-Delile
- Imikhuba yokudla nokusebenza ngokomzimba kuthinta impilo yangemva kokubeletha kosana
- Iminyaka emibili yokuqala yempilo yosana ibalulekile
- 1. Ukudla
- 2. Ukuvivinya umzimba
- 3. Isimo esingokomzwelo
- 4. Isimo sengqondo ngokuncelisa ibele
- 5. Ukubhema nokuphuza
- 6. Izilinganiso zomzimba
- 7.Izibalo
Ucwaningo luthi yebo! Indlela yokuphila engemihle inemiphumela emibi empilweni yakho, nasenganeni yakho. Yize ukunakekelwa kokubeletha kuthathwa njengokubaluleke kakhulu, kufanele ugcine impilo njengeyona ebaluleke kakhulu kuyo yonke impilo yakho. Ngokufana nembiza enemifantu okulula ukuyiphula, umzimba onomonakalo usengozini enkulu kuzo zonke izinsongo zezempilo.
Lezi zimo zomzimba zinamandla okwenza owesifazane angakwazi ukuzala ingane. Bangaze bahluleke nomzimba ekusizeni ukukhula kahle kombungu esibelethweni ngesikhathi sokukhulelwa.
Imikhuba yokudla nokusebenza ngokomzimba kuthinta impilo yangemva kokubeletha kosana
Imibhalo yesayensi ithi noma yini kusuka ekudleni kuya emsebenzini wansuku zonke onamandla okuthinta ukukhulelwa kanye nempilo yangemva kokubeletha kosana, ngendlela enhle noma embi.
Ukuziphatha ngokweqile nokuhlala phansi kuhlala kuhlotshaniswa nokuthuthukiswa kwezimo zezempilo. Eqinisweni, yibo ababambe iqhaza elikhulu ekukhulelweni isifo sikashukela mellitus (GDM) phakathi kwezinsana.
Ngakolunye uhlangothi, ukudla okunempilo nokuvivinya umzimba njalo kuyaziwa ukudambisa izinhlungu eziningi ezingase zikwehlele ngesikhathi ukhulelwe futhi kuzokhulisa namathuba engane enempilo.
Iminyaka emibili yokuqala yempilo yosana ibalulekile
Ukuzivikela komzimba okutholwe noma okulahlekile ngalesi sikhathi kuyaziwa ukuthi kunomthelela omkhulu ekusaseni lengane. Futhi impilo egcinwe kahle, phakathi nalesi sigaba, incike kakhulu enqubeni yokuphila komama.
Izici zethonya
1. Ukudla
Lapho ukuqoshwa nobuningi bezinto ezahlukahlukene zesiphuzo kudliwe, kuyabonakala ukuthi abesifazane abahlulekayo ukuyeka imikhuba emibi yokudla, njengokudla kokudla okunama-kilojoule amaningi noma izinto ezinoshukela, babone ukukhula kwezinkinga zamathumbu enganeni ngemuva kokuzalwa . Lokhu kufaka i-GDM njengoba kushiwo ngaphambili.
Eqinisweni, isibeletho sikamama siyisikhuthazi sokukhula kwengane futhi umzimba kamama unesibopho sokuhlinzeka ngokudla okudingekayo kokukhula. Umzimba wesifazane uzothwala kanzima uma ngokwawo ungakutholi ukondleka okudingekayo futhi lokhu kuzophinde kuthinte nokukhula kombungu.
2. Ukuvivinya umzimba
Ukuzivocavoca ngesikhathi sokukhulelwa kungayizuzisa kakhulu impilo yengqondo nengokomzimba yengane. Lokhu akusho ukuthi ukuzivocavoca umzimba okunzima.
Kepha isikhathi sokuhlala phansi kufanele sincishiswe. Ucwaningo luye lwafakazela ukuthi umama ohlala enempilo futhi esebenza ngesikhathi sokukhulelwa angaba nezinzuzo zezempilo zesikhathi eside enganeni.
Ukuvivinya umzimba okuncane kwe-aerobic kungasiza ekuqiniseni imisipha yenhliziyo yengane. Lokhu kuzosiza ukunciphisa ukuba sengozini kwengane esifweni senhliziyo nemithambo yegazi isikhathi sonke sempilo.
3. Isimo esingokomzwelo
Ososayensi abavumelani ngokuthi yini ebangela ukuphazamiseka kwengqondo kukamama kuthinte impilo yangemva kokubeletha kosana. Kepha kunobufakazi obuningi bokusho ukuthi bunomthelela ngqo.
Abesifazane ababhekene nokugula kwengqondo noma ababhekene nokuhlukunyezwa, ukucindezeleka noma ukwehlisa imizwa okubangelwa kuhlotshaniswa nokulethwa kwangaphambi kwesikhathi kanye nesisindo sokuzalwa esiphansi. Lezi zinkinga zinomthelela wazo ongemuhle empilweni yesikhathi esizayo yengane.
Kubuye kubonakale kunomthelela emiphumeleni yengane-yokuziphatha-kwengane.
4. Isimo sengqondo ngokuncelisa ibele
Izinkolelo nemibono yakheka izindlela zokuphila zabantu. Uma umama ethanda imibono futhi enesimo esingesihle maqondana nokondliwa kwezinsana, angahle adicilele phansi umnikelo wobisi lwebele ekuvikeleni kwengane ekhulayo. Lokhu kuzokuthinta kakhulu impilo yengane.
Ngaphezu kwalokho, umzimba wengane awukhuli ngokuphelele. Ngakho-ke, noma yisiphi isifo esitholakele noma yikuphi ukugula okubangelwe ngemuva nje kokuzalwa kunamandla okudala isithombe sempilo.
5. Ukubhema nokuphuza
Ingilazi yewayini nentuthu kagwayi kungahle kungabonakali kuyinto enkulu kuwe. Kuyingxenye yokuphila kwabantu abaningi emphakathini. Kodwa ukusetshenziswa isikhathi eside okufanayo kuyayilimaza impilo yengane yakho. Futhi, lo monakalo ungahlala unomphela. Kungadala ukukhubazeka kwengqondo nokulimala kwenhliziyo.
Yonke into oyisebenzisayo iyakwazi ukunyakaza kwe-transplacental iye embungwini. Lokhu kubandakanya utshwala. Ingane ekhulayo ngeke ikwazi ukugaya utshwala ngokushesha njengathi bantu abadala. Lokhu kungaholela ekukhuleni kwamazinga otshwala egazini okudala izinkinga eziningi ekukhuleni kwengane.
6. Izilinganiso zomzimba
Ukukhuluphala kwabazali kubhekwa njengengozi enkulu yokukhuluphala kwengane. I-BMI nokuhlangana kwesisindo phakathi kukamama nengane kubalulekile. Ukuhlolwa okuhle kwezilinganiso ze-anthropometric zengane nabazali kusikisela ukuthi ukuhlangana kuhlala kumile ezigabeni ezahlukahlukene zokuphila hhayi ebuntwaneni kuphela.
Futhi kulokhu, ithonya likamama likhulu kunelikayise.
7.Izibalo
Ngesikhathi sokukhulelwa, owesifazane nowesifazane okhulayo babhekana nezingozi ezahlukahlukene zempilo. Kubalulekile ukuzinza ngokomzimba njengokwengqondo. Owesifazane kufanele alandelele njalo ubungqabavu bakhe njengokushaya kwenhliziyo, ushukela wegazi, umfutho wegazi, njll.
Kunamaphethini athile lapho lokhu kuguquka khona ngesikhathi sokukhulelwa futhi lokho kujwayelekile. Kepha noma yiziphi izinguquko ezingavamile eziphawuliwe kumele zithole usizo lwezempilo ngokushesha.
Izinguquko zokuphila okuvamile zosuku lwanamuhla zihambisana kuphela nokusabalala okulinganiselwe kolwazi okuphathelene nezihloko ezinjalo ezikhishwa inyumbazana. Imiphumela yendlela yokuphila engemihle ingalimaza ukukhula kwengane yakho futhi kufanele ugweme noma yimaphi amaphutha.
Umcabango wokugcina
Abantu abaningi kufanele bafundiswe ngomthelela wendlela yokuphila komama kanye nesimo sokudla okunempilo empilweni nasekhuleni kwengane yabo kusukela ngesikhathi sokukhulelwa kuya ebuntwaneni.