Kukurumidze kudzoka sei pakuberekwa?

Kuberekwa kwechecheche kunomanikidzira kukuru kwemukadzikadzi. Mukuwedzera, mberi kweamai vatsva vakamirira nguva dzakaoma. Kuchengetedza gumbo kunoda simba rakawanda kubva kwaari: zvose mumuviri uye mutsika. Nokudaro, kurumidza kudzoka mushure mekuberekwa kwevakawanda zvepabonde rakanaka - chinongokosha chinokosha.

Nzira dzakaratidzwa dzekuvandudza hutano mushure mokuberekwa

Kana iwe uchinzwa usiri uye uchingorota hope yekufara uye mafungiro akanaka, mazano anotevera achauya kwauri panguva yakafanira:

1. Rongedza kudya kwakanaka. Mune mazano ekurasikirwa nekukurumidza mushure mekusununguka, chinhu ichi chakakosha. Iwe unofanirwa kugamuchira nekudya zvose mavitamini anodikanwa, minerals uye fiber, saka sanganisira porridge, miriwo nemichero muzvokudya (kunze kwetikaroti, macrovirusi nemimwe michina yemuvara-rutsvuku, izvo zvinogona kukonzera kurwisa mumwana paanenge achiyamwisa), misi yakasvi-mazai. Iwe unofanirwa kudya chiduku, kanomwe kashanu pazuva, uye kunwawo zvakawanda zvekodhi, zvinwiwa zvezvibereko uye mvura yakachena chete.
2. Shandisa bhokisi re postpartum. Inogona kupfekedzwa mushure mekunge zuva rokusununguka risati rasvika maawa gumi pazuva kwemwedzi miviri. Zvakakosha kuti bhanhire yakaenzana nehukuru, saka ichasimbisa mimba yemimba zvakanaka.
3. Ita self-massage. Sezvo maitiro ekudzidzira nokukurumidza mushure mokuberekwa anorayirwa kuti aiteke kwemavhiki matanhatu kusvika masere mushure mekuonekwa kwecheche (mune zvakaitika munharaunda yekaseare - mushure memwedzi 2-3), uye mushure mokunge mawana mvumo ye gynecologist, apo iwe unobvumirwa kuibvarura mukati meganda mushure mokuputika nekufamba kwechiedza zvakasiyana-siyana zvinonwisa mvura uye anti-cellulite oils.

Postpartum gymnastics

Kazhinji vakadzi vanofarira mubvunzo wokuti muviri unokurumidza sei kubata pashure pokunge aberekwa. Kazhinji nzira yekugadziridzwa kwemabasa ose inopera mwedzi miviri nekuberekwa kwepanyama. Mushure meizvi, musazvipfukidzira, asi iwe unogona kuita zvinotevera:

1. Arerekera pamusana wake, achifugama namabvi ake, uye achimanikidza pasi pake pasi. Maoko anobata mitsipa yedu uye zvishoma nezvishoma anosimudza chikamu chepamusoro chedu. Akashandura chinamato chake pamabvi ake, achiomesa mishonga yekudhinda, kufungidzira, ndokuzorora uye kubudisa simba. Dzokorora 30-40 mara.
2. Kuvata pasi uye maoko pamwe chete nedu, tinosimudza makumbo acho pamabvi pamakona matatu kusvika kune makumi mashanu kusvika kune makumi mashanu uye otora kwemaminitsi mashomanana. Tinoita izvi 20-25 dzimwe nguva.
3. Kuvata pasi, pfugama namabvi uye tonyora pasi pasi kusvika pasi. Kubhurwa kwemaoko tinoisa pamapfudzi uye isu tisingatauri, sangano duku re "kukanganisa" tinobvisa mapepa kubva pasi, uye zvakare tinoderedza chikamu chepamusoro chedu pasi. Tinodzokorora ka20-25.

Kudzidzira kwakadaro inzira yakanakisisa yezvinetso, kukurumidze kudzoka pakuberekwa, kune vose amai.