Kuchuluka kwa mapaundi pambuyo pa mimba nthawi zina kumakhala kovuta kuchotsa. Zakudya zolimbitsa thupi, zomwe zimagwirizanitsidwa ndi masewera olimbitsa thupi komanso ogwirizana ndi amayi achichepere, zidzakuthandizani kubwezeretsanso thupi lanu. Komabe, onetsetsani kuti mwatsata kukonzanso kwanu kwa perineal ndi m'mimba musanayambe masewera aliwonse.

Pa nthawi ya mimba, thupi lanu lasintha kwambiri. Pambuyo pobereka, zimatenga pafupifupi miyezi iwiri kuti chiberekero chanu chibwerere momwe chinalili komanso kuti magazi anu abwerere mwakale.

Choncho ndikofunika kudzipatulira nthawi kuti muwonjezere kulemera kwanu kwathanzi. Kumbukirani kuti thupi lanu lakonzekera miyezi 9 kuti mulandire mwana wanu. Dziloleni nokha nthawi yochuluka kuti mubwezeretse thupi lanu. Ngakhale chaka chonse: iyi ndi avareji yabwino kwambiri kuti kuwonda kwanu kukhale kokhazikika.

Kuchepetsa kuwonda mofulumirirako mwa kuchita zinthu zosakhala bwino sikungakhale kopindulitsa, makamaka ngati mukuyamwitsa.

Ngati mwapeza pakati pa 10 ndi 15 kilos pa nthawi yomwe muli ndi pakati, ndizothekanso kuti mwachibadwa, popanda kuyesetsa pang'ono, mudzataya mapaundi owonjezera ngati mukuonetsetsa kuti mukudya zakudya zomwe zili zoyenera komanso kuti muzitha kudya. yesetsani osachepera. kuchita masewera olimbitsa thupi tsiku ndi tsiku. Ndipo ngati mukuyamwitsa, mwina kudzakhala kosavuta chifukwa kupanga mkaka kumafuna ndalama yaikulu ya mphamvu (ndipo chifukwa cha zopatsa mphamvu) ndi kuyamwitsa mosapeŵeka kumayambitsa contractions ya chiberekero, zomwe zidzakuthandizani kupeza mimba mosavuta. lathyathyathya.

Kubereka ndi masewera enieni pawokha, omwe amatopetsa zamoyo. Choncho chofunika kwambiri ndicho kupuma kuti mutengenso mphamvu zanu zonse kuti muthe kuganizira za inu nokha, pa mwana wanu komanso moyo wa banja lanu. Ngati ndinu mmodzi mwa amayi omwe amamva bwino atabereka, khalani tcheru chifukwa si zachilendo kuona kutopa kwa thupi masabata angapo mwana atabadwa.

Dzipatseni nthawi kuti mupeze nyimbo yoyenera ndi mwana wanu: nthawi idzafika yoti muganizire zakudya pokhapokha mutapezanso mphamvu zanu, mphamvu zanu komanso kupezeka kwapadera m'moyo wanu watsiku ndi tsiku.

Lang'anani, mutangobereka, pitirizani kuyang'ana zakudya zanu chifukwa kupitirira zopatsa mphamvu zomwe zimakubweretserani, mafuta enieni a thupi lanu, ndizopatsa zamtengo wapatali za mavitamini, mchere ndi anti-oxidants. , zofunika kuti mukhale ndi makhalidwe abwino ndi thupi lanu.

Kuti mubwezeretsenso chithunzi chanu mutatha kubereka, palibe funso loti muyambe kudya zakudya zolimbitsa thupi komanso zoletsa. Potsatira mfundo zoyambirira za zakudya zopatsa thanzi, singano ya sikelo iyenera kutsika pang'onopang'ono komanso pang'onopang'ono.

Zipatso

 Pachakudya chilichonse komanso ngati chokhwasula-khwasula, onetsetsani kuti mwadya chipatso chauwisi kuti mupindule ndi zakudya zake zonse. Mukasankha mtundu wa madzi a zipatso, ngakhale finyani zipatso zanu ndipo musazengereze kumwa chakumwa chanu chakunyumba! Madzi a zipatso a malo akuluakulu, ziribe kanthu, alibe zokonda zenizeni zopatsa thanzi, makamaka mavitamini. Mukhozanso kusankha ma compotes, koma kachiwiri, kondani matembenuzidwe apanyumba omwe amafunikira nthawi yochepa yokonzekera. Zimitsani kutentha chipatsocho chikaphikidwa ndikulawa nthawi zonse musanawonjezere shuga: fructose mu chipatso nthawi zambiri imakhala yokwanira yokha! Momwemo, werengerani magawo atatu a zipatso patsiku Langizo: pa gawo la zipatso, werengerani apulo 3, peyala 1, lalanje 1, nectarine imodzi, pichesi 1 koma 1 kiwis, 1 plums, 2 clementines, 3 tangerines ndi mbale yaying'ono yofiira. zipatso!

Zamasamba

 Masana komanso madzulo, nthawi zonse muzidya ndiwo zamasamba mofanana mosiyana ndi zakudya zowuma. Momwemo, onetsetsani kuti mumakhala ndi masamba osaphika kamodzi patsiku: saladi wobiriwira, karoti wokazinga, nkhaka, kabichi yoyera, tomato, ndi zina zotero. , zakudya zokazinga, msuzi, timadziti ta masamba, ndi zina zambiri.

Zakudya zowuma

Nthawi zambiri amapewa kudya, komabe ndikofunikira kuti apewe kukhumudwa komwe kumabweretsa kukomoka. Osawathawa koma ingoyang'anira kuchuluka kwake: werengera 100 mpaka 150 g patsiku malinga ndi njala yanu. Sinthani magwero a chakudya cham'mimba mwa kusinthana pasitala, mpunga, quinoa, mbatata, bulgur, etc. Ndipo nthawi ndi nthawi sankhani nyemba, zomwe zimatchedwanso "pulses": nyemba zofiira ndi zoyera, nandolo, nandolo zogawanika ndi mphodza.

Mapuloteni: nyama, nsomba kapena mazira

 Mapuloteni ndi ofunikira kuti thupi lizigwira ntchito moyenera potenga nawo mbali mwachindunji pakumanga ndi kukonzanso maselo ndi minofu. Sadzakulolani kuti mukhute, komanso adzakulepheretsani kumva njala pakati pa chakudya. Idyani gawo lina masana monga madzulo komanso kugwiritsa ntchito ma amino acid onse, kusinthana pakati pa nyama zoyera, nyama zofiira ndi mazira, zomwe mungasankhe kuchokera ku nkhuku zodyetsedwa ndi njere za fulakesi. Kumbukiraninso kudya nsomba kapena nsomba zam'madzi kawiri pa sabata kuti mupindule ndi Omega 3 yawo.

mkaka 

Idyani pakati pa 2 ndi 3 mkaka wa mkaka patsiku, mwina pa 0%, ndipo omasuka kusinthasintha zosangalatsa pakati pa yoghurt, tchizi woyera, faisselle, Swiss cookies ndi mkaka. Kamodzi kapena kawiri pa sabata, perekani tchizi (30 g).

Zinthu zamafuta

Otsutsidwa komanso oletsedwa nthawi zambiri pazakudya, mafuta amakhala ndi gawo lofunikira pakugwirira ntchito bwino kwa thupi. Chinsinsi ndikusankha iwo amtundu, ndikukhala ndi dzanja lopepuka. M'mawa, sankhani 10 g ya batala (pomwe amamwa vitamini A) ndipo masana ndi madzulo, onjezerani chakudya chanu chofanana ndi supuni ya tiyi ya mafuta a azitona, mafuta a rapeseed, walnuts, hazelnut, kapena njere za mphesa. .

Zakumwa

Kumbukirani kuti madzi okha ndi ofunika kwambiri. Kumbali inayi, palibe chomwe chimakulepheretsani, kupatula ngati muli ndi kuthamanga kwa magazi, kuti musasankhe madzi othwanima kapena othwanima. Mukhozanso kuwonjezera chidutswa cha mandimu kapena lalanje kapena kusankha madzi a 0% kuti muwonjeze madzi anu. Ganiziraninso za tiyi, tiyi wa zitsamba ndi khofi, zomwe ndi njira zabwino zochepetsera madzi mumadzipatsa mphindi yosangalatsa komanso yopumula.

Mutangobereka kumene, kuchita masewera olimbitsa thupi nthawi zonse komanso osapitirira malire kumapindulitsa kuti pang'onopang'ono muyambenso thupi lanu, pamayendedwe anuanu. Poyambira, kuyenda ndi mwana ndikwabwino: mutha kukulitsa nthawi yayitali ndikuwonjezera mayendedwe anu.

Kupeza m'mimba kwenikweni lathyathyathya, chinsinsi chinsinsi amakhalabe postnatal rehabilitation kuphatikizapo kukonzanso perineum komanso lamba m'mimba ndi kumbuyo kwa mayi wamng'ono. Chifukwa chiyani? Chifukwa pa nthawi ya mimba ndi kubereka minyewa yonse ndi minofu yatambasuka. The perineum - mtundu wa hammock anatambasula pakati pubis ndi coccyx ndipo wapangidwa atatu minofu zigawo - omasuka pansi pa zotsatira za kusokonezeka kwa mahomoni, kulemera kwa mwana wosabadwayo ndi anatambasula pobereka. Kuwonjezera pa kugwira ntchito pa kamvekedwe ka perineum, ndikofunikanso kuphunzira momwe mungagwiritsire ntchito minofu yakuya ya mimba, makamaka minofu yodutsa yomwe imathandiza kulimbitsa mimba. Magawo okonzanso a m'mimba ndi m'mimba amakhudzidwa ndi chitetezo cha anthu. Musaphonye mwayi wowatsatira, momwe mungafunire.

Pambuyo pake, ngati mutha kudzimasula nokha kwa ola limodzi pa sabata, masewera ndi abwino kuwongolera ndikuwongolera chithunzi chanu. Komabe, apanso, musafulumire: dikirani kukaonana pambuyo pobereka (masabata 6 mpaka 8 mutabereka) ndi malangizo a dokotala kuti ayambe. Yambani ndi masewera odekha, kuti musawononge perineum yanu ndipo potero musapewe chiopsezo cha kusadziletsa kapena kuphulika kwa chiberekero (komwe kumatchedwa "organ descent").

Nawa malingaliro ochita masewera olimbitsa thupi pang'onopang'ono pa perineum, zomwe mungachite, posintha mphamvu ndi ma frequency, malinga ndi kusinthika kwa thupi lanu:

• Kuyenda mwachangu
• kusambira
• njinga
• Masewera olimbitsa thupi am'madzi (Aqua-gym)
• Pilates

Pankhani yamasewera ndi masewera olimbitsa thupi, kumbukirani kuti kukhazikika kumakhala patsogolo (zachidziwikire) kuposa kulimba! Kuyambira mwezi wa 6 (koyambirira ngati mukumva bwino kwambiri komanso ndi malangizo a dokotala kapena mzamba), pitani pang'onopang'ono: sinthani nthawi ya magawo anu kuchokera mphindi 30 mpaka mphindi 45, komanso pafupipafupi 1 mpaka 3 pa sabata. Izi zidzakulolani kuti muthe kusinthika, mphamvu ndi kupirira m'njira yopita patsogolo komanso yokhalitsa.