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生命加月子會所

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育兒常識

寶媽知識

産後這麽做，開心又苗條

二維碼

发表时间：2019-03-27 11:10作者：生命加月子會所來源：佛山市生命加月子中心網址：https://www.lifepluscare.com/

　　头图.jpg

母親無疑是*值得敬佩的人物，許多媽媽在寶寶初生時，還沒來得及習慣新身份就在手足無措與忙碌下，挑選將重心轉移到了孩子與家庭。

　　而重生媽媽們在生完寶寶後除了心思，生理與身體都會經曆一場革新：身體虛弱、皮膚松懈，身段走樣，甚至激素失衡産後郁悶。

　　産後康複期與孕期相同重要!做母親不等于失掉自我，産後調理心思、康複身段、增強體力，才能以**的狀況去擁抱“母親”這個新人物，擁有自己想要的重生活。

　　01心思調理

　　心思調理是非常重要的一個環節，産後女人會接受心思與生理上的巨大壓力，這時候需求傑出的心思疏導辦法，防止産後郁悶症。

　　老公在這個時候起到了非常重要的效果，忌憚諒解妻子的情緒(這不是無理取鬧哦)，陪同與關愛並不能由于孩子而減少，寶寶也需求幫忙照顧。

　　媽媽能夠與寶寶堅持活躍的情感互動，建立起傑出親子關系是一個很好的排解辦法，也能讓自己更快接受這個新的身份替代心思的失落感。

　　多出去逛逛呼吸新鮮空氣，結交朋友，讓情緒有個宣泄口都對心思有著活躍的效果。除此之外運動也能發生讓人愉悅的心情並協助産後身段康複~

　　02産後運動

　　産後不管做什麽運動都要先詢問**自己的身體狀況，依據自己的狀況再進行針對性的練習，特別是剖腹産的媽媽們，也要依據創傷愈合的狀況進行挑選。

　　産後應該從溫和低強度的運動開始，並且按部就班的練習。

　　▼産後第2天：胸部運動

　　動作方法：仰臥，全身躺平、四肢伸直，緊貼地上。漸漸吸氣擴大胸部，收住腹部與背部，堅持一瞬間再放松，重複5-10次。

　　效果：增強腹肌彈性。

　　▼産後第3天：乳部運動

　　動作方法：兩臂左右平伸，上舉至兩掌相遇。注意堅持手臂不行曲折，後放回原處，重複10-15次。

　　效果：增強肺活量，預防乳房松垂。

　　▼産後第4天：頸部運動

　　動作方法：在臥躺的狀況下，將頭部擡起，盡量向前屈，下颚靠近胸部後再漸漸收回，重複5-10次。

　　效果：使頸部和背部肌肉得到舒展。

　　▼産後第5天：腿部運動

　　動作方法：仰臥放平雙手，交替雙腳擡到筆直視點，膝部不行曲折，再漸漸放下，重複5-10次。

　　效果：促進子宮及腹部肌肉縮短，使腿部康複曲線。

　　▼産後第15天：子宮縮短運動即膝胸臥位

　　動作方法：俯臥于地板，雙膝分隔30厘米寬，將身體弓起，使胸部及肩部盡量挨近地板，腰部挺直，堅持一分鍾。

　　效果：協助子宮康複正常方位。

　　▼腹部運動

　　動作方法：仰臥，雙手交結放在腦後，用腰腹力量使身體坐起，接連數次，每日1遍。

　　效果：可促進子宮及腹部肌肉縮短。剖腹産者6周內不行做此運動。

　　卷腹與仰臥起坐關于剖腹産的媽媽們過于劇烈，平板支撐也是個不錯的挑選，堅持平板支撐30-60秒，重複2-4次。

　　除以上康複運動以外，産後女人的骨盆受創，臀部容易松垮、脂肪堆積，骨盆肌在其中起了重大的效果，所以臀部與骨盆肌是産後康複的重要項。

　　▼臀部運動

　　蹬足收臀動作方法：仰臥體位，兩足跟用力下蹬，同時提氣收臀，2秒後放松，往返20次。

　　效果：縮短臀部皮膚和運動臀腿的效果。

　　後伸下肢動作方法：俯臥體位，兩下肢交替看重至**極限，共約20-30次。

　　效果：內收皮肉運動脂肪。

　　凱格爾運動能夠練習盆底肌群，安穩與平衡身體，還能改進許多孕婦們在産後的尿失禁現象。

　　動作方法：收緊憋尿用的肌肉，注意感受盆底肌的方位，每次收緊5秒，這個動作隨時隨地都能做哦。

　　當身體開始逐步康複並習慣運動後，一般是産後三個月，能夠漸漸過渡到輕有氧與較爲激烈的運動了，遊泳、騎車與瑜伽都是不錯的挑選。*後開始增強肌肉練習，全面緊致身段，添加體能!

　　03産後飲食

　　産後怎樣吃也是身體與身段康複的關鍵，注意飲食結構與養分補充。初期補養，身體逐步康複後以蔬菜、蛋白質、生果和粗糧爲主.

　　飲食主張

　　坐月子應以溫補爲主，産後的前一周應以溫和、清淡柔軟的食物爲主，四個字概括就是：精、雜、稀、軟。

　　飲食要多富含蛋白質、鐵及鈣：如雞肉、魚肉、動物肝髒、菠菜及豆類，也可防止産後貧血，一般每天攝入90-95克蛋白質即可。哺乳期間可別的添加鈣類攝入，協助乳汁排泄。

　　要吃各種主食品種：粗糧雜糧搭配吃，如小米、燕麥、糙米綠豆等，協助新媽媽快速康複身體。

　　多吃蔬菜生果：新鮮蔬菜富含維生素、礦物質及膳食纖維，多吃蔬果不但能防止便秘還能夠促進乳汁排泄爲媽媽們提供養分。

　　▼飲食禁忌

　　切忌産後節食：不管什麽時候爲了瘦身而節食都是過錯的，尤其是産後身體虛弱，寶寶需求母乳的時候，節食對身體的損傷非常大。

　　少喝濃湯：濃湯裏往往含有很多的油脂，關于産後身段走樣的康複是很不利的，也會導致乳汁中脂肪含量變高，影響孩子。

　　忌辛辣影響食物、人參、巧克力、很多紅糖水、很多味精。

　　經過以上三方面，期望每位寶媽們都能敏捷康複到自己理想的狀態，去爲自己的幸福感而活!

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上一篇産後恢複的黃金時期是什麽時候？

下一篇你的寶寶是真的熱了嗎？手冰冷就是冷了嗎？

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