Xa ufuna ukutyeba ngakumbi ngexesha lokukhulelwa

Uninzi lwabasetyhini kufuneka luzuze ndaweni ithile phakathi kwama-25 nama-35 eepawundi (i-11 ne-16 yeekhilogram) ngexesha lokukhulelwa. Ukuba owasetyhini akafumani ubunzima obaneleyo, kunokubakho iingxaki zempilo kunina nakusana.

Uninzi lwabasetyhini luya kufumana i-2 ukuya kwi-4 yeepawundi (1 ukuya kwi-2 kilogram) ngexesha lekota yokuqala, kunye ne-1 yeepawundi (i-0.5 kilogram) ngeveki lonke ixesha lokukhulelwa. Ngalo lonke ixesha lokukhulelwa:

• Abafazi abagqithisileyo kufuneka bazuze ngaphantsi (i-15 ukuya kwi-20 yeepawundi okanye i-7 ukuya kwi-9 yeekhilogram okanye ngaphantsi, kuxhomekeke kubunzima babo bokukhulelwa).
• 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 kwesinye. Abasetyhini abanamawele baya kufuna ukufumana iipawundi ezingama-37 ukuya kuma-54 (iikhilogram ezili-17 ukuya kwezingama-24).

Abanye abantu basetyhini kunzima ukufumana ubunzima ngexesha lokukhulelwa. Ngamanye amaxesha, kungenxa yokuba baqala ukukhulelwa bengaphantsi komzimba, okanye baneminye imicimbi yezempilo ebenza bangafumani ubunzima. Ngamanye amaxesha, abakwazi ukugcina ukutya phantsi ngenxa yokugabha kunye nokugabha.

Nokuba yeyiphi na indlela, ukutya okunezakha mzimba, okunezakha mzimba, kunye nokuzilolonga okuphakathi, sisiseko sokukhulelwa okusempilweni. Buza umboneleli wakho wezempilo ukuba zingaphi iikhalori omele uzitye yonke imihla, kunye nendlela onokufumana ngayo inani elifanelekileyo lobunzima.

Ukuba umboneleli wakho uthi kufuneka ufumane ubunzima obungaphezulu, nazi ezinye iingcebiso zokunceda:

• Musa ukutsiba izidlo. Endaweni yokutya izidlo ezikhulu ezi-3, yitya izidlo ezi-5 ukuya kwezi-6 ezincinci yonke imihla.
• Gcina ukutya okulula ngokukhawuleza. Amantongomane, iivini, iitshizi kunye nabaqhekezi, iziqhamo ezomisiweyo, kunye ne-ayisikhrim okanye iyogathi zizinto ezintle onokukhetha kuzo.
• Sasaza ibhotolo yamandongomane kwi-toast, i-crackers, ii-apula, iibhanana okanye isilimo esidliwayo esinamagatsha anamanzi. Enye icephe (16 g) yebhotolo yamandongomane creamy iya kubonelela malunga neekhalori ezili-100 kunye ne-3.5 yeeprotheyini.
• Yongeza i-nonfat yobisi oluyimpuphu kukutya okunje ngeetapile ezicujiweyo, amaqanda aqhekeziweyo, kunye nesiriyeli eshushu.
• Yongeza ibhotolo okanye imajarini, itshizi cream, irayisi, ukhilimu omuncu, kunye netshizi kwizidlo zakho.
• Zama ukutya ukutya okunamafutha asemgangathweni, afana namandongomane, intlanzi enamafutha, iiavokhado kunye neoyile ye-olive.
• Sela iijusi ezenziwe ngeziqhamo zokwenene ezinevithamini C eninzi okanye i-beta carotene. Ijusi yamagilebhisi, ijusi yeorenji, incindi yepapaya, incindi yeapilkosi, kunye nencindi yomnqathe zizinto ezilungileyo.
• Kuphephe ukutya okungenampilo.
• Buza umboneleli wakho malunga nokuthatha iivithamini zokubeleka kunye nezinye izongezo.
• Jonga i-dietitian okanye i-nutritionist ngoncedo malunga nokutya kwakho, ukuba umboneleli wakho uyayincoma.

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

Ukukhulelwa ayiloxesha lokutya okanye ukukhathazeka malunga nokutyeba. Gcina ukhumbula ukuba ukuzuza ubunzima kuyadingeka ekukhulelweni okunempilo. Ubunzima obongezelelweyo buza kuvela emva kokuba unomntwana wakho. Khumbula ukuba ungazuzi kakhulu, njengoko oku kunokubangela ukuba umntwana wakho abe mkhulu kakhulu. Ukutya okusempilweni kunye nokuzilolonga rhoqo kuya kukunceda ukhulelwe usempilweni kunye nosana.

Ukuba iinkxalabo malunga nomzimba wakho zichaphazela ukukhulelwa kwakho okanye ubomi bemihla ngemihla, thetha nomboneleli wakho.

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