Ukukhulelwa: Izinguquko ezi-5 okumelwe uzenze ekudleni kwakho manje

Uma njalo udla ukudla okunempilo nokunokulinganisela kahle, kungase kungadingeki ukuba wenze izinguquko lapho uthola ukuthi ukhulelwe. Nokho, iningi lethu aliphelele kangako. Uma abesifazane sebekhulelwe, esikudlayo kuvele kube nokubaluleka okusha.

Khulisa I-Fluid Intake ukuze kube nenhlalakahle yakho nobabili nengane yakho. Ubisi nejusi yimithombo emihle yemisoco, kodwa ungakhohlwa ukuphuza amanzi akho. Amanzi abalulekile ngezizathu eziningi ngesikhathi sokukhulelwa. Amanzi ayadingeka ukuze kukhiqizwe i-amniotic fluid. Lolu ketshezi luvikela ingane ngesikhathi sokukhulelwa futhi luhlale lushintshwa. Ukuphelelwa amanzi emzimbeni kungaholela ekusebenzeni ngaphambi kwesikhathi. Lesi esinye isizathu esihle sokufaka amanzi amaningi ekudleni kwakho.

 

Kumama, ukuhlala unamanzi amaningi kunezinzuzo ezimbalwa. Ukuhlala unamanzi amaningi kunganciphisa ukungakhululeki okuvamile kokukhulelwa, njengokugula kwasekuseni nokuqunjelwa. Uma uphelelwa amanzi emzimbeni, maningi amathuba okuthi uphathwe yizifo zomgudu womchamo. Abesifazane abakhulelwe kufanele bafake izingilazi zamanzi eziyisishiyagalombili ekudleni kwabo kwansuku zonke.

Khipha I-caffeine, Utshwala kanye Nogwayi ngempilo yengane yakho. I-caffeine isebenza njenge-diuretic futhi ingaba nomthelela ekuphelelweni kwamanzi emzimbeni. Uphuzo oludakayo lunomthelela ofanayo emzimbeni, okungenye yezimbangela ezibangela ukulengiswa. Ngaphezu kwalokho, utshwala bungaba nomthelela ekuphuphumeni kwesisu futhi kuholele ku-fetus alcohol syndrome kanye nemiphumela yotshwala bengane, okuyisimo esingathí sina, kodwa esiseyingozi.

 

Ugwayi awukulungele noma nini, kodwa uyingozi kakhulu ngesikhathi sokukhulelwa. I-nicotine entuthwini kagwayi icindezela imithambo yegazi, evimbela umoya-mpilo enganeni. Lokhu kungaholela ezinkingeni ezinjengokuzalwa kusenesikhathi, ukuphuphunyelwa yisisu, ukugqashuka kolwelwesi ngaphambi kwesikhathi, ukuzalwa okunesisindo esiphansi kanye nokuzala ngaphambi kwesikhathi. Ngokwezibalo ze-US Public Health Service, uma bonke abesifazane abakhulelwe bengayeka ukubhema ukubeletha kungancipha ngamaphesenti angu-11 nokufa kwezinsana ngo-5%. Ukuze uthole okwengeziwe ngezingozi zokubhema namathiphu okuyeka: http://www.marchofdimes.com/professionals/14332_1171.asp

Khetha Ukudla Okunempilo kokubili ukudla nokudla okulula. Ukudla okunempilo nokunomsoco kuzonikeza ingane yakho umsoco odingekayo ukuze ikhule ngendlela efanele. Ngaphezu kwalokho, ukudla ukudla okulinganiselayo kungasiza ekunciphiseni ingozi yezinkinga ezithile ezingase zihlotshaniswe nokukhuluphala ngokweqile, njenge-pre-eclampsia nesifo sikashukela sokukhulelwa. Abanye besifazane bathola imizwa yabo kanye nokugula kwasekuseni kuthuthukiswa ngokudla okunempilo.

 

Ukudla okunomsoco kufanele kufake imisoco ehlukahlukene. Ama-carbohydrate ayinkimbinkimbi, izithelo nemifino emisha, amaprotheni, i-calcium ne-iron ngezinye zezakhamzimba okufanele zifakwe ekudleni kwakho. Ukugcina idayari yokudla kwakho kungakusiza uma unenkinga yokulandelela imisoco ekudleni kwakho. Ukuze uthole ulwazi olwengeziwe mayelana nokudla ongakufaka ekudleni kwakho bheka http://www.pregnancy-info.net/nutrition.html.

Folic Acid iyisakhi esibalulekile ekuqaleni kokukhulelwa. I-folic acid iye yaboniswa ukunciphisa ingozi yokukhubazeka kwe-neural tube, njenge-spina bifida. Amavithamini okukhulelwa aqukethe i-folic acid futhi ikhona ekudleni okuthile. Ijusi yewolintshi, i-broccoli, isipinashi, amantongomane kanye ne-asparagus iqukethe i-folic acid. Okunye ukudla, okufana nesinkwa nokusanhlamvu manje sekuqiniswe nge-folic acid. Ukukhubazeka kwe-neural tube kwenzeka ekuqaleni kokukhulelwa, ngakho-ke uma uzama ukukhulelwa, kuwumqondo omuhle ukwandisa ukudla kwakho kwalesi sakhi esibalulekile.

 

Okungenhla kuyiziqondiso nje ezijwayelekile, hlala uthintana nochwepheshe wakho wezempilo ngaphambi kokwenza izinguquko ngenkathi ukhulelwe, ikakhulukazi uma unesifo.