Ungesabi!
Ucwaningo luye lwabonisa ukuthi amafutha emathunjini akhathele kubesifazane abacindezelekile. Uma ukhathazeka ngokwengeziwe ngendlala endlini, ukushaywa komntwana noma ukuphikisana nomthandekayo wakho, kwandisa kakhulu uhlobo lwesisu lomzimba wesisindo. Lokhu kubangela i-hormone cortisol, ekhishwa ezimweni ezicindezelayo. Uma uhlala unenkathazo, umzimba wehlisela uhlangothi lwe-cortisol ohlelweni lwangaphakathi futhi ngesikhathi esifanayo ludala isistimu yokucubungula - isendlalelo samathambo esiswini. Ngakho-ke, umsebenzi wakho ukufunda ukuphumula. Enye yezinqubo ezikhangayo kakhulu kunomama omncane ukuncelisa. Phuma uphinde ukhohlwe konke. Ezinye izimbangela ezivamile zokuqoqwa kwamafutha esiswini kukhona imisebenzi ephansi nokudla okuningi. Omama abaningi ngesikhathi sokuncelisa ibele baqeda izidingo zomzimba wabo kanye ne-corny ngokweqile.
Yini eyingozi kumafutha esiswini?
Amafutha esiswini, amanoni, esesiswini, iyingozi kakhulu kuzo zonke izinhlobo zokukhuluphala. Isisu esihle asinakwenzeka ngaphandle kokuhleleka okufanele. Uma udonsa, imisipha iyancipha. Ngakho-ke, uma usebenza emshinini, ungakhohlwa ukuqinisa imisipha yangemuva. Lokhu kuzokusiza ugweme futhi ubuhlungu endaweni ephansi.
Ungadli ekudleni!
Ukudla okunamandla noma umama obelethayo noma owesifazane ovamile ngeke azuze. Ukuvinjelwa kokuqukethwe kwekhalori kokudla kanye nokwenqatshwa kwemikhiqizo enemithombo yamaprotheni, amavithamini namaminerali, kuyoholela emiphumeleni engemuhle empilweni yomama hhayi kuphela, kodwa futhi nengane - izifo ezibangelwa ukuntuleka kwezakhi. Ngesikhathi sokuncelisa kungcono ukulungisa ukudla okunempilo, futhi izinkinga eziningi zizohamba ngokwazo. Ngaphambi kwenkathi ukutholakala kwesisu ngemuva kokubeletha kubhekwa njengokwemvelo ngokuphelele? Ngemva kwamasonto ama-5-6, lesi sibeletho sifika esimweni esivamile, uketshezi oludlulayo luphuma emzimbeni, izimpande zesisu ziqinisiwe. Uma emva kwezinyanga ezingu-2-3 isikhumba sinama-88 cm - udinga ukuthatha izinyathelo zokubuyela esimweni esihle somzimba. Ukubuyela emidlalweni esebenzayo akuyona ngaphambi kwamaviki ayisithupha ngemuva kokubeletha. Nokho, ngaphambi kokuqala ukuqeqeshwa, kubalulekile ukubonisana nodokotela. Isikhathi sokubuyiselwa kwesikhathi sincike ekutheni luhlobo nobunzima bokuzalwa. Ngakho-ke, ukuvivinya umzimba okuhlose ukuqinisa imisipha yomzimba kungenziwa kuphela amasonto ayisithupha kuya kwangu-8 emva kwezidingo zemvelo futhi kungakapheli izinyanga ezimbili kuya kwezingu-2-2.5 ngemuva kwesigaba se-cearean. Kulaba besifazane, inani lamafutha omzimba landa ngesikhathi sokukhulelwa. Ngakho-ke, isimo se-fat subcutaneous emva kokubeletha sincike ekutheni unamaphilogremu amaningi owatholile ngenkathi uphatha umntwana. Ngemvume kadokotela, qhubeka uqeqesho. Kodwa khumbula ukuthi amakilasi akufanele abe mkhulu, ukuze umzimba ungadluli, futhi umoya ne-glucose ungena kuwo wonke amaseli omzimba. Khumbula ukuthi awuqeqeshi uqobo.
Ingabe kukhona ukudla okuyisigqoko esincane?
Ngakho-ke, cha. Kodwa kunezimiso zokudla okunengqondo, okubheka ukuthi ungakugwema ukuqoqwa kwanoma yiluphi uhlobo lwamafutha, kuhlanganise nesisu. Umama kufanele alahle imikhiqizo "engenalutho": amaswidi (amaswidi, ushokoledi, amaqebelengwane), ukubhaka kanye nemikhiqizo evela kufulawa omhlophe, imikhiqizo yokubhema, nemikhiqizo yobisi kakhulu. Okufanelekile, ukudla kufanele kube nokudla okucebile ku-fiber. Kuyinto imifino esisha, egazini noma ebhakawa, kanye nezithelo. Eminye imikhiqizo esele kumele ikhethiswe kumikhiqizo yobisi ephansi ephansi, izitshalo nezitshalo (okusanhlamvu, isinkwa se-cereal). Ngezilinganiso ezinengqondo, ungadla inhlanzi nenyama. Uma ingane ingabekezelelanga ukudla okunye, zama ukushintsha indlela yokupheka (esikhundleni sama-apula amasha, isibonelo, zama ukubhaka) noma ukhethe ukudla okunye okungeke kubangele ukwakhiwa kwegesi enganeni yakho.
Ngabe kusho ukuthini emathunjini okusiza ukuqeda isisu?
I-modeling creams ivuselela ukujikeleza kwegazi nokugeleza kwe-lymph, ukugqugquzela ukuhlukaniswa kwamafutha. Ukwandisa ithoni nokuqina kwesikhumba, khulisa ukucasuka. Zisebenza esikhumbeni izikhathi ezingu-1-2 ngosuku izinsuku ezingu-30. Khona-ke udinga ikhefu. Ngemva kwesikhashana, inkambo ingabuyekezwa. Khumbula ukuthi iningi lalezi zidakamizwa alinconywa ngamama okhulayo, ngakho ukusetshenziswa kwabo kufanele kuhlehliselwe esikhathini esizayo. I-plasters ikakhulukazi yesenzo sendawo. Uma i-lactation nokukhulelwa, ngeke isetshenziswe ngenxa yezinto ezinamandla
Ungathembeki kuphela ezimbizeni!
Izimonyo eziningi ziyakwazi ukunikeza imiphumela echazwe kuphela ngomphumela oyinkimbinkimbi: ngokuhambisana nokuzivocavoca, ukudla okunomsoco kanye nokuhlelwa kweziqu noma ezinye izinqubo zezimonyo. Futhi, isivinini sokuthola kabusha sinqunywa yizici zomuntu ngamunye wesifazane ngamunye. Ukunciphisa okukhulu kule nkathi kusizwa ngokuqeqeshwa ngaphambi, ngesikhathi nangemva kokukhulelwa, kanye nokudla okunengqondo kulo lonke impilo. Noma kunjalo, kuzothatha kusukela ezinyangeni ezingu-6 ukuya ku-1 unyaka ukuze kutholakale.
Kungani isikhumba silahlekelwa ukuqina emva kokubeletha?
Ngesikhathi sokukhulelwa, isikhumba sesisu sithathwa kakhulu. Uma kungabikho izinkinga ezinjengezokweluleka, zivumelane ngokushesha, sekuvele isikhathi sokukhishwa esibhedlela. Isizathu esiyinhloko sokukhipha isisu nokubunjwa kwe-"peel orange" ephawulekayo ngemuva kokulethwa yisenzo sezinsikazi zobulili zesifazane ze-estrogens, izinga elikhuphuka ngesikhathi sokukhulelwa. Ukuze uqinisekise ukuthi isikhumba senza ukuqina kwesikhumba ngokushesha, yenza umsebenzi wokuvimbela ngenkathi umntwana elindile: bukela inzuzo yokuvumelana nesisindo, uhole impilo esebenzayo, unakekele isikhumba.
Ukufudumala
Hamba ngesivinini esisheshayo nomgibeli noma eduze komgudu wokuhamba: izingalo ziboshwe ezinhlangothini, ukunyakaza kwemilenze ku-hip (ukuhamba kwezemidlalo). Isikhathi esincane sokubulala singamaminithi angu-5, isikhathi esiphezulu sinemizuzu engu-15.
Imisipha elulazayo
Ukuma ngokuqondile, phawula izandla, uphakamise isandla sakho sokunene ngesandla sakho sobunxele, bese uvula icala ngakwesobunxele, welula isigamu esifanele se-trunk. Phinda ukunyakaza ngokushintsha ukugoba kwesandla bese usilungisa icala ngakwesokudla. Yima phambi kwanoma imuphi umuthi ekude kwamamitha ayi-7 ukuya kwangu-1. Beka izandla esihlahleni esifubeni, senzele phambili, imilenze ebubanzi bamahlombe. Uma uguqula, qinisekisa ukuthi umhlane wakho usesimweni esifana nomhlabathi.
Ingxenye enkulu
Ngokunye uphakamise imilenze yakho, uguqe ngamadolo. Yenza lo msebenzi ungase uhlale, uncike ngesandla esisodwa kwisithameli noma esihlahleni. Uma izwe liphansi, ungabeka izandla zakho ebhande lakho bese uphakamisa imilenze yakho. Yenza ukuphindaphinda kuka-20-25 ngezinyawo zombili.
Ukuphikisa umzimba
Kusukela ukuma noma ukuhlala endaweni ebhentshini, vula umzimba emaceleni. Faka - vula - faka. Yenza ukuphindaphindiwe kuka-20-25.
Amathafa omzimba eceleni
Ukuma, izandla esihlalweni, ukukhukhumeza nokukhupha, ukujikijela, ukuthinta ingalo ehlanganisiwe ye-shin efanele. Hlela futhi uphindze ngakwesokunxele. Ukuphindaphinda okungu-15-20 kuphela.
Ingabe kufanele ngisebenzise ipulasitiki ukuze ngisuse amasentimitha "anenkani"?
Ipulasitiki yinto yokugcina okufanele uyiphendule. Ingozi yezimo ezinzima kakhulu, futhi imiphumela etholakalayo ingaba yimbi nakakhulu kunokuhlelwa ekuqaleni. Ngaphezu kwalokho, imisebenzi enjalo ingase ibeke umkhawulo wokukhulelwa okulandelayo. Ngakho-ke, noma yikuphi ukungenelela kokuhlinzwa kusetshenziselwa izinkomba zezokwelapha kuphela (ukwakheka "iphosta" esiswini, ukuhlukana okuqinile kwemisipha yomzimba we-rectus (diastase), lapho kungekho enye indlela ezosiza ukubhekana nale nkinga.
Ukudonsa imilenze
Hlala ngezandla zakho ebhentshini. Ukuphefumula, ukuguqa ngamadolo bese uphuma, uphonsa esiswini sakho. Yenza okuphindaphindiwe kuka-10-25.
Ukuhamba ngokuhlaselwa
Vuka ngokuqondile, izandla esihlalweni sakho. Yenza amaphaphu phambili ngonyawo lwakho lokunene, bese ufaka kwesokunxele kuso. Okulandelayo, hamba phambili ngonyawo lwakho lwesokunxele ngokuhlaselwa uphakamise unyawo lwakho lokunene. Ungakwazi ukuguqula kancane umzimba: uma i-lunge enonya onyawo, ukujikeleza komzimba nakho ngakwesokudla. Ukuphindaphinda okungu-15-20 kuphela. Ukuze uthole i-hitch, hamba ngezinga elizolile. Ukuphefumula kukhululekile.
Ingabe kufanele ngisebenzise ipulasitiki ukuze ngisuse amasentimitha "anenkani"?
Ipulasitiki yinto yokugcina okufanele uyiphendule. Ingozi yezimo ezinzima kakhulu, futhi imiphumela etholakalayo ingaba yimbi nakakhulu kunokuhlelwa ekuqaleni. Ngaphezu kwalokho, imisebenzi enjalo ingase ibeke umkhawulo wokukhulelwa okulandelayo. Ngakho-ke, noma yikuphi ukungenelela kokuhlinzwa kusetshenziselwa izinkomba zezokwelapha kuphela (ukwakheka "iphosta" esiswini, ukuhlukana okuqinile kwemisipha yomzimba we-rectus (diastase), lapho kungekho enye indlela ezosiza ukubhekana nale nkinga.
Ukudonsa imilenze
Hlala ngezandla zakho ebhentshini. Ukuphefumula, ukuguqa ngamadolo bese uphuma, uphonsa esiswini sakho. Yenza okuphindaphindiwe kuka-10-25.
Ukuhamba ngokuhlaselwa
Vuka ngokuqondile, izandla esihlalweni sakho. Yenza amaphaphu phambili ngonyawo lwakho lokunene, bese ufaka kwesokunxele kuso. Okulandelayo, hamba phambili ngonyawo lwakho lwesokunxele ngokuhlaselwa uphakamise unyawo lwakho lokunene. Ungakwazi ukuguqula kancane umzimba: uma i-lunge enonya onyawo, ukujikeleza komzimba nakho ngakwesokudla. Ukuphindaphinda okungu-15-20 kuphela. Ukuze uthole i-hitch, hamba ngezinga elizolile. Ukuphefumula kukhululekile.