Nzira yekuderedza sei Postpartum? Kurasikirwa Kwehuremu Mushure meKubata

Vakadzi vazhinji vanoedza zvakanyanya kuderedza uremu nenzira ine hutano mushure mekuita pamuviri. Kutarisira mwana achangoberekwa, kugadzirisa kune imwe nzira itsva, inzira inoshungurudza. 

Asi mushure mekusununguka, iwe uchada kudzokera kune uremu hune hutano, kunyanya kana ukaronga kuva nepamuviri zvakare mune ramangwana.

muchinyorwa "kupera simba mushure mekusununguka", "postpartum kuderedza uremu nzira", "postpartum kuderedza uremu maitiro"zvichataurwa.

Sei Ndichiri Kuratidzika Nepamuviri?

Iwe uchangobva kuita mwana asi uchine nhumbu? Zvikonzero nei uchiri kutaridzika kuva nepamuviri zvinosanganisira:

Funga nezvedumbu rako sechibharumu. Sezvo mwana wako achikura, dumbu rako richatambanudza zvishoma nezvishoma. Bharumu harizoputika kana mwana wako ari panze. Panzvimbo pezvo, mhepo iri mubharumu inosunungurwa zvishoma nezvishoma. Uye kana waona, mabharumu anowanzobata mweya kunyangwe paave madiki uye mhepo zhinji iri kunze.

Mushure mokunge mwana wako aberekwa, kuchinja kwehomoni mumuviri kunoita kuti chibereko chidzoke zvishoma nezvishoma kune chimiro chayo chisati chave nepamuviri. Zvisinei, zvinotora mavhiki 7-8 kuti chibereko chidzoke pakukura kwayo.

Munguva yako yekuzvitakura, chikafu chakawandisa chaunodya kudyisa mwana wako chinochengetwa muchimiro chemafuta.

Chii chinonzi Baby Weight?

Mari inokurudzirwa ndeyemunhu ane hutano kuti awedzere uremu muhuwandu hwe11.5-16 kg panguva yekuzvitakura. 

Kuwedzera huremu uku kunosanganisira mwana, placenta, amniotic fluid, mazamu, ropa rakawanda, kukura kwechibereko, uye mamwe mafuta anochengeterwa. Mafuta akawedzerwa anoita sesimba rekuchengetedza kuzvara uye kuyamwisa.

Zvisinei, kuwedzera uremu kuchaguma nemafuta akawandisa. Izvi ndizvo zvinowanzotaurwa nevanhu vachiti "uremu hwemwana".

Inenge hafu yevakadzi vanowana huremu hunodarika hunokurudzirwa panguva yekuzvitakura. Mibairo yakaipa yekuwedzerwa uremu uku ndeiyi inotevera:

- Kuwedzera njodzi yekuve wakafuta mune ramangwana.

- Kuwedzera njodzi yechirwere cheshuga uye chirwere chemoyo.

- Ngozi yematambudziko yakakura mukuzvitakura kwepashure.

Kune njodzi yehutano yepamusoro kune vakadzi vane gestational diabetes.

Hezvino izvo zvinoda kuiswa kuti udzoke kune hutano huremu huwandu nekukurumidza. postpartum uremu nzira...

Postpartum Weight Loss Methods

ona zvinhu sezvazviri

Vanaamai vakawanda vane mukurumbira vanotanga kuoneka paterevhizheni vari mumamiriro avo ezvinhu asina simba vachangobva kuberekwa. Kunyangwe izvi zvichigadzira fungidziro yekuti zviri nyore kuderedza uremu mushure mekusununguka, iwe unofanirwa kuziva kuti zvinogona kutora nguva kuonda mushure mekusununguka. 

Mune imwe ongororo, zvakazoitika kuti vakadzi vakawana avhareji ye 12-0,5 kg yakawanda uremu mwedzi gumi nemaviri mushure mekusununguka.

Imwewo ongororo yakaitwa pamadzimai mazana masere nemakumi matatu nerimwe yakaratidza kuti chikamu che831% chakawedzera makirogiramu maviri nechidimbu kudarika zvavakawana panguva yekuzvitakura. Mukuwedzera, 40.3-2,5% yevakadzi vakawana 14 kg yakawanda.

Zvichienderana nehuremu hwawakawana panguva yekuzvitakura, zvine musoro kufungidzira kuti unogona kurasikirwa ne4,5kg mugore rimwechete kusvika maviri.

Ehe, nekudya kwakanaka uye kurovedza muviri, unogona kuwana chero uremu huremu hwaunoda. Kunyange zvazvo huwandu hwehuremu hwaunorasikirwa mushure mekusununguka hunogona kusiyana, chinhu chinonyanya kukosha ndechekudzokera kune hutano hwakanaka.

Dzivisa kudya kwekuparara

kuvhunduka kudyaizvokudya zvakaderera-calori izvo zvinovavarira kurasikirwa nehuwandu hwehuremu munguva shoma shoma inobvira. 

Mushure mekusununguka mwana, zvakakosha kudya zvakanaka kuitira kuti muviri udzoke. Mukuwedzera, kana iwe uchiyamwisa, iwe uchada macalorie akawanda kupfuura nguva dzose.

Kudya kwakaderera-koriori kunogona kushaya zvinovaka muviri zvakakosha, zvichida kukuita kuti unzwe wakaneta. Izvi zvinopesana nezvaunoda pakuchengeta mwana achangoberekwa.

Tichifunga kuti uremu hwako huchiri kugadzikana, kudya kwecalorie kunofanirwa kudzikiswa ne500 macalorie pazuva kuti uwane kuderera kwakachengeteka uremu hunosvika 0.5kg pasvondo.

Semuenzaniso, mukadzi anodya macalorie 2.000 300 pazuva anogona kudya macalorie mashoma 200 opisa mamwe macalorie 500 kuburikidza nekuita maekisesaizi, achidzikisa huwandu hweXNUMX calories.

Zvidzidzo zvevakadzi vari kuyamwisa vakawana kuti kurasikirwa nehuremu uhwu hakuna mhedzisiro yakaipa pakugadzirwa kwemukaka kana kukura kwemwana.

Dyisa mwana wako nemukaka wezamu

mukaka waamaiinopa zvikomborero zvakawanda kuna amai nemwana; izvi zvinosanganisira:

Inopa chikafu

Mukaka wamazamu une zvose zvinovaka muviri zvinodiwa nemwana kuti akure.

Inotsigira immune system yemwana 

Mukaka wezamu une masoja akakosha anobatsira mucheche kurwisa mavhairasi nemabhakitiriya.

Inoderedza kukura kwechibereko

Kuyamwisa kunobatsira kuti uterine tishu idzokere pakukura kwayo nekukurumidza mushure mekusununguka.

Inoderedza njodzi yechirwere muvacheche

Vana vanoyamwisa vane njodzi yakaderera yemapapu, ganda, kufutisa, chirwere cheshuga, leukemia uye sudden infant death syndrome, pakati pezvimwe zvirwere.

Inoderedza njodzi yaamai yekurwara

mhando 2 chirwere cheshuga, kenza yemazamu, kenza yeovarian uye postpartum depression njodzi dzakaderera.

Pamusoro pezvo, kuyamwisa kwave kuchiratidzwa kukurudzira kurasikirwa nehuremu hwaamai. Muongororo yevakadzi vanoyamwisa 4.922, zvakaonekwa kuti vatori vechikamu vakarasikirwa neavhareji ye1.68 kg yehuremu hwemwedzi mitanhatu mushure mekusununguka kana zvichienzaniswa nevakadzi vasina kuyamwisa. Zvimwe zvidzidzo zvakapa migumisiro yakafanana.

Verenga macalorie

Kuverenga makorikori kunogona kukubatsira kuti uone kuti uri kudya yakawanda sei uye kwaungave uine dambudziko munzvimbo dzekudya kwako. 

Uyezve, zvinobatsira kuve nechokwadi kuti uri kuwana macalorie akakwana kuti upe simba uye chikafu chaunoda.

Iwe unogona kuita izvi nekuchengeta dhayari rekudya, uchishandisa chiyeuchidzo app, kana kutora mifananidzo yezvaunodya. 

Mazhinji anobatsira enharembozha anokubatsira kuyera macalorie ezvaunodya. Kushandisa nzira idzi kunogona kubatsira kuderedza zvikamu zvezvikamu uye kusarudza zvokudya zvine utano zvinokurudzira kuora muviri.

Idya zvokudya zvine fibrous

Kudya chikafu chakanyanya mufiber kunobatsira kuderedza uremu. Semuenzaniso, chidzidzo chevanhu vakuru 1,114 chakawana kuti kudya magiramu gumi efiber yakanyungudika pazuva kwakaguma nekuderedzwa kwe10% mudumbu mukati memakore mashanu.

Soluble fiber inobatsira kuti unzwe wakakwana kwenguva yakareba nekudzikisa kugaya uye kuderedza nzara yehomoni. 

Zvakare, soluble fiber inoviriswa kuita pfupi-chain mafuta acids muura. Izvi zvinowedzera mazinga emahomoni ekuguta cholecystokinin (CCK), glucagon-like peptide-1 (GLP-1), uye peptide YY (PYY). Izvi zvinokonzerwa nekudya zvinoderedzawo kudya kwekoriori muhuwandu.

idya mapuroteni ane utano

Kudya mapuroteni mukudya kunowedzera metabolism, kunoderedza kudya uye kudya kwekoriori. Zvidzidzo zvinoratidza kuti mapuroteni ane zvakawanda thermic mhedzisiro pane zvimwe zvinovaka muviri.

Izvi zvinoreva kuti muviri unoshandisa simba rakawanda kubva kune zvimwe zvekudya, izvo zvinopisa mamwe macalorie.

Protein inowedzerawo satiety mahomoni GLP-1, PYY uye CCK uye inowedzera nzara yehomoni. ghrelini inodzvanyirira kuda kudya. 

Semuenzaniso, imwe ongororo yakawana kuti avo vaidya chikafu chine 30% mapuroteni pazuva vakadya 441 mashoma macalorie achienzaniswa nekudya ane mapuroteni mashoma. Mapuroteni ane hutano anosanganisira nyama isina kuonda, mazai, hove, nyemba, nzungu, mhodzi nemukaka.

Idya zvokudya zvine utano

Zvokudya zvauinazvo mumba mako zvinogona kukanganisa zvikuru zvaunodya. Ongororo dzinoratidza kuti dzimba dzevanhu vakafutisa dzakazadzwa nekudya kushoma kune utano pane idzo dziri mudzimba dzine vanhu vane huremu hwakanaka.

semuriwo, nzungu, michero uye yogati zvokudya zvinovaka muviriNokudzichengeta kumba, unogona kudzipedza kana uchinzwa nzara.

Dzivisa shuga yakawedzerwa uye macarbohydrates akacheneswa

Shuga nemacarbohydrates akacheneswa ane macalorie akawanda uye anowanzo kuderera mukudya. Saizvozvo, kudya kwakanyanya kweshuga yakawedzerwa uye macarbohydrates akacheneswa akabatana nenjodzi yakawedzera yehuremu, chirwere cheshuga, chirwere chemoyo uye mamwe magomarara.

Zvinowanikwa shuga zvinosanganisira zvinwiwa zvinotapira, muto wemichero, zviwitsi zvemarudzi ese, madhiri, makeke, mabhisikiti, makeke, uye zvimwe zvakabikwa.

Pakusarudza zvokudya muchitoro, verenga mazita acho. Kana shuga chiri chimwe chezvinhu zvekutanga pane rondedzero, zviri nani kugara kure nechigadzirwa ichocho.

Kudya kweshuga kunogona kudzikiswa nekudzivisa chikafu chakagadzikiswa uye kudya chikafu chepanyama senge miriwo, nyemba, michero, nyama, hove, mazai, nzungu uye yogati.

dzivisa zvokudya zvakagadzirwa

Zvokudya zvakagadziriswa zvine shuga yakawanda, mafuta asina kunaka, munyu uye macalories, izvo zvese zvinogona kukanganisa kuedza kwako kuderedza uremu.

Zvikafu izvi zvinosanganisira chikafu chekukurumidza uye chikafu chakaiswa mupakiti senge machipisi, makuki, zvinhu zvakabikwa, zvihwitsi, chikafu chagadzirira. Uyewo, zvokudya zvakagayiwa zvinopinda muropa.

Iwe unogona kuderedza huwandu hwezvikafu zvakagadziriswa nekuzvitsiva nezvitsva, zvinovaka muviri-dense chikafu.

rega kunwa doro

Doro rine macalorie akawanda. Mukuwedzera, iyo inosanganiswa nekurema uye inogona kutungamirira kune mamwe mafuta akachengetwa kumativi enhengo, inozivikanwawo sechikonzero chemafuta emudumbu.

Doro rinogona kukonzera kuderera kwenguva pfupi kwehuwandu hwemukaka wezamu mumadzimai anoyamwisa. Mukuwedzera, doro rinogona kuendeswa kumwana wako kuburikidza nemukaka wezamu.

Naizvozvo, dzivisa doro paunenge uchiyamwisa uye panguva yekurasikirwa.

Gadzira purogiramu yekurovedza muviri

Maekisesaizi akadai seCardio, kufamba, kumhanya, kuchovha bhasikoro, uye kudzidziswa kwepakati kunobatsira kupisa macalorie uye kuve neakawanda mabhenefiti ehutano. Rovedza muviriInovandudza hutano hwemwoyo, inoderedza njodzi uye kuoma kwechirwere cheshuga, uye inogona kuderedza njodzi yemhando dzakasiyana dzegomarara.

Kunyangwe maekisesaizi ega asingabatsiri nekuremerwa uremu, iwe uchawana mhedzisiro inobudirira kana ukaisanganisa nekudya kwakaringana.

mvura yakakwana

Kunwa mvura yakakwana kunokosha kune wese ari kuedza kuderedza uremu. Vatsvakurudzi vakaona kuti vakadzi vakafuta vakanwa 1 litre kana kupfuura emvura pazuva vakarasikirwa imwe 12kg mumwedzi gumi nemiviri.

Kunwa mvura kunoderedza kudya uye kudya kwekoriori. Kune vakadzi vanoyamwisa, kushandiswa kwemvura kunonyanya kukosha kutsiva zvinwiwa zvakarasika kuburikidza nekugadzirwa kwemukaka.

Kuvavarira kunwa zvinenge malita maviri emvura pazuva kunobatsira kuderedza uremu, kunyange zvazvo vamwe vakadzi vari kuyamwisa kana kurovedza muviri zvakanyanya vachida zvimwe.

kurara zvakakwana

Kushaya hope zvinokanganisa uremu hwemuviri. Ongororo yevanaamai nekurara kwakaratidza kuti kushaya hope kwakabatana nekurema kwakanyanya mushure mekubata pamuviri.

Hukama uhwu hunogonawo kushanda kune vakuru vese. Pakati pezvidzidzo gumi nezvitatu muvakuru, 13 vakawana kuti kusarara kwakabatana nekurema.

Kune vanaamai vatsva, kurara zvakakwana kunogona kuva kwakaoma. Nzira dzinogona kubatsira dzinosanganisira kurara mwana wako akarara uye kukumbira rubatsiro kubva kumhuri neshamwari.

kumbira rubatsiro

Kuva amai vatsva chinhu chakaoma zvikuru uye chinoda. Kushaya hope uye kushushikana mupfungwa zvinogona kukurira, uye 15% yevanaamai vanova nekuora mwoyo mushure memimba.

Kana uchinzwa kuremerwa kana kuzvidya mwoyo kana kutamburira kurarama, usatya kuwana rubatsiro. Bvunza shamwari dzako nemhuri kuti vakubatsire.

Kana uchida rumwe rubatsiro, unogona kutsvaga rubatsiro kubva kuna chiremba, chiremba wezvokudya kana chiremba wepfungwa.

Semagumo;

Kuwedzera uremu mushure mekuita pamuviri kunowanzoitika. Zvisinei, kudzokera kune hutano huremu hunobatsira kune hutano hwako uye pamuviri wemangwana.

postpartum weight lossNzira yakanakisisa uye inobudirira yekubata pamuviri ndeyekudya kune utano, kuyamwisa uye kurovedza muviri.