Ukufaneleka ngemva kokubeletha, lapho ungaqala ukwenza?

Yiqiniso, ngesikhathi sokukhulelwa - olujabulisa empilweni salowo nalowo muntu wesifazane. Kodwa ngalesi sikhathi, iningi elikhulu ladies ikhula ngesisindo owengeziwe. Ngisho kunemcondvo ukuthi uma unqume ukuba nengane, khona-ke ungakwazi ukusho Some sibalo sakhe. Lo mbono isindala kakhulu kangangokuba abesifazane abaningi baye bakwazi ukuyivula. umama ngasinye kufanele nje ubuyele emuva ifomu "yayo" ubudala, futhi lokhu kuyosisiza ukuqina kwakhe emva kokubeletha. Yilokhu uzobe okuxoxwe ngazo kulesi sihloko.

Ukubenza Baphinde isithombe sakho emva kokubeletha

Buyisela yayo yangaphambili ukuma ngemva kokubeletha kuyadingeka. Okokuqala, uma ukuzizwa ujabule ngawe ngokwakho, uzoba ajabule, yingakho ingane kuzolunga. Okwesibili, ngemva ezemidlalo uyozizwa kuqubule amandla. Omama abenza ngokuvivinya umzimba njalo, kubonakala sengathi lawo asebenzayo ngaphezulu futhi sinamandla. Labo osevele mdlalo, ukwazi ukuthi ukuqeqeshwa okuhle ufana nomoya fresh air. Ningakholwa yimi? Bese zama imisebenzi ukuvivinya umzimba ngemuva kokubeletha.

Buyisela sibalo ngemva kokubeletha kuyadingeka kuzo zonke izimpi, hhayi kuphela ngokusebenzisa ezemidlalo.

Okokuqala kubalulekile kulesetayelekile isisindo futhi enze kube nokwenzeka ekudleni esifanele. Yiqiniso, ngesikhathi ibele kufanele bayakhohlwa zonke izinhlobo ukudla, lapho ayehlezi phambi, zingabantu ngokuvamile endaweni kule nkathi. Abagcini uke ngemva kokubeletha akulona wavuthwa ngokugcwele okwamanje, ngakho futhi indlela yokudla ehambisana nempilo ukuphuca wena kanye nengane yakho izakhamzimba.

ukudla ekushintsheni

Isinyathelo sokuqala endleleni isibalo wangaphambili kudingeke sibukeze ekudleni kwakho. Ngokuqinisekile, uma uncelisa, kakade ugcina imithetho ethile ukudla. Phela uma lactation akuyona watusa ngibhema amafutha, iziphuzo carbonated, ukudla nge imibala yokufakelwa kanye nezivimbelakuvunda. Uma wenza kanjalo konke lokhu isikhathi eside ungadli, singasho ukuthi isigamu umsebenzi. Mina kufanele ungeze ezicashile ezimbalwa:

1. Kufanele udla njalo kancane 5 izikhathi ngosuku. Uma phakathi ukudla elambile, udle ezinye fruktik noma aphuze ingilazi kefir.
2. Lahla ukudla okunoshukela, okunosawoti kanye okunesitashi. Lawa izitha ezinkulu ezintathu sibalo ekahle.
3. Phuza amanzi amaningi. Ngokuvamile, umuntu udinga mayelana 2 amalitha amanzi ngosuku. Ukungabi kuphakamisa a umzimba ukwehla, ama-calories consequently asiqediwe. Ngaphezu kwalokho, uketshezi 90% ubisi lwebele, ngakho lactation isiphuzo amanzi ahlanzekile kuyadingeka.

Ekugcineni, izinga lokugayeka kokudla emzimbeni sithinta ubuthongo enempilo. Lapho ingane yakho ubuthongo, uvumela ngokwakho ukulala, futhi izintuli nokungcola ngeke zinyamalale.

Lapho ngingaya e sokufaneleka ngemva kokubeletha?

Abesifazane abaningi abaye anquma ukubuyela ezakheke wangaphambili, ukhathazekile lo mbuzo: "Zingaki ngemva kokubeletha ungenza ukuqina?". Okokuqala, thatha isikhathi sakho ukusebenzisa ejimini ngosuku lwesithathu noma emva osenyameni. Kuwufanele ukuxwayisa ngesikhathi esisodwa, ukuthi ukunciphisa umzimba ngokushesha ngemva kokuzalwa kwengane yakho ngeke vela. Noma kunjalo, kakhulu ngendlela eziyisishiyagalolunye izinyanga isisindo esengeziwe okade ukuqongelela. Ngaphezu kwalokho, amadlingozi kwesisindo ingafeza ihlaya elibi, ungakwazi zinyamalale ubisi lwebele. Ngakho-ke, le nkinga kubalulekile kancane kancane.

Ngokuvamile, odokotela batusa ukuba aqale ukuzilolonga ezemidlalo ngemva kwamasonto 5-6 emva kokuzalwa. Kuyinto kuphela uma uma lokuzalwa zenzeka ngendlela yemvelo ngaphandle nanoma yiziphi izinkinga. Bese uqhubekela ngokushesha ukuqeqeshwa okunzulu akudingekile. Uma kufika ngesikhathi sokukhulelwa ukuthi ukwenza ngaphandle kokuhlela ukuqina, bese ubuyela kumodi evamile ezemidlalo emva kokubeletha ngeke kube nzima.

Kukhona elinye futhi iphuzu ezibalulekile, kungani nje ukuqala ukuqeqesha asebenzayo. Iqiniso liwukuthi uma ngesikhathi umama lactation kwaba ukuqeqeshwa amandla olujulile ke ukuthi ivelele acidosis acid, okuyinto yona le ukunambitheka "okukhona" likamama. Okungukuthi, izinyane kungenzeka nje give up on esifubeni sakhe. Ngakho zinike isikhathi ukwehla enyuka ngokwakho umsebenzi. Futhi uma ufuna ukondla ingane, futhi eminye, kungcono makudle Pilates noma i-yoga. ukuqina ezinjalo ngemva kokubeletha ngokunembile ngeke balimaze.

Ezemidlalo ngemva cesarean

ukunakekelwa okukhethekile kuyadingeka uma lapho nokuzalwa kwezingane kwakubhalwa by Ukubeletha. Buyela ukuqeqeshwa kuyoba nzima kakhulu. Ngaphezu kwalokho, kukhona izinhlelo ezikhethekile - nokufaneleka kwesisindo ngemva kokubeletha ngu Ukubeletha, kodwa futhi ngabo ukuba baqale sizokwazi kuphela emva kokubonisana kanye kadokotela imvume. Ngokuvamile owesifazane livunyelwe ukuba libuyele nokuqeqeshwa kwaze kwaba yilapho ngesikhathi isilonda kukusindisile ukugwema ingozi yokutheleleka futhi welds eziphukile. Ngokuvamile, lokhu kudinga ubuncane amaviki angu-8.

ukuqeqeshwa kuqala

Umzimba wakho ekuphumuleni kokuvivinya umzimba ezinyangeni eziyisishiyagalolunye, ngakho musa nje ubambe barbells futhi dumbbells. Kudingeka ukuthi uqale ukubukela futhi kancane kancane, ngokuhamba kwesikhathi, okwandisa umthwalo. Uma ungakwazi ukugcina umhlengikazi noma ugogo ukuya ejimini umntwana, akunandaba. Ungakwazi ukuhlela ukuqina ngemva kokubeletha ekhaya, inzuzo ukukwenza lokhu, ziningi isiqophi izifundo. Ngaphezu kwalokho, nsuku zonke hamba nengane, futhi, kucatshangwa ukuthi ezinye uhlobo umsebenzi. Ukuhamba ukusha kilojoule. Ngakho musa ukuhlala ebhentshini uhambe, ukuhamba futhi futhi uhambe.

Kukhona umzimba ukuthi kungenziwa ngokushesha ngemva kokubuya esibhedlela. Ngemva kwabo, wena kuyoba lula kakhulu ukuqala Amazing babubukhulu ngokwengeziwe. Ngakho, lezi zibandakanya:

1. Kegel obonisa. Kuyadingeka ukubuyisela kuyaqina of imisipha ukhalo.
2. ukuphefumula umzimba
3. Bonisa nge fitball. Ukuze bahlanganyele nale yokusungula, ungenza nsukuzonke. Ngokwesibonelo, ngesikhathi ibele, ungakwazi ukuhlala fitball futhi enze isiyingi ezinyakazayo ukhalo.

Sihlanganisa ekunakekeleni ingane nge ukuqina

omama abaningi give up ezemidlalo, ebhekisela yokuthi ngaso sonke isikhathi esichithwa ekunakekeleni ingane. Sizovula kubo imfihlo: azifundiswa kula makilasi okufunda ezimbili zingahlanganiswa ngempumelelo. Inketho elula, okuyinto sekushiwo - bahamba. Nge izingane kudingeka nsuku zonke ukuba ngaphandle, ngakho ngisho ngabe kuyoba usizo kuwe. Ngokwesibonelo, lapho ehamba, ungakwazi enze ezihlukahlukene ukunyakaza, bese kancane ke ngokushesha, ku tiptoe. Kuthatha imizuzu abanye kuphela angu-40, ama-calories 300 usehambile.

Njalo umama ayihlali elele kusofa, ihamba ngokusebenzisa efulethini, enza imisebenzi yasendlini. Ngakho ukuhamba kungenzeka ukuba esikhundleni ukudansa lisebenza. By the way, yoga sibekwe kuhlangene mayelana izinyane. Futhi ngokukhethekile ukwenza asanas eziyinkimbinkimbi, funda zibhekise elula abaningana.

Top the best imfanelo izinhlelo ngemuva kokubeletha

Sikunikeza engcono phezulu ephumelela kunazo ekhaya ukusebenzisa ukuthi ungakwazi ukwenza ngenkathi ingane yakho ilale:

1. Cindy Crawford ukuqina ngemva kokubeletha

Mhlawumbe lena yiyona ndlela uhlelo ezidume kakhulu omama abasebasha, njengoba kuba kufinyeleleke futhi emnene. Ngisho noma ngabe u-sokukhulelwa umsebenzi ungazibandakanyi kulesi sifundo isiqophi uzobe ehlombe. USindi Krouford idale uhlelo nge ukwenyuka kancane umthwalo, okusho uqala uqale ukubuka kanye nemizuzu engu-10 ngosuku izinsuku ezingu-14, wabe esenezela enye imizuzu engu-15 nokunye kuze Amazing egcwele.

2. Treysi Anderson: Post Ukukhulelwa

Tracy isungule uhlelo esekelwe isipiliyoni sabo siqu. Le vidiyo eziyinkimbinkimbi nezinzima angafaneli Wabasaqalayo. Isethi umzimba imizuzu 50, futhi kuba umthwalo ngempela esindayo, ngakho ungakwazi ulwahlukanise ku izindlela ezimbili. Uhlelo luhlanganisa eziningi umzimba phezu cindezela.

3. Zezıhlabane umzimba Healthy Mama

Lolu uhlelo olusha kusukela odumile Dzhillian Maykls. Isethi umzimba yakhelwe Wabasaqalayo futhi kulabo muva nje wasimama ebeletha. Kuhlanganisa 3 ukusebenzisa izingxenye ezihlukahlukene zomzimba.

Nobuhle ukwelashwa komama abasha

Manje uyazi ukuthi kusho ukuthini ukuthi ngumuntu ukuqina kwangemva kokubeletha, bangaki amakilasi ungaqala futhi yini izivivinyo ukwenza kangcono, futhi yini cha. Isakhiwo ukuma smartness ukubuya mdlalo kuzosiza manipulations yezimonyo. Nazi ezinye izinqubo ukuthi kungenziwa Kunconywa ukuba umama osemncane:

1. Ikhaya uyaxebuka. Ukuze uthuthukise isikhumba ukuthungwa, lona olubushelelezi futhi kuyaqina, kubalulekile kabili ngesonto usebenzise khuhla.
2. Self-massage. Izikhathi eziningana evikini, ungenza ngokwakho massage nezimonyo ekhethekile anti-cellulite.
3. Electrostimulation. Ifanele nabancelisayo. Lena inqubo hardware lapho sinomthelela izingqimba engezansi kwemisipha. Okungukuthi, kuba umsebenzi kwenye indawo.
4. Mesotherapy. Maye, kodwa le ndlela asifanele nabancelisayo. Kodwa uma ibele musa, ungasebenzisa inqubo mesotherapeutic, okuhloswe ngalo evutha kokuqina amafutha nesikhumba.
5. Futhi ekhaya ungenza ezisonga nge izingoma ezahlukene. It is hhayi Kunconywa ngesikhathi lactation.

Amacebo eziwusizo

Yini ukuqina ngemva ukulethwa kubalulekile futhi kudingeka, ngokusobala. Kodwa nakhu ukuthi ukwenza kanjalo, ukuze ngingasebenzisi ukulimaza ngokwabo noma ingane?! Udinga ukulandela imithetho embalwa nemihlahlandlela:

• Uma kungenzeka, kungcono kakhulu ukunquma ukuthi ukuqasha umqeqeshi siqu abazokutshela ngokuningiliziwe lokho ukuqina ngemva kokubeletha, lapho uqala ukusebenza futhi yini obonisa ongakwenza.
• Uma endlini yedwa, khona-ke ukuthuthukisa uhlelo ngokwakho ukuthi uye wahilela wonke amaqembu kwemisipha.
• Musa ukwenza zonke izivivinyo ngesikhathi esisodwa. Ungasabalalisa kubo usuku lonke. Ngokwesibonelo, ngesikhathi umntwana elele.
• Qhubekisa ngokuthwebula izivivinyo kuphela kokusuthisa futhi ihora elilodwa ngaphambi.
• Musa ukunganakwa egqoke kwangemva kokubeletha ibhandishi. Uyakwazi ukusekela imisipha besisu futhi akuvumeli droop isikhumba.
• Ngenxa figure enhle akufanele uphonsa ibele. Phela, lokhu kuyinto ukudla kubalulekile ingane. Ngaphezu kwalokho, ukuthuthukiswa ubisi lwebele oqothulayo 300 kcal.
• Udinga sisenza njalo izikhathi 3-5 ngesonto imizuzu 30-60.

isiphetho

Ekuphetheni, kufanele kusho ukuthi ukuqina ngemva kokubeletha kuyadingeka yonke wesifazane. Akekho noyedwa ukushiya ingane ukuya ejimini?! Lena akuyona inkinga, iya endlini, bekuyoba ufisa. Kodwa khumbula ukuthi into ebaluleke kakhulu - kuhle, musa babonisa, ngoba unenkinga kakhulu nengane. Hlala amahle!