Mokhoa oa ho theola boima ba 'mele nakong ea pelehi
Litaba
- 1. Ho ja hantle
- 2. Ho ikoetlisa
- Lijo tsa postpartum boima ba 'mele
- U tla khona ho ja lijo tse thibetsoeng neng?
Lijo tsa kamora 'pelehi li tlameha ho ba le maro a mangata, lithollo tse felletseng, litholoana, meroho, tlhapi, lebese le lihlahisoa tsa lebese hobane lijo tsena li na le limatlafatsi tse ngata tse tla thusa mme e mocha hore a boele sebopehong kapele, hape a tsebe ho arabela ho litlhoko tsa matla tsa ho anyesa.
Lijo tsa kamora 'pelehi li lokela ho lekanngoa, hobane lijo tse thibelang lijo li ka sitisa ho hlaphoheloa ha mosali le tlhahiso ea lebese la matsoele. Ka hona, ho theola boima ba 'mele e lokela ho ba taba e amehang feela ka likhoeli tse tšeletseng tsa bophelo ba ngoana. Ho fihlela nakong eo boima bo lokela ho fokotsoa ka tlhaho, haholoholo ka thuso ea ho anyesa.
1. Ho ja hantle
Kamora ho beleha ho bohlokoa hore mosali a boloke phepo e nepahetseng le e leka-lekaneng e seng feela ho khothaletsa bophelo bo botle ba lesea, empa le ho boloka bophelo ba hae bo botle le ho rata ho theola boima ba 'mele, ka hona, ho bohlokoa ho kenyelletsa lijo tse enneng bophelong ba letsatsi le letsatsi ka liminerale, livithamini le tshepe. Kahoo, ho kgothaletswa hore basali ba khethe lijo tse felletseng, litholoana, meroho le linaoa, hobane li na le limatlafatsi tse ngata ebile li thusa ho boloka bophelo ba mala.
Ho bohlokoa hape hore basali ba fokolise letsoai lijong tsa bona tsa letsatsi le letsatsi le ho qoba lijo tse mafura le tse nang le tsoekere, kaha ntle le ho sitisa ts'ebetso ea boima ba 'mele, ho ka lebisa ho hlahiseng khase le colic lesea.
Ntle le moo, ho bohlokoa hore u noe maro a mangata motšehare ho boloka 'mele oa hau o le metsi, ho loana le ho boloka mokelikeli le ho thabela tlhahiso ea lebese la matsoele, hape ho bohlokoa hore basali ba boloke le ho khothaletsa ho anyesa, joalo ka ha ho tlatselletsa boima ba mmele kamora ho beleha. Ithute ho fepa mosali nakong ea kanyeso.
2. Ho ikoetlisa
Tloaelo ea ho ikoetlisa kamora ho beleha le eona e bohlokoa ho thusa ho theola boima ba 'mele, hape ho bohlokoa hore mosali a khutlele boikoetlisong kamora hore ngaka e lokolloe, hangata e etsahalang kamora libeke tse 6 kamora pelehi.
Kahoo, molemong oa ho khetha mokhoa oa ho theola boima ba 'mele, ho bohlokoa hore mosali a ikoetlise ka mokhoa oa ho ikoetlisa le ho matlafatsa mesifa, haholo-holo mpa,' me ka hona, a loantše flabbiness. Ho kgothaletswa hore mosali a felehelitsoe ke setsebi sa thuto ea 'mele e le hore matla a boikoetliso a tsoelepele, ka hona, mathata kamora ho pepa a ka qojoa. Tse ling tsa boitlhakiso tse ka bontšitsoeng ke:
- Phahameng ea Hip mosali o lokela ho robala fatše ka mpa le ho koba mangole, a phomotse maoto fatše 'me a behe matsoho thekeng. Ebe u phahamisa letheka, u tšoere mesifa ea sebaka sa letheka ebe u khutlela sebakeng sa ho qala, u laola motsamao;
- Boto: ho etsa lepolanka, mosali o tlameha hore qalong a robale fatše, ka mpa, 'me a sutule fatše, a tšehelitsoe ka matsoho le menoana ea maoto, a boloka mpa ea hae e tšoeroe;
- Raha: ka litsoeng le mangole fatše, phahamisa leoto le le leng fatše ho ea lethekeng, u le boloke le kobehile, ebe o khutlela sebakeng sa ho qala se laolang motsamao.
Boikoetliso bona bo lokela ho etsoa makhetlo a 2 ho isa ho a 3 ka beke 'me ha ho kopantsoe le ho tsamaea, ho matha, pilates kapa yoga, ka mohlala, ho a khonahala ho theola likhalori tse ngata le ho theola boima ba' mele kapele.
Lijo tsa postpartum boima ba 'mele
Tafole e latelang e bonts'a khetho ea menyetla ea matsatsi a 3 ea ho theola boima ba 'mele ka tsela e phetseng hantle kamora ho beleha:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Banana le oat pancake tse nang le teaspoon e 1 ea mahe a linotši le litholoana tse sehiloeng kapa ka lilae tse 2 tsa chisi e tšoeu + pere e le 1 | 1 kopi ea oatmeal e nang le sinamone + 1 teaspoon ea peo ea chia + 1/2 senoelo sa litholoana | Mahe a 2 a halikiloeng ka eiee e halikiloeng le tamati + lilae tse 2 tsa bohobe bo halikiloeng + 1 lero la tlhaho la lamunu |
| Seneke sa hoseng | 1 banana e mahareng e khaotsoe ka halofo ebe e futhumatsoa ka microwave metsotsoana e 3 (ebe u eketsa sinamone e nyane) | 1 nkho ea gelatin e se nang tsoekere | 1 senoelo (200 ml) lero la mahapu le sa tsoekere + pakete e le 'ngoe ea letsoai le sesepa sa metsi se nang le chisi e tšoeu |
| Lijo tsa mots'eare / lijo tsa mantsiboea | 140 g ea tuna e halikiloeng + kopi e le 'ngoe ea litapole tse khotliloeng + kopi e le' ngoe ea linaoa tse tala tse nang le lihoete tse phehiloeng le teaspoon e 1 ea oli ea mohloaare + 1 tangerine | 1 e halikiloeng ka Turkey + 1/2 senoelo sa raese e sootho + 1/2 senoelo sa lentile + kopi e le 'ngoe ea lettuce, arugula, salate ea tamati le eiee, e nōkiloeng ka teaspoon e 1 ea oli ea mohloaare, asene le mosetareta + 1 apole | 4 tablespoons ea nama ea khomo ea fatše ka mongobo oa langa le le lej le li-noodle tsa zucchini + kopi e le 'ngoe ea salate ea lettuce le lihoete tse halikiloeng le poone e nokiloeng ka khaba e le' ngoe ea oli ea mohloaare le asene + selae se le seng sa mahapu |
| Seneke-thapama | 150 mL ea yogurt e nang le senoelo sa 1/2 sa litholoana tse halikiloeng | 1/2 senoelo sa lijo-thollo tsa muesli + 240 mL lebese la almonde | Selae se le seng sa bohobe ba rye se tsamaeang le selae se le seng le chisi + lilae tse 2 tsa avocado. |
Palo e kenyellelitsoeng lenaneng e fapana ho latela lilemo, tšebetso ea 'mele le hore na mosali o na le lefu, ka hona, sepheo ke hore setsebi sa phepo e nepahetseng se botsoe e le hore ho ka etsoa tlhahlobo e felletseng le leano la phepo e nepahetseng ho latela litlhoko tsa hae. e hlalositsoe haholoanyane. Nakong ea kanyeso, phepelo ea "caloric" ea eketseha, ka hona, tataiso ea setsebi e bohlokoa.
U tla khona ho ja lijo tse thibetsoeng neng?
Tabeng ea basali ba anyesang, ho bohlokoa ho emela bonyane likhoeli tse 6 hore lijo tse thibetsoeng li qale, ka hona mmele o tla ba le phepo e nepahetseng ea lihormone mme tlhahiso ea lebese la matsoele e ke ke ea senyeha.
Ho theola boima ba 'mele kamora ho beleha ha ho bonolo, ho ba thata haholo ho bo-mme bao ba neng ba sa khone ho anyesa ka lebaka le itseng. Maemong ana, mme o ne a ka ja lithibelo tse seng kae pele ho likhoeli tse 6.
Sheba malebela a mang video e latelang ho theola boima ba 'mele kamora ho beleha:
E Ratoang Sebakeng Sa Marang-Rang
Malebela a 8 a Sebele a ho Eketsa Tlhahiso ea Lebese la Lebese
