Ukuphatha isisindo sakho ngesikhathi ukhulelwe

Iningi labesifazane kufanele lithole endaweni ethile phakathi kwamakhilogremu angama-25 kuye kwangama-35 (11.5 kuya ku-16 kilograms) ngesikhathi sokukhulelwa. Iningi lizozuza amakhilogremu amabili kuya kwamane (1 kuya ku-2 kilograms) phakathi ne-trimester yokuqala, bese kuthi ikhilogremu elilodwa (0.5 kilogram) ngesonto konke ukukhulelwa. Inani lokuzuza kwesisindo lincike esimweni sakho.

• Abesifazane abakhuluphele ngokweqile badinga ukuzuza okuncane (amakhilogremu ayi-15 kuye kwangama-25 noma ama-7 kuye kwayi-11 kilograms noma ngaphansi, kuya ngesisindo sabo sangaphambi kokukhulelwa).
• Abesifazane abanesisindo esincane bazodinga ukuzuza ngaphezulu (amakhilogremu angama-28 kuye kwangama-40 noma ama-13 kuye kwayi-18 kilograms).
• Kufanele ukhuluphale kakhulu uma unengane engaphezu kwengu-1. Abesifazane abanamawele badinga ukuzuza amakhilogremu angama-37 kuye kwangama-54 (16.5 kuye kwangama-24.5 kilograms).

Ukudla okunomsoco, okunothile ngezakhi zomzimba, kanye nokuvivinya umzimba, kuyisisekelo sokukhulelwa okunempilo.Kwabesifazane abaningi abakhulelwe, inani elifanele lamakhalori yile:

• Ama-calories angu-1,800 ngosuku ku-trimester yokuqala
• Ama-calories angu-2,200 ngosuku ku-trimester yesibili
• Ama-calories angu-2,400 ngosuku ku-trimester yesithathu

Isisindo esiningi ositholayo ngesikhathi sokukhulelwa asinamafutha, kodwa sihlobene nengane. Nakhu ukuphazamiseka kokuthi amakhilogremu angama-35 (16 kilograms) engeza kanjani:

• Ingane: amakhilogremu ayi-8 (ama-3.5 kilograms)
• I-Placenta: amakhilogremu amabili kuya kwangu-3 (1 kuya ku-1.5 kilograms)
• I-Amniotic fluid: 2 kuya ku-3 amakhilogremu (1 kuya ku-1.5 kilograms)
• Izicubu zesifuba: amakhilogremu amabili kuya kwamathathu (1 kuya ku-1.5 kilograms)
• Ukunikezwa kwegazi: amakhilogremu ama-4 (2 kilograms)
• Izitolo zamafutha: amakhilogremu ama-5 kuye kwayi-9 (2.5 kuya ku-4 kilogram)
• Ukukhula kwesibeletho: 2 kuya ku-5 amakhilogremu (1 kuya ku-2.5 kilograms)

Abanye besifazane basuke sebekhuluphele kakhulu uma bekhulelwa. Abanye besifazane bathola isisindo ngokushesha okukhulu ngesikhathi sokukhulelwa kwabo. Kunoma yikuphi, owesifazane okhulelwe akufanele ahambe ekudleni noma azame ukunciphisa isisindo ngesikhathi sokukhulelwa.

Kungcono ukugxila ekudleni ukudla okufanele nokuhlala usebenza. Uma ungatholi isisindo esanele ngesikhathi sokukhulelwa, wena nengane yakho ningaba nezinkinga.

Noma kunjalo, ungenza ushintsho ekudleni kwakho ukuze uthole izakhamzimba ozidingayo ngaphandle kokuthola isisindo esiningi. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ukuze uthole usizo ngokuhlela ukudla okunempilo.

Ngezansi kunamathiphu okudla anempilo ukukusiza ukuthi uqalise.

Ukukhetha okunempilo:

• Izithelo nemifino okusha kwenza ukudla okulula. Zigcwele amavithamini futhi zinama-calories amancane namafutha.
• Yidla izinkwa, ama-crackers, nezinhlamvu ezenziwe ngenhlamvu ephelele.
• Khetha imikhiqizo yobisi enamafutha ancishisiwe. Udinga okungenani ama-servings ama-4 wemikhiqizo yobisi nsuku zonke. Kodwa-ke, ukusebenzisa ubisi lwe-skim, 1%, noma 2% kuzonciphisa kakhulu inani lama-calories namafutha owadlayo. Futhi khetha ushizi onamafutha aphansi noma ongenamafutha noma iyogathi.

Ukudla okufanele ukugweme:

• Ngokwemvelo uswidi ungcono kunokudla neziphuzo ezinoshukela ongeziwe noma ubumnandi bokufakelwa.
• Ukudla neziphuzo ezibala ushukela noma isiraphu yommbila njengesinye sezithako zokuqala akuzona izinqumo ezinhle.
• Iziphuzo eziningi ezinoshukela zinama-calories amaningi. Funda ilebula bese ubheka iziphuzo ezinoshukela omningi. Faka amanzi esikhundleni samasoda neziphuzo zezithelo.
• Gwema ukudla okulula okungenamsoco, njengama-chips, uswidi, ikhekhe, amakhukhi no-ayisikhilimu. Indlela engcono kakhulu yokugwema ukudla ukudla okungenamsoco noma okunye ukudla okulula okungenampilo ukungabi nalokhu kudla endlini yakho.
• Khanyisa amafutha. Amafutha afaka uwoyela wokupheka, imajarini, ibhotela, umhluzi, amasoso, imayonnaise, ukugqokwa njalo kwesaladi, isinqumelo, ukhilimu omuncu noshizi kakhilimu. Zama izinhlobo ezinamafutha aphansi zalokhu kudla.

Ukudla ngaphandle:

• Ukwazi inani lama-calories, amafutha nosawoti ekudleni kwakho kungakusiza udle uphilile.
• Izindawo zokudlela eziningi zinamamenyu namanothi wokudla kumawebhusayithi awo. Sebenzisa lokhu ukuhlela kusengaphambili.
• Ngokuvamile, yidla ezindaweni ezinamasaladi, amasobho nemifino.
• Gwema ukudla okusheshayo.

Ukupheka ekhaya:

• Lungisa ukudla usebenzisa izindlela zokupheka ezinamafutha amancane.
• Gwema ukudla okuthosiwe. Ukuthosa ukudla kumafutha noma ibhotela kuzokhulisa amakhalori namafutha esidlo.
• Ukubhaka, ukugoqa, ukugcobisa, nokubilisa kuyizindlela ezinempilo zokupheka ezinamafutha aphansi.

Ukuzivocavoca umzimba:

• Ukuvivinya umzimba ngokulingene, njengoba kunconywe umhlinzeki wakho, kungasiza ukushisa ama-calories amaningi.
• Ukuhamba nokubhukuda ngokuvamile kuyindlela yokuzivocavoca ephephile, esebenzayo yabesifazane abakhulelwe.
• Qiniseka ukuthi ukhuluma nomhlinzeki wakho ngaphambi kokuqala uhlelo lokuzivocavoca umzimba.

Uma uke walwa nesisindo sakho esikhathini esedlule, kungaba nzima ukwamukela ukuthi KULUNGILE ukukhuluphala manje. Kujwayelekile ukuzizwa ukhathazekile njengoba izinombolo ezikalini zikhuphuka.

Khumbula ukuthi udinga ukuthola isisindo sokukhulelwa okunempilo. Amakhilogremu angeziwe azophuma ngemuva kokuba usuthole ingane yakho. Kodwa-ke, uma uthola isisindo esiningi kakhulu kunalokho okunconywayo, ingane yakho nayo izoba nkulu. Lokho kwesinye isikhathi kungaholela ezinkingeni ngokulethwa. Ukudla okunempilo nokuvivinya umzimba njalo kuyizindlela zakho ezinhle kakhulu zokuqinisekisa ukukhulelwa okunempilo nengane.

Ukunakekelwa ngaphambi kokubeletha - ukuphatha isisindo sakho

IBerger DS, iNtshonalanga EH. Ukudla okunomsoco ngesikhathi sokukhulelwa. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ama-eds. Ama-Obstetrics kaGabbe: Ukukhulelwa Okujwayelekile Nenkinga. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2021: isahluko 6.

IBodnar LM, iHimes KP. Ukudla komama. Ku: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Silver RM, abahleli. ICreasy neResnik's Maternal-Fetal Medicine: Izimiso kanye Nokuzijwayeza. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2019: isahluko 12.

• Ukukhulelwa Nokudla Okunomsoco