Amanyathelo okukhulelwa okunempilo.
Unomntwana! Sele izinto ziqala ukuvakala kancinci kulawulo lwakho: umzuzu omnye uyavutha kwaye olandelayo unesicaphucaphu. Isiqingatha seyure emva koko, ubethwe ngumnqweno ongenakuphikiswa wemango. Kakade ke, phakathi kwayo yonke le nto, ufuna ukondla usana lwakho olukhulayo ngazo zonke izondlo eziludingayo, kwaye ulambele ulwazi ngeyona ndlela ilungileyo yokwenza oko. Ungaqiniseka njani ukuba uzalisa ukutya okufanelekileyo? Ikhona i nantoni na ungatya xa isigulo sasekuseni sikwenza kabuhlungu? Ngaba intlanzi ivaliwe-okanye kufuneka ube nokutya kumama oza kuba? Kufuneka utye kangakanani ukuze ukhule umntwana osempilweni-kodwa ungafumani amanqatha agqithisileyo aya kuthi nca ixesha elide emva kokuziswa? Nazi iingcebiso malunga nokutya okunempilo kokukhulelwa, ukusuka kwiingcali zezondlo kwi Isitalato sasemini saseTokyo .
Fumana i-folate/folic acid eyaneleyo
I-Folate , ivithamin B efumaneka kwiimbotyi, imifuno enamagqabi aluhlaza kunye neziqhamo zesitrasi, idlala indima ebalulekileyo ekukhuleni komntwana ongekazalwa, ngakumbi ekukhuleni kwenkqubo yemithambo-luvo. Uphando luye lwabonisa ukuba ukongeza kwi-folic acid, ifom ye-synthetic ye-folate, kunciphisa ukwenzeka kwe-neural tube defects ukuya kuma-70 ekhulwini. (I-neural tube iyaqhubeka ikhula ibe yingqondo yomntwana kunye nomnqonqo.) Ngaloo ndlela, ukususela ngo-1998, iimveliso eziziinkozo, eziquka izonka, i-cereals kunye nerayisi, ziye zongezwa nge-folic acid. Iingcali zezondlo zicebisa abafazi abakhulelweyo ukuba bafumane i-400 micrograms ye-folic acid kwizongezelelo kunye nokutya okuqinisiweyo-ngaphezu kokutya ukutya okucebileyo, kuquka isipinashi, iziqhamo ze-citrus kunye neembotyi. Ukuthatha isongezelelo saphambi kokubeleka okubandakanya i-folic acid kuya kunceda ekuqinisekiseni ukuba ufumana ngokwaneleyo.
yintoni isosi yepolynesian
Pump up intake yakho yentsimbi
Umzimba wakho udinga i-iron ukwenza i-hemoglobin, imolekyuli esegazini ehambisa ioksijini kwiiseli kuwo wonke umzimba wakho nakumntwana wakho okhulayo. Ngenxa yokuba umthamo wegazi emzimbeni wakho uyanda ngexesha lokukhulelwa-kujikeleza izondlo kwimveku-izidingo zakho zentsimbi nazo zonyuka kakhulu. Ukuthathwa okucetyiswayo (abangenakukhulelwa) kwabasetyhini be-premenopausal yi-18 mg ngosuku; ngexesha lokukhulelwa, yi-27 mg ngosuku. I-iron-deficiency anemia inxulumene nomngcipheko wokunikezelwa kwangaphambili kwaye inokuba negalelo kwiivenkile eziphantsi zentsimbi kumntwana, ngoko yenza inqaku lokutya ukutya okuninzi okuyimithombo emihle yentsimbi. Ezi ziquka inyama ebomvu engenamafutha, intlanzi, inkukhu, iziqhamo ezomisiweyo kunye neesiriyeli ezinentsimbi. Umzimba ufunxa imithombo yentsimbi esekwe kwizilwanyana, njengenyama yenkomo, ngokulula ngakumbi kunemithombo yentsimbi esekwe kwisityalo, efana neembotyi kunye nesipinatshi-kodwa ukutya okutyebileyo kwevithamin C kunye nomthombo wentsimbi esekwe kwisityalo kwandisa amandla omzimba wakho. ukufunxa iminerali. Ngoko ke dollop isalsa kwezo mbotyi!
Kungakhathaliseki ukuba ulumke kangakanani malunga nokufakwa kwemithombo yentsimbi kwisidlo sakho, ukufumana okwaneleyo kwesi sondlo ngexesha lokukhulelwa kuya kufuna ukongezwa. Enyanisweni, naxa ungakhulelwanga, abasetyhini abaninzi banenkathazo yokuhlangabezana (esezantsi kakhulu) okucetyiswayo kwe-iron. Thetha nogqirha wakho malunga neemfuno zakho ezithile.
Yitya enye ... okhulelweyo
Ewe, utya ezimbini ngoku-kodwa oko kuthetha ukuba utye ukutya okutyebileyo kwezondlo okuya kondla umntwana wakho okhulayo, ungafaki imini yonke ekuphatheni okunekhalori ephezulu. Ukutya kunye nokulahla kuyindlela yokufumana ubunzima obuninzi ngexesha lokukhulelwa. Iingcali ziyavuma ukuba i-25 kwiipounds ze-35 ziyinzuzo enempilo; abasetyhini abatyebe kakhulu xa bekhulelwa ngokubanzi kufuneka bazuze kancinci. (Oko kwathiwa, akukho mntu kufuneka atye ngexesha lokukhulelwa; ukuba ufaka ukukhulelwa kunye ne-padding encinci, thetha nodokotela wakho malunga nokuba yintoni inzuzo yesisindo esinempilo.) Iipounds ezongezelelweyo zixinzelela intliziyo yakho, ukwandisa umngcipheko wakho woxinzelelo lwegazi oluphezulu. Ngexesha lokukhulelwa, intliziyo yakho sele isebenza ngamandla ukumpompa igazi kunye nomncinci kwisonogram. Abasetyhini abatyebileyo nabo banomngcipheko owongeziweyo wesifo seswekile kwaye kunokwenzeka ukuba babe namacandelo eCesarian kunye neengxaki ngexesha lokubeleka.
Kwi-trimester yakho yokuqala, iimfuno zakho zekhalori zimalunga nokufana nangaphambi kokukhulelwa. Kwi-trimester yakho yesibini neyesithathu, amandla akho afuna ukwanda kuphela malunga neekhalori ezingama-300 ngosuku. Oku ngokusisiseko kukulingana ne-snack enye ebalulekileyo (umzekelo, isilayi se-toast esisasazwa ngamacephe ama-2 ebhotolo yamandongomane okanye ikomityi yeyogathi enamafutha aphantsi kunye neqhekeza lesiqhamo). Yenza ezi khalori zongezelelweyo zibalwe ngokukhetha ukutya okutyebileyo, ukutya okunempilo, okufana neemveliso zobisi ezinamafutha aphantsi, iziqhamo kunye nemifuno.
Hlala uqhubeka
Oogqirha babedla ngokucebisa abafazi abakhulelweyo ukuba baphephe umthambo; ngoku bayazi ukuba umsebenzi ophakathi ngexesha lokukhulelwa unceda ukukhusela ubunzima obunzima, ukuphucula ubuthongo kunye nokunciphisa iingxaki ezinxulumene nokukhulelwa, ezifana neentlungu zentlungu, ukudumba kunye nokuqunjelwa. Kusafuneka ufumane ukukhanya okuluhlaza kugqirha wakho phambi kokuba uqalise kuyo nayiphi na inkqubo entsha yokuzilolonga (okanye uqhubeke neyakho endala), ngakumbi ukuba unemeko efana noxinzelelo lwegazi oluphezulu. Noko ke, ngokuqhelekileyo iingcali zicebisa amabhinqa akhulelweyo asempilweni ukuba enze umthambo kangangemizuzu engama-30 okanye ngaphezulu mihla le (umzekelo, ukuhamba ngokukhawuleza okanye ukubaleka ngesantya esikuvumela ukuba uqhubele phambili nencoko). Kwimeko nayiphi na into, kufuneka uyeke ukwenza umthambo kwaye udibane nogqirha wakho ngokukhawuleza ukuba ufumana naziphi na ezi zinto zilandelayo: ukuphuma kwe-amniotic fluid, intlungu yesifuba, ukopha kwelungu lobufazi, intloko ebuhlungu, ukudumba kwemilenze okanye ezinyaweni, iintlungu zangasemva, isiyezi, isicaphucaphu, intlungu yesisu. okanye ukuqhawuka kwesibeleko.
Yenza ubisi
Iingcali zincoma ukuba bonke abafazi abaneminyaka eyi-19 ukuya kwi-50 bafumana i-1,000 mg ye-calcium ukugcina amathambo omelele. (Ulutsha kunye nabasetyhini abadala bafuna okungakumbi: i-1,300 kunye ne-1,200 mg, ngokulandelanayo.) Abasetyhini abaninzi bayasilela ekuhlangabezaneni nomlinganiselo ocetyiswayo wemihla ngemihla. Kwaye ngelixa iimfuno ze-calcium ngokwenene zinganyuki ngexesha lokukhulelwa, eli lixesha apho ukufumana okwaneleyo kwesi minerali kubaluleke kakhulu. Umntwana wakho udinga i-calcium ukwakha amazinyo kunye namathambo anempilo kwaye ukuba ukutya kwakho akuboneleli ngokwaneleyo, umzimba wakho utsalwa kwiivenkile zeminerali emathanjeni akho, oko kukubeka emngciphekweni omkhulu we-osteoporosis kamva.
Ukutya kobisi yimithombo engcono kakhulu ye-calcium. Ikomityi yobisi, okanye i-6-to-8 ounce yokuhambisa iyogathi, inika malunga ne-300 mg ye-calcium-ngoko ke iiseshini ezintathu zobisi yonke imihla ziya kubonelela ngokuthathwa okucetyiswayo. Eminye imifuno eluhlaza, efana ne-kale kunye ne-collard greens, kunye ne-salmon ekhonkxiweyo (amathambo afakiwe) nayo iyimithombo emihle. Ukutya okongeziweyo ngecalcium, okufana nejusi yeorenji, ukutya okuziinkozo kwisidlo sakusasa kunye nobisi lwesoya, nako kunokukunceda ufumane icalcium eninzi, ngakumbi ukuba awutyi ubisi. Ukuba awufumani i-calcium eyaneleyo ekutyeni, unokufuna ukuthatha i-calcium supplement.
Okona kutya kwamaTshayina uku-odola
Hamba intlanzi
Iiprotheyini zibonelela ngeebhloko zokwakha kwizicubu zomntwana wakho okhulayo, ngoko ke iimfuno zakho zesi sondlo zinyuka kancinci ngexesha lokukhulelwa. Akukho mfuneko yokuqalisa ukudibanisa amandla ashukumisayo: abaninzi baseMelika bafumana ngaphezu kweprotheyini eyaneleyo, ininzi yokuxhasa ukukhulelwa okunempilo. Eyona nto iphambili kukukhetha iiproteni ezisempilweni ezivelisa iintlanzi ezincinci ezifana namanqatha. Intlanzi ayinikezi kuphela iprotheyini enamafutha aphantsi kodwa ikwanezixa ezilungileyo ze-omega-3 yamafutha, ebizwa ngokuba yi-DHA, ebaluleke kakhulu kubuchopho bomntwana kunye nophuhliso lwenkqubo yemithambo-luvo. Noko ke, ngenxa yokuba ukutya okuninzi kwaselwandle esikutyayo kuqulethe imekyuri, ityhefu yendalo enokuthi yenzakalisa ukukhula kobuchopho bomntwana, iSebe Lolawulo Lokutya Neziyobisi (kunye neArhente yoKhuseleko lokusiNgqongileyo) licebisa okuthile izikhokelo ezithile zokusetyenziswa okukhuselekileyo kwaselwandle ngexesha lokukhulelwa . Abasetyhini abakhulelweyo akufuneki batye i-shark, i-swordfish, i-king mackerel kunye ne-tilefish, iintlanzi ezinkulu 'ezidlayo' ezithanda ukuqokelela amanqanaba aphezulu e-mercury. Bangasebenzisa ngokukhuselekileyo umlinganiselo ophakathi (ii-ounces ezili-12 okanye ngaphantsi) kwezinye iintlanzi ngeveki-ngaphandle kwee-ounces ezi-6 ezivela kwi-tuna ye-albacore.
Yidla ukulawula ukugula kwasekuseni
Okubuhlungu kodwa kuyinyani: isicaphucaphu kunye nokugabha zixhaphakile kwiiveki zokuqala ezili-12 ukuya kwezili-14 zokukhulelwa. 'Isigulo sasekuseni' singenzeka nanini na-kwaye sihlasela rhoqo xa isisu sakho singenanto. (Ingxaki kukuba, xa uziva ugula, awufuni ukuzalisa.) Ukutya okunesitatshi esimdaka, njengezonka okanye irayisi, kunokunceda ngenxa yokuba akunancasa okanye ivumba elibi yaye kulula ukwetyiswa. Into esebenza kwelinye ibhinqa isenokungamniki isiqabu komnye, kodwa unokuzama ukunkcunkca kwi-cereal eyomileyo okanye ii-crackers (ezingekho ngqiqweni!) ukuze nje ugcine intwana yokutya esiswini sakho.
Yiba ngumxube 'we-mocktail'
Njengoko mhlawumbi uyazi, iingcali zicebisa ukuphepha utywala ngokupheleleyo ngexesha lokukhulelwa. Utywala egazini lakho buwela ngokulula kwi-placenta ukuya kusana lwakho, olunesibindi esingaphuhliswanga ngokwaneleyo ukuba singasiqhekeza. Ukusela utywala kunokubangela ukuba umntwana wakho abe mncinci kakhulu-kwaye unokunyusa umngcipheko wokunikezelwa kwangaphambili kunye nokuphuphuma kwesisu. Isenokuchaphazela intliziyo nengqondo yomntwana wakho. Ngaba uziva ulahliwe ngelixa wonke umntu esela ii-cocktails? Gcoba enye yezi mocktails ezimnandi. (Baya kukunceda ukuba uhlale u-hydrated-okhusela ukuqunjelwa kunye nokudinwa okunxulumene nokuphelelwa ngamanzi emzimbeni-kwaye unikeze umthamo we-phytochemicals enempilo.)
Ukunciphisa i-caffeine
Nangona zonke iingcali zivuma ukuba utywala kufuneka bubekelwe umda xa ukhulelwe, akukho mvumelwano ecacileyo enjalo kwi-caffeine. Ifunyenwe kwizinto ezimbalwa esizithandayo, kubandakanywa ikofu kunye netshokolethi, isivuseleli siwela i-placenta kwaye sinokuchaphazela izinga lomntwana kunye nokuphefumla. Olunye uphando lunxibelelanisa i-caffeine eninzi kunye nobunzima bokuzalwa obuphantsi kunye nomngcipheko okhulayo wokuphuphuma kwesisu-kodwa kwezi zifundo kunzima ukwahlula iziphumo ze-caffeine kwezo zokutshaya nokusela utywala. Kwaye ngelixa iidosi ezinkulu zecaffeine zinxulunyaniswa neziphene zokuzalwa kwizilwanyana zaselebhu, akukho phando lokuxhasa lo mbutho ebantwini. Sekunjalo, iingcali ezininzi zincoma indlela ye-caffeine egciniweyo ngexesha lokukhulelwa: yinqumle ngokupheleleyo-okanye ubuncinane umda wokuthatha malunga ne-300 mg ngosuku, ngokubanzi kulingana neekomityi ezimbini ukuya kwezintathu zekofu. (Khumbula, 'indebe' zii-ounces ezisi-8, hayi ubukhulu bemagi osela kuyo.) Ikomityi yeti iqulethe malunga ne-40 mg ye-caffeine; enye itshokolethi emnyama ine 20 mg.
Vavanya ngononophelo amanye amayeza
Rhoqo, iimveliso zamachiza zibhengezwa njengamayeza 'endalo' entlungu enxulumene nokukhulelwa, njengokugula kwasekuseni, kwaye xa isisu sakho singaziva sizinzile, nantoni na ethembisa ukunyanga ukuqunjelwa ivakala imnandi. Lumkiswa: Ambalwa kakhulu amalingo ezonyango avavanye ukhuseleko kunye nokusebenza kolunye unyango ngexesha lokukhulelwa. Uninzi lweemveliso zamachiza kunye nezityalo zisenokungakhuselekanga ukuba uzithathe xa ukhulelwe okanye uncancisa. Thetha nogqirha wakho ngaphambi kokusebenzisa nayiphi na imveliso ye-herbal (kunye ne-herbal teas).
Ukuphatha ukutya ngokukhuselekileyo
Abasetyhini abakhulelweyo basesichengeni sokugula ngenxa yokuba ukukhulelwa kudla ngokucinezela amajoni omzimba omfazi. Ngoba? Ngoko umzimba awuhlaseli umntwana, ucinge ukuba ngumhlaseli wangaphandle. (Ibangel’ umdla!) Ngaphezu koko, inkqubo yokuzikhusela kwimveku engekazalwa ayikhuliswanga ngokwaneleyo ukuze ikwazi ukulwa neentsholongwane eziyingozi, nto leyo eyenza kubaluleke ngakumbi ukuba nithabathe amanyathelo aya kunikhusela nobabini ‘kwizinambuzane’ ezifumaneka kukutya, kuquka iListeria moncytogenes, eyona ntsholongwane ininzi. ifumaneka rhoqo kwideli meat kunye neemveliso zobisi ezingafakwanga iipasteurized.
ungawutya umngqusho we-zucchini uluhlaza
I-Listeriosis (igama lesigulo esibangelwa yile bhaktheriya) ixhalabisa kakhulu kubasetyhini abakhulelweyo, abamele isithathu kwi-2,500 yeemeko zonyaka. Ngelixa i-listeriosis isenokungabikho ekuqaleni njengemeko-impawu ezimandundu-iimpawu ziquka umkhuhlane, ukugodola, ukuqaqamba kwezihlunu kunye neentlungu zomqolo, kwaye ubethe kwiiveki ezininzi emva kokuba udibane nebhaktheriya-injalo. Umntu omnye kwabahlanu uyafa. Ngaphezu koko, esi sifo sinokusasazeka kwi-fetus, ekhokelela ekuzalweni kwangaphambili, ukuphuphuma kwesisu okanye ukuzala. Iingcali zicebisa ukuba bonke abafazi abakhulelweyo bakuphephe ukutya okubonakala kungcolisekile ziintsholongwane, kubandakanywa nobisi olungaxutywanga, itshizi ezithambileyo, ezifana neBrie, itshizi eluhlaza kunye ne-feta kunye nenyama esele ilungisiwe (umzekelo, izinja ezishushu, inyama yehagu kunye nedeli) ngaphandle kokuba ziphinde zifudunyezwe de zibe shushu.
