Zakudya pambuyo pa mimba: miyezi 12 kuti mubwererenso mzere

Kuwonda pambuyo pa mimba: momwe mungachepetsere thupi bwino

Mwezi woyamba: Yambitsaninso mabatire anu mutabereka

Dr. Laurence Plumey *, yemwe ndi katswiri wa kadyedwe ka zakudya, anachenjeza kuti: “Koma panopa si nthawi yoti tizidya. Koposa zonse, muyenera kuchira ndi kuzolowerana ndi kamvekedwe kanu katsopano ngati mayi watsopano, podya zosiyanasiyana komanso zathanzi. Idyani masamba okwanira, ali ndi ma antioxidants ambiri omwe amapangitsa kuti musavutike kukana kutopa komanso kupsinjika. Ndipo ali ndi mphamvu yokhutitsa, yabwino kwa kugwa kwa njala yayikulu. Pachakudya chilichonse, sankhani mapuloteni, zowuma, makamaka zodzaza (mpunga, pasitala, mkate) zomwe zimapereka mphamvu. Ndipo kubetcherana pazatatu kapena zinayi zamkaka patsiku, makamaka ngati mukuyamwitsa, chifukwa chosowa chanu cha calcium chikuwonjezeka ndi 30%. Komanso, poyamwitsa, ndikofunikira kubisala zakudya zanu kuti mupewe zofooka. Ngati chakudya sichikwanira, thupi lanu limagwiritsa ntchito nkhokwe zake kuti zitsimikizire kuti mkaka wa m'mawere uli ndi ubwino wake. Ndi inu, kutopa kwambiri kwa kiyi. Komanso kubetcherana pa omega 3 yomwe imathandiza kupewa kusokoneza maganizo. Idyani supuni ya mafuta a rapeseed patsiku ndi nsomba zamafuta (sardines, salimoni, makerele, etc.) kawiri kapena katatu pa sabata. Imwani malita 2 a madzi patsiku. Ndipo ngati mukulakalaka, idyani zokhwasula-khwasula m'mawa ndi / kapena masana (yoghurt, mkate wophikidwa pang'ono, etc.).

Kuyambira wachiwiri mpaka mwezi wa 2: Kuwonda pambuyo pobereka

Ngati mwatopabe kapena mukupitiriza kuyamwitsa, musadye chakudya, apo ayi mudzakhala wotopa kwambiri. Kumbali inayi, pitirizani kusamalira zakudya zanu kuti mubwezeretsenso nokha, kuchotsa mapaundi angapo kapena kuti musatenge zambiri. Ngati muli olimbikitsidwa, mutha kuyamba kuwunikanso zakudya zanu, osapita pansi pa 1 zopatsa mphamvu patsiku. Ndipo ngati mumadya zakudya zowuma tsiku lililonse kuti mukhale ndi mphamvu, 500 mpaka 3 mkaka kuti musasowe kashiamu ndi mafuta (mafuta a rapeseed, etc.) kwa omega 4. Kuti musangalatse, dziwani kuti kuyamwitsa kwa miyezi itatu mumajambula mafuta omwe amasungidwa pa nthawi ya mimba, makamaka omwe ali m'chiuno. Ngati mwasiya kuyamwitsa, ndi bwino kudikira mpaka matewera abwerere kuti muyambe kudya, nthawi zambiri miyezi iwiri mutabereka. Malingana ngati kagayidwe kanu kagayidwe kake sikanabwerere mwakale, kumakhala kovuta kwambiri kuti muchepetse thupi.

Mulimonsemo, musanayambe kudya, khalani ndi nthawi yoganizira. Ndikofunikira kudziwa chifukwa chake tikuwonjezera kunenepa komanso chifukwa chake tikufuna kuchepetsa thupi, kudzilimbikitsanso kwa miyezi yambiri. Ngati simungathe kuchita nokha, kapena mwayesapo zakudya zambiri, lankhulani ndi katswiri wa zakudya. Kenako, khalani ndi cholinga choti mukwaniritse. Ndizotheka kuyambiranso kulemera kwanu komwe munali ndi pakati, pokhapokha mutawonda kwambiri. Koma tiyenera kuvomereza kuti zimatenga nthawi. Kuyenda koyenera: kutaya 1 mpaka 2 kg pamwezi.

Ndikwabwino kupewa zakudya zoletsa kapena zosakwanira, monga kudya zakudya zomanga thupi kapena kusala kudya. Mutha kukhala otopa ndipo zimakhala zovuta kuzigwira pakapita nthawi, ndi chiopsezo chowonjezera kulemera pambuyo pake. "Kubetcherana pazakudya zomwe zimakuyenererani komanso zomwe zimakutetezani nthawi yosangalala," akutero Laurence Plumey. Ili ndiye mfundo ya njira yomwe ndapanga: kupanga zakudya zopatsa thanzi komanso zosiyanasiyana, kuti musakhale ndi zofooka kapena kukhala ndi njala pakati pa chakudya ”. Mwachitsanzo, m'mawa, 0% mkaka wamba (yoghurt kapena kanyumba tchizi) ndi zipatso zatsopano zodulidwa kuti zikhale zotsekemera, ndi 40 g wa mkate wathunthu (2 magawo) kapena 30 g wa muesli ndi theka la mkaka. skimmed (yamba kutsanulira mkaka mu mbale, kenako chimanga, kupewa kuwonjezera kwambiri). Masana, gawo la nyama yowonda (nkhuku, ng'ombe yowotcha, veal, ham, etc.) kapena nsomba kapena mazira. Zamasamba zopanda malire ndi zakudya zowuma (zosapitirira 70 g, zofanana ndi supuni 2 zikaphikidwa) kapena chidutswa cha mkate. Kwa mchere, mkaka ndi chidutswa cha zipatso. Monga chotupitsa chamadzulo: mkaka kapena chidutswa cha zipatso kapena amondi wodzaza dzanja. Madzulo, ngati mukufuna, nyama yaing'ono kapena nsomba kapena mazira ndi masamba, koma palibe zakudya zowuma. Dr Laurence Plumey akuwonjezera kuti: "Kudya kuwala usiku ndiye chinsinsi cha kuchepa thupi. Khalani ndi chidutswa cha chipatso cha mchere. Pazonse, ichi ndi chakudya cha 1 calorie. Onjezani ku chakudya chimodzi, supuni ya mafuta a rapeseed kapena mtedza, ndi batala wochepa kwambiri pa mkate wanu (osakwana 200 g) kapena supuni ya tiyi ya zonona pamasamba anu. Kuti muwongolere mbale, gwiritsani ntchito zokometsera ndi zitsamba zonunkhira, kondani nyama ndi nsomba zabwino, zipatso ndi ndiwo zamasamba, zokometsera zapanyumba ...

Kuyambira pa 5 mpaka mwezi wa 9: Kuonda ndi kusunga malingaliro abwino

Kodi zotsatira zikuchedwa kubwera? Kaoneninso katswiri wodziwa za kadyedwe, kusintha pang'ono ndikofunikira. Zingakhalenso chizindikiro choti mupite kukayezetsa magazi. Mwachitsanzo, ngati chithokomiro chanu sichikuyenda bwino, simungathe kuonda ndipo mukhoza kunenepa ngakhale mutayesetsa. Tsopano ndi nthawi yoti muyambenso kuchita masewera olimbitsa thupi. Masewera amathandizira kuwotcha ma calories ndikulimbitsa chiwerengerocho. Kuti mukhale olimbikitsidwa, sankhani zochitika zomwe mumakonda kwambiri: yoga, pilates, kuyenda ...

Zabwino kudziwa, mudzayambanso kulemera pang'ono poyambira, izi ndizabwinobwino. Izi ndichifukwa choti mumamanga minofu ndipo imalemera kwambiri kuposa mafuta. Musataye chilimbikitso ndikupitiriza kusuntha. "Ponena za ma calories, munayamba ndi chakudya cha 1 calorie," akutero Dr. Laurence Plumey. Ngati mwataya thupi, ndipo mukufuna kudya zakudya zambiri zowuma, mutha kupita ku 200 calories. »Motere, onjezerani kuchuluka kwa zakudya zowuma mpaka 1 kapena 500 g pachakudya chamadzulo. Ndipo ngati chilimbikitso chanu chimalephereka nthawi zina ndipo mumatsika pang'ono, musade nkhawa. Lipirani zakudya zotsatirazi podya zopepuka.

Kuyambira pa 10 mpaka mwezi wa 12: khazikitsani kulemera kwanu

Kodi cholinga chanu chakwaniritsidwa? Zabwino zonse. Mutha kupita ku 1 calories patsiku. Zomwe zili pafupi kwambiri ndi zosowa za caloric za mkazi yemwe sali pa zakudya. Mutha kuwonjezera ululu kapena chokoleti masana, keke ya mchere, kapu ya vinyo, mbale ya zokazinga… Dzichitireni nokha! Pitirizani kudya bwino, komanso kuchita masewera olimbitsa thupi nthawi zonse. Ndipo chitani mwachangu ngati muchita zowonjezera zambiri ndipo kulemera kumabwereranso. Koma ngakhale mutapezanso kulemera kwa mimba yanu isanayambe, muyenera kuvomereza kuti mulibe chiwerengero chofanana. Thupi limasintha. Ziuno nthawi zambiri zimakhala zotambasula.

Malangizo 3 a pro kuti muchepetse thupi mwachangu

Pangani zakudya zenizeni, Izi ndizofunikira kuti mupewe kudya. Ndipo idyani kuwala madzulo!

Sinthani malingaliro anu. Zakudya zokoma zimatonthoza? Muyenera kuphunziranso momwe mungasamalire malingaliro anu osati kudzera muzakudya. Sophrology, kusinkhasinkha kapena acupuncture ndi zothandizira zabwino.

Chepetsani ndalama. Kodi mumakonda gratin dauphinois? Pitirizani kudya, koma kugwiritsa ntchito kirimu chamafuta 15% (ndi mafuta ochepera kasanu kuposa batala). Mu saladi, onjezerani zokongoletsa ndi madzi pang'ono. Kuphika fries ndi mafuta pang'ono mpendadzuwa. Mu makeke, gwiritsani ntchito 41% mafuta otsika batala ndikuchepetsa kuchuluka kwa shuga.

* Dr Laurence Plumey, katswiri wa zakudya, wolemba "Momwe mungachepetse thupi mosangalala, pamene simukonda masewera kapena masamba", ed. Eyrolles.