Ukuncelisa ibele - ukuzinakekela

Njengomama oncelisayo, yazi ukuthi ungazinakekela kanjani. Ukuzigcina kahle kuyinto enhle kakhulu yokuncelisa ingane yakho ibele. Nawa amanye amathiphu mayelana nokuzinakekela.

Kumele:

• Yidla ukudla oku-3 ngosuku.
• Zama ukudla ukudla okuvela kuwo wonke amaqembu okudla ahlukene.
• Izithako zevithamini nezamaminerali azithathi indawo yokudla okunempilo.
• Yazi ngezingxenye zokudla ukuze udle inani elifanele.

Yidla okungenani ama-servings ama-4 wokudla kobisi usuku ngalunye. Nayi imibono yokuphaka 1 kokudla kobisi:

• 1 inkomishi (240 milliliters) yobisi
• 1 inkomishi (245 amagremu) yeyogathi
• Ama-cubes amancane ama-4 kashizi noma izingcezu ezi-2 zeshizi

Yidla okungenani ama-servings ama-3 wokudla okunothe amaprotheni usuku ngalunye. Nayi imibono yokusetshenziswa oku-1 kwamaprotheni:

• 1 kuya ku-2 ounces (30 kuya ku-60 amagremu) wenyama, inkukhu, noma inhlanzi
• 1/4 indebe (45 amagremu) ubhontshisi omisiwe ophekiwe
• 1 iqanda
• Isipuni esingu-1 (16 amagremu) webhotela lamantongomane

Yidla izithelo ezi-2 kuya kwezingu-4 zezithelo usuku ngalunye. Nayi imibono yokusetshenziswa kwezithelo ezi-1:

• 1/2 indebe (120 milliliters) ijusi yezithelo
• Ama-apula
• Amabhilikosi
• Amapentshisi
• I-1/2 inkomishi (70 amagremu) isika izithelo, njengekhabe noma i-cantaloupe
• 1/4 indebe (50 amagremu) izithelo ezomisiwe

Yidla okungenani ama-3 kuya ku-5 ama-servings yemifino usuku ngalunye. Nayi imibono yokusetshenziswa oku-1 kwemifino:

• 1/2 indebe (90 amagremu) usike imifino
• 1 inkomishi (70 amagremu) isaladi imifino
• 1/2 indebe (120 milliliters) ijusi yemifino

Yidla ama-servings we-6 wezinhlamvu ezifana nesinkwa, okusanhlamvu, irayisi, ne-pasta. Nayi imibono yokuphaka okusanhlamvu oku-1:

• 1/2 indebe (60 amagremu) ipasta ephekiwe
• 1/2 indebe (80 amagremu) irayisi eliphekiwe
• 1 inkomishi (60 amagremu) okusanhlamvu
• 1 isinkwa sesinkwa

Yidla uwoyela owodwa ngosuku. Nayi imibono ye-1 yokukhonza uwoyela:

• 1 ithisipuni (5 milliliters) kawoyela
• Isipuni esingu-1 (15 amagremu) i-mayo enamafutha aphansi
• 2 wezipuni (30 amagremu) isaladi elula yokugqoka

Phuza uketshezi oluningi.

• Hlala unomswakama lapho unesi.
• Phuza ngokwanele ukwanelisa ukoma kwakho. Zama ukuphuza izinkomishi eziyi-8 (amalitha ama-2) oketshezi usuku ngalunye.
• Khetha uketshezi olunempilo njengamanzi, ubisi, ujusi, noma isobho.

Ungakhathazeki ngokudla kwakho okuhlupha ingane yakho.

• Ungadla ngokuphepha noma yikuphi ukudla okuthandayo. Okunye ukudla kunganambitha ubisi lwakho lwebele, kepha izingane ngokuvamile azikhathazwa yilokhu.
• Uma ingane yakho ifuthelana ngemuva kokudla ukudla okuthile noma izinongo, kugweme lokho kudla isikhashana. Yizame futhi emuva kwesikhathi ukuze ubone uma ngabe iyinkinga.

Inani elincane le-caffeine ngeke lilimaze ingane yakho.

• Nciphisa ukudla kwakho okune-caffeine. Gcina ikhofi noma itiye lakho ku-1 inkomishi (240 milliliters) ngosuku.
• Uma uphuza amanani amaningi e-caffeine, ingane yakho ingakhathazeka futhi ibe nenkinga yokulala.
• Funda ukuthi ingane yakho isabela kanjani ku-caffeine. Ezinye izingane zingasabela ngisho nakwinkomishi eyodwa (240 milliliters) ngosuku. Uma lokho kwenzeka, yeka ukuphuza i-caffeine.

Gwema utshwala.

• Utshwala buthinta ubisi lwakho.
• Uma ukhetha ukuphuza, zikhawulele kuma-ounces amabili (60 milliliters) otshwala ngosuku.
• Khuluma nomhlinzeki wakho wezempilo mayelana nokuphuza utshwala nokuncelisa.

Zama ukungabhemi. Kunezindlela eziningi zokukusiza uyeke.

• Ubeka ingane yakho engcupheni uma ubhema.
• Ukuphefumula intuthu kukhulisa ingozi yengane yakho yokungenwa yimikhuhlane kanye nezifo.
• Thola usizo lokuyeka ukubhema manje. Khuluma nomhlinzeki wakho mayelana nezinhlelo ezingakusekela ukuthi uyeke.
• Uma ungakwazi ukuyeka, uzozizwa ungcono futhi wehlise amathuba okuba nomdlavuza ngokubhema. Ingane yakho ngeke ithole i-nicotine noma amanye amakhemikhali osikilidi obisini lwakho lwebele.

Yazi ngemithi yakho nokuncelisa.

• Imithi eminingi idlula obisini lukamama. Isikhathi esiningi, lokhu kuphephile futhi KULUNGILE enganeni yakho.
• Khuluma nomhlinzeki wakho nganoma yimiphi imithi oyiphuzayo. Ungayeki ukuphuza umuthi wakho ngaphandle kokukhuluma nomhlinzeki wakho kuqala.
• Imithi ebiphephile ngenkathi ukhulelwe ingahle ingaphephi njalo lapho uncelisa.
• Buza ngemithi ekulungele ukuyiphuza ngenkathi uncelisa. I-American Academy of Pediatrics ’Committee on Drugs igcina uhlu lwale mithi. Umhlinzeki wakho angabheka uhlu futhi akhulume nawe ngemithi oyiphuzayo lapho uncelisa.

Ungakhulelwa lapho uncelisa. UNGAKUSEBENZISI ukuncelisa ibele ukuvimbela inzalo.

Awunamathuba amancane okukhulelwa ngenkathi uncelisa uma:

• Ingane yakho ingaphansi kwezinyanga eziyisithupha ubudala.
• Uncelisa ibele kuphela, futhi nengane yakho ayithathi noma iyiphi ifomula.
• Awukabi nesikhathi sokuya esikhathini ngemuva kokuthola ingane yakho.

Khuluma nomhlinzeki wakho mayelana nokulawulwa kokuzalwa. Unokukhetha okuningi. Amakhondomu, i-diaphragm, amaphilisi we-progesterone kuphela noma ama-shots, nama-IUD aphephile futhi ayasebenza.

Ukuncelisa ukubeletha kubambezela ukubuya kwezikhathi ezijwayelekile zokuya esikhathini. Ama-ovari akho azokwenza iqanda ngaphambi kokuba ube nesikhathi sakho ukuze ukhulelwe ngaphambi kokuba izikhathi zakho ziqale futhi.

Omama abahlengikazi - ukuzinakekela; Ukuncelisa ibele - ukuzinakekela

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UNiebyl JR, Weber RJ, uBriggs GG. Izidakamizwa kanye nama-ejenti ezemvelo ekukhulelweni nasekubeletheni: teratology, epidemiology. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Ama-Obstetrics: Ukukhulelwa Okujwayelekile Nenkinga. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2017: isahluko 8.

Seery A. Ukondla izingane ngokujwayelekile. Ku: Kellerman RD, Bope ET, ama-eds. Ukwelashwa Kwamanje kukaConn 2018. IPhiladelphia, PA: Elsevier Saunders; 2018: 1192-1199.