Yokuthathu Okokuqala - singemaviki lange eminingi kangaka? Nutrition in senyanga yokuqala

izindaba ejabule noma edumele ukukhulelwa, kaningi owesifazane fumana wakuzuma njengoba nje ebamba isisu kwenzeka kuneNingizimu umama okhulelwe ifunda ngakho. Okwamanje lapho ekugcineni uyaqaphela yokuthi umama esizayo esiswini sakhe kakade ngenkuthalo obumba izitho ezincane, izinhlelo, isakhiwo kanye nokuvela ukubukwa ingane. Nkathi ngokuthi senyanga yokuqala sokukhulelwa. Kule ndaba kuphakama umbuzo: "Lo senyanga yokuqala - yindlela abantu ababona ngayo amasonto?" Yini okufanele badle kusaqalwa nendlela yokubhekana ne toxicosis "olukhulu nolwesabekayo '? Izimpendulo zale mibuzo neminye ephathelene senyanga yokuqala sokukhulelwa, ku-athikili yethu.

Kumiswa umbungu - zokukhokha nezinsongo

A sokukhulelwa evamile ihlala mayelana okhulelwe umama 40 amasonto (3 imigomo). Phakathi nalesi sikhathi, i-ngqamuzana elincanyana, kancane kancane nokuthuthukisa, aphethwe ngendlela zayo zokuqala kanzima - kusukela iqanda eselivundisiwe ukuze umbungu ukuba umuntu ekugcineni. amasonto 40 unina efukamela nenhlalakahle esizayo ubani balungiselela ukuphila ezimele. Ngaziphebeza izigaba zokuqala zokukhulelwa kukhona isenzakalo esibalulekile ngekusasa ingane - yakha zonke izitho ezibalulekile. Ngakho-ke, umbuzo senyanga yokuqala - amasonto amaningana, akabuzi ngenxa yelukuluku engenzi lutho, kodwa ukuqinisekisa ukuthi zonke izimo ezijwayelekile sokukhulelwa.

Senyanga yokuqala ibizwa ngokuthi inkathi kusukela ngosuku lokuqala lokugcina esikhathini kuya ekupheleni kwamasonto angu-12. Le nkathi kubhekwa siyisinqumo esinzima kunazo zonke empilweni kwabesifazane, ikakhulukazi labo abakhetha injabulo umama okokuqala. Futhi ayingozi kakhulu ngokuya khona kwesihogo yangempela usongo yisisu ngenxa ukungalingani hormone, umama zofuzo nezifo immunological, izifo banal, ukuba khona pathologies, kwezinso kule nokwakheka kwezitho zobulili nezinye kwezinso.

Ngezindlela zokubhekana nempilo ebuthaka

1 yokuthathu libhekene kabusha asebenzayo i umzimba kanina esizayo. Isici esiyinhloko le nkathi - ukwanda egazini progesterone hormone okuthiwa kubalulekile-embryo yoke, kodwa kungabangela kabi ngesimo abakhulelwe isiyezi, ubuthakathaka, ukuqunjelwa kanye ubuthi. izinguquko Inevitable nangaphandle: nokwanda okuphawulekayo esifubeni, ukubukeka ubudala izindawo, ukulahlekelwa isisindo ngenxa ubuthi. Ukukhathala, ukozela, ukucobeka, ukushintshashintsha kwemizwelo, ukuvuvukala - izimpawu ezivamile ekukhulelweni ekuseni. Ngaphezu kwalokho, ungase uhlangabezana nezinkinga ezifana ukuchama kaningi, inkwethu, yokufikelwa nohudo, ukucanuzela kwenhliziyo nokuhlanza.

Okufanele ukwenze ezimweni ezinjalo? Zama ukuhamba kaningi, siphuza neziphuzo kakhudlwana (7-8 izibuko usuku), ukudla ngendlela efanele (okwengeziwe ngale ngezansi), ihlabe ikhefu izikhawu eziningana emsebenzini, ukwenza iqoqo ekhethekile umzimba futhi ulungise uqobo imizwelo eyakhayo kuphela.

"I elikhulu nelesabekayo ', noma kanjani ukubhekana toxemia e senyanga yokuqala?

Toxemia - lomkhuba ezingemnandi kakhulu ingane esindayo, kubangelwa ukushintsha kwama-hormone umusa unina. Yena kuhambisana, njengoba umthetho, isicanucanu, ukuhlanza, ubuhlungu bekhanda, ukukhathala, ukungabekezelelani ukuba iphunga elithile. Wonke umuntu wesifazane uyaqhubeka ehlukile: abanye behlupheka toxemia yonke inkathi yokukhulelwa, kuyilapho abanye kubonakala kancane kuphela. Nokho, lona wamuva bajabule ekuseni khulu. Ngokusho odokotela, kulapho ekuseni ukugula okwakuhlalwa kuzo lapho kusaqalwa, kubalula ukuqhubeka ukukhulelwa olwengeziwe.

Indlela yokubhekana toxemia e senyanga yokuqala? Landela imiyalo elula:

• ubuthongo elizolisayo (amahora 7-9).
• emoyeni avamile fresh (kungesiwo wedwa).
• Ukudla ukudla amancane izikhathi eziningana ngosuku.
• Ukuhlafuna njalo (amantongomane, izithelo ezomisiwe, ama-aphula, ama-crackers).
• ukudla Ukudla ocebile amaprotheni (ubhontshisi, imbewu, ubisi, inhlanzi, inyama), i-calcium (nemikhiqizo yobisi, iklabishi, isinkwa).
• Zezinsiza liquid-semi ketshezi ukudla, imifino kanye nezithelo.
• lamanzi esiphethu ukuphuza, cranberry juice, noma orange juice, itiye lemon, akhiphe Mint.
• Thatha amavithamini yeqembu B.

izenzo ezilungile

Omama abaningi abalindele ukuba abuze imibuzo ngalokho udinga isikhathi ukwenza, bangaya kuphi ukuze bathole izeluleko (kunina, udokotela, nomngane onokuhlangenwe nakho noma amaziyo ugogo), nokuthi ingabe ukuba babe bhalisiwe ekukhulelweni ekuseni. Esikhathini sokuqala senyanga kwesisu wesifazane cishe ezingabonakali, kodwa akusona isizathu ukulahla ngosizo udokotela. Joyina emtholampilo emzini wakhe noma ibhaliswe ku emitholampilo yangasese kufanele kube kungakadluli kokuphela kwesikhathi, bephumelele ukuhlolwa ezidingekayo kwegazi, umchamo, swabs wenze ultrasound. Ngaphezu kwalokho, ungakwazi ibhekane Ukuhlolwa kokubeletha (ultrasound neluhlolo kwamakhemikhali), lapho ukuhlonza ingozi futhi kwezinso ekuthuthukisweni kwe-fetus.

Usongo lwezigebengu kwesisu - Izimbangela Nezingozi izinyathelo

Njengoba kushiwo ngenhla, senyanga yokuqala eziyingozi ephezulu ngokuya isisu nokuguqulwa. Imvamisa ezinjalo 10-20%. Ukukhipha isisu izimbangela kungaba:

• isizinda kwama-hormone (ezingeni eliphansi progesterone egazini kanye nabanye.).
• Izifo ezithathelwanayo nezenhliziyo acute ukuvuvukala kanye nezitho zangasese. Esimweni sokuqala - ke ureaplasmosis, chlamydia, mycoplasmosis, cytomegalovirus, trichomoniasis, herpes igciwane. In the yesibili - rubella, umphimbo obuhlungu, umkhuhlane, appendicitis, pyelonephritis, inyumoniya. Izizathu ukukhipha izisu - lokushisa eliphezulu, umoya-mpilo indlala, ukudakwa.
• kwezinso bofuzo nesitho sangasese isifo futhi, ngenxa yalokho, ekuhlulekeni komzimba ukuze abantwana.
• Trauma (waphuka, nemivimbo, ukuxukuzeka yomzimba, nokunye.).
• Ukudla okungafanele ngesikhathi sokukhulelwa ekuseni.
• iziyaluyalu Neuropsychiatric (ukucindezeleka okunzima, ukucindezeleka).
• izifo kukamama esizayo (umfutho wegazi ophakeme, isifo senhliziyo, isifo sikashukela, pyelonephritis).
• Izejwayezi ezimbi (ukubhema, ukusebenzisa kabi utshwala).
• Pereutruzhdenie, umsebenzi okhandlayo, izimo abampofu yokusebenza.
• reception engalawuliwe imithi eziqine.

Lapho uqala kwesisu ukopha waphawula, ubuhlungu acute esiswini. Ukopha bungaba bufushane, eside, imvamisa, kancane obonakalayo, nobuhlungu - abanamandla nababuthaka. Ngo iyiphi yalezi zimo, kufanele uxhumane nodokotela ngokushesha.

Kulokhu, umbuzo senyanga yokuqala - kungcono bangaki amasonto, kubalulekile, njengoba kwakunjalo kule nkathi ingozi ukukhipha izisu.

abela

Ukukhulelwa kuletha izinguquko eziningi ekuphileni kwezinceku umama okhulelwe - enendawo ukulahla izingubo Friend, High Heels, ukudla insalubrious futhi imikhuba emibi - lutho ezingase zilimaze impilo yengane. Lokubaluleke kakhulu ngesikhathi sokukhulelwa has a yokudla efanele, okuyinto siyahlukahluka ngamunye trimesters ezintathu. Lapha omama angacela senyanga - njengoba kuba amasonto noma izinyanga? Omunye senyanga singemaviki lange-12 noma ezingu-3. senyanga ngayinye - Usuqhubekile eqakathekileko yokuthuthukisa i-embryo, edinga ukunakwa ekhethekile ngokohlelo lokuhlelwa ukudla, nokuhlolwa odokotela kanye nemsebenti lotsintsa umtimba.

Ngokuphathelene nokudla kwesokudla, bese uya kwi ukudla okunempilo nokunomsoco, bathi ukubhema, utshwala nezidakamizwa ezithile: Standing namanje phakathi ukuhlela sokukhulelwa "Cha!". Nokho, ezimweni eziningi, iqiniso isisu uba kwenzeka isenzakalo esingalindelekile esashintsha, ngakho odokotela belulekwa ukuba banake ekudleni kwakho e senyanga yokuqala.

Yini futhi kufanele kube khona?

Umbono okwandile ukuthi umama okhulelwe kufanele adle amabili, ngokushesha bethulula esiqandisini izitolo kanye ukudla konke kuza kunika (noma kunalokho, ngaphansi amazinyo) - iphutha. Nutrition in senyanga yokuqala kufanele yenziwe izakhi eziyinkimbinkimbi, hhayi kilojoule. Kunconywa ukuthi ubeke umkhawulo ukusetshenziswa of inyama ethosiwe, inhlanzi (esikhundleni sazo izitsha abilisiwe), ukudla okunamafutha kanye confectionery. Ivunyelwe imikhiqizo anosawoti omuncu (ukhukhamba, iklabishi, inhlanzi) e ukulinganisela. Zama ukweqa kwasemini noma kwasekuseni, ukudla kwakusihlwa kalula kwenziwa. Ngokuvamile, kufanele udle izikhathi 4-5 ngosuku in izingxenye ezincane.

Ekudleni owesifazane owayezithwele senyanga yokuqala libukeka kanje:

• ibhulakufesi Okokuqala: izithelo, ukukhonza wokudla, ubhontshisi ibhotela. Kufanele imumathe 30% okuqukethwe Imininingwane caloric ukudla nsuku zonke.
• Lunch (amahora 2-3): 1-2 izithelo noma izithelo isaladi, Iqanda izaqheqhe. Calorie okuqukethwe - 20%.
• Isidlo sasemini: inkukhu, inyama yenkomo noma nemifino umhluzi, inyama abilisiwe, okusanhlamvu, isaladi (yemifino noma izithelo). Isidlo sasemini kuhlanganisa 40% of kilojoule.
• Dinner: inhlanzi, inyama, ubhontshisi, amazambane abondiwe, izithelo, ehla (akukho bakhonze ezingaphezu kweyodwa). Calorie okuqukethwe - 10%.
• Ngaphambi kokulala Kunconywa 3-4 amaqanda qanda, ingilazi kefir, yogurt.

ukudla okunempilo

Ukudla okunomsoco ekukhulelweni ekuseni kuhlanganisa kuphela imikhiqizo ewusizo kakhulu aqukethe amaprotheni (inyama, inhlanzi, imikhiqizo yobisi, okusanhlamvu, imifino). High izinga amaprotheni futhi ama-amino acid adingekayo by umama okhulelwe, lapho kefir, yogurt, cottage shizi noshizi. Ukwanelisa isidingo umzimba ukuze carbohydrate kungaba ukudla okune-fibre - ngomphefumulo okusanhlamvu nesinkwa, amajikijolo, imifino, izithelo. Kuyinto efiselekayo yokudla yemifino amafutha - sunflower, corn kanye lamafutha eminqumo. Ukudla kufanele kube nuts samanje, izithelo ezomisiwe, pasta yogurt.

Kunconywa ukuba ngokuphelele uyeke utshwala, itiye semi eqinile, ikhofi osheshayo kanye nokudayisa ukudla okungabizi. Ebilisiwe ikhofi, amaswidi kanye usawoti avunyelwe, kodwa izinto eziningi ezincane. Uma owesifazane ekukhulelweni ekuseni uzimisele udle lime, ubumba, wokulinganisa, usawoti kanye nezinye 'izinto esimangalisayo "- lokhu kubonisa ukuntula calcium emzimbeni. Ukudla ezimweni ezinjalo kokubuyekezwa futhi uzozijayeza imikhiqizo calcium-equkethe, kanye ukuthatha ekhethekile Vitamin izakhiwo.

amavithamini

Eminyakeni yokuqala ukusetshenziswa okuphoqelekile okwenziwa ezikhungweni amavithamini ngoba ukukhula nokuthuthuka evamile umbungu. Kukhethwa ethile amavithamini namaminerali eziyinkimbinkimbi kungcono ukuphathisa udokotela ubani imithi kahle ukuthi kuyadingeka ukuze umama esizayo ngalesi sikhathi. Ngokuvamile, abesifazane abaningi bayantuleka vitamin B.

amavithamini Ubalulekile senyanga yokuqala, lapho umzimba udinga:

• Ikhaya Labangcwele - ukwakheka kwezitho obonayo, skeleton, ukuzinza wokukhula kwengane esiswini.
• Magnesium, vitamin E - kuncishiswe ingozi yisisu.
• Folic acid, i-zinc, ithusi - ayadingeka ukuze avimbele yokulimala kwengane.
• Amavithamini B - neqhaza ekuthuthukiseni evamile fetus, umzimba kamama ukuvikela ezifweni futhi ukwehluleka sokukhulelwa, lula toxemia.
• Vitamin C - kuqinisa amasosha omzimba futhi inhliziyo umama ingane.
• Vitamin PP - inikeza yeselula kwezimila ingane futhi kunciphisa ingozi ngeziphambeko ukuthuthukiswa.
• Vitamin D ne-calcium - obumba skeleton, amazinyo, amathambo izicubu baqinise isitsha izindonga.

Isimo main lapho ukuthatha Vitamin izakhiwo - Ungeqisi it ne amalungiselelo futhi uthathe kubo kuphela kadokotela.

ukuvivinya umzimba

Esokuqala amasonto 14 zokuphila - eliyingozi kakhulu umbungu. Kulesi sigaba, abesifazane kumele inciphise umsebenzi futhi ukulahla umsebenzi kwabo okukhulu, njengoba noma iyiphi esishubile imisipha besisu, ezifana cindezela, kungaholela yisisu. Nokho, senyanga yokuqala sokukhulelwa, umama okhulelwe nje kudingeka ukuphefumula izivivinyo, hip umsebenzi futhi i-yoga.

Njengoba isisu ekukhulelweni usaqala kancane ebonakalayo, ungakwazi ukwenza umsebenzi eziyinkimbinkimbi elula:

• Lean emuva esihlalweni (esihlalweni kufanele kube ngakolunye uhlangothi) wenze squats ukukhanya, esakaza ngenkathi imilenze yakhe ngaphandle. Isithende ngakho akufanele eze phansi. Ungakhohlwa mayelana olubushelelezi nokwephuza ukunyakaza ngokukhululekile.
• Qondisani, nezinyawo zenu ehlombe-ububanzi ngaphandle, izandla phusha endaweni kwesifuba futhi aphendule ngomfutho ucindezela izintende ndawonye, ukuzizwa ukusebenza kwemisipha pectoral. entendeni Inspiratory kudingeka ngawakhamela, exhale - ukuqondisa shayela bebheke esifubeni, ngaphandle kuyadamba voltage.
• Ngaphandle kokushintsha isikhundla sakhe, ukwenza ukunyakaza kwezitho zangasese bacondze etindzaweni letehlukene, amadolo kancane insaliwe.
• Hlala phansi ngemilenze yakho zihlangene. Qondisa emuva yakho bese uyisusa izandla zakho ukuze kancane wathinta phansi. On the donsa, lift kwesokunxele ingalo phezulu, futhi umzimba esitshekile kuya kwesokudla, ukuncika entendeni yesandla sakhe sokunene phezu phansi. On the exhale, ukubuyela ukuqala isikhundla. Ukusebenzisa wenziwa izikhathi okungenani 5 ohlangothini ngalunye.
• Beka izandla zakho phezu esiswini sakho, okwenza Donsa. Ngo indlela yokuqala, ukuphefumula kuphela ngokusebenzisa ikhala, kusale esifubeni esinqunyiwe. Esesibili - the ugonyuluka esifubeni ogqozini, ephuma esiswini izimele. Sikhishwe ukuphefumula umzimba kwenziwe nsuku zonke, kanye ngosuku. It okunje kuyokusiza ukuba ufunde ukuphefumula ngesikhathi sokubeletha, futhi bayoba cishe kobuhlungu.

iqoqo elithile umzimba kanye ukuphefumula kuhlinzekelwe senyanga ngayinye. Amakilasi kulo lonke ukhulelwe kuzosiza ukugcina ifomu omama abakhulelwe futhi ubelethe ngaphandle yezinkinga nobunzima.

Ngokungangabazeki, abesifazane kufanele unqobe abaningi nobunzima, izingozi nezinkinga zempilo. Lokho kuphela ukulahlwa ukudla ozithandayo okusheshayo, ikhofi eqinile noma ekuseni run akhuthazayo! Kodwa ngenxa yalolu shintsho olukhulu endleleni yabo yokuphila evamile - hhayi isizathu ukuba ayiyeke le injabulo ngokuba umama. Futhi kungenzeka une isikhathi esincane kakhulu ukukhulelwa, kodwa ubuthi kakade kunalokho neligwadulekile, ngokuvamile ezibuza ngalokho senyanga yokuqala - amasonto amaningana, futhi akazange amelela ngokwawo Umama onakekelayo. Nokho, ukukhala lokuqala olusana uzokunika ongenakuqhathaniswa kuka injabulo - injabulo yakhe yokuba umama, oyosusa ngemuva zonke vicissitudes yokukhulelwa.