Ib qho kev rho tawm ntawm tsev kho mob, thawj teeb meem nrog tus me nyuam, thaum kawg koj tau ua pa thiab saib ntawm koj tus kheej hauv iav - thiab gasped. "Tsis li kuv lub cev yuav tsis zoo li qub!" - Me ntsis tus niam hluas dhau qhov kev ntshai no.
Koj puas xav paub qhov tseeb? Tau, koj yuav tsis zoo li qub. Tab sis dua koj tuaj yeem ua tau!
QHIA TXOG KEV HLOOV
Qhov hnyav nce tag nrho cev xeeb tub. Tab sis cov phaus ntxiv tsis tuaj yeem hu ua superfluous - lub cev yuav suav tau rau txhua tus. 4-4.5 kg poob on qhov loj ntawm uterus, 1 kg - on lub mis npaj rau lactation, 1.5 kg - mus nce ntshav ntim, 1 kg - mus rau tag nrho volume ntawm intercellular kua. Ntxiv ntawm no qhov hnyav ntawm tus me nyuam (ntawm 2.5 mus rau 4 kg) - thiab tau txais tib daim duab, uas tau pom zoo kom ntxiv thaum cev xeeb tub, cov kws kho mob.
Koj tus lej tsis sib dhos? Yog li, txhua yam uas tsis tau tuaj ua ke yog qhov tsim nyog tsis yog cev xeeb tub, tab sis cov neeg feem coob ntawm cov mis nyuj khov nrog syrup uas nrog nws, thiab pog cov lus qhia ceev "noj mov rau ob."
Muaj lwm yam. Ua ntej, cov niam tsev yav tom ntej txav me ntsis: ib txhia taug kev hauv lub hlis tas los tsis yooj yim. Qhov thib ob, cov keeb kwm yav dhau hormonal hloov. Progesterone thiab prolactin coj cov metabolism rau cov txuam nrog roj.
Tag nrho tus nqi: khoom noj khoom haus rau ob, txo qis hauv lub cev, hloov hauv hormonal keeb kwm yav dhau los - thiab yog li rau plaub asthiv. Peb cia siab tias koj tsis xav tias tag nrho cov kilograms sau thaum lub sij hawm no lub sij hawm miraculously ploj rau hnub yug?
LOS NTAWM TRIMESTERS, CALCULATE
Cuaj hlis koj tau nyhav. Rov qab pib dua, nws kuj yuav tsum siv peb lub hlis kawm ntawv. Txhua ntawm lawv muaj nws tus yam ntxwv.
Thawj peb lub hlis. Txhua tus pw tsaug zog!
Dab tsi tshiab. Tom qab yug me nyuam, nws hloov tawm ntau ntau yam. Ua ntej, hais tias lo lus "tus menyuam mos pw tsaug zog txog 15 teev ib hnub twg," kom mob siab, tsis yog qhov tseeb. Txawm tias cov me nyuam mos liab yeej muaj qhov cwj pwm tsis txaus siab rau "cov dashes luv" thiab tsis pub niam txiv kev thaj yeeb nyab xeeb, hnub los yog hmo ntuj. Qhov thib ob, tus niam hluas pom tau hais tias tsis muaj ib yam dab tsi rov qab los rau yav dhau los, thiab nws xav tsis thoob.
Dab tsi ua rau kom poob phaus. Nyob hauv hormonal ib puag, prolactin thiab progesterone tseem yeej. Yog li, qhov qab los noj mov yog tsa ceg, thiab lub plab thiab lub duav nyob ntawm thaj tsam muaj teeb meem. Zoo, tsis muaj pw tsaug zog, sib quas ntus thiab ua tsis taus pa - lwm yam uas hinders slimming (thiab tsis tsuas yog nyob rau hauv cov poj niam cev xeeb tub).
Dab tsi yuav pab tau kom poob phaus. Kev pub mis rau nws tus kheej tsis yog kev khuam khawm ntawm kev sib haum xeeb. Yog tias txoj kev ua haujlwm tsis muaj teebmeem, lactation tau rov qab, qhov hnyav ntau dua yuav tsis muaj kev txo qis - qhov tseeb ntawm cov roj yog siv rau kev tsim cov mis. Qhov nruab nrab, lub cev tawm 30-40 grams roj ib hnub twg.
Lub tswv yim. Thawj thiab txoj cai tseem ceeb tsis yog los sim zaum ntawm qhov noj tsis txaus. Tab sis, kom noj mov rau ob, dhau lawm, yuav tsum tsis txhob yuav. Cov poj niam laus ua rau tib cov kev ua yuam kev: lawv sim noj zaub mov ntau dua (yog li ntawd cov mis nyuj muaj ntau dua), lawv xaiv ntau qhov loj (yog li ntawd cov mis tsis ploj), thiab txawm mus pw nrog ib qhaub cij (muaj khoom noj hmo).
Qhov tseeb tiag, tsis muaj kev sib txuas ntawm cov txiaj ntsim ntawm cov mis nyuj thiab niam cov zaub mov noj!
Qhov tso quav ntawm prolactin nyob ntawm seb koj noj ntau npaum li cas, tiam sis ntawm lwm cov poj niam cov tshuaj hormones - nyob hauv particular, estrogen, zoo npaum li cas tus txheej txheem ntawm kev pub mis niam kom tsim nyog, thiab tseem nyob hauv koj lub siab lub ntsws. Kev xav thiab kev pw tsaug zog tseem ceeb tshaj qhov ntim ntawm ib feem - rau leej niam leej txiv thiab tus me nyuam.
Ob lub hlis thib ob. Txhua tus taug kev!
Dab tsi tshiab. Cov me nyuam loj hlob tuaj. Nws hnyav ob zaug kom ntau thaum yug tus me nyuam, pw calmer (plab zom tau raug kho), tiam sis feem ntau tseem ceeb - nws pib nquag tshawb lub ntiaj teb! Ntawm qhov chaw tsis muaj chaw nyob rau hauv qhov thib ob zaum thib ob - kev xav. Raws li kev txheeb cais, tam sim no qhov tshwm sim ntawm kev nyuaj siab tom qab tau nce siab. Ntau tus neeg nyob rau hauv li rau lub hlis tom qab yug me nyuam xav txog lawv cov tsos thiab txog seb nws yog lub sij hawm mus noj zaub mov.
Dab tsi ua rau kom poob phaus. Cov kws kho mob pom tau tias qhov hnyav ntawm leej niam leej txiv, nyob ruaj ntseg tom qab yug me nyuam, feem ntau pib loj tuaj hauv li ntawm 6 lub hlis! Thiab yog vim li cas lub siab lub xeev. Txuas ntxiv rau kev hloov kho, thiab tus me nyuam tseem yuav tsum tau ntau lub zog thiab paub. Cov pluas noj nyob rau theem no feem ntau ua rau hluav taws xob siv zog, tsis txhob poob phaus. Qhov no tshwm sim, yog hais tias nws yog, pheej hloov mus ua kom tsawg dua qhov kev xav, thiab tom qab ntawd - kev sib tawg, kev ntxhov siab los ntawm qhov tsis muaj peev xwm los koom ua ke ntawm ib tug niam zoo thiab ib tug poj niam zoo nkauj.
Dab tsi yuav pab tau kom poob phaus. Me nyuam me tsheb. Cov menyuam yaus taug kev nrog kev lom zem glazes ib ncig, thiab niam txiv mus ko taw rau ib hnub twg ib hnub.
Lub tswv yim. Ua kom pom tseeb ntawm kev nyab xeeb. Ntxiv nrog rau cov lus tau hais dhau los, nws yog ib qho tseem ceeb uas yuav tau ua hauv tsev. Muaj ntau ntau yam ntxiv rau niam thiab tus me nyuam. Lawv lub luag haujlwm tseem ceeb yog ua kom cov leeg mob. Rog nyob rau hauv cov nqaij ntshiv uas tau txais kev kawm ntawv ua rau mob ceev ceev, thiab qhov nqes zog yuav txo. Tsis tas li ntawd, lub cev ua ub no yog txoj kev zoo tshaj los ntawm kev nyuaj siab.
Peb lub trimester. Tag nrho cov noj mov!
Dab tsi tshiab. Cov menyuam yaus muaj kev ywj pheej nyob hauv kev sib txig, nws tsis tuaj yeem tawm hauv ib leeg rau ib pliag.
Dab tsi ua rau kom poob phaus. Taw qhia txog cov khoom noj khoom haus ntxiv. Tam sim no tus me nyuam pib noj mov "tiag". Thiab muab ib tug me ntsis - ib diav-ob, maj mam nce lub volume. Txawm li cas los, tsis yog leej twg yuav ua noj ib feem me me ntawm porridge - muaj ntau ib txwm ntau. Thiab cov qos yaj ywm tsawg tshaj plaws nrog tus me nyuam mos noj khoom haus tsis tsim rau ob rab diav.
Thiab ces kuv niam pib noj: tsis txhob ploj tib yam zoo! ..
Dab tsi yuav pab tau kom poob phaus. Tam sim no nws yog lub sij hawm los xav txog kev noj haus. Hloov cov rog rog nrog roj tsawg thiab tsis txhob hnov qab txog cov zaub mov muaj nplua nuj nyob rau hauv cov protein, cov calcium thiab hlau. Raws li ib lub hauv paus, noj cov zaub, mis nyuj, tsev cheese, kua qaub-mis nyuj, nqaij thiab nqaij ntses. Thiab rau cov khoom noj txom ncauj, ua kom muaj "yuag poob" cocktail: sib tov ib diav uas muaj tsawg-rog tsev cheese nrog ib khob uas muaj roj tsawg, ntxiv ib diav ntawm lub hau thiab cov kab muas tsis muaj rog.
Council. Feem ntau ntawm cov niam txiv feem ntau muaj kev qaug zog rau chocolates thiab cov ncuav. Yog li ntawd, lub cev ntsais teebmeem tsis txaus ntawm cov carbohydrates. Txhawm rau kom tsis txhob ncav cuag lub qab zib, noj cov txiv hmab txiv ntoo nrog mis nyuj, cov nplej zom los ntawm cov hom nplej thiab cov qhob cij tseem.
Nrog txoj kev ua kom yuag poob, qhov hnyav yuav txo los ntawm qhov nruab nrab ntawm 1-2 kg ntawm ib lub hlis. Yog li, ib xyoo tom qab yug me nyuam, koj tuaj yeem poob txog 15 kilograms - qhov kws kho mob tau qhia!
THAWJ TXHUA TUS NTAWM TUS LEEJ TWG LEEJ TWG
Rule ib qho: tsis txhob overeat. Noj tsawg me, uas yog, feem ntau me me, thiab tib hom li koj tus me nyuam - 5-6 zaug ib hnub twg.
Txoj cai ob: tsis txhob noj. Menyuam cov khoom noj yog caloric heev. Tsis paub tias yuav ua li cas thiaj li rov qab los ntawm qhov tsis zoo ntawm qhov tsis zoo ntawm curd thiab porridge!
Rule peb: tsis txhob tshaib plab. Nws tseem siv tsis tau: lub cev yuav raug kev puastsuaj thiab pib khaws cia tseg rau ib hnub los nag.
Txoj cai plaub: ntau taug kev. Hom phiaj - ib thiab ib nrab mus rau ob teev ib hnub twg.
Rule tsib: feem ntau hnav tus menyuam ntawm koj tus kheej. Yuav ib lub kangaroo, thiab zoo dua txaj: nrog nws cov load yog muab faib tusyees, tus nqaj qaum yog tsis overloaded.