Mukafunika kunenepa kwambiri mukakhala ndi pakati

Amayi ambiri amayenera kupeza pakati pa mapaundi 25 mpaka 35 (11 ndi 16 kilogalamu) ali ndi pakati. Ngati mayi sakulemera mokwanira, atha kukhala ndi mavuto amayi ndi mwana.

Amayi ambiri amapeza mapaundi awiri kapena anayi (1 mpaka 2 kilogalamu) pa trimester yoyamba, ndi 1 kilogalamu (0,5 kilogalamu) sabata iliyonse. Kudzaza mimba yonse:

• Azimayi onenepa kwambiri amafunika kuchepa (mapaundi 15 mpaka 20 kapena ma kilogalamu 7 mpaka 9 kapena kuchepera, kutengera kulemera kwawo asanabadwe).
• Azimayi ochepera kuyenera kupeza zambiri (mapaundi 28 mpaka 40 kapena 13 mpaka 18 kilogalamu).
• Muyenera kulemera kwambiri ngati muli ndi ana ambiri. Amayi omwe ali ndi mapasa ayenera kupeza mapaundi 37 mpaka 54 (kilogalamu 17 mpaka 24).

Amayi ena zimawavuta kunenepa panthawi yomwe ali ndi pakati. Nthawi zina, ndichifukwa choti amayamba kukhala ndi thupi lochepa, kapena amakhala ndi zovuta zina zomwe zimawalepheretsa kunenepa. Nthawi zina, amalephera kusunga chakudya chifukwa cha nseru ndi kusanza.

Mulimonsemo, chakudya chopatsa thanzi, chopatsa thanzi, komanso kuchita masewera olimbitsa thupi, ndiye maziko a kukhala ndi pakati. Funsani wothandizira zaumoyo wanu kuchuluka kwa zakudya zomwe muyenera kudya tsiku lililonse, ndi momwe mungapezere kulemera koyenera.

Ngati wothandizira wanu akuti muyenera kunenepa kwambiri, nayi malangizo othandizira:

• Osadya chakudya. M'malo modya katatu zazikulu, idyani zakudya zazing'ono zisanu kapena zisanu ndi chimodzi tsiku lililonse.
• Khalani osamwa pang'ono, osavuta m'manja. Mtedza, zoumba, tchizi ndi zotsekemera, zipatso zouma, ndi ayisikilimu kapena yogurt ndizosankha bwino.
• Kufalitsa batala wa chiponde pa toast, crackers, maapulo, nthochi, kapena udzu winawake. Supuni imodzi (16 magalamu) a batala wokoma wokoma amapereka ma calories 100 ndi magalamu 3.5 a mapuloteni.
• Onjezerani mkaka wopanda ufa wazakudya pazakudya monga mbatata yosenda, mazira othyoka, ndi chimanga chotentha.
• Onjezani batala kapena margarine, kirimu tchizi, gravy, kirimu wowawasa, ndi tchizi pa chakudya chanu.
• Yesetsani kudya zakudya zambiri zomwe zili ndi mafuta abwino, monga mtedza, nsomba zamafuta, mapeyala, ndi maolivi.
• Imwani timadziti topangidwa kuchokera ku zipatso zenizeni zomwe zili ndi vitamini C kapena beta carotene wambiri. Madzi amphesa, madzi a lalanje, timadzi tokoma ta papaya, timadzi tokoma ta apurikoti, ndi madzi a karoti ndizosankha zabwino.
• Pewani zakudya zopanda pake.
• Funsani omwe amakupatsani mwayi wokhudza kutenga mavitamini asanabadwe ndi zina zowonjezera.
• Onani wazakudya kapena wazakudya kuti akuthandizireni pazakudya zanu, ngati wothandizirayo akuvomereza.

Ngati mwalimbana ndi kulemera kwanu m'mbuyomu, zingakhale zovuta kuvomereza kuti ndibwino kunenepa tsopano. Ndi zachilendo kukhala ndi nkhawa pamene manambala pa sikelo akuchuluka.

Mimba si nthawi yakudya kapena kuda nkhawa zakukula. Kumbukirani kuti kunenepa kumafunika pakakhala ndi pakati. Kulemera kwina kumabwera mutakhala ndi mwana wanu. Kumbukirani kuti musapindule kwambiri, chifukwa izi zimatha kupangitsa kuti mwana wanu akule kwambiri. Kudya moyenera komanso kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kukhala ndi pakati komanso mwana wathanzi.

Ngati nkhawa za thupi lanu zimakhudza mimba yanu kapena moyo wanu watsiku ndi tsiku, lankhulani ndi omwe amakupatsani.

Berger DS, West EH. Zakudya zabwino panthawi yapakati. Mu: Landon MB, Galan HL, Jauniaux ERM, et al, eds.Obstetrics a Gabbe: Mimba Yachibadwa ndi Mavuto. 8th ed. Philadelphia, PA: Elsevier; 2021: chaputala 6.

Bodnar LM, Himes KP. (Adasankhidwa) Chakudya cha amayi. Mu: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Silver RM, olemba. Creasy ndi Resnik's Maternal-Fetal Medicine: Mfundo ndi Kuchita. 8th ed. Philadelphia, PA: Elsevier; 2019: chaputala 12.

• Mimba ndi Zakudya zabwino