Ungayitholi kanjani amafutha ngesikhathi ukhulelwe

-Delile

• Ongakudla ukulawula isisindo
• Yini okufanele uyigweme ekudleni
• Imenyu yokulawula ukuzuza kwesisindo
• Usuku 1
• Usuku 2
• Usuku 3
• Izingozi zokukhuluphala ngokweqile lapho ukhulelwe

Ukuze ungafaki isisindo esiningi ngesikhathi sokukhulelwa, owesifazane okhulelwe kufanele adle okunempilo futhi ngaphandle kwehaba, futhi azame ukwenza imisebenzi yomzimba elula ngesikhathi sokukhulelwa, ngokugunyazwa ngudokotela obelethisayo.

Ngakho-ke, kubalulekile ukwandisa ukusetshenziswa kokudla okune-fiber, amavithamini namaminerali, njengezithelo, imifino kanye nokudla okuphelele, njengelayisi, ipasta nofulawa kakolweni ophelele.

Isisindo esizotholwa ngesikhathi sokukhulelwa sincike kwi-BMI owesifazane abenayo ngaphambi kokukhulelwa, futhi ingahluka phakathi kwe-7 kuye ku-14 kg. Ukuthola ukuthi ungathola isisindo esingakanani, yenza isivivinyo ngezansi kweGestational Weight Calculator.

Ukunakwa: Lesi sibali asikulungele ukukhulelwa okuningi.

Ongakudla ukulawula isisindo

Ukulawula isisindo, abesifazane kufanele badle ukudla okunothe ngokudla kwemvelo nokugcwele, banikeze okuthandayo ngezithelo, imifino, ilayisi, ipasta nofulawa ophelele, ubisi olunemisipha nemikhiqizo evela kanye nenyama enciphile, kudla izinhlanzi okungenani kabili ngesonto.

Ngaphezu kwalokho, umuntu kufanele akhethe ukudla ukudla okulungiselelwe ekhaya, esebenzisa inani elincane lamafutha, ushukela namafutha omnqumo ngesikhathi sokupheka kokudla. Ngaphezu kwalokho, wonke amanoni abonakalayo avela enyameni nasesikhunjeni senkukhu nenhlanzi kufanele asuswe ukunciphisa inani lama-calories ekudleni.

Yini okufanele uyigweme ekudleni

Ukugwema ukukhuluphala ngokweqile ngesikhathi ukhulelwe, kubalulekile ukugwema ukudla ukudla okunoshukela, amafutha kanye nama-carbohydrate alula, afana nofulawa omhlophe, amaswidi, kophudingi, ubisi lonke, amakhukhi agxishiwe, inyama ebomvu nocubunguliwe, njengesoseji, ubhekeni, isoseji nesalami.

Kubalulekile futhi ukugwema ukusetshenziswa kokudla okuthosiwe, ukudla okusheshayo, iziphuzo ezibandayo nokudla okubandayo okufriziwe, njengama-pizza ne-lasagna, ngoba bacebile emafutheni nakwizithasiselo zamakhemikhali. Ngaphezu kwalokho, umuntu kufanele agweme ukusetshenziswa kwenyama kanye nemifino yomhluzi wemifino, amasobho ompuphu noma iziphuzo ezilungile, njengoba zinothile kasawoti, obangela ukugcinwa koketshezi nokwenyusa umfutho wegazi.

Imenyu yokulawula ukuzuza kwesisindo

Okulandelayo yisibonelo semenyu yezinsuku ezintathu yokulawula ukuzuza kwesisindo ngesikhathi sokukhulelwa.

Usuku 1

• Ukudla kwasekuseni: 1 ingilazi yobisi olunamafutha + 1 isinkwa esiphelele noshizi + 1 ucezu lukapopo;
• Isiphuzo sasekuseni: 1 iyogathi yemvelo ene-granola;
• Isidlo sasemini sasemini: 1 inyama yenkukhu enosamatisi usosi + 4 col. irayisi isobho + 3 col. ubhontshisi wesobho + isaladi eluhlaza + 1 i-orange;
• Isidlo sasemini: Ijusi likaphayinaphu elineminti + 1 tapioca noshizi.

Usuku 2

• Ukudla kwasekuseni: Ukotapeya smoothie + 2 ubhontshisi ogcwele ibhotela;
• Isiphuzo sasekuseni: Ubhanana o-1 ocubuziwe one-oats + i-gelatin;
• Isidlo sasemini sasemini: I-pasta ene-tuna ne-pesto sauce + isaladi yemifino esusiwe + izingcezu ezi-2 zekhabe;
• Isidlo sasemini: 1 iyogathi yemvelo ene-flaxseed + 1 isinkwa esiphelele esine-curd.

Usuku 3

• Ukudla kwasekuseni: 1 ingilazi yejusi le-orange + 1 tapioca + ushizi;
• Isiphuzo sasekuseni: I-yogurt elula engu-1 + 1 ikholomu. i-flaxseed + 2 toast;
• Isidlo sasemini sasemini: 1 ucezu lwenhlanzi ephekiwe + 2 amazambane aphakathi nendawo + imifino ebilisiwe + izingcezu ezi-2 zikaphayinaphu;
• Isidlo sasemini: 1 ingilazi yobisi olunamafutha + 1 isinkwa esiphelele ne-tuna.

Ngaphezu kokulandela lokhu kudla, kubalulekile futhi ukwenza umsebenzi owenziwa njalo womzimba, ngemuva kokukhuluma nodokotela nokuba nokugunyazwa kwakhe, njengokuhamba ngezinyawo noma i-aerobics yamanzi. Bona izivivinyo ezi-7 ezinhle kakhulu zokuzijwayeza ukukhulelwa.

Izingozi zokukhuluphala ngokweqile lapho ukhulelwe

Isisindo eseqile ekukhulelweni singabeka ubungozi kumama nasenganeni, njengesifo somfutho wegazi ophezulu, i-eclampsia nesifo sikashukela sokukhulelwa.

Ngaphezu kwalokho, ukukhuluphala ngokweqile kubambezela nokululama kowesifazane esikhathini sokubeletha futhi kwandisa amathuba okuthi nengane ikhuluphale ngokweqile kukho konke ukuphila. Bona ukuthi kanjani ukukhulelwa kowesifazane okhuluphele.

Bona amathiphu amaningi wokulawula isisindo ngesikhathi sokukhulelwa ngokubuka ividiyo elandelayo: