Ungasilahla Kanjani Ngokuphepha Futhi Ngokushesha Isisindo Lapho Uncelisa

-Delile

• Ingabe ukuncelisa ibele kukusiza wehlise isisindo sokukhulelwa?
• Ungalindela ukushesha kangakanani ukwehlisa isisindo sokukhulelwa?
• Ngidinga amakhalori amangaki ngenkathi ngincelisa ibele?
• Ingabe kuphephile ukukhawulela amakhalori ngenkathi uncelisa?
• Izeluleko ze-6 zokukusiza wehlise isisindo ngenkathi uncelisa
• 1. Iya ephansi-carb
• Vivinya umzimba ngokuphepha
• 3. Hlala ungenawo amanzi
• 4. Ungeqi ukudla
• 5. Yidla kaningi
• 6. Phumula lapho ukwazi
• Ungalufuna nini usizo
• Ukudla okudlela endlini

Ingabe ukuncelisa ibele kukusiza wehlise isisindo sokukhulelwa?

Ukuncelisa ibele kungakusiza ukuthi wehlise isisindo ngemuva kokukhulelwa, kepha inani lesisindo ozolilahla liyahlukahluka kuwo wonke umuntu.

Ukuncelisa ingane ibele kuvame ukushisa amakhalori angama-500 kuya kwangama-700 ngosuku. Ukwehlisa isisindo ngokuphepha ngenkathi uncelisa, kubalulekile ukulandela izincomo zikadokotela wakho zokuthi mangaki amakhalori owadingayo ongawasebenzisa nsuku zonke. Uzodinga nokuthola imvume kudokotela wakho ngaphambi kokuqala kabusha ukuzivocavoca umzimba ngemuva kokubeletha.

Funda ukuze ufunde kabanzi mayelana nokulahleka kwesisindo kwangemva kokubeletha ngenkathi uncelisa.

Ungalindela ukushesha kangakanani ukwehlisa isisindo sokukhulelwa?

Kunezici eziningi ezizothinta ukuthi ulahlekelwa masinyane kangakanani isisindo ositholile ngesikhathi ukhulelwe, kufaka phakathi:

• umzimba wakho
• ukudla kwakho
• uvivinya kangaki umzimba
• uthole isisindo esingakanani ngesikhathi ukhulelwe

Ngokuya ngesisindo ositholile ngesikhathi ukhulelwe, kungathatha izinyanga eziyisithupha kuya kweziyisishiyagalolunye, noma kuze kube unyaka noma ngaphezulu ukunciphisa isisindo ositholile. Abanye besifazane abalahlekelwa yikho konke.

Kuvamile ukwehla cishe ngamakhilogremu ayi-13 ngemuva nje kokulethwa. Lokhu kulahleka kwesisindo okusheshayo kuvela enganeni, kwi-placenta, naku-amniotic fluid. Leli nani lingahluka ngokuya ngosayizi wengane yakho noma ngabe ugcine uketshezi oluningi ngesikhathi sokukhulelwa.

Ukulandela lokhu kulahleka kwesisindo kokuqala, kuzodingeka uthathe amakhalori ambalwa kunokusha ukuze ulahlekelwe isisindo esithe xaxa. Kodwa ngenxa yezizathu zezempilo nezokuphepha, uzofuna ukunciphisa umzimba kancane kancane futhi usebenzise okungenani ama-calories ayi-1,800 usuku ngalunye ngenkathi uncelisa. Lokhu kuzogcina ubisi lwakho luphakeme futhi kukunikeze amandla anele.

Ungahlose ngokuphepha ukuthi ulahlekelwe yikhilogremu elilodwa kuya kwamabili ngesonto. Ungathola ukuthi ubuyile kusisindo sakho sokukhulelwa ngemuva kokuncelisa izinyanga eziyisithupha. Kwabanye besifazane, kungathatha unyaka noma emibili.

Kungathatha isikhathi eside ukwehlisa isisindo uma ngabe ukhulelwe ngaphambili noma uma uzuze ngaphezu kwamakhilogremu angama-30 kuye kwangama-35 ngesikhathi sokukhulelwa.

Ngidinga amakhalori amangaki ngenkathi ngincelisa ibele?

Ngokuya ngezincomo zokudla ikhalori zansuku zonke zabesifazane abaneminyaka engu-19 kuye kwengu-50, ngokuya ngempilo yakho, kungadingeka ukuthi usebenzise inani elilandelayo lamakhalori ngosuku ngenkathi uncelisa:

Ukugcina isisindo sakho samanje ngenkathi uncelisa, futhi uqhubeke nokukhiqiza ubisi namandla akho, kuzodingeka usebenzise amanye ama-calories angama-450 kuye kwangama-500 ngosuku.

• Ukuhlala phansi: ama-calories angu-2 250 kuya ku-2 500 ngosuku
• Indlela yokuphila esesilinganisweni: ama-calories angu-2,450 kuya ku-2,700 ngosuku
• indlela yokuphila esebenzayo: ama-calories angu-2,650 kuya ku-2,900 ngosuku

Uma usuthole inani eliphelele lama-calories okufanele udle nsuku zonke, zama ukuqinisekisa ukuthi iningi lama-calories akho avela ekudleni okunothile kwezakhi. Lokhu kufaka phakathi:

• okusanhlamvu okuphelele
• izithelo
• imifino
• amaprotheni anciphile

Uma uzama ukunciphisa isisindo, gwema ukudla okungenalutho kwamakhalori afana nalokhu:

• isinkwa esimhlophe
• i-pasta
• amakhukhi
• izimpahla ezibhakiwe
• okunye okungenamsoco noma ukudla okusheshayo

Ungadinga futhi ukuthatha i-multivitamin noma ungaqhubeka nokuthatha ivithamini lakho ngaphambi kokubeletha ngenkathi uncelisa. Buza udokotela wakho ukuthi yiziphi izithasiselo abazincomayo.

Ingabe kuphephile ukukhawulela amakhalori ngenkathi uncelisa?

Noma uzama ukunciphisa isisindo, qiniseka ukuthi usebenzisa okungenani ama-calories ayi-1,800 ngosuku ngenkathi uncelisa. Ungangezela ukudla kwakho ngokuzivocavoca umzimba lapho usususwe ngudokotela wakho. Kwabesifazane abaningi, lokhu kuvame ukuba emasontweni ayisithupha ngemuva kokubeletha, noma kungaba isikhathi eside ukube ubeletha ngokuhlinzwa, noma izinkinga ngesikhathi sokubeletha noma ngemuva kokubeletha.

Izeluleko ze-6 zokukusiza wehlise isisindo ngenkathi uncelisa

Kubalulekile ukugcina ukudla okunempilo ngenkathi uncelisa ukuze ukwazi ukukhiqiza ubisi olunomsoco enganeni yakho. Lokho kusho ukuthi ukusika amakhalori kungahle kungabi yindlela ephephile ngaso sonke isikhathi.

Kodwa-ke, kunezinto eziningana ongazenza ukusekela ngokuphepha ukulahleka kwesisindo ngenkathi uncelisa.

1. Iya ephansi-carb

Ukunciphisa inani lama-carbohydrate owasebenzisayo kungakusiza ulahlekelwe isisindo sokukhulelwa ngokushesha. Kepha qiniseka ukuthi unezela ngamaprotheni amaningi, izithelo, nemifino. Yiba nenhloso yokuthi usadle ubuncane bama-calories ayi-1,800 ngosuku, futhi uhlale ukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha ngemuva kokubeletha.

Vivinya umzimba ngokuphepha

Lapho nje udokotela wakho ekuhlanzile ukuthi uzivocavoca umzimba, kancane kancane buyela ekusebenzeni. Gxila ekusebenzeni okuphephile kwangemva kokubeletha njenge-yoga nokuqhubeka uhamba nengane yakho.

Ungaqala ngokusebenzela imizuzu engama-20 kuye kwengama-30 ngosuku. Sebenza kuze kube yimizuzu eyi-150 yokuzivocavoca okusesilinganisweni ngesonto.

Zama ukuncelisa ingane yakho ibele ngaphambi kokuzivocavoca ukuze ugweme ukungena emgodini.

3. Hlala ungenawo amanzi

Lapho uncelisa, kubalulekile ukuhlala unamanzi amaningi. Zama ukuphuza izinkomishi eziyi-12 zamanzi nsuku zonke.

Amanzi okuphuza noketshezi olucacile kuzosiza umzimba wakho ukukhipha noma yisiphi isisindo samanzi, futhi. Futhi gwema iziphuzo ezinoshukela uma uzama ukunciphisa isisindo, njengoba lezi zilayishwa ngama-calories angenalutho.

4. Ungeqi ukudla

Ungeqi ukudla ngenkathi uncelisa, noma ngabe uzama ukunciphisa isisindo. Ukweqa ukudla kunganciphisa imetabolism yakho futhi kubangele amandla akho ukwehla, okungenza kube nzima kakhulu ukuthi usebenze futhi unakekele ingane yakho.

Futhi, ukudla amakhalori ambalwa ngosuku kungadala ukuthi ukuncipha kwakho kube yithafa noma kuyeke.

Uma ungenaso isikhathi esiningi sokudla, zama ukudla ukudla okulula okuncane nsuku zonke.Umgomo omuhle ukuba nesidlwana esinempilo, njengocezu lwesithelo, ngemuva kokuncelisa ingane yakho ukuze igcwalise amakhalori alahlekile.

5. Yidla kaningi

Ngaphezu kokungakudli ukudla, ukudla njalo kungasiza ekusekeleni imigomo yakho yokwehlisa isisindo. Ukudla okuvamile njalo kungakusiza ukuba ube namandla amaningi usuku lonke.

Lwela ukudla kathathu kanye nokudla okulula kabili ngosuku. Yize uma uhlala ulambile ngenkathi uncelisa, kungahle kudingeke ukuthi ungeze ukudla okulula okuncane, okunempilo usuku lonke.

6. Phumula lapho ukwazi

Kungaba nzima ukuthola isikhathi sokuphumula lapho usunengane entsha. Kepha zama ukulala ngangokunokwenzeka. Kungasiza umzimba wakho ukuthi ululame ngokushesha futhi ungalahlekelwa isisindo ngokushesha.

Ukulala kubalulekile futhi uma ubuyela ekuzivocavoca umzimba. Lokho kungenxa yokuthi imisipha yakho idinga ukuphumula futhi ilulame ngemuva kokuzivocavoca kwakho.

Uma ingane yakho idla ubusuku bonke, zama ukulala kancane phakathi nosuku lapho ingane yakho ilele.

Ungalufuna nini usizo

Bona udokotela wakho uma ukhathazekile ngokulahlekelwa isisindo ngemuva kokubeletha. Bangakwazi ukuhlola indlela odla ngayo nendlela ophila ngayo, futhi banikeze neziphakamiso ezinempilo zokwehlisa isisindo.

Isibonelo, uma unenkinga yokwehlisa isisindo, kungaphepha ukunciphisa inani lama-calories owadlayo izinyanga eziyisithupha ngemuva kokubeletha lapho ingane yakho iqala ukudla okuqinile.

Uma ungajabule ngesithombe somzimba wakho, udokotela wakho angakwazi ukuncoma umeluleki, owelapha, noma onguchwepheshe wokwehlisa isisindo osebenza nomama basemva kokubeletha.

Yazisa udokotela wakho uma ukhathazekile ukuthi ulahlekelwa isisindo ngokushesha okukhulu ngenkathi uncelisa (ngaphezu kwamakhilogremu owodwa kuya kwamabili ngesonto.) Kungase kudingeke ukuthi ungeze ukudla kwakho ngokudla okwengeziwe noma ukudla okulula usuku lonke. Lokhu kungasiza ekugcineni ukunikezwa ubisi lwakho.

Ukudla okudlela endlini

Khumbula ukuthi kuthathe izinyanga eziyisishiyagalolunye ukuthola isisindo ngesikhathi ukhulelwe, ngakho-ke yiba nomusa emzimbeni wakho njengoba uqala uhambo lwakho lokwehlisa isisindo. Abanye besifazane bakuthola kuthatha izinyanga eziyisithupha kuya kweziyisishiyagalolunye ukubuyela esikalini sabo sokukhulelwa. Kwabanye, kungathatha unyaka owodwa noma emibili.

Zama ukungaziqhathanisi nabanye. Nciphisa amandla okuzivocavoca umzimba kancane kancane bese ugxila ekudleni ukudla okunempilo ngaphandle kokukhawulela amakhalori amaningi ngenkathi uncelisa.