Uma ngaphambili ubukele ukuthi ungazuze kanjani amakhilogremu engeziwe, manje, ngokuphambene nalokho, ujabule ngokuhlanganisa kwabo njalo. Yenza ngokulungile! Ukubuka ukwanda kwesisindo, ulawula kanye nenkambo yokukhulelwa. Phela, ngezindlela eziningi kusuka kokudla okuncike ekutheni ingane izokhula kanjani futhi ithuthukise. Sekuyisikhathi sokulungisa isimo sengqondo samaprotheni, amafutha nama-carbohydrate, unakekele isilinganiso sabo esifanele, cabanga ngokudla okunengqondo. Zibaluleke kakhulu kuwe, nangomntwana. Ngakho kusukela namuhla etafuleni lakho kuphela ewusizo, okunomsoco futhi, impela, imikhiqizo enhle!
Ngendlela entsha
Ikomishi yekhofi yokudla kwasekuseni, isangweji lesidlo sasemini namazambane othosiwe ngodla ... Imenyu enjalo ayihambisani nomama wesikhathi esizayo nganoma iyiphi indlela. Umzimba wakho ngokwawo utshela ukuthi kufanele udle ngokuhlukile. Ukushintshanisa izinqubo ngesikhathi ukhulelwe ukuya ezingeni elisha ukukunikeza wena kanye nengane nakho konke okudingayo. Vele ungawaleli le bait: ungaziphoqeleli ukuba udle ezimbili. Izitsha akufanele zishintshe ngokulinganisa, kodwa ngamagama afanelekayo. Izidakamizwa zeluleka ku-trimester yokuqala ukwandisa inani lama-khalori ngo-200 kcal ngosuku, futhi ku-kcal yesibili neyesithathu.
Indlela yokukhulisa ama-kilogram
Kungakhathaliseki ukuthi odokotela abanokudla bafunda kanjani amaphethini wokuzuza isisindo, njalo lapho beqiniseka: okokuqala, kuxhomeke eziciweni zomuntu ngamunye. Abanye omama esikhathini esizayo banomuzwa wokuthi baye bathola, kusukela amasonto okuqala okukhulelwa. Abanye, ngokuphambene nalokho, balahlekelwa kule nkathi kuze kube yizilogram ezintathu. Ngokuvamile ngenxa ye-toxicosis. Yiqiniso, kunzima ukudla ngokugcwele uma kuncibilikiswa ngephunga lokudla. Kodwa kulezi zindlela umuthi ongcono kakhulu ukuthi ube nokuthile okulula ukudla. Usizi luzophelelwa yisikhathi. Ngokushesha uzokhohlwa ngokuphelele ngakho. Cishe kusukela ngesonto lama-13 emzimbeni, i-estrogen, enesibopho sokudla, ivuliwe. Uzosiza ukuzuza futhi athole isisindo esifanele. Ingane iqala ukukhula ngenkuthalo kusukela ngenyanga yesithathu kuya kweyesine. Kusukela ngaleso sikhathi, kuvamile ukufaka ama-300-350 amagremu wesisindo njalo ngesonto. Kodwa ngenyanga yesishiyagalolunye, izilinganiso zezikali zizokwehluka kancane. Ngohlelo lwezinto, ulahlekelwe isisindo ngisho nangaphambi kokuzalwa ngu-0.5-1 kg. Uma ngaphambi kokukhulelwa kwakho, isisindo sakho sasingaphansi kwemikhawulo evamile, bese uthola amasonto angama-40 unembeza onokuthula, ungathola u-11-16 kg. Ubuncane kufanele buyiselwe ngaphezulu ukuze uhlawulele ukulahlekelwa isisindo (ku-trimester yokuqala - cishe u-0.8 kg ngenyanga, okwesibili - cishe 2.4 kg ngenyanga, okwesithathu - cishe 2 kg ngenyanga). Lokhu kuyiqiniso nokukhulelwa okuningi. Emva kwakho konke, kubalulekile ukuhlinzeka ngokuhlinzekwa okuwusizo kwengane ngayinye. Uke wazikhandla ngenkani ngamakhilogremu engeziwe? Ngakho, ikakhulukazi ubukele ngokucophelela ukuthola inzuzo. Yenza konke ukuze kungadluli 7-11 kg. Isivimbelo samukelekile. Zonke lezi zibalo ziyisiqondiso nje. Ungaba nesimiso sakho siqu. Ngeviki elilodwa uzothola okuningi, ngoba enye - ingaphansi. Into esemqoka ukulawula ijubane futhi, uma kunesidingo, ukuyilungisa. Thatha umthamo wokukala ngesonto lonke, isibonelo, ngoLwesihlanu. Yenza ngcono ekuseni ngesisu esingenalutho. Bhala phansi idatha encwadini futhi ungakhohlwa ukuthatha nawe ekubonisaneni kwabesifazane ukuthi uxoxe nodokotela wakho wezifo.
Isisetshenziswa esiwusizo
"Yeka ukuthi kukhula ngokushesha kangakanani imvuthuluka!" - ucabanga, ubheka umcibisholo wezilinganiso. Yiqiniso, ungumuntu omuhle. Kodwa akuzona zonke izigrama zakho ezintsha eziza ngqo kuye. Masenze ukubala okuncane! Umthamo wegazi emzimbeni wakho wanda ngama-50% (ngakho-ke, ujikeleza cishe amalitha angu-4). I-placenta, isisu kanye ne-amniotic fluid isisindo esingu 2.5 kg. Engeza kulokhu isisindo sesifuba esanda kakhulu, uketshezi emzimbeni - kuzoba ngu-2 kg. Ngaphezu kwalokho, usuhlehlisile ukugcinwa kwezinqolobane ezinamafutha, okuzodingeka ngesikhathi sokukhulelwa, ukubeletha, bese kuthi ngesikhathi sokunakekela ingane. Zinikezwa ngokwemvelo nje uma kwenzeka. Umzimba uzowasebenzisa kancane kancane. Ungaphikisani nemvelo! Nakuba lezi zitshalo zinzima kakhulu - 3-4 kg. Wonke ama-kilogram owafakile ngandlela-thile iya ku-crumb for good. Odokotela baxwayisa: uma udla kabi futhi enganele, ingane ingabonakala ibe mncane futhi ibuhlungu, kuyoba nzima ngaye ukuvumelanisa nezimo ezintsha. Ngakho-ke, qala indlela eya empilweni ngokubuyekezwa okunengqondo kwemenyu.
Amakhoradi amathathu
Kuzo zonke izinto eziwusizo ezivela ekudleni, njengezitini, izitho zomntwana, uhlelo lwakhe lwesishukela, ifomu. Ukulawula ukudla kwakho, unikeza ingane kuphela okungcono kakhulu. Ngakho unethuba langempela lokuthonya impilo yakhe, ukukhula nentuthuko yakhe. Abalingiswa abakhulu ekudleni okulinganiselayo kukhona amaprotheni, amafutha kanye nama-carbohydrate. Masifunde kangcono!
Yini esinayo ngokwemigomo?
Ukujubha kwesisindo sokuthi isisindo sinye, kanti nakwezinye izinto kuthonya ingcindezi. Kumama ozayo, lokhu akumukeleki. Ukuze ukwandise kancane kancane, udle izingxenye ezincane izikhathi ezingu-4-5 ngosuku ngeziphazamiso zamahora angaphansi kwama-1.5. Uma ungaphuthelwa isikhathi esivamile sokudla, isifiso se-wolfish singavuka. Kulesi simo, kuyoba nzima ukuphoqa ukuba ulinde isaladi noma isitshalo semifino. Ngifuna ukudla ushokolethi wokuqala noma uphase. Futhi awukwazi ukwenza lokhu. Ngakho-ke, zama ukunamathela esimisweni somthetho nsuku zonke. Okokuqala kuyisifiso sokuhlala etafuleni ngo-8: 9 ntambama ekuseni. Futhi indebe yetiye ngeke imeke! Ukudla kwasekuseni kufanele kube nokudla okunomsoco nokuphezulu (i-cottage shizi nge ukhilimu omuncu, i-omelette enesaladi noma i-syrniki enoju). Ijwayele amas sandwich? Yebo, ngezinye izikhathi ungakwenza, kodwa uwenze kuphela ngesinkwa esiwusizo, inyama ebilisiwe, ushizi, imifino nemifino. Isidlo sasekuseni sesibili sinokukhanya (i-casserole yemifino noma i-muesli ene-yoghurt). Ukudla (amahora angu-14 kuya ku-15) ukugcwaliswa komzimba ngekhalori. Zilungiselele wena kanye nesobho, kanti owesibili (irayisi enezinhlanzi zezinhlanzi, imifino enenkukhu). Kudla - kungakapheli amahora angu-18-19. Ngalesi sikhathi kuyasiza ukuba udle, isibonelo, ubisi lwebisi. Futhi ngaphambi kokulala, uphuze elinye ingilazi ye yogurt noma i-yazhenka.
Inkukhu: enempilo, enomsoco
Ama-proteins anesibopho sokukhula kwesisindo somzimba. I-amino acid engena kuyo iyinhloko yokwakha "eyakhiwe". Ukwenza isidingo samalanga amaprotheni (110-120 g), kufanele uphuze ubisi njalo, udle amaqanda, inyama, inhlanzi, i-cottage shizi. Inyama ingumthombo oyinhloko wesiprotheni sezilwane. Futhi, njengoba kuyaziwa, kuyadingeka ukugcinwa komsebenzi ovamile wenyama yonke, ukwandiswa kokuzivikela, ukushintshaniswa kwamaseli nokubuyekeza kwawo. Ngakho-ke, kufanele kube khona ekudleni owesifazane okhulelwe. Ikhethelo enhle kuwe inkukhu. It is tender, okumnandi futhi kalula kufakwe. Ukuze uthole impilo enhle, wena nezingane zakho ezizayo zidinga umkhiqizo omuhle. Kubalulekile ukuthi inyama ingokwemvelo kanye nekhwalithi. Ukulandela inyama ohlwini lwazo izakhi kunenhlanzi, kufanele kudliwe okungenani kabili ngesonto, kodwa hhayi ngokuphindaphindiwe: kuyashesha kuba yisithukuthezi. Kodwa ngama-shrimps afriziwe nezinye izilwane zasolwandle ziqaphele kakhulu - zingabangela ukusabela kwe-allergenic.
Ama-carbohydrate: ukushintshwa kuyadingeka
Ngesikhathi sokukhulelwa, izakhamuzi ziyalulekwa ukuba zithathele ama-carbohydrate okusheshayo ngokuphuza. Ngakho-ke, ushokoledi, amaqebelengwane, ama-pastries kufanele alahlwe. Inani elidingekile lamandla lizohlinzekwa ngesinkwa esivela kufulawa ophelele, okusanhlamvu okuhlukahlukene, i-pasta ephuma ngogayi kakade, imifino. Siyabonga, izinga le-glucose emzimbeni liphuma futhi lihlala isikhathi eside. Ama-carbohydrate aphansi kufanele abe isisekelo sokudla kwakho (350-400 g).
Ngeke kube namafutha!
Ukungena ngemikhiqizo yamafutha akuphenduli imibimbi emzimbeni. Zidinga futhi impilo, njengama-proteine kanye nama-carbohydrate. Ngomzimba kufanele bazuze emithonjeni ehlukene (ukhilimu namafutha yemifino, ukhilimu omuncu). Ama-substitutes afana ne-margarine noma asakazeka kwimenyu yakho enempilo ayifanele nganoma iyiphi indlela! Kodwa amafutha omnqumo noma i-sunflower engaphenduli kahle ukugcwalisa amasaladi. Kulinganiselwa ukuthi 4 tbsp. Amapuni ala mafutha anezidingo zansuku zonke zomzimba wamafutha.
Nciphise ijubane
Kuthiwani uma isisindo sikhula ngokukhipha imifino nemingcele, futhi isifiso asiyehli? Hlanganisa i-sweet and ufulawa! Uma ufuna okuthile okumnandi, kuzosindisa i-cocktail yezithelo noma i-yogurt ngezithelo ezicandiwe. Enye imfihlo yesimanje yokulwa nama-fat deposits yatholwa izondlo zanamuhla. Futhi kuyini? Esikhathini iklabishi! Kuhle kunoma yiluphi uhlobo - olutshontshiwe, olusha, olumuncu, ngoba lushisa amafutha ngokuphelele. Ukukhathazeka kakhulu ngamafomu alahlekile akufanelekile. Sekuyisikhathi eside kuhlolwe: i-lactation yindlela engcono kakhulu yokulahlekelwa isisindo. Zonke izinqolobane eziqoqiwe ngaphezu kwezinyanga ezingu-9 ziqedwa kancane kancane ekukhiqizeni ubisi. Ngenyanga ungalahlekelwa u-1 kg wesisindo. Kodwa okukhudlwana ubukhulu, kuyobe kudingekile ukulwa nalo isikhathi eside. Ngakho-ke, ukulindela umntwana, cabanga ngokudla futhi wenze kube ngusizo ngangokunokwenzeka. Lokhu kubalulekile empilweni yakho.
Uma uketshezi
Ukwanda okweqile kwesisindo akuhlotshaniswa njalo nokudla. Ama-kilogram engeziwe atholakala ngenxa yokugcina amanzi emzimbeni. Lokhu kungenxa yomsebenzi wezinso futhi kuholela ku-edema. Qaphela ukuthi ibhalansi yakho yamanzi ivamile!
Nika ukuhlaziywa
Uma kukhona ukungabaza mayelana nokushintshaniswa kwamanzi okufanele, bala ukuthi ungakanani amanzi ophuzayo nokuthi uphuma kangakanani. Kubalulekile ukuthatha izivivinyo zomchamo njalo. Ucwaningo olunjalo luzosiza ukuthi sinqume ukuthi konke kuhambisane nezinso. Ngezinye izikhathi, empeleni isisindo esikhulu sibangelwa urolithiasis ne-pyelonephritis.
Kwanele ukuphuza
Cishe 2 amalitha ngosuku. Ngemuva kweviki lama-20 (kufika ku-1.5 amalitha). Kodwa kunoma yikuphi, gxila empilweni yakho siqu. Umkhuhlane ekudleni owesifazane okhulelwe, awukwazi ukuwukhawulela.
Usawoti ngokulinganisela
Izidakamizwa ezi-trimester yesithathu zincoma ukuthi zingaphezu kwama-5-6 amagremu kasawoti ngosuku. Ngempela, i-sodium ikhuthaza ukugcinwa kwamanzi kagesi (ngisho noma uphuza amanzi amancane) nokubonakala kwe-edema.