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Kunenepa kwambiri kumakhala kofala panthawi yapakati. Kulemera komwe mumapeza mukakhala ndi pakati kumalumikizidwa ndi thupi lanu lomwe musanatenge mimba (BMI). BMI ndiyeso yamafuta amthupi kutengera kutalika ndi kulemera. Kupeza kulemera koyenera panthawi yapakati ndikofunikira kuti mukhale ndi thanzi labwino kwa inu komanso mwana wanu.
Kodi Mimba Yotani?
Thupi la mayi limasintha panthawi yomwe ali ndi pakati kuti mwana wake wosabadwa alandire chakudya chokwanira chofunikira pakukula kwa mwanayo. Amayi nthawi zambiri amalimbitsa thupi m'miyezi yomaliza ya mimba kuposa miyezi yoyambirira. Malinga ndi kafukufuku yemwe adafalitsidwa mu American Journal of Obstetrics and Gynecology, kulemera kwa mimba kumakhala ndi mwana, amniotic fluid, placenta, magazi, minofu ya m'mawere, kukulitsa chiberekero ndi mafuta owonjezera [1] . Mafuta owonjezera amasungidwa ngati mphamvu yomwe imafunikira pobereka komanso poyamwitsa.
Malinga ndi malangizo omwe aperekedwa ndi The Institute of Medicine (IOM), azimayi omwe amalemera asanakhale ndi pakati ndi BMI azaka zapakati pa 18.5 ndi 24.9 amapindula pakati pa 11.5 ndi 16 kg kulemera panthawi yapakati [ziwiri] . Komabe, azimayi ambiri amalemera mopitilira muyeso wamankhwala omwe ali ndi pakati ndipo izi zimapangitsa kuti mwana abadwe wamkulu kwambiri, zomwe zimatha kubweretsa kubereka ndi kunenepa kwambiri ali mwana komanso zimawonjezera chiopsezo cha kunenepa kwambiri pakati pa amayi [3] .
Kugwiritsabe ntchito kulemera pambuyo pathupi kumatha kubweretsa chiopsezo chowonjezereka cha matenda monga matenda amtima, matenda ashuga komanso kunenepa kwambiri [ziwiri] .
Chifukwa chake, ndikofunikira kuti muchepetse thupi mukakhala ndi pakati kuti muchepetse zovuta zamatendawa. Tinalembapo malangizo ena othandiza kuti muchepetse mwana mukakhala ndi pakati.
1. Kuyamwitsa
Kafukufuku wina akuwonetsa kuti kuyamwitsa kungathandize kuchepetsa kunenepa pambuyo pobereka. Kafukufuku wa 2019 adawonetsa kuti kuyamwitsa kungathandize kuchepetsa thupi ukakhala ndi pakati. Komabe, m'miyezi itatu yoyambirira yoyamwitsa kusintha kwa kulemera kwanu sikuwonekere chifukwa cha kuchuluka kwa kalori komanso kuchepa kwa zolimbitsa thupi mukamayamwitsa [4] .
Kuphatikiza apo, kuyamwitsa mwana wanu ndikofunikira m'miyezi isanu ndi umodzi yoyambirira kapena kupitilira apo popeza mkaka wa m'mawere umapatsa thanzi, umalimbitsa chitetezo chamthupi ndikuchepetsa chiopsezo cha matenda kwa ana obadwa kumene [5] .
2. Imwani madzi ambiri
Kusungunula thupi lanu pambuyo pathupi ndikofunikira monga kwawonetsera kuti chiwonjezere mkaka wa m'mawere [6] . Komanso kafukufuku wowerengeka wanena kuti amayi ayenera kuwonjezera kumwa madzi akakhala ndi pakati komanso pambuyo pathupi [7] [8] .
Monga mwalamulo, kafukufuku wasonyeza kuti kumwa madzi ambiri kumawonjezera kukhutira, komwe kumathandizira kuchepa thupi [9] . Komabe, kafukufuku ndi wosagwirizana pakumwa madzi ndikuchepetsa thupi pambuyo pobereka.
3. Muzigona mokwanira
Kusagona mokwanira kumatha kusokoneza kulemera kwanu. Kafukufuku wowunikira adawonetsa kuti kusowa tulo kumatha kukulitsa kulemera pambuyo pathupi [10] .
4. Idyani zakudya zopatsa thanzi
Kudya bwino komanso kuchita masewera olimbitsa thupi kumathandiza kwambiri kuti muchepetse thupi pambuyo pobereka. Kudya zakudya zopatsa thanzi komanso zopatsa thanzi monga zipatso, ndiwo zamasamba, mbewu zonse, zomanga thupi ndi mkaka zimapatsa thupi lanu kuchuluka kofunikira kwa michere komanso zimathandizanso pakuwongolera kunenepa [khumi ndi chimodzi] [12] .
5. Pewani zakudya zopangidwa kale
Zakudya zosinthidwa zimadzazidwa ndi mafuta osapatsa thanzi, mchere, shuga ndi zopatsa mphamvu zomwe zimawononga thanzi lanu komanso zimathandizira kunenepa. Chifukwa chake, tikulimbikitsidwa kuti muchepetse kudya kwa mbewu zoyengedwa ndi zakumwa zotsekemera ndikuwonjezera kudya zakudya zatsopano, zopatsa thanzi monga zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi ndi nyemba [13] .
6. Pewani zakudya zokhala ndi shuga wambiri
Zakudya zomwe zimakhala ndi shuga wowonjezera ndi zakumwa zotsekemera zotsekemera, timadziti ta zipatso, makeke, mabisiketi ndi mitanda. Zakudya izi zawonetsedwa kuti zimawonjezera kulemera chifukwa zili ndi ma calories ambiri. Kafukufuku wasonyeza kuti popewa kunenepa mukakhala ndi pakati, pewani zakudya zopatsa shuga monga zakumwa zotsekemera, soda ndi mchere [14 ].
7. Idyani zakudya zopatsa thanzi
Kulakalaka njala kumatha kubwera nthawi iliyonse ndipo sizitanthauza kuti mumayesetsa kupeza bokosi la makeke kapena mabisiketi. Zakudya izi zili ndi ma calories ambiri komanso shuga wowonjezera womwe ungathandize kuwonjezera kunenepa. Kuti muchepetse kunenepa kwambiri mukakhala ndi pakati, yambani kudya zakudya zopatsa thanzi kuti muchepetse njala yanu, yomwe imaphatikizapo mtedza wosakanikirana, zipatso, ndiwo zamasamba ndi hummus, yogurt waku Greece wokhala ndi granola wopangidwa [khumi ndi zisanu] .
8. Osatsatira zakudya zilizonse
Pambuyo pobereka mwana wanu, thupi lanu limafunikira zakudya zokwanira kuti likupatseni mphamvu ndikuthandizani kuchira. Kutsata zakudya zilizonse kumakulepheretsani kudya zakudya zina zomwe ndizopatsa thanzi. Idyani zakudya zatsopano komanso zopatsa thanzi chifukwa zili ndi michere yambiri, zomanga thupi komanso zofunikira zina zomwe zingakuthandizeni kuti muchepetse thupi [16] .
9. Muzidya mosamala
Kudya mwanzeru ndiko kuzindikira kwa chakudya munthawi yomwe mukudya. Zimakuthandizani kuti musangalale ndi chakudya chanu polola kuti mumve kukoma konse komanso kukoma kwa chakudyacho. Kutafuna chakudya chanu pang'onopang'ono kwawonetsedwa kuti muchepetse chiopsezo cha kunenepa kwambiri komanso kuthandizira kuchepetsa kunenepa [17] .
10. Chitani masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndikofunikira pambuyo pathupi chifukwa kumachepetsa chiopsezo cha kunenepa kwambiri komanso kumathandiza kuchepa thupi. Kafukufuku wochuluka wasonyeza kuyanjana pakati pa zolimbitsa thupi ndi kuchepa kwa thupi pambuyo pobereka [18] [19] .
Komabe, onetsetsani kuti simukuchita zochitika zilizonse zovuta. Yesani kuchita masewera olimbitsa thupi ngati kuyenda, kupalasa njinga kapena kuthamanga.
Zindikirani: Funsani dokotala wanu masewera olimbitsa thupi omwe mungachite bwino.
11. Chongani kukula kwake kwa magawo
Kuwonetsa kukula kwa magawo anu ndikofunikira pankhani yochepetsa thupi chifukwa zimakuthandizani kudziwa kuchuluka kwa zomwe mukudya komanso ngati mukukumana ndi zovuta m'dongosolo lanu la kudya. Mutha kuyang'anira momwe chakudya chanu chiliri posunga zolemba zanu.
12. Pewani kumwa mowa
Kumwa mowa kumalumikizidwa ndi kunenepa komanso kunenepa kwambiri. Kafukufuku akuwonetsa kuti kumwa mowa kumabweretsa kunenepa pambuyo pobereka [makumi awiri] . Kuphatikiza apo, CDC imalimbikitsa amayi oyamwitsa kupewa kumwa mowa chifukwa zingasokoneze kukula ndi kukula kwa khanda [makumi awiri ndi mphambu imodzi] .
13. Osatekeseka
Kupsinjika ndi kukhumudwa ndizofala nthawi yobereka. Kafukufuku wochuluka wasonyeza kuti kupsinjika ndi kukhumudwa kumawonjezera mwayi wopindulitsa pambuyo pobereka. Kuti muchepetse kunenepa mozindikira, pezani zomwe zikukuvutitsani ndikupeza njira zothanirana nazo. Ngati mukuvutika kuti mupirire, musachite mantha kufunafuna thandizo [22] [2. 3] .
14. Khazikitsani zolinga zanu
Ngati mwatsimikiza mtima kuchepetsa thupi mukakhala ndi pakati, tsatirani cholinga chomwe chingakuthandizeni kukhala ndi zotsatira zabwino. Pitirizani kudya bwino komanso kuchita masewera olimbitsa thupi chifukwa zingakuthandizeni kukwaniritsa cholinga chanu.
Kodi Ndi Nthawi Yanji Yoyenera Kuchepetsa Thupi Panyumba?
Thupi lanu limafuna nthawi kuti muchiritse ndikuchira pakubereka. Mukayamba kuonda pambuyo pobereka, thupi lanu limatenga nthawi yayitali kuti lipezenso bwino. Ngati mukuyamwitsa, dikirani mpaka mwana wanu atakwanitsa miyezi iwiri ndikukwanitsa mkaka wa m'mawere.
Malinga ndi US National Library of Medicine, muyenera kukonzekera kubwereranso kulemera kwanu pofika miyezi 6 mpaka 12 mutabereka.
Ma FAQ Omwe Amakonda
Q. Zimatenga nthawi yayitali bwanji kuti muchepetse mwana pambuyo pobereka?
KU. Amayi ambiri amataya theka la makanda awo pakadutsa milungu isanu ndi umodzi atabereka ndipo zolemera zina zonse zimatsitsidwa m'miyezi ingapo yotsatira.
Q. Ndi zakudya ziti zabwino zomwe zili ndi mimba?
KU. Zakudya zokhala ndi zakudya zopatsa thanzi monga mapuloteni owonda, nsomba, zipatso, masamba, mbewu zonse, nyemba ndi mkaka ndizabwino pambuyo pathupi.
Q. Zimatenga nthawi yayitali bwanji kuti thupi la mzimayi lipezenso bwino atakhala ndi pakati?
KU. Kuchira mokwanira pamimba kumatha kutenga nthawi. Amayi ambiri amachira pakatha milungu isanu ndi umodzi mpaka isanu ndi itatu, pomwe ena amatenga nthawi yayitali kuposa iyi.
