Ukwehlisa isisindo ngemuva kokukhulelwa

Kufanele uhlele ukubuyela kusisindo sakho sangaphambi kokukhulelwa ngezinyanga eziyisithupha kuya kwezi-12 ngemuva kokubeletha. Abesifazane abaningi balahlekelwa uhhafu wesisindo somntwana wabo emasontweni ayisithupha ngemuva kokubeletha (ngemuva kokubeletha). Okunye okunye kuvame ukuphuma ezinyangeni ezimbalwa ezizayo.

Ukudla okunempilo nokuvivinya umzimba nsuku zonke kuzokusiza uchithe amakhilogremu. Ukuncelisa ibele nakho kungasiza ekunciphiseni isisindo sangemva kokubeletha.

Umzimba wakho udinga isikhathi sokululama ekubelethweni. Uma wehlisa isisindo ngokushesha ngemuva kokubeletha, kungathatha isikhathi eside ukuthi uphinde ululame. Zinikeze kuze kuhlolwe amasonto ayisithupha ngaphambi kokuzama ukunciphisa umzimba. Uma uncelisa, linda ingane yakho okungenani ibe nezinyanga ezimbili ubudala nokutholakala kobisi lwakho kujwayelekile ngaphambi kokusika ama-calories kakhulu.

• Lwela ukulahleka kwesisindo okungaba iphawundi nohhafu ngeviki. Ungakwenza lokhu ngokudla ukudla okunempilo futhi ungeze ekuzivocavoca umzimba lapho ususuliwe ngumhlinzeki wakho wezokunakekelwa kwempilo ngokuvivinya umzimba njalo.
• Abesifazane abancelisa kuphela ibele badinga ama-calories angaphezu kwama-500 ngosuku kunalokhu abekwenza ngaphambi kokukhulelwa. Thola lawa khalori ekukhetheni okunempilo njengezithelo, imifino, okusanhlamvu okuphelele namaprotheni anciphile.
• UNGEKI ukwehla ngaphansi kwenani eliphansi lamakhalori owadingayo.

Uma uncelisa, uzofuna ukunciphisa umzimba kancane. Ukwehla kwesisindo okwenzeka ngokushesha okukhulu kungakwenza ukhiqize ubisi oluncane. Ukulahlekelwa cishe uphawundi nohhafu (670 amagremu) ngesonto akufanele kuthinte ukunikezwa kwakho ubisi noma impilo yakho.

Ukuncelisa ibele kwenza umzimba wakho ushise ama-calories okusiza ukuthi wehlise isisindo. Uma unesineke, ungamangala ukuthi ulahlekelwa isisindo esingakanani ngokwemvelo ngenkathi uncelisa.

Lezi zeluleko zokudla okunempilo zizokusiza ulahlekelwe isisindo ngokuphepha.

• UNGAKWEQI ukudla. Ngomntwana omusha, omama abaningi abasha bakhohlwa ukudla. Uma ungadli, uzoba namandla amancane, futhi ngeke kukusize wehlise isisindo.
• Yidla ukudla okuncane okuyi-5 kuye kwayi-6 ngosuku ngokudla okulula okunempilo phakathi (kunokudla okungu-3 okukhudlwana).
• Yidla ibhulakufesi. Noma ungadli ekuseni, zijwayeze ukudla kwasekuseni. Izokunikeza amandla okuqala usuku lwakho futhi ikuyekise ukuzizwa ukhathele kamuva.
• Yehlisa kancane ijubane. Uma uthatha isikhathi sakho udla, uzobona ukuthi kulula ukutshela ukuthi usuthi. Kuyalingwa ukwenza imisebenzi eminingi, kepha uma ugxila ekudleni kwakho ngeke ube mancane amathuba okuthi udle ngokweqile.
• Uma ufinyelela ukudla okulula zama ukufaka ukudla okunefayibha namaprotheni okusiza ukukugcina ugcwele (njengepelepele eluhlaza eluhlaza noma isanqante enediphu yobhontshisi, izingcezu zama-apula nebhotela lamantongomane, noma ucezu lwesinkwa sikakolweni esiphelele esineqanda elibilisiwe ). Phuza okungenani izinkomishi eziyi-12 zoketshezi ngosuku.
• Gcina ibhodlela lamanzi eduze nendawo lapho uvame ukuyondla khona ingane, ngaleyo ndlela uzokhumbula ukuphuza lapho benza.
• Nciphisa iziphuzo njengama-sodas, ama-juice, nolunye uketshezi olunoshukela ongeziwe nama-calories. Bangangeza futhi bakugcine ekunciphiseni isisindo. Gwema imikhiqizo eneziswidi zokuzenzela.
• Khetha izithelo eziphelele phezu kwejusi yezithelo. Iziphuzo zezithelo kufanele zithathwe ngokulinganisela ngoba zinganikela ngama-calories amaningi. Isithelo sonke sikunikeza amavithamini nezakhi zomzimba futhi siqukethe ifayibha eningi, okusiza uzizwe ugcwele ngama-calories ambalwa.
• Khetha okosiwe noma obhakwe kunokudla okuthosiwe.
• Nciphisa uswidi, ushukela, amafutha agcwele kanye namafutha we-trans.

UNGAYI ekudleni okuphahlazekayo (ukungadli ngokwanele) noma ukudla okuthandwayo (ukudla okuthandwayo okunciphisa izinhlobo ezithile zokudla nezakhamzimba). Cishe zizokwenza ukuthi wehle amakhilogremu ekuqaleni, kepha lawo makhilogremu okuqala owanciphayo ayamanzi futhi azobuya.

Amanye amakhilogremu owalahla ekudleni okuphahlazekayo angaba yimisipha esikhundleni samafutha. Uzobuyisa noma yimaphi amafutha owalahlekelayo ekudleni okuphahlazekile uma usubuyele ekudleni okujwayelekile.

Ungahle ungakwazi ukubuyela esimeni sakho sangaphambi kokukhulelwa. Kwabesifazane abaningi, ukukhulelwa kudala ushintsho oluhlala njalo emzimbeni. Ungaba nesisu esithambile, okhalweni obanzi, kanye no-waistline omkhulu. Yenza izinhloso zakho ngomzimba wakho omusha zibe ngokoqobo.

Ukudla okunempilo okuhlangene nokuvivinya umzimba njalo kuyindlela engcono yokukhipha amakhilogremu. Ukuzivocavoca kuzokusiza ulahlekelwe ngamafutha esikhundleni semisipha.

Uma usukulungele ukuqala ukuncipha, yidla kancane bese unyakaza kancane usuku ngalunye. Kungaba yisilingo sokuzicindezela ungene enkambisweni enzima yokwehlisa isisindo ngokushesha. Kepha ukwehlisa isisindo ngokushesha akuphilile futhi kunzima emzimbeni wakho.

UNGAYENZI ngokweqile. Ukuhamba nje ngokushesha ujikeleze ibhulokhi nengane yakho kusitilara kuyindlela enhle yokuqala ukwengeza ukuzivocavoca umzimba enkambisweni yakho yansuku zonke.

IBerger AA, iPeragallo-Urrutia R, uNicholson WK. Ukubuyekezwa okuhlelekile komphumela wokudla komuntu ngamunye nokuhlanganisiwe kanye nokungenelela kokuzivocavoca isisindo, ukuthanda kanye nemiphumela yemetabolic ngemuva kokulethwa: ubufakazi bokuthuthukisa imihlahlandlela yokuziphatha yokulawulwa kwesisindo se-post-partum. Ukukhulelwa nokubeletha kweBMC. 2014; 14: 319. I-PMID: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549.

U-Isley MM, uKatz VL. Ukunakekelwa kwangemva kokubeletha nokucatshangelwa kwezempilo kwesikhathi eside. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Ama-Obstetrics: Ukukhulelwa Okujwayelekile Nenkinga. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2017: isahluko 23.

ULawrence RA, uLawrence RM. Ukudla komama kanye nezithako zomama nosana. Ku: Lawrence RA, Lawrence RM, ama-eds. Ukuncelisa: Umhlahlandlela Womsebenzi Wezokwelapha. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2016: isahluko 9.

INewton ER. Ukumunca nokuncelisa. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Ama-Obstetrics: Ukukhulelwa Okujwayelekile Nenkinga. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2017: isahluko 24.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu baseMelika kanye noMnyango Wezolimo wase-U.S. Imihlahlandlela Yezokudla ka-2015 - 2020 yabantu baseMelika. I-8th Edition. Disemba 2015. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Kufinyelelwe ngoNovemba 8, 2019.

• Ukunakekelwa Kwangemva Kokubeletha
• Ukulawula Isisindo