingane kanye nomama. Futhi umama ngamunye olahlayo angayeluleka uhlobo olunjalo lokuzivocavoca umzimba olufanele lo wesifazane.
Qopha imiphumela
Uma wehlisa isisindo kancane, uzizwa uhle, kanti ingane ibonakala ijabule futhi ikhula kahle, ubisi lwebele aluyinciphisi, okusho ukuthi uthayipha inombolo efanele yamakorikhi kuwe.
Uma umama onesihlengikazi enesisindo esihle, kufanele adle amakhalori angu-500 ngosuku, ngaphandle kokufaka isisindo. Lesi sibalo sincike ekutheni isisindo sakho ngaphambi kokulahlwa sasingeke sikwanele noma ngokweqile, futhi sincike ekuziphatheni kwakho. Uma ngeviki ulahlekelwa isisindo esingaphezu kwesisindo esisodwa, mhlawumbe udla kancane kunesidingo. Kudingeka uxoxe nodokotela othintana nodokotela noma udokotela ukuze uthole ukudla okulinganiselayo. Futhi uma uqhuba uhlelo oluhleliwe futhi usaqhubeka uthola isisindo, cishe udla okuningi.
Futhi ekugcineni, ngesikhathi sokuncelisa, isisindo sakho siyokwehla ngo-1 kg ngenyanga. Lokhu kungabikho ukuzivocavoca umzimba okunamandla okwedlule ihora futhi uma kudla ama-khalori angu-2000 ngosuku. Konke lokhu ngeke kukulimaze wena nomntanakho.