Isicatshulwa esibhedlele, iingxaki zokuqala kunye nosana, ekugqibeleni uthathe umoya kwaye uzibukela kwisibuko "Andize ndibe nomnye umzimba wam!" - into encinci umama osemtsha wadlula loloyiko.
Ngaba ufuna ukwazi inyaniso? Ewe, awuyi kufana. Kodwa kwakhona unokuba ngumncinci!
UKUBHALWA KWESIKHATHI
Ubunzima buzuza bonke abakhulelweyo. Kodwa la mapaundi angaphezulu ayinakubizwa ngokuba angabonakaliyo-umzimba unokukwazi ukuphendula nganye. I-4-4.5 kg iwela kwi-uterus ekhulisiweyo, i-1 kg - kwibele ikulungiselelwe i-lactation, 1.5 kg - ukwandisa umthamo wegazi, i-1 kg - kwindleko epheleleyo ye-intercellular fluid. Yongeza apha ubunzima bomntwana (ukusuka kwi-2.5 ukuya kwi-4 kg) - kwaye ufumane umfanekiso ofanayo, ocebisa ukuba ungeze ngexesha lokukhulelwa, oogqirha.
Ngaba iinombolo zakho aziguquki? Ngoko ke, yonke into engazange ihlangane yiphumo lokunga khulelwa, kodwa ezo ziqendu ezimbini ze-ayisikrimu kunye nesiraphu ehamba naye, kunye neengcebiso ezinxamisekileyo zikagogo "zokutya ezimbini."
Kukho ezinye izinto. Okokuqala, oomama abazayo baya kuhamba ngaphantsi: abanye baze bahambe ezinyangeni zakutshanje akulula. Okwesibini, imvelaphi yehommoni iyatshintsha. Iprogesterone kunye neprolactin zikhokelela kwi-metabolism ukuqokelela kwamafutha.
Isixa esipheleleyo: ukutya ezimbini, ukuncipha kumsebenzi ongokwenyama, utshintsho kwimvelaphi ye-hormonal - kunye neeveki ezingamashumi amane. Siyathemba ukuba awulindele ukuba zonke iikhilogram eziqokelelwe ngeli xesha lidlula ngokumangalisayo ngosuku lokubeletha?
NGEZINTLOKO, UKUQALA
Iinyanga ezili-9 ubukhulu. Ukuyibuyisela kwakhona, ngokufanelekileyo kuya kuthatha ezintathu ezintathu. Ngamnye wabo unempawu zayo.
I-trimester yokuqala. Wonke umntu alele!
Yintoni entsha. Emva kokubeleka, kuvela izinto ezininzi ezithakazelisayo. Okokuqala, ukuba ibinzana elithi "iintsana zilala kwiiyure ezingama-15 ngosuku," ukuba zibeke ngokuthobeka, akunjalo. Nangona iintsana ezisezintliziyweni zinomkhuba wokuphumla "ukutshatyalaliswa okufutshane" kwaye kungabaniki abazali uxolo, imini okanye ubusuku. Okwesibini, umama omncinci uyaqonda ukuba akuzange kubekho imilingo ebuya kwiifomu zangaphambilini, kwaye uyaxhalabisa.
Yintoni ekhusela ukunciphisa umzimba. Kwi-hormonal sphere, iprolactin kunye neprogesterone iyakunqoba. Ngoko, isondlo sikhuliswa, kwaye isisu kunye neenqatha zihlala kwindawo yengxaki. Ewe, ukungabikho kokulala, ukulala okuphakathi kunye nokulala okungaphantsi - enye into eyenza ukuphazamiseka (kwaye kungekhona kuphela kubafazi abakhulelweyo).
Yintoni eya kunceda ukunciphisa umzimba. Ukuzondla ngokwayo akusiyithintelo endleleni yokuvisisana. Ukuba umsebenzi wawudlulanga ngaphandle kweengxaki, i-lactation yavuselelwa, ubunzima obunzima buya kuncipha - ngokuqinisekileyo i-fat is spent for the formation of milk. Ngokomyinge, umzimba uhamba ngama-30-40 amagremu weenqatha ngosuku.
Iingcebiso. Umthetho wokuqala kunye nomgaqo omkhulu awuyi kuzama ukuhlala kwisondlo esinzima. Kodwa ukuqhubeka nokutya ezimbini, naye, akufanele kube. Oomama abangamahlengikazana bahlala bezenza iimpazamo ezifanayo: bazama ukutya ukutya okunamafutha amaninzi (ukwenzela ukuba ubisi lube nesondlo), bakhetha iindawo ezininzi kakhulu (ukuze ubisi lingabikho), kwaye ude ulala kunye nesitshisi (ukuba nento yokutya ebusuku).
Enyanisweni, akukho nxu lumano phakathi kwexabiso lobisi kunye nokutya komama!
Ukukhutshwa kweprolactin akuxhomekeke kwindlela odla ngayo, kodwa kwimisebenzi yamanye amahomoni wesifazane - ngokukodwa, i-estrogen, kwindlela inkqubo yokuncelisa imfuyo ifakwe kakuhle ngayo, kunye nesimo sengqondo sakho sengqondo. Umoya kunye nokulala zibaluleke ngakumbi kunomthamo wesahlulo-kubomama nomntwana.
I sibini sithathu. Wonke umntu uhambe!
Yintoni entsha. Ingane ikhule ngokuphawulekayo. Unomlinganiselo obini kabini xa ezalwa, ulala ngokulala (ukugaya isilungisiwe), kodwa okubaluleke kakhulu - uqala ukuphanda ihlabathi! Ngomama indawo ejongene nengozi kwinqanaba leesibini. Ngokwezibalo, ngoku kwangokunokwenzeka ukukhula kwengcinezelo emva kokubeleka. Abantu abaninzi malunga neenyanga ezintandathu emva kokubeleka becinga ngokucinga ngokubonakala kwabo nokuba ingaba lixesha lokuya kutya.
Yintoni ekhusela ukunciphisa umzimba. Iingcali ziqaphela ukuba ubunzima bomama osemncinci, obuzinzile emva kokubeletha, kaninzi luqala ukukhula ngeenyanga ezintandathu kuphela! Kwaye isizathu sisimo sengqondo. Ulungelelwaniso lwama-hormone oluqhubekayo, kwaye umntwana usadinga amandla amaninzi kunye nokuqwalaselwa. Ukutya ngexesha eliqhelekileyo kukhokelela ekunciphiseni inkcitho yamandla, kunokuba ilahlekelwe ngumzimba. Isiphumo, ukuba kunjalo, sihlala sihlala singaphantsi kwekulindelwe, kwaye ngoko-ukuphazamiseka, uxinzelelo olubangelwa ukungakwazi ukudibanisa indima yomama omhle kunye nomfazi okhangayo.
Yintoni eya kunceda ukunciphisa umzimba. Ukuthutha umntwana. Inkwenkwe xa ihamba ngokuzonwabisa iyaqhaqhazela, kwaye umama uhamba ngeenyawo ngeeyure ezithile ngosuku.
Iingcebiso. Ugxininiso luphephile. Ukongeza kwimizila ekhankanyiweyo esele ikhankanywe, kuyakunceda ukwenza imisebenzi yokuzifundela ekhaya. Kukho ezininzi iingxaki zomama kunye nosana. Umsebenzi wabo oyintloko kukuba ukwandisa ithoni ye-muscle. I-fat in muscle eqeqeshiwe iyatshisa ngokukhawuleza, kwaye isondlo sinciphisa. Ukongezelela, ukusebenza ngokomzimba kuyindlela engcono yokuphepha ekudakaleni.
Yesithathu kwekota. Bonke badla kakuhle!
Yintoni entsha. Inkwenkwe isele iyazimeleyo ekuhambeni, ayikwazi ukushiywa yedwa ngomzuzu.
Yintoni ekhusela ukunciphisa umzimba. Ukuqaliswa kokutya okuncedisayo. Okwangoku umntwana uqala ukunika ukutya "kwangempela". Futhi unike i-little-spoon-two, ngokunyuka kwandisa umthamo. Nangona kunjalo, akukho mntu oza kupheka inxalenye encinane ye-porridge - kukho njalo. Kwaye izimbiza ezincinci kunye nokutya kwabantwana azenzelwe iibheponi ezimbini.
Emva koko umama uqala ukudla: musa ukutshatyalaliswa okulungileyo!
Yintoni eya kunceda ukunciphisa umzimba. Ngoku ixesha lokucinga malunga nokutya. Yenza ukutya okunamafutha ngamanqatha aphantsi kwaye ungakhohlwa malunga nezitya ezizityebi kwiprotheni yezilwanyana, i-calcium kunye nentsimbi. Njengesizathu, thabatha imifino, ubisi, i-cottage cheese, iimveliso zobisi ezinomuncu, inyama enomzimba kunye nentlanzi. Kwaye, ukuba utywala, yenza i-cocktail ye-fatty cottage cheese ngeglasi ye-fat kefir ephantsi, faka isipuni se-buckwheat ebilisiwe kunye ne-muesli engabonakaliyo.
KwiBhunga. Uninzi lwamama abancancisayo banobuthathaka kwii-chocolates kunye neenkaphu. Ngoko umzimba ubonisa ukungaphumeleli kwee-carbohydrates. Ukuze ungafikeleli okumnandi, udle okusanhlamvu kunye nobisi obumhlophe, i-pasta ukusuka kwingqolowa yenkomo kunye nesonka sangqolowa esipheleleyo.
Ngolu hlobo lokulahleka kwesisindo, ubunzima buya kuhla ngephakathi kwe-1-2 kg ngenyanga. Ngoko, unyaka owodwa emva kokubeletha, ungalahlekelwa malunga neekhigramgram ezili-15 - oko ugqirha wawumiselwe!
IMIGAQO YAMALANDELO OMAMA OTHUTHIYO
Umthetho owodwa: ungadli. Yidla encinci, oko kukuthi, kaninzi kwiindawo ezincinci, kwaye kwindlela efanayo nomntwana wakho - amaxesha ama-5-6 ngosuku.
Umthetho wesibini: ungadli. Ukutya kwasebuntwaneni kuninzi ikhaloriki. Ungayiqapheli indlela yokubuyisela kwiindawo ezibonakala zingenabungozi zokukhawulela kunye ne-porridge!
Umthetho wesithathu: ungadlali. Akuselusizo: umzimba uya kuhlaselwa kwaye uqale ukwenza iindawo zokugcina iintsuku.
Umthetho wesine: ukuhamba ezininzi. Ngokufanelekileyo - enye nesiqingatha ukuya kwiiyure ezimbini ngosuku.
Umthetho wesihlanu: uhlala unxiba umntwana. Thenga i-kangaroo, kunye ne-sling engcono: kunye nalo mthwalo usasazwa ngokufanayo, umlenze awulayithwanga.