Ukufumana isisindo somzimba ngexesha lokukhulelwa

Ngoku imigaqo yomdlalo iyalula ukutya kwakho. Kodwa yintoni na kwaye kufuneka udle kangakanani ukuze uhlale kwindawo ephezulu yesisindo? Makhe sibone! Yiyiphi enye inzuzo yokufumana ubunzima xa ukhulelwe?

Ukuba ngaphambili wawubukele ukuba ungayifumani iipounds ezingaphezulu, ngoku, ngokuchaseneyo, uyavuya ngokudibanisa rhoqo. Ukwenza ngokuchanekileyo! Ukujonga ukunyuka kobunzima, ulawulo kunye nekhosi yokukhulelwa. Emva koko, kwiintlobo ezininzi ukusuka kwondlo kuxhomekeke kwindlela umntwana eya kukhula kwaye aphuhlise ngayo. Ixesha lokulungisa isimo sengqondo kwiiprotheni, amafutha kunye nama-carbohydrate, unakekele umlinganiselo ochanekileyo, cinga ngesondlo esifanelekileyo. Kubaluleke kakhulu kuwe, nakumntwana. Ngoko ukususela etafuleni lakho namhlanje, luncedo kuphela, lunomsoco kwaye, ngokuqinisekileyo, iimveliso ezimnandi!

Kwindlela entsha

Inkomishi yekofu isidlo sakusasa, isantikidi yokutya sasemini kunye namazambane atsiweyo ngokudliwayo ... Imenyu enjalo ayihambisani nomama ozayo nangayiphi na indlela. Umzimba wakho ngokwawo uxelela ukuba kufuneka udle ngokwahlukileyo. Ukutshintshana iinkqubo ngexesha lokukhulelwa ukuya kwinqanaba elitsha ukukunika wena kunye nosana nayo yonke into oyifunayo. Musa nje ukuwa kulo mkhwa: musa ukuziphoqa ukuba udle ezimbini. Izidlo akufanele zitshintshe ngobuninzi, kodwa ngokwemigangatho efanelekileyo. Abaxhasi bacebisa ngekota yokuqala ukwenzela ukwandisa inani leekhalori ngo-200 kcal ngosuku, kwaye kwinqanaba lesibili nelithathu-kcal.

Indlela yokukhula iikhilogram

Kungakhathaliseki ukuba oogqirha abanomdla bafunda njani iipatheni zokufumana ubunzima, rhoqo xa beqinisekile: okokuqala, kuxhomekeke kwimimandla ethile yendalo. Abanye oomama bokamva bavakalelwa kukuba baye bafumana, ukususela kwiiveki zokuqala zokukhulelwa. Abanye, ngokuchaseneyo, balahlekelwa ngeli xesha ukuya kwiikilogram ezintathu. Ngokuqhelekileyo ngenxa yesoxicosis. Enyanisweni, kunzima ukutya ngokugqibeleleyo xa kukhankanyiswa ngephunga lokutya. Kodwa kule meko iyeza elifanelekileyo kukuba kunento elula ukuyidla. Utywala luya kuhlaziya. Kungekudala uzakulibala ngokupheleleyo. Ngokumalunga neveki ye-13 emzimbeni, i-estrogen, ejongene nesondlo, iyasebenza. Uya kunceda ukufumana nokufumana isisindo esifanelekileyo. Usana luqala ukukhula ngokunyanisekileyo ukusuka kwinyanga yesithathu ukuya kwinyanga yesine. Ukususela ngelo xesha, kuyinto eqhelekileyo yokongeza u-300-350 amagremu obunzima beveki nganye. Kodwa ngenyanga yesithoba, izikali zesikali ziya kuphazamiseka. Ngohlobo lwezinto, ulahlekelwe isisindo ngaphambi kokuzalwa ngo-0.5-1 kg. Ukuba ngaphambi kokukhulelwa kwakho, ubunzima bakho buphakathi kwemida eqhelekileyo, emva kweeveki ezingamashumi amane kunye nesazela esinokuthula, unokufumana i-11-16 kg. I-Thin ifanele ibuyisele ngaphezulu ukuhlawulela ukusilela kwesisindo (kwi-trimester yokuqala-malunga ne-0.8 kg ngenyanga, okwesibini - malunga ne-2.4 kg ngenyanga, kwisithathu-malunga no-2 kg ngenyanga). Oku kunjalo nokukhulelwa okubanzi. Emva koko, kuyimfuneko ukubonelela ngonikezelo oluncedo lwentsana nganye. Ngaba unzima kakhulu ngeepounds? Ngoko ke, jonga ngokucophelela ukufumana ubunzima. Yenza yonke into ukuze ingadluli kwi-7-11 kg. Ukuthintela kwamkelekile. Zonke ezi manani zikhokelo nje. Unako ukufumana ishedyuli yakho. Kwiveki enye uya kuphucula ngaphezulu, enye - incinci. Into eyona nto kukulawula isantya kwaye, xa kuyimfuneko, yilungise. Thatha umgaqo wokulinganisa nganye iveki, umzekelo, ngoLwesihlanu. Yenza ngcono kangcono kusasa ngesisu esingenalutho. Bhala phantsi idatha kwi-notebook kwaye ungakulibali ukuthabatha nawe kunye nokubonisana kwabasetyhini ukuze udibanise nomntwana wakho.

Isitokisi esiluncedo

"Kwenzeka ngokukhawuleza ukuba ikhule imvumba!" - ucinga, ukhangela itololo yeesikali. Ewe, ungumntu omhle. Kodwa akuzona zonke igrama zakho ezintsha eziza ngqo kuye. Masenze ukubala okufutshane! Umthamo wegazi emzimbeni wakho ukonge ngo-50% (ngoko, ujikeleza malunga ne-4 litre). I-placenta, i-uterus kunye ne-amniotic fluid i-2.5 kg. Yongeza kule nto isisindo sokwanda kwebele, isiphumo emzimbeni - kuya kuba ngu-2 kg. Ukongezelela, usuhlehlise ugcino lwamafutha, okuza kufuneka ngexesha lokukhulelwa, ukubeletha, kwaye ngexesha lokusondeza umntwana. Zinikezelwa ngokwemvelo kwimeko apho. Umzimba uza kuwusebenzisa kancane kancane. Musa ukuphikisana nendalo! Nangona izi sitoksi zivala kakhulu - 3-4 kg. Zonke iikhilogram ozifake ngandlela-nye ngenye indlela uye kwi-crumb for good. Oogqirha bayayilumkisa: ukuba uyadla kakubi kwaye akwanele, umntwana unokubonakala enqabileyo kwaye ebuhlungu, kuya kuba nzima kuye ukulungelelanisa kwiimeko ezintsha. Ngoko ke, qalisa indlela eya empilweni kunye nohlaziyo olufanelekileyo lwemenyu.

Abalingani abathathu

Kuzo zonke izinto ezincedo ezivela ekudleni, njengezitena, izitho zengane, inkqubo yakhe ye-musculoskelet, ifom. Ukulawula ukutya kwakho, unikela umntwana kuphela. Ngoko unethuba langempela lokuchaphazela impilo yakhe, ukukhula kunye nophuhliso. Abalinganiswa abasemgangathweni ngokutya okunokulinganisela ngamaprotheni, amafutha kunye ne-carbohydrate. Masizi kakuhle!

Yintoni esinayo ngokwecebo?

Ukunyuka kwe-weight of weight in one, kunye nakwezinye iindawo zithonya uxinzelelo. Kuba umama ozayo, oku kwamkelekanga. Ukwandisa ngokuthe ngcembe, udle amancinci amancinci ama-4-5 amaxesha ngosuku kunye nokuphazamiseka kwamaxesha angama-1.5. Ukuba uphoswa ixesha lokutya eliqhelekileyo, isifiso se-wolfish sisenokuvuka. Kule meko, kuya kuba nzima ukuziphoqa ukuba ulinde isaladi okanye isityalo semifuno. Ndifuna ukutya i-chocolatelethi yokuqala okanye ipayi. Kwaye awukwazi ukwenza oku. Ngoko ke, zama ukunamathela kumsebenzi wemihla ngemihla. Ngethuba lokuqala kuyinqwenela ukuhlala etafileni ngo-8: 9 ngehora ekuseni. Kwaye indebe yetiyi ayiyi kuyeka! Isidlo sakusasa kufuneka sibe nesondlo kunye nesigaba esiphakeme (i-cottage ushizi ngekhilimu omuncu, i-omelette ene-saladi okanye i-syrniki kunye nobusi). Uqhelwe kwi sandwich? Ewe, ngamanye amaxesha unako, kodwa ubenzela kuphela isinkwa esibalulekileyo, inyama ebilisiwe, ushizi, imifuno kunye nemifuno. Isidlo sasekuseni sesibini (esincinci i-casserole okanye i-muesli ene-yoghurt). Ukutya (iiyure eziyi-14 ukuya ku-15) kukuzaliswa ngokupheleleyo komzimba ngeekhalori. Zilungiselele kunye nesobho, kwaye okwesibini (irayisi kunye neeflanzi inyama, iifuno ezinkukhu). Ukutya isidlo - kungekudala kweeyure ezingama-18-19. Ngeli xesha kuncedo ukutya, umzekelo, ubumba lobisi. Kwaye ngaphambi kokuba ulale, yisele enye ingilazi ye yogurt okanye i-yazhenka.

Inkukhu: impilo, isondlo

Iiprotheni zinoxanduva lokukhula kobunzima bomzimba. I-amino acid engena kuzo yinto ephezulu "yesakhiwo". Ukwenza iintswelo zemihla ngemihla (i-110-120 g), kufuneka uphuze ubisi rhoqo, udle amaqanda, inyama, intlanzi, i-cottage cheese. Inyama iyona nto iphambili yeprotheni yezilwanyana. Kwaye, njengoko kuyaziwa, kuyimfuneko yokugcina umsebenzi oqhelekileyo wendalo yonke, ukwanda kwe-immunity, ukutshintshana kwiiseli kunye nokuhlaziywa kwazo. Ngako oko, kufuneka ukuba kube kukutya komfazi okhulelweyo. Okukhethileyo kukukhetha inkukhu. Ithenda, ilungile kwaye ilula. Ukuze ube nempilo enhle, wena kunye nosana lwakho oluzayo kufuneka imveliso efanelekileyo. Kubalulekile ukuba inyama ibe yendalo kunye nomgangatho. Ukulandela inyama kuluhlu lwezondlo yientlanzi, kufuneka kudliwe ubuncinane kabini ngeveki, kodwa kungekho rhoqo: ngokukhawuleza iyaba yintloni. Kodwa nge-shrimps eziqingqiweyo kunye nezinye iintlanzi zokutya zizilumke kakhulu - zinokubangela ukuphendula.

I-carbohydrate: ukutshintshwa okufunekayo

Ngethuba lokukhulelwa, izondlo ziyancetyiswa ukuba zithathe i-carbohydrate ekhawulezayo kunye neyocothayo. Ngenxa yoko, kwi-ts'ofile, iinqebengwane, i-pastries kufuneka ilahlwe. Umlinganiselo ofanelekileyo wamandla uza kunikwa ngesonka esivela kugugu olupheleleyo, ukutya okutya okuhlukahlukeneyo, i-pasta ukusuka kwingqolowa yenkomo, imifuno. Ndiyabulela kubo, izinga le-glucose emzimbeni linyuka kwaye lihlala ixesha elide. I-carbohydrate engancinci kufuneka yenze isiseko sokutya kwakho (350-400 g).

Akuyi kudla!

Ukungena kunye nemveliso yeemveliso akuyi kuba yimibimbi emzimbeni. Ziyafuneka kwakhona kwimpilo, njengeeprotheni kunye ne-carbohydrate. Kwimvelo kufuneka bafumane kwimithombo eyahlukeneyo (ukhilimu kunye neoli yemifino, ukhilimu omuncu). Amacandelo afana ne-margarine okanye isasazeka kwimenyu yakho enempilo ayifanelekanga nangayiphi indlela! Kodwa ioli yeoli okanye i-sunflower engaphenduliyo ikulungele ukuzalisa ama saladi. Kulinganiselwa ukuba 4 tbsp. Iipuni zale oli ziqulethe imfuno yemihla ngemihla yemifuno.

Ukunciphisa isantya

Kuthekani ukuba ubunzima bukhula ngokunyuka kunye nemida, kwaye ukutya akunciphisi? Hlangani i-sweet and flour! Xa ufuna into emnandi, iya kugcina i-cocktail okanye i-yogurt ngeziqhamo. Enye imfihlelo yanamhlanje yokulwa nama-fat deposits yafunyanwa ngabafundi bezondlo. Yaye yintoni na? Kwiklabishi! Ulungele nayiphi na ifomu - i-stewed, i-fresh, imuncu, kuba iyatshisa amafutha ngokugqibeleleyo. Ukuxhalabisa ngefomu ezilahlekileyo akufanelekanga. Sekude kuhlolwe: i-lactation yindlela efanelekileyo yokunciphisa umzimba. Zonke izitokhwe eziqokelelelwe ngaphezu kweenyanga ezili-9 zichithwa kancane kwimveliso yobisi. Ngenyanga unokulahleka ufike kwi-1 kg yesisindo. Kodwa enkulu inkulu, ixesha elide liya kubakho ukulwa nalo. Ngoko ke, ulindele umntwana, cinga ngokutya kwaye wenze kube luncedo kunokwenzeka. Oku kubalulekile kwimpilo yakho.

Ukuba umbane

Ukwanda okweqile kwindleko akusoloko kuhambelana nesondlo. Iikhilogram ezongezelelweyo nazo zivela ngenxa yokugcinwa kwamanzi emzimbeni. Oku kungenxa yomsebenzi weentso kwaye kukhokelela kwi-edema. Qaphela ukuba ukulinganisela kwamanzi kuqhelekileyo!

Ukunikezela ngokuhlalutya

Ukuba kukho nayiphi na into engathandabuzekiyo malunga nokuchithwa kwamanzi okuchanekileyo, balinganise ukuba utywala kangakanani kwaye ukhulu kangakanani. Kwakhona kubalulekile ukuthatha iimvavanyo zomchamo rhoqo. Ezi zifundo ziya kuncedisa ukuba yonke into ihambelana neentso. Ngamanye amaxesha, ngokwenene ubukhulu obukhulu bubangelwa urolithiasis kunye ne-pyelonephritis.

Kunele ukusela

Malunga no-2 ilitha ngosuku. Emva kweveki ye-20 (ukuya kwi-1.5 ilitha). Kodwa nangona kunjalo, gxininisa impilo yakho. I-Fluid ekudleni komfazi okhulelwe, awukwazi nje ukuwukhawulela.

Ityuwa ngokumodareyitha

Iidemon kwi-trimester yesithathu zincoma ngaphezu kwama-5-6 amagremu esityuwa ngosuku. Emva koko, i-sodium ikhuthaza ukugcinwa kwamanzi (nokuba usela amanzi amancinane) kunye nokubonakala kwe-edema.