Malangizo 16 Ogwira Ntchito Ochepetsa Ana Pocita Mimba

Zamkati

• Kodi 'kulemera kwa mwana?'
• Malangizo othandizira kuchepetsa kunenepa kwa mwana
• 1. Khalani ndi zolinga zenizeni
• 2. Musamawononge zakudya
• 3. Kuyamwitsa mkaka wa m'mawere ngati mungathe
• 4. Onetsetsani momwe mumadyera
• 5. Idyani zakudya zokhala ndi michere yambiri
• 6. Onjezerani mapuloteni athanzi
• 7. Sungani zokhwasula-khwasula moyenera
• 8. Pewani shuga wowonjezera ndi carbs woyengedwa
• 9. Pewani zakudya zopangidwa kwambiri
• 10. Pewani mowa
• 11. Yendetsani
• 12. Osakana kukana maphunziro amenewo
• 13. Imwani madzi okwanira
• 14. Muzigona mokwanira
• 15. Funani chithandizo
• 16. Funsani thandizo
• Mfundo yofunika
• Malangizo achangu achangu

Stocksy

Ngati pali chilichonse chomwe tikudziwa, ndikuti kukwaniritsa kunenepa pambuyo pakhanda kungakhale kovuta. Zitha kukhala zopanikiza kusamalira mwana wakhanda, kusintha zizolowezi zatsopano, ndikuchira pakubereka. Ndi zambiri.

Komabe, ndikofunikira kubwerera kulemera kwabwino mutabereka, makamaka ngati mukufuna kudzakhalanso ndi pakati mtsogolo.

Tionanso njira zina zabwino zokuthandizani kuti mukwanitse kulemera pambuyo pobereka kuti muthe kukhala kholo ndi pep.

Kodi 'kulemera kwa mwana?'

Nayi mbiri pazomwe "kulemera kwa mwana" kuli, chifukwa chiyani zimachitika panthawi yapakati, komanso chifukwa chake sizidzafunika mwana akabwera kudziko lapansi.

Centers for Disease Control and Prevention (CDC) ikulimbikitsa kuti azimayi omwe ali ndi thanzi labwino omwe anyamula mwana m'modzi akamapeza pakati.

Kupindulitsa kwakukulimbikitsidwa kwa anthu oyembekezera omwe ali onenepa, onenepa kwambiri, kapena kunyamula ana angapo ndi osiyana. Onani ma calculator othandizira ku Institute of Medicine / National Academies kuti mudziwe momwe mungalimbikitsire kunenepa.

Othandizira zaumoyo wanu amathanso kukhala ndi malingaliro ena kutengera zosowa zanu.

Malinga ndi kafukufuku wofalitsidwa mu, kulemera kwa mimba kumakhala ndi:

• mwanayo
• nsengwa
• amniotic madzimadzi
• minofu ya m'mawere
• magazi
• kukulitsa chiberekero
• masitolo owonjezera mafuta

Mafuta owonjezerawa amakhala ngati mphamvu yosungira kubereka ndi kuyamwitsa. Komabe, kunenepa kwambiri kumatha kubweretsa mafuta ambiri. Izi ndi zomwe anthu nthawi zambiri amazitcha "kulemera kwa mwana," ndipo ndizofala kwambiri.

Pafupifupi theka la azimayi onse apakati amapeza zochuluka kuposa kuchuluka kwa kulemera kwawo panthawi yapakati, malinga ndi.

Zotsatira zakuchulukirachulukira pambuyo pa mimba ndi awa:

• chiopsezo chowonjezeka cha kunenepa kwambiri
• chiopsezo chowonjezeka cha matenda a shuga ndi matenda a mtima
• chiopsezo chachikulu cha zovuta panthawi yapakati
• kuopsa kwathanzi kwa azimayi omwe ali ndi matenda ashuga

Mndandanda wotsatirawu umapereka malangizo othandizira umboni kuti akuthandizeni kutaya mapaundi owonjezera.

Malangizo othandizira kuchepetsa kunenepa kwa mwana

1. Khalani ndi zolinga zenizeni

Ngakhale ndimagazini ndi nkhani zodziwika bwino zomwe mungakhulupirire, kuonda pambuyo pathupi kumatenga nthawi.

Kafukufuku wina wa 2015, azimayi 75 pa 100 aliwonse anali olemera chaka chimodzi atabereka kuposa momwe analiri asanakhale ndi pakati. Mwa azimayiwa, 47% anali osachepera 10 mapaundi olemera pachaka chimodzi, ndipo 25% anali atapitilizabe ndi mapaundi ena 20.

Kutengera ndi kuchuluka kwakulemera komwe mudapeza mukakhala ndi pakati, ndizotheka kuyembekezera kuti pazaka 1 mpaka 2 zikubwerazi mutha kutaya makilogalamu pafupifupi 4.5. Mukakhala wonenepa kwambiri, mutha kukupezani kuti mumalemera mapaundi ochepa kuposa momwe munalili musanakhale ndi pakati.

Zachidziwikire, ndimadongosolo abwino odyera komanso kuchita masewera olimbitsa thupi, muyenera kukhala ndi mwayi wochepetsetsa womwe dokotala wanu amakupatsani.

2. Musamawononge zakudya

Zakudya zoperewera ndizochepa kwambiri zomwe zimakupangitsani kuti muchepetse kunenepa kwambiri munthawi yochepa kwambiri.

Pambuyo pobereka mwana, thupi lanu limafunikira zakudya zabwino kuti lichiritse ndikuchira. Kuphatikiza apo, ngati mukuyamwitsa, muyenera Zambiri zopatsa mphamvu kuposa zabwinobwino, malinga ndi.

Chakudya chochepa cha kalori mwina chikusowa michere yofunikira ndipo mwina chimakusiyani mutatopa. Izi ndizosiyana ndi zomwe mumafunikira posamalira mwana wakhanda, komanso mukakhala kuti simugona mokwanira.

Kungoganiza kuti kulemera kwanu sikukhala kolimba, kuchepetsa kuchuluka kwa kalori yanu pafupifupi makilogalamu 500 patsiku kumapangitsa kuti muchepetse thupi lanu pafupifupi makilogalamu 1.1 pa sabata. Kuchepetsa thupi kumeneku kumawerengedwa kuti ndi kotetezeka kwa azimayi oyamwitsa, malinga ndi Academy of Nutrition and Dietetics.

Mwachitsanzo, mayi yemwe amadya ma calorie 2,000 patsiku amatha kudya zopatsa mphamvu 300 ndikuwotcha mafuta owonjezera 200 pochita masewera olimbitsa thupi, ndikupangitsa kuti muchepetse ma calories 500.

3. Kuyamwitsa mkaka wa m'mawere ngati mungathe

The, American Academy of Pediatrics (AAP), ndi CDC onse amalimbikitsa kuyamwitsa. Kuyamwitsa mwana wanu m'miyezi 6 yoyambirira ya moyo (kapena kupitilira apo) kuli ndi zabwino zambiri kwa inu ndi mwana wanu:

• Amapereka zakudya zabwino: Mkaka wa m'mawere uli ndi zinthu zonse zofunika kuti mwana akule bwino m'miyezi 6 yoyambirira ya moyo, malinga ndi.
• Imathandizira chitetezo cha mwana: Mkaka wa m'mawere umathandizanso mwana wanu kulimbana ndi ma virus ndi mabakiteriya.
• Amachepetsa chiopsezo cha matenda kwa ana: Makanda oyamwitsa ali pachiwopsezo chotsika kwambiri cha mphumu, kunenepa kwambiri, matenda ashuga amtundu woyamba, matenda opumira, matenda amkhutu, matenda a khanda mwadzidzidzi (SIDS), ndi matenda am'mimba.
• Amachepetsa chiopsezo cha mayi cha matenda: Anthu omwe akuyamwitsa ali ndi kuthamanga kwa magazi, mtundu wa 2 shuga, khansa ya m'mawere, ndi khansa ya m'mimba.

Kuphatikiza apo, kafukufuku wasonyeza kuti kuyamwitsa kumatha kuthandizira kuchepa kwanu pambuyo pobereka.

Komabe, m'miyezi itatu yoyambirira yoyamwitsa, mwina simungathenso kuwonda kapena kunenepa. Ichi ndi chifukwa cha kuchuluka kalori zosowa ndi kudya, komanso yafupika thupi pa mkaka wa m'mawere.

4. Onetsetsani momwe mumadyera

Tikudziwa, kuwerengera kwa kalori sikuli kwa aliyense. Koma ngati mukuwona kuti kudya mwachangu sikuwoneka ngati sikukugwira ntchito, kuwunika ma calories kungakuthandizeni kudziwa kuchuluka kwa zomwe mukudya komanso komwe kuli vuto lililonse pakudya kwanu.

Itha kukuthandizaninso kuti muwonetsetse kuti mukupeza zopatsa mphamvu zokwanira kuti zikupatseni mphamvu ndi zakudya zofunikira.

Mungathe kuchita izi:

• kusunga zolemba za chakudya
• kujambula zithunzi za chakudya chanu monga chikumbutso cha zomwe mwadya
• kuyesa pulogalamu yotsatila ya kalori yam'manja
• kugawana zomwe mumadya tsiku lililonse ndi bwenzi lanu lomwe likuwunikiranso zopatsa mphamvu zakuyankha mlandu

Kugwiritsa ntchito njirazi kungakuthandizeni kuchepetsa magawo anu ndikusankha zakudya zopatsa thanzi, zomwe zimathandiza kuchepetsa thupi.

5. Idyani zakudya zokhala ndi michere yambiri

Yakwana nthawi yoti mutenge tirigu wathanzi ndi ndiwo zamasamba patsamba lanu logula. Kudya zakudya zomwe zili ndi fiber zambiri kwawonetsedwa kuti kumathandizira kuchepa thupi.

Mwachitsanzo, mwa anthu 345 adapeza kuti kuwonjezeka kwa magalamu a 4 a fiber kuposa zomwe ophunzira adadya kafukufukuyu asanachitike kunapangitsa kuti awonjezere kulemera kwa mapaundi 3 1/4 pa miyezi 6.

Zakudya zosungunuka zama fiber (monga izi!) Zitha kukuthandizaninso kuti mumveke kwanthawi yayitali pochepetsa chimbudzi ndikuchepetsa mahomoni amanjala, malinga ndi kuyesa kwachipatala cha 2015.

Izi pazakudya zimathandizira kuchepetsa kudya kwa kalori, ngakhale zotsatira zamaphunziro onse ndizosakanikirana.

6. Onjezerani mapuloteni athanzi

Kuphatikiza mapuloteni pazakudya zanu kumatha kupewetsa kuchepa kwa thupi, kuchepetsa kudya, komanso kuchepetsa kudya kwa kalori, malinga ndi kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition.

Kafukufuku akuwonetsa kuti mapuloteni amakhala ndi "thermic" wamkulu kuposa zakudya zina. Izi zikutanthauza kuti thupi limagwiritsa ntchito mphamvu zambiri kuzigaya kuposa mitundu ina ya zakudya, zomwe zimapangitsa kuti ma calories ambiri awotchedwe.

akuwonetsanso kuti mapuloteni amathanso kupondereza chilakolako powonjezera kuchuluka kwa mahomoni a GLP ndi GLP-1, komanso kuchepetsa mahomoni a njala ghrelin. Mahomoni ocheperako njala amatanthauza kuchepa pang'ono!

Mapuloteni athanzi ndi awa:

• nyama zowonda
• mazira
• nsomba za mercury zochepa
• nyemba
• mtedza ndi mbewu
• mkaka

Onani zokhwasula-khwasula zazakudya zabwino kwambiri kuti mupite nazo.

7. Sungani zokhwasula-khwasula moyenera

Zakudya zomwe muli nazo zitha kukhala ndi gawo lalikulu pazomwe mumadya. Ndipo mukamafufuza malo osungira nyama kuti mupeze, njira ina yathanzi ndi tikiti yokha.

Pogwiritsa ntchito zokhwasula-khwasula zokhazokha, mutha kuonetsetsa kuti muli ndi china pafupi mukadzayamba kusangalala. Nazi zina zomwe muyenera kukhalabe nazo:

• kudula masamba ndi hummus
• mtedza wosakaniza ndi zipatso zouma
• Yogurt yachi Greek komanso granola wopangidwa
• Tizilombo tomwe timatulutsa mpweya
• chingwe tchizi
• mtedza wonunkhira
• zokhwasula-khwasula zam'madzi

Kafukufuku akuwonetsa kuti kungosungitsa zipatso pakauntala kumalumikizidwa ndi index yocheperako yamthupi (BMI).

Momwemonso, kafukufuku wofanizira adawonetsa kuti kukhala ndi zakudya zopanda thanzi kunja kwa kogulitsa kumalumikizidwa ndi kunenepa kwambiri. Malangizo: Sungani zakudya zopangidwa ndi maswiti kukhitchini, kapena kuposa pamenepo, kunja kwa nyumba.

Timakonda malingaliro akamwe zoziziritsa kukhosi kuofesi, malo ogulitsira, kapena kulikonse komwe mungapite.

8. Pewani shuga wowonjezera ndi carbs woyengedwa

Ngakhale atha kukhala okopa, shuga ndi carbs woyengedwa ali ndi ma calories ambiri ndipo nthawi zambiri amakhala ndi michere yochepa. Ndipo pali njira zina zathanzi komanso zokoma.

Kafukufuku amaphatikiza kudya kwambiri shuga wowonjezera komanso ma carbs oyeretsedwa ndikuwonjezera kunenepa, matenda ashuga, matenda amtima, khansa zina, komanso kuchepa kwa kuzindikira.

Zomwe zimayambitsa shuga wowonjezera ndizo:

• zakumwa zotsekemera
• juwisi wazipatso
• mtundu uliwonse wa shuga woyengedwa
• ufa woyera
• zokoma zimafalikira
• mikate
• mabisiketi
• mitanda

Mukasankha chakudya kugolosale, werengani zolemba zazakudya. Ngati shuga ndichimodzi mwazinthu zoyambirira pamndandanda, mwina ndibwino kupewa.

Ndikosavuta kuchepetsa kudya kwa shuga popewa zakudya zomwe zasinthidwa ndikumamatira kuzakudya zonse monga masamba, nyemba, zipatso, nyama, nsomba, mazira, mtedza, ndi yogurt.

Nazi zitsanzo za malingaliro otsika a chakudya cham'mawa kuti magudumu anu azungulira.

9. Pewani zakudya zopangidwa kwambiri

Ngati mwakhala mukuzindikira mpaka pano, maupangiri ambiri amapangidwa kukhala osavuta mukamadya zakudya zosagulitsidwa. Nthawi zambiri amakhala ndi mapuloteni, fiber, komanso shuga wochepa.

Zakudya zosinthidwa, komano, nthawi zambiri zimakhala ndi shuga, mafuta osapatsa thanzi, mchere, ndi ma calories, zonse zomwe zimatha kuthana ndi vuto lanu lochepetsa thupi, malinga ndi.

Zakudya izi ndi izi:

• zakudya zachangu
• Zakudya zopangidwa kale
• tchipisi
• makeke ndi zinthu zophika
• maswiti
• chakudya chokonzeka
• zosakaniza m'bokosi
• tchizi wokonzedwa
• dzinthu shuga

Kuphatikizanso kumagwirizana ndi kudya zakudya zosinthidwa ndimakhalidwe olowerera kwambiri pakudya.

Tsoka ilo, zakudya izi zimapanga gawo lalikulu lazakudya za anthu ambiri, malinga ndi kafukufuku wofalitsidwa The American Journal of Clinical Nutrition.

Mutha kuchepetsa kuchuluka kwa zakudya zomwe mwadya mwa kuzisinthanitsa ndi zakudya zatsopano, zopatsa thanzi.

10. Pewani mowa

Kafukufuku wasonyeza kuti mowa wocheperako, monga kapu ya vinyo wofiira, umathandizanso thanzi.

Komabe, pokhudzana ndi kuchepa thupi, mowa umapereka zowonjezera zowonjezera popanda zakudya zambiri.

Kuphatikiza apo, mowa umatha kukhala wokhudzana ndi kunenepa ndipo ungapangitse kuti mafuta ambiri azisungidwa mozungulira ziwalo, zomwe zimadziwikanso kuti mafuta am'mimba.

Malinga ndi kafukufuku, palibe mlingo wodziwika wabwino wa mowa kwa makanda. Malangizowo akuti njira yotetezeka bwino kwambiri kwa ana ndi kwa amayi oyamwitsa kuti asamwe konse.

Mukakhala ndi malingaliro okondwerera, timalangiza kena kake kotsika shuga ndikukhala ngati madzi owala osawotchera.

11. Yendetsani

Kusuntha thupi lanu kuli ndi maubwino ambiri, koma kumatha kukulitsa kuchepa kwa thupi. Cardio, monga kuyenda, kuthamanga, kuthamanga, kupalasa njinga, komanso kuphunzira kwakanthawi, zimakuthandizani kuwotcha mafuta ndipo zimakhala ndi maubwino ambiri azaumoyo.

Malinga ndi malowa, kuchita masewera olimbitsa thupi kumathandizira kukhala ndi thanzi lamtima, kumachepetsa chiopsezo komanso kuopsa kwa matenda ashuga, komanso kumachepetsa chiopsezo cha mitundu ingapo ya khansa.

Ngakhale kuchita masewera olimbitsa thupi kokha sikungakuthandizeni kuti muchepetse kunenepa, kuwunika maphunziro asanu ndi atatu kunawonetsa kuti kuchita masewera olimbitsa thupi kungakuthandizeni ngati mukuphatikiza ndi zakudya zabwino.

Mwachitsanzo, kuwunikaku kunawonetsa kuti anthu omwe amaphatikiza zakudya ndi zolimbitsa thupi adataya avareji ya mapaundi 3.7 kuposa 1.7 omwe adangodya.

Zikuwonetsa kuti kuchita masewera olimbitsa thupi ndikofunikira kwambiri pakataya mafuta komanso thanzi la mtima. Chifukwa chake kungopita kokayenda ndi sitepe yabwino yolimbitsa thupi ndi thanzi lanu.

Mukabereka, malo anu am'chiuno ndi m'mimba amafunikira nthawi kuti muchiritse, makamaka ngati mwalandirapo kale.

Kutenga nthawi yayitali bwanji mutabereka mutha kuyamba kuchita masewera olimbitsa thupi kumadalira momwe mungabadwire, kaya panali zovuta zina, momwe mumakhalira kale musanakhale ndi pakati, komanso momwe mumamvera nthawi zambiri. Katswiri wanu wamankhwala amakuthandizani kusankha nthawi yanu.

Akatswiri azachipatala atakupatsani mwayi woti muyambe kuchita masewera olimbitsa thupi, amalimbikitsa kuti anthu omwe amabereka pambuyo pobereka azichita masewera olimbitsa thupi osachepera mphindi 150, monga kuyenda mwachangu, kufalikira sabata yonse.

Mukayamba kupita patsogolo, pezani zochitika zomwe mumakonda ndipo mutha kupitiliza mukatha kulemera.

12. Osakana kukana maphunziro amenewo

Kukaniza zolimbitsa thupi ngati kukweza kunenepa kudzakuthandizani kuti muchepetse thupi ndikusunga minofu.

Kafukufuku wasonyeza kuti kuphatikiza kwa zakudya ndi kukana maphunziro kwapezeka kuti ndiyo njira yothandiza kwambiri yochepetsera thupi komanso kukonza thanzi la mtima.

Kupeza nthawi yochita masewera olimbitsa thupi ndi mwana kungakhale kovuta, koma pali ma gym omwe amapereka makalasi a amayi ndi makanda (panokha komanso pa intaneti!), Komanso makanema a YouTube ndi mapulogalamu am'manja omwe angakuthandizeni.

Zochita zolimbitsa thupi panyumba ndi zaulere ndipo zimatha kusinthidwa kuti mukhale aluso.

13. Imwani madzi okwanira

Khalani osungunuka, abwenzi. Kumwa madzi okwanira ndikofunikira kwa aliyense amene akufuna kuchepetsa thupi. Izi zikusonyeza kuti kusankha madzi pachakumwa chimodzi chokha chotsekemera cha 20 kungakupulumutseni ma calories 240.

Malinga ndi kafukufuku wa 2016, madzi akumwa angakulitse kukhutira kwanu ndikulimbikitsa kagayidwe kanu, komwe kumapangitsa kuti muchepetse thupi.

Komabe, si ofufuza onse omwe amavomereza. Kafukufuku wina akuwonetsa kuti palibe kulumikizana kwathunthu pakati pa kumwa madzi ndi kuchepa thupi.

Komabe, kwa amayi oyamwitsa, palibe funso kuti kukhala ndi hydrated ndikofunikira m'malo mwa madzi omwe amatayika kudzera pakupanga mkaka.

Malangizo wamba ochokera kwa azaumoyo ndikumwa magalasi eyiti eyiti, omwe amakhala theka la galoni, kapena pafupifupi malita awiri. Izi ndizosavuta kukumbukira monga "lamulo la 8 × 8."

Lamulo la 8 × 8 ndicholinga chabwino chomwe chingakuthandizeni kuchepa thupi ndikusungani madzi. Komabe, azimayi omwe akuyamwitsa kapena kuchita zolimbitsa thupi angafunike zina.

Madzi opanda madzi ndi abwino kwambiri, koma madzi owala osasakaniza nthawi ndi nthawi amatha kuwonjezera zina.

14. Muzigona mokwanira

Mukudziwa kale kuti izi ndizovuta. Mwana wamng'onoyo amakufuna iwe usana ndi usiku. Koma kuchita chilichonse chomwe mungathe kuti mugone mokwanira kudzakupindulitsani.

Kulephera kugona kungakhudze kulemera kwanu. Mmodzi adawonetsa kuti kusowa tulo kumakhudzana ndi kusunga zolemera pambuyo pathupi.

Mgwirizanowu ukhozanso kukhala wowona kwa akulu akulu. Kuwunika kwamaphunziro a 11 kunapeza kulumikizana kwakukulu pakati pogona pang'ono ndi kunenepa kwambiri.

Kwa amayi atsopano, kugona mokwanira kumakhala kovuta. Njira zomwe zingaphatikizepo kupempha thandizo kuchokera kwa abale ndi abwenzi ndikuchepetsa kuchuluka kwa khofiine

Musaiwale: Thanzi lanu ndilofunika monga thanzi la mwana, chifukwa chake pemphani thandizo kuti mugone mokwanira.

15. Funani chithandizo

Kuchepetsa thupi pamagulu kumatha kukhala kopindulitsa kwa anthu ena. A adawonetsa kuti anthu omwe amachita zolowerera pagulu amakonda kuchepa, kapena kuchepa kwambiri, monga omwe amachepetsa okha.

Magulu onse atayana ndi nkhope ndi nkhope komanso magulu ochezera pa intaneti atha kukhala othandiza.

Komabe, kuwunikanso kwina komwe kunaphatikizapo anthu 16,000 adapeza kuti kuchepa kwamagulu sikunachitike kwenikweni poyerekeza ndi njira zina zochepetsera.

Kupeza njira yomwe ikugwirizana ndi moyo wanu komanso zomwe mumakonda mwina ndiye njira yabwino kwambiri. Nazi njira zina zopezera anthu anu.

16. Funsani thandizo

Kukhala kholo latsopano kumatha kukhala ntchito yovuta komanso ntchito yambiri. Kugona mokwanira komanso kupsinjika kumatha kukhala kovuta, ndipo mayi m'modzi mwa amayi anayi aliwonse amakhalanso ndi vuto lakubadwa.

Ngakhale kukwaniritsa kulemera kwabwino pambuyo pathupi ndikofunikira, sikuyenera kuwonjezera kupsinjika kopanda tanthauzo komanso nkhawa. Kupanga zosintha zazing'ono zomwe mungasunge kwa nthawi yayitali ndikofunikira.

Ngati mukumva kuti mwapanikizika kapena muli ndi nkhawa, kapena mukukumana ndi mavuto, musawope kufunafuna thandizo. Funsani abwenzi ndi abale kuti akuthandizeni panyumba, kuphika chakudya, kapena kusamalira mwana kwa maola angapo kuti mupumule kapena kuchita masewera olimbitsa thupi.

Ngati mukufuna thandizo lina, adotolo, odyetsa zakudya, namwino wabanja, kapena katswiri wazamisala atha kukuthandizani. Onaninso za Postpartum Support International Helpline: 800-944-4773.

Mfundo yofunika

Kuchulukitsa pambuyo pathupi ndikofala ndipo palibe chomwe chingadzitsitse nokha. Thupi lanu lidachita chinthu chodabwitsa.

Koma kubwereranso m'gulu lolemera ndilopindulitsa pa thanzi lanu komanso mimba iliyonse yamtsogolo kotero ndizofunikira kugwira ntchito.

Kukhala wathanzi kumakuthandizani kuti muzisangalala ndi nthawi yocheza ndi mwana wanu ndikupeza mwayi wokhala kholo latsopano.

Njira yabwino kwambiri yothetsera thupi ndi kudya zakudya zabwino, kuyamwitsa, ndi kuchita masewera olimbitsa thupi. Lankhulani ndi gulu lanu lachipatala kwa maupangiri, upangiri, ndi chithandizo.

Malangizo achangu achangu

• Kuchepetsa thupi mutatenga pakati kumatha kutenga nthawi, ndipo mwina simungabwererenso kulemera kwanu asanabadwe kapena kulemera nthawi yomweyo.
• Zakudya zopatsa mafuta ochepa sizoyenera, makamaka kwa anthu omwe akuyamwitsa. Komabe, kuchepetsa kudya kwanu pafupifupi ma calories 500 patsiku nthawi zambiri kumakhala kotetezeka ndipo kumakuthandizani kutaya pafupifupi 1 kg (0,5 kg) pa sabata.
• Kuyamwitsa kuli ndi maubwino ambiri kwa mayi ndi mwana. Zingapangitse kuti kuchepa thupi kukhale kovuta m'miyezi itatu yoyambirira pambuyo pobereka, koma kungakuthandizeni kuti muchepetse mtsogolo.
• Kuwerengera zopatsa mphamvu pamanja kapena ndi pulogalamu kungakuthandizeni kudziwa zomwe mukudya ndikuthandizira kuchepa thupi.
• Zida zosungunuka zitha kuthandizira kuchepa thupi powonjezeka ndikumverera kokwanira ndikukwaniritsa mahomoni okonda kudya.
• Mapuloteni amathandizira kuchepa thupi powonjezera kuchepa kwa thupi, kukulitsa kukhuta, ndikuchepetsa njala.
• Sungani zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, mtedza, ndi yogurt kunyumba komanso zopezeka mosavuta. Sungani zakudya zopanda thanzi pamalo oonekera kapena musazisunge mnyumbamo konse.
• Zakudya zosinthidwa ndizokwera kwambiri shuga, mafuta, mchere, ndi ma calories, ndipo ndizoyipa pa thanzi lanu. Sinthanitsani ndi zakudya zatsopano.
• Pewani mowa ngati mukufuna kuchepetsa thupi. Kuphatikiza apo, mowa womwe mumamwa mutha kupatsira mwana wanu mukamayamwitsa.
• Kuchita masewera olimbitsa thupi kumathandiza kwambiri paumoyo. Kuchita masewera olimbitsa thupi - mulingo uliwonse wamphamvu - kuphatikiza dongosolo lakudya moyenera kumapangitsa njira yochepetsera thupi.
• Kukaniza maphunziro kumakuthandizani kuti muchepetse thupi ndikukhalabe ndi minofu ndipo zitha kuthandiza amayi oyamwitsa kukhalabe ndi mchere wamafupa.
• Madzi akumwa amalimbitsa kagayidwe kanu ndikuthandizira kuchepa thupi. Ndikofunika kwambiri kukhala osamalidwa nthawi yoyamwitsa.
• Kugona mokwanira kumatha kusokoneza kuyeserera kwanu. Ngakhale ndizovuta ndi mwana wakhanda, yesetsani kugona mokwanira momwe mungathere ndikupempha thandizo pakafunika.
• Magulu ochepetsa anthu omwe ali mthupi mwawo komanso pa intaneti atha kukhala othandiza, ngakhale pakufunika kafukufuku wambiri kuti athe kufananizira kuthekera kwawo ndi njira zina zochepetsera.
• Kulemera bwino ndikofunikira, koma samalani kuti musalole kuti kulemera kwanu kukuyambitseni nkhawa kapena nkhawa. Ngati mukumva kuti simukupirira bwino, pemphani thandizo kwa abale anu, abwenzi, kapena achipatala.