Pehea e lilo ai kaupaona i ka wā postpartum
Anter
- 1. ʻAi olakino
- 2. Nā hoʻoikaika kino
- Papaʻai pohopoho postpartum
- Āhea ʻoe e hiki ai ke hele i kahi papaʻai papa palena ʻia?
Pono kaʻai postpartum e waiwai i nā wai, nā kīʻaha piha, nā huaʻai, nā mea kanu, nā iʻa, ka waiū a me nā huahana waiū no ka mea waiwai kēia mau meaʻai i nā meaola e kōkua i ka makuahine hou e hoʻi koke i ke ʻano, a me ka hiki ke pane. i nā koi ikehu o ka hānai ʻana.
Pono e kaulike ka papaʻai o ke kaumaha ma hope o ka hānau ʻana, no ka mea, hiki i ka papaʻai palena ʻole ke hoʻopōʻino i ka hoʻōla hou ʻana o ka wahine a me ka hana ʻana i ka waiū umauma. No laila, he mea hopohopo wale nō ka hoʻohaʻahaʻa kaumaha ʻana a puni ka ʻeono mahina o ke pēpē o ke ola. A hiki i kēlā manawa e hoʻemi ʻia ke kaumaha ma ke ʻano maʻamau, keu hoʻi me ke kōkua o ka hānai ʻana.
1. ʻAi olakino
Ma hope o ka hānau ʻana he mea nui ia e mālama ka wahine i ka papaʻai olakino a kaulike hoʻi e paipai ʻole i ke olakino o ka pēpē, akā mālama pū i kona olakino a makemake i ka pohō kaumaha a no laila, he mea nui e hoʻopili i nā meaʻai momona i kēlā me kēia lā i nā minelala, nā wikamina. a me ka hao. No laila, koi ʻia i nā wahine e hāʻawi i ka makemake i nā meaʻai āpau, nā huaʻai, nā mea kanu a me nā legume, no ka mea waiwai lākou i nā meaola a kōkua i ka mālama ʻana i ke olakino o ka ʻōpū.
He mea nui nō hoʻi e hōʻemi nā wahine i ka nui o ka paʻakai i kā lākou papaʻai o kēlā me kēia lā a pale i ka momona a me nā meaʻai momona, ʻoiai me ka hoʻopili ʻana i ke kaʻina hana kaumaha, hiki ke alakaʻi ʻia i ka hana ʻana o ke kinoea a me ka colic i loko o ka pēpē.
Hoʻohui, he mea nui e inu ʻoe i ka nui o nā wai i ka lā e mālama i kou kino i ka wai, hakakā i ka paʻa ʻana o ka wai a makemake i ka hana ʻana o ka waiū o ka waiū, a he mea nui no nā wahine e mālama a paipai i ka hānai ʻana i ka waiū, no ka mea he mea kōkua pū kekahi ia. ka pohō kaumaha ma hope o ka hānau hānau. E aʻo pehea e hānai ai i ka wahine i ka wā o ka hānai ʻana i ka waiū.
2. Nā hoʻoikaika kino
ʻO ka hana o ka hoʻoikaika kino ma hope o ka hānau ʻana he mea nui nō hoʻi e kōkua i ka pohō kaumaha, a he mea nui e hoʻi wale ka wahine e hoʻoikaika kino ma hope o ka hoʻokuʻu ʻia ʻana o ke kauka, e hana maʻamau ma kahi o 6 mau pule ma hope o ka hānau ʻana.
No laila, i mea e ʻoluʻolu ai i ke kaʻina hana hōʻemi, he mea nui ia e hana ka wahine i nā hana aerobic a i mea e hoʻoikaika ai i nā mākala, ʻo ia hoʻi nā ʻōpū, a, no laila, hakakā me ka flabbiness. Paipai ʻia hele pū ka wahine me ka loea i ke aʻo kino no laila e holomua ai ka ikaika o nā hana a, no laila, hiki ke hōʻalo ʻia nā pilikia ma hope o ka hānau ʻana. ʻO kekahi o nā hana i hiki ke kuhikuhi ʻia:
- ʻO ke kiʻekiʻe Hip: moe ka wahine i ka papahele me kona ʻōpū i luna a pelu kona mau kuli, hoʻomaha i kona mau wāwae i ka papahele a mālama i kona mau lima ma kona pūhaka. A laila, e hoʻokiʻekiʻe i ka pūhaka, aelike i nā mākala o ka pelvic ʻāpana a laila hoʻi i ka wahi hoʻomaka, kaohi ʻana i ka neʻe;
- Papa: e hana i ka papa, pono ka wahine e moe mua ma ka papahele, me kona ʻōpū i lalo, a kaomi i ka papahele, ke kākoʻo ʻia me kona mau lima a me nā manamana wāwae, e hoʻopaʻa ana i ka ʻōpū o kona ʻōpū;
- Kiki: me kou kuʻekuʻe lima a me kou mau kuli i ka papahele, e hāpai i hoʻokahi wāwae mai ka papahele a hiki i ka pae o ka pūhaka, e kūlou mau ana, a laila hoʻi i ke kūlana hoʻomaka e kaohi ana i ka neʻe.
Pono e hana i kēia mau hoʻomaʻamaʻa ma kahi o 2 a 3 mau manawa i ka pule a ke hui ʻia me ka hele wāwae, ka holo ʻana, ka pilates a i ʻole yoga, no ka laʻana, hiki ke lilo i nā calorie hou aku a me ka lilo koke ʻana o ke kaumaha.
Papaʻai pohopoho postpartum
Hōʻike ka papa aʻe i kahi koho papa kuhikuhi 3 mau lā e lilo ke kaupaona i kahi ala olakino ma hope o ka hānau ʻana.
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 2 maiʻa a me pancakes oat me 1 teaspoon o ka meli a ʻokiʻoki i nā hua ai ʻole me 2 mau ʻāpana o ka tī keʻokeʻo + 1 pea | 1 kīʻaha oatmeal me ke kinamona + 1 teaspoon o nā hua chia + 1/2 kīʻaha o nā hua | 2 hua ʻai i kāwili ʻia me ka ʻaka paʻi a me ka ʻōmato + 2 mau ʻāpana o ka palaoa i kālapa ʻia + 1 wai ʻalani maoli |
| Mea ʻai kakahiaka | ʻO ka maiʻa waena ʻokiʻoki i ka hapalua a wela i loko o ka hawewe uila no 3 kekona (a laila hoʻohui i kahi kinamona liʻiliʻi) | 1 ipu o ke kō gelatin | 1 kīʻaha (200 ml) wai melemele ʻaʻole i hoʻomomona ʻia + 1 packet o ka paʻakai a me ka pahū wai me ka tī keʻokeʻo |
| ʻAina awakea / ʻaina ahiahi | 140 g o ka tuna moa + 1 kīʻaha o kaʻuala i kāwili ʻia + 1 kīʻaha o nā pīni ʻōmaʻomaʻo me nā kāloti i kuke ʻia a me 1 teaspoon o ka ʻaila ʻoliva + 1 tangerine | 1 ʻeke turkey ʻai + 1/2 kīʻaha laiki ʻeleʻele + 1/2 kīʻaha lentil + 1 kīʻaha o ka lettuce, arugula, kōmato a me ka salaka onika, i hoʻowali ʻia me 1 teaspoon o ka ʻaila ʻoliva, ka vīnega a me kahi sinapi liʻiliʻi + 1 ʻāpala | 4 punetēpō o ka pipi ma ka ʻalako kōmato me ka noodles zucchini + 1 kīʻaha o ka salakeke lettuce me nā kāloti paʻakai a me ka palaoa i hoʻomoʻa ʻia me ka punetune o ka ʻaila ʻoliva a me ka vīneka + |
| Mea ʻai ahiahi | 150 mL o ka yogurt me 1/2 kīʻaha o nā hua diced | 1/2 kīʻaha muesli cereal + 240 mL waiū almond | 1 ʻāpana o ka berena rai i hele pū ʻia me 1 ʻāpana a me ka tī + 2 mau ʻāpala. |
Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ka hoʻoikaika kino a inā he maʻi ko ka wahine a, no laila, ʻo ke kūpono no ke kūkākūkā ʻana e hiki ai ke mālama ʻia kahi loiloi piha a me kahi papaʻai kūpono kūpono i kāna mau pono. elaborated. pono. I loko o ka wā hānai, hoʻonui ka ʻai caloric a, no laila, he mea nui ke alakaʻi o ka ʻoihana.
Āhea ʻoe e hiki ai ke hele i kahi papaʻai papa palena ʻia?
I ka hihia o nā wahine e hānai ana i ka waiū, he mea nui ke kali ma ka liʻiliʻi he 6 mau mahina no ka hoʻomaka ʻana o ka papa hana i kaupalena ʻia, no laila e kaulike nui ke kino i ke kino a ʻaʻole e hōʻino ʻia ka hana ʻana i ka waiū o ka waiū.
ʻAʻole maʻalahi ka nalowale o ke kaumaha ma hope o ka hānau ʻana, ʻoi aku ka paʻakikī o kēlā mau makuahine i hiki ʻole i ka umauma no kekahi kumu. I kēia mau hihia, hiki i ka makuahine ke ʻai iki i ka palena o ka wā ma mua o 6 mau mahina.
E nānā i nā ʻōlelo aʻoaʻo hou aʻe i kēia wikiō e emi kaona ma hope o ka hānau ʻana:
HaʻIʻIa
He aha nā mea hoʻohui i ka Shampoo Psoriasis e hana maikaʻi ai?
