Zakudya zokoma ndili ndi pakati ndikuchepa
Mayi woyembekezera m'miyezi yomaliza ya mimba yake adalankhula za kufunika kokhala olimba komanso thanzi.
Anaganiza zoyamba kuonda panthaŵi ya mimba.
Mayiyo mozindikira anaganiza zokaonana ndi dokotala asanayambe kudya zakudya zilizonse ali ndi pakati.
Koma chifukwa cha kukaonana ndi achipatala komanso kutsatiridwa kwanthawi ndi nthawi, mayiyo adagwiritsa ntchito zakudya zopatsa thanzi komanso zopatsa thanzi, zomwe zidathandizira kuwongolera thanzi lake komanso malingaliro ake.
Pambuyo pa kutha kwa nthawi yodziwika ya zakudya, ndinakwanitsa kutaya makilogalamu 7.
Dziwani kuti zakudya zofunika pa thanzi la mwana wosabadwayo ndi mayi anali anakhalabe.
Mayiyo adalankhula za momwe chakudyacho chimakhudzira moyo wake komanso thanzi lake, ndikuzindikira kuti anali wokangalika komanso wamphamvu panthawi yomwe ali ndi pakati komanso kuti amatha kuchita zinthu za tsiku ndi tsiku mosavuta.
Ananenanso kuti sanavutike ndi zovuta zoyipa panthawi yazakudya.
Malinga ndi akatswiri a kadyedwe kake, kudandaula za kunenepa kwambiri panthawi yomwe ali ndi pakati ndi kovomerezeka, chifukwa kungakhudze thanzi la mayi ndi mwana wosabadwayo.
Pazimenezi, amayi apakati ayenera kukaonana ndi madokotala asanayambe kudya zakudya zilizonse komanso kutsatira zakudya zopatsa thanzi moyang'aniridwa ndi achipatala.
Ngakhale kuti amayi apakati amakumana ndi zovuta zomwe amakumana nazo podya zakudya, zotsatira zabwino zomwe amayi amapeza zimasonyeza kuti zakudya zopatsa thanzi zimakhala zotetezeka komanso zogwira mtima panthawi yomwe ali ndi pakati.
Nkhani ya mayi yemwe adakwanitsa ngakhale mavuto onsewa ndi nkhani yabwino komanso yolimbikitsa kwa amayi ambiri oyembekezera omwe amavutika kuti azikhala ndi thanzi labwino pa nthawi ya mimba.
Izi zikugogomezera kufunikira kwa kukaonana ndichipatala kusanachitike komanso kutsata pafupipafupi kuti akwaniritse cholingachi motetezeka komanso moyenera.
Pansipa pali tebulo losonyeza chitsanzo cha zakudya zoyenera zomwe zingatengedwe panthawi yomwe ali ndi pakati:
| chakudya | menyu chakudya |
|---|---|
| Chakudya cham'mawa | Mazira 2 + tositi yathunthu + yoghuti + zipatso |
| chakudya chamasana | Mkate wa tirigu wonse + nkhuku yokazinga + masamba odulidwa + mbale ya pasitala yokhala ndi msuzi wopepuka |
| Chakudya chamadzulo | Saladi yamasamba osiyanasiyana + chidutswa cha nsomba yokazinga + masamba ophika mu uvuni + mbatata yophika |
| zokhwasula-khwasula | Chidutswa cha tchizi chamafuta ochepa chokhala ndi masiku kapena zipatso zouma |
| Chakudya china | Yogurt yachilengedwe yopanda mafuta ndi uchi + chakumwa chatsopano cha ginger + masamba odulidwa ndi maolivi ndi msuzi wa azitona. |
Kuwonjezera pa kudya zakudya zopatsa thanzi, amayi oyembekezera ayenera kuchita masewera olimbitsa thupi pang’onopang’ono ndi kulabadira zosoŵa zawo zapadera zopatsa thanzi m’nyengo yofunika imeneyi ya moyo wawo.
Umoyo wa amayi ndi mwana wosabadwayo ndi wofunika kwambiri.
Choncho, nthawi zonse muyenera kufunsa akatswiri musanapange chisankho chilichonse chokhudza zakudya pa nthawi ya mimba.
Musaiwale kuti mimba iliyonse ndi yosiyana, choncho muyenera kulemekeza malangizo achipatala ndikumvetsera thupi lanu.
Kodi ndingachepetse thupi ndili ndi pakati?
Amayi ambiri amakumana ndi vuto losunga kulemera kwawo panthawi yomwe ali ndi pakati.
Limodzi mwa mafunso odziwika kwambiri omwe amabwera m'maganizo mwawo ndiloti akhoza kuchepetsa thupi panthawi yomwe ali ndi pakati popanda kusokoneza thanzi la mwana wosabadwayo.
Funso ili ndi mutu wa zokambirana mu lipoti latsopanoli.
Ngakhale kuti kutenga pakati kumaonedwa kuti ndi nthawi yachilengedwe komanso yofunika kwambiri m'moyo wa mayi, kulemera kochulukirapo kungapangitse chiopsezo cha zovuta zina za thanzi la mayi ndi mwana wosabadwayo.
Malinga ndi malangizo achipatala, tikulimbikitsidwa kuti tinene kulemera kwabwino pa nthawi ya mimba, kuti tikwaniritse zosowa za mwana wosabadwayo komanso kukhala ndi thanzi la mayi.
Komabe, pangakhale amayi ena amene amayamba kukhala ndi pakati omwe ali onenepa kwambiri kapena onenepa kwambiri.
Pankhaniyi, kungakhale koyenera kuyesetsa kusunga kulemera kwawo panthawi yomwe ali ndi pakati kapena kulemera kwawo mwachibadwa komanso moyenera.
Ndi osavomerezeka kutsatira okhwima kapena enieni kuwonda zakudya pa nthawi ya mimba, chifukwa izi ndi zosatetezeka thanzi la mwana wosabadwayo.
M’malo mwake, amayi oyembekezera amalangizidwa kuti azidya zakudya zopatsa thanzi komanso zolimbitsa thupi nthawi zonse komanso zolimbitsa thupi.
Kumbali ina, amayi apakati ayenera kukaonana ndi dokotala asanatenge njira zochepetsera thupi.
Dokotala ndiye munthu wabwino kwambiri wowunika momwe matendawa alili ndikupereka upangiri woyenera malinga ndi momwe thanzi lake lilili komanso zosowa za mwana wosabadwayo.
Nthawi zambiri, ndizotheka kuti amayi apakati aziwongolera kulemera kwawo mwanzeru komanso mwanzeru.
Cholinga chachikulu chiyenera kukhala kusunga thanzi la mayi ndi mwana wosabadwayo, osati kuganizira kuwonda.
Kuyendera madokotala oyenerera ndi kumvetsera malangizo awo kudzathandizira kupititsa patsogolo thanzi la amayi ndi kukhazikika kulemera kwake pa nthawi ya mimba.
Ndani adadya zakudya ali ndi pakati?
Yankho la funsoli zimadalira zinthu zingapo, kuyambira udindo wa mimba ndi thanzi la mayi ndi mwana wosabadwayo.
Madokotala nthawi zambiri amalangiza kukaonana ndi katswiri dokotala musanayambe kudya chilichonse pa mimba.
Amayi oyembekezera ayenera kudya zakudya zopatsa thanzi zomwe zimapatsa thanzi la mayi komanso kukula kwa mwana wosabadwayo.
Madokotala amalangiza kupewa kudya zakudya zolimbitsa thupi kapena kuwonda kwambiri pa nthawi ya mimba.
Kuonda kwambiri kungawononge thanzi la mayi ndi kukula kwa mwana wosabadwayo.
M’malo mwake, amayi oyembekezera amatha kusintha n’kukhala ndi moyo wathanzi, wolinganizika mtima ndi kudya zakudya zopatsa thanzi, monga zipatso ndi ndiwo zamasamba, ndi kuchita maseŵera olimbitsa thupi moyenerera movomerezedwa ndi dokotala.
Ndikoyenera kudziwa kuti amayi ambiri amapeza kulemera kowonjezera pa nthawi yomwe ali ndi pakati, zomwe ndi zachilendo komanso zofunikira kuti athandize kukula kwa mwana wosabadwayo.
Choncho, ndi bwino kuganizira za thanzi ndi thanzi m'malo mochepetsa thupi.
Ngakhale kuti mayi akhoza kuchita masewera olimbitsa thupi pang'onopang'ono panthawi yomwe ali ndi pakati, ayenera kukaonana ndi dokotala yemwe akuyang'anira mimbayo kuti apeze malangizo oyenera.
Table: Malangizo kwa amayi apakati omwe akufuna kuchepetsa thupi mwaumoyo
| Zinthu zofunika kuziganizira |
|---|
| Funsani dokotala katswiri musanayambe zakudya zilizonse |
| Ganizirani za kudya zakudya zopatsa thanzi komanso zopatsa thanzi |
| Pewani kudya zakudya zolimbitsa thupi kapena kuchepetsa thupi kwambiri |
| Chitani masewera olimbitsa thupi movomerezeka ndi dokotala |
| Ganizirani za thanzi ndi thanzi m'malo mochepetsa thupi |
Amayi oyembekezera ayenera kukumbukira kuti kutenga pakati ndi nthawi yapadera m'miyoyo yawo, komanso kuti ayenera kusamalira thanzi lawo komanso chitetezo cha mwana wosabadwayo.
Choncho, mayi wapakati amatha kusamalira thupi lake moyenera komanso moyenera, pokambirana ndi madokotala apadera kuti apeze malangizo ofunikira.
Nditani nditazindikira kuti ndili ndi pakati?
Mkazi akazindikira kuti ali ndi pakati, kaŵirikaŵiri amamva chisakanizo cha chimwemwe, nkhaŵa, ndi chiyembekezo panthaŵi imodzimodziyo.
Kuti mukonzekere ulendo watsopanowu, nazi njira zofunika zomwe mungachite:
- Kutsimikizira kuti ali ndi pakati: Mayi ayenera choyamba kutsimikizira kuti ali ndi pakati poyesa mimba kunyumba kapena kupita kwa dokotala kuti atsimikizire ndi kutsimikizira kuti ali ndi pakati.
- Chakudya chopatsa thanzi: Kudya zakudya zopatsa thanzi komanso zakudya zopatsa thanzi kumathandiza kwambiri kuti mayi ndi mwana wosabadwayo akhale ndi thanzi labwino.
Ndibwino kuti muwonjezere kudya kwa zipatso, ndiwo zamasamba ndi mapuloteni komanso kupewa zakudya zamafuta ambiri, shuga ndi caffeine. - Onani dokotala: Mayi ayenera kupita kwa dokotala kuti akamuyezetse kuti ali ndi pakati komanso kuti alandire malangizo ndi malangizo ofunikira.
Dokotala angathandize kuzindikira zizindikiro zodziwika bwino komanso magawo ofunikira a chitukuko ndikupereka zambiri zokhudzana ndi chithandizo chamankhwala chofunikira. - Kuunika kwa moyo: Mayi akuyenera kuunika momwe moyo wake uliri komanso kusintha koyenera kuti akhale ndi thanzi la mayi ndi mwana wosabadwayo.
Ndikoyenera kupewa kusuta, kupewa kumwa zakumwa zoledzeretsa, kuchepetsa nkhawa, ndi kulabadira kugona bwino. - Thandizo lachitukuko: Ndikofunikira kupeza chithandizo kuchokera kwa anzanu, abale, ndi akatswiri azachipatala.
Anthu ammudzi atha kupereka chithandizo cha makhalidwe abwino ndi kuthandizira kumvetsetsa zofunikira zatsopano za mimba ndi umayi. - Kukonzekera kubereka: Ndikofunika kuti mayi ayambe kuganiza ndikukonzekera njira yobereka.
Atha kuwona zomwe zilipo zamitundu yosiyanasiyana yobereka ndikufunsana ndi dokotala za zomwe angasankhe.
Ndikofunika kuti amayi apume ndikudzisamalira bwino panthawi yomwe ali ndi pakati.
Pokonzekera ndi kutenga njira zoyenera, amayi angasangalale ndi nthawi yapaderayi ndikuonetsetsa kuti mayi ndi mwana ali ndi thanzi labwino.
Kodi kulemera kumayamba liti mwa amayi apakati?
Kunenepa kumakhala kwabwinobwino pa nthawi yomwe ali ndi pakati kwa mayi, chifukwa kusintha kumachitika mthupi lake kuti athandizire kukula ndi thanzi la mwana wosabadwayo.
Komabe, kumvetsetsa pamene kunenepa kumayamba mwa mayi wapakati kungathandize kuwongolera bwino.
Kunenepa pa nthawi ya mimba kumadalira zinthu zingapo, kuphatikizapo misa thupi pamaso pa mimba komanso thanzi la mayi ndi zolimbitsa thupi.
Ngakhale kuchuluka kwa kulemera kumasiyanasiyana kuchokera kwa mkazi wina kupita kwa wina, pali malingaliro ambiri.
Malinga ndi malangizo a World Health Organisation, kuchuluka kwa kunenepa panthawi yomwe ali ndi pakati kukuyembekezeka kukhala motere:
- Mu trimester yoyamba ya mimba, tikulimbikitsidwa kunenepa ndi 0.5-2 kilogalamu.
- Kuyambira mwezi wachinayi mpaka mwezi wachisanu ndi chinayi, tikulimbikitsidwa kunenepa pamlingo wa 0.4-0.5 kilogalamu pa sabata.
Ndikofunikira kudziwa kuti malingalirowa ndi ochuluka ndipo akuyenera kugwirizana ndi thanzi la mayi, kotero kuti pangakhale kusiyana koyenera malingana ndi zochitika za vuto lililonse.
Kukhalabe ndi moyo wathanzi pa nthawi yomwe ali ndi pakati ndikofunikira kuti muchepetse kunenepa moyenera komanso kupewa zovuta zomwe zingachitike.
Akatswiri amalimbikitsa kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi, monga zoyenera pathupi.
Kawirikawiri, kulemera kwapakati pa nthawi ya mimba kuyenera kuyang'aniridwa ndi gulu lachipatala, ndipo kulemera kulikonse kosayembekezereka kapena kulemera kwakukulu kuyenera kufufuzidwa.
Kusamala za thanzi ndi malangizo oyenerera azachipatala kungathandize kusunga chitetezo cha mayi ndi mwana wosabadwayo.
Kodi kudya pa nthawi ya mimba kumakhudza mwana wosabadwayo?
Kafukufuku waposachedwapa akusonyeza kuti kudya pa nthawi ya mimba kungakhudze mwana wosabadwayo.
Zapezeka kuti kutsatira zakudya zokhwima kapena kuletsa kwambiri zopatsa mphamvu kungayambitse kusowa kwa michere yofunikira kuti mwana wosabadwayo akule bwino.
Malinga ndi malangizo achipatala, mayi wapakati ayenera kudya zakudya zopatsa thanzi zomwe zili ndi mavitamini ndi michere yonse yofunikira pa thanzi la mayi ndi mwana wosabadwayo.
Zakudya zimenezi zimaphatikizapo mapuloteni, chakudya, mafuta athanzi, mavitamini (monga vitamini A, vitamini C, vitamini D, ndi vitamini E), ndi mchere (monga calcium, iron, ndi zinki).
Ndikofunikanso kuti mayi woyembekezera azidyetsedwa bwino kuti akhale ndi thanzi labwino komanso la mwana wosabadwayo.
Ngati akufuna kuonda panthawi yomwe ali ndi pakati, ayenera kukaonana ndi dokotala yemwe amamuyang'anira thanzi lake asanayambe zakudya zamtundu uliwonse.
Kumbali ina, kunenepa kwambiri panthaŵi ya mimba kungayambitse matenda kwa mayi ndi mwana wosabadwayo.
Choncho, n'kofunika kupeza mlingo wangwiro kuti mukhale ndi thanzi labwino pa nthawi ya mimba.
Nthawi zambiri, amayi apakati ayenera kudalira zakudya zopatsa thanzi komanso kudya zakudya zopatsa thanzi komanso zosiyanasiyana.
Kumbukirani kuti kudya mopitirira muyeso kungakhudze thanzi lanu komanso thanzi la mwana wosabadwayo, choncho muyenera kufunsa dokotala musanapange chisankho chilichonse chokhudza zakudya pa nthawi ya mimba.
Kodi ndimawotcha bwanji ma calories pamene ndili ndi pakati?
Choyamba, madokotala amalangiza kuyankhulana ndi katswiri wa zakudya kuti apeze dongosolo lapadera la zakudya zomwe zimagwirizana ndi mimba yanu.
Zakudya zokhala ndi ulusi wambiri monga masamba, zipatso, ndi mbewu zonse zimatha kuphatikizidwa muzakudya kuti zikuthandizani kuti mukhale okhuta komanso kuti musagayike bwino.
Kuonjezera apo, amalimbikitsa kuchita masewera olimbitsa thupi monga kuyenda, kusambira, ndi masewera olimbitsa thupi omwe ali ndi pakati.
Zochita izi zimalimbitsa mphamvu zathupi ndikuwotcha zopatsa mphamvu mukukhalabe olimba.
Komabe, m’pofunika kusamala kuti musakokomeze maganizo ndiponso kuti musapangitse thupi kupsinjika maganizo kosafunikira.
Kupewa koloko, zakumwa zoziziritsa kukhosi, ndi zakudya zofulumira kwambiri zamafuta ambiri ndi shuga wowonjezera ndizofunikanso pakuchitapo kanthu.
Muyenera kuyang'ana pakudya zakudya zopatsa thanzi, zopatsa thanzi zomwe zili ndi mapuloteni, chakudya chabwino, komanso mafuta abwino.
Komabe, kuyenera kukhala koyenera ndi kusatsatira zakudya zankhanza zilizonse zomwe zingaike thanzi la mayi kapena la mwana pachiwopsezo chilichonse.
Muyenera kufunsa dokotala musanapange kusintha kwakukulu pazakudya kapena masewera olimbitsa thupi.
Mayi woyembekezera ayenera kuonetsetsa kuti akupuma mokwanira komanso akugona mokwanira komanso kutsatira malangizo onse achipatala.
Kusamalira thanzi ndi kulimbitsa thupi ndikofunikira kwa mayi wapakati aliyense, koma chitetezo ndi thanzi ziyenera kukhala zofunika kwambiri panthawi yovutayi.
Ndi masewera otani omwe mayi woyembekezera angachite?
Mayi woyembekezera akhoza kuchita masewera osiyanasiyana omwe ali otetezeka komanso opindulitsa kwa iye ndi mwana wake wosabadwa.
Ena angaone ngati kutenga mimba kumalepheretsa kuchita masewera olimbitsa thupi, koma zoona zake n’zakuti kuchita masewera olimbitsa thupi moyenerera ndiponso movomerezedwa ndi dokotala wodziwa bwino za mimba kungakhale ndi ubwino wambiri.
Nawa masewera ena omwe amayi oyembekezera amatha kuchita bwino:
- Kuyenda: Kuyenda ndi ntchito yosavuta koma yothandiza kwa amayi apakati.
Zimalimbikitsa thanzi lonse ndikusunga mphamvu ya minofu ndi kulimbitsa thupi. - Kusambira: Kusambira kumaonedwa kuti ndi imodzi mwa masewera abwino a masewera a amayi apakati, chifukwa kulemera kwa madzi kumachepetsa kupanikizika pamagulu ndipo motero kumachepetsa ululu wammbuyo komanso kumalimbikitsa kupumula.
- Yoga: Yoga imalimbikitsa kugwirizana, kugwirizana ndi uzimu.
Kuyenda pang'onopang'ono komanso kupuma kophatikizidwa mu yoga kumathandiza amayi apakati kuthana ndi kupsinjika ndi nkhawa, kulimbitsa minofu ndikusintha kusinthasintha. - Kuchita masewera olimbitsa thupi a barbell: Amayi oyembekezera amathanso kuchita masewera olimbitsa thupi a barbell kuti alimbitse minofu ndikukhalabe ndi mphamvu komanso kusinthasintha.
M'pofunika kuonjezera pang'onopang'ono ndikupewa kunyamula zolemera kwambiri. - Kuthamanga mopepuka: Amayi oyembekezera amathanso kuyeseza kuthamanga pang'ono pang'onopang'ono komanso motetezeka.
Kuchulukana kwakukulu pamalumikizidwe ndi nkhonya zamphamvu zowopsa ziyenera kupewedwa.
Komabe, amayi apakati ayenera kusiya kuchita masewera olimbitsa thupi ndipo nthawi yomweyo afunsane ndi dokotala ngati zizindikiro zotsatirazi zikuchitika: chizungulire, kupweteka m'mimba, kupuma movutikira, zotupa pakhungu, kapena kuwonjezeka kwambiri kwa kuthamanga kwa magazi.
Mwachidule, amayi apakati amatha kuchita masewera osiyanasiyana, koma ayenera kusamala, kumvetsera matupi awo, ndikufunsana ndi dokotala wodziwa bwino kuti atsimikizire chitetezo chawo ndi chitetezo cha mwana wosabadwayo.
