I-Dietitian Busts Inganekwane Yokubeletha: Ukuncelisa ibele kungenze ngathola isisindo

-Delile

• Ukuncelisa ibele kungakusiza wehlise isisindo, kusho bona
• Kuvela ukuthi, akusona isithembiso sokunciphisa isisindo samaphupho ami emva kokubeletha
• 1. Wena ‘udle kwababili’ (ngokwezwi nezwi)
• 2. Ufana, ulambile ngempela
• 3. Ukhexa ubuthongo (kusobala…)
• 4. AmaHormone, ama-schmormones
• 5. Unengcindezi (akumangazi)
• 6. Uhlushwa ukunikezwa
• Manje, kwenzekani kimi?

Ukuncelisa ingane ibele kuzokwenza ulahlekelwe isisindo somntwana ngokushesha, kusho bona. Ngaleso sikhathi lapho ubucabanga ukuthi lokhu kuwine kwabesifazane, i-RD ichaza ukuthi kungani lokho kungenjalo ngaso sonke isikhathi.

Kukhona isihogo sengcindezi enkulu kumama ukuthi "abuyele emuva" ngemuva kokubeletha, futhi akekho owaziyo lokho ngaphezu kukamama omusha wasebukhosini. Lapho uMeghan Markle ephuma okokuqala ngeBaby Sussex entsha futhi emnandi, kwaba nokuxoxa okuningi mayelana nensalela "yengane yakhe" njengenqwaba yenjabulo yakhe.

Ngenkathi omama abaningi (kufaka phakathi nami) beshayela ihlombe uMeghan ngokunyakazisa umsele onamabhande owagcizelela ukubeletha kwakhe kwangemva kokubeletha (ngoba sawubona, lokho kuyimpilo yangempela), kwakungamazwana okulandelwa engikuzwile angenza ngakhwantalala.

"O, kuvamile lokho, kodwa uzokwehlisa leso sisindo ngokushesha okukhulu uma encelisa ibele."

Ukuncelisa ibele kungakusiza wehlise isisindo, kusho bona

Ah yebo, bengisazi kahle leso sithembiso. Nami futhi ngaholelwa ekukholweni ukuthi ukuncelisa ibele kwakulingana ne- “Biggest Loser Challenge” ebuhlungu ekhaya (noma mhlawumbe kubuhlungu kakhulu uma unengane eluma njengami).

Ngafundiswa ukuthi ngeseshini ngayinye ebhobhini, lezozibambo zothando nesisu se-pooch zivele zincibilike futhi ngibe i-rockin 'ingane yami yangaphambi kwengane, imishanguzo yangaphambi kokuzala, kanye nejean yangaphambi komshado ngokushesha.

Heck, abanye omama emaqenjini ami e-Facebook bangitshele ukuthi bangaphinde babuyele ezingutsheni zabo zamabanga aphakeme, kepha nokho, bashiye ngisho umbhede wabo. Yebo! Ekugcineni, ukunqoba kwabesifazane!

Konke lokhu kuhlakanipha kukamama kunengqondo ngokuphelele emqondweni wami oqhutshwa yisayensi njengoba kulinganiselwa ukuthi ushisa cishe ama-calories angama-20 ngehora elilodwa lobisi lwebele olikhiphayo. Ukubeka lokho ngokwemibandela yomuntu siqu, engxenyeni enkulu yohambo lwami lokuncelisa, bengipompa cishe ama-millilitha ayi-1,300 obisi lwebele ngosuku, okungalingana namakholori angaphezulu angama-900 akhishiwe.

Yenza izibalo ezincane zokukhukhuza futhi bekufanele ngabe ngiyehla ngaphezu kwamakhilogremu ayisikhombisa njalo ngenyanga ngaphandle kokushintsha indlela yami yokudla noma yokuzivocavoca umzimba. Khohlwa i-Bootcamp kaBarry, vele uzale ingane bese ubathola kwi-boob.

Kuvela ukuthi, akusona isithembiso sokunciphisa isisindo samaphupho ami emva kokubeletha

Kepha maye, imizimba yethu ayisebenzi ngendlela ebingasebenza ngayo ekilasini lama-calculus, ikakhulukazi uma kukhona ama-hormone athintekayo. Case in point - Ngiyisazi sokudla futhi lapho ngincelisa kakhulu ibele, kulapho ukuncipha kwami ​​kwehla khona, futhi ngaqala ukukhuluphala.

Futhi ngokusobala angingedwa. kuphawulwe ukuthi ingxenye yengonyama yezifundo mayelana nokuncelisa nokuncipha kwangemva kokubeletha ithole ukuthi ukuncelisa ibele akuzange kushintshe inombolo esikalini.

Umm, yini? Ngemuva kokukhuthazelela ukugula kwasekuseni, ukuqwasha, ukuzalwa, kanye nesihluku sengane esanda kuzalwa esingenamazinyo sigxuza ingono yakho eluhlaza eklebhukile izikhathi eziyishumi nambili ngosuku, ungacabanga ukuthi indawo yonke ingasincisha ama-mamas kancane.

Ngakho-ke, kungani izibalo zingangezi? Ake sibheke izizathu ezinkulu zokuthi ukuncelisa ibele akuyona imfihlo yokwehlisa isisindo okuthenjiswe ukuba yikho.

1. Wena ‘udle kwababili’ (ngokwezwi nezwi)

Ngaphambi kwenganekwane yokuncelisa ukuncipha isisindo kwafika umqondo wokuthi sidinga "ukudla okubili" ngesikhathi sokukhulelwa. Ngenkathi le nkolelo ingenza ukukhulelwa kubonakale kufiseleka kakhulu, i-the isitshela ukuthi iningi labesifazane abakhulelwe badinga kuphela ama-calories angama-340 ku-trimester yabo yesibili kanye nama-calories angu-450 ngaphezulu ku-trimester yabo yesithathu.

Ukuhumusha? Lokho ngokuyisisekelo nje ingilazi yobisi ne-muffin. Akumangalisi ukuthi, ngokusho kwe-, cishe uhhafu wabesifazane abakhulelwe bathola isisindo esikhulu kunokunconywa ngesikhathi sokukhulelwa, ngezifundo eziningi ezixhumanisa lokhu nokugcinwa kwesisindo esingamakhilogremu ayi-10 eminyakeni eyi-15 kamuva.

Ngokusobala, ukungatholi isisindo esanele, noma ukudla ngendlela ejwayelekile ngesikhathi sokukhulelwa kuyinkinga enkulu kakhulu njengoba kuxhunyaniswe nezinkinga zentuthuko kanye nengozi yokuphazamiseka kwemethodi enganeni, futhi ezimweni ezinzima, ukufa kwezinsana.

Ngakho-ke kunokuba kubalwe ikhalori noma ukwelashwa ngakunye kwalezo zinyanga eziyisishiyagalolunye njengomncintiswano, ngincoma ukumane ugxile ekulaleleni umzimba wakho ngalezo zinguquko ezicashile zendlala ezihambisana nezidingo zakho ezandisiwe.

2. Ufana, ulambile ngempela

Bengihlale nginesifiso esilinganayo, kepha akukho okungangilungiselela (noma umyeni wami, noma omunye umuntu ongizungezile) ngendlala enkulu engibe nayo ngemuva kokubeletha. Kungakapheli usuku kungene ubisi lwami, ngabona masinyane ukuthi isitsha sami esimnandi sensimbi esisike ama-oats esinamajikijolo nokufafazwa okuncane kwezinhliziyo ze-hemp kwakungeke kusithulele isilo sami sendlala.

Ekwenzeni kwami ​​i-dietetics, ngivame ukuncoma ukuthi abantu banake kakhulu izindlela zabo zokuqala zendlala ukuze bagweme ukuzivumela ukuba ube yindlakadla, uzitika ngokweqile. Hhayi-ke, ngize ngizwe sengathi ngiphethe kangcono ekulindeleni uMichael Phelps wami-olambile, bekungeke kube nzima ukudlula ngokweqile.

Akuvamile futhi ukuthi abesifazane badle ngokweqile besaba ukulahlekelwa yimikhiqizo yabo, njengoba iseluleko semibuthano yokuxhasa ukuncelisa ibele sithi "yidla njengendlovukazi" ukuze wenze imvula ine ubisi.

Njengodokotela wezokudla owalwa kanzima nokuhlinzekwa nokuncelisa ingane ibele, ngangingajabula ngenjabulo ngaphezu kwezidingo zami nganoma yiluphi usuku lweviki, ukwamukela ukuthi ukubambelela kwesinye isisindo esengeziwe bekufanele ukukugcina ngikuhlinzeka.

Ngokujabulisayo, akudingeki ube yisazi sezibalo ukuze uthole izidingo zakho eziqondile zekhalori - ukuncelisa noma cha. Kumele ulalele umzimba wakho. Ngokudla ngokunembile futhi uphendule indlala ezimpawu zokuqala, ukwazi kangcono ukuvumelanisa ukusetshenziswa kwakho nezidingo zakho ngaphandle kokuxhakazela ufake konke ukudla ngasikhathi sinye.

3. Ukhexa ubuthongo (kusobala…)

Siyazi ukuthi lokhu akuyona neze "indlela yokuphila" njengamanje, kepha ukuncishwa ubuthongo okungamahlalakhona akukaze kwenze noma yini enhle ukugcina isisindo esinempilo.

kukhombise ngokungaguquki ukuthi lapho sibheka iso lokuvala amehlo, sibona umfutho ku-hormone yethu yendlala (ghrelin) kanye nokucwilisa i-hormone yethu esuthi (i-leptin), okudala ukuthi izinkanuko zikhule.

Ukwengeza ukuhlambalaza ukulimala, ososayensi bakule ndawo bathola nokuthi abantu abalele ubuthongo bathambekele ekufinyeleleni ukudla okunama-calories aphezulu uma kuqhathaniswa nozakwabo abaphumule kahle.

Ukukhuluma nje, kunezicucu ezingaphezulu kwale ndaba engahluphi. Ngaphezu kwesifiso esivutha kakhulu nokulangazelela amaqebelengwane esidlweni sasekuseni, iningi lethu futhi aphaphame phakathi kobusuku ngengane ekhalayo, elambile.

Futhi uma ucabanga ukuthi uzozilungiselela isitsha esilinganisiwe semifino ngo-2 ekuseni ngesiphuzo esincane sobuhlengikazi esimweni sakho sokuncishwa ubuthongo okungajwayelekile, uyizinga elihlukile lomuntu onamandla angaphezu kwawomuntu.

Okusanhlamvu, amantongomane anosawoti, ama-chip, nama-crackers. Ngokuyisisekelo, uma bekuyikhabethe elizinzile eshalofini ebengingaligcina eduze kombhede wami, bekungena ngokungenamahloni emlonyeni wami ngaphambi kokuntwela kokusa.

4. AmaHormone, ama-schmormones

Kulungile, ngakho-ke ngenkathi sonke singavuma ukuthi ama-hormone abesifazane angaba mabi kakhulu, ngokungangabazeki benza nje umsebenzi wabo ukugcina ingane yakho encelisiwe ibele. I-Prolactin, kwesinye isikhathi eyaziwa ngothando ngokuthi "i-hormone egcina amafutha" ifihlwa ngemuva kokubeletha ukusiza ukukhuthaza ukukhiqizwa kobisi.

Ngenkathi ucwaningo ngale ndawo yeprolactin in sparse, inqwaba yababonisi bezokuncelisa, abasebenza kwezempilo, kanye nomama abanganelisekanga bacabanga ukuthi imizimba yethu ihlangabezana nokuguqulwa komzimba ukuze ibambe amafutha amaningi "njengomshwalense" wengane.

Ngamanye amagama, uma ubukade ubhajwe okwesikhashana esiqhingini esiwugwadule ungenakho ukudla, kuzoba khona okungenani okuthile lapho ukondla ingane yakho.

5. Unengcindezi (akumangazi)

Uma sibheka ukungalali, izinhlungu zangemva kokubeletha, izinselelo ezisanda kuzalwa, ama-hormone agudlukayo, kanye nejika lokufunda lokuncelisa ibele, kuphephile ukusho ukuthi "i-trimester yesine" inengcindezi. Akumangalisi ukuthi bathole ukuthi ingcindezi yempilo iyonke, futhi ikakhulukazi ingcindezi yomama, iyinto ebaluleke kakhulu engcupheni yokugcina isisindo ngemuva kokubeletha.

futhi uthole ukuthi amazinga aphakeme e-cortisol (i-hormone ehambisana nokucindezeleka) ahlotshaniswa nokugcinwa kwesisindo ezinyangeni zokuqala eziyi-12 ngemuva kokubeletha.

Ngifisa ukuthi ngibe nesiphakamiso esilula sokuthi ngizoziphumula kanjani, kodwa empeleni, kuvame ukuba yinto engacabangi ngalezo zinyanga ezimbalwa zokuqala. Zama ukudweba isikhathi esithile sokuthi “wena” ngokucela umlingani wakho, umngani noma umndeni usize. Futhi yazi nje, kukhona ukukhanya ekugcineni komhubhe.

6. Uhlushwa ukunikezwa

Abesifazane abaningi abalutholi lula uhambo lwabo lokuncelisa noma "olungokwemvelo" nhlobo, bephendukela emithini nakwizithasiselo ukukhulisa ukutholakala kwabo. Kokubili i-metoclopramide (i-Reglan) ne-domperidone (i-Motilium) ijwayele ukunikezwa omama njengezinsizakusebenza ezingekho kwelebuli, kepha kubantu abaningi, kusetshenziselwa ukwelapha ukukhipha isisu okubambezelekile.

Ngeshwa, lapho uthatha le mithi ngaphandle kwezinkinga zokukhipha isisu, ulamba ngempela, ngokushesha okukhulu. Sengathi ukuncelisa ibele kukodwa bekunganele ukuphoqa ukuthi uvele uzipake unomphela ephentini, kunesidakamizwa esenza ukuthi udle sonke isikhathi sesikhathi.

Akumangalisi ukuthi ukuzuza kwesisindo kungumphumela ojwayelekile wokudla izidakamizwa, futhi abesifazane abaningi bathi abakwazi ukuqala ukwehlisa noma yisiphi isisindo somntwana baze bazikhiphe emithini.

Manje, kwenzekani kimi?

Ngangicabanga ukuthi ngizokwehla emzimbeni lapho ngehla e-domperidone, kodwa ngaleso sikhathi kwakungathi umzimba wami wehlise izindlala zawo futhi angibonanga lutho esikalini. Kwathi-ke, cishe isonto lonke ngikhiphe ibhodlela lami lokugcina lobisi, ngaphaphama futhi umzimba wami wonke wawusencike ngaphandle. Ngiphinde ngazithola ngiphethwe yindlala ephawuleka kakhulu, ngakho-ke bengingenantshisekelo yokudla ukudla okulula usuku lonke.

Okubaluleke kakhulu, nokho, ngivele ngezwa igagasi lamandla nenjabulo ebengingakaze ngiyithole eminyakeni ecishe ibe mibili. Kwakuyilinye lamasonto akhulula kakhulu empilweni yami. Ngakho-ke, yize kunjalo, kuvame ukuba nezici eziningi lapho kukhulunywa ngokulawulwa kwesisindo somzimba, ngiyikholwa elikhulu ukuthi umzimba wakho “unephuzu elibekiwe” elizinza ngokwemvelo lapho ukulala kwakho, amahomoni, nokudla kwakho kulungile kulinganisiwe futhi kuqondaniswe.

Iseluleko esihle kakhulu engingazinika sona emcimbini wethemba lomjikelezo wesibili ukulalela umzimba wami, ngiwunike amandla okusemandleni ami ngokudla okunomsoco, futhi ube nomusa kimi kulesi sigaba sempilo esiyingqayizivele.

Ukuncelisa, njengokukhulelwa, akusona isikhathi sokudla, ukusika ama-calories, noma ukuhlanza (hhayi ukuthi kunesikhathi esihle salokho). Gcina iso lakho liklonyelisiwe: leyo ngane encane edakiwe ubisi. Lesi sigaba sizodlula.

U-Abbey Sharp ungudokotela obhalisiwe wezokudla, i-TV nomsakazo, i-blogger yokudla, kanye nomsunguli we-Abbey's Kitchen Inc. Ungumbhali we I-Cookbook Yokukhanya Ekhanyayo, incwadi yokupheka engeyona yokudla eyenzelwe ukusiza ukukhuthaza abesifazane ukuthi bavuselele ubudlelwane babo nokudla. Usanda kwethula iqembu labazali likaFacebook elibizwa ngeMillennial Mom’s Guide to Mindful Meal Planning.