Momwe Mungatetezere Mwachangu komanso Mwachangu Mukamayamwitsa

Zamkati

• Kodi kuyamwitsa kumakuthandizani kuti muchepetse mimba?
• Kodi mungayembekezere mwachangu bwanji kuti muchepetse mimba?
• Kodi ndifunikira ma calorie angati ndikamayamwitsa?
• Kodi ndizotetezeka kuletsa zopatsa mphamvu mukamayamwitsa?
• Malangizo a 6 okuthandizani kuti muchepetse kunenepa mukamayamwitsa
• 1. Pitani pansi-carb
• 2. Chitani masewera olimbitsa thupi mosamala
• 3. Khalani ndi madzi okwanira
• 4. Musadumphe chakudya
• 5. Idyani pafupipafupi
• 6. Muzipuma pakafunika
• Nthawi yoti mupemphe thandizo
• Tengera kwina

Kodi kuyamwitsa kumakuthandizani kuti muchepetse mimba?

Kuyamwitsa kungakuthandizeni kuti muchepetse thupi mukakhala ndi pakati, koma kuchuluka kwa kulemera kwanu komwe kumachepa kumasiyanasiyana kwa aliyense.

Kuyamwitsa kumatentha ma calories 500 mpaka 700 patsiku. Kuti muchepetse kunenepa mukamayamwitsa, ndikofunikira kutsatira malingaliro a dokotala anu kuchuluka kwama calories omwe muyenera kudya tsiku lililonse. Muyeneranso kupeza chilolezo kwa dokotala musanayambitsenso masewera olimbitsa thupi mukabereka.

Pemphani kuti muphunzire zambiri za kuchepa kwa thupi pambuyo pobereka mukamayamwitsa.

Kodi mungayembekezere mwachangu bwanji kuti muchepetse mimba?

Pali zifukwa zingapo zomwe zingakhudze momwe mungathere msanga kulemera komwe mudalandira mukakhala ndi pakati, kuphatikiza:

• kagayidwe kanu ka thupi
• zakudya zanu
• mumachita masewera olimbitsa thupi kangati
• kuchuluka kwa kulemera komwe mudapeza panthawi yomwe muli ndi pakati

Kutengera kulemera komwe mudapeza panthawi yapakati, zimatha kutenga miyezi isanu ndi umodzi kapena isanu ndi inayi, kapena mpaka chaka kapena kupitilira apo kuti muchepetse kunenepa kwanu. Amayi ena sataya zonse.

Zimakhala zachilendo kutaya pafupifupi mapaundi 13 posakhalitsa pakubereka. Kuchepetsa kunenepa mwachangu kumeneku kumachokera kwa mwana, placenta, ndi amniotic fluid. Ndalamayi imatha kusiyanasiyana kutengera kukula kwa mwana wanu kapena ngati mumakhala ndimadzimadzi ambiri mukakhala ndi pakati.

Kutsatira kuwonda koyambirira kumeneku, muyenera kutenga ma calories ochepa kuposa momwe mumawotchera kuti muchepetse kunenepa kwambiri. Koma pazifukwa zathanzi ndi chitetezo, mudzafunika kuchepa pang'onopang'ono ndikudya ma calories osachepera 1,800 tsiku lililonse mukamayamwitsa. Izi zimapangitsa kuti mkaka wanu ukhale wokwanira komanso kukupatsani mphamvu zokwanira.

Mutha kukhala ndi cholinga chotaya mapaundi awiri kapena awiri pasabata. Mutha kupeza kuti mwabwereranso kulemera kwanu musanayamwitse miyezi isanu ndi umodzi. Kwa amayi ena, zimatha kutenga chaka kapena ziwiri.

Zitha kutenga nthawi yayitali kuti muchepetse thupi ngati mudakhala ndi pakati kale kapena ngati mwapeza zoposa mapaundi 30 mpaka 35 mukakhala ndi pakati.

Kodi ndifunikira ma calorie angati ndikamayamwitsa?

Kutengera ndi malingaliro azakudya zamakalori a tsiku ndi tsiku azimayi azaka zapakati pa 19 mpaka 50, kutengera momwe mumakhalira, mungafunike kudya kuchuluka kwama calories patsiku mukamayamwitsa:

Kuti mukhalebe wolemera pakali pano mukamayamwitsa, ndikupitiliza kuchuluka kwa mkaka ndi mphamvu, muyenera kudya ma calories owonjezera 450 mpaka 500 patsiku.

• kungokhala: 2,250 mpaka 2,500 calories patsiku
• Moyo wogwira ntchito: 2,450 mpaka 2,700 calories patsiku
• moyo wokangalika: makilogalamu 2,650 mpaka 2,900 patsiku

Mukazindikira kuchuluka kwa ma calories omwe muyenera kudya tsiku lililonse, yesetsani kuwonetsetsa kuti ma calories ambiri akuchokera ku zakudya zopatsa thanzi. Izi zikuphatikiza:

• mbewu zonse
• zipatso
• masamba
• mapuloteni owonda

Ngati mukuyesera kuchepetsa thupi, pewani zakudya zopanda mafuta monga:

• mkate woyera
• pasitala
• makeke
• katundu wophika
• Zakudya zina zopanda pake kapena chakudya chofulumira

Muyeneranso kumwa multivitamin kapena mutha kupitiriza kumwa vitamini musanabadwe mukamayamwitsa. Funsani dokotala wanu zomwe akuwonjezera.

Kodi ndizotetezeka kuletsa zopatsa mphamvu mukamayamwitsa?

Ngakhale mukuyesera kuchepetsa thupi, onetsetsani kuti mukudya mafuta osachepera 1,800 patsiku mukamayamwitsa. Mutha kuwonjezera zakudya zanu ndi masewera olimbitsa thupi mukadatsimikizidwa ndi dokotala wanu. Kwa amayi ambiri, nthawi zambiri amakhala pafupifupi milungu isanu ndi umodzi kuchokera pakubereka, ngakhale kutha kukhala kotalikirapo ngati munabereka mosavomerezeka, kapena zovuta mukamabereka kapena mutabereka.

Malangizo a 6 okuthandizani kuti muchepetse kunenepa mukamayamwitsa

Ndikofunika kukhala ndi chakudya chopatsa thanzi mukamayamwitsa kuti mutulutse mkaka wathanzi kwa mwana wanu. Izi zikutanthauza kuti kudula ma calories sikungakhale kotetezeka nthawi zonse.

Komabe, pali zinthu zingapo zomwe mungachite kuti muthandize kuchepa thupi mukamayamwitsa.

1. Pitani pansi-carb

Kuchepetsa kuchuluka kwa chakudya chomwe mumadya kumatha kukuthandizani kuti muchepetse kulemera mwachangu. Koma onetsetsani kuti mukuwonjezera ndi mapuloteni ambiri, zipatso, ndi ndiwo zamasamba. Onetsetsani kuti mudye osachepera 1,800 ma calorie patsiku, ndipo nthawi zonse muziyankhula ndi adotolo musanayambe zakudya zilizonse mukabereka.

2. Chitani masewera olimbitsa thupi mosamala

Dokotala wanu atakumenyetsani kuti muchite masewera olimbitsa thupi, pang'onopang'ono bwererani kuti muyambe kuchita masewera olimbitsa thupi. Ganizirani zolimbitsa thupi pambuyo pobereka ngati yoga ndikupita koyenda ndi mwana wanu.

Mutha kuyamba mwakonza mphindi 20 mpaka 30 patsiku. Gwiritsani ntchito masewera olimbitsa thupi kwa mphindi 150 pa sabata.

Yesetsani kuyamwitsa mwana wanu musanakonzekere kuti mupewe kugwiritsidwa ntchito.

3. Khalani ndi madzi okwanira

Mukamayamwitsa, ndikofunikira kuti musakhale ndi madzi. Yesetsani kumwa makapu 12 (ma ola 96 a madzi) tsiku lililonse.

Madzi akumwa ndi madzi oyera amathandiza thupi lanu kutulutsa madzi amadzi, nawonso. Ndipo pewani zakumwa zotsekemera ngati mukuyesera kuti muchepetse thupi, chifukwa izi zimadzaza ndi ma calories opanda kanthu.

4. Musadumphe chakudya

Osadumpha chakudya mukamayamwa, ngakhale mukuyesera kuti muchepetse kunenepa. Kudya chakudya kumachedwetsa kuchepa kwa thupi lanu ndikupangitsani kuti mphamvu yanu igwe, zomwe zingapangitse kuti zikhale zovuta kukhala otakataka ndikusamalira mwana wanu.

Kuphatikiza apo, kudya zopatsa mphamvu zochepa patsiku kumatha kukupangitsani kuti muchepetseko phompho kapena kusiya.

Ngati mulibe nthawi yambiri yoti mudye, yesetsani kudya zokhwasula-khwasula tsiku lonse.Cholinga chabwino ndikukhala ndi chotupitsa, monga chipatso, mutadyetsa mwana wanu kuti adzaze mafuta omwe adatayika.

5. Idyani pafupipafupi

Kuphatikiza pa kusadya chakudya, kudya pafupipafupi kungathandizenso kuthandizira zolinga zanu zakuchepa. Zakudya pafupipafupi zitha kukuthandizani kuti mukhale ndi mphamvu zambiri tsiku lonse.

Ganizirani zakudya zitatu ndi zokhwasula-khwasula kawiri patsiku. Ngakhale mutakhala ndi njala nthawi zonse mukamayamwitsa, mungafunikire kuwonjezera zakudya zazing'ono zopatsa thanzi tsiku lonse.

6. Muzipuma pakafunika

Zingakhale zovuta kupeza nthawi yopuma mukakhala ndi mwana watsopano. Koma yesetsani kugona mokwanira momwe mungathere. Ikhoza kuthandizira thupi lanu kuchira msanga ndipo mutha kuonda msanga.

Kugona ndikofunikanso mukangoyamba kuchita masewera olimbitsa thupi. Ndi chifukwa chakuti minofu yanu imayenera kupumula ndikumachira mukamaliza ntchito yanu.

Ngati mwana wanu akudyetsa usiku wonse, yesetsani kugona pang'ono masana mwana wanu akamagona.

Nthawi yoti mupemphe thandizo

Onani dokotala wanu ngati mukuda nkhawa kuti muchepetse pambuyo pobereka. Amatha kuwunika momwe mumadyera komanso momwe mumakhalira, ndikupatsanso malingaliro athanzi.

Mwachitsanzo, ngati mukuvutika ndi kuchepa thupi, zingakhale bwino kuchepetsa kuchuluka kwa ma calories omwe mukudya miyezi isanu ndi umodzi pambuyo pobereka mwana wanu akayamba zolimba.

Ngati simukukondwera ndi thupi lanu, dokotala wanu akhoza kulangiza mlangizi, wothandizira, kapena katswiri wodziletsa yemwe amagwira ntchito ndi amayi obereka pambuyo pobereka.

Adziwitseni adotolo ngati mukuda nkhawa kuti muchepetse kunenepa kwambiri mukamayamwitsa (mapaundi opitilira imodzi kapena awiri pa sabata.) Mungafunikire kuwonjezera zakudya zanu ndi zakudya zina kapena zokhwasula-khwasula tsiku lonse. Izi zingathandizenso kupititsa patsogolo mkaka wanu.

Tengera kwina

Kumbukirani kuti zidatenga miyezi isanu ndi inayi kuti muchepetse mukakhala ndi pakati, chifukwa chake khalani achifundo kwa thupi lanu mukamayamba ulendo wanu wowonda. Amayi ena amawona kuti zimatenga miyezi isanu ndi umodzi kapena isanu ndi inayi kuti abwererenso kulemera kwawo kwapakati. Kwa ena, zimatha kutenga chaka chimodzi kapena ziwiri.

Yesetsani kuti musadzifananitse ndi ena. Chepetsani kuchita masewera olimbitsa thupi pang'onopang'ono ndikuyang'ana kudya chakudya chopatsa thanzi osaletsa zopatsa mphamvu zambiri mukamayamwitsa.