Lapho udinga ukuthola isisindo esithe xaxa ngesikhathi sokukhulelwa

Iningi labesifazane kufanele lithole endaweni ethile phakathi kwamakhilogremu angama-25 kuye kwangama-35 (11 no-16 kilograms) ngesikhathi sokukhulelwa. Uma owesifazane engakhuli ngokwanele, kungaba nezinkinga zempilo kumama nasenganeni.

Iningi labesifazane lizozuza amakhilogremu amabili kuya kwamane (1 kuya ku-2 kilograms) phakathi ne-trimester yokuqala, kanye nekhilogremu elilodwa (0.5 kilogram) ngesonto kukho konke ukukhulelwa. Kukho konke ukukhulelwa:

• Abesifazane abakhuluphele ngokweqile badinga ukuzuza okuncane (amakhilogremu ayi-15 kuye kwangama-20 noma ama-7 kuye kwangama-9 kilograms noma ngaphansi, kuya ngesisindo sabo sokukhulelwa).
• Abesifazane abanesisindo esincane bazodinga ukuzuza ngaphezulu (amakhilogremu angama-28 kuye kwangama-40 noma ama-13 kuye kwayi-18 kilograms).
• Kufanele ukhuluphale kakhulu uma unezingane ezingaphezu kweyodwa. Abesifazane abanamawele bazodinga ukuzuza amakhilogremu angama-37 kuye kwangama-54 (amakhilogremu ayi-17 kuye kwangama-24).

Abanye besifazane kunzima ukuthola isisindo ngesikhathi sokukhulelwa. Kwesinye isikhathi, kungenxa yokuthi baqala ukukhulelwa bengaphansi kwesisindo, noma banezinye izinkinga zempilo ezibavimba ekutholeni isisindo. Kwesinye isikhathi, abakwazi ukugcina ukudla phansi ngenxa yesicanucanu nokuhlanza.

Kunoma ikuphi, ukudla okunomsoco, okunothile ngezakhi zomzimba, kanye nokuvivinya umzimba ngokulingene, kuyisisekelo sokukhulelwa okunempilo. Buza umhlinzeki wakho wezokunakekelwa kwezempilo ukuthi mangaki ama-calories okufanele uwadle usuku ngalunye, nokuthi ungasithola kanjani isisindo esifanele.

Uma umhlinzeki wakho ethi kufanele ukhuluphele, nazi izeluleko zokusiza:

• Ungeqi ukudla. Esikhundleni sokudla izidlo ezintathu ezinkulu, yidla ukudla okuncane okuyi-5 kuye kwayi-6 nsuku zonke.
• Gcina ukudla okulula okusheshayo, okulula. Amantongomane, omisiwe, ushizi nabaqhekezi, izithelo ezomisiwe, no-ayisikhilimu noma iyogathi ukukhetha okuhle.
• Sakaza ibhotela lamantongomane ku-toast, ama-crackers, ama-apula, ubhanana noma isilimo esidliwayo esinamagatsha anamanzi. Isipuni esisodwa (16 amagremu) webhotela wamantongomane akhilimu sizonikeza cishe ama-calories ayi-100 no-3.5 amagremu wamaprotheni.
• Faka ubisi oluyimpuphu nonfat ekudleni okufana namazambane acubuziwe, amaqanda aqotshiwe, nokusanhlamvu okushisayo.
• Faka ibhotela noma imajarini, ushizi kakhilimu, umhluzi, ukhilimu omuncu, noshizi ekudleni kwakho.
• Zama ukudla ukudla okuningi okunamafutha amahle, njengamantongomane, inhlanzi enamafutha, ukwatapheya, namafutha omnqumo.
• Phuza amajusi enziwe ngezithelo zangempela ezinamavithamini C amaningi noma i-beta carotene. Ijusi lamagilebhisi, ijusi lewolintshi, umpe we-papaya, umpe we-apricot nejusi yesanqante yizinqumo ezinhle.
• Gwema ukudla okungenamsoco.
• Buza umhlinzeki wakho mayelana nokuthatha amavithamini angaphambi kokubeletha nezinye izithasiselo.
• Bona isazi sokudla noma isazi sokudla ukuze uthole usizo ngokudla kwakho, uma umhlinzeki wakho ekuncoma.

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

Ukukhulelwa akusona isikhathi sokudla noma ukukhathazeka ngokuthola isisindo. Khumbula ukuthi ukuzuza kwesisindo kuyadingeka ekukhulelweni okunempilo. Isisindo esengeziwe sizophuma ngemuva kokuba usuthole ingane yakho. Khumbula ukuthi ungazuzi kakhulu, ngoba lokhu kungadala ukuthi ingane yakho ibe nkulu kakhulu. Ukudla okunempilo nokuvivinya umzimba njalo kuzokusiza ukuthi ukhulelwe futhi ube nengane enempilo.

Uma ukukhathazeka ngomzimba wakho kuthinta ukukhulelwa kwakho noma impilo yansuku zonke, khuluma nomhlinzeki wakho.

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