Ukulinda ingane akuhambisana nenjabulo emnandi kanye nezinkinga ngesikhathi sokulungiselela ukuvela kwelungu lomndeni elisha. Phakathi nale nkathi, ukuncipha komzimba linoshintsho yemvelo ne isidumbu sowesifazane - kokubili ngokwengqondo nangokomzimba, ukukhulelwa nhlobo isizathu ukuphonsa ukuzinakekela, kunalokho uzodinga unamathisele amandla kancane ukulondoloza umzimba wakho Esimweni esihle. Umzimba uzama ukuhlinzeka ngezinto eziwusizo kuwe hhayi kunawe kuphela, kodwa futhi nengane, ngakho-ke isethi yesisindo ayinakugwenywa, ngenkathi kusemandleni akho ukwenza ukuthi isikhumba sakho nesibalo sishintshele izinguquko ezincane.
Lawula amandla
Iningi labesifazane livame ukungawunaki lo mzuzu, nokho, uphatha kanjani ukudla kwakho konke ukukhulelwa. Ku-trimester yokuqala, udinga ukubala inkomba yesisindo somzimba wakho. Ukuze wenze lokhu, kuyadingeka ukuhlukanisa isisindo sakho ekukhuleni, kukhishwe esigcawini. Kulonda njalo ukukhulelwa, akunakwenzeka ukuvumela inkomba "yehle" uphawu lwama-30.
Ekutholweni ngakunye kukadokotela ozohola ukukhulelwa kwakho, kubalulekile ukuqaphela izinguquko zesisindo ukuze zikwazi ukulawula. Uchwepheshe uzogubha etafuleni ukuthi isisindo sakho sifana kanjani nesijwayelekile futhi sizonikeza izincomo ezizosiza ukugwema izinkinga kulokhu kukhulelwa.
Umthetho obaluleke kakhulu okufanele ube unamathele kuwo wonke abesifazane abasesikhundleni sokunciphisa ukubekwa uphawu kokudla kwekhalori. Umthamo ojwayelekile wamakhalori atholwe ngesikhathi sokukhulelwa ngu-1700 ngosuku. Ukugwema iqoqo elibukhali lesisindo, zama ukulandela izincomo ezilandelayo:
- Hambisa ukudla okufakwayo izikhathi ezi-5-6 futhi uqiniseke ezingxenyeni ezincane, ukudla kokugcina kufanele kungabikho ngaphambi kwamahora amane ngaphambi kokulala.
- Zama ukugwema ukusebenzisa inani elikhulu le-soatings, njengoba kungaphansi komthelela wawo uzodla okujwayelekile.
- Faka amaswidi kafulawa ezithelo (hhayi nje kumnandi kakhulu).
- Kuzofanele "wenze abangane" ngamafutha omnqumo (womabili wokusebenzisa ukusetshenziswa kwangaphakathi nangaphandle).
- Ngitshele "akukho ukusetshenziswa kukasawoti okuvama. Njengoba wazi, usawoti ubambezela ukubambezeleka uketshezi emzimbeni, kepha awudingi ukuvuvukala?
Landela ngokucophelela ukuguquguquka kwesisindo
Photo: www.unsplash.com.
Hambisa okuningi
Vele, uma ungenazo izinkomba. Asikhulumi ngokusebenza okuthe xaxa, ukuhamba okungagugi ezindaweni ezolile, njengeziqu, ukubhukuda noma ama-aerobics kwabesifazane abakhulelwe. Uma ufisa, ungenza i-yoga, kepha empeleni ngaphansi kokugadwa komfundisi onolwazi, okuholela eqenjini labesifazane abakhulelwe kuphela.
Ngaphezu kweqiniso lokuthi ngosizo lwezemidlalo uxhasa umzimba usesimweni esihle, uzosiza umzimba ukulungiselela ukuzalwa kwengane, okungukuthi, umzimba wakho ngokomzimba ngeke ube lula futhi inqubo yokubeletha izoba lula kakhulu.
Kuthiwani ngokunakekelwa?
Enye yezinto ezibaluleke kakhulu kowesifazane okhulelwe unakekela umzimba. Njengomthetho, inkinga eyinhloko ngesikhathi sokukhulelwa iba amamaki okulula avela ngenxa yokuphazamiseka kwe-hormonal kanye nesikhumba esikhulu. Ngaphezu kwalokho, abesifazane babhekene nemigoqo, isikhumba esomile ngokweqile noma imibala.
Futhi nokho, ngamamaki ezinzwa, njengakwamanye imiphumela emihle, ungalwa, okungukuthi uvikele. Ngisho nangaphambi kokuba isisu sakho siqale ukukhula ngenkuthalo, kuyadingeka ukunakekela ukuvuselelwa kwezimonyo: qiniseka ukuthi uthenge indlela yokuhlukumeza isikhumba. Ngaphezu kwalokho, isikhumba kufanele sisizwe ukugcwalisa ukuntuleka kwe-collagen, ukukhiqizwa kwawo kungancipha ngesikhathi sokukhulelwa. Kodwa-ke, ngaphambi kokusebenzisa lokhu noma lokho kusho ukuthi, thintana nodokotela wakho.