Kwiinyanga ezilisithoba, uyanzima, kwaye ufuna inani elifanayo leenyanga ukuba ulilahle kwaye ungalimazi impilo yakho kunye nombolo yakho ngexesha elifanayo. Ngokomxholo othi, unina ongumhlengikazi udinga ama-calorie angama-600 ngosuku ukwenzela ukuba aqinisekise ukutya okunomsoco yena kunye nosana lwakhe. Ukuba ngaphambi kokuba ukhulelwe kwaye ngeli xesha ubunzima bakho buphantsi kwesiqhelo, uya kufuna iikhalori ezingaphezulu, ukuba ubunzima bube ngaphezu kwesiqhelo, uzakufuna iikhalori ezimbalwa, ngelixa i-fat excess will be used slowly and reduced.
Ngethuba lokutya, ukuphumelela kwe-metabolism kwanda, kuba ixabiso leekhalori ezinconywayo liyakuncitshiswa. Ukunciphisa yonke into ngexesha ulondla umntwana, kufuneka ufumane iikhalori ozifunayo.
Ukunyameka ngexesha lokutya
Inkqubo yokuPhepha kwesisindo esiKhuselekileyo
Uya kuba nako ukunika wena nomntwana wakho ngesondlo esifanelekileyo. Oomama abahlengikazi banconywa ukuba badle iikhalori ezingama-2000 ngosuku, ukulungiswa kokutya kulungelelanise. Ukuba kukho umxholo wekhalori ophantsi, uninzi lwabahlengikazi abanakufumana ixabiso elifunekayo leekhalori ukuqinisekisa ukuba impilo kunye nenhlalakahle.
Beka injongo, injongo yangempela kukunciphisa ubunzima ngo-1 kg ngenyanga, kwaye ukuba ungeyomkhulu kakhulu ngaphambi kokukhulelwa, ngoko kufuneka unciphise ubuncinci, kwaye ungaphantsi kwe-1 kg, ukuba ubunzima bakho bube buncinane kuneyona ndlela.
Umsebenzi wezobugcisa
Ngomhla, unike iyure elinye ixesha lakho lokuzikhandla ngokomzimba. Imele ibe yimisebenzi enjalo engokwenyama onokuyithandayo kwaye ayikuvumeli ukuba uhlukaniswe nomntwana, ngoko mhlawumbi awuyi kuyeka iiklasi. Ukuba umama onobuchule obungasetyenziswayo unokuhamba kunye nomntwana kwisixhobo sokubetha, ubuncinane iyure ngosuku. Ukuhamba ngokukhawuleza, xa umntwana esecaleni, utshisa iikhalori ezingama-400. Emva koko umthwalo ngokomzimba kunye nokutya okuncinci kwesinye ukutya, ngokulahlekelwa kweekhalori ezingama-500 ngosuku, kunye neveki yeekhalori ezingama-3 500, kuya kunciphisa ubunzima bakho nge-400 grams ngeveki. Ukuzilolonga kufuneka kwenziwe emva kokusondeza umntwana, kuba emva koko amabele abe nganto kwaye akayi kuba nzima. Ngomthwalo omkhulu ngokomzimba, kufuneka ugqoke ibrasi eya kuxhasa isifuba kakuhle, kwaye ungagcini iimbosi, sebenzisa iipilisi ezithambileyo.
Ifomu efanelekileyo yomsebenzi wokubhukuda ibhukuda. Abanye abesifazana, basebenzisa iintsuku ezingaphezu kweentsuku ngeveki, bakhononda ukuba banciphise ubisi. Ekusebenziseni apho amahlombe asebenza khona, umzekelo, xa ugxuma ngomtya, umxholo we-lactic acid ebisi yobisi unganda kwaye abantwana banqwenela ukuncelisa ubisi obunjalo emva kokumama. Ngoko ke, umntwana kufuneka adlekwe phambi kweeklasi, kuya kuba ngcono kumntwana nakumama. Kwaye ngamnye umama oqhayisayo unokucebisa uhlobo oluthile lokuzivocavoca, olufanelekileyo lo mfazi.
Rekhoda i ziphumo
Ukuba unciphisa ubunzima, uziva ulungile, ngelixa umntwana ekhangelekile kwaye ekhula kakuhle, ubisi lwebele aluyeki, oku kuthetha ukuba uthayipha inombolo efanelekileyo yeekhalori.
Xa unina ongumhlengikazi "unesisindo esihle", kufuneka adle ezinye iikhalori ezingama-500 ngosuku, ngaphandle kokongeza ubungakanani. Eli nani lixhomekeke ekubeni ubunzima bakho ngaphambi kokuba u-lactation bungeke bunelisekile okanye buninzi, kwaye kuxhomekeke kumzimba wakho. Ukuba ngeveki ulahlekelwa ngaphezu kwesigidi esinye ubunzima, mhlawumbi udla ngaphantsi kokuyimfuneko. Kubalulekile ukubonisana nodokotela ocebisi okanye ugqirha ngokutya okunokulinganisela. Yaye ukuba uqhuba inkqubo ehleliweyo kwaye usenokuba bunzima, mhlawumbi udla kakhulu.
Kwaye ekugqibeleni, ngexesha lokuncelisa, ubunzima bakho buya kuhla ngo-1 kg ngenyanga. Oku kungenakho ukuzilolonga kakhulu umzimba ngexesha leyure kwaye xa kudla iikhalori ezingama-2000 ngosuku. Yonke le nto ayiyi kukulimaza wena nomntwana wakho.