Ungakhulelwa kanjani okunempilo

-Delile

• Owesifazane okhulelwe udinga amakholori amangaki ngosuku
• Izakhi zomzimba ezibalulekile ekukhulelweni
• Owesifazane okhulelwe angabeka isisindo esingakanani amakhilogremu

Imfihlo yokuqinisekisa ukukhulelwa okunempilo ilele ekudleni okulinganiselayo, okunezela ekuqinisekiseni ukukhuluphala okwanele kukamama nengane, okuvimbela izinkinga ezivame ukwenzeka ekukhulelweni, njenge-anemia noma amajaqamba, ngokwesibonelo, ezingaphazamisa ikhwalithi. impilo kamama nengane.

Izidingo zamaprotheni, amavithamini kanye namaminerali zanda kakhulu ngesikhathi sokukhulelwa, ngakho-ke, kubalulekile ukuthi udle ukudla okunomsoco, ukuze ingane ithole zonke izakhamzimba ezikudingayo ukuze ikhule kahle ukuqinisekisa ukuthi inokukhula kwengqondo okulungile, igwema ukuphansi isisindo ngesikhathi sokuzalwa ngisho nokukhubazeka, njenge-spina bifida.

Owesifazane okhulelwe udinga amakholori amangaki ngosuku

Yize ikhalori lomama lidinga ukukhuphula ama-calories ayi-10 kuphela ngosuku ku-1 trimester, ngesikhathi se-trimester yesibili ukwenyuka kwansuku zonke kufinyelela kuma-350 Kcal kuthi ku-trimester yesithathu yokukhulelwa ifinyelela ukwanda kwama-500 Kcal ngosuku.

Izakhi zomzimba ezibalulekile ekukhulelweni

Ngesikhathi sokukhulelwa, ukuqinisekisa ukukhula kahle kwengane kanye nempilo kamama kuyadingeka ukufaka umsoco omningi, ikakhulukazi i-folic acid, i-magnesium, i-iron, iodine, i-zinc ne-selenium.

• I-folic acid - Ukwengezwa kwamaphilisi e-folic acid kufanele kuqalwe okungenani ezinyangeni ezintathu ngaphambi kokukhulelwa, ngaphansi kweseluleko sezokwelapha, ukugwema ukukhubazeka enganeni futhi kufanele kuqedwe kuphela lapho udokotela ekuncoma. Bona okunye ukudla okunothe i-folic acid ku: Ukudla okunothe nge-folic acid.
• Selenium ne-zinc - Ukuze ufinyelele inani le-selenium ne-zinc vele udle umuthi waseBrazil nsuku zonke. Lesi sithasiselo semvelo sisiza ukuvimbela ukubukeka kokungasebenzi kahle kwengane kanye nokungasebenzi kahle kwe-thyroid.
• Iodine - Yize inani le-iodine liphakeme ngesikhathi sokukhulelwa, akukho ukuntuleka kwalesi simbiwa futhi, ngakho-ke, akudingekile ukuthi sengeze ngoba sikhona kasawoti one-iodized.
• Magnesium - Ukufeza inani elifanele le-magnesium ngesikhathi sokukhulelwa, i-vitamin enenkomishi eyodwa yobisi, ibhanana eli-1 no-57 g wembewu yethanga lomhlabathi, enama-calories angu-531 kanye no-370 mg we-magnesium, engezwa ekudleni.
• Amaprotheni - Ukudla inani lamaprotheni adingekayo ngesikhathi sokukhulelwa vele ungeze i-100 g yenyama noma i-100 g yesoya kanye ne-100 g ye-quinoa, isibonelo. Ukuze ufunde kabanzi bona: Ukudla okunothile ngamaprotheni.

Ukwengezwa kwalezi zakhi zomzimba nakho kungenziwa kumathebulethi, ngokusho kwesincomo sezokwelapha.

Amanye amavithamini, afana no-A, C, B1, B2, B3, B5, B6 noma B12, nawo abalulekile ngesikhathi sokukhulelwa, kodwa ubuningi bawo bufinyelelwa kalula ngokudla futhi akukho ukuxhaswa okudingekayo.

Bheka futhi: Izithako zemvelo zamavithamini zabesifazane abakhulelwe.

Owesifazane okhulelwe angabeka isisindo esingakanani amakhilogremu

Uma, ngaphambi kokukhulelwa, umama wayenesisindo esijwayelekile, ene-BMI ephakathi kuka-19 no-24, kufanele anesisindo esiphakathi kwamakhilogremu ayi-11 kuya kwayi-13 phakathi nesikhathi sokukhulelwa. Lokhu kusho ukuzuza kwesisindo esingu-1 kuya ku-2 kg ezinyangeni ezintathu zokuqala zokukhulelwa, kutrimester yesibili ukwanda okuphakathi kuka-4 no-5 kg, kanye namanye ama-5 noma ama-6 kilos ngemuva kwezinyanga eziyisithupha ingane izelwe, ku-trimester yesithathu .

Uma umama, ngaphambi kokukhulelwa, ene-BMI engaphansi kwe-18, ukukhuluphala okunempilo kuphakathi kuka-12 kuye ku-17 kg ezinyangeni eziyi-9 zokukhulelwa. Ngakolunye uhlangothi, uma umama ekhuluphele ngokweqile nge-BMI phakathi kuka-25 no-30 isisindo esinempilo sisondele ku-7 kg.

Ukunakwa: Lesi sibali asikulungele ukukhulelwa okuningi.

Bona nokuthi ungakuqinisekisa kanjani ukukhulelwa okunempilo ngemuva kweminyaka yobudala engama-30 ku: Ukunakekelwa ngesikhathi sokukhulelwa okuyingozi kakhulu.