Ukutsho uAdieu kwiPostpartum yakho yeBelly (kodwa ukuyibhiyozela, nayo)

Umxholo

• Kwenzeka ntoni kwisisu sam?
• Umda wexesha wokuphulukana nesisu sasemva kokubeleka
• Amanyathelo asebenzayo okukhusela ngokukhuselekileyo isisu sakho
• Zilolonge ngokufanelekileyo
• Yitya kakuhle
• Iibhanti ezisongelayo, amabhanti kunye neecorsets- yintoni kunene?
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ndiyakuvuyela! Umzimba wakho ukhule nje ungumntu omtsha. Yinto super emangalisayo!

Ukuba ufana nabaninzi bethu, mhlawumbi unayo "amanxeba emfazwe" ambalwa ukubonisa ukuba ufikile. Yhu, sithetha ngolonwabo lwasemva kokubeleka njengokudinwa, iimvakalelo ezijikelezayo, iinyembezi… kunye nesisu sasemva kokubeleka.

Kwezinye iintsuku, usenokuziva ngathi kufuneka ukhethe phakathi kwesisu esisicaba kunye neentsana ezisandula ukuzalwa! Kodwa ubuncinci ekuqaleni, bhiyozela umzimba wakho ngento eyenziweyo kwaye uyazi ukuba isisu esisicaba ngokukhawuleza sigqityiwe kwaye mhlawumbi silunge ngakumbi kubantu abadumileyo nabaqeqeshi bobuqu kunye neenanies zokuhlala.

Emva koko, ungakhuthazeka ngokwazi ukuba zikhona izinto onokuzenza ukuze unciphise ubunzima bomntwana obonakala ngathi buxhomekile kwinqanaba lakho eliphakathi.

Kwenzeka ntoni kwisisu sam?

Ukuphuma komntwana… kengoku yintoni ebangela ukuba isisu sidumbe? Ngaba sisisu esityebileyo okanye ulusu oluvulekileyo okanye iihomoni okanye Intoni?

Ewe, yinto encinci kuyo yonke into. Ufumene ubunzima, yiyo kanye le nto ubumele ukuyenza. Izihlunu zakho zesisu - amabhanti amabini ahambelana nezihlunu ezixhasa undoqo-wakho woluliwe.

Cinga ngako: Umntwana osandul 'ukuzalwa ulingana nobunzima obumalunga neepawundi ezi-7 (i-3.2 kilogram) Izihlunu zakho zesisu (i-abs) kunye nezicubu ezinxibelelanayo kuye kwafuneka zolule ngaphandle ukuze zenze loo nto. Kwangelo xesha, amathumbu akho amancinci, i-sigmoid colon, kunye nesisu sitshintshile ngokuzolileyo ukunika umntwana igumbi elingaphezulu.

Ngaphezulu kokufumana ubunzima kunye nokwolula, umzimba wakho uvelise iihormoni ukwenza izicwili ezinxibelelanayo zintle ngakumbi. Ukuphefumla lavumba lisandul 'ukuzalwa - usebenze nzima ukulifumana.

Umda wexesha wokuphulukana nesisu sasemva kokubeleka

Uyazi ukuba uyifumene njani - ngoku ulahlekelwa njani?

I-American College of Obstetricians kunye ne-Gynecologists ithi ngokuxhomekeke kwisalathiso sobunzima bomzimba (BMI), bekufanele ukuba uzuze phakathi kweephawundi ezili-11 ukuya kwezingama-40 (ezi-5 ukuya kwezi-18 zeekhilogram) ngexa lokukhulelwa. Iindaba ezimnandi zezokuba uya kuphulukana nobunye ubunzima ngoko nangoko.

Ubunzima bomntwana buqala kuqala - oko kuyacaca. Uya kulahla malunga nezinye iiponti ezimbalwa kwangoko xa uphulukana negazi, ulwelo, kunye ne-amniotic fluid.

Kwiveki yokuqala emva kokuzalwa, usenokufumanisa ukuba ubalekela kwigumbi lokuhlambela rhoqo kwaye xa uvuka ebusuku, unxibe iipyjama ngombilo. Ezi nkathazo zongezelelekileyo yindlela yomzimba wakho yokuzikhupha kulwelo olongezelelekileyo.

Ukuphela kwenyanga yokuqala, usenokuba sele uchithe iiponti ezingama-20 ngaphandle komzamo omkhulu. Lindela ezinye iiveki ezi-2 ukuba isibeleko sakho sibuyele kubungakanani baso bokuqala, kwaye isisu sakho siza kujongeka ngathi sithambile.

Kwaye ukuba uncancisa, yazi ukuba ukuncancisa ayisiyokutya kunye nokuncancisa kuphela - inokukunceda ukunciphisa umzimba.

Ngokwe-Academy yeZondlo kunye neDietetics, oomama abancancisayo basebenzisa ii-calories ezingama-400 ukuya kuma-500 imihla ngemihla ukwenza inani elipheleleyo lobisi olufunwa ngabantwana abaninzi ukusuka ekuzalweni ukuya kwiinyanga ezi-6.

Kwaye ubuncinci babonisa ukuba oomama abancancisayo kuphela ngaphezulu kweenyanga ezintathu bathambekele ekunciphiseni ubunzima kunabo bangenalo. (Oko utshilo, hayi konke Umama wehla iiponti ngokukhawuleza ngelixa uncancisa.)

Uninzi loogqirha kunye nabaphili bomzimba bancomela ukulinda iiveki ezi-6 ngaphambi kokuba uqalise inkqubo yokuzivocavoca ngokusesikweni ukuba unokubeletha okungahambelaniyo kwintsholongwane okanye iiveki ezi-8 ukuba unikezelwa ngokuyeka.

Ke ngaba uneenyanga ezimbalwa emva kokubeleka kwaye uziva womelele ngakumbi kwaye ufana nomntu wakho wakudala? Nantsi indlela yokwenza umsebenzi kwaye ukhusele amaza ngokukhuselekileyo adieu kwisisu sakho.

Amanyathelo asebenzayo okukhusela ngokukhuselekileyo isisu sakho

Zilolonge ngokufanelekileyo

Ukufumana imithambo kunye nokutya okunempilo kuya kukunceda ubuyele kubunzima bakho bokukhulelwa kwinyanga ezimbalwa. Kodwa ukuba ufuna ukusibona esisicaba, kuya kufuneka wenze imithambo ejolise kwizihlunu zesisu sakho. Nantsi imfihlo: Musa ukuya kwangoko ngee crunches.

Uyazikhumbula izicubu ezinxibelelanayo phakathi kwamabhanti e-abs yakho eyoluliweyo? Inani elincinci lokolula lwenzeka kuko konke ukukhulelwa kwaye yinto eqhelekileyo leyo. Njengoko izicwili ziqala ukuphola, ziya kuzilungisa. Kodwa ibonisa ukuba ii-crunches zesisu ezenziwe kwangethuba ngokwenyani zolula izicwili nakaninzi kwaye yenze ibe yincinci kwaye ibuthathaka. Ayisiyiyo le uyifunayo kwisiseko esomeleleyo, esixhasayo.

Ukuqala ngokuzilolonga ngokufanelekileyo, ufuna ukomeleza esisipha sakho esiswini esinzulu- isisu sakho esiguqukayo. Cinga ngesi sihlunu njengombhinqo wangaphakathi womzimba wakho.

Ngelixa uya kufuna ukuthetha kunyangi okanye ugqirha wakho ngokwenza imithambo efanayo onokuyenza ngokukhuselekileyo, iithambo zethambo leempuphu yindlela elungileyo yokuqalisa. Bopha iphepha ngokuqinileyo malunga nesisu sakho ukuxhasa i-abs yakho kwaye wenze oku:

• Thetha ngomqolo, beka iinyawo zakho phantsi, uze ugobe imilenze yakho.
• Tsala iqhosha lesisu sakho kumqolo wakho kwaye uphakamise i-pelvis yakho phantsi.
• Qinisa iimpundu zakho kwaye ubambe imizuzwana emi-5.
• Cwangcisa iiseti ezi-5 zokuphindaphinda ezingama-20.

Kwiiveki ezi-8 ukuya kwezi-12, kuya kufuneka ukulungele ukuya kwiimithambo ezinzulu zesisu. Abafazi abangama-40 babonisa ukuba umthambo owomeleza undoqo uyasebenza! Uzibuza ukuba kaninzi kangakanani ngokwaneleyo? Ngokwe-American Council kwi-Exercise, unokwenza imithambo-isisu sokuzilolonga esiswini amaxesha ama-2-3 ngeveki.

Nantsi imithambo enkulu yokuqinisa isisu onokuthi uzame ukuyizama:

• Iplanga yengalo. Lala phantsi ngengalo zakho phantsi. Sukuma ezinzwaneni zakho. Suck esiswini sakho. Qinisa iimpundu zakho. Gcina i-20 kwaye wakhe njengoko usomelela.
• Ukubuyela umva crunch. Lala ngomqolo ugobe amadolo kwaye amathanga akho athe tye emhlabeni. Ukusebenzisa i-abs yakho, yiza ngamadolo kwisifuba sakho. Gcina amanani ama-2 kwaye uphinde izihlandlo ezili-10.
• Isikere sikhaba. Lala ngomqolo imilenze ithe tye. Phakamisa imilenze yomibini emgangathweni uze emva koko uyisike imilenze yakho ngokuthotywa kwaye uyiphakamise ngokuthe ngqo. Phinda-phinda i-15 ukuya kuma-20.

Nantsi into ekufuneka uyazi: Ukuba i-abs yakho yahlule ngaphezulu kwe-2 ukuya kwi-2.5 iisentimitha - i-diastasis recti - kwaye awuboni kuvalwa isikhewu ngexesha kunye nokuzilolonga, unokufuna utyando ukulungisa oku.

Yitya kakuhle

Xa unakekela umntwana osanda kuzalwa u-24/7, kuyalinga ukufikelela kwitshokholethi kwaye ukhuphe imikhwa yokutya esempilweni kwixesha elidlulileyo - ngakumbi ezinzulwini zobusuku xa yonke indlu ilele yoyi. Nazi ezinye izinto ezilula, ezihle, nezinempilo:

• ukutya okune-fiber ephezulu ukugcina inkqubo yakho isebenza kakuhle (akukho mntu ukuxelele ukuba amathumbu atyhafileyo aqhelekile emva kokuzalwa- ityala inkqubo yakho yokwetyisa ediniweyo kunye neehomoni)
• usike imifuno neziqhamo
• oatmeal yangoko
• iyogathi enamafutha asezantsi efafazwe ngegranola okanye iziqhamo ezomisiweyo

Iibhanti ezisongelayo, amabhanti kunye neecorsets- yintoni kunene?

Zonke ezi ziya kusixhasa isisu sakho kunye nomqolo osezantsi kwaye zikunike isisu esisicaba, kodwa asizukutshintsha imilo yakho. Oomama abanokuhanjiswa kwe-cearean baya kuhlala bebaxakekisa kuba banokukunceda ukuphilisa ngokuthatha uxinzelelo. Kodwa oomama becandelo le-c ayingabo kuphela abalandeli.

Nantsi i-nitty-gritty:

• Isisu esisemva kokubeleka zenziwe nge-elastic eguqulwayo egubungela i-torso yakho kwiimbambo ukuya esinqeni.
• Iincincher ezinqeni zihlala zenziwe ngezinto eziqinileyo, zikugubungele ukusuka ngaphantsi kwebust ukuya esinqeni, kwaye ube nokuloba kunye nokuvalwa kwamehlo. Bakunika uxinzelelo olongezelelekileyo olunokubangela ukwenzakala okungaphezulu kokulungileyo, ke uya kufuna ukuziphepha ezi.
• IiCorsets ayingombhalo nje ovela kwiminyaka yoo-1850. Usenokuzifumana namhlanje, kodwa ziya kukunika uxinzelelo olungaphezulu ofuna ukuluphepha.

Ukuba ugqirha wakho ucebisa isisongelo sesisu, uya kuyinxiba iiyure ezili-10 ukuya kwezi-12 ngosuku kangangeeveki ezi-6 ukuya kwezi-8. Isandi esilinga? Khumbula ukuba kusafuneka usebenze abo bangaphambi kokuba uthethe kakuhle kweso sisu.

Nazi ezinye iindlela zokugoba isisu ekufuneka uziqwalasele:

• I-Belly Bandit yoqobo yokugoqa isisu
• Isongelo se-UpSpring Shrinkx Belly Postpartum Belly
• U-Ingrid kunye no-Isabel Bellaband

Ukuthatha

Utya ngendlela esempilweni, uzilolonga, usebenza i-abs yakho ... kwaye isisu sakho sinjalo nangoku Pha. Yintoni ngoku?

Sukuba nexhala ukuba ngaba usesesiswini kwi-3 okanye kwinyanga ezi-6 emva kokubeleka. Ithi "iinyanga ezili-9 zokubeka; Iinyanga ezili-9 ukuyikhupha ”isenokungabi sisayensi elungileyo, kodwa yavela kumava oomama abaninzi njengawe.

Ukuba uziva ngathi ubunzima bomntwana buye baba yinxalenye yakho ngonaphakade okanye unayo nayiphi na eminye imibuzo, fikelela kugqirha wakho akuncede. Thatha enye inkungu yela phunga limnandi losana kwaye uxhathise isilingo sokuthelekisa amanqaku nabanye oomama. Ngenxa yokuba ngamnye kuhambo lwakhe.