Amakhilogremu amaningi ngemuva kokukhulelwa kwesinye isikhathi kungaba nzima ukuwakhipha. Ukudla okulinganiselayo, okuhlotshaniswa nokuvivinya umzimba okulinganiselwe futhi kuhambisane nomama osemusha, kuzokusiza ukuthi uphinde uthole isibalo sakho. Kodwa-ke, qiniseka ukuthi ulandela ukuvuselelwa kwakho kwe-perineal kanye nesisu ngaphambi kokuqala noma yikuphi ukuqala kabusha kwezemidlalo.

Ngesikhathi sokukhulelwa, umzimba wakho uye wenza izinguquko eziningi. Ngemva kokubeletha, kuthatha cishe izinyanga ezingu-2 ukuthi isibeletho sakho sibuyele endaweni yaso yasekuqaleni kanye nomthamo wegazi lakho ukuze ubuyele kokujwayelekile.

Ngakho-ke kubalulekile ukuthi uzinike isikhathi sokubuyisa isisindo sakho esinempilo. Khumbula ukuthi umzimba wakho ulungiselele izinyanga ezingu-9 ukuthi wamukele ingane yakho. Zivumele okungenani isikhathi esiningi ukuze ubuyise isibalo sakho. Ngisho unyaka wonke: lesi isilinganiso esihle kakhulu sokulahlekelwa isisindo sakho ukuze kuqhubeke.

Ukusheshisa ukwehla kwesisindo ngokwenza okuphambene nemvelo ngeke kube nokukhiqiza, ikakhulukazi uma uncelisa.

Uma uzuze phakathi kwe-10 ne-15 kilos ngesikhathi sokukhulelwa kwakho, kungenzeka futhi ukuthi ngokwemvelo, ngaphandle kokwenza umzamo omncane, uzolahlekelwa amakhilogremu ambalwa uma uqinisekisa ukugcina ukudla okulinganisela ngangokunokwenzeka nokuthi zijwayeze okungenani. umsebenzi womzimba wansuku zonke. Futhi uma uncelisa, cishe kuyoba lula nakakhulu ngoba ukukhiqizwa kobisi kudinga izindleko ezinkulu zamandla (ngakho-ke ama-calories) futhi ukuncelisa ibele kubangela ukufinyela kwesibeletho, okuzokuvumela ukuba uthole isisu kalula. isicaba.

Ukubeletha kuwumdlalo wangempela ngokwakho, oqeda amandla umzimba. Ngakho-ke okubalulekile ukuphumula ukuze ubuyise wonke amandla akho ukuze ukwazi ukugxila kuwena, enganeni yakho kanye nempilo yomndeni wakho. Uma ungomunye wabesifazane abazizwa bekhulu ngemva kokubeletha, qaphela ngoba akuvamile ukubona ukukhathala ngokomzimba ngemva kwamasonto ambalwa kokuzalwa kwengane.

Zinike isikhathi sokuthola isigqi esifanele nengane yakho: isikhathi sizofika sokucabangela ukudla kuphela lapho usuphinde wathola amandla akho, ubungqabavu bakho kanye nezinga elithile lokutholakala ekuphileni kwakho kwansuku zonke.

Noma kunjalo, ngokushesha nje lapho ubeletha, qhubeka ubuka ukudla kwakho ngoba ngale kwama-calories ekulethela wona, uphethiloli wangempela womzimba wakho, ungumhlinzeki oyigugu wamavithamini, amaminerali kanye nama-anti-oxidants. , kubalulekile ekulinganiseni kwakho okuhle kokuziphatha nangokomzimba.

Ukuze uphinde uthole isibalo sakho ngemva kokubeletha, akukho mbuzo wokuqalisa ukudla okuqinile nokukhawulelayo. Ngokulandela izimiso eziyisisekelo zokudla okulinganiselayo, inaliti yesikali kufanele yehle ngokwemvelo kancane kancane.

Izithelo

 Esidlweni ngasinye nanjengesnakhi, qiniseka ukuthi udla isithelo okungcono kakhulu esiluhlaza ukuze uzuze kuzo zonke izinzuzo zaso zomsoco. Uma ukhetha inguqulo yejusi yezithelo, cindezela ngisho nesithelo sakho futhi ungalibali ukuphuza isiphuzo sakho sasekhaya! Izithelo zezithelo zezindawo ezinkulu, kungakhathaliseki ukuthi ziyini, azinayo izithakazelo zangempela zokudla okunomsoco, ngokwemibandela yamavithamini ikakhulukazi. Ungaphinda ukhethe ama-compotes, kodwa futhi, khetha izinguqulo zasekhaya ezidinga isikhathi esincane kakhulu sokulungiselela. Vala ukushisa ngokushesha nje lapho isithelo sesivuthiwe futhi sinambitha njalo ngaphambi kokwengeza ushukela: i-fructose esithelweni ivame ukwanele ngokwayo! Okufanelekile, bala izingxenye ezi-3 zesithelo ngosuku Ithiphu: ngengxenye yesithelo, bala i-apula eli-1, ipheya eli-1, iwolintshi eli-1, i-nectarine eli-1, ipentshisi eli-1 kodwa amakiwi ama-2, ama-plums angu-3, ​​ama-clementines angu-3, ​​ama-tangerine ama-2 kanye nesitsha esincane esibomvu esi-1. izithelo!

Imifino

 Emini nakusihlwa, hlala udla imifino ngobuningi obulingana nokudla okunesitashi. Ngokufanelekile, qiniseka ukuthi uhlala unokudla okukodwa kwemifino eluhlaza ngosuku: isaladi eluhlaza, isanqante egayiwe, ikhukhamba, iklabishi elimhlophe, utamatisi, njll. , ukudla okuthosiwe, amasobho, amajusi emifino, njll.

Ukudla okunesitashi

Ngokuvamile zigwenywa ngesikhathi sokudla, ziyadingeka nokho ukugwema ukukhungatheka okuholela ngokungenakugwenywa ekudleni. Ungawabalekeli kodwa mane ulawule amanani: bala amagremu ayi-100 kuye kwayi-150 ngosuku ngokuya ngokudla kwakho. Shintsha imithombo ye-carbohydrates ngokushintshanisa i-pasta, irayisi, i-quinoa, ubhatata, i-bulgur, njll. Futhi ngezikhathi ezithile khetha imifino, ebizwa nangokuthi "ama-pulses": ubhontshisi obomvu nomhlophe, ama-chickpeas, uphizi ohlukanisiwe nama-lentils.

Amaprotheni: inyama, inhlanzi noma amaqanda

 Amaprotheni abalulekile ekusebenzeni kahle komzimba ngokubamba iqhaza ngqo ekwakhiweni nasekuvuseleleni amaseli nezicubu. Ngeke bakuvumele ukuthi usuthe kuphela, kodwa futhi bazokuvimbela ukuthi uzizwe ulambile phakathi kokudla. Yidla ingxenye ethile emini njengakusihlwa futhi usebenzise wonke ama-amino acid, ukushintshanisa phakathi kwenyama emhlophe, inyama ebomvu namaqanda, ongayikhetha okungcono kakhulu ezinkukhuni ezidla imbewu yefilakisi. Futhi khumbula ukudla izinhlanzi noma izilwane zasolwandle kabili ngeviki ukuze uzuze ku-Omega 3 yazo.

imikhiqizo yobisi 

Yidla phakathi kwemikhiqizo yobisi emi-2 kuya kwemi-3 ngosuku, mhlawumbe ngo-0%, futhi uzizwe ukhululekile ukushintsha ubumnandi phakathi kwamayogathi, ushizi omhlophe, i-faisselle, amakhukhi aseSwitzerland nobisi. Kanye noma kabili ngesonto, zivumele ukuphakela ushizi (30 g).

Izinto ezinamafutha

Egxekwa futhi evame ukuvinjelwa ngesikhathi sokudla, amafutha nokho adlala indima ebalulekile ekusebenzeni kahle komzimba. Okubalulekile wukukhetha kuzo ezisezingeni, nokuba nesandla esilula. Ekuseni, khetha u-10 g webhotela (ngokudla kwawo uvithamini A) futhi emini nakusihlwa, faka ukudla kwakho okulingana nethisipuni lamafutha omnqumo, amafutha e-rapeseed, ama-walnuts, ama-hazelnut, noma imbewu yamagilebhisi. .

Iziphuzo

Khumbula ukuthi amanzi kuphela abalulekile. Ngakolunye uhlangothi, akukho okukuvimbelayo, ngaphandle kwasezimweni zomfutho wegazi ophakeme, ekukhetheni amanzi acwebileyo noma acwebezelayo. Ungakwazi futhi ukwengeza ucezu lukalamula noma olusawolintshi noma ukhethe isiraphu engu-0% ukunambitha amanzi akho. Futhi cabanga ngetiye, ama-herbal teas nekhofi, okuyizindlela ezinhle zokuzikhipha amanzi ngesikhathi uzinika isikhashana senjabulo nokuphumula.

Ngemva nje kokubeletha, ukuvivinya umzimba okumnene, okuvamile nokungeqisi kuyazuzisa ukubuyisela isimo sakho somzimba kancane kancane, ngejubane lakho. Ukuqala, ukuhamba nengane kulungile: ungakwazi kancane kancane ukwandisa ubude bawo futhi uqinise ijubane lokuhamba kwakho.

Ukuze uthole isisu esiyisicaba ngempela, ukhiye wemfihlo uhlala ukuvuselelwa kwangemva kokubeletha okuhlanganisa ukuvuselelwa kwe-perineum kodwa nebhande lesisu kanye nomhlane kamama omncane. Kungani ? Ngoba ngesikhathi sokukhulelwa nokubeletha zonke izicubu nemisipha ziye zanwetshwa. I-perineum - uhlobo lwe-hammock enwetshiwe phakathi kwe-pubis kanye ne-coccyx futhi yenziwe izingqimba ezintathu zemisipha - ikhululekile ngaphansi komphumela wokuphazamiseka kwehomoni, isisindo se-fetus futhi esinwebeka ngesikhathi sokubeletha. Ngaphezu kokusebenza ngethoni ye-perineum, ngakho-ke kubalulekile ukufunda indlela yokusebenzisa imisipha ejulile yesisu, futhi ikakhulukazi imisipha eguquguqukayo esiza ukuqinisa isisu. Lezi zikhathi zokuhlunyeleliswa kwe-perineal kanye nesisu zimbozwa ukuphepha komphakathi. Ungaphuthelwa ithuba lokuzilandela, njengoba kudingeka.

Kamuva, uma ukwazi ukuzikhulula ihora ngeviki, ezemidlalo zilungele ukucwengwa nokunwebeka isibalo sakho. Nokho, lapha futhi, akukho ukuxhamazela: linda ukubonisana kwangemva kokubeletha (amaviki angu-6 kuya kwangu-8 ngemva kokubeletha) kanye nezeluleko zikadokotela wakho ukuze ziqale. Qala ngomdlalo omnene, ukuze uvikele i-perineum yakho futhi ngaleyo ndlela ugweme ingozi yokungakwazi ukuzithiba noma i-uterine prolapse (evame ukubizwa ngokuthi "ukwehla kwesitho").

Nayi imibono yokuzivocavoca okuthambile kwe-perineum yakho, ongayenza, ngokushintsha ukuqina kanye nemvamisa, ngokuya ngokuvela kwesimo sakho somzimba:

• Ukuhamba ngokushesha
• Ukubhukuda
• Amabhayisikili
• Ijimu yasemanzini (i-Aqua-gym)
• Pilates

Mayelana nezemidlalo nokuzivivinya, khumbula ukuthi ukwenza njalo kuza kuqala (ngokucacile) ngaphezu kokuqina! Kusukela enyangeni yesi-6 (ngaphambilini uma uzizwa ufanelekile ngokukhethekile kanye nezeluleko zikadokotela noma umbelethisi wakho), hamba kancane kancane: shintsha ubude bezikhathi zakho kusukela kumaminithi angu-30 kuya kumaminithi angu-45 , kanye nemvamisa ye-1 kuya ku-3 izikhathi ngesonto. Lokhu kuzokuvumela ukuthi uphinde uthole ukuguquguquka, amandla kanye nokubekezela ngendlela eqhubekayo nehlala njalo.