Ukubuyela esimweni ngemva kokubeletha

Ukuba sesimweni: ukulinda isikhathi esifanele

Ngokushesha ngemva kokubeletha, sizitshela ukuthi sizobuyisela ngokushesha isibalo sethu "sangaphambili". Kodwa umzimba unezizathu zawo okumele zibhekwe. Uthathe izinyanga eziyisishiyagalolunye ukuthola ingane yakho. Bala izinyanga ezingaki ukuze konke kuhleleke ngokuphelele. Ngisho nalapho ulahlekelwa ngokushesha amakhilogremu okukhulelwa, amasonto ambalwa uzizwa unzima futhi ubi esikhumbeni sakho ngenxa yokukhulelwa kwamahomoni. Lokhu kukhulelwa, okunomthelela kuwo wonke umzimba, kuyaqhubeka ngesikhathi sokuncelisa. Isixazululo esingcono kakhulu: linda! Ngakho-ke, akukho mbuzo wokubuyela emdlalweni ngaphambi kokubuya kwama-diapers kanye nokuvuselelwa kwe-perineal nesisu. Ngokuqondene ne-silhouette, kungcono ukulinda kuze kube sekupheleni kokuncelisa ukuze ukhathazeke ngakho. Futhi kunoma yikuphi, ungenzi lutho izinyanga eziyisithupha.

Gcwalisa amandla ngokunakekela ukudla kwakho

Sonke siyakwazi, oyedwa uhlelo lokudla oluncishisiwe kubandakanya ukudla amafutha asheshayo kanye noshukela, ngakho-ke konke ukudla okuqukethe. Ukuze kuzuze labo abanikeza amaprotheni namavithamini. Ngaphezu kokulahlekelwa isisindo, umqondo uwukuzizwa kangcono emzimbeni wakhe futhi abuyise amandla akhe.

• Ukulungiselela nokupheka, dlala ikhadi lokukhanya. Khetha ukupheka nge-foil ne-steam. Vimbela amasoso nokudla okuthosiwe. Ungafaki amafutha, ibhotela noma ukhilimu ekosini kwakho, ezinkukhuni, enhlanzini nasemifino. Ukunambitha izitsha zakho, nciphisa usawoti, kodwa cabangela izinongo. Kulesi sigaba, gwema ukudla okuphekiwe konke ngomumo, khetha imikhiqizo yemvelo kakhulu ngangokunokwenzeka. Shintshanisa amakhekhe asezimbonini ngama-dessert enziwe ekhaya asekwe ngezithelo. Ngokulindele noma yiziphi izifiso, gcwalisa isiqandisi sakho ngemifino e-crunchy (ama-radishes, izaqathe, utamatisi we-cherry, njll.) ehlisa umuzwa wendlala. Ukudla ngaphandle kokulinganisela. Ingilazi enkulu yamanzi iphinde ibe yinto enhle kakhulu yokucindezela ukudla kwemvelo.

• Khawulela ukusetshenziswa kwakho kotshwala newayini. Uyeke ukuwaphuza ngesikhathi ukhulelwe futhi ukuqapha okufanayo kuyadingeka phakathi nesikhathi sokuncelisa. Khona-ke, ungaziphathisa ngesiphuzo, ngezikhathi ezithile njenge-aperitif, futhi kunalokho ingilazi ye-champagne kune-whisky. Etafuleni, ungadluli ingilazi eyodwa yewayini elimnandi ngosuku.

• Ungawesabi ama-sweeteners. Ngaphansi kwezaba zokuthi ayizithako zesifiso sokudla samakhemikhali ezingavuselela ukunxanela ushukela wangempela, ezinye izazi zokudla okunomsoco ziyakuxwaya ukudla neziphuzo “okulula”. Kodwa-ke, i-aspartame, enye yezithako ezihlolwe kakhulu emhlabeni, kufakazelwe ukuthi ayinabungozi. Isetshenziswa njalo, ayikhulisi isifiso sokudla futhi ingase ikhuthaze nokulahlekelwa isisindo.

• Phuza ngokwanele, ilitha nengxenye kuya kumalitha amabili ngosuku. Phuza amanzi, amanzi amaningi, itiye le-herbal elingenashukela, nesiphuzo esisodwa kuya kwezimbili zokudla. Amanzi akhuthaza ukuqedwa kobuthi futhi ahlanze amangqamuzana.

Yikuphi ukudla ngemva kokubeletha?

Ingabe umngane wakho ukuncome ngokudla okunamaphrotheni amaningi? Ungaqala ukuyicabangela ezinyangeni eziyisithupha ngemva kokubeletha. Ongoti bezokudla bayakusho futhi bakuphinde, ukuze unciphise umzimba ngendlela eqhubekayo, kufanele sikugweme ukudla okudlayo. Kodwa-ke, uma isisindo sakho sikucindezela ngempela, ungathuthukisa ukulahlekelwa kwesisindo sakho nge- ukudla okunamaprotheni amaningi. Iyona esebenza kahle kakhulu. Isimiso: yidla kuphela, isonto elingu-1 noma amabili, amaprotheni amancane nemifino eluhlaza ngokuthanda kwakho. Ngaphandle kokukhohlwa ukuhlobisa yonke nge-spoon yamafutha ngosuku nokuphuza okungenani amalitha amabili amanzi ukuze kukhishwe ubuthi. Futhi iyasebenza, ngoba amaprotheni anomzimba adliwe ngaphandle kukashukela akhuthaza ukuncibilika kwamafutha kanye nokuqedwa kwamanzi ngenkathi kugcinwa. isisindo mass. Imifino eluhlaza, ama-kilojoule aphansi, iyakhipha, i-laxative kancane futhi ivuselela. Ngaphezu kwalokho, lezi zigaba ezimbili zokudla ziletha ngokushesha umuzwa wokusutha. Uma usekela isimiso kahle ngoba awukudingi ukudla okunesitashi, uzolahlekelwa isisindo ngokushesha, ngaphandle kwendlala noma umuzwa wokuswela.

Kodwa ungaqhubeki nalokhu kudla isikhathi eside. Cishe iqeda ngokuphelele ushukela, ngisho nalabo abaphuzayo. Nokho, ziyimithombo emikhulu yamandla esiyidingayo esikhathini esimaphakathi nesikhathi eside ukuze simelane nokukhathala, ikakhulukazi ngemva kokubeletha. Ngaphezu kwalokho, qaphela ukuthi ukuhlukunyezwa kwamaprotheni amathayi ezinso namalunga. Kunoma ikuphi, ungangabazi ukuxhumana nesazi sokudla ukuze uthole usizo.

Ijimu emnene kakhulu ukuqala

Akufanele uqale uchungechunge lwe-abs eqondile ngaphambi kokubuya kwama-diaper, noma ngaphandle kokuqinisekisa ukuthi awudingi ukuvuselelwa kwe-perineal. Khumbula ukuthi emasontweni ambalwa okuqala ngemva kokubeletha, indlela engcono kakhulu yokubuyela esimweni sokulala kusewukuphumula ngangokunokwenzeka. Kodwa-ke, kukhona ukunyakaza okumnene kakhulu, okusekelwe ekuphefumuleni, ukuze uphinde ukwazi ukuqaphela umzimba wakho futhi uqale ukuwuhlanganisa ngobumnene imisipha.

• Kusukela ekupheleni kwesonto lokuqala, uhlezi noma umile, ungakwazi ukwenza ithoni ye-abs yakho ngokuphephetha kakhulu sengathi sifuna ukucisha ikhandlela sisekude. Ukuze lokhu kuvivinya umzimba okuncane kusebenze, sikuphinda okungenani izikhathi ezinhlanu noma eziyisithupha ngokulandelana, izikhathi eziningana phakathi nosuku.

• Okunye ukunyakaza onyakazisa izicubu ngaphandle kokulimaza omunye ulala ngomhlane, izinyawo ziphansi, imilenze igobe kancane. Sibeka izandla zethu esiswini bese siphefumula kakhulu, sizama ukuzwa isisu namaphaphu kuqhuma. Khona-ke, sikhipha umoya ngenkathi sicindezela isisu, sinciphisa i-perineum kanye nesifunda se-anal ngangokunokwenzeka futhi sibambe ukufinyela imizuzwana embalwa.

• Ukwenza ithoni ye-glutes, amathanga nomgogodla welula kancane, sihlala sinwebile, izinyawo ziphansi, izingalo zihambisana nomzimba. Ngokuhogela, sifutha isifuba futhi sivumela izinso ukuba zikhuphuke kancane kakhulu. Njengoba uphefumula, ucindezela umhlane wakho phansi, ubambe isisu sakho nezinqe.

Okubalulekile: i-perineum

I-perineum iyisethi yemisipha nemigqa, exhuma i-anus ne-pubis futhi yakhe indawo ephansi esekela izitho ezitholakala ku-pelvis encane. Umsipha oyinhloko yi-levator ani muscle. Ukuphumula kakhulu kwe-perineum kungahambisana nokungakwazi ukuzithiba komchamo, okungavamile kakhulu ukungakwazi ukuzithiba kwendle kanye / noma ukwehla kwesitho somzimba (prolapse).

I-perineum igcizelelwe ikakhulukazi ngesikhathi sokukhulelwa nangesikhathi sokubeletha. Ukhulelwe, sigoba umgogodla ophansi, owelula i-perineum. Kodwa okubaluleke kakhulu, isisindo sesibeletho siphindaphindeka ngo-20 kuya ku-30, siyanwebeka futhi sicindezele isinye siye phansi. Ngaphezu kwalokho, ukungena kwe-hormonal kuvame ukukhulula imisipha nemisipha.

Ubunzima, izitho zangaphakathi nazo azimisiwe kahle futhi zinesisindo esiningi ku-perineum. Yingakho ukuvuselelwa kwe-perineal kunconywa, ngisho noma kwenzeka ukubeletha ngokuhlinzwa, futhi hhayi kuphela lapho ingane izalwa ngesitho sangasese sowesifazane.

Kungakhathaliseki ukuthi yisiphi isikhundla sikamama ngesikhathi sokuxoshwa, i-perineum ihlale igxilile ngokudlula kwekhanda futhi ama-levator e-anus anwetshiwe. Njengomthetho, i-perineum ilahlekelwa, kulesi senzakalo, cishe i-50% yamandla ayo emisipha. Ngaphezu kwalokho, uma umntwana osanda kuzalwa ephuma ngokushesha, angadabula i-perineum futhi alimaze imicu yemisipha; uma kusetshenziswa ama-forcep, ahlukanisa imisipha ye-sphincter kanye nezindonga zesitho sangasese sowesifazane.

Uzuza kumaseshini angu-10 ambozwe ngokugcwele yi-Social Security. Lokhu kuvuselelwa njalo kwandulela ukuvuselelwa kwesisu. Ezinyangeni ezi-3 zokubeletha, izikhathi kufanele zenziwe ngumbelethisi. Ngemuva kwezinyanga ezi-3, kungaba ngumbelethisi noma i-physiotherapist.

Uma ungakudingi ukuvuselelwa kwe-perineal noma uma izikhathi ezintathu noma ezine zanele, ungakwazi futhi ukunikeza ukuvuselelwa kwesisu kudokotela womzimba. Cela udokotela wakho ukuthi akunikeze incwadi yalokhu kwelashwa.

Ukubuyisela esimweni esimweni ngasinye

Ngaphambi kokuqala amaseshini, umeluleki uhlala eqala ngokuhlola imisipha ye-perineal ngoba zonke izingane ezisanda kuzalwa azinazo izidingo ezifanayo. Ukuze enze lokhu kuhlola, angakwazi ukuqhubeka ngezindlela ezahlukene:

- Faka iminwe emibili esithweni sangasese bese ucela isiguli ukuthi siyifinyeze. Le ndlela ivumela ukuhlukaniswa okuhle kwethoni yemisipha yengxenye ngayinye ye-perineum futhi ingaba mnandi kakhulu ngemva kwe-episiotomy, lapho omunye wemiphetho ye-perineum isikiwe.

- Sebenzisa amathuluzi athile : isibonelo i-perinometer (uhlobo lwebhaluni elivuthele ngaphakathi esithweni sangasese sowesifazane, liqopha ukufinyela), i-forceps ye-tonometric ekwazi ukukala umsebenzi wemisipha ye-pubis ne-rectum, idivayisi yokulinganisa ehloselwe ngokukhethekile i-anal sphincter, i-vaginal. i-probe noma izinsiza ezahlukahlukene ze-intravaginal, njengezigaxa.

Kuzo zonke izimo, imiphumela ikalwa esikalini esisuka ku-0 kuye ku-5. I-tonicity enhle iwuhlelo lwe-3,5. Umphumela ongemuhle wenza ukuvuselelwa kubalulekile. Nalapha, kukhona amasu amaningana.

Umsebenzi owenziwa ngezandla uyinto engcono kakhulu ngisho noma usetshenziswa kancane ngoba untekenteke kakhulu. Ivumela ukukhuthazwa okukhethiwe kwenqwaba yemisipha ehlukene. Kwabesifazane abaningi, ezinye izingxenye ze-perineum zibuthakathaka kunezinye, futhi iminwe yomelaphi izwa ukuhlukahluka kokungezwani ngokulingana okukhulu. Imisipha ebuthakathaka isuke ishukunyiswa ngokuqondile ukuze ibangele ukufinyela kwe-reflex, kuyilapho ukuthinta kuvumela ukusebenza umbono wayo yonke imisipha, ngisho nokujulile.

I-passive electro-stimulation ithandwa kakhulu namuhla. Le ndlela ihilela ukuvuselela imisipha ye-perineal usebenzisa imisinga kagesi edluliswa uphenyo lwesitho sangasese sowesifazane. Kwenziwa ama-physiotherapists noma ababelethisi abavame ukunikeza isiguli sabo ukuthi sithenge i-catheter yabo, babuyiselwe I-Social Security ngencwadi yezokwelapha. Kukhethwa ngokuvumelana nokuma kwesitho sangasese sowesifazane, ukuthi kungenzeka kube khona izibazi, ukuba khona noma ukungabi khona kwe-prolapse kanye nesimo sethoni yemisipha. Ngokuvamile, kuthatha izikhathi ezingaba ngu-10 ngesilinganiso esisodwa noma ezimbili ngesonto. Lezi zikhathi ngezinye izikhathi zibangela ukuluma kodwa ngokuvamile azibuhlungu futhi zithatha imizuzu eyi-10 kuya kwengama-20.

Le nqubo inikeza imiphumela emihle kakhulu ezimweni zokuntuleka kwe-sphincter yobuthakathaka obukhulu bemisipha noma lapho owesifazane engazi ukuthi abone kanjani ukufinyela. Kuyasiza futhi ukukhulula izibazi ezibuhlungu. Okuwukuphela kwe-drawback ukuthi i-current ijabulisa izicubu ngaphandle kokungenelela kokuzithandela kwesiguli, okumele sisebenze ekufinyezeni kwaso kanye nokuvumelanisa ngokwayo.

Abaningi bezokwelapha banikeza umsebenzi wokuzithandela wokunciphisa imisipha ye-perineum. Kwenziwa ngomshini othile, ngohlelo “lwempendulo yempilo”. Le nqubo inqoba izithiyo ze-passive electro-stimulation. Isiguli silele embhedeni siphakamise isifuba. Ama-electrode amabili abekwe esiswini sakhe, enye ifakwe ngaphakathi esithweni sangasese. Ukufinyela kwemisipha kudluliselwa esikrinini sekhompyutha, okuvumela umelaphi kanye nowesifazane ukuthi bahlole ukuqina kwabo. Ngokuvamile, idivayisi inikeza ukulandelwa okubili: enye iphathelene nemisipha ye-perineal, enye i-abdominals, okungafanele isetshenziswe. Kukhona namadivayisi ongawasebenzisa ekhaya, kodwa imiphumela ngokuvamile ayiphumeleli kangako.

Ama-cones asetshenziswa ekhaya, ngaphezu kwalokho. Lezi izisindo ezimbozwe ngepulasitiki, ezinesisindo esiphakathi kuka-18 no-90 amagremu. Owesifazane ungenisa ikhoni esithweni sangasese futhi kufanele ayigcine isendaweni lapho enza ibhizinisi lakhe. Uma ewa, kukhombisa ukuthi akakafinyeleli izicubu ze-perineal ngokwanele. Lo msebenzi ukhuthaza ukutholwa kwe-reflex yokufinyeza okude. Ngaphezu kwanoma yimuphi umsebenzi wokuvuselela, izigaxa zinikeza imiphumela emihle kodwa azivumeli owesifazane ononembeza omubi womdwebo womzimba wakhe ukuba athuthukise umbono wemisipha ye-perineum yakhe.

Ngemuva kwe-perineum, sidlulela ku-abs

The imisipha yesisu ekhululekile ngesikhathi sokukhulelwa, kubalulekile ukuwahlanganisa kabusha ukuze abuyise isisu esiyisicaba. Uma unamaseshini okubuyisela obungawadingi ku-perineum yakho, manje yisikhathi sokuwasebenzisa. Uma kungenjalo, ungabhalisa kuejimini noma wenze amaseshini e-gluteal abs ekhaya. Ekuqaleni, kudingekile ikakhulukazi ukusebenza ama-oblique kanye nalawo aguquguqukayo ngenkathi ugwema ukucela amalungelo amakhulu aphusha isibeletho kanye nesinye phansi. Ngakho-ke kufanele ukuxwaye ukunyathela nokukhahlela kanye nokunyakaza okudinga ukuphakamisa imilenze yomibili lapho ulele phansi.

Ukuqinisa ibhande lesisu, lala ngomhlane, imilenze igobile, izinyawo ziphansi, izingalo zakho emaceleni. Hofuzela ujule ngenkathi ufutha isisu, phefumula ngokutshekisela i-pelvis phambili ukuze uzungelezele umhlane ongezansi ezingeni le-lumbar region, ngaphandle kokukhipha izinqe futhi ikakhulukazi ngokudonsa isisu ngesineke. Bamba isikhundla imizuzwana emi-5, khulula, phinda izikhathi eziyi-10.

Ukuze usebenze ama-oblique, lala, imilenze igobile, izinyawo ziphansi phansi, izandla zihlezi ezingeni le-hip ukuze uhlole ukuthi i-pelvis ayiphakamisi phansi ngesikhathi sokunyakaza. Phefumula ngokujulile esiswini sakho, phefumula ngokutshekisela i-pelvis phambili bese ubamba indawo ngokuphakamisa idolo eligobile elingakwesokudla esifubeni. Phefulela phansi umlenze, phumuza unyawo lwakho, khulula. Phinda izikhathi ezingu-10 ngomlenze wesokudla, bese izikhathi ezingu-10 ngomlenze wesobunxele. Qinisekisa ukuthi umhlane wakho uhlala uyisicaba, zombili izinqe phansi, ngesikhathi sokuzivocavoca.

Ukusebenzela ukukhuthazela kwemisipha, lala ugobile imilenze, izinyawo zibheke phansi, izandla zibeke okhalweni. Donsa umoya ngenkathi ufutha isisu, phefumula ngokutshekisela ukhalo phambili ngaphandle kokukhipha izinqe. Khiya endaweni bese uletha idolo elingakwesokudla esifubeni izikhathi ezingu-10 zilandelana ngaphandle kokuphumula unyawo. Khumbula ukudonsa umoya njengoba ukhuphuka umlenze futhi uphefumula njengoba wehla. Phinda izikhathi ezingu-10 ngedolo lesokunxele.

Imidlalo okufanele ugxile kuyo ngemva kokukhulelwa

Kusukela enyangeni yesi-6 (ngaphambilini uma uzizwa ufanelekile), zivumele 30 kumaminithi we-45, izikhathi ezi-3 ngeviki, ukuze uphinde uthole ukuguquguquka, amandla nokukhuthazela. Kunconywa imisebenzi eminingi yezemidlalo:

 - Ijimu yasemanzini nokubhukuda : zivumela ukuqeqeshwa kwazo zonke izindawo ezinkulu zemisipha. Ngokuphindaphinda ubude bechibi ngesivinini esihle, siphinde sisebenze ngokuphefumula kanye nesistimu yenhliziyo. Amanzi avikela amalunga ekushaqekeni, andisa imizamo, abhucunga umzimba wonke, akhuthaze ukujikeleza kwegazi futhi alulaze imilenze esindayo.

- Imikhiqizo : ngesivinini esihle futhi eside ngokwanele ukuze kube nomphumela obonakalayo kusisindo semisipha.

- Ibhayisikili : efulethini, kwenziwa ngezigqi ezahlukene, izikhathi eziningana ngosuku. Ngaphandle, akulula ukulawula ijubane, kodwa, ngakolunye uhlangothi, sithola umoya-mpilo. Ngemuva kwamaviki ama-4 kuye kwayi-5 alokhu kuqeqeshwa komzimba, ungabhalisa ejimini, uthathe ukwelula, amakilasi e-yoga noma ama-Pilates.

Zinakekele

Around the ku-1st trimestere, singathola nosizo ukuze sibuyele esimweni. Futhi hlanganisa ukuphumula nokuzijabulisa.

Uma kungenzeka, zilaphe noma unikezwe ukwelashwa kwe-spa noma endaweni ye-spa. Izikhungo eziningi zinikeza ukulandelela komuntu siqu, kanye nenkulisa. Izindlela zokwelapha eziyisisekelo zokuphumula (i-whirlpool noma i-hydromassage okugeza) zihlanganiswa nezinsizakalo eziguqulelwe komunye nomunye:

- ukuqapha ukudla,

- i-aquagym ye-abs,

- amaseshini e-physiotherapy ukuze ufunde ukuthi ungayinakekela kanjani ingane yakho ngenkathi usindisa umhlane,

- ukuvuselela izindlela zokwelapha ukuxosha ukukhathala,

- i-pressotherapy noma ukunakekelwa kokujikeleza kwemilenze esindayo,

- Ukwelashwa kwe-decontracting ukuqeda ubuhlungu beqolo,

- sebenza echibini le-lumbar ukuze uqinise kancane emuva.

Ngaphandle kokukhohlwa amanzi e-lymphatic, ama-massage noma ukuphumula echibini lokubhukuda.

Ezinye izikhungo zinikeza ngisho nokuvuselelwa kwe-perineal ku-swimming pool, ezinye izikhathi zokubhucunga nengane.

Enye indlela enhle: izikhungo ezizinikele ekunciphiseni umzimba nokuqina. Ukunikezwa okungcono kakhulu kokuqapha ukudla, izikhathi zokubhucunga umzimba, ukuzilolonga okuthambile nezinye izindlela zokwelapha zokulwa nokucindezeleka noma ukunciphisa umzimba.

Ukulwa ne-cellulite, ukudla, ngisho kulekelelwa ngokuzivocavoca umzimba, akwanele. I-Cellulite, ethinta i-95% yabesifazane, inamafutha afakwe emanzini kanye nemfucuza eyakhiwe ubuthi futhi ikakhulukazi amaseli e-adipose athuthukile. Lokhu kuphazamiseka kwesikhumba kukhuthaza ukubukeka kwe-edema. Igazi kanye nokujikeleza kwe-lymphatic bese kusebenza kancane. Njengoba zingenawo umoya-mpilo kahle futhi ziniselwa, izicubu ezizungezile ziba yizisulu zokunqwabelana kwamafutha. Yonke indawo ethintekile iyavuvukala, iqine futhi ingakwazi ukwelashelwa. Uma ingahloliwe, i-cellulite ingena ekujuleni futhi isakazeka emathangeni, ezinqeni, ezinqeni nasesiswini.

Ukucwenga izindawo ezibucayi, kuyadingeka ukwenza endaweni ngokubhucunga njalo. Kukhona amasu ahlukahlukene asetshenziswa esikhungweni, e-thalasso noma kuma-physiotherapists athile. Ama-slimming okhilimu awanawo umthelela kumafutha ajulile, anesibopho samakhilogremu engeziwe, kodwa, inqobo nje uma esetshenziswa njalo (okungenani kanye ngosuku amasonto ama-4 ubuncane), athuthukisa isimo sesikhumba. Eqinisweni, abushelelezi i-epidermis, enciphisa i-cellulite namafutha avela phezulu akha ikhasi lewolintshi.