Maitiro ekudzora huremu munguva yekusununguka
Zvemukati
- 1. Kudya zvine utano
- 2. Maekisesaizi
- Postpartum uremu hwekudya
- Uchakwanisa riini kuenda kunodya zvakanyanya kudzvinyirirwa?
Chikafu chepashure pekubereka chinofanirwa kuve chakapfuma mune zvinwiwa, zviyo zvese, michero, miriwo, hove, mukaka uye zvigadzirwa zvemukaka nekuti izvi zvekudya zvine hupfumi zvinovaka muviri izvo zvinobatsira amai vatsva kuti vadzokere muchimiro nekukurumidza, pamwe nekugona kupindura kune izvo zvinodiwa nesimba rekuyamwisa.
Kudya kwemashure kwekuberekwa kwekurema kwekudya kunofanirwa kuve kwakaringana, sekudya kunovharira kunogona kukanganisa kudzoka kwemukadzi uye kugadzirwa kwemukaka wemukaka. Naizvozvo, kurasikirwa uremu kunofanirwa kungove kunetsekana kwakakomberedza mwedzi mitanhatu yehupenyu hwomwana. Kusvika panguva iyoyo huremu hunofanira kudzikiswa zvakasikwa, kunyanya nerubatsiro rwekuyamwisa.
1. Kudya zvine utano
Mushure mekuzvara zvakakosha kuti mukadzi agare aine hutano uye hwakadzikama chikafu kwete kwete chete kusimudzira hutano hwemwana, asi zvakare kuchengetedza hutano hwake uye kufarira uremu uye, nekudaro, zvakakosha kuti uise zvakapfuma zvekudya muhupenyu hwezuva nezuva mune zvicherwa, mavitamini. uye iron. Nekudaro, zvinokurudzirwa kuti vakadzi vape zvakasarudzika kuzvikafu zvese, michero, miriwo uye nyemba, sezvo ivo vakapfuma mune zvinovaka muviri uye vachibatsira kuchengetedza hutano hwemukati.
Izvo zvakakoshawo kuti vakadzi vadzikise huwandu hwemunyu mukudya kwavo kwemazuva ese uye vadzivise zvine mafuta uye zvine shuga-zvine chikafu, sekunge mukuwedzera pakukanganisa uremu hwekuita, zvinogona zvakare kutungamira mukugadzirwa kwegesi uye colic mumwana.
Pamusoro pezvo, zvakakosha kuti unwe zvinwiwa zvakawanda mukati mezuva kuti muviri wako ugare uine hydrated, kurwisa kuchengetwa kwemvura uye kufarira kugadzirwa kwemukaka wemukaka, uye zvakakoshawo kuti vakadzi vachengetedze nekukurudzira kuyamwisa, sezvo zvichizobatsirawo kuonda mushure mekusununguka. Dzidza kudyisa mukadzi panguva yekuyamwisa.
2. Maekisesaizi
Kuita kwekuita muviri mushure mekuzvara kwakakoshawo kubatsira nekudzikisa huremu, uye zvakakosha kuti mukadzi anongodzoka kuzorovedza muviri mushure mekuburitswa nachiremba, izvo zvinowanzoitika mushure memavhiki matanhatu mushure mekusununguka.
Nekudaro, kuitira kuti ufarire uremu hwekuita, zvakakosha kuti mukadzi aite maekisesaizi uye kuitira kuti asimbise mhasuru, kunyanya dumbu, uye, nekudaro, kurwisa flabbiness. Zvinokurudzirwa kuti mukadzi aperekedzwe nehunyanzvi hwekudzidzira muviri kuti kusimba kwekurovedza muviri kufambire mberi uye, nekudaro, matambudziko mushure mekusununguka anogona kudzivirirwa. Mimwe miitiro inogona kuratidzwa ndeiyi:
- Kukwidziridza. mukadzi anofanira kurara pasi nedumbu rake kumusoro uye akakotamisa mabvi ake, achizorora tsoka dzake pasi uye achichengeta maoko ake muchiuno chake. Zvino, simudza chiuno, uchibata mhasuru dzemudumbu uye wozodzokera kunzvimbo yekutanga, uchidzora kufamba;
- Bhodhi: kugadzira puranga, mukadzi anofanira kutanga arara pasi, nedumbu pasi, osundira pasi, achitsigirwa nemaoko nezvigunwe, achichengeta dumbu rake rakabatwa;
- Kick: uine magokora ako nemabvi pasi, simudza gumbo rimwe kubva pasi kusvika padanho rehudyu, uchiramba wakakombama, wobva wadzokera kunzvimbo yekutanga kutonga kufamba.
Aya maekisesaizi anofanirwa kuitwa kanenge ka2 kana katatu pasvondo uye kana zvichisanganiswa nekufamba, kumhanya, mapilates kana iyo yoga, semuenzaniso, zvinokwanisika kurasikirwa nemakirori mazhinji uye kurasikirwa nekuremerwa nekukurumidza.
Postpartum uremu hwekudya
Iyi tafura inotevera inoratidza yemazuva matatu menyu sarudzo yekudzora huremu nenzira ine hutano mushure mekusununguka:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 2 bhanana neoat mapancake ane 1 teaspoon yeuchi uye michero yakatemwa kana nezvikamu zviviri zvechena chizi + 1 peya | 1 mukombe weoatmeal nesinamoni + 1 teaspoon yembeu dzechia + 1/2 mukombe wemichero | 2 mazai akakwizwa ane diced hanyanisi uye tomato + 2 zvimedu zvechingwa chakashambiswa + 1 yemusango machungwa muto |
| Kudya kwemangwanani | 1 wepakati bhanana akachekwa nepakati uye akatsamwa mu microwave kwemasekondi matatu (wobva wawedzera sinamoni shoma) | 1 chirongo cheshuga-isina gelatin | 1 mukombe (200 ml) isina muto mavise muto + 1 pakiti yemunyu uye mvura inocheka nechena chizi |
| Lunch / chirariro | 140 g yeakachekwa tuna + 1 mukombe wembatata yakashambadza + 1 mukombe webhinzi girini nemakaroti akabikwa uye 1 teaspoon yemafuta emuorivhi + 1 tangerine | 1 grilled turkey fillet + 1/2 mukombe wemupunga wakasvibira + 1/2 mukombe we lentil + 1 mukombe we lettuce, arugula, tomato neonion saladhi, yakarungwa ne 1 teaspoon yemafuta emuorivhi, vhiniga uye chidimbu chiduku + 1 apuro | 4 mashupuni evhu emombe mu tomato muto ne zucchini noodles + 1 mukombe we lettuce saladi ne grated karoti uye chibage chakarongedzwa ne 1 punipuni yemafuta emuorivhi nevhiniga + 1 slice yemavhoni |
| Manheru masikati | 150 mL ye yogati ne 1/2 mukombe wemuchero wakachekwa | 1/2 mukombe muesli cereal + 240 mL mukaka wemarmond | 1 chidimbu chechingwa che rye chakaperekedzwa ne1 chidimbu uye chizi + 2 zvimedu zveavocado. |
Mari inosanganisirwa mumenu inosiyana zvinoenderana nezera, kurovedza muviri uye kuti mukadzi ane chero chirwere uye, nekudaro, chakanakira ndechekuti anoona nezvehutano abvunzwe kuitira kuti ongororo izere iitwe uye chirongwa chezvehutano chinoenderana nezvinodiwa inotsanangurwa. Munguva yekuyamwisa, kudya kwecaloric kunowedzera uye, nekudaro, kutungamira kwenyanzvi kwakakosha.
Uchakwanisa riini kuenda kunodya zvakanyanya kudzvinyirirwa?
Panyaya yemadzimai ari kuyamwisa, zvakakosha kumirira kwemwedzi mitanhatu kuti chikafu chinorambidzwa chitange, nekudaro muviri unenge uine mahormone akaenzana uye kugadzirwa kwemukaka wemukaka hakuzokanganisika.
Kuderedza uremu mushure mekuzvara mwana hakusi nyore, kuve kunove kwakaomesesa kune avo amai vasina kukwanisa kuyamwisa chimwe chikonzero. Muzviitiko izvi, amai vaigona kudya zvishoma zvinodzora pamberi pemwedzi mitanhatu.
Tarisa uone mamwe matipi mune inotevera vhidhiyo kuti uderedze uremu mushure mekusununguka:
Tinokurudzira
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