Ukondla ngemuva kokubeletha: okufanele udle nokuthi yini okufanele uyigweme

-Delile

• Yini ongakudla ukuze ululame kusuka ekuhlinzekweni
• Ungasibuyisa kanjani isisindo ngemuva kokubeletha?
• Yini ongayidla ngenkathi uncelisa?
• Ukudla okufanele kugwenywe esikhathini sokubeletha

Ukudla kwangemva kokubeletha kungafana nalokhu owesifazane ayenakho ngaphambi kokukhulelwa, kepha kufanele kube okunempilo nokulinganisela. Kodwa-ke, uma owesifazane efisa ukuncelisa, kubalulekile ukudla, ngokwesilinganiso, ama-calories angaphezu kwama-500 kunokudla okujwayelekile, ukuze unikeze zonke izakhamzimba ezibalulekile ngesikhathi sokuncelisa.

Uma owesifazane engancelisi ibele, futhi ebeletha ngokwejwayelekile, ukudla kungafana nalokhu ayenakho ngaphambi kokukhulelwa, futhi akudingekile ukuthi anakekele. Kodwa-ke, kuhlale kunconywa ukuthi ukudla kuhlukahluka futhi kulinganiswe ngoba ukudla okungenampilo kungadala izinkinga zempilo, njengamathumbu abhajwe noma isifo sikashukela, ngokwesibonelo.

Ngesikhathi sokubeletha, akukho mingcele ethile yokudla edingekayo, ngaphandle uma kunesincomo sezokwelapha noma ngoba umama, uma encelisa ibele, uqaphele ukuthi okunye ukudla kungadala ukungaphatheki kahle enganeni, njenge-colic.

Yini ongakudla ukuze ululame kusuka ekuhlinzekweni

Yize kungekho izincomo ezithile zokuthi yini okufanele uyidle esikhathini sokubeletha, ukuqaphela ukuthi uzodlani ngemuva kwesigaba sokuhlinzwa kungasiza ekuqinisekiseni ukwelashwa okulungile kwesilonda sokuhlinzwa.

Ngakho-ke, kunconywa ukuthi ukudla kudle ngokudla okuphulukisayo, ngamaprotheni, i-iron ne-vitamin E, ngokwesibonelo, okusiza ekwakheni i-collagen nokwenza lula ukuphulukiswa kwesikhumba. Bona okunye ukudla okwelaphayo ongakufaka ekudleni kwakho.

I-Hydration kungenye ukunakekelwa okubaluleke kakhulu ekutholakaleni kwangemva kokubeletha kwesigaba sokuhlinzwa futhi kungenziwa ngamanzi, iziphuzo zezithelo netiye.

Ungasibuyisa kanjani isisindo ngemuva kokubeletha?

Ngesikhathi sokukhulelwa kuyinto ejwayelekile ukuthi ukukhuphuka kwesisindo kwenzeke futhi, ngemuva kokubeletha, kujwayelekile ukuthi abesifazane bafise ukubuyela esisindweni sabo ngaphambi kokukhulelwa, noma kunjalo, kubalulekile ukukhumbula ukuthi ukwehla kwesisindo kumele kwehle futhi kuhamba kancane, ngoba Ukudla okunemikhawulo kakhulu kungaphazamisa ukukhiqizwa kobisi futhi kushiye nabesifazane bengondlekile ngemuva kwesigaba esibaluleke kangako.

Ngalokhu, kubalulekile ukugcina ukudla okunempilo nokuzivocavoca umzimba ngokulingene, ngokuya ngemikhombandlela kadokotela. Ukuncelisa ibele kuphela kungaba umlingani omuhle ekunciphiseni isisindo ngoba ukukhiqizwa ubisi kusebenzisa amakhalori amaningi.

Isazi sethu sezokudla sichaza ukuthi unganciphisa kanjani isisindo ngendlela enempilo esikhathini sokubeletha:

Yini ongayidla ngenkathi uncelisa?

Endabeni yowesifazane oncelisayo, kubalulekile ukuthi aqhubeke nokudla ngendlela enempilo futhi elinganiselayo, akwazi ukudla konke ukudla akudle ngaphambi kokukhulelwa. Kodwa-ke, uma owesifazane ebona ukuthi kunokudla okuthile okubangela i-colic enganeni, kufanele akugweme ukukudla.

Kulesi sigaba, kubalulekile ukudla ukudla okune-iron eningi njengezinyama, amaqanda, ubhontshisi noma udali, kanye nokudla okuyimithombo ye-calcium, njengobisi nemikhiqizo yobisi, isardadi, i-broccoli noma iklabishi. Ukudla okunothile ngemifino nezithelo nakho kunezinzuzo eziningana emzimbeni wowesifazane, kanye nokudla okusanhlamvu, njenge-oats noma okusanhlamvu, nokusetshenziswa kwamafutha anempilo, njengamafutha omnqumo, imbewu yamafutha, ukotapeya noma isalmon.

Ngaphezu kwalokho, kubalulekile ukuphuza amanzi amaningi ukuze kuqinisekiswe ukuthi kunamanzi amaningi, ngoba amanzi abalulekile ekukhiqizeni ubisi lwebele. Thola imininingwane eminingi mayelana nokuthi ukudla kukamama kufanele kube yini ngesikhathi sokuncelisa.

Ukudla okufanele kugwenywe esikhathini sokubeletha

Yize kungekho ukudla okufanele kugwenywe ngasese esikhathini sokubeletha, kunezibonelo zokudla ezingadala i-colic enganeni yowesifazane oncelisayo, lapho-ke lokhu kudla kufanele kugwenywe.

Isibonelo, ezinye izifundo zithi kubalulekile ukulinganisela ukusetshenziswa kwe-caffeine, ukuphuza ngaphansi kuka-200mg we-caffeine ngosuku, okusho ukuthi, inkomishi eyodwa yekhofi, ngoba ingxenye encane ye-caffeine ingadlula ubisi lwebele futhi ibangele ukuyaluza nezinguquko ekulaleni kwengane.

Ngaphezu kwalokho, ukusetshenziswa kweziphuzo ezidakayo kufanele kugwenywe, ngoba kungadala ushintsho ekukhiqizeni ubisi lwebele nasekulaleni kwengane, kepha-ke, uma owesifazane efuna, angaphuza ingilazi eyodwa yeziphuzo ezidakayo ngezikhathi ezithile, kepha Kufanele ilinde phakathi kwamahora amabili nantathu ukuqala kabusha ukuncelisa. Qonda ukuthi yini okungafanele uyidle lapho uncelisa.