Ezintathu lokuqala - ziiveki ezininzi kangakanani? Nutrition kwithuba leenyanga ezintathu yokuqala

iindaba ukonwaba okanye ukuba lusizi esakhulelwe, umfazi kudla likufikela ukundilalanisa njengokuba ukukhulelwa kwenzeka ngaphambili kakhulu umama okhulelweyo efunda ngayo. Okwangoku xa ekugqibeleni liyayiqonda into yokuba umama elizayo esibelekweni sakhe sele ngokukhutheleyo bokwakha ezincinane amalungu, iinkqubo, isakhiwo kunye ukubonakala izimvo umntwana. Eli xesha kuthiwa senyanga yokuqala yokukhulelwa. Kule Uxhulumaniso nanku umbuzo: "Le ezintathu yokuqala - yindlela ezininzi iiveki?" Ntoni ukuba adle kwi zigaba yokuqala nendlela ukujongana toxicosis 'inkulu yoyikekayo "? Iimpendulo zale mibuzo neminye enxulumene ezintathu zokuqala zokukhulelwa, kwinqaku lethu.

Formation of umbungu - nemihla nezisongelo

A ukukhulelwa eqhelekileyo ithatha malunga okhulelweyo Umama 40 iiveki (3 ngokwalo). Ngeli xesha, i iseli kakhulu, ngokuthe ngcembe ukuphuhlisa nokuphucula, eyayibanjelwe indlela yayo yokuqala nzima - ukusuka iqanda ukuya olungekazalwa ukuba umntu ekugqibeleni. kwiiveki 40 umama unceda umntu elizayo lowo belungiselela ubomi ezimeleyo. Kwaba kwi zigaba zokuqala zokukhulelwa kukho isiganeko esibalulekileyo ikamva lo mntwana - ukwenza onke amalungu abalulekileyo. Ngoko ke, lo mbuzo senyanga yokuqala - eziliqela iiveki, ningaceli ngaphandle ukwazi bengasebenzi, kodwa ukuqinisekisa ukuba zonke iimeko ukuba eqhelekileyo ukukhulelwa.

Le ezintathu lokuqala ibizwa ngokuba ixesha ukususela ngomhla wokuqala ngexesha lokugqibela sexesheni ukuya ekupheleni kweeveki ezili-12. Eli xesha ithathwa kakhulu nzima ebomini yabafazi, ingakumbi abo bakhetha nivuyiswe ngumama okokuqala. Kwaye kuyingozi kakhulu ngokwemigaqo ubukho lomshicileli ukukoyikisa isisu ngenxa ukungalingani hormone, yemfuza kunye nezifo ngumzimba nonina, usulelo banal, ubukho ezimbi, ukungaqheleki xa isakhiwo amalungu esini kunye nezinye ezingaqhelekanga.

Iindlela zokujongana nempilo enkenenkene

1 ezintathu luphawulwa lenguqulelo ebonakalayo ephilayo ngunina elizayo. Eyona phawu eli thuba - ukwanda dlala igazi hormone, nto kubalulekile ukuba umbungu, kodwa inokubangela kabi ngohlobo okhulelwe nesiyezi, ukutyhafa, ukuqhina kunye letyhefu. utshintsho ayisoze zangaphandle: ukunyuka okubonakalayo esifubeni, ukuvela amabala ubudala, ukwehla kobunzima ngenxa yokudla. Ukudinwa, ukozela, silale, utshintsho kwimo, ukuqumba - iimpawu eziqhelekileyo ekukhulelweni ekuqaleni. Ukongeza, ukuba zinokuba neengxaki ezifana Ukuchama rhoqo, thrush, niphele, urhudo, isicaphucaphu nokugabha.

Kufuneka wenze ntoni xa sinamatyala angaka? Zama ukuhamba rhoqo, usele iziselo (7-8 izibuko ngosuku), udle ekunene (ngakumbi kule ngezantsi), uthathe ikhefu rhoqo umsebenzi, ukuba enze iseti ezizodwa umzimba uze ulungise kuphela iimvakalelo ezintle.

"Leyo inkulu yoyikekayo", okanye How to deal with toxemia kwithuba leenyanga ezintathu yokuqala?

Toxemia - isenzeko ezingemnandi umntwana-ngokuzala, zibangelwa utshintsho hormone zikhetha unina. Yena wahamba, njengoko umthetho, isicaphucaphu, ukugabha, intloko, ukudinwa, ukunyamezelana ukuba amavumba ezithile. Wonke umfazi uyaqhubeka ngokwahlukileyo: ezinye ubunzima lonke ixesha toxemia zokukhulelwa, ngoxa abanye ibonakala kancinci kuphela. Nangona kunjalo, le yokugqibela nemihlali kusekutsha kakhulu. Ngokutsho oogqirha, kusasa ukugula ngakumbi kwi zigaba ekuqaleni, le lula izakuqhubeka ukukhulelwa ngakumbi.

Indlela yokujongana toxemia kwithuba leenyanga ezintathu yokuqala? Landela imithetho elula:

• ubuthongo elithozamisayo (iiyure 7-9).
• umoya rhoqo (ekukhethwa ukuba hayi kuphela).
• Ukutya izidlo ezincinane izihlandlo eziliqela ngemini.
• ohlafuna rhoqo (amandongomane, iziqhamo ezomisiweyo, ama-apile, crackers).
• nokudla ukudla esisityebi leeprothini (iimbotyi, iimbewu, ubisi, intlanzi, inyama), calcium (iimveliso zobisi, ikhaphetshu, isonka).
• Kukhethwa ukuba ulwelo and semi-engamanzi ukutya, imifuno kunye neziqhamo.
• amanzi anetyuwa okusela, juice cranberry, okanye isiselo-orenji, iti yelamuni, kunencindi Mint.
• Thatha iivithamini kwiqela B.

izenzo ezidingekayo

Oomama abaninzi abakhulelweyo ukuba ukubuza imibuzo ngento kufuneka ukuba ixesha, apho ukuya icebiso (ukuba unina, ugqirha, umhlobo onamava okanye umhlobo uninakhulu), kwaye ingaba ukuba abhaliswe ekukhulelweni ekuqaleni. Xa umfazi ezintathu kwesisu lokuqala phantse engabonakaliyo, kodwa akukho sizathu ukushiya uncedo kugqirha. Joyina ikliniki ukubeleka yokuhlala wakhe okanye ibhaliswe kwiiklinikhi zabucala kufuneka ungabi emva kwe ekupheleni kwexesha, ewatyhutyhile iimvavanyo eziyimfuneko igazi, umchamo, ilaphu kwaye wenze ultrasound. Ukongezelela, baye siswini (ultrasound kunye noviwo zengqo-), apho nokuchongwa ingozi enokwenzeka kunye ezingaqhelekanga xa Palsy.

Intsongelo of isisu - Oonobangela kunye namanyathelo

Njengoko kukhankanyiwe ngasentla, ezintathu yokuqala eziyingozi-emngciphekweni omkhulu ngokuqhomfa ezizenzekelayo. Nezihlandlo ezinjalo 10-20%. oonobangela Ukuqhomfa ingaba:

• imvelaphi hormone (inqanaba elisezantsi dlala egazini kunye nabanye.).
• Izifo kunye nezifo zosulele ukudumba kunye namalungu obuni. Kwimeko yokuqala - oko ureaplasmosis, chlamydia, mycoplasmosis, cytomegalovirus, itrichomoniasisi, virus herpes. Kule yesibini - rubella, umqala obuhlungu, umkhuhlane, appendicitis, pyelonephritis, inyumoniya. Izizathu sokupheliswa lokukhulelwa - lobushushu eliphezulu, ioksijini yindlala, ukunxila.
• ukungaqheleki Genetic nobuni izifo, ngenxa yoko, ukungakwazi umzimba ukuba nabantwana.
• Trauma (iintanda, nemivumbo, mala komzimba, njalo njalo.).
• Ukudla engafanelekanga ngexesha lokukhulelwa ekuqaleni.
• izifo Neuropsychiatric (stress kakhulu, ukudakumba).
• Izigulo ezondeleyo kamama elizayo (lwegazi, isifo sentliziyo, isifo seswekile, pyelonephritis).
• imikhwa emibi (ukutshaya, ukusela utywala).
• Pereutruzhdenie, umsebenzi onzima emzimbeni, iimeko kakuhle zokusebenza.
• yolwamkelo ongalawulekiyo iziyobisi kakhulu.

Xa uqalisa ukopha isisu bayiqaphela, iintlungu etsolo esiswini. Ukopha ibe mfutshane, elide, rhoqo, sasinda buqapheleke, kunye neentlungu - omeleleyo buthathaka. Kuyo nayiphi na yezi meko, kufuneka udibane nogqirha kwangoko.

Kulo mzekelo, lo mbuzo senyanga yokuqala - ukuba zingaphi iiveki, kubalulekile, njengoko kwakunjalo kweli xesha umngcipheko lokuyeka lokukhulelwa.

pheko

Pregnancy kuzisa utshintsho ezininzi kubomi umama okhulelweyo - analo ukulahla impahla lexinene, izithende eziphakamileyo, ukutya insalubrious kunye nemikhwa emibi - nantoni na eyonakalisa impilo yomntwana. Kubaluleke kakhulu ngexesha lokukhulelwa abe yokudla elungile, leyo iyahluka ngalinye trimesters ezintathu. Apha omama ubuze ezintathu - njengoko iiveki okanye iinyanga? Enye ezintathu ziiveki 12 okanye iinyanga ezi-3. ezintathu nganye - kwibakala ebalulekileyo yophuhliso ndiseyimbumba, leyo kufuna ingqalelo ekhethekileyo ngokwemiqathango ukutya, uxilongo lwezonyango kunye nomsebenzi ngokwasemzimbeni.

Ngokumalunga kwizidlo ekunene, ngoko hamba phezu ukutya okunempilo kwaye okunesondlo, bathi ukutshaya, utywala neziyobisi ezithile: Ukuma ngxi ngexesha ucwangciso lokukhulelwa "Hayi!". Nangona kunjalo, kwiimeko ezininzi, isibakala ekukhawulweni iba isiganeko engalindelekanga, yaye ngoko oogqirha bayacetyiswa ukuba sinikele ingqalelo otya ngayo kwithuba leenyanga ezintathu yokuqala.

nga yaye kufuneka zibe khona yintoni?

Bandile uluvo lokuba umama okhulelweyo adle abantu ababini, ngokukhawuleza lokusula iivenkile ifriji nokutya yonke into esithe sayifumana isandla (okanye mandithi, phantsi amazinyo) - bayaphazama. Nutrition kwithuba leenyanga ezintathu yokuqala kufuneka wakhiwe izondlo ezintsonkothileyo, hayi calories. Kuyanconywa ukuba ngcathu inyama eqhotsiweyo, intlanzi (zokubatshintsha ngabanye izitya wayipheka), ukutya okunamafutha kunye confectionery. Wavumela iimveliso ezinetyuwa kwaye ezimuncu (yemixoxozi, ikhaphetshu, herring) e ukulinganisela. Zama ukuba ukutsiba isidlo sasemini okanye sakusasa, isidlo lulula ukwenziwa. Ngokusesikweni, kufuneka utye amaxesha 4-5 ngosuku iinxalenye ezincinane.

Ezityiwa umfazi omithiyo kwithuba leenyanga ezintathu yokuqala sijongeka njengoku:

• isidlo lokuqala: iziqhamo, ukukhonza cereal, thowusti ngamasi. Kufuneka ibe 30% omxholo zizonke caloric yokutya ngemihla.
• Lunch (iiyure 2-3): 1-2 isiqhamo okanye isaladi yeziqhamo, iqanda curd. isiqulatho osidingayo - 20%.
• Isidlo sasemini: inkuku, eyenkomo okanye umhluzi yemifuno, nyama iphekiweyo, okuziinkozo, isaladi (imifuno okanye iziqhamo). Lunch iquka 40% lweekhalori.
• Dinner: intlanzi, inyama, iimbotyi, iitapile ezicujiweyo, iziqhamo, ehla (akukho okhonzayo ngaphezu kwesinye). isiqulatho osidingayo - 10%.
• Ngaphambi kokuba ulale kuyacetyiswa 3-4 abelungu iqanda, iglasi kefir, iyogurt.

ukutya okunempilo

isondlo efanelekileyo ekukhulelweni ekuqaleni kuquka kuphela iimveliso kakhulu luncedo ukuba eziqulathe protein (inyama, intlanzi, iimveliso zobisi, ukutya okuziinkozo, imifuno). kwizinga eliphezulu protein kunye acid ezifunekayo yi ngumama okhulelweyo, apho kefir, iyogurt, itshizi cottage kunye netshizi. Isidingo umzimba ukuze carbohydrate zinokuba ukutya isityebi ifayibha - isonka sengqolowa, namaqunube, imifuno, iziqhamo. Kunqweneleka kwamafutha ukutya yemifuno - zikajongilanga, ingqolowa kunye namafutha omnquma. Yokudla kufuneka amandongomane langoku, iziqhamo ezomisiweyo, ipasta kunye iyogurt.

Kuyanconywa ukuba anikezele ngokupheleleyo utywala, iti semi-womelele, ikofu nangoko nalowo uzila ukutya. Bila ikofu, iilekese kunye etyuwa zivumelekile, kodwa hi mpimo lowutsongo. Ukuba umfazi ekukhulelweni ekuqaleni ukulungele ukuba adle ikalika, udongwe, itshokhwe, ityuwa kunye nezinye "izinto ezimangalisayo" - oku kubonisa ukunqongophala calcium emzimbeni. Yokudla Kwiimeko ezinjalo uphononongwayo kwaye unokukhuthaza amaziko alungiselela iimveliso calcium aqulethe, kwakunye uthatha izakhiwo vitamin okhethekileyo.

vitamins

Kwiminyaka yokuqala ukusetyenziswa enyanzelekileyo kuzo iivithamini ngenxa yokukhula kunye nophuhliso okuqhelekileyo mbungu. Kukhetho lo ethile vitamin nezimbiwa imbaxa kungcono ukuba owonithemba ugqirha uyakukumisela kanye oko kuyimfuneko ukuba unina elizayo ebudeni beli xesha. Ngokufuthi, abafazi abaninzi kukho ukunqongophala vitamin B.

iivithamini Essential kwithuba leenyanga ezintathu yokuqala, apho kufuneka umzimba:

• Vitamin A - ukuyilwa amalungu emehlweni, amathambo, kuqheleke Palsy.
• Magnesium, novithamini E - ukunciphisa ingozi kwesisu.
• Folic acid, zinc, ubhedu - ayimfuneko ukuthintela iziphene ekukhuleni komntwana.
• Vitamins B - igalelo kuphuhliso okuqhelekileyo ndingekazalwa, emzimbeni kamama ukuba ukukhusela nxamnye izifo kunye nokusilela lokukhulelwa, ukuququzelela toxemia.
• Vitamin i C - komeleza inkqubo yomzimba kunye nentliziyo umama nosana.
• Vitamin PP - libonelela cellular nokuphefumla usana kunye lunciphisa ubungozi ezinxaxhileyo kuphuhliso.
• Vitamin D kunye calcium - oyinxalenye iindonga isitya amathambo, amazinyo, izicwili ithambo, bewubhinqisa.

Imeko ephambili xa uthatha izakhiwo vitamin - ungayibaxi kunye amalungiselelo zibuthabathe kuphela kagqirha.

umzimba

Kwiiveki zokuqala-14 yobomi - kuyingozi kakhulu ukuba mbungu. Kweli nqanaba, abafazi kufuneka inciphise umthambo azinikele umthambo obukhulu, njengoko nayiphi ukuqina izihlunu esiswini, ezifana eendaba, kunokukhokelela kwezisu. Nangona kunjalo, xa ekhulelwe yokukhulelwa, umama okhulelweyo nje kufuneka imithambo yokuphefumla, hip imithambo yoga.

Ekubeni esiswini ngexesha lokukhulelwa kudala ngokulambisa ebonakalayo, unako ukwenza umthambo entsonkothileyo elula:

• Khululeka kwi esitulweni (isihlalo kufuneka kwelinye icala) kwaye wenze squats ukukhanya, esasaza ngoxa imilenze zakhe. Ngoko isithende ubungafanelanga ngaphandle emgangathweni. Musa ukulibala malunga ngobuqhophololo kunye iyalibala of intshukumo.
• Yimani nkqo, iinyawo zakho zamagxa-ububanzi, izandla aliqhawule kummandla esifubeni kwaye ngamandla ucofe neentende kunye, ukuziva ukusebenza izihlunu pectoral. kufuneka wesundu Inspiratory yalugudla, uwukhuphe - ukukhokela brush kwicala esifubeni, ngaphandle ombane buthathaka.
• Ngaphandle kokutshintsha isikhundla sakhe, enze iintshukumo zangasese kumacala ahlukeneyo, ugobe amadolo kancinane.
• Hlala phantsi ngemilenze yakho bawela. Ukuqondisa umva ninduluke izandla zenu ukuze olova wachukumisa emgangathweni. Kwi Tsalani, phakamisa ngasekhohlo ebambene phezulu, kwaye umzimba ibheke ekunene, bekwayame entendeni isandla sakhe sokunene phezu emgangathweni. Kwi siphefumla, babuyele yokuqala. Lo msebenzi olwenziwa amaxesha ezi-5 kwicala ngalinye.
• Beka izandla zakho phezu isisu sakho, ukwenza Ukuphefumla nzulu. Kule ndlela yokuqala, ukuphefumla kuphela impumlo, eshiya ityesi elimisiweyo. Okwesibini - indimbane esifubeni kwi dude, eshiya esiswini yima. imithambo yokuphefumla Linikelwe ukuba kwenziwa yonke imihla, kanye ngemini. It uya kunifundisa ukuba aphefumle naxa ebeleka, yaye baya kuba phantse elula.

iseti ethile olulandelenayo emzimbeni nokuphefumla ubonelela ezintathu nganye. Iiklasi lonke ukumitha kwakho kuya kukunceda ukuba ugcine ifomu oomama abakhulelweyo uze uzale ngaphandle iingxaki kunye nobunzima.

Akuthandabuzeki ukuba, abafazi kufuneka soyise ezininzi nobunzima, iingozi kunye neengxaki zempilo. Yiloo nto kuphela ukwaliwa lokutya okuthandayo fast, ikofu eyomeleleyo okanye evuselelayo kusasa run! Kodwa utshintsho olukhulu kwindlela yabo yokuphila - akukho sizathu ukushiya ulonwabo ngumama. Yaye ngamana unayo ixesha elincinane kakhulu lokukhulelwa, kodwa zinetyhefu sele kunokuba ndidiniwe, ngokufuthi ezibuza malunga ezintathu yokuqala - eziliqela iiveki, yaye abazange ukumela ngokwabo unina nenkathalo. Nangona kunjalo, izwi yokuqala kuzalwa uya kukunika nanto ngaphezu uvuyo - uvuyo ngumama, nto leyo eya susa imvelaphi zonke izenzakalo yokukhulelwa.