Ngati poyamba munayang'ana momwe mungapezere mapaundi owonjezera, panopa, mumakhala okondwa ndi kuwonjezera kwawo. Kuchita molondola! Kuwona kuwonjezeka kwa kulemera, mumayendetsa komanso nthawi yomwe mumakhala ndi pakati. Ndipotu, m'zinthu zambiri kuchokera ku zakudya zimadalira momwe mwanayo angakulire ndikukula. Ndi nthawi yokonzanso malingaliro a mapulotini, mafuta ndi zakudya, kusamalira chiŵerengero chawo choyenera, kuganizira pa zakudya zokwanira. Iwo ndi ofunika kwambiri kwa inu, ndi kwa mwanayo. Kotero kuchokera lero pa tebulo lanu kokha kothandiza, kowonjezera ndipo, ndithudi, zokoma zokoma!
Mu njira yatsopano
Chikho cha khofi kwa kadzutsa, sangweji ya masana ndi mbatata yokazinga kuti idye ... Menyu yotereyo siyiyenerera mayi wamtsogolo mwanjira iliyonse. Thupi lanu limakuuzani kuti muyenera kudya mosiyana. Kusinthanitsa ndondomeko pa nthawi ya mimba kupita kumalo atsopano kukupatsani inu ndi mwana ndi chirichonse chomwe mukusowa. Musati mugwere chifukwa cha nyambo iyi: musamadzikakamize kuti mudye ziwiri. Zakudya siziyenera kusintha mwa kuchulukitsa, koma moyenera. Odwala amachilangizi amatha kulangiza chiwerengero cha makilogalamu 200 kcal patsiku, ndipo mchigawo chachiwiri ndi chachitatu - kcal 300.
Momwe mungakulire makilogalamu
Ziribe kanthu madokotala ambiri omwe amaphunzira momwe amachitira zolemera, nthawi iliyonse akatsimikiziridwa: choyamba, zimadalira mtundu wa munthu. Amayi ena amtsogolo akuganiza kuti adachira, kuyambira masabata oyambirira a mimba. Ena, mmalo mwake, amataya nthawiyi mpaka makilogalamu atatu. Nthawi zambiri chifukwa cha toxicosis. Zovuta, zimakhala zovuta kudya nthawi zonse ngati kununkhira ndi fungo la chakudya. Koma mu mkhalidwe uwu mankhwala abwino ndi ovuta kudya. Chizungulire chidzatha. Posachedwa mudzaiŵala konse za izo. Pafupi ndi sabata la 13 mu thupi, estrogen, yomwe imayambitsa chilakolako, imatsegulidwa. Adzathandiza kupeza ndi kupeza kulemera koyenera. Mwanayo akuyamba kukula mwakhama kuchokera mwezi wachitatu mpaka mwezi wachinayi. Kuyambira nthawi imeneyo, ndi zachilendo kuwonjezera 300-350 magalamu a kulemera mlungu uliwonse. Koma mwezi wachisanu ndi chinayi, masikelo a mambawo amachoka pang'ono. Mu dongosolo la zinthu, kuchepetsa thupi ngakhale asanabadwe ndi 0.5-1 makilogalamu. Ngati musanayambe kutenga mimba, kulemera kwanu kunali kolekanitsa, ndiye kwa masabata makumi anayi ndi chikumbumtima chabwino, mutha kupeza makilogalamu 11-16. Zopweteka ziyenera kubwezeretsanso kuti zikhale zochepa zedi (mu trimester yoyamba - pafupifupi 0,8 makilogalamu pamwezi, yachiwiri - pafupifupi 2.4 makilogalamu pa mwezi, lachitatu - pafupifupi 2 kg pa mwezi). Izi ndizowonjezereka pa mimba zambiri. Ndipotu, m'pofunika kupereka mwana wathanzi wothandiza. Kodi mwakhala mukulimbana ndi mapaundi owonjezera? Choncho, makamaka mosamala kuti muyese kulemera. Chitani zonse kuti zisadutse makilogalamu 7-11. Kuletsa kumalandiridwa. Ziwerengero zonsezi ndizitsogolera chabe. Mukhoza kukhala ndi nthawi yanu. Kwa sabata limodzi iwe udzachira zambiri, chifukwa china - ndizochepa. Chinthu chachikulu ndichokuthamanga msangamsanga, ndipo ngati kuli koyenera, yesani. Tengani ulamuliro wa kuyeza mlungu uliwonse, mwachitsanzo, Lachisanu. Chitani bwino m'mawa pa chopanda kanthu m'mimba. Lembani deta mu bukhuli ndipo musaiwale kuti mutengere limodzi ndi amayi kuti mukambirane ndi azimayi anu.
Zogwiritsira ntchito
"Zing'onozing'ono zimakula msanga!" - Mukuganiza, mukuyang'ana muvi wa mamba. Inde, iye ndi munthu wabwino. Koma osati magalamu anu onse atsopano amabwera mwachindunji kwa iye. Tiyeni tichite zochepa! Magazi a m'thupi lanu awonjezeka ndi 50% (kotero, amazungulira pafupifupi 4 malita). Chiwalo, chiberekero ndi amniotic zamadzimadzi zimalemera makilogalamu 2.5. Kuwonjezera pa izi kulemera kwa chiwonjezereke m'mawere, madzi m'thupi - zidzakhala 2 kg. Kuonjezera apo, mwasandutsa malo osungirako mafuta, omwe adzafunike panthawi ya mimba, kubadwa, ndiyeno pakudyetsa mwana. Iwo amaperekedwa mwachibadwa basi ngati. Thupi lizigwiritsa ntchito pang'onopang'ono. Musatsutsane ndi chikhalidwe! Ngakhale mabokosiwa akulemera kwambiri - 3-4 makilogalamu. Makilogalamu onse omwe mwawasankha mwanjira imodzi amapita ku zabwino. Madokotala amachenjeza: Ngati mumadya bwino komanso osakwanira, mwanayo akhoza kuwoneka woonda komanso wopweteka, zimakhala zovuta kuti azitha kusintha. Choncho, yambani njira yathanzi ndi kukonzanso moyenerera kwa menyu.
Atsikana atatu
Pa zinthu zonse zothandiza zomwe zimabwera kuchokera ku chakudya, monga kuchokera ku njerwa, ziwalo za mwana, mawonekedwe ake a minofu, mawonekedwe. Kulamulira zakudya zanu, mumapatsa mwanayo zabwino kwambiri. Kotero muli ndi mwayi weniweni wokhuza thanzi lake, kukula ndi chitukuko. Anthu otchulidwa m'nkhaniyi ali ndi mapuloteni, mafuta ndi zakudya. Tiyeni tiwadziwe bwino!
Tili ndi chiyani molingana ndi dongosolo?
Kuwombera kolemera kwa kulemera kwa chimodzi, ndipo mu chipani china chimakhudza kupanikizika. Kwa mayi wamtsogolo, izi sizilandiridwa. Kuti muwonjezere pang'onopang'ono, idyani zakudya zing'onozing'ono 4-5 pa tsiku ndi kusokoneza kwa maola osachepera 1.5. Ngati mumasowa nthawi yodyera yachizoloŵezi, njala ya wolfish ingadzutse. Pankhaniyi, zidzakhala zovuta kuti mudzikakamize kudikira saladi kapena mphodza. Ndikufuna kudya chokoleti choyamba kapena pie. Ndipo inu simungakhoze kuchita izi. Choncho, yesetsani kumamatira kumakhazikika a tsiku ndi tsiku. Nthawi yoyamba ndi zofunika kukhala pa tebulo 8-9 koloko m'mawa. Ndipo chikho cha tiyi sichidzasiya! Chakudya cham'mawa chiyenera kukhala chopatsa thanzi komanso chapamwamba (kanyumba tchizi ndi kirimu wowawasa, omelette ndi saladi kapena syrniki ndi uchi). Kuzoloŵera kumasangweji? Eya, nthawi zina mungathe, koma apange chakudya chopatsa thanzi, nyama yophika, tchizi, masamba ndi masamba. Chakudya chamadzulo chachiwiri ndi chopepuka (masamba a casserole kapena muesli ndi yoghurt). Chakudya chamadzulo (maola 14-15) ndicho kudzaza thupi lonse ndi mafuta. Konzani nokha ndi msuzi, ndipo chachiwiri (mpunga ndi nyama za nsomba, masamba ndi nkhuku). Chakudya - pasanathe maola 18-19. Panthawiyi ndi bwino kudya, mwachitsanzo, phala la mkaka. Ndipo musanagone, imwani kapu ina ya yogurt kapena ya yazhenka.
Nkhuku: wathanzi, wathanzi
Mapuloteni ndiwo amachititsa kukula kwa minofu. Amino acid omwe amalowa nawo ndizo "zomangira" zazikulu. Kuti mukhale ndi zofunikira za tsiku ndi tsiku (110-120 g), muyenera kumwa mkaka, kudya mazira, nyama, nsomba, kanyumba tchizi. Nyama ndizomwe zimayambitsa mapuloteni a nyama. Ndipo, monga momwe akudziwira, ndi kofunika kuti zisamalire ntchito yachibadwa ya zamoyo zonse, kuwonjezeka kwa chitetezo chokwanira, kusinthanitsa mu maselo ndi kusinthika kwawo. Chifukwa chake, ziyenera kukhala kudyetsedwa kwa amayi oyembekezera. Chisankho chabwino kwa inu ndi nkhuku. Ndi wachifundo, chokoma komanso mosavuta. Kuti mukhale ndi thanzi labwino, inu ndi mwana wanu wamtsogolo mukufunikira mankhwala abwino. Nkofunika kuti nyama izikhala zachibadwa komanso zabwino. Potsatira nyama mu mndandanda wa zakudya ndi nsomba, ziyenera kudyedwa kawiri pa sabata, koma osati mobwerezabwereza: zimakhala zosasangalatsa. Koma ndi zitsamba zokhala ndi mazira ndi zowonjezera zowonjezera zimakhala zochenjeza kwambiri - zimatha kuyambitsa zotsatira.
Zakudya Zam'madzi: m'malo mwake amafunika
Pakati pa mimba, osowa zakudya akulangizidwa kuti alowe m'malo ozizira mofulumira. Choncho, chokoleti, chofufumitsa, zimatayidwa. Mphamvu zofunikira zidzaperekedwa ndi mkate wochokera ku ufa wokwanira, mbewu zosiyana siyana, pasitala kuchokera ku tirigu wa durumu, ndiwo zamasamba. Chifukwa cha iwo, mlingo wa shuga mu thupi umatuluka ndikukhala kwa nthawi yaitali. Mavitamini ochepa otsika ayenera kukhala maziko a zakudya zanu (350-400 g).
Sichidzakhala mafuta!
Kulowa ndi mankhwala a mafuta sizimasanduka makwinya pa thupi. Iwo amafunikanso kuti akhale ndi thanzi, monga mapuloteni ndi chakudya. M'thupi ayenera kutenga kuchokera kuzinthu zosiyana (zonona ndi mafuta a masamba, kirimu wowawasa). Mankhwala monga margarine kapena kufalikira mu menyu yanu yathanzi sakugwirizana mwanjira iliyonse! Koma mafuta a azitona kapena mpendadzuwa yosatsimikizirika ndi okwanira kudzaza saladi. Zikuyesa kuti 4 tbsp. Ma supuni a mafutawa ali ndi thupi la mafuta tsiku ndi tsiku.
Pewani msinkhu
Nanga bwanji ngati kulemera kwake kukukula mwa kuphulika ndi malire, ndipo chilakolako sichikuchepa? Pewani zonunkhira ndi ufa! Pamene mukufuna chinachake chokoma, chidzapulumutsa chipatso chodyera zipatso kapena yogurt ndi zipatso zokhala ndi zipatso. Chinsinsi china chamakono cholimbirana ndi mafuta omwe anagwiritsira ntchito mafuta anapeza ndi akatswiri a zamankhwala amakono. Ndipo ndi chiyani icho? Mu kabichi! Zabwino mwa mtundu uliwonse - stewed, fresh, wowawasa, chifukwa umayaka mafuta mokwanira. Kuda nkhawa kwambiri za mawonekedwe otayika sikoyenera. Kwa nthawi yaitali yakhala ikufufuzidwa: lactation ndiyo njira yabwino yochepetsera thupi. Zosungira zonse zomwe zawonjezeka pa miyezi 9 zimapititsidwa pang'onopang'ono pa kupanga mkaka. Kwa mwezi umodzi mukhoza kutaya makilogalamu 1 olemera. Koma kukula kwakukulu, ndikofunikira kwambiri kumenyana nacho. Choncho, kuyembekezera mwanayo, taganizirani za chakudya ndikupangitsa kuti zitheke. Izi ndi zofunika kwa thanzi lanu.
Ngati madzi
Kuwonjezeka kwakukulu kwa kulemera sikugwirizana nthawi zonse ndi zakudya. Makilogalamu oonjezeranso amawoneka chifukwa cha kusungidwa kwa madzi m'thupi. Izi zimachokera ku ntchito ya impso ndikutsogolera ku edema. Samalani kuti madzi anu akhale oyenera!
Perekani zowonjezera
Ngati pali kukayikira kulikonse kwa kayendedwe kabwino ka madzi, muyese kuchuluka kwa madzi omwe mumamwa ndi kuchuluka kwake. Nkofunikanso kutenga mayeso a mkodzo nthawi zonse. Maphunziro amenewa adzakuthandizani kudziwa ngati chirichonse chikugwirizana ndi impso. Nthawi zina, kulemera kwakukulu kumayambitsidwa ndi urolithiasis ndi pyelonephritis.
Zokwanira kumwa
Pafupifupi 2 malita patsiku. Pambuyo pa sabata la 20 (mpaka 1.5 malita). Koma mulimonsemo, yang'anani pa umoyo wanu. Masefu pakudya kwa amayi oyembekezera, simungakhoze kuchepetsa.
Mchere mopitirira malire
Odwala m'thupi lachitatu amavomereza kuti musapitilire 5-6 magalamu a mchere patsiku. Pambuyo pake, sodium imalimbikitsa madzi osungiramo madzi (ngakhale mutamwa madzi pang'ono) ndi maonekedwe a edema.