Kodi mafuta am'mimba angafiyire bwanji? Kodi ndingachotse bwanji mimba yayikulu? Ndipo kuchotsa rumen mu sabata

Mafuta a m'mimba ndi m'mimba amakhumudwitsa kwambiri.
Makamaka popeza sizimangokhudza maonekedwe athu akunja komanso zimakhudza thanzi la munthu.
Pezani zifukwa za kudzikundikira kwa mafuta kuzungulira pamimba, komanso njira zothetsera izo kwamuyaya ndikupeza chiwerengero choyenera.

Kodi ndingachotse bwanji rumen mwachangu?

Pofuna kuchotsa mimba, m'pofunika kudziwa zomwe zimayambitsa vutoli poyamba kuti zikhale zosavuta kuti tichotseretu.
Ndiye ndi zifukwa ziti zomwe zimapangitsa kuti mafuta azichulukira m'mimba?

1. Genetic factor Zifukwa za majini zimatha kusokoneza mphamvu ya thupi kuti iwunjike mafuta kuzungulira pamimba, koma pang'ono kwambiri.
   Kumene Journal of Natural Genetics inafalitsa kafukufuku wopangidwa ndi Kings University ku Britain kutsimikizira kuti majini amakhudza 9,7% ya njira zofunika kwambiri za thupi, pamene zina zonse zimakhudzidwa ndi zakudya ndi moyo wa munthu.
2. Kusakhazikika pakudya tsiku lonse, monga ambiri aife, chifukwa cha ntchito kapena maphunziro, tilibe zakudya zinazake.
3. Kudya chakudya chachikulu mutangotsala pang'ono kugona, chifukwa cha kusowa kwa ntchito za thupi panthawi yogona, zomwe zimabweretsa kudzikundikira kwa mafuta m'thupi, makamaka m'chiuno.
4. Kusamwa madzi okwanira tsiku lonse.
   Zomwe zimabweretsa kuchepa kwa kuchuluka kwa mafuta m'thupi, popeza madzi ndiye woyamba komanso wofunikira kwambiri pakuwotcha mafuta.
5. Kudalira chakudya chofulumira chomwe chili ndi mafuta ambiri a hydrogenated ndi zopatsa mphamvu zomwe zimaposa zomwe thupi limafunikira.
6. Kusapuma mokwanira kapena kugona kwapang'onopang'ono, komwe kumakhudza kagayidwe kachakudya mkati mwa thupi, motero kutentha kwa mafuta kumachepa pang'onopang'ono.
7. Kupsyinjika kwamaganizo, komwe kumapangitsa kuti mahomoni a cortisol apangidwe m'thupi, omwe amachepetsa kutentha kwa mafuta.

Kodi ndingachotse bwanji rumen mwachangu pakatha mphindi 15?

Njira yoyamba yothetsera vutoli ndikuchita masewera olimbitsa thupi kwa mphindi 15 patsiku.
Ngati mungathe kupita ku masewera olimbitsa thupi maola awiri kapena atatu pa sabata zili bwino, ndipo ngati mulibe nthawi yokwanira, mungagwiritse ntchito masewerawa ndikuzichita kunyumba tsiku lililonse.

Nawa machitidwe atatu ogwira mtima kwambiri apanyumba kuti achotse rumen.

• Zochita zolimbitsa thupi, komanso nthawi yabwino yochitira masewerawa ndi m'mawa kwambiri ndipo mutha kubwereza kawiri kapena katatu patsiku.
• Imirirani molunjika kapena khalani pamalo oyenera.
• Pumirani kwambiri m'mphuno mwanu, kuonetsetsa kuti m'mimba ndi pachifuwa mwadzaza.
  Dikirani kwa masekondi 10 kapena motalika momwe mungathere, kenaka mutulutse mpweya pang'onopang'ono kudzera mkamwa mwanu.

Yesetsani kumangitsa minofu ya m'mimba yanu pamene mukutulutsa mpweya.
Bwerezani masewerawa osachepera katatu kapena kwa mphindi 3.

• Zochita zolimbitsa thupi kapena bolodi losasuntha, chifukwa chochitachi chimathandiza kuchotsa mimba yapansi ndikumangitsa minofu ya m'chiuno.
• Gona pamimba, ndiye kupumula m’zigongono ndi nsonga za zala, ndi zala za manja zolumikizana.
  Pumani mpweya wofanana ndikugwira kwa mphindi imodzi.
• Kachiwiri, tsamirani zala zala ndi zikhato za dzanja, ndipo pitirizani kwa mphindi imodzi, ndikupuma nthawi zonse.
• Pitirizani kusintha pakati pa mitundu iwiriyi kwa mphindi zosachepera zisanu tsiku lililonse.
• Zochita zolimbitsa thupi za m'mimba zimakhala zovuta kwambiri, koma zimakhala zogwira mtima kwambiri pochotsa rumen.
• Gona chagada ndi pindani manja anu kumbuyo kwa khosi lanu.
  Kwezani mapazi anu pamakona a digirii 90, kenaka kwezani phazi lakumanja ndi lakumanzere nthawi zonse.
• Onetsetsani kuti mukupuma mofanana ndi mphuno.
  Gwirani kwa mphindi zisanu.

Kodi ndingachotse bwanji rumen popanda kuwonda?

Kudziunjikira mafuta m’chiuno sikutanthauza kuti ndinu onenepa kwambiri, choncho simuyenera kudya zakudya zokhwima, koma timangofunika kukonza zizolowezi zoipa za tsiku ndi tsiku.

• Tsatirani zakudya zosasinthasintha zomwe zimachepetsa chiwerengero ndi nthawi ya chakudya tsiku lonse.
• Osasiya kudya chakudya cham'mawa chophatikizika bwino, monga kafukufuku wasonyeza kuti kudya chakudya cham'mawa chathanzi mkati mwa ola limodzi mutadzuka kumapangitsanso kuchuluka kwa metabolism yoyenera.
• Pewani kumwa zakumwa za carbonated ndi shuga, makamaka madzulo.
• Kuchepetsa kudya zakudya zamafuta ambiri, monga mpunga ndi buledi woyera.
• Imwani osachepera magalasi 10 amadzi akuluakulu tsiku lonse, makamaka ola limodzi mutadya.
• Onetsetsani kumwa kapu ya unsweetened ofunda ndimu pa chopanda kanthu m`mimba.
  Zimathandizira kusungunula mafuta bwino.
• Muzigona maola 7 kapena 8 tsiku lililonse.

Kodi ndingachotse bwanji mimba yayikulu?

Kukula kwa m'mimba ndi limodzi mwamavuto omwe amavutitsa amayi ambiri, makamaka pambuyo pobereka, popeza mayi amalakalaka kwambiri kubwerera ku thupi lake lathanzi, lomwe anali chizolowezi asanatenge mimba, makamaka chifukwa zimakhala zovuta kutsatira zakudya zokhwima panthawi yoyembekezera. nthawi ya postpartum kapena yoyamwitsa.

Pali makiyi anayi ochepetsa mafuta am'mimba kapena kulemera kopitilira muyeso m'njira yathanzi:

1. Tsatirani ndondomeko yazakudya zabwino, zophatikizika.
2. Osayesa kudya zakudya zowopsa kuti muchepetse thupi; Muyenera kudya zakudya zoyenera kuti mubwezeretse thanzi lanu ndikulipira kusowa kwa michere, makamaka chitsulo ndi calcium.
   Chifukwa chake muyenera kudya zakudya zopatsa thanzi 6 tsiku lililonse.
3. Muyenera kumwa madzi osachepera 3 malita tsiku lonse.
4. Nthawi zonse kumbukirani kumwa kapu yamadzi pafupifupi kotala lililonse kapena theka la ola.
   Pokhala kutali ndi zakumwa zomwe zili ndi caffeine, chifukwa zimataya thupi chinyezi chomwe chimafunikira panthawiyi.
5. Yesani momwe mungathere kuti mugone mokwanira, osachepera maola 6 molunjika.
   Zingakhale zovuta chifukwa cha mwana watsopanoyo koma mukhoza kufunsa mwamuna kapena amayi anu kuti akuthandizeni.
6. Kuchita masewera ndikofunikira.
   Sizimafuna khama lalikulu kapena nthawi yayitali, koma ndi mphindi chabe tsiku lililonse kulimbikitsa kuchuluka kwamafuta m'thupi.
   Mutha kugwiritsa ntchito zolimbitsa thupi zomwe zatchulidwa m'ndime zam'mbuyomu, kapena kudalira kuyenda tsiku lililonse kwa mphindi zosachepera 30 tsiku lililonse.

Kodi ndingachotse bwanji rumen ndi zitsamba?

Pali zitsamba zina zomwe akatswiri azakudya amalangiza kuti achotse mafuta am'mimba.
Nazi zisanu mwa zitsamba zabwino kwambiri izi:

• Ginger:
  Zimathandizira kumva kukhuta, zimalimbikitsanso kuwotcha mafuta komanso zimathandiza kuti magazi aziyenda bwino, koma samalani kuti musamadye ginger wochuluka kuti musamve kutentha kwapamtima.
  Khalani ndi makapu awiri kapena atatu okha tsiku lonse.
• Tiyi wobiriwira:
  Masamba a tiyi wobiriwira ali ndi kuchuluka kwa caffeine ndi ma polyphenols omwe amathandizira kukulitsa kagayidwe kachakudya.
  Komanso ndi gwero lambiri la mavitamini a B ndi ma antioxidants.
  Zimathandizanso kuwongolera kuthamanga kwa magazi komanso kupewa kuthamanga kwa magazi.
• Sinamoni:
  Cinnamon ndi imodzi mwa zitsamba zotchuka kwambiri zomwe zimagwiritsidwa ntchito muzakudya zowotcha mafuta.
  Sinamoni ili ndi zopatsa mphamvu zochepa, koma imakhala ndi manganese, calcium ndi iron yambiri.
• Sage:
  Kudya burashi pafupipafupi kwa miyezi itatu kumathandiza kuwongolera kuchuluka kwa cholesterol ndi shuga m'magazi.
  Sagebrush imathandizira kutsitsimutsa ndikuwongolera kukumbukira kukumbukira.
  Komabe, odwala omwe ali ndi vuto la kuthamanga kwa magazi akuyenera kuchitidwa mosamala akamadya burashi, chifukwa angayambitse kuthamanga kwa magazi.
• kuchedwa:
  Ndizofala kwa ife kuti tizingogwiritsa ntchito ngati zokometsera, koma zitha kuwonjezeredwa pazakumwa zathu.
  Kuphatikiza pa kukhala ndi chitsulo chochuluka kwambiri, magnesium, phosphorous, calcium, potaziyamu, zinki, vitamini C ndi kupatsidwa folic acid.
  Chitowe ndi amodzi mwa magwero abwino kwambiri komanso olemera kwambiri a saturated fatty acids.

Kodi ndingachotse bwanji rumen mkati mwa sabata?

Kodi mukuganiza kuti nthawi imeneyi ndi yokwanira kuchotsa mafuta omwe adatenga miyezi kapena zaka kuti aunjike?
Ayi ndithu, ndipo zimenezi sizikutanthauza kuti sitingathe kuchotsa maliseche, koma tiyenera kufunafuna zenizeni pa zolinga zathu.

Pali zifukwa kapena zolakwika zina zomwe ena amagwera ndikupangitsa zovuta kapena kusiya kuwotcha mafuta am'mimba, ndipo chofala kwambiri ndikutsatira zakudya zopanda mafuta!!
Kafukufuku waposachedwapa wasonyeza kuti kudya monounsaturated mafuta zidulo kumathandiza kuchotsa mimba mafuta ndi 30% poyerekeza ndi kusadya mafuta.
Mafutawa amapezeka mu zipatso monga mapeyala, mafuta monga mafuta a azitona, komanso mtedza wamtundu uliwonse.

Kodi mumadziwa kuti muli ndi mdani wobisika yemwe amathandizira kupanga 70% yamafuta am'mimba ndi m'chiuno?
Soda yazakudya, mosiyana ndi zomwe anthu ambiri amakhulupirira pazakudya za soda zomwe zimangokhala ndi koloko ndi caffeine, kachulukidwe kakang'ono ka zotsekemera zopangira zomwe zili ndi soda kumawonjezera njala yanu, komanso kumawononga mabakiteriya opindulitsa omwe amapezeka m'matumbo am'mimba. Kusalinganiza m'mimba dongosolo.
Ndiwonso chimodzi mwazinthu zazikulu zomwe zingayambitse zovuta za metabolic.

Kodi ndingachotse bwanji rumu mpaka kalekale?

Lekani zizolowezi zowononga izi kuti muchotse mafuta am'mimba mpaka kalekale.

• Idyani zakudya zamchere
  Kumene mchere umagwira ntchito kusunga madzi ndi madzi m'thupi.
  Kukhalapo kwa sodium yambiri m'magazi kungayambitse kusalinganika kwa kuchuluka kwa mahomoni m'thupi, zomwe zimayambitsa kusalinganika m'njira zina zofunika m'thupi, kuphatikiza kagayidwe.
• Idyani chakudya kamodzi patsiku
  Mungaganize kuti chizoloŵezichi chimakuthandizani kuti muchepetse thupi, koma mukulakwitsa, chifukwa chizoloŵezichi chimapangitsa kuti thupi lisiye kuwotcha mafuta.
• Kunyalanyaza kudya zomanga thupi, makamaka zomanga za nyama, ponena kuti zili ndi mafuta ambiri.
  Koma uku ndi kulakwitsa kwakukulu, chifukwa mapuloteni amathandizira kuwotcha mafuta ochuluka m'thupi kuti apange minofu.
  Mapuloteni amathandizanso kuchepetsa mafuta m'thupi mpaka 50%.
  Choncho yesetsani kupeza mapuloteni
  Kuchokera ku masamba kapena nyama yopanda mafuta.
• Bwanji osakonda kudya masamba a masamba akuda?!
  Zamasamba zamtundu uwu zimakhala ndi magnesiamu wambiri.
  Magnesium imakhudzidwa ndi zinthu zopitilira 300 zomwe zimachitika m'thupi.
  Chifukwa chake kusowa kwa chinthu monga magnesium kumatha kukhudza kagayidwe kanu.
• Nyuzipepala ya ku Britain ya Daily Mail inafalitsa kafukufuku waposachedwapa wochitidwa pa anthu pafupifupi 5300, kutsimikizira kuti anthu osuta fodya amanenepa kwambiri, makamaka m’mimba ndi m’chiuno.

Pofuna kuchotsa mimba kwamuyaya, lekani kunena kuti mafuta a m'mimba ndi owuma ndipo khalani ouma khosi kuti mukwaniritse cholinga chanu ndikupeza chiwerengero choyenera.