Kuyiqiniso lokuphila. Ngeke ube nokukhulelwa okuneempilo ngaphandle kokuthola isisindo . Kodwa manje ukuthi amawele akho alapha, kungani lawo mapaundi angaphezulu ahlala lapho engasadingeki?
Ngokuvamile, ukukhulelwa okunempilo kudinga ukuthi owesifazane athole amapounds angu-15 kuya kwangu-30 ngesikhathi sokubeletha kwezinyanga eziyisishiyagalolunye. Kodwa lokho kungomntwana oyedwa kuphela. Njengento yonke mayelana nokuba ne-multiples, okunye kuyadingeka.
Izincomo zodokotela ziyahlukahluka, kepha abesifazane abaningi bathola amakhilogremu angama-35 kuya kwangu-45 ngesikhathi sokukhulelwa kwamabili, ngamakhilogremu angama-10 engeziwe kuwo wonke umntwana owedlule ngendlela ephakeme ukukhulelwa okuningi. Ezimweni eziningi, cishe ingxenye yesithathu yesisindo iyingane, futhi umama ushiye konke okunye.
Ukubuyisela umzimba wakho emva kokukhulelwa okuningi kungase kubonakale kukukhathazeka okungenani phakathi kokunakekela idokhumenti yakho. Kungase kungabi ukukhathazeka kuze kube amasonto, izinyanga, noma ngisho neminyaka kamuva, kepha ekugcineni, iningi lomama kufanele libhekane nokuchitha isisindo. Kungaba umthombo omkhulu wokukhungatheka, ikakhulukazi omama abaphindaphindiwe, abangenawo kuphela okunye okumele balahlekelwe kodwa futhi babhekana nezinselele zokukhulisa amawele noma ngaphezulu.
Uma uzama ukunciphisa isisindo emva kokukhulelwa okuningi, nansi ezinye izinto okufanele uzicabangele:
Ukubekezela Kuholela Ukulahlekelwa Isisindo Ngemuva Kwezingane
Kubalulekile ukuthi ukulahlekelwa isisindo kufinyelelwe ngendlela enomthwalo wemfanelo.
Ukulahlekelwa isisindo ngokushesha kungaba yingozi. Ngisho noma bengasekho ngaphakathi kwakho, izingane zakho zisadingeka ukuthi uzizinakekele! Kungcono ukusetha indlela yokuphila enempilo, futhi uvumele amakhilogremu ukuba aphele kancane kancane. Khumbula, kuthatha izinyanga ezingu-9 (ngaphezulu noma ngaphezulu!) Ukubeka isisindo; zinike okungenani unyaka ukubuyela esisindo sakho sokuqala.
Gcina izilindelo zakho ziyiqiniso. Ukukhulelwa kuthinta imizimba yabesifazane ngezindlela eziningi, futhi ngezinye izikhathi akuyikubuyela esimweni sayo sokuqala. Hlela impilo yonke kunezinombolo ezithile. Ungathola ukuthi ngisho noma isikali sihamba phansi, ngeke uhambisane nezingubo zakho zakudala. Izindebe zakho zingase zibe zikhulu, izinyawo zakho zingase zibe ezinkulu futhi kungenzeka ukuthi isisu sakho ngeke sibe nesicaba ngaphandle kokuhlinzwa kwepulasitiki. Okwamanje, gubha izinguquko zomzimba wakho. Kuyinto encane ukukhokha isimangaliso esimangalisayo sokuba nokuphindaphindiwe.
Izinzuzo Zokubeletha
Ngaphandle kwezinye izinzuzo zokuncelisa , kungase futhi kusize ukulahlekelwa isisindo. Ubuhlengikazi kusiza isibeletho sishintshe ubukhulu bayo bokuqala. Ibuye ishise amakholori. Ukukhiqiza ubisi kumntwana oyedwa nje kudinga amakholori angaphezu kuka-1 000 ngosuku. Kodwa-ke, ukuncelisa ingane kungaphinda kuphuze ukulahlekelwa isisindo ngesikhathi sobuhlengikazi bakho; umzimba wakho uncike ezitolo zakho ze-fat ukudala ubisi lwebele. Ukwengeza, ukuncelisa ukubeletha kuvame ukubambezela ukuqala komjikelezo wesimiso nokulibaziseka kwibhalansi evamile ye-hormone. Lokhu kungaba nomthelela ekutheni umzimba uphinde ulahlekelwe isisindo kancane kuze uqede ukubeletha.
Izinqumo zokudla
Kubalulekile ukugwema ukudla okudela ukudla okunomsoco ukuze ulahlekelwe isisindo.
Manje, kunanini ngaphambili, udinga ukudla okune-caloric eyanele. Kungakhathaliseki ukuthi uncelisa noma cha, udinga amandla ukuhambisana nalabo bantwana! Ungavimbeli ngamabomu ukudla kwakho kokudla. Kunalokho, yenza izinqumo zokudla okunomsoco. Yibani ngamaprotheni amahle, ama-fibre high carbohydrates, nezithelo nemifino. Gcina ukudla okudla okunempilo esandleni sakho ukuze indlala yakho ingakutholi kahle kakhulu.
Qaphela izidlo ze-fad, ikakhulukazi izinhlelo ezithandwayo ezithembisa imiphumela esheshayo ngokuvimbela izinhlobo ezithile zokudla. Bangase bakhiqize ukulahleka kwesisindo, kodwa kungase kungabeluleki ngesimo sakho sokuthutha, ngakho-ke khuluma nodokotela wakho mayelana nezidingo zakho zokudla okunomsoco.
Yiba Namanzi Ahlakaniphile
Uma uphuza ngaphezu kokugcwala kwakho ngesikhathi ukhulelwe, ucabanga ukuthi ukuhlupheka kwakho kwamanzi kwaphela nokulethwa. Akunjalo! Ukuphuza amanzi okwanele, ikakhulukazi uma ukondla, kubalulekile ekulahlekeni kwesisindo ngemuva kokusindiswa, njengoba i-hydration ikhuthaza umzimba ukuba uchithe izitolo ze-fat. Ukuphuza amanzi usuku lonke kungaba yinselelo kumama omaphilisi, abangenawo umzuzwana owengeziwe wokuphefumula, ukuphuza kakhulu! Zama ukugcina njalo ingilazi noma ibhodlela lamanzi. Uma ungeke ubeke ukunambitheka kwamanzi, kunezinye izindlela eziningana; zama amanzi aqhekezayo (bukela okuqukethwe kwe-sodium) noma amanzi anamantombazane (qaphela ushukela owengeziwe namakhalori).
Ukuqapha ukudla kwakho, ukuncelisa, ukuphuza amanzi, nokubekezela kubalulekile. Kodwa isihluthulelo sanoma yimiphi ukunciphisa ukunciphisa umzimba kuyisenzo. Cishe uguqa amehlo akho uphinde uthule, "Yebo, kulungile!" Ngeshwa, kuyiqiniso, futhi ngokushesha uyayamukela futhi uyisebenzise, ​​ngokushesha uzothola imigomo yakho yokulahlekelwa isisindo. Izinzuzo noma ukuzivocavoca umzimba njalo, futhi kuyinto engcono kakhulu ongayenza emzimbeni wakho, ngakho-ke izinsana zakho.
Yakha Umzila Wokuzivocavoca
Ngisho noma ngabe ube nesimiso esivamile ngaphambi kwezinsana, kungase kube nzima ukuqala umkhuba wokuzivocavoca ngemuva kokuzalwa. Ukucindezeleka kwesikhathi, ukunakekelwa kwengane, kanye nokuntuleka kwamandla jikelele kunganciphisa isifiso sakho sokuzivocavoca. Kodwa, uma uyibeka isikhathi eside, isikhathi eside sokuthi isisindo somntwana sizohlala nawe.
Okokuqala, hlola nodokotela wakho. Kuye ngokuthi uhambise kanjani , kungadingeka ulinde kuze umzimba wakho uphinde utholakale ngokuphelele. Kwezinye izimo kungumsebenzi wezinsuku kuphela; abanye bayelulekwa ukuba bayeke ukuzivocavoca amasonto ambalwa.
Ukuhamba kungenye yezindlela ezishibhile, ezilula kakhulu futhi eziphumelelayo kakhulu zokuzivocavoca. Beka izinsana zakho ku-stroller bese uhamba ngaphandle uma isimo sezulu sihle, noma ngaphakathi esitolo noma esitolo sokuthenga uma kungenjalo. Thola umlingani ohambahambayo ukuze ugcine ushukumisekile. Khuthaza oshade naye ukuthi akujoyine; kuyithuba elikhulu lokuxhumana nokuhlangana ndawonye.
Uma ungakwazi ukuphuma endlini, hlola izinketho eziningi zokusebenzisa ekhaya. Ungasebenzisa kancane (ukuzivocavoca kwevidiyo) noma okuningi (umshini wokuhamba ngezinyawo) futhi uhambisane nokuvivinya umzimba ngenkathi abantwana bephule . (Ngithembele, bazolala ekugcineni!)
Uma unakekela izingane ezinokwethenjelwa, yiya esikoleni sokuzivocavoca noma ujoyine i-gym. Ukuzivocavoca kwenza inqwaba yokubalekela. Ukuthatha ikhefu ekunakekeleni izingane kubalulekile kubo bonke omama, futhi uma usebenzisa isikhathi sokuzivocavoca, okunye kunenzuzo. Hlangana nabanye omama beziphindaphinda ukuze uzame i-yoga noma i-pilates ngenkathi wabelana ngokusekelwa kanye nezeluleko mayelana nokukhulisa amawele.
Ezinye izakhiwo zinikeze ukunakekelwa kwesayithi ukuze izimpande zakho zihambe nawe. Hlola nodokotela wakho ngaphambi kokuba uthathe izinsana ezisencane ukuba uhlasele izikhungo zokunakekela izingane, ikakhulukazi uma zingakafiki. Omama abaningi bama-singleton bajabulela amakilasi "Amama-n-Me" eklanyelwe abomama nezinsana, kodwa qaphela ukuthi eziningi zalezi zinhlelo zidinga ukubandakanyeka kwabazali ngabanye ukuthi amawele noma ukuphindaphinda angeke akhishwe.
Kungakhathaliseki ukuthi uyayifeza kanjani, yenza umsebenzi wokuzivocavoca kufanele.