Nayi Momwe Mungasamalire Njala Yomweyo Yopanda Pathupi

Zamkati

• Chifukwa chiyani umamva njala panthawi yapakati
• Kodi kuchuluka kwa njala kungakhale chizindikiro choyambirira cha mimba?
• Kodi chilakolako chowonjezeka chimayamba liti ndipo chimatenga nthawi yayitali bwanji?
• Kodi mumafunikira mafuta angati angati pa trimester iliyonse?
• Momwe mungasamalire njala yochulukirapo mukakhala ndi pakati
• Malangizo pazakudya zabwino
• Kutenga

Kulakalaka kutenga pakati ndi nthano chabe. Ma mma omwe akuyembekezeka akuti apanga chilichonse kuchokera ku pickles ndi ayisikilimu mpaka batala wa chiponde pa agalu otentha.

Koma sikuti ndi njala yokhayo yopanda pakhoma yomwe imatha kuwonjezeka panthawi yapakati. Miyezi 9 yanu yonse yakukula kwa ana, mutha kupeza kuti mukungokhala ndi njala wamba - pachilichonse, nthawi zonse.

Mwachiwonekere, thupi lanu likugwira ntchito nthawi yochulukirapo kuti likhale munthu wokhazikitsidwa bwino, chifukwa chake sichinthu choyipa ngati chilakolako chanu chimakulimbikitsani kuti muzidya zambiri pakali pano. M'malo mwake, ndizachilengedwe kwathunthu!

Komabe, ngati mukumva ngati mimba yong'ung'udza ikukuyendetsani kuti mudye pagulu m'malo mongodyera awiri - omwe si malangizo omwe mukufuna kutsatira - zitha kukhala zokhumudwitsa.

Ndipo popeza ndikofunikira kukhalabe ndi thanzi labwino pakakhala ndi pakati, mwina mungadabwe momwe mungasungire zolakalaka.

Nayi mawonekedwe amomwe mungagwiritsire ntchito njala yowonjezera panthawi yapakati.

Chifukwa chiyani umamva njala panthawi yapakati

Sizitengera digiri ya zamankhwala kuti mumvetsetse kuti kumanga munthu wocheperako kumafunikira ntchito yambiri - chifukwa chake, mphamvu zowonjezera kuchokera pachakudya.

Mukakhala ndi pakati, thupi lanu likuchita masewera olimbitsa thupi, ndikuwonjezera magazi anu pafupifupi 100 (koma makamaka pafupi ndi 45%), kukulitsa chiberekero chanu kuchokera kukula kwa peyala mpaka kukula kwa basketball, ndikumalumikiza khanda lapa mapaundi 6 mpaka 10.

Ngakhale mwina simukudziwa zozizwitsa zonse zomwe zikuchitika mkati mwanu, mukugwiritsa ntchito ma calories owonjezera, omwe mwachilengedwe amawonjezera njala yanu.

Kusintha kwa mahomoni kungathandizenso njala yanu. Malinga ndi kusinthasintha kwa mayendedwe a estrogen ndi progesterone kumawonjezera njala, ndikuwonjezera phukusi la munchies la pakati.

Kodi kuchuluka kwa njala kungakhale chizindikiro choyambirira cha mimba?

Mabere achikondi, nseru, komanso (zachidziwikire) nthawi yosowa ndi zizindikilo zoyambira kubadwa koyambirira. Kodi mungawonjezere kubweza chakudya chamakina anayi pamndandandawu? Mwina.

Ngakhale kumva kuti ndiwe woluluzika kumatha kukhala chizindikiritso choyambirira cha mimba, sizokayikitsa kuti ichi ndichizindikiro chokhacho. M'malo mwake, amayi ambiri amapeza njala yawo kwenikweni amachepetsa m'miyezi itatu yoyambirira, monga matenda am'mawa amapangitsa kuwona ndi kununkhira kwa chakudya kukhala kosasangalatsa.

Ndikofunikanso kukumbukira, kuti kulipira wanjala kumatha kukhalanso chizindikiro cha PMS. Monga momwe ma spike a mahomoni amakhudzira kudya kwanu mukakhala ndi pakati, atha kuchita chimodzimodzi nthawi yanu isanakwane kapena nthawi yanu yobereka.

Kodi chilakolako chowonjezeka chimayamba liti ndipo chimatenga nthawi yayitali bwanji?

Ngati matenda am'mawa atakhala ovuta m'nthawi ya trimester yanu yoyamba, chidwi chanu chitha kuwona kusintha kwakukulu mukalowa trimester yanu yachiwiri.

"Ndapeza kuti izi zimasiyanasiyana kwambiri kuchokera kwa mkazi kupita kwa mkazi, koma pafupifupi ndinganene kuti ambiri mwa makasitomala anga ayamba kuzindikira kuwonjezeka kwakukulu kwa njala yawo pafupifupi theka kapena masabata 20," akutero mlangizi wa zamankhwala ndi zakumwa zoledzeretsa Meghan McMillan , MS, RDN, CSP, IBCLC, ya Amayi ndi Sweet Pea Nutrition. "Komabe, pali azimayi ambiri omwe amachitapo kanthu atangomwalira kumene."

Ngakhale amayi ena oyembekezera amakhala ndi njala yochulukirapo mpaka nthawi yobereka, si zachilendo kuti njala yowonjezera iwonjezeke kumapeto kwa mimba. Pamene chiberekero chanu chokula chikuchulukitsa ziwalo zanu, kuphatikizapo m'mimba, kudya mpaka kukhuta kumatha kukhala kovuta.

Kuphatikizanso apo, kutentha pa chifuwa chachitatu kwa trimester kumatha kukulepheretsani chidwi chanu pakudya, makamaka zokometsera kapena acidic.

Kodi mumafunikira mafuta angati angati pa trimester iliyonse?

Kutengera ndi momwe zinthu ziliri, monga kulemera kwanu pomwe mudakhala ndi pakati komanso ngati muli ndi mwana m'modzi kapena wochulukitsa, dokotala wanu kapena wazakudya akhoza kukuwongolerani kuchuluka kwa ma calories omwe mungatenge pa trimester.

Koma - zodabwitsa! - kwa anthu ambiri, kuchuluka kwa zosowa za kalori sikubwera pambuyo pathupi.

"Nthawi zambiri timamva mawu oti" kudya awiri, "koma izi ndizosocheretsa," akutero McMillan. "Kwenikweni, kuchuluka kwa zosowa za kalori ndizochepa kwambiri kuposa momwe amayi ambiri amaganizira. Malangizowa akutiuza kuti palibe zofunikira zowonjezera kalori nthawi yoyamba itatu. Mpaka pa trimester yachiwiri pomwe zofunikira zamagetsi zimawonjezeka ndi zopatsa mphamvu pafupifupi 300 patsiku patsiku lachiwiri kenako ndikuwonjezeka mpaka makilogalamu pafupifupi 400 patsiku la trimester lachitatu la mimba ya singleton. Kukula kumeneku kumakhalabe komweko panthawi yonse yomwe ali ndi pakati. ”

Kumbukiraninso kuti ma calories 300 amatha kugwiritsidwa ntchito mwachangu kwambiri. Gawo lanu latsiku ndi tsiku si blanche yonyamula katundu yoti muzitsatsa pazowonjezera zosayenera monga ayisikilimu ndi tchipisi ta mbatata.

Kuwonjezeka kwa ma calorie 300 kumatha kuwoneka ngati zipatso ndi yogurt smoothie kapena kotala kapu ya hummus ndi khumi ndi awiri a pita chips.

Momwe mungasamalire njala yochulukirapo mukakhala ndi pakati

Mukuwona ngati kuti simungaleke kumwa zakumwa zozizilitsa kukhosi? Njala yosakhutira imatha kukhala yovuta kwambiri panthawi yapakati - koma pali njira zothetsera zolakalaka.

Choyamba, yang'anani pakukonzekera zakudya. "Pofuna kuthana ndi njala yawo, ndikulimbikitsa [makasitomala] kuti azidya chakudya chokwanira komanso chokwanira," akutero McMillan. "Kuti achite izi, ayenera kuganizira kuphatikiza zakudya zitatu zofunika pachakudya chilichonse: mapuloteni, michere, ndi mafuta athanzi."

Sankhani zosankha zomanga thupi monga nkhuku, nkhukundembo, nsomba, mazira, nyemba, ndi zakudya za soya. Kuti mulimbikitse ulusi, phatikizani mbewu zonse, zipatso, ndi nyama zamasamba. Kuti mupeze mafuta athanzi ambiri, pezani mafuta a azitona, avocado, yogurt, ndi mtedza.

Palibe vuto - ngakhale anzeru! - kuti mugwire ntchito zokhwasula-khwasula tsiku lonse, bola mukamapanga zisankho zabwino. "Mverani thupi lanu mukamamwa chakudya chochepa," akutero McMillan. "Amayi ambiri apakati amafunika kuyika kachakudya kamodzi kapena kawiri m'masiku awo."

Ndi zokhwasula-khwasula, McMillan akugogomezeranso kukumbukira ma macronutrients. "Ndimawathandiza makasitomala anga kuthana ndi njala yawo powalimbikitsa kuti aphatikize mapuloteni kapena mafuta athanzi, kuphatikiza pa kababayidireti, ndi chotupitsa chilichonse. Zitsanzo zina zimaphatikizapo apulo wokhala ndi chiponde, mafuta owoneka bwino achi Greek yogurt okhala ndi mabulosi abulu, kapena saladi ya tuna yokhala ndi opanga tirigu. Sikuti zimangokhala zokoma zokha, koma zimawathandizanso kuti azikhala ndi moyo wathanzi kwanthawi yayitali. ”

Pomaliza, musaiwale kukhalabe ndi madzi! Kutaya madzi m'thupi kumatha kuwoneka ngati njala, choncho sungani botolo lanu lamadzi ndikumwa nthawi zambiri. (Bonasi: madzi owonjezera amatha kuthandiza kudzimbidwa komwe kumawopsa.)

Zokhudzana: Kuwongolera kwanu kuti mukhale ndi zakudya zopatsa thanzi komanso zakudya zabwino mukamakhala ndi pakati

Malangizo pazakudya zabwino

Monga momwe zingakhalire zovuta kupeza ma calories opanda kanthu mukakhala ndi njala, ndikofunikira kugwiritsa ntchito gawo lanu lowonjezera la chakudya mwanzeru mukakhala ndi pakati. Yesani malingaliro abwino awa.

Kutenga

Thupi lanu likugwira ntchito zazikulu kwambiri miyezi 9 ya mimba. Njala ikhoza kukhala chikumbutso cha zonse zomwe ikugwira ntchito kuti ikwaniritse, komanso lingaliro loti ntchito yanu ndikudyetsa bwino.

Ngakhale kudya kosalekeza kumamveka kokhumudwitsa, kumbukirani kuti si kwamuyaya. Pazenera lalifupi kwambiri ili, kukumbukira zakudya zomwe mumasankha, kukonzekera chakudya ndi zokhwasula-khwasula, komanso kutsatira hydration kwanu kungakuthandizeni kukhala okhutira ndipo wathanzi.