Iyo yakawandisa mapaundi mushure mekuita nhumbu dzimwe nguva inogona kuve yakaoma kuburitsa. Kudya kwakadzikama, kwakabatana nekuita muviri kwakadzikama uye kuchinjika kuna amai vechidiki, kuchakubatsira kuti uwanezve chimiro chako. Nekudaro, ita shuwa yekutevera perineal yako uye abdominal rehabilitation usati watanga chero kutangazve kwemutambo.

Panguva yekuzvitakura, muviri wako wakaita shanduko dzakawanda. Mushure mekusununguka, zvinotora inenge mwedzi miviri kuti chibereko chako chidzoke payakanga yachiri uye huwandu hweropa rako hudzokere kune zvakajairika.

Saka zvakakosha kuti uzvipe nguva yekudzoreredza huremu hwako. Ramba uchifunga kuti muviri wako wakagadzirira kwemwedzi ye9 kuti iwe ugamuchire mwana wako. Zvibvumire iwe kanenge nguva yakawanda yekudzorera chimiro chako. Kunyangwe gore rose: iyi ivhareji yakanaka kwazvo yekuti uremu hwako huve hwakasimba.

Kumhanyira kuderedza uremu nekuenda kusiri kwechisikigo hakuzobudiriri, kunyanya kana uchiyamwisa.

Kana iwe wakawana pakati pegumi negumi nemashanu makirogiramu panguva yekuzvitakura kwako, zvinogoneka zvakare kuti, pasina kuita zvishoma kuedza, iwe ucharasikirwa nemapaundi mashoma kana iwe uine chokwadi chekuchengeta chikafu chakaenzana sezvinobvira uye kuti iwe. dzidzira zvishoma. kuita basa remazuva ose. Uye kana iwe uchiyamwisa, zvichida zvichava nyore nyore nokuti kugadzirwa kwemukaka kunoda kushandiswa kukuru kwesimba (uye naizvozvo macalorie) uye kuyamwisa kunokonzera kukanganisa kwechibereko, izvo zvichakubvumira kuwana dumbu nyore nyore. flat.

Kusununguka imhanzi chaiyo yemitambo pachayo, iyo inopedza zvipenyu. Chinonyanya kukosha ndechekuti uzorore kuti uwanezve simba rako rose kuitira kuti ugone kuzvitarisa iwe pachako, pamwana wako uye pahupenyu hwemhuri yako. Kana iwe uri mumwe wevakadzi vanonzwa vakakura mushure mekusununguka, svinura nokuti hazvishamisi kuona kuneta kwemuviri mavhiki mashomanana mushure mekuberekwa kwemwana.

Zvipe nguva yekuwana rhythm chaiyo nemwana wako: nguva ichasvika yekufunga nezvekudya chete kana wawanazve simba rako, simba rako uye imwe nhanho yekuwanikwa muhupenyu hwako hwezuva nezuva.

Zvisinei, paunongosununguka, ramba uchitarisa kudya kwako nokuti kunze kwekoriori inounza iwe, mafuta chaiwo emuviri wako, mupi anokosha wevhitamini, minerals uye anti-oxidants. , inokosha nokuda kwetsika dzako dzakanaka nodzikamo yomuviri.

Kuti uwanezve chimiro chako mushure mekusununguka, hapana mubvunzo wekutanga kudya kwakasimba uye kunodzivisa. Nekutevera misimboti yekudya kwakadzikama, tsono yechikero inofanira kudzika yakadzikama uye zvishoma nezvishoma.

Zvibereko

 Pakudya kwega kwega uye kunyangwe sesvutugadzike, iva nechokwadi chekudya muchero uri mbishi kuti ubatsirwe kubva kune zvese zvawakanakira zvinovaka muviri. Kana ukasarudza vhezheni yemuchero wemuchero, kunyange kusvina muchero wako uye usanonoke kunwa chinwiwa chako chepamba! Michero yemichero yezvimiro zvakakura, chero zvazvingava, hazvina zvidikanwi zvinovaka muviri, maererano nemavhitamini kunyanya. Iwe unogona zvakare kusarudza macompotes, asi zvakare, sarudza vhezheni dzekumba dzinoda nguva shoma yekugadzirira. Bvisa kupisa nokukurumidza kana michero yakabikwa uye nguva dzose inoravira usati wawedzera shuga: fructose mumuchero inowanzokwana pachayo! Zvakanaka, verenga zvikamu zvitatu zvemichero pazuva Zano: kune chikamu chemuchero, verenga 3 apuro, 1 pear, 1 orenji, 1 nectarine, 1 peach asi 1 kiwis, 2 plums, 3 clementines, 3 tangerines uye 2 ndiro diki tsvuku. michero !

Iyo miriwo

 Masikati uye manheru, gara uchidya miriwo muhuwandu zvakaringana zvakaenzana nezvikafu zvine starch. Zvakanakisa, ita shuwa kuti iwe unogara uine imwechete yekusevha yemiriwo mbishi pazuva: girini saradhi, grated karoti, magaka, chena kabichi, matomatisi, nezvimwewo Kuti uzadze mavitamini, zvicherwa, antioxidants asi zvakare fiber, funga yemiriwo mapai, woks , chikafu chakakangwa-pani, masobho, majusi emiriwo, nezvimwe.

Zvokudya zvine starchy

Kazhinji inodziviswa panguva yekudya, zvakadaro zvakakosha kuti udzivise kuvhiringidzika kunotungamira mukudyisa. Usavatiza asi ingodzora huwandu: kuverenga 100 kusvika 150 g pazuva zvichienderana nechido chako. Siyanisa matsime emakabhohaidhiretsi nekuchinjanisa pasta, mupunga, quinoa, mbatatisi, bulgur, etc. Uye nguva nenguva sarudza maruva, anonziwo "pulses": bhinzi tsvuku uye chena, chickpeas, kupatsanurwa peas uye lentils.

Mapuroteni: nyama, hove kana mazai

 Mapuroteni akakosha pakushanda kwakakodzera kwemuviri nekutora chikamu zvakananga mukuvaka uye kuvandudzwa kwemasero nematishu. Havangokubvumiri kuguta chete, asi vachakudzivisawo kunzwa nzara pakati pezvokudya. Idya chikamu masikati semanheru uye kutora mukana weese amino acids, chinjana pakati penyama chena, nyama tsvuku nemazai, izvo zvaungasarudze kubva kuhuku dzakadyiswa pambeu yeflakisi. Zvakare rangarira kudya hove kana chikafu chemugungwa kaviri pasvondo kuti ubatsirwe kubva kune yavo Omega 3.

Dairy zvinogadzirwa 

Idya pakati pe2 uye 3 zvigadzirwa zvemukaka pazuva, pamwe pa0%, uye inzwa wakasununguka kusiyanisa mafaro pakati peyogati, chizi chichena, faisselle, Swiss cookies uye mukaka. Kamwe kana kaviri pavhiki, zvibvumira kushumira cheese (30 g).

Mafuta zvinhu

Kutsoropodzwa uye kazhinji kurambidzwa panguva yekudya, mafuta zvisinei anoita basa rakakosha mukushanda kwakakodzera kwemuviri. Chinokosha ndechokuvasarudza zvehutano, uye kuva neruoko rwakareruka. Mangwanani, sarudza 10 g yebhota (yekutora kwayo vhitamini A) uye masikati uye manheru, mwaka chikafu chako neyakafanana ne teaspoon yemafuta omuorivhi, rapeseed mafuta, walnuts, hazelnut, kana mhodzi yemazambiringa semuenzaniso. .

Zvinwiwa

Yeuka kuti mvura chete ndiyo inonyanya kukosha. Nekune rimwe divi, hapana chinokutadzisa, kunze kwekunge yakakwira yeBP, kubva pakusarudza mvura inopenya kana inopenya. Iwe unogona zvakare kuwedzera chimedu cheremoni kana orenji kana sarudza 0% sirasi kuti inakidze mvura yako. Uyezve funga tii, herbal teas nekofi, idzo dziri nzira huru dzekuti uzvipe mvura iwe uchizvipa nguva yekunakidzwa nekuzorora.

Mushure mekusununguka kwemwana, zvinyoro, zvenguva dzose uye zvisinga wedzere kurovedza muviri zvinobatsira kuti zvishoma nezvishoma uwanezve mamiriro ako emuviri, nekumhanya kwako wega. Kutanga, kufamba nemucheche kwakanakira: iwe unogona zvishoma nezvishoma kurebesa nguva yavo uye kuwedzera kumhanya kwekufamba kwako.

Kuti uwane dumbu rakati sandara chairo, kiyi yechakavanzika inoramba iri postnatal rehabilitation iyo inosanganisira kudzoreredza perineum asiwo yeabdominal tambo uye kumashure kwaamai vechidiki. Sei ? Nekuti panguva yekuzvitakura nekuzvara matissue ese nemamhasuru zvakatambanudzwa. The perineum - rudzi rwe hammock yakatambanudzwa pakati pe pubis ne coccyx uye yakagadzirwa nemakumbo matatu emhasuru - yakasununguka pasi pekuita kwekuchinja kwehomoni, uremu hwe fetus uye yakatambanudzwa panguva yekusununguka. Mukuwedzera pakushanda pane toni ye perineum, saka zvakakoshawo kudzidza kuti ungashandisa sei mhasuru dzakadzika dzemudumbu, uye kunyanya mhasuru inotenderera iyo inobatsira kuomesa dumbu. Aya maperineal uye abdominal rehabilitation sessions akafukidzwa nesocial security. Usapotsa mukana wekuvatevera, zvakanyanya sezvinodiwa.

Zvadaro, kana iwe ukakwanisa kuzvisunungura kweawa pasvondo, mutambo wakanakira kukwenenzvera uye toning chimiro chako. Zvisinei, pano zvakare, hapana kukurumidza: mirira kubvunzana mushure mekusununguka (masvondo matanhatu kusvika masere mushure mekusununguka) uye mazano echiremba wako kuti atange. Tanga nemutambo wakapfava, kuchengetedza perineum yako uye nokudaro kudzivirira njodzi yekusagadzikana kana uterine prolapse (inowanzonzi "organ descent").

Heano mazano ekuita zvinyoro nyoro zvemuviri wako perineum, izvo zvaunogona kuita, nekugadzirisa kusimba uye kuwanda, zvinoenderana nekushanduka kwemamiriro ako emuviri:

• Kufamba nekukurumidza
• Swimming
• Bikes
• Ijimu yemumvura (Aqua-gym)
• Pilates

Nezvemutambo uye kuita zvemitambo, yeuka kuti kugara kunotora pekutanga (zvakajeka) pane kusimba! Kubva pamwedzi wechitanhatu (kare kana iwe uchinzwa wakanyatsokodzera uye nezano rechiremba wako kana nyamukuta), enda zvishoma nezvishoma: shandura nguva yezvikamu zvako kubva pamaminitsi makumi matatu kusvika kumaminitsi e6 , uye kuwanda kwe30 kusvika ku45 pavhiki. Izvi zvinokutendera kuti uwanezve kushanduka, simba uye kutsungirira nenzira inofambira mberi uye inogara.