Nansi Indlela Yokuphatha Lokho Kulamba Okungapheli Kokukhulelwa

-Delile

• Kungani ulamba ngesikhathi sokukhulelwa
• Ngabe ukwanda kwesifiso sokudla kungaba uphawu lokuqala lokukhulelwa?
• Ukudla okwandayo kungena nini futhi kuhlala isikhathi esingakanani?
• Udinga amakholori amangaki ngesikhathi se-trimester ngayinye?
• Ungayiphatha kanjani indlala eyeqile lapho ukhulelwe
• Amathiphu wokukhetha ukudla okunempilo
• Ukuthatha

Izifiso zokukhulelwa yizinto zenganekwane. Ama-mamas alindelekile abike ukuqhudelana ngakho konke kusuka kuma-pickle no-ayisikhilimu kuya kubhotela wamantongomane ezinjeni ezishisayo.

Kodwa akuyona nje indlala yama-combos okudla angaphandle kodonga angakhuphuka ngesikhathi sokukhulelwa. Kuzo zonke izinyanga zakho eziyi-9 zokukhula kwengane, ungathola ukuthi umane ulambile ngokujwayelekile - nganoma yini, ngaso sonke isikhathi.

Ngokusobala, umzimba wakho usebenza isikhathi esengeziwe ukwenza umuntu owakheke ngokuphelele, ngakho akuyona into embi uma isifiso sakho sokudla sikushukumisela ukuba udle kakhulu manje. Eqinisweni, kungokwemvelo ngokuphelele!

Kodwa-ke, uma uzizwa sengathi isisu esikhonondayo sikushayela ukuba udle isixuku esikhundleni sokudla okubili - okungasona iseluleko ofuna ukusilandela - kungakhathaza.

Futhi njengoba kubalulekile ukuhlala ebangeni eliphilile lokuzuza isisindo ngesikhathi sokukhulelwa, ungazibuza ukuthi ungazigcina kanjani izifiso zilawulwa.

Nakhu ukubuka ukuthi ungayiphatha kanjani indlala eyengeziwe ngesikhathi sokukhulelwa.

Kungani ulamba ngesikhathi sokukhulelwa

Akuthathi iziqu zobudokotela ukuqonda ukuthi ukwakha umuntu omncane kudinga umsebenzi omningi - ngakho-ke, amandla athe xaxa ekudleni.

Ngesikhathi sokukhulelwa, umzimba wakho wenza isekisi eliyiqiniso lemisebenzi emithathu, okwandisa ivolumu yakho yegazi ngamaphesenti ayi-100 (kepha ngokujwayelekile asondele kumaphesenti angama-45), ekhulisa isibeletho sakho kusuka ngosayizi wepheya kuya kubukhulu bebhasikidi, futhi ukunitha ndawonye usana olunamakhilogremu ayisithupha kuya kwayishumi.

Noma ungahle ungazi ngayo yonke imisebenzi emangalisayo eyenzeka ngaphakathi kuwe, usebenzisa ama-calories athe xaxa, okwandisa ngokwemvelo indlala yakho.

Ukushintsha kwamahomoni nakho kungathinta amazinga akho endlala. Ngokusho, ukushintshashintsha kwe-estrogen ne-progesterone drive kwandisa isifiso sokudla, okwengeza iphakethe le-munchies yokukhulelwa.

Ngabe ukwanda kwesifiso sokudla kungaba uphawu lokuqala lokukhulelwa?

Amabele wamathenda, isicanucanu, futhi (nakanjani) isikhathi esilahlekile ziyizimpawu zakudala zokukhulelwa kwasekuqaleni. Ungakwazi yini ukwengeza i-hankering yokudla okuyizifundo ezine kulolo hlu? Mhlawumbe.

Ngenkathi ukuzizwa uphanga kungaba yinkomba yokuqala yokukhulelwa, akunakwenzeka ukuthi lokhu kube uphawu lwakho kuphela. Eqinisweni, abesifazane abaningi bathola isifiso sabo sokudla empeleni kuncipha ku-trimester wokuqala, njengoba ukugula kwasekuseni kwenza ukungaboni nokuhogela kokudla kungakhangi.

Kubalulekile ukukhumbula, futhi, ukuthi ukubiza abalambile nakho kungaba uphawu lwe-PMS. Njengama-spikes ama-hormone athinta ukudla kwakho lapho ukhulelwe, angenza okufanayo ngaphambi noma esikhathini sakho.

Ukudla okwandayo kungena nini futhi kuhlala isikhathi esingakanani?

Uma ukugula kwasekuseni ubukhungathekile phakathi ne-trimester yakho yokuqala, isifiso sakho sokudla singabona ushintsho olukhulu lapho ungena ku-trimester yakho yesibili.

“Ngithole ukuthi lokhu kuyehluka kakhulu kuye ngowesifazane kuya kowesifazane, kodwa ngokwesilinganiso ngingathi iningi lamakhasimende ami liqala ukubona ukwanda okuphawulekayo kwendlala yabo phakathi nendawo noma emasontweni angama-20,” kusho umeluleki wezokudla nokuncelisa umzimba uMeghan McMillan , MS, RDN, CSP, IBCLC, kaMama no Sweet Pea Nutrition. "Kodwa-ke, bakhona abesifazane abaningi abayibona zisuka nje ebhentshini."

Yize abanye omama abalindayo bezizwa belambile ngokwengeziwe kuze kufike lapho bebeletha, akuvamile ukuthi ukwanda kwesifiso sokulahla ekugcineni komsila kokukhulelwa. Njengoba isibeletho sakho esikhulayo sigcwalisa izitho zakho, kufaka phakathi isisu sakho, ukudla ukuze usuthe kungazizwa ungakhululekile.

Futhi, isilungulela sesithathu se-trimester singabeka isibambiso entshisakalweni yakho ekudleni, ikakhulukazi okukhethwa kukho okubabayo noma okune-asidi.

Udinga amakholori amangaki ngesikhathi se-trimester ngayinye?

Ngokuya ngezimo zakho, njengesimo sakho sesisindo lapho ukhulelwa nokuthi ngabe unengane eyodwa noma uyaphindeka yini, udokotela wakho noma udokotela wezokudla angakukhombisa ukuthi mangaki ama-calories ongawathatha ku-trimester ngayinye.

Kodwa - ukumangala! - kubantu abaningi, ukwanda kwezidingo zekhalori akufiki kuze kube kamuva ekukhulelweni.

“Sivame ukuzwa igama elithi‘ ukudla kwababili, ’kodwa lokhu kuyadukisa ngempela,” kusho uMcMillan. “Empeleni, ukwanda kwezidingo zamakhalori kuncane kakhulu kunalokho abesifazane abaningi abakucabangayo. Imihlahlandlela isitshela ukuthi azikho izidingo ezengeziwe zekhalori phakathi ne-trimester yokuqala. Kuze kube se-trimester yesibili lapho izidingo zamandla zikhuphuka khona ngama-calories angama-300 ngosuku phakathi ne-trimester yesibili bese inyuka iye cishe kuma-calories angama-400 ngosuku ku-trimester yesithathu yokukhulelwa kwe-singleton. Lokhu kwanda kuhlala kunjalo ngesikhathi sonke sokukhulelwa. ”

Khumbula futhi ukuthi ama-calories angama-300 angasetshenziswa ngokushesha okukhulu. Isabelo sakho sangemihla esingeziwe asiyona i-carte blanche ongayilayisha kokungeziwe okungalungile njenge-ayisikhilimu namazambane amazambane.

Ukukhuphuka kwama-khalori angama-300 kungabukeka njengesithelo ne-yogurt smoothie noma ikomishi lekota le-hummus nama-pita chips ayishumi nambili.

Ungayiphatha kanjani indlala eyeqile lapho ukhulelwe

Uzizwe sengathi awukwazi ukuyeka ukudla okulula? Indlala enganeliseki ingaba yinselelo enkulu ngesikhathi sokukhulelwa - kepha kunezindlela zokugcina izifiso zikhona.

Okokuqala, gxila ekuhleleni ukugcwalisa ukudla. “Ukusiza ukuphatha indlala yabo, ngikhuthaza [amaklayenti] ukuthi enze ukudla okwanelisayo nokwanelisayo,” kusho uMcMillan. "Ukuze benze lokhu, kufanele bagxile ekufakeni izakhi zomzimba ezintathu eziyinhloko esidlweni ngasinye: amaprotheni, i-fiber, namafutha enempilo."

Khetha ukukhetha amaprotheni anciphile njengenkukhu, ikalikuni, inhlanzi, amaqanda, ubhontshisi nokudla kwesoy. Ukukhulisa i-fiber, faka okusanhlamvu okuphelele, izithelo nemifino. Futhi ukuthola amafutha aphilile, finyelela kumafutha omnqumo, ukwatapheya, iyogathi namantongomane.

Kulungile - ngisho nokuhlakanipha! - ukusebenza kokunye ukudla okulula usuku lonke, inqobo nje uma wenza ukukhetha okunomsoco. "Lalela umzimba wakho uma kuziwa ekudleni okulula," kusho uMcMillan. "Abesifazane abaningi abakhulelwe badinga ukufaka umthamo noma ezimbili osukwini lwabo."

Ngokudla okulula, uMcMillan uphinde agcizelele ukugcina ama-macronutrients engqondweni. “Ngisiza amaklayenti ami ukuthi abambe indlala yawo ngokuwakhuthaza ukuthi afake amaprotheni noma amafutha anempilo, ngaphezu kwe-carbohydrate, nakho konke ukudla okulula. Ezinye izibonelo zifaka i-apula nebhotela lamantongomane, i-yogurt egcwele yamafutha egcwele egcwele ama-blueberries, noma isaladi le-tuna elinama-crackers okusanhlamvu okuphelele. Abagcini ngokunambitha nje kuphela, kodwa bazobasiza ukuba bazizwe begcwele ngokugcwele isikhathi eside. ”

Ekugcineni, ungakhohlwa ukuhlala unamanzi amaningi! Ukwehla kwamanzi emzimbeni kungabonakala njengokulamba, ngakho-ke gcina ibhodlela lakho lamanzi lilihle futhi uphuze njalo. (Ibhonasi: uketshezi olungeziwe kungasiza ukuvimbela ukuqunjelwa kokukhulelwa okusabekayo.)

Okuhlobene: Umhlahlandlela wakho ekudleni okunempilo nokudla okunomsoco ngesikhathi sokukhulelwa

Amathiphu wokukhetha ukudla okunempilo

Njengoba kungalinga ukufinyelela kuma-calories angenalutho lapho ulambile, kubalulekile ukusebenzisa isabelo sakho esingeziwe sokudla ngenkathi ukhulelwe. Zama lezi ziphakamiso ezinempilo.

Ukuthatha

Umzimba wakho wenza imisebenzi emihle kakhulu ezinyangeni eziyi-9 zokukhulelwa. Indlala ingasebenza njengesikhumbuzo sakho konke okusebenzela ukukufeza, kanye nokusikisela kokuthi umsebenzi wakho ukuwondla kahle.

Noma isifiso sokudla sizizwa sikhungathekile, khumbula ukuthi akuhlali unomphela. Kuleli windi elifushane kakhulu lempilo, ukuhlala unake ukukhetha kwakho kokudla, ukuhlela phambili ukudla kanye nokudla okulula, nokuhambisana ne-hydration yakho kungakusiza uhlale unelisekile futhi uphilile.