Okwangoku, emva kokuzalwa komntwana, umama omncinci akafumaneki kuzo zonke iindlela zokuphelisa ubunzima obunzima. Ukukhetha ukondla kweli xesha kufuneka uphathwe ngokuqaphela okukhulu, kwaye ukhetho lomsebenzi okwangoku okwangoku luphela. Nangona kunjalo, kukho iindlela ezivumela oomama abangabongikazi ukuba bazise umlinganiselo wabo.
Kule nqaku, siza kukuxelela indlela yokukhawuleza ukulahleka ubunzima xa uluncelisayo emva kwecandelo le-cantare kunye nokuzalwa kwemvelo ngaphandle kokulimaza umzimba womfazi kunye nosana olusandula.
Indlela yokulahleka isisindo ngelixa uncelisa?
Ukunciphisa ubunzima, unina ongumhlengikazi uya kucinga ukucinga ngokutya kwakhe. Ukuzondla ngokwayo kunciphisa iindidi kunye nobungakanani bokutya okudliwe, kodwa ukuba kuyimfuneko, iibhilo ezimbalwa kufuneka ziphonswe ngaphandle kokubaluleka ngokubhekiselele kwimeko yokutya.
Ngokukodwa, umama omncinci unokuncedisa ukutya okubandakanya ukukhethwa kwansuku zonke kwesinye isidlo sokutya kwisicetywayo. Kule meko, ibhinqa kufuneka idliwe amaxesha amane ngosuku, kunye nokutya okunye okusetyenziswayo usebenzisa olu luhlu:
- Izinketho zasekuseni: i- porridge eneeapula eziluhlaza, i-porridge yengqolowa kunye ne-pulp yamapheya, i-puree kwiipulo kunye neepereya, i-apula ebhaka okanye i-curd casserole;
- Ukukhethwa kwamasemini: isobho semifuno okanye isobho , ipolisi eneenkcenkceshe okanye i-zucchini, i-phulwe ye-buckwheat kunye nenkukhu eneenkomo okanye inyama yenkomo;
- okukhethwa kukho ukutyiwa okutyiweyo: i- omelet, amaqebelengwane eshizi okanye i-ayisikrimu eyenziwe ngokwabo;
- Okukhethwa kwidli yokutya: intlanzi ebhaka ebhodweni kunye namazambane, i-cutlets ye-chickenlets, i-steamed, i-ratatouille okanye i- tuna kunye nesaladi yemifuno.
Nangona isondlo esifanelekileyo ngexesha lokulinywa kubaluleke kakhulu ekugqibeleni iipilisi ezingaphezulu, eqinisweni, oku akuyona nto yodwa enokukunceda umama omncinci amlethele ngokulandelelana. Ukongezelela, ukwenzela ukunciphisa ubunzima ngexesha lokuncelisa, kuyimfuneko yokwenza imisebenzi efana nale:
- Uxoxe emhlane wakho kwi-flat surface, zombini imilenze iguqa ngamadolo, kwaye uqhagamshele iinyawo kwaye uqine phantsi. Ekuphumuleni, qinisa isisu kwaye ugcine le ndawo malunga nemizuzwana engama-5, uze uphume ngokukhawuleza uze uphinde usebenzise. Qalisa le nto ngamaxesha angama-10.
- Thatha okufanayo. Emva kokuphefumula, pha kamisa i-pelvis, ulandele iifolo kwaye udwebe esiswini. Lindela imizuzwana emihlanu uze ukhulule. Kancinci ukwandisa inani lokuphindaphinda komsebenzi ukususela kwi-1 ukuya ku-10.
- Thatha indawo efanayo. Yilungisa imilenze, ugcine amadolo kunye kunye nokucwenga iminwe yakho kunzima, emva koko ukhulule. Phinda ufike kumaxesha angama-10.
- Ngaphandle kokutshintsha i-pose, vusa umlenze omnye uze ubambe ngqo. I-Sock ngexesha elifanayo ludonsa kuwe kwaye uvela kuwe ngokwama-amplitude amakhulu. Yenza lo msebenzi izikhathi ezili-10, uphinde uphinde ngaphaya.
- Thetha kwicala lakho kwaye uthembele engalweni yakho, ngaphambi kokuguqa kwi-elbow. Ukuba kule ndawo, ekuphumuleni ukuphakamisa i-pelvis, kunye nokuphefumlelwa-ukunciphisa nokuthatha isikhundla sokuqala. Phinda kathathu.
- Yima kuzo zonke ezine. Xa uphumelela, sondela kwisisu uze ukhuphe isundu esinqabileyo kunye neenyawo ezinqamlekileyo ukusuka phezulu, ekuphumeni kwe-inhalation - buyela kwindawo yokuqala.
Amacandelo ahlukeneyo, sebenzisa ukusetyenziswa kwamaxesha angama-20.
Ukuba umama osemncinci unethuba lokungabi ncinane uhambe kunye nomyeni wakhe, ugogo okanye ezinye izihlobo eziseduze, unako ukwenza i-yoga, i-Pilates okanye ukubhukuda echibini. Le midlalo ayikuvumeli kuphela ukuba yenzeke kwaye ilahlekelwe ubunzima obuninzi obuthe xaxa ngexesha lokukhulelwa, kodwa negalelo ekudakaleni koxinzelelo kunye nokuphumla kwenkqubo ye-nervous, ebaluleke kakhulu kwixesha elinzima lomntwana osandul 'ukuzalwa.