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Ikhaya Ukukhulisa ukukhulelwa Ngemuva kokubeletha Ngemuva kokubeletha oi-Neha Ghosh Ngu UNeha Ghosh ngoSepthemba 25, 2020

Ukuzuza kwesisindo kuvamile ngesikhathi sokukhulelwa. Isisindo esitholwe ngesikhathi sokukhulelwa sixhunyaniswe nenkomba yakho yangaphambi kokukhulelwa yomzimba (BMI). I-BMI isilinganiso samanoni omzimba ngokuya ngobude nesisindo. Ukuthola isisindo esifanele ngesikhathi sokukhulelwa kubalulekile empilweni yesikhathi eside kuwe nasenganeni yakho.

Kuyini isisindo sokukhulelwa?

Umzimba wowesifazane uyashintsha ngesikhathi ekhulelwe ukuqinisekisa ukuthi ingane yakhe engakazalwa ithola ukudla okwanele okudingekayo ekukhuleni kwengane. Abesifazane bavame ukuba nesisindo ezinyangeni zokugcina zokukhulelwa kunezinyanga ezimbalwa zokuqala. Ngokwesifundo socwaningo esishicilelwe kwiAmerican Journal of Obstetrics and Gynecology, ukukhulelwa kwesisindo kuqukethe ingane, i-amniotic fluid, i-placenta, igazi, izicubu zamabele, ukukhuliswa kwesibeletho kanye namafutha athe xaxa [1] . Amafutha angeziwe agcinwa njengamandla adingekayo ngesikhathi sokubeletha nasekubeleni.

Ngokweziqondiso ezinconyiwe ze-The U.S. Institute of Medicine (IOM), abesifazane abanesisindo esijwayelekile ngaphambi kokukhulelwa abane-BMI ephakathi kuka-18.5 no-24.9 bathola isisindo esiphakathi kuka-11.5 no-16 kg ngesikhathi sokukhulelwa [okubili] . Kodwa-ke, abesifazane abaningi bathola ngaphezu kwesisindo esinconyiwe ngesikhathi sokukhulelwa futhi lokhu kubangela ukuthi ingane izalwe inkulu kakhulu, okungaholela ekulethweni kokubeletha nokukhuluphala ebuntwaneni futhi kwandisa nengozi yokukhuluphala komama [3] .

Ukubambelela esisindweni sokukhulelwa ngemuva kokukhulelwa kungaholela engcupheni eyengeziwe yezinkinga zempilo njengesifo senhliziyo, isifo sikashukela nokukhuluphala [okubili] .

Ngakho-ke, kubalulekile ukwehlisa isisindo ngemuva kokukhulelwa ukwehlisa ubungozi balezi zinkinga zezempilo. Sibhale phansi ezinye izeluleko ezisebenzayo zokwehlisa isisindo sengane ngemuva kokukhulelwa.

1. Ukuncelisa ibele

Ezinye izifundo ziphakamisa ukuthi ukuncelisa ibele kungasiza ekulahlekelweni isisindo sangemva kokubeletha. Ucwaningo lwango-2019 luveze ukuthi ukuncelisa ibele kungasiza ekwehliseni isisindo ngemuva kokukhulelwa. Kodwa-ke, ezinyangeni ezintathu zokuqala zokuncelisa izinguquko kusisindo sakho kungenzeka zingabonakali ngenxa yokwanda kokudla ikhalori nokwehla kokuzivocavoca umzimba ngesikhathi sokuncelisa [4] .

Ngaphezu kwalokho, ukuncelisa ingane yakho ibele kubalulekile phakathi nezinyanga eziyisithupha zokuqala noma isikhathi eside kakhulu njengoba ubisi lwebele luhlinzeka ngokudla okunomsoco, luqinisa amasosha omzimba futhi lwehlisa ingozi yezifo ezinganeni ezisanda kuzalwa [5] .

2. Phuza amanzi amaningi

Ukugcina umzimba wakho unamanzi amaningi emva kokukhulelwa kubalulekile njengoba kukhonjisiwe ukukhulisa ukukhiqizwa ubisi lwebele [6] . Futhi, ucwaningo oluningi luye lwabonisa ukuthi omama kufanele bandise ukuphuza kwabo amanzi ngesikhathi sokukhulelwa nangemva kokukhulelwa [7] [8] .

Njengomthetho ojwayelekile, ucwaningo lukhombisile ukuthi ukuphuza amanzi amaningi kwandisa imizwa yokugcwala, okungasiza ekwehliseni isisindo [9] . Kodwa-ke, izifundo azihambelani ngokusetshenziswa kwamanzi kanye nokwehla kwesisindo sangemva kokubeletha.

3. Lala ngokwanele

Ukungalali ngokwanele kungathinta isisindo sakho. Ucwaningo lokubuyekeza lubonise ukuthi ukungalali kungakhuphula isisindo esithe xaxa ngemuva kokukhulelwa [10] .

4. Yidla ukudla okunempilo

Ukudla okunempilo okuhlangene nokusebenza komzimba kudlala indima enkulu ekwehliseni isisindo sangemva kokubeletha. Ukudla ukudla okunempilo nokunomsoco okufana nezithelo, imifino, okusanhlamvu okuphelele, amaprotheni nobisi kuzonikeza umzimba wakho inani elidingakalayo lomsoco futhi kuzosiza nasekulawuleni isisindo [ishumi nanye] [12] .

5. Gwema ukudla okusetshenzisiwe

Ukudla okulungisiwe kulayishwa ngamafutha angenampilo, usawoti, ushukela nama-calories okuyingozi empilweni yakho futhi okufaka isandla ekuzuzeni isisindo. Ngakho-ke, kunconywa ukwehlisa ukutholakala kokusanhlamvu okucwengiwe neziphuzo ezinoshukela futhi wandise ukutholwa kokudla okusha, okunomsoco okufana nezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo nemidumba [13] .

6. Gwema ukudla okunoshukela omningi

Ukudla okuqukethe ushukela owengeziwe yiziphuzo ezinoshukela, iziphuzo zezithelo, amakhekhe, amabhisikidi namakhekhe. Lokhu kudla kukhonjisiwe ukuthi kukhulisa isisindo njengoba kunama-calories amaningi. Ucwaningo lukhombisile ukuthi ukuvimbela ukuzuza kwesisindo ngemuva kokukhulelwa, gwema ukudla okunoshukela onamandla njengeziphuzo ezinoshukela, isoda kanye nophudingi [14 ].

7. Yidla ukudla okulula okunempilo

Ukulangazelela indlala kungafika nganoma yisiphi isikhathi futhi lokho akusho ukuthi welulela ibhokisi lamakhukhi noma amabhisikidi. Lokhu kudla kunama-calories amaningi noshukela ongeziwe ozosiza ekuzuzeni okunye kwesisindo. Ukwehlisa isisindo somntwana ngempumelelo ngemuva kokukhulelwa, finyelela ukudla okulula okunempilo ukunqanda izifiso zakho zendlala, okubandakanya amantongomane axubekile, izithelo ezintsha, imifino ene-hummus, iyogathi yamaGrikhi ene-granola eyenziwe [ishumi nanhlanu] .

8. Ungalandeli noma yikuphi ukudla

Ngemuva kokubeletha ingane yakho, umzimba wakho udinga inani elifanele lomsoco ukukunikeza amandla futhi kukusize ululame. Ukulandela noma yikuphi ukudla kungakukhawulela ekudleni ukudla okuthile okuwumthombo omuhle wezakhamzimba. Yidla ukudla okusha nokunempilo njengoba kucebe i-fiber, amaprotheni nezinye izakhamzimba ezibalulekile ezizokusiza wehlise isisindo [16] .

9. Zijwayeze ukudla okunomqondo

Ukudla ngengqondo ukuqaphela ukudla okwamanje ngenkathi udla ukudla kwakho. Kukusiza ukuthi ukujabulele ukudla kwakho ngokukuvumela ukuthi uzwe konke ukunambitheka nokunambitheka kokudla. Ukuhlafuna ukudla kwakho kancane kukhonjisiwe ukunciphisa ubungozi bokukhuluphala nokusiza ekuphathweni kwesisindo [17] .

10. Ukuzivocavoca umzimba

Ukuzivocavoca umzimba kubalulekile ngemuva kokukhulelwa njengoba kwehlisa ingozi yokukhuluphala nokusiza ekwehliseni isisindo. Ucwaningo oluningi lukhombisile ukuhlangana phakathi kokuvivinya umzimba nokuncipha kwangemva kokubeletha [18] [19] .

Kodwa-ke, qiniseka ukuthi awenzi noma yimiphi imisebenzi ebandayo yomzimba. Zama ukwenza izivivinyo ezilula njengokuhamba, ukuhamba ngebhayisikili noma ukugijima.

Qaphela: Buza udokotela wakho ukuthi hlobo luni lokuzivocavoca ongalwenza ngokuphepha.

11. Hlola osayizi bezinxenye

Ukugcina umkhondo wosayizi bezabelo zakho kubalulekile uma kukhulunywa ngokuncipha njengoba kukusiza wazi ukuthi udla kangakanani nokuthi ubhekene nezinkinga yini ohlelweni lwakho lokudla. Ungagcina isheke ekudleni kokudla kwakho ngokugcina idayari yokudla.

12. Gwema ukuphuza utshwala

Ukuphuza utshwala kuye kwaxhunyaniswa nokuzuza kwesisindo nokukhuluphala. Ucwaningo lukhombisile ukuthi ukuphuza utshwala kuholela ekutholeni isisindo sangemva kokubeletha [amashumi amabili] . Ngaphezu kwalokho, iCDC incoma omama abancelisayo ukugwema ukuphuza utshwala ngoba kungaphazamisa ukukhula nokuthuthuka kosana [amashumi amabili nanye] .

13. Ungakhathazeki

Ukucindezeleka nokudangala kuvamile ngesikhathi sokubeletha. Ucwaningo oluningi lukhombisile ukuthi ukucindezela nokudangala kwandisa amathuba okuzuza kwesisindo sangemva kokubeletha. Ukwehlisa isisindo ngempumelelo, thola ukuthi yini ekucindezelayo futhi uthole izindlela zokubhekana nakho. Uma unenkinga yokubhekana nakho, ungesabi ukuthola usizo [22] [2. 3] .

14. Hlela izinjongo zakho ziqonde

Uma uzimisele ukwehlisa isisindo ngemuva kokukhulelwa, landela umgomo ofanele ozokusiza uthole imiphumela emihle. Gcina uhlelo lokudla oluhle nokusebenza komzimba ngoba kuzokusiza ukufeza umgomo wakho wokunciphisa umzimba.

Yisiphi Isikhathi Esifanele Sokwehlisa Isisindo Ngemuva Kokukhulelwa?

Umzimba wakho udinga isikhathi sokuphulukisa nokululama ekubelethweni. Uma uqala ukuncipha ngokushesha ngemuva kokubeletha kwakho, umzimba wakho uzothatha isikhathi eside ukuthi uphinde ululame. Uma uncelisa, linda kuze kube yilapho ingane yakho isiba nezinyanga ezimbili ubudala futhi ukunikezwa kwakho ubisi lwebele kujwayelekile.

Ngokwe-Library Kazwelonke Yezokwelapha yase-U.S., Kufanele uhlele ukubuyela esisindweni sakho esijwayelekile ngezinyanga eziyisithupha kuya kwezi-12 ngemuva kokubeletha.

Imibuzo evame ukubuzwa

U. Kuthatha isikhathi esingakanani ukwehlisa isisindo sengane ngemuva kokubeletha?

TO. Iningi labesifazane lilahlekelwa uhhafu wesisindo somntwana wabo emasontweni ayisithupha ngemuva kokubeletha bese kuthi sonke isisindo sikhishwe ezinyangeni ezimbalwa ezizayo.

U. Yikuphi ukudla okungcono kakhulu emva kokukhulelwa?

TO. Ukudla okunothe ngokudla okunempilo okufana namaprotheni anciphile, inhlanzi, izithelo, imifino, okusanhlamvu okuphelele, imidumba kanye nobisi kungcono kakhulu ngemuva kokukhulelwa.

U. Kuthatha isikhathi esingakanani ukuthi umuntu wesifazane alulame ngokuphelele ekukhulelweni?

TO. Ukululama ngokuphelele ekukhulelweni kungathatha isikhashana. Abesifazane abaningi bayalulama ngamasonto ayisithupha kuya kwayisishiyagalombili, kanti abanye kungathatha isikhathi eside kunalokhu.