Okwamanje, akulula ukususa amakhilogremu engeziwe ngesikhathi sokuncelisa. Ngeke uvunyelwe ukuthatha izivivinyo zomzimba ezilimazayo, ukuqeqeshwa komzimba njalo kungenzeki, futhi ubisi lwebele luzophendula ngokushesha lapho kunoma yikuphi ukuguquka nokushintshwa kwamakhadidi ekudleni, okungahle kuthinte kabi ingane.
Kulesi sihloko sizokutshela ukuthi ungasheshe ulahlekelwe isisindo somama onesihlengikazi ngaphandle kokulimaza ingane, futhi unikeze imenyu cishe nezinye izincomo eziwusizo.
Ukuzivocavoca umzimba omama abahlengikazi
Odokotela-gynecologists bancoma ukuthi baqale ukuvivinya umzimba kungakapheli amasonto angama-6-7 emva kokuvela kwengane emhlabeni. Uma ukuzalwa kwenzeka ngesigaba se-cearean, lesi sikhathi singase senyuke.
Ukuzivocavoca okuqala umama osemncane ongaqala ngawo kukhona amasu ahlukene emzimbeni nasengqondweni, isibonelo, yoga, ukuzindla, pilates nabanye. Lezi zindlela zokuzivocavoca cishe azikho ukuphikisana, ngaphandle kwalokho, zingenziwa kalula ekhaya, zihlanganisa ukuzivocavoca nokunakekelwa kwengane.
Uma ungashiya imvuthu isikhashana nje nobaba noma ugogo wakho, qala ukuvakashela echibini. Ukubhukuda kuyindlela enhle yokulahlekelwa isisindo ngaphandle kokulimaza empilweni, kokubili kubamama abahlengikazi kanye nabo bonke abanye abesifazane. Ngaphezu kwalokho, amanzi asisiza ukuhlaziya ngendlela enhle futhi alahle imicabango engafanele.
Ngomsebenzi ekuzivocavoca kanti kungcono ukulinda. Ukuzivocavoca umzimba kungabangela ukwanda kwamakhemikhali e-lactic ebusini lwebele, okuzokwenza kube khona ukunambitheka kwesimilo. Abaningi banqabe ukuphuza ubisi obunjalo, emva kwalokho akusi njalo njalo ukulondoloza ukudla okwemvelo.
Ukuvivinya umzimba, isinyathelo, ukugijima kanye neminye imisebenzi efana nayo kuyaphikisana ngesikhathi kuncelisa ingane. Ngesikhathi sokuzivocavoca okunjalo, umzimba womama osemncane ulahlekelwa uketshezi oluningi, okungaholela ekupheleni kwe-lactation. Ngaphezu kwalokho, kuyinto engavamile ngesikhathi samakilasi ukulimaza izilonda ezincelisayo.
Ukudla okunempilo komama ohlengikazi
Ukudla okunempilo komama ohlengikazi, ophupha ukulahlekelwa isisindo ngaphandle kokulimaza ingane, kubaluleke kakhulu futhi kufanele kube ngokusemandleni. Ngezinye izikhathi kuma-GW amakhilogremu engeziwe ahamba nabo ngokwabo, ngoba i-lactation iyinkqubo enamandla kakhulu emandla, okuyilapho inani eliningi lama-khalori lishiswa. Phakathi naleso sikhathi, akubona bonke abesifazane abalahlekelwa isisindo, abanye, ngokuphambene nalokho, baqala ukuthola isisindo esiningi. Akunakwenzeka ukuba uhlale ngokudla okunomsoco ngesikhathi sokuncelisa, ngoba umama unikeza izakhi hhayi kuphela kuye, kodwa futhi nomntwana osanda kuzalwa. Kwanele ukugcina izincomo ezimbalwa nje ezilula, futhi umzimba wakho uzokuqeda ngokushesha ama-deposits amaningi kakhulu:
- Yidla kaningi, kodwa hhayi okwanele. Hlela ukudla okuyisine noma okuhlanu ngosuku.
- Ungadli amaswidi, ngokwesibonelo, ushokoledi noma ama-buns.
- Ngokuvamile ngangokunokwenzeka, udle izithelo nemifino.
Okulandelayo, sikunikeza inguqulo esilinganiselwe yemenyu yokulahlekelwa umama osindayo.
Imenyu yesampula yomama onesihlengikazi ukulahlekelwa isisindo
Ukuze uthole ukudla kwasekuseni, ungalungisa izitsha ezilandelayo:
- iphalishi namajikijolo noma izithelo;
- izithelo puree;
- i-curd casserole.
Izinketho zokudla kwasemini zingaba:
- isobho semifino;
- ilayisi noma ibhakede;
i-pepper eqoshiwe noma i-zucchini; - isobho senhlanzi;
- inyama yenkomo noma izinkukhu.
Ukuze uthole isidlo samadambama, ungaba ne-omelette, amaqebelengwane ashizi noma i-ayisikhilimu eyenziwe ngezenzo.
Izitsha ezilandelayo zingakulungele ukudliwa:
- Inhlanzi noma inyama namazambane abhaka kuhhavini;
- i-ratatouille;
- izigxobo zemikhumbi;
- isaladi nemifino emisha.