Momwe mungadye kuti muchepetse kunenepa mukakhala ndi pakati

Amayi ambiri amadandaula za kunenepa panthawi yomwe ali ndi pakati. Kumbali imodzi, kuwonjezeka kwa chiwerengero pamiyeso kumasonyeza kukula kwa mwanayo, ndipo kumbali inayo, palibe amene akufuna kupeza mafuta owonjezera. Kulemera kwa amayi apakati sikungapewedwe, koma kuchuluka kwake kumadalira khalidwe lakudya la mayi woyembekezera komanso kumvetsetsa kwa thupi la ndondomeko yonseyi.

 

Ndi mapaundi ati omwe amatengedwa kuti ndi owonjezera?

Kuti mumvetsetse kuti ndi ma kilogalamu ati omwe ali ochulukirapo, ndikofunikira kudziwa zomwe sizili zochulukirapo. Kulemera kwa thupi la mwana ndi kachigawo kakang'ono ka kulemera kowonjezera kofunikira.

Tiyeni tilingalire mwatsatanetsatane:

  • mwana amalemera 3-3,5 makilogalamu;
  • Kuchuluka kwa placenta mpaka 650 g;
  • Chiberekero chimafika 1 kg pakubala;
  • Chifuwa chimawonjezeka ndi pafupifupi 500 g;
  • Kuchuluka kwa magazi kumawonjezeka pafupifupi 1,5 kg;
  • Kutupa kumafikira 1,5 kg;
  • Mafuta osungira ofunikira kuti akhale ndi pakati athanzi ali pamlingo wa 2-4 kg.

N'zosavuta kuwerengera kuti kulemera kofunikira kwa mayi woyembekezera panthawi yobereka ndi pafupifupi 10 kg.

Madokotala ali ndi miyezo yawo yodziwira kulemera kovomerezeka kwa amayi, kutengera BMI yoyamba (kuwerengera mimba ndi mwana mmodzi):

  • IMT mpaka 20 - 16-17 kg;
  • 20-25 - 11-15 makilogalamu;
  • 25-30 - 7-10 makilogalamu;
  • Kuposa 30 - 6-7 kg.

Chilichonse chopyola malire ovomerezeka chikhoza kuonedwa kuti n'chopanda phindu. Zowonadi, kuchuluka kwa mkazi aliyense kumatsimikiziridwa ndi dokotala yemwe amapitako, ndipo zomwe zili m'nkhaniyi ndi pafupifupi. Pa mimba, kunenepa n'zosapeŵeka ndi zofunika kwa thanzi la mayi ndi yachibadwa chitukuko cha mwana, koma funso n'lakuti, bwanji osapindula kwambiri?

 

Kodi mungapewe bwanji kunenepa kwambiri pa nthawi ya mimba?

Kulemera kwambiri kumagwirizanitsidwa ndi khalidwe la kudya, mwa kuyankhula kwina, maganizo pa zakudya. Amayi ambiri amakhulupirira kuti ayenera kudya awiri pa mimba. Zosowa za amayi apakati pa zopatsa mphamvu, zakudya (mapuloteni, mavitamini ndi mchere) ndizoposa za amayi ena, koma izi sizikutanthauza kuti simungathe kudzikana nokha chilichonse.

"Idyani awiri", "Chilichonse ndichothandiza chomwe chidalowa m'kamwa mwanga", "Ndikatenga mimba ndidzaonda mwachangu", "Tsopano nditha", "Ndiyenera kudzipangira ndekha" - izi ndi zina zambiri ndikudzinyenga nokha. kusayankha. Kafukufuku watsimikizira kuti kudyetsa khalidwe la mayi ndi kuchuluka kwa kilogalamu anapeza pa mimba zimakhudza kudyetsa khalidwe la mwanayo ndi thupi lake. Ngati mkazi wapeza mafuta ochulukirapo pa nthawi yomwe ali ndi pakati, ndiye kuti mwayi wa mwana akukumana ndi vuto la kulemera kwakukulu ndi kunenepa kwambiri kumawonjezeka.

 

Zosowa zenizeni za amayi mu trimester yoyamba ndi +100 zopatsa mphamvu zowonjezera patsiku. Kuphatikiza apo, zopatsa mphamvu zama calorie zimakwera ndikusungidwa pamlingo womwewo:

  • Moyo wongokhala - +300 zopatsa mphamvu zowonjezera patsiku;
  • Kukhala ndi masewera olimbitsa thupi pafupipafupi - +500 zopatsa mphamvu zowonjezera patsiku.

Ma calories owonjezera amawonjezedwa ku zakudya zama calorie. Mu theka loyamba la mimba, m'pofunika kulandira osachepera 90 g mapuloteni, 50-70 g mafuta tsiku lililonse, ena okhutira kalori ayenera kukhala chakudya. Mu theka lachiwiri la mimba, zofunikira zamapuloteni zimawonjezeka - 90-110 g, mafuta ndi chakudya zimakhalabe pamlingo womwewo (calorizer). Pankhani ya amayi apakati, mapuloteni ambiri ndi abwino kuposa ochepa. Kuperewera kwake kumabweretsa kuchepa kwa kukula kwa fetal.

Monga mukuonera, palibe chifukwa chodyera maulendo awiri ndikudutsa m'madzi. Mutha kuphimba zikhalidwe zatsopano ndi zokhwasula-khwasula ziwiri zowonjezera zathanzi.

 

Zomwe ziyenera kuchotsedwa pazakudya?

Thupi la mayi woyembekezera ndi ngalande ya zakudya kwa mwana, choncho kusankha chakudya sikuyenera kutengedwa mosasamala.

Zotsatirazi ziyenera kuchotsedwa pazakudya:

 
  • Mitundu ina ya nsomba (tuna, swordfish, king mackerel) chifukwa chokhala ndi zitsulo zolemera kwambiri;
  • Fodya (ndudu ndi hooka) ndi kupewa kuyanjana ndi osuta (omwe amati ndi utsi wa fodya);
  • Unpasteurized mkaka ndi tchizi, buluu tchizi;
  • Zogulitsa kusuta ndi soseji;
  • Mowa;
  • Kafeini;
  • Zanyama zosaphika (nyama yokhala ndi magazi, carpaccio, sushi, etc.).

Ndipo muyenera kuchepetsa kwambiri zakudya zomwe zili ndi shuga wambiri (confectionery, zophika) ndipo musalole kulakalaka kudya zovulaza. Kuchuluka kwa shuga kuchokera kuzinthu zonse zazakudya zisapitirire 40-50 g patsiku (calorizator). Pa nthawi ya mimba, mkazi ali ndi udindo osati yekha, komanso kuti mwanayo akule bwino.

Ndi zakudya ziti zomwe zimafunika pa nthawi ya mimba?

Wina akhoza kulemba kuti chirichonse kupatula zoletsedwa, koma izi sizingakhale zoona kwathunthu. Zakudya zina zimakhala ndi zofunika kwambiri chifukwa zimakhala ndi zakudya zofunika kuti mwanayo apangidwe komanso kuti mwanayo akhale ndi thanzi labwino.

 

Zomwe ziyenera kuphatikizidwa muzakudya:

  • Mapuloteni a nyama - Ndikofunikira kuti muphatikizepo mitundu yosiyanasiyana ya zakudya zanu za tsiku ndi tsiku. Mwachitsanzo, kadzutsa mazira, nkhomaliro nkhuku kapena nyama, chakudya nkhuku kapena nsomba, kwa akamwe zoziziritsa kukhosi, mkaka mapuloteni.
  • Zakudya zokhala ndi vitamini D - mazira, tchizi, chiwindi, nsomba, komanso kukhala padzuwa 2-3 pa sabata kwa mphindi 20-30. Madokotala nthawi zambiri amapereka mavitamini D owonjezera chifukwa ndizovuta kuphimba zofunikira za tsiku ndi tsiku ndi zakudya zosavuta.
  • Omega-3 mafuta - nsomba zamafuta, flaxseed, flaxseeds.
  • Magwero a folic acid ndi masamba ndi zitsamba.
  • Vitamini B12 - yomwe imapezeka muzakudya zamapuloteni zochokera ku nyama.
  • Magwero a calcium ndi mkaka ndi thovu mkaka mankhwala, mtedza.
  • Magwero a chitsulo ndi nyama, chiwindi, mtedza, mbewu, mbewu zosiyanasiyana, masamba ndi zitsamba.

Dokotala akhoza ndipo ayenera kumuuza kuti adye mavitameni ndi maminero angapo monga chowonjezera, popeza chakudya chokha sichingakhale chokwanira. Sizikudziwika kuti ali ndi zakudya zotani komanso momwe zakudyazi zimatengera.

Pa nthawi ya mimba, nkofunika kumvetsetsa kuti zakudya zoyenera za mayi woyembekezera sizidzangomupulumutsa kuti asakhale ndi kulemera kwakukulu, komanso kuchepetsa chiopsezo chokhala ndi kunenepa kwambiri, matenda a shuga, matenda oopsa komanso matenda a mtima mwa mwana. Thupi la mkazi aliyense ndi lapadera, choncho, dokotala amatchula zakudya zoyenera, zakudya zowonjezera zowonjezera ndi regimen yawo.

Siyani Mumakonda