Momwe mungatsukitsire mimba ndi mbali pambuyo pobereka kunyumba panthawi yochepa. Momwe mungathere mwamsanga kulemera kwa mwamuna ndikuchotsani mafuta kuchokera m'mimba ndi kuchita masewera olimbitsa thupi

Amanena kuti mkazi wamakono ayenera kukhala "pamwamba". Koma ngakhale ndi maonekedwe abwino komanso owoneka bwino, ndi zovuta kumverera ngati heroine wa pamphepete yofiira, ngati mimba yomwe ili m'mimba imanyengerera pansi pa nsalu yapamwamba. Pa nthawi ngatiyi, makamaka mwamsanga mukufuna kutaya mwamsanga, chotsani zilembo ndi mafuta kuchokera pamimba, yikani bulu ndikupeza miyendo yochepa. Kawirikawiri amakondwera amuna oposa. Koma, mwatsoka, sikuti aliyense amadziwa momwe angatsitsire m'mimba komanso amakhala pakhomo panthawi yochepa. Kuyesera kopanda phindu pakatha kubereka kapena mwakumapeto kwa gawo kumapeto kwake - ndipo m'dziko lapansi kumakhala mayi wina wozunzika. Kuti tisalole kuwonongeka kwa chilengedwe chonse, tidzanena momwe mwamuna ndi mkazi amachotsera zovuta kwa sabata limodzi ndi chithandizo cha machitidwe, zakudya ndi zizolowezi zabwino.

Mmene mungachotsere mimba ya amayi ndi mbali pakhomo panthawi yochepa: zoyamikira

Njira zowonongeka mofulumira monga zovuta zowonongeka, zowonongeka mwakuthupi ndi zowonjezera zowonjezera zimachitika. Zili zogwira mtima komanso zogwira mtima, ngati zimagwiritsidwa ntchito pamodzi ndi zizoloŵezi zingapo zothandiza, koma osati motsutsana nazo. Kuti mupewe zolakwika zomwe mukuchita pothandizira kulemera kwanu, muyenera kuphunzira mfundo zoyenera kutsata momwe mungatsukire mbali ndi mimba panyumba panthawi yochepa.

1. Pewani nkhawa ndi nkhawa. Mu nthawi zovuta, dongosolo la endocrine limapanga mahomoni a cortisol, omwe amachititsa kuti mafuta awonjezeke m'mimba mwa m'mimba;
2. Pewani kuchuluka kwa mowa. Mowa umapanganso kuchuluka kwa cortisol, yomwe imakhudza kwambiri m'chiuno ndi m'chiuno;
3. Perekani chakudya chokoma ndi chokazinga chifukwa cha zakudya kapena zakudya zathanzi. Musaiwale, thupi liyenera kugwiritsa ntchito mphamvu zambiri kuposa kulandira. Apo ayi, kuchotsa mimba ndi kumangokhala kanthawi kochepa kunyumba sikugwira ntchito;
4. Phatikizani chakudya chamadzulo chiwerengero chofiira cha masamba ofiira ndi ndiwobiriwira opanda wowuma. Zida, zomwe zilipo, zikuthandizira kuchepetsa kuchepetsa thupi;
5. Sakanizani zomwe zili ndi nsomba zonenepa ndi nkhuku, mpunga wofiira ndi mkate wonse wa tirigu;
6. Imwani madzi okwanira 2 malita tsiku lililonse. Popanda kumwa madzi nthawi zonse, thupi limachepetsa, ndipo zakudya zomwe zimadya zimasandulika mafuta mumimba ndi mbali.

Kodi mungachotse bwanji mafuta kuchokera m'mimba ndi kumbali yothandizidwa ndi mankhwala opsa mafuta?

Zakudya zamakono zowonongeka zimakonda kwambiri pakati pa akazi: ndi thandizo lanu mukhoza kuchotsa mafuta m'mimba ndi kumbali, popanda kuvulaza thupi. Zomwe sitinganene ponena za mapiritsi amasiku ano, makapulisi ndi zokometsera kukonza madera. Zina mwa zowononga mafuta ndi:

• Madzi osavuta - amachulukitsa kagayidwe kake. Imwani galasi pamimba yopanda kanthu komanso pa 150-200 ml mphindi 20 musanadye chakudya;
• Teyi yobiriwira - imachepetsanso kagayidwe kamene kamayambitsa matenda ndipo imayambitsa zovuta pamakoma a m'mimba.
• Mpunga - amatsuka thupi la poizoni ndi poizoni;
• Mapuloteni nyama ndi nsomba - kuwonjezera minofu ya misa, kuchepetsa kuchuluka kwa mafuta;
• Zakudya za mkaka zochepa-kuyatsa mafuta owonjezera;
• Zakudya zonunkhira - zimafalitsa metabolism, motero zimapangitsa kuti kulemera kwake kuwonjezeke;
• Sea kale (laminaria) - amadyetsa ndi ayodini, amaimiritsa ntchito za matenda a endocrine;
• Zipatso zam'mphepete - zotchinga zofunira, kupereka chizindikiro chosonyeza momwe chaka chimakhalira;
• Caffeine - imalimbitsa chipiriro pakuchita mwakhama.

Kodi mungatani kuti mutaya thupi komanso kuchotsa mimba mukatha kubala?

Kukongola ndi chida chachikulu cha mkazi. Ndipo chilakolako cha kubereka ndicho chofunikira kwambiri. Nthawi zambiri zimayenera kupereka nsembe yoyamba chifukwa cha yachiwiri. Ndipo pambuyo-yaitali amazunzidwa ndi mafunso, momwe angatetezere kulemera ndi kuchotsa mimba pambuyo pobereka. Koma ntchitoyo si yosavuta. Pakadutsa miyezi isanu ndi umodzi, minofu yomwe ili mkati mwa khomo la m'mimba imatambasula, ndipo kuti abwerere mofulumira, ntchito zambiri ziyenera kuchitika. Inde, liwiro la kuchepa thupi ndi kuchotsa mimba yobereka pambuyo pake zimadalira zifukwa zingapo:

• Kukula ndi mtundu wa chiwerengero asanakhale ndi pakati;
• Chiwerengero cha kilogalamuyi chinasonkhanitsidwa pa miyezi 9;
• Mlingo wa ntchito pa nthawi ya mimba;
• Zizolowezi za thupi ndi majini;

Zoonadi, zidzakhala zosavuta kuchepetsa thupi ndikuchotsa mimba pambuyo pobereka, ngati mimba ndi yoyamba, kudyetsa - chifuwa, ndipo mlingo wa phindu wolemera sunapitirire chizindikiro cha 13 kg. Koma ngakhale zonse sizikhala zokongola kwambiri, mukhoza kuchotsa mbali ndi mafuta pamimba mwako mwa kuchita masewera olimbitsa thupi ndikudya bwino. Ndipo ngati chirichonse chikuwonekera bwino ndi zakudya zoyenera, zovuta zolimbitsa thupi zofalitsa ziyenera kufufuza mosamala.

Zochita zofulumira kuchotsa mimba pambuyo pobereka

Kuvomereza, chifukwa m'mimba kapena mimba mulibe kusiyana kwa mtundu uliwonse kapena kukugwira ntchito kapena ayi. Zovuta zolimbitsa thupi pazofalitsa ndi zofanana kwa amayi onse. Kusiyana kokha ndiko kuti atatha kutenga mimba kwa masabata anayi ndi bwino kuti asalowe mu masewero. Mulimonsemo - zonse ndizofunikira. Zovuta zowonetsetsa kuti kuchotsa mimba pambuyo pa kubala kwa kanthawi kochepa ndi izi:

1. Apelvic akukweza. Lembani kumbuyo kwanu, gwadirani mawondo anu. Kwezani nyongolotsi mmwamba, gwirani masekondi khumi, bwererani ku malo oyamba. Bwerezani nthawi 10.
2. Kulimbana ndi zofalitsa. Lembani kumbuyo kwanu, gwadirani mawondo anu, mutambasule manja anu pachifuwa chanu. Kutuluka kumatulutsa mapewa anu pansi, pogwiritsa ntchito minofu yokha. Powonongeka, bwererani ku IP. Bwerezaninso maulendo 20.
3. Kuwombera pakhoma. Pewani mofulumira kumbuyo kwa khoma, miyendo ikupita patsogolo. Pang'onopang'ono gwedezani mpaka mawondo apange mpweya wa 90 ° C. Gwira masekondi 10. Bwererani ku IP. Bweretsani maulendo 5-10.
4. Planck. Lembani m'mimba mwanu, pumphani pamphumi panu ndi masokosi. Tambani chingwe ndi kutambasula mitsempha yonse. Gwira miniti imodzi. Bwerezani katatu.

Momwe mungatsukitsire m'mimba mutatha kudya pakhomo - chakudya ndi masewera olimbitsa thupi

Kubwezeretsa chiwerengero pambuyo pa kubala ndi kukhala wokongola ndi wochepa, monga kale - chilakolako cha chilengedwe cha mkazi aliyense. Koma popanda njira zochepa zachilengedwe za thupi zimakhala zovuta kutsutsana. Pambuyo pa opaleshoni, thupi limasowa nthawi yowonjezera. Ndipo kugwira ntchito mwakhama masiku oyambirira kumadza ndi zotsatira zoopsa. Mwachidule, miyezi isanu ndi itatu yoyamba yomwe inaletsedwa mwatsatanetsatane maphunziro omwe cholinga chake chinali kulimbitsa mimba yamimba. Koma pali njira yothetsera. Chotsani m'mimba pambuyo pake pakhomo pangakhale kudya. Choyamba, izi ndi zokwanira, ndipo pamapeto pake zingatheke kugwirizanitsa zochitika zosavuta kuzichita.

Kodi mungatani kuti muchepetse thupi ndi kuyeretsa m'mimba musanayambe kuchita masewera olimbitsa thupi?

Pogwiritsa ntchito malamulo angapo a pulayimale, mukhoza kuchepa thupi pambuyo poyeretsa ndi kuyeretsa m'mimba ngakhale popanda kuchita masewera olimbitsa thupi.

• Choyamba, nkofunikira kuonetsetsa kuti chakudya chimakhala choyenera. Ndi HS, zakudya zowonongeka siziletsedwa, koma zakudya zoyenera zidzakhala pamodzi ndi mwanayo. Musamadye zakudya zamtengo wapatali, mafuta a mkaka wowawasa, maswiti, zakudya zamtundu ndi mtedza mopitirira malire. Ambiri ndiwo mbewu, ndiwo zamasamba, zipatso za nyengo, kanyumba kakang'ono ka mafuta, chiwindi, nkhuku, etc;
• Chachiwiri, ndi nthawi zambiri kuyenda mu paki ndi woyendetsa. Kugwiritsa ntchito ndalama zamakono kudzawonjezeka - ndipo mafuta ochulukira m'mimba amachoka pang'onopang'ono;
• Chachitatu, muyenera kugona mokwanira nthawi zonse. Chifukwa chosowa tulo, thupi limatulutsa cortisol yamadzimadzi, imathandizira kuti mafuta asungunuke pamimba;
• Chachinayi, nthawi zambiri zimakhala zosavuta kusiyana (kuphatikizapo "kutentha" kwa madzi otentha). Njirayi imayambitsa kuyendetsa kwa magazi, choncho - imakhudza kwambiri kagayidwe kamene kagayidwe kamene kamakhala ndi thupi, kachilombo ka endocrine, khungu la khungu.

Momwe mungathenso kulemera thupi ndikuyeretsa mimba yanu sabata

Ngati palibe chithandizo chachipatala chokana kutenga nawo masewera, mungathe kulemera mwamsanga ndikuchotsa mimba yanu sabata imodzi yokha. Mosakayikira, chifukwa cha ichi muyenera kusiya kudya chakudya chokwanira komanso chokhutiritsa, komanso thukuta lokongola. Koma masewerawa ndi ofunika kandulo. Chiuno chowoneka chimakhala chokongola kwambiri komanso chokongola kuposa mbali zowonongeka, kutuluka pamwamba pa lamba la jeans. Musaiwale kuti chilakolako chofuna kuchepetsa thupi ndi kuchotsa mimba kwa nthawi yochepa yoopsya zotsatira zosaoneka bwino pakhungu la khungu komanso zomveka bwino. Ndi bwino kuchepa thupi pang'onopang'ono, kulola kuti khungu lidzakokedwa pamodzi mwachibadwa. Koma chomwe moyo wa mkazi wokha sungathe!

Zochita zowononga kuthetsa mimba ndi kuperewera kofulumira kwa sabata limodzi

M'munsimu muli machitidwe olimbikitsa osowa mwamsanga komanso kuchotsa mimba yaikulu yomwe ili yoyenera kwa atsikana aang'ono ndi amayi olimba. Kusiyanitsa kuli kokha mwa chiwerengero cha njira ndi kubwereza mmagulu oyambirira a maphunziro.

1. "Njinga". Lembani kumbuyo kwanu, kwezani phazi lanu pansi mpaka kutalika kwa masentimita 15-20. Bendani mwendo umodzi kapena wina mzake mosiyana, mukugwirana ndi chigoba chakutsutsana ndi bondo. Chitani 2 njira 20.
2. Kutsetsereka ndi kulemera. Tengani chithunzithunzi mdzanja lanu ndikudalira njira imodzi. Kenaka tumizani katunduyo kumbali inayo ndikupitirizabe. Bwerezaninso njira 2 nthawi 15-20.
3. Magulu. Kuonjezera mau a mimba, masewera 25 (2 njira).
4. Kutuluka kwa miyendo. Ikani pansi, ikani manja anu pambali. Miyendo yowongoka imakula pamtunda wa 90C ndipo yesetsani kukweza pakhosiyo pogwiritsa ntchito minofu ya osindikizira. Pitani ku IP. Kodi 2 imayendera kasanu.

Mmene mungachotsere mimba kwa mwamuna pambuyo pa zaka 30, 40, 50 ndi zomwe mukuchita kuti musankhe kulemera

Amuna ambiri samakhumudwa kwambiri ndi mapaundi oposa 5-10. M'malo mwake, ena a iwo amakhulupirira kuti pa nthawi inayake "chiwalo cholimba" chimawapangitsa iwo ulemu. Kuyang'aniranso pokhapokha ngati "olimba" sikukulowetsani kulowa mathalauza anu kapena kutentha dzuwa pamtunda popanda maganizo okayikira a akazi omwe si amuna kapena akazi okhaokha. Kuyamba kuunika kumangoyamba kusangalatsa, koma m'kupita kwa nthawi kumakula. Ndiye malingaliro oyambirira akuwoneka, momwe angatetezere kulemera ndi kuchotsa mimba kwa mwamuna pambuyo pa zaka 30, 40, 50, ndi zochitika zomwe mungasankhe kuti muwononge mwamsanga. Chabwino, choyamba muyenera kuchotsa chomwe chimayambitsa vutoli. Nthawi zambiri ndi izi:

• zakudya zopitirira
• kusokonezeka maganizo
• kutaya kwa hormonal
• moyo wokhala pansi

Ndiye ndi bwino kuyesa kuyeretsa mimba ndi mbali, pogwiritsa ntchito njira zosiyanasiyana zotetezeka kwa amuna pambuyo pa zaka 30, 40 ndi 50. Ndiko:

1. Kulimbitsa zakudya
2. Onetsani zakudyazo (osapatula ufa, wokoma, wokazinga, mafuta, zokometsera)
3. Mowa pamasana
4. Ikani cholinga cha mwezi uliwonse
5. Pitirizani kuchita masewera olimbitsa thupi
6. Sungani minofu ya mafuta

Zochita zabwino kwambiri kuti abambo amachotse mimba ndi kumbali panthawi yochepa

Zochita zogwira mtima kwambiri kwa amuna, kuthandizira kanthawi koyeretsa m'mimba ndipo mbali zingathe kusonkhanitsidwa pang'onopang'ono mobwerezabwereza 2-3 pa sabata, pang'onopang'ono kuwonjezera katunduyo.

• Kuthamanga pamalo pomwe agona;
• Kusungidwa kwotsatira;
• Kupotoza pa makina;
• Kukweza thunthu, kugona kumbuyo;
• Kwezani miyendo yanu mutagona kumbuyo kwanu;
• Kukwezetsa miyendo pamaganizo pa mtanda kapena mipiringidzo;
• Zolemba za osokoneza;

Ali ndi zaka 30, zaka 40 kapena 50, yambani kuyanjana bwino ndi njira imodzi komanso osapitilira 15-20 panthawi imodzi. Pambuyo pa minofu pamimba pamakhala mphamvu, chiwerengero cha kubwereza ndi njira zowonjezera chikhoza kuwonjezeka. Momwe mungatsukitsire mimba ndi pakhomo panthawi yochepa ndizopweteka kwambiri osati kwa amayi atatha kubereka kapena gawo loperewera, komanso kwa amuna aulesi omwe amakhala ndi moyo wokhazikika. Mwamwayi, mothandizidwa ndi zakudya zabwino, zizoloŵezi zabwino ndi machitidwe olimbikitsa, mutha kulemera mwamsanga ndikuchotsa mafuta m'mimba mwa sabata imodzi.