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抓紧产后减重黄金期!

时间:2018-03-19 来源:http://www.sdchanhou.com/ 作者:admin 点击:
无论孕期还是生完一段时间,妈妈们心里都有一个共同的问号:

There is a common question mark in the mother's heart, whether she is pregnant or having a period of time.
什么时候才能瘦回去?
When can I get back?
别整那些没用的,恢复身材就3条
Don't be all that's useless. It's 3.
哪3条?控制孕期增重、注意产后饮食和运动、哺乳。
Which 3? To control the weight gain during pregnancy, pay attention to the postpartum diet and exercise and lactation.
说简单不简单,说难却也不太难。
That simple is not simple, but it is not too difficult.
控制孕期增重
Control of weight gain during pregnancy
产后恢复身材的速度和程度,与妈妈孕前和孕期的身体状态、家庭生活习惯,甚至体质、家族基因等等都有关系。
The speed and degree of postnatal recovery is related to mother's physical condition before pregnancy and during pregnancy, family life habits, even physical fitness, family genes and so on.
所以有的妈妈出月子就恢复得差不多了,有的生完好几年还……
So some mothers come out of the moon almost, some of them are good for years...
但不得不说,控制孕期增重是产后恢复身材的根基。孕期没控制住,产后恢复回来就比较困难。
But it has to be said that controlling the weight gain during pregnancy is the foundation of the postpartum recovery. There is no control during pregnancy and it is difficult to return after delivery.
增重多少算控制得好?
How much weight gain is well controlled?
BMI指数比较标准的妈妈,整个孕期增重需要控制在11.4-15.9公斤之间。
The BMI index more standard mother, the whole pregnancy weight gain needs to be controlled between 11.4-15.9 kilograms.
细分到各个时期的话,大约是孕早期增重0.5-2公斤;孕中期和晚期,每周增重0.2-0.5公斤。
The subdivision to each period is about 0.5-2 kg in the early pregnancy; in the middle and late pregnancy, the weight increases of 0.2-0.5 kg per week.
这样的话,宝宝出生后,除去胎盘、羊水和宝宝的重量,要减重的部分其实已经不多了。很快就能恢复。
In this way, when the baby is born, the weight loss of the placenta, amniotic fluid and baby is not much. It will recover soon.
BMI指数偏低或者偏高的妈妈,可以和医生咨询一下,看自己怎样增重比较合适。
BMI, a mother with a low or high index, can consult with a doctor to see how it is appropriate to gain weight.
注意产后饮食和运动
Pay attention to the postpartum diet and exercise
饮食上,大原则就是均衡饮食,少吃多餐,控制热量。
On the diet, the big principle is to eat a balanced diet, eat less meals, and control the heat.

山东产后恢复
其实常常不是妈妈们不想控制,而是家人阻力太大,小编懂你。
In fact, it is often not the mothers who do not want to control, but the family resistance is too big, small editor to understand you.
尤其老人,总想让你多喝鸡汤猪蹄汤,补身体,好下奶。
Especially the elderly, always want you to drink soup pig's trotters soup, fill the body, good milk.
首先辟谣:
First, refute the rumor:
喝汤不如吃肉有营养。
It is better to eat meat than to eat meat.
只有饮食中脂肪不足,才能到消耗身体脂肪来制造乳汁。但是汤水脂肪高,喝汤是产后减重的“大敌”。
Only the fat in the diet is not enough to consume body fat to make milk.  But the soup high fat, soup is the enemy of postpartum weight loss "".
喝汤容易使奶水变得油腻,增加宝宝消化负担。
Drinking soup can easily make the milk greasy, and increase the burden of the baby's digestion.
但是这些道理老人都不听对不对?还是顿顿油汤喂你对不对?没关系,小编再贡献一个妙招:用吸管。
But the old man doesn't listen to it, right? Or every oil soup to feed you?  It doesn't matter, the little editor makes a wonderful trick: using a straw.
汤稍微晾晾,把表面凝结的油膜挑掉,或者插吸管喝,能避免一部分脂肪摄入,还不用和老人争论。这都是斗争中得来的经验啊。
The soup is a little air to dry, to pick out the oil film on the surface, or to plug in a pipe to drink, to avoid a part of the fat intake, and not to argue with the elderly. This is all the experience gained in the struggle.
产后第一周,身体要代谢孕期储存的多余水分,别吃太咸了。
The first week of postpartum, the body should metabolize excess moisture stored in pregnancy, do not eat too salty.
运动上,你可以在家看着视频做产后恢复操;或者去快步走、慢跑,参加健身课程。
Exercise, you can watch video at home and do postpartum exercises, or go on a quick walk, jogging, and take part in a fitness program.
形式不重要,任何形式的有氧运动都有帮助,但一定得是简单易行的,你喜欢的,不然很快就坚持不下去了。
Form is not important, any form of aerobic exercise can help, but it must be simple and easy, you like it, or it will not stick to it soon.
给自己定个小目标,别想“一个月瘦30斤”,目标太远,容易失去动力。
Give yourself a small goal, don't want to "thin 30 jin a month", the goal is too far, easy to lose power.
哺乳,吸奶就是吸脂,分泌乳汁需要消耗很多能量。如果注意了饮食,又注意了运动,再加上哺乳,那么母乳喂养就可以带动整个身体燃烧脂肪,恢复身材指日可待。
Breastfeeding, breast milk secretion is liposuction, need to consume a lot of energy. If you pay attention to diet and exercise, plus breast feeding, breastfeeding can drive the whole body to burn fat and restore body size just around the corner.
但是吃喝上要控制哈,不然哺乳减重的效果一定会被减弱。没在母乳喂养的妈妈,既然我们不能消耗身体能量去产奶,要减重就得适当增加一些运动量啦。
But eat and drink to control Kazakhstan, or the effect of lactation weight loss will be weakened. The mother who is not breastfeeding, since we can't consume the energy of the body to produce milk, we have to increase the amount of exercise to reduce weight.
所以不是奶牛也别担心,喂奶真的不是影响产后减重的决定性因素。哺乳不一定就能瘦回来,不喂也不意味着难以恢复。
So it's not a cow and don't worry about it. It's not the decisive factor that affects the postpartum weight loss. Breast-feeding can not be able to come back thin, not feeding also does not mean that it is difficult to recover.

 
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