Zamkatimu
Ndi zimenezotu, mwana wanu potsiriza ali m'manja mwanu. Moyo watsopano umayamba kwa inu, ndipo mutha kukhala ndi nkhawa kale ndi zotupa zazing'ono ndi mapaundi owonjezera omwe akuzungulira chithunzi chanu. Nthawi zambiri, zimatenga miyezi iwiri kapena itatu kuti muyambirenso kulemera kwanu komwe munali ndi pakati. Komabe, ngati mwatenga zambiri, mudzafunika nthawi yochulukirapo. Malangizo athu oti mupeze mzere bwino mutatha kukonzanso perineal.
Kukhala woleza mtima
Pa nthawi yobereka, muyenera kutero kutaya pakati pa 6 ndi 9 kg (mwana, placenta, amniotic fluid), iyi ndi sitepe yoyamba! Ndiyeno chiberekero chanu chidzabwereranso ku kulemera kwake kwachibadwa, komwe kumafanananso ndi kuchepa kwapang'ono. Pamapaundi omwe mwasiya, musakhale mopupuluma. Palibe funso kudziyika nokha pazakudya zowuma mutangofika kunyumba. Mudzafunika mphamvu kuti muchiritse pakubala kwanu (makamaka ngati mukuyamwitsa) ndi kusamalira mwana wanu.
Limbikitsani abs yanu
M'mimba ndithudi sizingakuthandizeni kutaya mapaundi koma zidzakulolani kuti mupeze mimba yolimba ndipo motero silhouette yogwirizana. Chenjezo, mudzatha kuyambitsa magawowo mukamaliza kukonzanso perineal, pansi pa chilango chowononga perineum yanu. Ndikofunikiranso kuchita masewera olimbitsa thupi oyenera, ma classic abs ayenera kupewa (kandulo ...). Physiotherapist adzatha kukulangizani zoyenera. Dziwani kuti mwamwano kukonzanso kwa perineum kumapitirira ndi kukonzanso m'mimba, yobwezeredwa ndi Social Security. Funsani dokotala wanu.
Sangalalani thupi lanu
Apanso, sikuti kwenikweni kuonda koma dzisamalire wekha ndi thupi lako. Mutha kukhala ndi cellulite pang'ono kuposa kale… Kuchita masewera olimbitsa thupi kudzakuthandizani kulimbana nako, koma kugwiritsa ntchito zonona posisita malo omwe akhudzidwa sikungakupwetekeni, m'malo mwake ... Ngati mungathe. ziloleni, ganizirani za thalassotherapy pambuyo pobereka (kuyambira miyezi 3 pambuyo pobereka). Ena amapereka a kuyesa kwa zakudya ndi katswiri wa zakudya, kutikita minofu kulimbitsa silhouette, kumenyana ndi cellulite… Mwachidule, mphindi yopuma yomwe mungathe, ngati mukufuna, kugawana ndi mwana wanu. Vuto lokhalo: mtengo!
Idyani wathanzi
Palibe zinsinsi zochepetsera thupi m'pofunika kudya chakudya chamagulu. Ngati mukuganiza kuti mudzakhala ndi vuto laling'ono nokha, musazengereze kukaonana ndi katswiri wa kadyedwe yemwe angakhoze kukutsogolerani. Apo ayi, mukhoza kuyamba kugwiritsa ntchito mfundo zotsatirazi:
- Mutha kudya zonse, koma pamlingo woyenera
- Osadumpha chakudya chilichonse, zomwe zidzakulepheretsani kudya
- Imwani madzi ambiri
– Kubetcherana zipatso ndi ndiwo zamasamba, wolemera mu mavitamini, mchere ndi fiber
- Osanyalanyaza mkaka, gwero la calcium
- Kudya mapuloteni (nyama, nsomba, pulses, etc.) pa chakudya chilichonse
- Chepetsani mafuta ndimakonda kuphika.
Kusewera masewera
Ngati mungapeze nthawi yopuma, masewera pamodzi ndi chakudya chamagulu ndi yabwino kuonda. Komabe, palibe kuthamanga. Yembekezerani kukaonana ndi mayi woyembekezera (masabata 6 mpaka 8 mutabereka) ndi malangizo a dokotala kuti ayambe. Dziwani kuti nthawi zambiri, adzalembera magawo okonzanso perineal. Pankhaniyi, muyenera kumaliza magawo anu ndikuwonetsetsa kuti perineum yanu ili ndi minofu yambiri musanayambirenso masewera olimbitsa thupi. Pakali pano, mukhoza kuyeserera kuyenda ndi kusambira popanda nkhawa. Yesani kukhala zonse m’zochita zanu, mwina kawiri pamlungu ndi magawo a mphindi 40 mpaka 60.