Isikhokelo sikaMama esitsha sokuPhulukana nobunzima emva kokukhulelwa

Umxholo

• Qala ngokuhamba.
• Thatha umoya.
• Nika umgangatho wakho we-pelvic wokuphilisa.
• Musa ukuhamba kwi-cardio.
• Ungayihoyi i-diastasis recti.
• Phakamisa smart.
• Yenza ixesha lokudlala lisebenze.
• Gxila ekongezeni ukutya okusempilweni kwisidlo sakho (ungasusi).
• Guqula ukubala kwakho ikhalori.
• Musa ukulibala ukuzinyamekela.
• Uphengululo lwe

Ukulahlekelwa ubunzima emva kokukhulelwa ngumxholo oshushu. Ngumxholo ophambili ogqabhuka kumaqweqwe amaphephancwadi kwaye ube kukutya kwangoko kwimiboniso yasebusuku kwangoko xa i-celeb ihambisa. (Bona: uBeyoncé, uKate Middleton, uChrissy Teigen.) Kwaye ukuba ufana nabasetyhini abaninzi, ngokweZiko loLawulo lweZifo, bafumana ubunzima obungaphezulu kokucetyiswa ngokusemthethweni (iipesenti ezingama-25 ukuya kuma-35 kwabo bakuluhlu lwe-BMI esempilweni) , emva koko kunokwenzeka ukuba uziva uxinzelelo lokufumanisa ukuba unganciphisa njani ubunzima emva kosana, pronto.

Kodwa ukuba awunaye umqeqeshi osaziwayo kwaye ufuna ukusebenzisa ngaphezu kwejusi nje, zonke iingcebiso eziphoswa kuwe zinokubhida. Yiyo loo nto siye sachwetheza iingcali zonyango kunye nezokuqina komzimba (abakwaba ngoomama) ukuze bafunde amacebiso aphezulu okuncipha emva kokukhulelwa. Kuba ukuba nabani na uya "kuyifumana," ngumntu osele ekhona, uyenzile loo nto-kwaye unemfundo yokuyixhasa.

Qala ngokuhamba.

Kwilizwe elifanelekileyo, "abasetyhini abakhulelweyo abasempilweni akufuneki bayeke ukwenza umthambo ngaphambi kokubeleka," utshilo u-Alyse Kelly-Jones, MD, i-ob-gyn eqinisekisiweyo yebhodi kunye neNovant Health Mintview eCharlotte, North Carolina. Ukwenza njalo kunokukunceda unikeze ngokukhuselekileyo kwaye uphucule impilo yakho, utshilo. Kwaye i-American Congress ye-Obstetricians kunye ne-Gynecologists inika ingxelo yokuba umthambo ngaphambi kokubeleka unciphisa umngcipheko wesifo seswekile kunye ne-preeclampsia ngelixa uphucula impilo yengqondo.

Kungakhathaliseki ukuba usempilweni kangakanani na ukukhulelwa kwakho, nangona kunjalo, uGqr. Kelly-Jones uthi xa umntwana ezelwe, kufuneka ulinde ubuncinane iiveki ezimbini ngaphambi kokuba uqale naluphi na uhlobo lomthambo kwakhona. Kodwa eso sisikhokelo ngokubanzi: Kunyanzelekile ukuba uthethe nogqirha wakho malunga neengcebiso zomntu kunye namaxesha.

Nje ukuba ucinyiwe, uKelly-Jones uthi kububulumko ukubeka ukuhamba phezulu kwisicwangciso sakho sokunciphisa ubunzima emva kokubeleka. Unempembelelo ephantsi, ikwenza ube ngaphandle, kwaye kwiiveki ezisibhozo zokuqala, ukuhamba nge-10 ukuya kwi-15 imizuzu kunokwaneleyo kumzimba wakho, utsho. (Ukuba uziva ulungile, unokongeza kwi-foam rolling kunye nokuzolula.) Khumbula, usaphilisa. kwaye ukuqhelana nobomi nosana olusandul’ ukuzalwa-akukho mfuneko yokuba ungxame.

Thatha umoya.

Le yinxalenye ebalulekileyo yokulahleka kwesisindo emva kokukhulelwa onokuthi ulahlekile, utsho uSarah Ellis Duvall, ugqirha womzimba kunye nomseki weCoreExerciseSolutions.com. “Nangona ukuphefumla kusenokubonakala kulula, xa ukhulelwe umntwana utyhala ngaphandle aze anyuke kwi-diaphragm, eyona misipha iphambili ekuphefumleni,” utsho. "Oku kuphosa uninzi lwabasetyhini kwindlela yokuphefumla engekho nzulu eyenza ukuba ukubuyisa kuthathe ixesha elide, kuba ibangela ukuba uvalo lucwecwe endaweni yokugcina imilo efana nqwa nedome." Oko kwenza ukuba kube nzima ukuba i-diaphragm ikhontrakthi, wongeza, kwaye ekubeni i-diaphragm kunye nomgangatho we-pelvic zisebenza kunye kumphefumlo ngamnye, ukunciphisa umsebenzi we-diaphragm wendalo kukwehlisa umsebenzi wakho womgangatho we-pelvic.

Awuqinisekanga ukuba ufumana le patheni yokuphefumla ingekho nzulu? Kuqala, uDuvall uthi yima phambi kwesipili kwaye uthathe inhale enkulu. Xa usenza njalo, jonga apho umoya uya khona: Ukuba uqukuqela usiya esifubeni sakho nasesiswini, uyayenza into ekufuneka uyenzile. Kodwa ukuba ihleli entanyeni nasemagxeni akho (awusiboni isifuba sakho okanye i-abs yakho ishukuma), ziqhelanise nemithambo yokuphefumla nzulu ubuncinane kabini ngemini imizuzu emibini, ucebisa uDuvall.

Nika umgangatho wakho we-pelvic wokuphilisa.

Uninzi lwabasetyhini lujolise kakhulu kwindlela yokulahleka kwesisindo somntwana ngokukhawuleza kangangokuba, ngaphandle kokuyiqonda, bayalibala ngomgangatho wabo we-pelvic. Yimpazamo leyo, kuba uphononongo lubonisa ukuba i-58 pesenti yabasetyhini ababeleka ngelungu lobufazi kunye nama-43 epesenti ngoqhaqho baya kuba nohlobo oluthile lokungasebenzi kakuhle komgangatho we-pelvic. (P.S. Ngaba i-opioids iyimfuneko ngokwenene emva kwecandelo le-C?)

Kunengqiqo: Ukuhambisa encinci, i-pelvis ivula. Ngelixa kulungile ukuba ulungiselele ukukhupha umntwana, uDuvall uthi ayisiyonto imnandi yokumisa ukuvuza kunye nokuxhasa amalungu ethu okuzala emva kokubeleka. Ngoko ukuba awuvumeli ixesha elifanelekileyo lokubuyisela kwaye ngokoqobo "ugxume" ekulahlekelweni ubunzima emva kokukhulelwa, uphando lubonisa ukuba kunokwenzeka ukuba uya kuba nemiba ye-bladder phantsi kwendlela.

Isisombululo: Endaweni yokutsiba kwimithambo enefuthe eliphezulu njengokubaleka okanye ukutsiba ngentambo, bambelela kwimisebenzi enefuthe eliphantsi, njengokuhamba, kwiinyanga ezimbini zokuqala-emva koko kongeza kwezinye iindlela (cinga ukuqubha, ukuhamba ngeebhayisikile, iyoga, okanye iPilates) inyanga yesithathu, amaxesha amabini okanye amathathu ngeveki, utshilo uDuvall. "Kulula ukubeka uxinzelelo olukhulu kumgangatho we-pelvic xa uzingela ibhayisekile, ukugoba i-yoga okanye i-Pilates, okanye ukubamba umoya wakho echibini," uyacacisa. “Ezo zinto zintle ukongeza kuzo emva ixesha lokuqala lokuphilisa i-pelvic floor kunye ne-pelvic lidlulile."

Musa ukuhamba kwi-cardio.

Uninzi lwabasetyhini luwela kumgibe wokuhamba ngeebhola ukuya eludongeni kwi-cardio ukubanceda balahle ubunzima bomntwana. Kodwa eneneni ayibalulekanga njengeyona nto ucinga ngayo: Ukungena kwimizuzu engama-20 iiseshoni ezintathu ukuya kwezine ngeveki emva kokuba ubethe uphawu lweenyanga ezintathu kuninzi, utshilo uDuvall. Elinye ixesha lakho lokuzilolonga kufuneka lingene ekwakheni amandla-ngakumbi amandla angundoqo, athi uDuvall athabathe eyona nto ibalulekileyo ngexesha lokuhambisa.

Ungayihoyi i-diastasis recti.

Ukwahlulwa kwezihlunu ezinkulu zesisu, athi uGqirha Kelly-Jones "kubangelwa sisibeleko sikhula kwaye sityhalela phambili," kwenzeka kaninzi kunokuba ucinga: Uphando lubonisa ukuba iipesenti ezingama-60 zoomama abatsha bajongana nazo iiveki emva kokubeleka, kwaye elo nani lehla kuphela ukuya kuma-32 ekhulwini kunyaka opheleleyo emva kokuzalwa. Kwaye ayinamsebenzi nokuba ubungekabinayo na intsimbi ngaphambi komntwana, nokuba. "Cinga ngale nto njengomba wolungelelwaniso oluphambili ngaphezu kwamandla asisiseko," utshilo uDuvall. "Ingenzeka nakubani na, kwaye bonke abafazi baphilisa ngesantya esahlukileyo."

Ngaphambi kokuba ufike ekunyangeni, nangona kunjalo, kuya kufuneka wazi ukuba ikhona ingxaki okanye hayi. Iindaba ezimnandi zezokuba ungakhangela ekhaya (nangona ayisiyongcamango mbi ukuba ugqirha akukhangele). Landela uvavanyo olunamanyathelo amathathu ukusuka eDuvall apha ngezantsi, kodwa khumbula: Ukuchukumisa okuthambileyo, okubalulekileyo kubalulekile. Ukuba une-diastasis recti, amalungu akho ayabhencwa, ngenxa yoko xa ujikeleza ngomsindo awuyi kwenza mntu.

1. Lala phantsi ngomqolo amadolo agobile. Beka ngobunono iminwe yakho phakathi kwe-abs yakho, malunga ne-intshi ngaphezulu kweqhosha lesisu sakho.

2. Phakamisa intloko yakho nge-intshi emhlabeni kwaye ucofe ngononophelo phantsi ngeminwe esiswini sakho. Ngaba iziva iqinile, njenge-trampoline, okanye ngaba iminwe yakho iyatshona? Ukuba iyatshona kwaye indawo ingaphezulu kwe-2 1/2 yeminwe ububanzi, ebonisa i-diastasis recti.

3. Hambisa iminwe yakho kwisiqingatha phakathi kwe-ribcage yakho kunye neqhosha lesisu, kwaye ujonge kwakhona. Yenza okufanayo phakathi kwe-pelvis yakho kunye neqhosha lesisu. I-Diastasis recti inokwenzeka kwezi ndawo.

Ukuba ucinga ukuba unokuba ne-diastasis recti, thetha nogqirha wakho ukuze ancome indlela yokwenza, njengoko inokukhokelela kwiintlungu zangasemva kunye nemiba enxulumene nomgangatho we-pelvic, njengokungakwazi ukuzibamba. Uninzi lwamatyala anokuphiliswa ngokuzivocavoca umzimba, kwaye ugqirha wakho okanye ugqirha wezonyango unokunika ulwazi olunzulu malunga nokuba yeyiphi imithambo ekufuneka uyiphephe (njengee-crunches) kwaye yeyiphi na oza kusebenza rhoqo kuyo.

Phakamisa smart.

Okubaluleke nangaphezulu kokulahleka kobunzima basemva kokukhulelwa kukuqina komzimba wakho emva kokukhulelwa, njengoko kufuneka uyisebenzise loo nto imihla ngemihla ukukhathalela usana lwakho, utshilo uGqirha Kelly-Jones. Kwaye ayingomsebenzi olula. “Ubomi nosana olusandul’ ukuzalwa busenza siphakamise izinto ezinzima emva kokubeleka,” utshilo uDuvall. "Izihlalo zeemoto ngoku zineempawu ezimangalisayo zokhuseleko, kodwa zivakalelwa ngathi zilinganisa indlovu yomntwana. Yongeza i-kid kunye ne-diaper bag ehlombe, kunye nomama omtsha unokuthi abe kwi-CrossFit Games."

Kungenxa yoko le nto uGqirha Kelly-Jones ecebisa ngemithambo yokufefa efana neempumlo, i squats, kunye ne push-ups kwindlela yakho yemihla ngemihla. Ngamnye wakha amandla angundoqo, aya kuba sisiseko apho onke amandla akho avela khona nanini na uphakamisa ezi zinto zibalulekileyo ezisanda kuzalwa. Ke, nanini na xa uthatha into ethile, uDuvall uthi gcina ifom efanelekileyo engqondweni: Goba amadolo akho, shenxisa isinqe ngasemva, kwaye ugcine umqolo wakho osezantsi ucwebile njengoko wehla kufutshane nomhlaba. Owu, kwaye ungalibali ukukhupha umoya njengoko uphakamisa-oko kuya kunceda ukwenza intshukumo ibe lula.

Yenza ixesha lokudlala lisebenze.

Ukuba nomntwana osanda kuzalwa kunokuba nzima, nto leyo enokwenza lula ukunciphisa umzimba emva kokuba umntwana azive ngathi unzima kakhulu. Kungenxa yoko le nto uDuvall ecebisa ukwenza imisebenzi emininzi. "Joyina iqela lomama elinomlingani oqeqeshiweyo wasemva kokubeleka ukuze wenze elona xesha lokudlala lomntwana wakho, okanye wenze umthambo ngexesha lokulala usebenzisa inkqubo yasekhaya, njengee-DVD okanye iindlela zokusasaza, xa kunzima kakhulu ukushiya indlu," utsho. (Ukusebenza ngokuqhubekayo kuyatshintsha indlela abantu abasebenzisa ngayo ekhaya.)

Okubaluleke ngakumbi kunokwenza izinto ezininzi, nangona kunjalo, kukucela uncedo xa ulufuna. "Asizukufumana ibheji eyongezelelweyo nembeko ngokwenza konke sisodwa," utshilo uDuvall. Ke cela iqabane lakho ukuba lijike libukele umntana ngelixa uthatha indawo yokujikeleza ibhloko, okanye mhlawumbi uhlahlo-lwabiwo mali lwakho lokutyala imali kumgcini womntwana ukuze ube nexesha "lam" lokwenza imikhwa yempilo oyithandayo.

Gxila ekongezeni ukutya okusempilweni kwisidlo sakho (ungasusi).

Akukho pilisi yomlingo yokukunceda ukuba unciphise ubunzima bomntwana, kodwa "ukutya lelona chiza linamandla esisibekayo emzimbeni wethu yonke imihla," utshilo uGqirha Kelly-Jones. "Ukutya okucociweyo okunemichiza okuninzi esikutyayo, amahlwempu isondlo sethu kunye nokuziva sibuhlungu ngakumbi."

Kodwa endaweni yokugxila ekutyeni wena ngekhe Yitya, uDuvall ucebisa ngokufanekisela "umsele wesondlo," ozaliswa sisidlo ngasinye kunye nokukhetha okulula okwenzayo ngosuku. Inceda ukuba ungene engqondweni, 'Ndingagalela ntoni na?' endaweni yokuba, 'Yintoni ekufuneka ndiyinqumle?' Oku kwenza ukuba ucinge ngendlela yokwehlisa ubunzima bomzimba emva kokukhulelwa kwangoko ukuziva kufanelekile, uyachaza. Ukutshintsha kwakhona kunciphisa uxinzelelo, olunciphisa i-cortisol-ihomoni yoxinzelelo enokubangela ukuba umzimba wakho ubambelele kumafutha esisu.

Ukuba unengxaki yokufumana into oza kuyitya, uDuvall uthi zibuze imibuzo enje, "Ngaba ikhona imibala eyaneleyo kwipleyiti yam?" "Ngaba ndifumana amafutha anempilo?" Kwaye "Ngaba zikhona iiproteni ezaneleyo zokundinceda ndakhe izihlunu?" Ngamnye unokusebenza njengezikhokelo zokukunceda wenze izigqibo ezisempilweni.

Guqula ukubala kwakho ikhalori.

Xa abathengi bebuza uGqr. Kelly-Jones indlela yokulahlekelwa ngamanqatha omntwana, into yokuqala abaxelela yona kukutsiba i-calorie iyonke. "Andicingi ukuba ukubala iikhalori kubalulekile njengokubala ii-macronutrients, ezizii-carbs zakho, iiproteni kunye namafutha, utshilo. Ngoba? Udinga isibaso esifanelekileyo sokutyisa nokunyamekela umntwana wakho, kwaye ngamanye amaxesha loo nto inenani eliphezulu leekhalori. (Isafuna umgaqo jikelele? I-USDA icebisa ukuba oomama abatsha bangaze badiphe ngaphantsi kwe-1,800 yeekhalori ngosuku.)

Ukufumana umfanekiso ojikeleze kakuhle wento oyityayo, uGqirha Kelly-Jones ucebisa ukuba ulandele ukutya kwakho kunye nokutya okulula kunye neapp yasimahla efana neMyFitnessPal. Cwangcisa malunga neepesenti ezingama-30 zamafutha asempilweni, iipesenti ezingama-30 zeprotheyini, kunye neepesenti ezingama-40 kwiikhabho kwisidlo ngasinye ukuba ukulahleka kobunzima basemva kokubeleka yinjongo yakho ephambili, utshilo.

UGqr Kelly-Jones uthi kwakhona ukuncancisa kunokuba ngumdlalo onzima kwisicwangciso sakho sokunciphisa umzimba emva kokukhulelwa, ukuba uzimisele kwaye uyakwazi ukwenza oko. Ukuncancisa kutshisa malunga nama-500 eekhalori ngosuku, malunga nokulingana nokutshisa ngexesha lokuhamba kangangeyure, utshilo uGqirha Kelly-Jones. "Oko kudibanisa ukuya kwiiponti ezimbini ngeveki."

Musa ukulibala ukuzinyamekela.

Kukho malunga neebhiliyoni zeengcebiso malunga nendlela yokunciphisa ubunzima bomntwana ngokukhawuleza, kodwa uDuvall uthi ukuzinyamekela yeyona nto ibalulekileyo onokuthi uyenzele wena nosapho lwakho. Ndiyazi ukuba kubonakala ngathi kusisiyatha, kodwa xa uzama ukuthatha isigqibo sokuba ingaba impahla kufuneka ihlale ebhaskithini kude kube ngomso na okanye kufuneka uzilolonge kuyo, yenza isigqibo sokuba ukuzikhathalela kubaluleke ngakumbi, utshilo. "Impahla inokulinda, kodwa impilo yakho, ukomelela, kunye nolonwabo akufuneki kufuneke."

Uphengululo lwe