Indlela ukunciphisa umzimba kwixesha lasemva kokubeleka
Umxholo
- 1. Ukutya okunempilo
- 2. Ukuzilolonga
- Ukutya okunciphisa umzimba emva kokubeleka
- Uya kukwazi nini ukuya kukutya okuthintelweyo?
Ukutya okusemva kokubeleka kufuneka kutyebile kulwelo, ukutya okuziinkozo, iziqhamo, imifuno, intlanzi, ubisi kunye neemveliso zobisi kuba oku kutya kutyebile kwizakhamzimba eziza kunceda umama omtsha ukuba abuyele esimeni ngokukhawuleza, kwaye akwazi ukuphendula kwiimfuno zamandla okuncancisa.
Ukutya okunciphisa umzimba emva kokubeleka kufuneka kulungelelaniswe, njengoko ukutya okuthintelayo kunokuphazamisa ukubuya komfazi kunye nemveliso yobisi lwebele. Ke ngoko, ukwehla kobunzima kufuneka kube yinkxalabo ejikeleze iinyanga ezintandathu zokuzalwa komntwana. Kude kube ngoko ubunzima kufuneka buncitshiswe ngokwendalo, ngakumbi ngoncedo lokuncancisa.
1. Ukutya okunempilo
Emva kokubeleka kubalulekile ukuba owasetyhini agcine ukutya okusempilweni kunye nokulinganisela ukuze angakhuthazi impilo yomntwana kuphela, kodwa nokugcina impilo yakhe kunye nokuthanda ukunciphisa umzimba kwaye, ke ngoko, kubalulekile ukufaka ukutya okutyebileyo kubomi bemihla ngemihla kwizimbiwa, iivithamini kunye nentsimbi. Ke, kuyacetyiswa ukuba abasetyhini banike ukhetho kukutya okupheleleyo, iziqhamo, imifuno kunye nembotyi, kuba zityebile kwizondlo kwaye zinceda ukugcina impilo yamathumbu.
Kukwabalulekile ukuba abasetyhini banciphise isixa setyuwa kukutya kwabo kwemihla ngemihla kwaye banqande ukutya okunamafutha kunye neswekile, njengoko ukongeza ekuphazamiseni inkqubo yokunciphisa umzimba, inokuthi ikhokelele kwimveliso yegesi kunye ne-colic emntwaneni.
Ukongeza, kubalulekile ukuba usele ulwelo oluninzi emini ukugcina umzimba wakho unamanzi, ukulwa nokugcinwa kolwelo kunye nokuthanda ukuveliswa kobisi lwebele, kwaye kubalulekile ukuba abasetyhini balugcine kwaye bakhuthaze ukuncancisa, njengoko nalo kunegalelo ukwehla kobunzima emva kokubeleka. Funda ngendlela yokondla umfazi ngexesha lokuncancisa.
2. Ukuzilolonga
Ukuziqhelanisa nokwenza umthambo emva kokubeleka kubalulekile ukunceda ukunciphisa umzimba, kwaye kubalulekile ukuba owasetyhini abuye enze umthambo kuphela emva kokukhutshwa ngugqirha, okuhlala kwenzeka malunga neeveki ezi-6 emva kokubeleka.
Ke, ukulungiselela inkqubo yokulahleka kwesisindo, kubalulekile ukuba owasetyhini enze imithambo ye-aerobic kunye nokomeleza izihlunu, ngakumbi isisu, kwaye, ngenxa yoko, silwe nokubeleka. Kuyacetyiswa ukuba owasetyhini ahambe kunye noqeqesho lomzimba ukuze ukuqina koqheliso lomzimba kuqhubeke kwaye, ngenxa yoko, iingxaki emva kokubeleka zinokuthintelwa. Eminye yemithambo engaboniswa yile:
- Ukuphakama kwe-Hip: umfazi kufuneka alale phantsi isisu sakhe sigobile kwaye agobe amadolo, ephumla iinyawo zakhe phantsi kwaye egcina izandla zakhe esinqeni. Emva koko, phakamisa inyonga, ungena kwimisipha yommandla we-pelvic emva koko ubuyele kwindawo yokuqala, ulawula intshukumo;
- IBhodi: ukwenza iplanga, umfazi kufuneka aqale alale phantsi, isisu sakhe phantsi, kwaye atyhale phantsi, exhaswa ngezandla neenzwane, egcina isisu sakhe sinesivumelwano;
- Khaba: iingqiniba kunye namadolo akho phantsi, phakamisa umlenze omnye ukusuka kumgangatho uye esinqeni, uwugcine ugobile, emva koko ubuyele kwindawo yokuqala elawula intshukumo.
Le mithambo kufuneka yenziwe malunga namaxesha ama-2 ukuya kwayi-3 ngeveki kwaye xa idityaniswa nokuhamba, ukubaleka, iipilates okanye iyoga, umzekelo, kunokwenzeka ukuba ulahle iikhalori ezininzi kwaye unciphise umzimba ngokukhawuleza.
Ukutya okunciphisa umzimba emva kokubeleka
Le tafile ilandelayo ibonisa ukhetho lweemini ezi-3 lokunciphisa umzimba ngendlela esempilweni emva kokubeleka:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-2 yebhanana kunye ne-oat pancake ene-1 ithisipuni yobusi kunye neziqhamo ezisikiweyo okanye ngeesilayi ezi-2 zeshizi emhlophe + 1 ipere | 1 indebe ye-oatmeal nesinamon + 1 ithisipuni yembewu ye-chia + 1/2 indebe yesiqhamo | Amaqanda ama-2 aqhekeziweyo anyanisi kunye neetumato + 2 izilayi zesonka esityiweyo + 1 incindi yendalo yeorenji |
| I-snack yasekuseni | 1 ibhanana eliphakathi elisikiweyo kwisiqingatha kwaye shushu kwi-microwave imizuzwana emi-3 (emva koko yongeza isinamon encinci) | 1 ingqayi yegelatin engenashukela | 1 indebe (200 ml) ijusi yevatala engenaswekile + ipakethi e-1 yetyuwa kunye ne-cracker yamanzi eneshizi emhlophe |
| Isidlo sasemini / isidlo sangokuhlwa | I-140 g yetyhuna eyosiweyo + 1 indebe yeetapile ezicujiweyo + 1 indebe yeembotyi eziluhlaza kunye neminqathe ephekiweyo kunye netispuni e-1 yeoyile yomnquma + 1 tangerine | 1 i-turkey fillet + i-1/2 indebe yerayisi emdaka + i-1/2 indebe ye-lentil + 1 indebe ye-lettuce, i-arugula, i-tomato kunye ne-anyanisi yesaladi, ene-1 ithisipuni yeoli yeoli, iviniga kunye ne-mustard + 1 i-apula | Iipuni ezi-4 zenyama yenkomo kwi-tomato sauce kunye nee-noodle zucchini + 1 indebe yesaladi yesaladi eneekherothi ezigayiweyo kunye nengqolowa enongwe ngecephe elingu-1 le-oyile ye-olive kunye neviniga |
| Ukutya okusemva kwemini | I-150 mL yeyogathi kunye ne-1/2 indebe yeziqhamo ezicoliweyo | I-1/2 indebe ye-muesli cereal + i-240 mL yobisi lwe-almond | Isilayi esi-1 sesonka sesonka esidityaniswa nesilayidi esi-1 kunye netshizi + 2 izilayi ze-avokhado. |
Inani elibandakanyiweyo kwimenyu liyahluka ngokobudala, ngokwasemzimbeni nangokuba lo mfazi unaso nasiphi na isifo, ke ngoko, eyona nto ilungileyo kukuba kuboniswane nesondlo ukuze kuvavanywe ngokupheleleyo kwaye nesicwangciso sesondlo esifanelekileyo kwiimfuno zakhe. kucacisiwe iimfuno. Ngexesha lokuncancisa, ukunyusa i-caloric kuyanda kwaye, ke ngoko, ukukhokelwa kwengcali kubalulekile.
Uya kukwazi nini ukuya kukutya okuthintelweyo?
Kwimeko yabasetyhini abancancisayo, kubalulekile ukuba balinde iinyanga ezi-6 ubuncinci ukuqala kokutya okuthintelweyo, ke umzimba uya kulungelelaniswa ngakumbi ngokwasemzimbeni kwaye ukuveliswa kobisi lwebele akusayi kuphazamiseka.
Ukuphulukana nobunzima emva kokubeleka akukho lula, kuba nzima ngakumbi koomama abangakwazanga ukuncancisa ngesizathu esithile. Kule meko, umama unokutya kancinci ngakumbi ngaphambi kweenyanga ezi-6.
Jonga ezinye iingcebiso kule vidiyo ilandelayo ukunciphisa umzimba emva kokubeleka:
Qiniseka Ukuba Ufunda
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