Ukulawula ubunzima bakho ngexesha lokukhulelwa

Uninzi lwabasetyhini kufuneka luzuze ndaweni ithile phakathi kwama-25 nama-35 eepawundi (11.5 ukuya kwi-16 yeekhilogram) ngexesha lokukhulelwa. Uninzi luya kufumana i-2 ukuya kwi-4 yeepawundi (1 ukuya kwi-2 kilograms) ngexesha lekota yokuqala, kunye ne-1 yeekhilogram (0.5 kilogram) ngeveki lonke ixesha lokukhulelwa. Inani lokufumana ubunzima lixhomekeke kwimeko yakho.

• Abafazi abagqithisileyo kufuneka bazuze ngaphantsi (i-15 ukuya kwi-25 yeepawundi okanye i-7 ukuya kwi-11 yeekhilogram okanye ngaphantsi, kuxhomekeke kubunzima babo bangaphambi kokukhulelwa).
• Abafazi abaphantsi kwesisindo baya kufuna ukufumana ngaphezulu (i-28 ukuya kwi-40 yeepawundi okanye i-13 ukuya kwi-18 yeekhilogram).
• Kuya kufuneka ufumane ubunzima obungaphezulu ukuba unosana olungaphezulu kwe-1. Abasetyhini abanamawele kufuneka bafumane i-37 ukuya kwi-54 yeepawundi (i-16.5 ukuya kwi-24.5 yeekhilogram).

Ukutya okunezakha mzimba, okunotyebileyo, kunye nokuzilolonga, sisiseko sokukhulelwa okusempilweni.Uninzi lwabasetyhini abakhulelweyo, inani elifanelekileyo leekhalori zezi:

• Iikhalori ezili-1,800 ngosuku kwikota yokuqala
• Iikhalori ezingama-2,200 ngosuku kwikota yesi-2
• Iikhalori ezingama-2,400 ngosuku kwikota yesithathu

Ubunzima obuninzi obufumanayo ngexesha lokukhulelwa abunamafutha, kodwa bunxulumene nomntwana. Nalu ulwahlulo lwendlela iiponti ezingama-35 (iikhilogram ezili-16) ezongeza ngayo:

• Umntwana: 8 iiponti (3.5 kilograms)
• I-Placenta: iiponti ezimbini ukuya kwezi-3 (1 ukuya kwi-1.5 yeekhilogram)
• Amniotic fluid: 2 ukuya kwi-3 yeepawundi (1 ukuya kwi-1.5 yeekhilogram)
• Amathambo ebele: 2 ukuya kwi-3 yeepawundi (1 ukuya kwi-1.5 yeekhilogram)
• Ukunikezelwa kwegazi: iiponti ezi-4 (2 kilograms)
• Ukugcina amafutha: iiponti ezi-5 ukuya kwezi-9 (2.5 ukuya kwiikhilogram ezi-4)
• Ukukhula kwesibeleko: iiponti ezi-2 ukuya kwezi-5 (1 ukuya kuma-2.5 eekhilogram)

Abanye abantu basetyhini sele betyebe kakhulu xa bekhulelwe. Abanye abantu basetyhini bafumana ubunzima ngokukhawuleza ngexesha lokukhulelwa kwabo. Ngayiphi na indlela, umfazi okhulelweyo akufuneki aye kwisidlo okanye azame ukunciphisa umzimba ngexesha lokukhulelwa.

Kungcono ugxile ekutyeni ukutya okufanelekileyo kwaye uhlale usebenza. Ukuba awufumani bunzima baneleyo ngexa lokukhulelwa, wena nosana lwakho ninokuba neengxaki.

Okwangoku, unokwenza utshintsho kwindlela otya ngayo ukuze ufumane izakhamzimba ozifunayo ngaphandle kokufumana ubunzima obukhulu. Thetha nomboneleli wakho wezempilo ukuze ufumane uncedo ngokucwangcisa ukutya okusempilweni.

Apha ngezantsi kukho iingcebiso zokutya okunempilo ukukunceda uqalise.

Ukhetho olusempilweni:

• Iziqhamo nemifuno zintsha zenze ukutya okulula. Zizele iivithamini kwaye zinamafutha amaninzi.
• Yitya isonka, ii-crackers, kunye nee-cereals ezenziwe nge-grains.
• Khetha iimveliso zobisi ezinamafutha ancitshisiweyo. Ufuna ubuncinci i-4 servings yeemveliso zobisi yonke imihla. Nangona kunjalo, ukusebenzisa i-skim, 1%, okanye i-2% yobisi kuya kunciphisa kakhulu inani leekhalori kunye namafutha owadlayo. Khetha kwakhona i-fat-fat or free-free cheese okanye i-yogurt.

Ukutya okumele kuphetshwe:

• Ngokwendalo iswiti ingcono kunokutya kunye neziselo ezineswekile eyongeziweyo okanye iilekese ezenziwe ngumntu.
• Ukutya neziselo ezidwelisa iswekile okanye isiraphu yengqolowa njengenye yezithako zokuqala ayizizo izigqibo ezilungileyo.
• Iziselo ezininzi eziswiti zineekhalori ezininzi. Funda ileyibhile kwaye ulumkele iziselo ezineswekile eninzi. Faka amanzi endaweni yesoda kunye neziselo zeziqhamo.
• Kuphephe ukutya ukutya okungenamsoco, okufana neetshiphusi, iilekese, ikeyiki, iicookies, kunye ne-ayisi khrim. Eyona ndlela yokuzikhusela ekutyeni ukutya okungenampilo okanye okunye ukutya okungenampilo kukungabinako oku kutya endlwini yakho.
• Yiya kumafutha. Amafutha aquka ioyile yokupheka, imajarini, ibhotolo, irayisi, iisosi, imayonnaise, isaladi yokunxiba rhoqo, isinqumama, ukhilimu omuncu, kunye netshizi. Zama iinguqulelo ezinamafutha asezantsi koku kutya.

Ukutya ngaphandle:

• Ukwazi inani leekhalori, amanqatha, kunye netyuwa ekutyeni kwakho kunokukunceda utye usempilweni.
• Uninzi lweendawo zokutyela zinemenyu kunye neenkcukacha zesondlo kwiiwebhusayithi zazo. Sebenzisa oku ukucwangcisa kwangaphambili.
• Ngokubanzi, yitya kwiindawo ezinesaladi, iisuphu, kunye nemifuno.
• Kuphephe ukutya okukhawulezayo.

Ukupheka ekhaya:

• Lungisa ukutya usebenzisa iindlela zokupheka ezinamafutha asezantsi.
• Kuphephe ukutya okuqhotsiweyo. Ukutya ukutya kweoyile okanye ibhotolo kuya kwandisa iikhalori kunye namafutha esidlo.
• Ukubhaka, ukujija, ukosa kunye nokubilisa ziindlela ezisempilweni zokupheka ezinamafutha asezantsi.

Umthambo:

• Ukuzivocavoca okuphakathi, njengoko kucetyiswa ngumboneleli wakho, kunokunceda ukutshisa iikhalori ezingaphezulu.
• Ukuhamba nokudada ngokubanzi kukhuselekile, yimithambo esebenzayo yabasetyhini abakhulelweyo.
• Qiniseka ukuba uthetha nomboneleli wakho ngaphambi kokuqala inkqubo yokuzilolonga.

Ukuba uye wazabalaza nobunzima bakho kwixa elidlulileyo, kunokuba nzima ukwamkela ukuba kulungile ukutyeba ngoku. Kuqhelekile ukuziva uxhalabile njengamanani kumda wokunyuka.

Gcina ukhumbula ukuba kufuneka utyebile ukukhulelwa okusempilweni. Iiponti ezongezelelweyo ziya kuvela emva kokuba sele unomntwana wakho. Nangona kunjalo, ukuba ufumana ubunzima obuninzi kunokuba ukhuthazwayo, umntwana wakho uya kuba mkhulu. Ngamanye amaxesha kunokukhokelela kwiingxaki ngokuhambisa. Ukutya okusempilweni kunye nokuzilolonga rhoqo zezona ndlela zakho zokuqinisekisa ukukhulelwa okusempilweni kunye nosana.

Unonophelo lwangaphambi kokubeleka-ukulawula ubunzima bakho

IBerger DS, iNtshona EH. Isondlo ngexesha lokukhulelwa. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ii-eds. Ii-Obstetrics zikaGabbe: Ukukhulelwa okuqhelekileyo kunye neengxaki. Ngomhla we-8. IPhiladelphia, PA: Elsevier; 2021: isahluko 6.

IBodnar LM, iHimes KP. Isondlo somama. Ku: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Isilivere RM, ii-eds. I-Creasy kunye neResnik's Maternal-Fetal Medicine: Imigaqo kunye nokuziqhelanisa. Ngomhla we-8. IPhiladelphia, PA: Elsevier; I-2019: isahluko 12.

• Ukukhulelwa kunye nesondlo