Izeluleko Ezi-16 Eziphumelelayo Zokunciphisa Isisindo Sengane Ngemuva Kokukhulelwa

-Delile

• Siyini ‘isisindo somntwana?’
• Amathiphu okusiza ukwehlisa isisindo sengane
• 1. Gcina imigomo yakho ingokoqobo
• 2. Ungashayi ekudleni
• 3. Uncelisa ibele uma ukwazi
• 4. Bheka ikhalori olithathayo
• 5. Yidla ukudla okune-fiber eningi
• 6. Thenga kakhulu amaprotheni anempilo
• 7. Gcina ukudla okulula okunempilo kuseduze
• 8. Gwema ushukela ongeziwe nama-carbs acwengekile
• 9. Gwema ukudla okwenziwe kakhulu
• 10. Gwema utshwala
• 11. Thola ukunyakaza
• 12. Ungamelani nalolo qeqesho lokumelana
• 13. Phuza amanzi anele
• 14. Lala ngokwanele
• 15. Funa ukwesekwa
• 16. Cela usizo
• Okubalulekile
• Amathiphu wokuthatha ngokushesha

Isitokwe

Uma kukhona noma yini esikwaziyo, ukuthi ukuthola isisindo esinempilo ngemuva kwengane kungaba ngumzabalazo. Kungaba nengcindezi ukunakekela usana olusanda kuzalwa, ukujwayela inkambiso entsha, nokululama ekubelethweni. Kuyinto okuningi.

Kodwa-ke, kubalulekile ukubuyela esisindweni esinempilo ngemuva kokubeletha, ikakhulukazi uma uhlela ukukhulelwa futhi ngokuzayo.

Sizobheka ezinye izindlela ezisebenzayo zokukusiza ukuthi uzuze isisindo esinempilo sangemva kokubeletha ukuze uthathe ubuzali nge-pep esinyathelweni sakho.

Siyini ‘isisindo somntwana?’

Nayi imvelaphi yokuthi siyini "isisindo sengane", kungani kwenzeka ngesikhathi sokukhulelwa, nokuthi kungani kungadingeki ngemuva kokuthi ingane ivele emhlabeni.

I-Centers for Disease Control and Prevention (CDC) incoma ukuthi abesifazane abaphakathi kwesisindo esinempilo abaphethe inzuzo eyodwa yengane ngesikhathi sokukhulelwa.

Kunconywe ukuzuza kwesisindo kubantu abalindelekile abanesisindo esincane, ukukhuluphala ngokweqile, noma ukuthwala izingane eziningi kwehlukile. Bheka ama-calculator asebenzisanayo e-Institute of Medicine / National Academies ukuthola ukuthi ungakanani umuntu onconyiwe ozuzayo.

Abahlinzeki bakho bezokunakekelwa kwempilo bangaba nezincomo ezihlukile ngokuya ngezidingo zakho.

Ngokuya ngocwaningo olushicilelwe ku-, ukuzuza kwesisindo sokukhulelwa kuqukethe:

• ingane
• i-placenta
• uketshezi lwe-amniotic
• izicubu zesifuba
• igazi
• ukukhuliswa kwesibeletho
• izitolo ezengeziwe zamafutha

Amafutha angeziwe asebenza njengendawo yokugcina amandla okuzala nokuncelisa. Kodwa-ke, ukuzuza ngokweqile kwesisindo kungaholela emafutheni amaningi. Yilokhu abantu ngokuvamile abakubiza ngokuthi "isisindo somntwana," futhi kujwayelekile kakhulu.

Cishe uhhafu wabo bonke abesifazane abakhulelwe bathola ngaphezu kwesilinganiso esinconyiwe sesisindo ngesikhathi sokukhulelwa, ngokusho kwe-.

Imiphumela yokugcina esinye salesi sisindo esingeziwe ngemuva kokukhulelwa ifaka:

• ingozi eyengeziwe yokukhuluphala ngokweqile
• kwandisa ingozi yesifo sikashukela nesenhliziyo
• ingozi enkulu yezinkinga ngesikhathi sokukhulelwa
• izingozi zezempilo eziphakeme kwabesifazane abanesifo sikashukela sokukhulelwa

Uhlu olulandelayo luhlinzeka ngamathiphu asuselwa ebufakazini akusize ulahlekelwe amakhilogremu athe xaxa.

Amathiphu okusiza ukwehlisa isisindo sengane

1. Gcina imigomo yakho ingokoqobo

Ngaphandle kwamaphephabhuku nezindaba zosaziwayo ongathanda ukukholelwa kuzo, ukwehlisa isisindo ngemuva kokukhulelwa kuthatha isikhathi.

Ocwaningweni olulodwa luka-2015, amaphesenti angama-75 abesifazane ayesinda unyaka owodwa ngemuva kokubeletha kunangaphambi kokukhulelwa. Kulaba besifazane, amaphesenti angama-47 okungenani ayengamakhilogremu ayishumi esindayo onyakeni ongu-1, kanti amaphesenti angama-25 ayegcine amakhilogremu angama-20 ngaphezulu.

Ngokuya ngokuthi ungakanani isisindo ositholile ngesikhathi ukhulelwe, kunengqondo ukulindela ukuthi eminyakeni engu-1 kuya kwengu-2 elandelayo ungalahla cishe amakhilogremu ayi-4.5. Uma uthola isisindo esiningi, ungakuthola ugcina ngamakhilogremu ambalwa kusinda kunangaphambili kokukhulelwa.

Vele, ngohlelo oluhle lokudla nokuzivocavoca umzimba, kufanele ukwazi ukufeza noma yiliphi izinga eliphakeme lokwehlisa isisindo udokotela wakho akunikeza izithupha.

2. Ungashayi ekudleni

Ukudla okuphahlazekayo kungukudla okuphansi kakhulu kwekhalori okuhlose ukukwenza ulahlekelwe isisindo esikhulu ngesikhathi esifushane ngangokunokwenzeka.

Ngemuva kokubeletha umntwana, umzimba wakho udinga ukondleka okufanele ukuze welaphe futhi ululame. Ngaphezu kwalokho, uma uncelisa, udinga Okuningi kilojoule kunokujwayelekile, ngokusho kwe-.

Ukudla okuncane kwekhalori kungenzeka kungabi nezakhi ezibalulekile futhi mhlawumbe kukushiye uzizwe ukhathele. Lokhu kuphambene nalokho okudingayo lapho unakekela usana olusanda kuzalwa, futhi lapho kungenzeka ukuthi ulala ubuthongo.

Ukuthatha isisindo sakho njengamanje kuzinzile, ukunciphisa ukudla kwakho kwekhalori ngamakhalori angaba ngu-500 ngosuku kuzothuthukisa ukwehla kwesisindo okuphephile okungaba amakhilogremu ayi-1,1 (0.5 kg) ngesonto. Leli nani lokwehlisa isisindo lithathwa njengeliphephile kwabesifazane abancelisayo, ngokusho kwe-Academy of Nutrition and Dietetics.

Isibonelo, owesifazane odla ama-calories angu-2 000 ngosuku angadla ama-calories ambalwa angama-300 futhi ashise ama-calories angu-200 ngokuzivocavoca umzimba, okwenza ukuncipha kwama-calories angu-500 esewonke.

3. Uncelisa ibele uma ukwazi

I, IAmerican Academy of Pediatrics (AAP), kanye neCDC bonke batusa ukuncelisa. Ukuncelisa ingane yakho ibele ezinyangeni eziyisithupha zokuqala zokuphila (noma isikhathi eside kakhulu) kunezinzuzo eziningi wena nomntanakho:

• Inikeza umsoco: Ubisi lwebele luqukethe zonke izakhamzimba ingane ezidingayo ukuze ikhule futhi ichume ezinyangeni eziyisithupha zokuqala zokuphila, ngokusho kwe.
• Isekela amasosha omzimba omntwana: Ubisi lwebele futhi olusiza ingane yakho ukulwa namagciwane namagciwane.
• Yehlisa ingozi yezifo ezinganeni: Izinsana ezibelethwe zinamathuba amancane okuba nesifuba somoya, ukukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo 1, isifo sokuphefumula, izifo zendlebe, isifo sokufa kwezinsana ngokuzumayo (SIDS), kanye nezifo zesisu.
• Yehlisa ubungozi bukamama besifo: Abantu abancelisa ibele banomfutho wegazi ophakeme, uhlobo lwesibili sikashukela, umdlavuza webele, nomdlavuza we-ovari.

Ngokwengeziwe, ucwaningo lukhombisile ukuthi ukuncelisa ibele kungasisekela isisindo sakho sangemva kokubeletha.

Kodwa-ke, ezinyangeni ezintathu zokuqala zokuncelisa ibele, ungahle ungabi nokulahlekelwa kwesisindo noma ukuzuza kwesisindo esithile.Lokhu kungenxa yokwanda kwezidingo zekhalori nokudla, kanye nokuncipha komzimba ngesikhathi sokuncelisa.

4. Bheka ikhalori olithathayo

Siyazi, ukubalwa kwekhalori akuwona wonke umuntu. Kepha uma uthola ukuthi ukudla nge-intuitively kubonakala kungasebenzi, ukuqapha ama-calories kungakusiza ukuthi wazi ukuthi udla kangakanani nokuthi lapho kukhona noma yiziphi izindawo eziyinkinga kuhlelo lwakho lokudla.

Kungakusiza futhi ukuthi uqinisekise ukuthi uthola amakhalori anele ukukunikeza amandla nomsoco owudingayo.

Ungakwenza lokhu ngo:

• ukugcina idayari yokudla
• ukuthatha izithombe zokudla kwakho njengesikhumbuzo salokho okudlile
• ukuzama uhlelo lokusebenza lokulandelela ikhalori yeselula
• ukwabelana ngokudla kwakho kwekhalori nsuku zonke nomngani ophinde aqaphe amakhalori okuphendula

Ukusebenzisa lezi zindlela kungakusiza wehlise osayizi bezabelo zakho futhi ukhethe ukudla okunempilo, okusiza ekunciphiseni isisindo.

5. Yidla ukudla okune-fiber eningi

Sekuyisikhathi sokuthola lezo zinhlamvu nemifino enempilo ohlwini lwakho lokuthenga. Ukudla ukudla okune-fiber eningi kukhonjisiwe ukusiza ekunciphiseni isisindo.

Isibonelo, abantu abangama-345 bathole ukuthi ukwanda kwama-4 amagremu wefayibha ngaphezu kwalokho ababambiqhaza abakudlile ngaphambi kocwaningo kuholele ekwehleni kwesisindo esingeziwe samaphawundi ama-3/4 ngaphezulu kwezinyanga eziyisithupha.

Ukudla okuncibilikayo kwe-fiber (okufana nalokhu!) Kungakusiza futhi ukuthi uzizwe ugcwele isikhathi eside ngokwehlisa ukugayeka kokudla futhi wehlise amazinga e-hormone yendlala, ngokusho kwesilingo somtholampilo sango-2015.

Le miphumela ekugayweni komzimba ingasiza ekunciphiseni ukungena kwekhalori, yize imiphumela yezifundo isiyonke ixubekile.

6. Thenga kakhulu amaprotheni anempilo

Ukufaka amaprotheni ekudleni kwakho kungakhuphula umzimba, kwehlise isifiso sokudla, futhi kunciphise nokudla kwekhalori, ngokusho kocwaningo olushicilelwe kwiAmerican Journal of Clinical Nutrition.

Ucwaningo lukhombisa ukuthi amaprotheni anomthelela omkhulu "we-thermic" kunezinye izakhi zomsoco. Lokho kusho ukuthi umzimba usebenzisa amandla amaningi ukuwugaya kunezinye izinhlobo zokudla, okuholela ekutheni kushiswe amakhalori amaningi.

futhi kukhombisa ukuthi amaprotheni ayakwazi futhi ukucindezela isifiso sokudla ngokwandisa ama-hormone agcwele e-GLP ne-GLP-1, kanye nokunciphisa i-hormone yokulamba i-ghrelin. Amahomoni amancane alambile asho ukulengiswa okuncane!

Imithombo yamaprotheni enempilo ifaka phakathi:

• inyama enciphile
• amaqanda
• izinhlanzi eziphansi ze-mercury
• imidumba
• amantongomane nembewu
• okobisi

Bheka lokhu kudla okuphathekayo kwamaprotheni okuphathekayo ukuze uhambe.

7. Gcina ukudla okulula okunempilo kuseduze

Ukudla onakho kungaba nomthelela omkhulu kulokho okudlayo. Futhi lapho usesha i-pantry ukuthola okuthile ongakudla, okunye okunye okunempilo kuyithikithi nje.

Ngokugcina ukudla okulula okunempilo, ungaqinisekisa ukuthi unokuthile okuseduze lapho kugadla imizwa. Nazi ezinye okufanele zihlale zikhona:

• usike imifino kanye ne-hummus
• amantongomane ahlanganisiwe nezithelo ezomisiwe
• I-yogurt yamaGrikhi ne-granola eyenziwe ngokwenza
• ama-popcorn anomoya
• ushizi wentambo
• amantongomane anongwe
• ukudla okulula kwasolwandle

Ucwaningo lukhombisa ukuthi ukugcina izithelo ngaphandle kwekhawunta kuhlotshaniswa nenkomba yomzimba ephansi (BMI).

Ngokunjalo, ucwaningo lokuqhathanisa lubonise ukuthi ukudla ukudla okungenampilo ngaphandle kwekhawunta kuhlotshaniswa nesisindo esengeziwe. Ithiphu yepro: Gcina ukudla okucutshunguliwe namaswidi kukhishi, noma okungcono kakhulu, ngaphandle kwendlu.

Siyayithanda le mibono yokudla okulula kwehhovisi, iphenti, noma lapho uya khona.

8. Gwema ushukela ongeziwe nama-carbs acwengekile

Yize zingakhanga, ushukela nama-carbs acwengekile anama-calories amaningi futhi imvamisa anezakhamzimba eziphansi. Futhi kunezinye izindlela ezinempilo nezimnandi.

Abacwaningi bahlobanisa ukudla okuphezulu koshukela ongeziwe kanye ne-carbs elicwengiweyo nokwanda kwesisindo, isifo sikashukela, isifo senhliziyo, eminye imidlavuza, kanye nokwehla kwengqondo.

Imithombo ejwayelekile yoshukela owengeziwe ifaka:

• iziphuzo ezinoshukela
• isiphuzo sezithelo
• noma yiluphi uhlobo lukashukela elicwengiweyo
• ufulawa omhlophe
• kusakazeka okumnandi
• amakhekhe
• amabhisikidi
• amaqebelengwane

Uma ukhetha ukudla esitolo, funda amalebula okudla. Uma ushukela ungenye yezithako zokuqala ohlwini, lowo mkhiqizo mhlawumbe kungcono ukuwugwema.

Kulula ukunciphisa ukudla kwakho ushukela ngokugwema ukudla okucutshungulwayo futhi unamathele ekudleni okuphelele okufana nemifino, imidumba, izithelo, inyama, inhlanzi, amaqanda, amantongomane, neyogathi.

Nazi ezinye izibonelo zemibono yasekuseni ephansi yokwenza amasondo akho ajike.

9. Gwema ukudla okwenziwe kakhulu

Uma ubukade uqaphela kuze kube manje, eziningi zalezi zeluleko zenziwa zibe lula kakhulu uma udla ukudla okuphelele, okungalungisiwe. Imvamisa zigcwele amaprotheni, i-fiber, noshukela omncane.

Ukudla okwenziwe, ngakolunye uhlangothi, kuvame ukuba noshukela omningi, amafutha angenampilo, usawoti, nama-calories, konke lokhu okungamelana nemizamo yakho yokwehlisa isisindo, ngokusho kwe-.

Lokhu kudla kufaka:

• ukudla okusheshayo
• ukudla okulungiselelwe ngaphambili
• ama-chips
• amakhukhi nezimpahla ezibhakiwe
• uswidi
• ukudla okulungile
• amamiksi aboshiwe
• ushizi osetshenzisiwe
• okusanhlamvu okunoshukela

Futhi kuhlangene nokusetshenziswa kokudla okusetshenzisiwe okunokuziphatha kokudla okuluthayo.

Ngeshwa, lokhu kudla kuyingxenye enkulu yokudla kwabantu abaningi okunomsoco, ngokusho kocwaningo olushicilelwe I-American Journal of Clinical Nutrition.

Unganciphisa inani lokudla okusetshenzisiwe okudlayo ngokukufaka esikhundleni sokudla okusha, okuphelele, okunomsoco.

10. Gwema utshwala

Ucwaningo lukhombisile ukuthi amanani amancane otshwala, njengengilazi yewayini elibomvu, anezinzuzo ezithile zezempilo.

Kodwa-ke, uma kukhulunywa ngokulahlekelwa isisindo, utshwala buhlinzeka ngama-calories angaphezulu kokudla okunomsoco.

Ngokwengeziwe, utshwala bungahle buhlobene nokuzuza kwesisindo futhi kungaholela ekugcinweni kwamafutha amaningi azungeze izitho, ezaziwa nangokuthi isisu samafutha.

Ngokuya ngocwaningo, alikho izinga lokuphepha lotshwala elaziwayo ezinganeni. Izeluleko ukuthi indlela ephephe kunazo zonke ezinganeni iwukuba omama abancelisayo bangaphuzi nhlobo.

Uma usesimweni sokugubha, singancoma okuthile koshukela ophansi kanye nokubhibhidla njengamanzi akhazimulayo angenaphunga angenashukela.

11. Thola ukunyakaza

Ukuhambisa umzimba wakho kunezinzuzo eziningi, kepha kungakhokhisa kakhulu ukulahleka kwesisindo. ICardio, njengokuhamba, ukugijima, ukugijima, ukuhamba ngebhayisikili, nokuqeqeshwa kwesikhawu, kukusiza ukuthi ushise amakhalori futhi kunezinzuzo eziningi zezempilo.

Ngokusho kwalokhu, ukuzivocavoca umzimba kuthuthukisa impilo yenhliziyo, kunciphisa ubungozi nobukhulu besifo sikashukela, futhi kunganciphisa ubungozi bezinhlobo eziningana zomdlavuza.

Yize ukuzivocavoca kukodwa kungakusizi ekunciphiseni isisindo, ukuhlaziywa kwezifundo eziyisishiyagalombili kukhombisile ukuthi ukuvivinya umzimba kuzosiza uma ukuhlanganisa nokudla okunomsoco.

Isibonelo, ukuhlaziywa kubonise ukuthi abantu abahlanganisa ukudla nokuzivocavoca umzimba balahlekelwe isilinganiso esingamakhilogremu angu-3.7 (1.72 kg) ngaphezu kwalabo abasanda kudla.

Okukhombisa ukuthi ukuvivinya umzimba nge-aerobic kubaluleke kakhulu ekulahlekelweni kwamafutha nasempilweni yenhliziyo. Ngakho-ke ngisho nokuhambahamba nje kuyisinyathelo esihle sokuthuthukisa isisindo sakho nempilo.

Ngemuva kokubeletha, izindawo zakho zangasese nezesisu zidinga isikhathi sokuphola, ikakhulukazi uma uke wabeletha ngokuhlinzwa.

Kuyoze kube nini emva kokubeletha ungaqala ukuzivocavoca ngokuphepha kuya ngemodi yokulethwa, noma ngabe bekukhona yini ubunzima, ubulungele kangakanani ngaphambi nangesikhathi sokukhulelwa, nokuthi uzizwa kanjani ngokujwayelekile. Uchwepheshe wakho wezokunakekelwa kwezempilo uzokusiza unqume isikhathi sakho.

Ngemuva kokuthi uchwepheshe wakho wokunakekelwa kwezempilo ekunikeze ithuba lokuthi uqale ukuzivocavoca, abantu bancoma ukuthi abantu abangemva kokubeletha benze okungenani imizuzu engu-150 yokuvivinya umzimba ngokuqina, njengokuhamba ngamandla, kusakazeke isonto lonke.

Ngemuva kokuthi uqale ukuqhubeka, thola umsebenzi owuthanda kakhulu futhi ongaqhubeka nawo ngemuva kokuthi ufike esisindweni esinempilo.

12. Ungamelani nalolo qeqesho lokumelana

Ukumelana nokuqeqeshwa njengokuphakamisa izinsimbi kuzokusiza wehlise isisindo futhi ugcine isisindo somzimba.

Ucwaningo lukhombisile ukuthi inhlanganisela yokuqeqeshwa kokudla nokumelana nokutholakala kuyindlela ephumelela kakhulu yokwehlisa isisindo nokuthuthukisa impilo yenhliziyo.

Ukuthola isikhathi sokuzivocavoca nengane kungaba nzima, kepha kunamajimu anikeza amakilasi omama nezinsana (mathupha kanye naku-inthanethi!), Kanye namavidiyo we-YouTube nezinhlelo zokusebenza zeselula ezingakusiza uphume.

Ukuzivocavoca umzimba okulula ekhaya kukhululekile futhi kungashintshwa kufinyelele ezingeni lekhono lakho.

13. Phuza amanzi anele

Hlala upholile, bangane. Ukuphuza amanzi anele kubalulekile kunoma ngubani ozama ukunciphisa umzimba. Iveza ukuthi ukukhetha amanzi ngaphezu kwesiphuzo esisodwa esinoshukela esingu-20-ounce kungakongela ama-calories ayi-240.

Ngokuya ngocwaningo lwango-2016, amanzi okuphuza angakhuphula umuzwa wakho wokugcwala futhi avuselele imetabolism yakho, okuholele ekwehliseni isisindo.

Nokho, akubona bonke abacwaningi abavumayo. Olunye ucwaningo luphakamisa ukuthi akukho ukuhlangana okuphelele phakathi kokusetshenziswa kwamanzi nokuncipha kwesisindo.

Kodwa-ke, kwabesifazane abancelisayo, akukho mbuzo ukuthi ukuhlala unamanzi kubalulekile ukufaka iziphuzo ezilahlekile ngokukhiqizwa kobisi.

Isincomo esivamile esivela kuziphathimandla zezempilo ukuphuza izingilazi eziyisishiyagalombili zama-ounce, okulingana nengxenye yelitha, noma cishe amalitha amabili. Lokhu kulula ukukhunjulwa njengomthetho "8 × 8."

Umthetho we-8 × 8 umgomo omuhle ongakusiza ekwehliseni isisindo futhi ugcine unamanzi amaningi. Kodwa-ke, abesifazane abancancisayo noma abazivocavoca kanzima bangadinga okuningi.

Amanzi angenalutho angcono kakhulu, kepha amanzi acwazimulayo angenashukela ngezikhathi ezithile angangeza ukuhlukahluka.

14. Lala ngokwanele

Usuyazi nje ukuthi lokhu kunzima. Lowo omncane ufuna wena ubusuku nemini. Kodwa ukwenza noma yini ongakwenza ukuze uthole ukulala ngokwanele kuzokuzuzisa.

Ukuntuleka kokulala kungathinta kabi isisindo sakho. Omunye wakhombisa ukuthi ukuntuleka kokulala kuhlobene nokugcina isisindo esithe xaxa ngemuva kokukhulelwa.

Le nhlangano ingaba yiqiniso nakubantu abadala bebonke. Ukubuyekezwa kwezifundo ze-11 kutholakale ukuhlangana okuphawulekayo phakathi kwamanani amafushane wokulala nokukhuluphala.

Komama abasha, ukulala ngokwanele kungaba yinselele. Amasu angasiza afake ukucela usizo emndenini nakubangane nokunciphisa ukudla kwakho okune-caffeine

Ungakhohlwa: Impilo yakho ibaluleke njengempilo yengane, ngakho-ke cela usizo ukuze uthole ukulala okudingayo.

15. Funa ukwesekwa

Ukwehla kwesisindo esisekelwe eqenjini kungaba wusizo kwabanye abantu. I-A ikhombisile ukuthi abantu ababamba iqhaza ekunciphiseni kwesisindo seqembu bavame ukuncipha, noma okungenani, isisindo njengalabo abalahlekelwa isisindo sisodwa.

Womabili amaqembu obuso nobuso obulahlekile kanye nemiphakathi eku-inthanethi ingasiza.

Kodwa-ke, okunye ukubuyekezwa kocwaningo okubandakanya abantu abangu-16,000 bathole ukuthi ukwehla kwesisindo seqembu akunamphumela omkhulu uma kuqhathaniswa nokunye ukungenelela kokuncipha.

Ukuthola indlela evumelana nendlela yakho yokuphila kanye nokuncamelayo mhlawumbe kuyindlela engcono kakhulu. Nazi ezinye izindlela zokuthola abantu bakho.

16. Cela usizo

Ukuba ngumzali omusha kungaba indima esabekayo nomsebenzi omningi. Ukwehluleka ukulala nokucindezeleka kungaba nzima, futhi omama abasha kwabangu-9 nabo babhekana nokudangala kwangemva kokubeletha.

Ngenkathi ukuthola isisindo esinempilo ngemuva kokukhulelwa kubalulekile, akufanele kwengeze ukucindezeleka okungadingekile nokukhathazeka. Ukwenza ushintsho oluncane ongalunakekela ekuhambeni isikhathi eside kubalulekile.

Uma uzizwa ucindezelekile noma ukhathazekile, noma umane nje ulwa nobunzima, ungesabi ukufinyelela usizo. Cela abangani nomndeni usizo lwasekhaya, ukulungisa ukudla, noma ukunakekela ingane amahora ambalwa ukukuvumela ukuba uphumule noma uvivinye umzimba.

Uma udinga usizo olwengeziwe, udokotela wakho, odla ukudla, umhlengikazi womndeni, noma isazi sokusebenza kwengqondo angakunikeza ukusekelwa. Futhi cabanga ngomugqa wosizo wePostpartum Support International: 800-944-4773.

Okubalulekile

Ukuthwala isisindo esingeziwe ngemuva kokukhulelwa kuvame kakhulu futhi akukho lutho ongazitholela lona phansi. Umzimba wakho wenze into emangalisayo.

Kepha ukubuyela ebangeni lesisindo esinempilo kuzuzisa impilo yakho nanoma yikuphi ukukhulelwa okuzayo ngakho-ke kufanelekile ukusebenzela khona.

Ukuba nempilo kuzokuvumela ukuthi ujabulele isikhathi nengane yakho futhi uthole okuningi ngokuba ngumzali omusha.

Indlela engcono kakhulu futhi engafinyeleleka kakhulu yokwehlisa isisindo kungukudla okunempilo, ukuncelisa ibele nokuvivinya umzimba. Khuluma nethimba lakho lezokunakekelwa kwempilo ukuthola amathiphu, izeluleko nokusekelwa.

Amathiphu wokuthatha ngokushesha

• Ukwehla kwesisindo ngemuva kokukhulelwa kungathatha isikhathi, futhi kungenzeka ungabuyeli kusisindo sakho sangaphambi kwengane noma isisindo esinempilo ngokushesha.
• Ukudla okuphansi kwekhalori akunconyiwe, ikakhulukazi kubantu abancelisayo. Kodwa-ke, ukunciphisa ukudla kwakho ngamakhalori angaba ngu-500 ngosuku ngokuvamile kuphephile futhi kuzokusiza ukuthi wehlise cishe iphawundi elilodwa (0.5 kg) ngesonto.
• Ukuncelisa ibele kunezinzuzo eziningi zomama nengane. Kungenza ukwehla kwesisindo kube nzima kakhulu ezinyangeni ezintathu zokuqala ngemuva kokubeletha, kepha kungakusiza ukuthi wehlise isisindo ngokuhamba kwesikhathi.
• Ukubala ama-calories ngesandla noma ngohlelo lokusebenza kungakusiza ukuthi ulandelele lokho okudlayo futhi usekele ukwehla kwesisindo.
• I-fiber encibilikayo ingasiza ekwehliseni isisindo ngokwandisa imizwa yokugcwala nokulawula ama-hormone esifiso.
• Amaprotheni asekela ukulahleka kwesisindo ngokukhulisa imetabolism yakho, imizwa ekhulayo yokugcwala, nokunciphisa ukudla.
• Gcina ukudla okunempilo njengezithelo, imifino, amantongomane, neyogathi ekhaya futhi kufinyeleleka kalula. Gcina ukudla okungenampilo kungabonakali noma ungakugcini endlini nakancane.
• Ukudla okusetshenzisiwe kuphakeme ngoshukela ongeziwe, amafutha, usawoti, nama-calories, futhi akulungile empilweni yakho. Faka esikhundleni sokudla okusha okuphelele.
• Gwema utshwala uma uzama ukunciphisa isisindo. Ngokwengeziwe, utshwala obuphuzayo bungadluliselwa enganeni yakho ngesikhathi sokuncelisa.
• Ukuvivinya umzimba nge-aerobic kunezinzuzo eziningi ezibalulekile zezempilo. Ukuzivocavoca - kunoma yiliphi izinga lokuqina - kuhlanganiswe nohlelo lokudla okunempilo kwenza indlela ephumelelayo yokunciphisa umzimba.
• Ukumelana nokuqeqeshwa kukusiza wehlise isisindo futhi ugcine isisindo semisipha futhi kungasiza abesifazane abancelisayo ukuthi bagcine ukuminyana kwamathambo.
• Amanzi okuphuza akhulisa umzimba wakho futhi asize ukwehlisa isisindo. Kubaluleke kakhulu ukuhlala unamanzi amaningi ngesikhathi sokuncelisa.
• Ukulala kabi kungayilimaza imizamo yakho yokwehlisa isisindo. Yize kunzima ngengane esanda kuzalwa, zama ukulala ngangokunokwenzeka futhi ucele usizo lapho uludinga.
• Amaqembu okulahlekelwa isisindo ngaphakathi nangaphandle aku-inthanethi angazuzisa, yize kudingeka olunye ucwaningo ukuqhathanisa ukusebenza kwawo namanye amasu okunciphisa isisindo.
• Ukuthola isisindo esinempilo kubalulekile, kodwa qaphela ukuthi ungavumeli isisindo sakho sibe imbangela yengcindezi noma ukukhathazeka. Uma uzwa sengathi awuphili kahle, cela usizo emndenini wakho, kubangani, noma kudokotela.