Ukukhishwa esibhedlela, izinkinga zokuqala nengane, ekugcineni uthathe umoya futhi uzibukela esibukweni - futhi ushisiwe. "Umzimba wami awuke ube njalo!" - kancane ukuthi umama osemncane wadlulisa lokhu kwesaba.
Ufuna ukwazi iqiniso? Yebo, ngeke ube okufanayo. Kodwa futhi ungaba mncane!
ISIKHATHI SOKUBHALA
Isisindo sithola konke okukhulelwe. Kodwa la mapaundi angeziwe angeke abizwe ngokuthi awunakuqhathaniswa - umzimba ungaba ne-akhawunti ngayinye. I-4-4.5 kg iwela esibelethweni esikhulisiwe, i-1 kg - ebelethweni elungiselelwe uketshezi, 1.5 kg - ukwandisa ivolumu yegazi, i-1kg - kubomthamo ophelele we-flux intercellular. Engeza lapha isisindo somntwana (kusuka ku-2.5 kuya ku-4 kg) - futhi uthole isibalo esifanayo, esinconywa ukuba ungeze ngesikhathi sokukhulelwa, odokotela.
Ingabe izinombolo zakho aziguquki? Ngakho-ke, konke okungazange kuhlangane kungumphumela wokukhulelwa, kodwa lezo izingxenye ezimbili ze-ayisikhilimu ngesiraphu ezahamba naye, futhi iseluleko esiphuthumayo sikagogo "sokudla ezimbili."
Kunezinye izici. Okokuqala, omama abazayo bayahamba kancane: abanye baze bahambe ezinyangeni zamuva akulula. Okwesibili, isizinda se-hormonal sishintsha. I-progesterone ne-prolactin iqondisa umthamo we-metabolism ekuqoqweni kwamafutha.
Isibalo esiphelele: ukudla kokubili, ukwehla emsebenzini wokusebenza ngokomzimba, ushintsho emlandweni we-hormonal - futhi njalo amasonto amane. Sithemba ukuthi awulindele ukuthi zonke izikhilimu eziqoqiwe ngalesi sikhathi ziphele ngokuyisimangaliso ngosuku lokubeletha?
NGEZIKHATHI ZOKUPHILA, CALCULATE
Izinyanga eziyisishiyagalolunye wazuza isisindo. Ukuyibuyisela kabusha, kuhle futhi kuzothatha ezintathu trimester. Ngamunye wabo unezici zayo siqu.
I-trimester yokuqala. Wonke umuntu alele!
Yini okusha. Ngemva kokubeletha, kuvela izinto eziningi ezithakazelisayo. Okokuqala, ukuthi inkulumo ethi "izinsana zilele kuze kube amahora angu-15 ngosuku," ukuyibeka ngobumnene, akulona iqiniso. Ngisho nezinsana ezinomsoco zinomkhuba wokuphumula "amahlumela amafushane" futhi hhayi ukunikeza abazali ukuthula, imini noma ubusuku. Okwesibili, umama osemusha uyaqaphela ukuthi akuzange kube khona ukubuyela emlenzeni emafomu wangaphambilini, futhi uyasabisa.
Yini evimbela ukuncipha kwesisindo. Esikhathini se-hormonal sphere, i-prolactin ne-progesterone isaqhubeka. Ngakho-ke, isidlo sikhuliswa, kanti isisu nezinkalo zihlala endaweni yenkinga. Ukuntuleka kokulala, ukulala okuphakathi kanye nokulala okungezansi - esinye isici esivimbela ukunciphisa (hhayi kuphela kwabesifazane abakhulelwe).
Yini ezosiza ukulahlekelwa isisindo. Ukubeletha ngokwayo akusona isithiyo endleleni yokuvumelanisa. Uma lo msebenzi udluliselwa ngaphandle kokucindezeleka, ukwakhiwa kwe-lactation kubuyiselwe, isisindo esiningi singanqamuki kalula - empeleni amafutha asetshenziselwa ukwakhiwa ubisi. Ngokwesilinganiso, umzimba uhamba ngo-30-40 amagremu amafutha ngosuku.
Amathiphu. Umthetho wokuqala nokuqala akuyona ukuzama ukuhlala ngokudla okunzima. Kodwa ukuze uqhubeke udle ezimbili, futhi, akufanele kube. Omama abahlengikazi bavame ukwenza amaphutha afanayo: bazama ukudla ukudla okunamafutha amaningi (ukuze ubisi lunomsoco), bakhetha izingxenye ezinkulu kakhulu (ukuze ubisi lingabhidli), futhi ngisho nokulala nesangweji (ukuba nento yokudla ebusuku).
Eqinisweni, akukho ukuxhumana okuqondile phakathi kobisi nokudla komama!
Ukuvinjelwa kweprolactin akuxhomeki ekutheni udla kangakanani, kodwa emisebenzini yamanye amahomoni wesifazane - ikakhulukazi i-estrogen, ukuthi indlela yokuncelisa ibele imisiwe kahle kanjani, futhi nesimo sakho sengqondo-ngokomzwelo. I-mood nokulala kubaluleke kakhulu kunevolumu yesabelo - kokubili umama nomntwana.
I-trimester yesibili. Wonke umuntu uhambe!
Yini okusha. Ingane ikhulile ngokuphawulekayo. Ulinganisa ngokuphindwe kabili ngesikhathi sokuzalwa, ulala ngokulala (ukugaya kushintshiwe), kodwa okubaluleke kakhulu - uqala ukuhlola umhlaba ngenkuthalo! Ngomama indawo esengozini kunazo zonke ezinyangeni zokuqala ezintathu. Ngokwezibalo, okwamanje kungenzeka ukuthi ukucindezeleka kokuthunyelwa kwe-postpartum kwanda. Abantu abaningi ezinyangeni ezingaba yisithupha emva kokubeletha bacabanga ngokujulile ngokubukeka kwabo nokuthi ngabe sekuyisikhathi sokuhamba yini ekudleni.
Yini evimbela ukuncipha kwesisindo. Izazi ziyabona ukuthi isisindo somama osemncane, sizinzile ngemva kokubeletha, ngokuvamile siqala ukukhula ezinyangeni eziyisithupha nje! Futhi isizathu isimo sengqondo. Ukulungiswa kwe-hormonal eqhubekayo, futhi ingane isadinga amandla amaningi nokunakwa. Ukudla kulesi sigaba kuvame ukuholela ekunciphiseni amandla okusetshenziswa kwamandla, kunokuba kulahlekelwe isisindo. Umphumela, uma kunjalo, uhlale uncane kunalindelekile, bese-ukuphazamiseka, ukucindezeleka okubangelwa ukungakwazi ukuhlanganisa indima yomama omuhle nomfazi okhangayo.
Yini ezosiza ukulahlekelwa isisindo. Ukuhamba kwezingane. I-kid ngenkathi ihamba ngenjabulo igubha nxazonke, futhi umama uyahamba ngezinyawo amahora athile ngosuku.
Amathiphu. Ukugxila kugxile emzimbeni. Ngaphezu kokuhamba okukhulunywe kakade, kuyasiza ukwenza izivivinyo ekhaya. Kunezinkinga eziningi zomama nengane. Umsebenzi wabo oyinhloko ukwandisa ithoni ye-muscle. Amafutha emisipha eqeqeshiwe ayashisa ngokushesha, futhi isifiso sinciphisa. Ngaphezu kwalokho, umsebenzi womzimba kuyindlela engcono kakhulu yokubalekela ekucindezelekeni.
I-trimester yesithathu. Bonke badle kahle!
Yini okusha. I-kid isivele ihlulekile ukuhamba, ayikwazi ukushiywa yedwa ngomzuzu.
Yini evimbela ukuncipha kwesisindo. Isingeniso sokudla okuhambisanayo. Okwamanje ingane iqala ukunikeza ukudla "kwangempela". Futhi unike kancane - i-spoon-ezimbili, ngokunyuka ukwandisa ivolumu. Kodwa-ke, akekho ozopheka ingxenye encane ye-porridge - kuningi njalo. Futhi izimbiza ezincane kakhulu ezinezingane zokudla aziklanyelwe amathisipuni amabili.
Futhi umama uqala ukudla: musa ukunyamalala okuhle okufanayo! ..
Yini ezosiza ukulahlekelwa isisindo. Manje sekuyisikhathi sokucabanga ngokudla. Shintsha ukudla okunamafutha ngamafutha aphansi futhi ungakhohlwa ngezitsha ezicebile amaprotheni wesilwane, i-calcium nensimbi. Njengesizathu, thatha imifino, ubisi, i-cottage shizi, imikhiqizo yobisi omuncu, inyama enomfutho nenhlanzi. Futhi ukuze uthole ukudla okulula, yenza i-cocktail "yokulahlekelwa isisindo": hlanganisa isipuni se-fat-fat cottage shizi enesilazi se-fat-fat kefir, engeza isipuni se-buckwheat ebilisiwe kanye ne-muesli engakahleleki.
Umkhandlu. Amamama amaningi ancelisa unobuthakathaka be-chocolate namaqebelengwane. Ngakho umzimba ubonisa ukuntuleka kwama-carbohydrate. Ukuze ungafinyeleleki okumnandi, udle okusanhlamvu ngesibisi esiluhlaza, i-pasta kusukela kolweni kakade kanye nesinkwa sonke sikakolweni.
Ngalendlela yokwehlisa isisindo, isisindo sinciphisa ngo-1-2 kg ngenyanga. Ngakho, unyaka owodwa emva kokubeletha, ungalahlekelwa cishe ngamakhilogremu angu-15 - okushiwo udokotela!
IMITHETHO YOKUPHILA KOMAMA OYINGCWELE
Isigaba esisodwa: ungadli. Yidla kancane, okungukuthi, ngokuvamile ezinxenyeni ezincane, nangendlela efanayo nomntwana wakho - izikhathi ezingu-5-6 ngosuku.
Imithetho emibili: ungadli. Ukudla kwezingane kuyisoloriki kakhulu. Ungaqapheli ukuthi ungabuyiselwa kanjani kwezinye izingxenye ezibonakala zingenangqondo ze-curd ne-porridge!
Isimiso sesithathu: ungadlali. Akusasizo usizo: umzimba uzokwesaba futhi uqale ukwenza izinqolobane ngosuku lwemvula.
Isigaba sesine: ukuhamba okuningi. Okuhle - eyodwa nesigamu kuya emahoreni amabili ngosuku.
Isigaba sesihlanu: uvame ukugqoka ingane. Thenga i-kangaroo, nokubethela okungcono: nayo umthwalo usatshalaliswa ngokulinganayo, umgogodla awugcini ngokweqile.