Njani ukuba ungatyebi xa ukhulelwe

Umxholo

• Yintoni yokutya ukulawula ubunzima
• Yintoni ekufuneka uyiphephe ekutyeni
• Imenyu yokulawula ubunzima
• Usuku 1
• Usuku 2
• Usuku 3
• Iingozi zokutyeba kakhulu xa ukhulelwe

Ukuze ungabeki ubunzima obuninzi ngexesha lokukhulelwa, umfazi okhulelweyo kufuneka atye esempilweni kwaye ngaphandle kokubaxa, kwaye azame ukwenza imisebenzi ebonakalayo yomzimba ngexesha lokukhulelwa, ngokugunyaziswa kwengcali yokubeleka.

Ke, kubalulekile ukwandisa ukusetyenziswa kokutya okutyebileyo kwifayibha, iivithamini kunye neeminerals, ezinje ngeziqhamo, imifuno kunye nokutya okupheleleyo, okufana nerayisi, ipasta kunye nomgubo wengqolowa.

Ubunzima obuza kufunyanwa ngexesha lokukhulelwa kuxhomekeke kwi-BMI umfazi awayenayo ngaphambi kokukhulelwa, kwaye inokwahluka phakathi kwe-7 ukuya kwi-14 kg. Ukufumanisa ukuba bungakanani ubunzima onokubuzuza, thatha uvavanyo olungezantsi kweGestational Weight Calculator.

Ingqwalaselo: Esi sibali-manani asifanelekanga ukukhulelwa okuninzi.

Yintoni yokutya ukulawula ubunzima

Ukulawula ubunzima, abantu basetyhini kufuneka batye ukutya okunotye kwendalo kunye nokutya okupheleleyo, banike iziqhamo, imifuno, irayisi, ipasta kunye nomgubo ogcweleyo, ubisi olunqatyisiweyo kunye neemveliso kunye nenyama engenamafutha, isitya iintlanzi ubuncinci kabini ngeveki.

Ukongeza, umntu kufuneka akhethe ukutya ukutya okulungiselelwe ekhaya, esebenzisa inani elincinci leoyile, iswekile kunye neoyile yomnquma ngexesha lokupheka kokutya. Ukongeza, onke amanqatha abonakalayo avela enyameni kunye nolusu lwenkukhu kunye nentlanzi kufuneka zisuswe ukunciphisa inani leekhalori ekudleni.

Yintoni ekufuneka uyiphephe ekutyeni

Ukuthintela ukutyeba kakhulu ngexesha lokukhulelwa, kubalulekile ukunqanda ukutya ukutya okuneswekile eninzi, amafutha kunye neecarbohydrate ezilula, ezifana nomgubo omhlophe, iilekese, iidizethi, ubisi olupheleleyo, iicookies ezifakiweyo, inyama ebomvu kunye necutshuliweyo, njengesausage, ibhekoni, isoseji kunye nesalami.

Kukwabalulekile ukunqanda ukutyiwa kokutya okuthosiweyo, ukutya okukhawulezayo, iziselo ezibandayo kunye nokutya okungumkhenkce okufana ne pizza kunye ne lasagna, kuba zityebile kumafutha nakwizongezo zamachiza. Ukongeza, umntu kufuneka akuphephe ukusetyenziswa kwenyama kunye neetyhubhu zemhluzi yemifuno, iisuphu eziyimpuphu okanye isinongo esilungeleyo, njengoko zityebile ngetyuwa, ebangela ukugcinwa kolwelo kunye nokunyusa uxinzelelo lwegazi.

Imenyu yokulawula ubunzima

Lo ulandelayo ngumzekelo we-3-day menu yokulawula ukutyeba ngexesha lokukhulelwa.

Usuku 1

• Isidlo sakusasa: 1 iglasi yobisi olunamafutha + 1 isonka esipheleleyo esineeshizi + 1 isilayi sepapa;
• I-snack yasekuseni: 1 iyogathi yendalo kunye negranola;
• Isidlo sasemini: 1 inyama yenkukhu kunye ne-tomato sauce + 4 col. irayisi isuphu + 3 col. Isobho seembotyi + isaladi eluhlaza + 1 orenji;
• Ukutya okusemva kwemini: Ijusi yepinapple ene-mint + 1 tapioca kunye noshizi.

Usuku 2

• Isidlo sakusasa: I-avocado smoothie + 2 isonka esipheleleyo nebhotolo;
• I-snack yasekuseni: 1 ibhanana ecoliweyo ene-oats + i-gelatin;
• Isidlo sasemini: Ipasta enetyhuna kunye ne-pesto sauce + isaladi yemifuno esikiweyo + izilayi ezi-2 zewatala;
• Ukutya okusemva kwemini: 1 iyogathi yendalo ene-flaxseed + 1 isonka esipheleleyo se-curd.

Usuku 3

• Isidlo sakusasa: 1 iglasi yejusi yeorenji + 1 tapioca + itshizi;
• I-snack yasekuseni: I-yogurt ecacileyo + 1 ikhol. Iflakisi + 2 i-toast;
• Isidlo sasemini: Intwana ye-1 yentlanzi ephekiweyo + 2 iitapile eziphakathi + imifuno ebilisiweyo + 2 izilayi zepayina
• Ukutya okusemva kwemini: 1 iglasi yobisi olunamafutha + 1 isonka esipheleleyo esine-tuna.

Ukongeza ekulandeleni le ndlela yokutya, kukwabalulekile ukwenza imisebenzi yomzimba rhoqo, emva kokuthetha nogqirha kunye nokugunyaziswa kwakhe, njengokunyuka okanye ukuhamba ngamanzi. Jonga ezona ziXhobo ziSebenzayo zisixhenxe zokuziqhelanisa nokukhulelwa.

Iingozi zokutyeba kakhulu xa ukhulelwe

Ubunzima obugqithisileyo ekukhulelweni bunokubangela umngcipheko kumama nosana, olufana noxinzelelo lwegazi oluphezulu, i-eclampsia kunye nesifo seswekile sokukhulelwa.

Ukongeza, ukutyeba kakhulu kunciphisa ukubuyela komfazi kwixesha lasemva kokubeleka kwaye kwandisa amathuba okuba umntwana atyebe kakhulu ebomini. Jonga kunjani ukukhulelwa komfazi otyebe kakhulu.

Bona ezinye iingcebiso zokulawula ubunzima ngexesha lokukhulelwa ngokubukela le vidiyo ilandelayo: