Unganciphisa kanjani isisindo esikhathini sokubeletha
-Delile
- 1. Ukudla okunempilo
- 2. Ukuzivocavoca umzimba
- Ukudla kwesisindo se-Postpartum
- Uzokwazi nini ukudla ukudla okunomkhawulo?
Ukudla kwangemva kokubeletha kufanele kube nokunotha oketshezi, okusanhlamvu okuphelele, izithelo, imifino, inhlanzi, ubisi nemikhiqizo yobisi ngoba lokhu kudla kunothile ngomsoco ozosiza umama omusha ukuthi abuyele esimeni ngokushesha, futhi akwazi ukuphendula kuzidingo zamandla zokuncelisa.
Ukudla kwesisindo sangemva kokubeletha kufanele kulinganiswe, njengoba ukudla okunomkhawulo kungaphazamisa ukululama kowesifazane kanye nokukhiqizwa kobisi lwebele. Ngakho-ke, ukwehla kwesisindo kufanele kube ukukhathazeka ezinyangeni eziyisithupha zokuphila kwengane. Kuze kube yileso sikhathi isisindo kufanele sehliswe ngokwemvelo, ikakhulukazi ngosizo lokuncelisa.
1. Ukudla okunempilo
Ngemuva kokubeletha kubalulekile ukuthi owesifazane agcine ukudla okunempilo futhi okunempilo ukuze angagcini nje ngokuthuthukisa impilo yengane, kepha futhi nokugcina impilo yakhe nokuthanda ukunciphisa umzimba ngakho-ke, kubalulekile ukufaka ukudla okunothile empilweni yansuku zonke kumaminerali, amavithamini nensimbi. Ngakho-ke, kunconywa ukuthi abesifazane banikeze ukuthanda ukudla okuphelele, izithelo, imifino nemidumba, ngoba bacebile ngezakhamzimba futhi kusiza ukugcina impilo yamathumbu.
Kubalulekile futhi ukuthi abesifazane banciphise usawoti ekudleni kwabo kwansuku zonke futhi bagweme ukudla okunamafutha noshukela, njengoba ngaphezu kokuphazamisa inqubo yokwehlisa isisindo, kungaholela nasekukhiqizeni igesi kanye ne-colic enganeni.
Ngaphezu kwalokho, kubalulekile ukuthi uphuze uketshezi oluningi emini ukuze ugcine umzimba wakho unamanzi amaningi, ulwe nokugcinwa koketshezi futhi uthande ukukhiqizwa kobisi lwebele, futhi kubalulekile ukuthi abesifazane bakunakekele futhi bakukhuthaze ukuncelisa ibele, ngoba nakho kuneqhaza ukuncipha kwesisindo ngemuva kokubeletha. Funda ukuthi ungondla kanjani owesifazane ngesikhathi sokuncelisa.
2. Ukuzivocavoca umzimba
Umkhuba wokuzivocavoca umzimba ngemuva kokubeletha nawo kubalulekile ukusiza ekwehliseni isisindo somzimba, futhi kubalulekile ukuthi owesifazane abuyele ekuzivocavoca umzimba ngemuva kokukhululwa kukadokotela, okuvame ukwenzeka cishe emasontweni ayisithupha ngemuva kokubeletha.
Ngakho-ke, ukuze uthande inqubo yokwehlisa isisindo, kubalulekile ukuthi owesifazane enze izivivinyo ze-aerobic futhi ukuze aqinise imisipha, ikakhulukazi isisu, futhi, ngaleyo ndlela, alwe ne-flabbiness. Kunconywa ukuthi owesifazane ahambisane nochwepheshe wemfundo yezomzimba ukuze ukuqina kokuzivocavoca kuthuthuke futhi, ngenxa yalokho, izingqinamba ngemuva kokubeletha zingagwenywa. Ezinye izivivinyo ezingakhonjiswa yilezi:
- Ukuphakama kwe-Hip: owesifazane kufanele alale phansi isisu sakhe sibheke phezulu futhi agobe amadolo, aphumule izinyawo phansi futhi izandla zakhe azibeke okhalweni. Bese, uphakamise isinqe, uvule imisipha yesifunda se-pelvic bese ubuyela endaweni yokuqala, ulawula ukunyakaza;
- Ibhodi: ukwenza ipulangwe, owesifazane kufanele aqale alale phansi, ngesisu phansi, bese ephusha phansi, esekelwa ngezandla nezinzwani, egcina isisu sakhe sinenkontileka;
- Ukukhahlela: ngezindololwane zakho namadolo akho phansi, phakamisa umlenze owodwa phansi uye ezingeni le-hip, uwugcine ugobile, bese ubuyela endaweni yokuqala elawula ukunyakaza.
Lezi zivivinyo kufanele zenziwe cishe izikhathi ezi-2 ukuya kwezi-3 ngeviki futhi uma kuhlangene nokuhamba, ukugijima, ama-pilates noma i-yoga, ngokwesibonelo, kungenzeka ukuthi ulahlekelwe ama-calories amaningi futhi wehlise isisindo ngokushesha okukhulu.
Ukudla kwesisindo se-Postpartum
Ithebula elilandelayo libonisa inketho yemenyu yezinsuku ezi-3 yokwehlisa isisindo ngendlela enempilo ngemuva kokubeletha:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Ama-pancake ama-banana nama-oat ama-2 ane-1 ithisipuni yoju nezithelo ezisikiwe noma ngezicucu ezi-2 zikashizi omhlophe + nepheya elilodwa | 1 inkomishi ye-oatmeal nesinamoni + 1 ithisipuni yembewu ye-chia + 1/2 inkomishi yezithelo | Amaqanda ama-2 aqhekeziwe anyanisi oqoshiwe notamatisi + izingcezu ezi-2 zesinkwa esithosiwe + nejusi le-1 lemvelo le-orange |
| Isidlo sasekuseni | Ibhanana eli-1 eliphakathi lisikiwe phakathi futhi lafudunyezwa ku-microwave amasekhondi ama-3 (bese ufaka isinamoni elincane) | Imbiza engu-1 ye-gelatin engenashukela | 1 inkomishi (200 ml) ijusi le-watermelon elingenashukela + 1 iphakethe likasawoti kanye ne-cracker yamanzi enoshizi omhlophe |
| Isidlo sasemini / isidlo sakusihlwa | I-140 g ye-tuna egosiwe + 1 inkomishi yamazambane acubuziwe + 1 inkomishi kabhontshisi oluhlaza ngezinqathe eziphekiwe nethisipuni elilodwa lamafutha omnqumo + 1 tangerine | I-turkey fillet engu-1 + 1/2 inkomishi yelayisi elinsundu + 1/2 inkomishi ye-lentil + 1 inkomishi ye-ulethisi, i-arugula, isaladi utamatisi no-anyanisi, okunongwe ngethisipuni elilodwa lamafutha omnqumo, uviniga nentshebe encane | Izipuni eziyi-4 zenyama yenkomo kutamatisi isosi enama-noodle e-zucchini + 1 inkomishi yesaladi yesaladi enezinqathe ezigayiwe nommbila okunongwe ngesipuni esingu-1 samafutha omnqumo neviniga + 1 ucezu lwekhabe |
| Isidlo sasemini | I-150 mL ye-yogurt enenkomishi engu-1/2 yezithelo ezisikiwe | 1/2 indebe ye-muesli cereal + 240 mL ubisi lwe-alimondi | Isilayidi esingu-1 sesinkwa se-rye sihambisana nocezu olu-1 noshizi + izingcezu ezi-2 ze-avocado. |
Inani elifakiwe kwimenyu liyahluka kuye ngobudala, umsebenzi womzimba nokuthi ngabe owesifazane unaso yini isifo, ngakho-ke, okuhle ukuthi kuboniswane nodokotela wezokudla ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla okunempilo olufanele izidingo zakhe kuchazwe kabanzi. Ngesikhathi sokuncelisa, ukuncipha kwekhalori kuyanda futhi, ngakho-ke, ukuqondiswa kochwepheshe kubalulekile.
Uzokwazi nini ukudla ukudla okunomkhawulo?
Endabeni yabesifazane abancelisayo, kubalulekile ukulinda okungenani izinyanga eziyisithupha ukuze kuqale ukudla okunomkhawulo, ngakho-ke umzimba uzolinganisela ngokwengeziwe kumahomoni futhi ukukhiqizwa kobisi lwebele ngeke kuphazamiseke.
Ukwehla kwesisindo ngemuva kokubeletha akulula, kuba nzima kakhulu kulabo mama abangakwazanga ukuncelisa ibele ngesizathu esithile. Kulezi zimo, umama angadla imingcele ethe xaxa ngaphambi kwezinyanga eziyisithupha.
Bheka amathiphu amaningi kule vidiyo elandelayo yokwehlisa isisindo ngemuva kokubeletha:
Okuthunyelwe Okudumile
UNicardipine
