Ukunciphisa umzimba emva kokukhulelwa

Kuya kufuneka ucwangcise ukubuyela kubunzima bakho ngaphambi kokukhulelwa ngeenyanga ezi-6 ukuya kwezi-12 emva kokubeleka. Uninzi lwabasetyhini luphulukana nesiqingatha sobunzima bomntwana wabo kwiiveki ezi-6 emva kokubeleka (emva kokubeleka). Ezinye zihlala zihlala zivela kwiinyanga ezimbalwa ezizayo.

Ukutya okusempilweni kunye nokuzivocavoca imihla ngemihla kuya kukunceda uchithe iiponti. Ukuncancisa kunokunceda ekulahlekeni kwesisindo sasemva kokubeleka.

Umzimba wakho udinga ixesha lokuphinda uzalwe. Ukuba unciphisa umzimba kwakamsinya emva kokubeleka, kungathatha ixesha elide ukuba uphinde uchache. Zinike de uhlolwe iiveki ezi-6 ngaphambi kokuba uzame ukunciphisa. Ukuba uncelisa, linda de umntwana wakho ubuncinane ubuncinane kwiinyanga ezi-2 ubudala kwaye ubisi lwakho luboniswe ngaphambi kokuba usike kakhulu iikhalori.

• Nenjongo yokuphulukana nobunzima malunga neponti enesiqingatha ngeveki. Unokwenza oku ngokutya ukutya okusempilweni kwaye wongeze kwimithambo xa sele ucociwe ngumboneleli wakho wokhathalelo lwempilo ngokwenza imithambo rhoqo.
• Abasetyhini abancancisayo kuphela bafuna malunga ne-500 ngaphezulu kweekhalori ngosuku kunangaphambili ngaphambi kokukhulelwa. Fumana ezi khalori kukhetho olusempilweni olufana neziqhamo, imifuno, ukutya okuziinkozo, kunye neeproteni ezibuthathaka.
• SUKUYA ezantsi kwenani elincinci leekhalori ozifunayo.

Ukuba uncelisa, uya kufuna ukunciphisa umzimba kancinci. Ukwehla kobunzima obenzeka ngokukhawuleza kunokwenza ukuba uvelise ubisi oluncinci. Ukulahleka malunga neponti enesiqingatha (670 gram) ngeveki akufuneki kuchaphazele ubonelelo lwakho lobisi okanye impilo yakho.

Ukuncancisa kwenza umzimba wakho utshise iikhalori ezikunceda ukunciphisa umzimba. Ukuba unomonde, unokumangaliswa bubungakanani obulahlekileyo ngokwemvelo xa uncancisa.

Ezi ngcebiso zokutya okunempilo ziya kukunceda ukunciphisa umzimba ngokukhuselekileyo.

• SUKUNGATSHA ukutya. Ngomntwana omtsha, oomama abaninzi bayalibala ukutya. Ukuba awutyi, uya kuba namandla amancinci, kwaye ayizukukunceda ukunciphisa umzimba.
• Yitya izidlo ezincinane ezi-5 ukuya kwezi-6 ngosuku kunye namaqebengwana amnandi asempilweni phakathi (endaweni yokutya kathathu).
• Yitya isidlo sakusasa. Nokuba awudli kusasa, yiba nomkhwa wokutya isidlo sakusasa. Iya kukunika amandla okuqalisa usuku lwakho kwaye uyeke ukuba uzive udiniwe kamva.
• Yehlisa isantya. Xa uthatha ixesha lakho lokutya, uyakuqaphela ukuba kulula ukuxelela ukuba uhluthi. Kuyalingwa kwimisebenzi emininzi, kodwa ukuba ugxile kwisidlo sakho uya kuba mancinci amathuba okuba utye kakhulu.
• Xa ufikelela kwityiwa lokutya zama ukufaka ukutya okunefayibha kunye neprotheni ukukunceda uhlale ugcwele (njengepelepele eluhlaza ekrwada okanye iminqathe enediphu yebhontshisi, izilayi ze-apile nebhotolo yamandongomane, okanye isilayi sethosi yengqolowa epheleleyo eneqanda elibilisiweyo ). Sela ubuncinci iikomityi ezili-12 zolwelo ngosuku.
• Gcina ibhotile yamanzi kufutshane nalapho uqhele ukondla khona umntwana, ngaloo ndlela uya kukhumbula ukusela xa besenza.
• Nciphisa iziselo ezinje ngeesoda, iijusi, kunye nolunye ulwelo oluneswekile kunye neekhalori. Banokudibanisa kwaye bakugcine ekunciphiseni ubunzima. Kulumkele iimveliso ezinezithambisi ezenziwe ngumntu.
• Khetha iziqhamo ezipheleleyo kwincindi yeziqhamo. Iziphuzo zeziqhamo kufuneka zithathwe ngokumodareyitha kuba zinokufaka igalori eyongezelelweyo. Zonke iziqhamo zikunika iivithamini kunye nezakha mzimba kwaye ziqulathe ifayibha eninzi, ekunceda ukuba uzive ugcwele ziikhalori ezimbalwa.
• Khetha okosiweyo okanye obhakwe endaweni yokutya okuthosiweyo.
• Nciphisa iilekese, iswekile, amafutha kunye ne-trans fats.

SUKUYA kukutya okungafunekiyo (ungatyi ngokwaneleyo) okanye ukutya okunesimbo (ukutya okuthandwayo okuthintela iintlobo ezithile zokutya kunye nezondlo). Ngokuqinisekileyo baya kukwenza ukuba ulahle iiponti ekuqaleni, kodwa ezo phawundi zokuqala zilahlekileyo zinamanzi kwaye ziya kubuya.

Ezinye iiponti ophulukene nazo kukutya okungqubekayo kunokuba yimisipha endaweni yamafutha. Uya kufumana kwakhona nawaphi na amanqatha olahlekileyo kukutya okungqubekayo wakuba ubuyile ekutyeni kwesiqhelo.

Awunakho ukubuyela kwimeko yakho yangaphambi kokukhulelwa. Kubafazi abaninzi, ukukhulelwa kubangela utshintsho olungapheliyo emzimbeni. Unokuba nesisu esithambileyo, ihips ezibanzi, kunye nesinqe esikhulu. Yenza iinjongo zakho malunga nomzimba wakho omtsha.

Ukutya okusempilweni okudityaniswa nokwenza umthambo rhoqo yeyona ndlela ilungileyo yokuphalaza iiponti. Ukuzilolonga kuya kukunceda ulahlekelwe ngamanqatha endaweni yemisipha.

Nje ukuba ulungele ukuqala ukunciphisa umzimba, yitya kancinci kwaye uhambe kancinci kancinci suku ngalunye. Kunokuhenda ukuzityhalela kwinkqubo enzima yokunciphisa umzimba ngokukhawuleza. Kodwa ukunciphisa umzimba ngokukhawuleza akunampilo kwaye kunzima emzimbeni wakho.

SUKUYIJONGE. Ukuhamba nje ngokukhawuleza ujikeleze ibhloko nosana lwakho kumhambi ohambahambayo yindlela entle yokuqala ukongeza umthambo kwimisebenzi yakho yemihla ngemihla.

IBerger AA, iPeragallo-Urrutia R, uNicholson WK. Ukuphononongwa ngokuchanekileyo kwempembelelo yesondlo ngasinye kunye nokudibanisa kunye nokungenelela kokunyanzeliswa kwesisindo, ukunyaniseka kunye neziphumo zemetabolism emva kokunikezelwa: ubungqina bokuphucula izikhokelo zokuziphatha zokulawulwa kwesisindo emva kwesigaba. Ukukhulelwa kweBMC kunye nokuBeleka. Ngo-2014; 14: 319. IINKCUKACHA: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549.

Isley MM, Katz VL. Unonophelo lwasemva kokubeleka kunye nokuqwalaselwa kwezempilo kwexesha elide. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, ii-eds. I-Obstetrics: Ukukhulelwa okuqhelekileyo kunye neengxaki. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 23.

ULawrence RA, uLawrence RM. Isondlo somama kunye nezongezelelo kumama nosana. Ku: Lawrence RA, Lawrence RM, ii-eds. Ukuncancisa: Isikhokelo soPhando lwezeMpilo. Ngomhla we-8. IPhiladelphia, PA: Elsevier; 2016: isahluko 9.

INewton ER. Ukuncancisa kunye nokuncancisa. Ku: Gabbe SG, Niebyl JR, Simpson JL, et al, ii-eds. I-Obstetrics: Ukukhulelwa okuqhelekileyo kunye neengxaki. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 24.

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo kubantu baseMelika. Uhlobo lwe-8. UDisemba 2015. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Izikhokelo.pdf. Ifunyenwe ngoNovemba 8, 2019.

• Unonophelo lwasemva kokubeleka
• Ulawulo lobunzima