Yinyaniso yobomi. Awunakho ukukhulelwa okuninzi okunempilo ngaphandle kokufumana isisindo . Kodwa ngoku ukuba amawele akho apha, kutheni loo mapaundi angaphezulu athoba xa engasadingeki?
Ngokuqhelekileyo, ukukhulelwa okunempilo kudinga ukuba ibhinqa ithole ama-pounds angama-15 ukuya kuma-30 ngelixesha leenyanga zesithoba. Kodwa oko kungomntwana omnye kuphela. Njengazo zonke malunga nokuba nokuphindaphindiweyo, kuninzi okufunekayo.
Iingcebiso zegqirha ziyahluka, kodwa abaninzi abafazi bafumana ama-pounds angama-35 ukuya kuma-45 ngexesha lokukhulelwa ngamawele, malunga neepounds ezili-10 ezongezelelweyo ngamnye umntwana olongezelelweyo kwi-high order. Kwiimeko ezininzi, malunga nesithathu sesisindo sinabantwana, kwaye umama ushiywe kunye nabanye.
Ukubuyisela umzimba wakho emva kokukhulelwa okungafani ngathi kuncinci kwiinkxalabo zakho phakathi kokukhathalela i-duo yakho yomculo. Akunakuba yinkxalabo kude kube iiveki, iinyanga, okanye kwiminyaka kamva, kodwa ekugqibeleni, uninzi unina kufuneka alwe nokunyusa ubunzima. Ingaba ngumthombo omkhulu wokukhungatheka, ngokukodwa oomama abaninzi, abangenayo kuphela into yokulahlekelwa kodwa bajongana nemingeni yokukhulisa amawele okanye ngaphezulu.
Ukuba uzama ukunciphisa ubunzima emva kokukhulelwa okungafaniyo, nantsi ezinye izinto oza kuziqwalasela:
Ukunyamezela kuhlawula ukulahlekelwa kwesisindo emva kweentsana
Kubalulekile ukuba ukulahlekelwa kwesisindo kufumaneke ngendlela enoxanduva.
Ukulahleka kwesisindo ngokukhawuleza kunokuyingozi. Nangona bengasekho ngaphakathi kwakho, iintsana zakho zisasidinga ukuba uzikhathalele! Kungcono ukuseka indlela yokuphila enempilo, kwaye uvumele iipounds ukuba ziphele ngokuthe ngcembe. Khumbula, kuthatha iinyanga ezilisithoba (ngaphezulu okanye ngaphantsi!) Ukubeka ubunzima; zinike ubuncinane unyaka ukubuyela kwisisindo sakho sokuqala.
Gcina ulindelo lwakho lulungile. Ukukhulelwa kuthinta amazimba amabhinqa ngeendlela ezininzi, kwaye ngamanye amaxesha abuye abuyele kwimeko yawo yasekuqaleni. Nenjongo yempilo jikelele kunamanani athile. Unokufumanisa ukuba nangona ixabiso lihla, awuyi kufumana kwiingubo zakho zangaphambili. Amagqabi akho angabanzi, iinyawo zakho zibe zikhulu kwaye kunokwenzeka ukuba isisu sakho asiyi kuphinda sichithwe ngaphandle kokuhlinzwa kwiplastiki. Okwangoku, bhiyozela utshintsho lomzimba wakho. Ixabiso elincinci lokuhlawula ummangaliso omangalisayo wokuba nokuphindaphinda.
Izinzuzo zokunxiliswa
Ngaphandle kwezinye iindleko zokuncelisa , kunokukunceda nokulahleka kwesisindo. Unesiza sinceda isibeletho siphelele kwisayizi yaso yangaphambili. Kwakhona kutshisa iikhalori. Ukuvelisa ubisi kwintsana enye nje kudinga ngaphezu kwe-1 khalori ngosuku. Nangona kunjalo, ukuncelisa kunakho ukulibalalisa ukulahleka kwesisindo ngexesha lobunesi bakho; Umzimba wakho uthembele kwiivenkile zakho zeoli kunye nokwenza ubisi lwebele. Ukongezelela, ukuncelisa ibele kubambezela ukuqala komjikelezo wesini kunye nokulibaziseka kwi-balance hormone balance. Oku kunokuchaphazela ukuxiliswa komzimba kunye nokulahleka kokunciphisa umzimba uze uzalise.
Izigqibo zokutya
Kubalulekile ukuphepha ukutya okubingelele ukutya okunomsoco ekunciphiseni ukulahleka kwesisindo.
Ngoku, kunanini ngaphambili, udinga i-caloric intake. Ingaba unamncelisa okanye awukho, ufuna amandla ukuhlala kunye neentsana! Ungayithinteli ngamabomu ukutya kwakho. Kunoko, yenza ukhetho olufanelekileyo lwesondlo. Isitoreji kwiiprotheni ezinamafutha, i-fiber high carbohydrate, kunye nezithelo kunye nemifuno. Gcina ukutya okunesondlo ngakwesokunene ukuze ukulamba kwakho kungakufumani okulungileyo.
Qaphela ukutya kweefad, ngokukodwa izicwangciso ezidumile ezithembisa iziphumo ezikhawulezayo ngokunqanda iintlobo ezithile zokutya. Basenokuvelisa ukulahleka komzimba, kodwa kungenakucetyiswa kwimeko yakho yokuphumla, ngoko uthetha ugqirha wakho malunga neemfuno zakho zesondlo.
Yiba Nengqiqo Yamanzi
Ukuba uphuze ngaphezu kokuzaliswa kwakho ngexesha lokukhulelwa, wacinga ukuba ubuhlungu bakho bamanzi buphela ngokunikezelwa. Ayikho njalo! Ukusela amanzi aneleyo, ngokukodwa ukuba uncelisa, kubalulekile ekulahlekeni kwesisindo sokuhamba, njengoko i-hydration ikhuthaza umzimba ukuba ugqithise izitye zokutya. Ukusela amanzi kumhla kunokuba ngumngeni kubamama abaninzi, abangenawo umzuzu owodwa wokuphefumula, ukusela kakhulu! Zama ukuhlala ugcina ingilazi okanye ibhotile yamanzi. Ukuba awukwazi ukuma ukunambitha kwamanzi, kukho iindlela ezininzi; uzame amanzi anqabileyo (jonga umxholo we-sodium) okanye amanzi anqabileyo (jonga ishukela elongezelelweyo kunye neekhalori).
Ukujongana nokutya kwakho, ukuncelisa, ukusela amanzi, kunye nokunyamezela kubalulekile. Kodwa isitshixo kunoma yimuphi umgangatho wokunciphisa umzimba usebenze. Mhlawumbi ugubungela amehlo akho uze udibanise, "Ewe, kunjalo!" Ngelishwa, yinyaniso, kwaye ngokukhawuleza uyayamkela kwaye uyiphumeze, kungekudala uzakufezekisa iinjongo zakho zokulahleka kwesisindo. Izibonelelo okanye uvavanyo oluqhelekileyo luninzi, kwaye yinto engcono kakhulu ongayenza emzimbeni wakho, ngoko ke iintsana zakho.
Ukuseka iRoutine Practice
Nangona unomsebenzi oqhelekileyo phambi kweentsana, kunokuba nzima ukwenza umzobo emva kokuzalwa. Imithintelo yexesha, ukukhathazeka kwabantwana, kunye nokungabikho kwamandla jikelele kunokunciphisa umnqweno wokusebenzisa umsebenzi ophezulu. Kodwa, ngokukhawuleza ukuba uyisuse, ixesha elide lokuba ubunzima bomntwana buhlale kunye nawe.
Okokuqala, jonga ugqirha wakho. Ngokuxhomekeke kwindlela owakhululwe ngayo, unokulinda ukuba umzimba wakho uphuhliswe ngokupheleleyo. Kwezinye iimeko kuba ngumcimbi weentsuku kuphela; abanye bayacetyiswa ukuba bayeke ukuzivocavoca iiveki ezimbalwa.
Ukuhamba ngenye yeendlela ezincinci, ezona zifanelekileyo kwaye ezifanelekileyo kakhulu zokuzilolonga. Beka iintsana zakho kwi-stroller kunye nentloko ngaphandle ukuba imozulu ilungile, okanye ngaphakathi kwintengiso okanye kwindawo yokuthenga ukuba akunjalo. Fumana iqabane elihambahambayo ukugcina ukhuthaza. Khuthaza iqabane lakho ukuba lijoyine; lithuba elihle lokunxibelelana nokuhlangana.
Ukuba awukwazi ukuphuma endlwini, khangela iinketho ezininzi zokusebenzisa ekhaya. Unokuchitha ixesha elincinane (i-video ye-exercise routine) okanye ezininzi (i-treadmill) kwaye ulungele ekusebenzeni xa iintsana zokulala . (Ndithembele, baya kulala ekugqibeleni!)
Ukuba unomntwana onokuthenjelwa, uye esikolweni okanye ujoyine i-gym. Ukuzivocavoca kwenza inqaba enkulu. Ukuthatha ikhefu ekunakekeleni iintsana kubalulekile kubo bonke oomama, kwaye xa usebenzisa ixesha lokuzivocavoca, ininzi inzuzo. Hlangana nabanye oomama beeplani ukuzama i-yoga okanye i-pilates ngelixa ubelana ngenkxaso kunye neengcebiso malunga nokuphakamisa amawele.
Ezinye izakhiwo zinikezela ngononophelo lwe-site ukuze i-multiples yakho ihambe nawe. Hlola nogqirha wakho ngaphambi kokuba uthathe iintsana ezincinane ukuba uhlalise kwiindawo zokunakekelwa kwabantwana, ngokukodwa ukuba zingaphambi kwexesha. Oomama abaninzi beengoma ze-singleton banandipha "i-Mama-n-Me" eklasini eyenzelwe oomama neentsana, kodwa qaphela ukuba ezininzi zeenkqubo zibandakanya ukubandakanyeka kwabazali ngabanye ukuba amawele okanye ukuphindaphindwa kuya kubandakanywa.
Kungakhathaliseki ukuba uyayifeza njani, yenza uqeqesho olufunekayo.