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Ukufumana ubunzima kuqhelekile ngexesha lokukhulelwa. Ubunzima obufunyenwe ngexesha lokukhulelwa bunxulunyaniswa nesalathiso sakho sangaphambi kokukhulelwa komzimba (BMI). I-BMI ngumlinganiso wamafutha omzimba ngokusekwe kubude kunye nobunzima. Ukufumana inani elifanelekileyo lobunzima ngexesha lokukhulelwa kubalulekile kwimpilo yexesha elide kuwe nakumntwana wakho.
Buyintoni ubunzima bokukhulelwa?
Umzimba womfazi uyatshintsha ngexesha lokukhulelwa ukuqinisekisa ukuba usana lwakhe olungekazalwa lufumana ukutya okwaneleyo okufunekayo kuphuhliso lomntwana. Abafazi bahlala bezuza ubunzima kwiinyanga zokugqibela zokukhulelwa kuneenyanga zokuqala. Ngokomphando wophando opapashwe kwiAmerican Journal of Obstetrics and Gynecology, ukukhulelwa kwesisindo kuqukethe umntwana, i-amniotic fluid, i-placenta, igazi, izicubu zamabele, ukwanda kwesibeleko kunye namafutha ongezelelweyo [1] . Amafutha ongezelelweyo agcinwa njengamandla afunekayo ngexesha lokuzalwa kunye nokuncancisa.
Ngokwezikhokelo ezicetyiswayo zeZiko laseMelika lezeMpilo (i-IOM), abasetyhini abanobunzima obuqhelekileyo ngaphambi kokukhulelwa kunye ne-BMI ephakathi kwe-18.5 kunye ne-24.9 yokufumana phakathi kwe-11.5 kunye ne-16 kg yesisindo ngexesha lokukhulelwa [Mbini] . Nangona kunjalo, uninzi lwabasetyhini lufumana ngaphezulu kwenani elicetyiswayo lobunzima ngexesha lokukhulelwa kwaye oku kubangela ukuba umntwana azalwe emkhulu kakhulu, oko kungakhokelela ekuhanjisweni kwe-caesarean kunye nokutyeba kakhulu ngexesha lobuntwana kwaye kukonyusa umngcipheko wokutyeba kakhulu koomama [3] .
Ukubambelela kubunzima bokukhulelwa emva kokukhulelwa kunokukhokelela kumngcipheko okhulayo weengxaki zempilo ezinjengesifo sentliziyo, isifo seswekile kunye nokutyeba kakhulu [Mbini] .
Ke, kubalulekile ukunciphisa umzimba emva kokukhulelwa ukunciphisa umngcipheko wezi ngxaki zempilo. Sidwelise ezinye iingcebiso ezifanelekileyo zokunciphisa ubunzima bomntwana emva kokukhulelwa.
1. Ukuncancisa
Olunye uphononongo lubonisa ukuba ukuncancisa kunokunceda ekulahlekelweni ngumzimba emva kokubeleka. Uphononongo lwango-2019 lubonise ukuba ukuncancisa kunokunceda ekunciphiseni ubunzima emva kokukhulelwa. Nangona kunjalo, ngexesha leenyanga ezintathu zokuqala zokuncancisa utshintsho kubunzima bakho alunakubonakala ngenxa yokonyuka kokutya ikhalori kunye nokwehla komzimba ngexesha lokuncancisa [4] .
Ukongeza, ukuncancisa umntwana wakho kubalulekile kwiinyanga ezintandathu zokuqala okanye ixesha elide njengoko ubisi lwebele lubonelela ngesondlo, lomeleza ukhuseleko kwaye lwehlisa umngcipheko wezifo kwiintsana ezisandul 'ukuzalwa [5] .
2. Sela amanzi amaninzi
Ukugcina umzimba wakho uhlanjululwe emva kokukhulelwa kubalulekile njengoko kubonisiwe ukwandisa imveliso yobisi lwebele [6] . Kwakhona, uphononongo oluninzi lubonakalisile ukuba oomama kufuneka bandise ukungenisa kwabo amanzi ngexesha nasemva kokukhulelwa [7] [8] .
Njengomgaqo ngokubanzi, izifundo zibonise ukuba ukusela amanzi amaninzi kwandisa iimvakalelo zokugcwala, ezinokunceda ekunciphiseni ubunzima [9] . Nangona kunjalo, izifundo azingqinelani malunga nokusetyenziswa kwamanzi kunye nelahleko yasemva kokubeleka.
3. Lala ngokwaneleyo
Ukungalali ngokwaneleyo kungabuchaphazela kakubi ubunzima bakho. Uphononongo lokuphononongwa lubonise ukuba ukungalali kunokunyusa ubunzima ngakumbi emva kokukhulelwa [10] .
4. Yitya ukutya okusempilweni
Ukutya okusempilweni okudityaniswa nomsebenzi womzimba kudlala indima enkulu ekulahlekeni kobunzima basemva kokubeleka. Ukutya ukutya okusempilweni kunye nokutya okunesondlo okufana neziqhamo, imifuno, ukutya okuziinkozo, iprotein kunye nobisi kuya kunika umzimba wakho isixa esifanelekileyo sezondlo kwaye kuya kunceda kulawulo lobunzima [Shumi elinanye] [12] .
5. Kunqande ukutya okwenziweyo
Ukutya okuqhubekekayo kulayishwe ngamafutha angenampilo, ityuwa, iswekile kunye neekhalori eziyingozi kwimpilo yakho kwaye zinegalelo ekuzuzeni ubunzima. Kuyacetyiswa ukunciphisa ukunciphisa ukutya okuziinkozo okusulungekileyo kunye neziselo ezineswekile kunye nokwandisa ukutya okutsha, okunesondlo-okuninzi okunje ngeziqhamo, imifuno, iinkozo ezipheleleyo, amanqatha asempilweni kunye nemidumba [13] .
6. Kuphephe ukutya okuneswekile eninzi
Ukutya okuqulathe iswekile sisiselo esiswiti, iijusi yeziqhamo, iikeyiki, ii-biscuits kunye namakhekhe. Oku kutya kubonakalisile ukuba kwandise ubunzima njengoko ziphezulu kwiikhalori. Izifundo zibonise ukuba ukuthintela ukutyeba emva kokukhulelwa, kunqande ukutya okuneswekile eninzi ezinje ngeziselo ezinencasa, isoda kunye needyuli. [14 ].
7. Yitya amashwamshwam asempilweni
Ukulangazelela indlala kunokuza nangaliphi na ixesha kwaye oko akuthethi ukuba ufikelela kwibhokisi yeicookies okanye ngeebhiskithi. Oku kutya kuphezulu kwiikhalori kunye neswekile eyongeziweyo eya kuthi incede ekufumaneni ubunzima. Ukuphulukana nobunzima bomntwana ngokufanelekileyo emva kokukhulelwa, fikelela kukutya okulula okusempilweni ukunqanda inkanuko yakho yendlala, ebandakanya amandongomane axubeneyo, iziqhamo ezintsha, imifuno ene-hummus, iyogurt yamaGrikhi enegranola eyenziwe ekhaya [Shumi elinantlanu] .
8. Musa ukulandela naluphi na uhlobo lokutya
Emva kokubeleka umntwana wakho, umzimba wakho ufuna isixa esifanelekileyo sesondlo ukubonelela ngamandla kunye nokukunceda ukuba ubuye. Ukulandela nakuphi na ukutya kuya kukuthintela ekutyeni ukutya okuthile okungumthombo olungileyo wezakhamzimba. Yitya ukutya okutsha nokunempilo njengoko zityebile kwifayibha, iiprotein kunye nezinye izakha mzimba eziyimfuneko eziza kukunceda ukunciphisa umzimba [16] .
9. Ziqhelise ukutya okunengqondo
Ukutya ngengqondo kukuqonda ukutya okwangoku ngelixa usitya isidlo sakho. Kuyanceda ukuba ukonwabele ukutya kwakho ngokukuvumela ukuba ubenalo lonke incasa kunye nencasa yokutya. Ukuhlafuna ukutya kwakho kancinci kubonisiwe ukunciphisa umngcipheko wokutyeba kunye noncedo kulawulo lobunzima [17] .
Ukuzilolonga
Umsebenzi womzimba ubalulekile emva kokukhulelwa njengoko wehlisa umngcipheko wokutyeba kakhulu kwaye unceda ekulahlekeni kwesisindo. Izifundo ezininzi zibonise ubudlelwane phakathi kokuzilolonga umzimba kunye nokwehla kobunzima basemva kokubeleka [18] [19] .
Nangona kunjalo, qiniseka ukuba awenzi nayiphi na imisebenzi enzima yomzimba. Zama ukwenza umthambo olula njengokuhamba, ukukhwela ibhayisikile okanye ukubaleka.
Phawula: Buza ugqirha wakho ukuba loluphi uhlobo lomthambo onokulwenza ngokukhuselekileyo.
11. Jonga ubungakanani bezahlulo
Ukugcina umkhondo wobungakanani besahlulo sakho kubalulekile xa kuziwa ekunciphiseni ubunzima njengoko kunceda uyazi ukuba utya kangakanani kwaye ukuba ujongene naziphi na iingxaki kwisicwangciso sakho sokutya. Ungagcina itsheki ekutyeni kokutya kwakho ngokugcina idayari yokutya.
12. Kuphephe ukusela utywala
Ukusetyenziswa kotywala kunxulunyaniswe nokuzuza ubunzima kunye nokukhuluphala. Izifundo zibonise ukuba ukusela utywala kukhokelela ekuzuzeni ubunzima bomzimba emva kokubeleka [Amashumi amabini] . Ukongeza, i-CDC icebisa oomama abancancisayo ukunqanda ukusela utywala kuba kungaphazamisa ukukhula kunye nokukhula kosana [amashumi amabini ananye] .
13. Musa ukuxinezeleka
Uxinzelelo kunye noxinzelelo zixhaphakile ngexesha lokuzala. Izifundo ezininzi zibonise ukuba uxinzelelo kunye noxinzelelo kunyusa amathuba okufumana ubunzima basemva kokubeleka. Ukunciphisa umzimba ngokufanelekileyo, chonga ukuba yintoni na ekucinezelayo kwaye ufumane iindlela zokumelana nayo. Ukuba ufumana ingxaki yokujongana nayo, ungoyiki ukufikelela kuncedo [22] [2. 3] .
14. Zimisele iinjongo zakho
Ukuba uzimisele ukunciphisa umzimba emva kokukhulelwa, landela injongo eyiyo eya kukunceda ufezekise iziphumo ezilungileyo. Gcina isicwangciso sokutya esifanelekileyo kunye nomsebenzi womzimba njengoko kuya kukunceda ufezekise injongo yakho yokulahleka kobunzima.
Leliphi ixesha elifanelekileyo lokunciphisa umzimba emva kokukhulelwa?
Umzimba wakho ufuna ixesha lokuphola kunye nokufumana kwakhona ekuzaleni. Ukuba uqala ukunciphisa umzimba kwakamsinya emva kokubeleka, umzimba wakho uya kuthatha ixesha elide ukuba uphinde uchache. Ukuba uncelisa, linda de umntwana wakho ajike iinyanga ezimbini ubudala kwaye ubisi lwakho lwebele luqhelekile.
NgokweThala leencwadi leSizwe laseMelika laseMelika, kuya kufuneka ucwangcise ukubuyela kubunzima bakho obuqhelekileyo ngeenyanga ezi-6 ukuya kwezi-12 emva kokubeleka.
Ii-FAQ eziqhelekileyo
Q. Kuthatha ixesha elingakanani ukuphulukana nobunzima bomntwana emva kokubeleka?
UKUYA. Uninzi lwabasetyhini luphulukana nesiqingatha sobunzima bomntwana wabo kwiiveki ezintandathu emva kokubeleka kwaye bonke ubunzima buphalazwa kwiinyanga ezininzi ezizayo.
Q. Kukuphi ukutya okufanelekileyo emva kokukhulelwa?
UKUYA. Ukutya okunotye ukutya okusempilweni okunje ngeprotein engaxutywanga, intlanzi, iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi kunye nobisi kungcono kakhulu emva kokukhulelwa.
Q. Kuthatha ixesha elingakanani ukuba umzimba womfazi uphinde ubuye ngokupheleleyo ekukhulelweni?
UKUYA. Ukuchacha ngokupheleleyo xa ukhulelwe kungathatha ixesha. Abasetyhini abaninzi bayachacha emva kweeveki ezintandathu ukuya kwezisibhozo, ngelixa abanye benokuthatha ixesha elide kuneli.
