<p><strong>Pentru a pierde grasimea acumulata in exces in timpul sarcinii, alaptarea poate fi de mare folos, intrucat metabolismul bazal si arderile sunt mai intense in timpul alaptarii. Se stie ca daca alaptezi, slabesti mai usor dupa nastere.</strong></p>
<p>Daca iei in greutate in timp ce esti insarcinata, trebuie sa stii ca acest lucru este sanatos atat pentru tine, dar si pentru bebelusul tau, dar vine si momentul de dupa sarcina in care vei dori sa dai jos acele kilograme. In general, femeile se ingrasa cu 10-15 kilograme in timpul sarcinii, iar slabitul de dupa aceea poate fi mai usor sau mai dificil, in functie de alimentele consumate in lunile de sarcina.</p>
<p><strong>Fructe si legume</strong></p>
<p>Fructele iti vor asigura o crestere in greutate fara sa aduca si probleme de sanatate, ci doar vitamine si minerale benefice tie si bebelusului tau. Nu trebuie evitate fasolea sau spanacul, deoarece contin necesarul de fier, iar un mar in fiecare zi va aduce glucide naturale.</p>
<p><strong>Peste</strong><br />
Specialistii recomanda carnea slaba de pui sau de vita, insa si peste in cantitati reduse, deoarece astfel organismul va functiona corespunzator. Trebuie evitat pestele oceanic, pentru ca acesta contine mercur. Se recomanda somonul sau tonul, nu mai mult de 400 de grame pe saptamana.</p>
<p><strong>Cereale integrale</strong><br />
Trebuie sa te asiguri ca in timpul sarcinii sa incluzi carbohidrati complecsi, adica sa renunti la painea alba si sa o inlocuiesti cu paine din cereale integrale, dar sa consumi si paste sau orez.</p>
<p><strong>Lactate pasteurizate cu continut redus de grasime</strong><br />
Specialistii recomanda lactatele pasteurizate pentru siguranta mamicii, dar si a fatului in timpul sarcinii si dupa, pentru ca acestea ofera calciu fara a aduce si calorii inutile…</p>
<p><strong>Cafea sau ceai verde</strong><br />
Cofeina este acceptata in timpul sarcinii si dupa, daca se consuma intr-o cantitate moderata si te va tine si activa pentru a nu deveni sedentara in aceasta perioada. Atentie: nu se recomanda mai mult de 200 de ml de cofeina in fiecare zi.</p>
<h3>Cum sa slabesti dupa nastere &#8211; 7 sfaturi utile</h3>
<p>Alaturi de un consum crescut de apa si de cateva masuri dietetice de bun simt &#8211; renuntarea la dulciuri, fainoase, biscuiti umpluti sau alimente prajite, alaptarea este principalul aliat care contribuie la o pierdere treptata si naturala in greutate, intre 300 si 500 de grame pe saptamana. Se stie ca daca alaptezi, slabesti mai usor dupa nastere.</p>
<p>Exista bineinteles, o serie de strategii pe care le poti aplica pentru a pierde in greutate, in special la nivelul abdomenului, cum ar fi alaptarea la cerere, care de-altfel ii prieste si micutului tau, dar si anumite exercitii care se adreseaza grasimii abdominale in special, dar si grasimii coapselor si feselor. Pe parcursul slabirii abdominale, purtarea unei centuri adecvate poate fi de folos, ajutand pielea sa isi recapete mai rapid tonusul.</p>
<p>Centurile speciale abdominale sunt recomandate de zeci de ani postpartum, poate ca ai auzit despre ele si de la mama si bunica ta, intrucat ajuta in primul rand la sustinerea structurilor abdominale. In acest fel, incurajeaza vindecarea si previne intinderea neregulata sau deteriorarea musculaturii abdominale, striate sau netede, mai ales dupa o operatie cezariana.</p>
<h3><strong>7 strategii pentru a slabi dupa nastere </strong></h3>
<p>Iata cateva sfaturi usor de aplicat pentru recapatarea siluetei, postpartum:</p>
<ol>
<li>Alapteaza ori de cate ori copilul doreste, deoarece favorizeaza productia de lapte, proces care consuma mai multa energie.</li>
<li>Prepara alimentele la abur, este mai sanatos, ofera mai multi nutrienti si mai putine calorii.</li>
<li>Foloseste o centura postpartum, deoarece faciliteaza reasezarea organelor interne, promoveaza refacerea tegumentului extrem de destins in sarcina, reconfigureaza talia si ofera un aspect placut siluetei.</li>
<li>Bea 2-3 litri de apa pe zi, pentru a asigura o productie buna de lapte si pentru a ajuta la mentinerea unui stomac mereu pe jumatate plin, ceea ce inhiba foamea.</li>
<li>Bea ceaiuri, cum ar fi ceai de fenicul, anason, musetel, tei; toate ajuta la scaderea retentiei hidrice, fara a afecta calitatea laptelui pentru copil.</li>
<li>Mergi la plimbare cu copilul in carucior sau in rucsacul special, pana cand acesta are 11 kg, cel putin 30 de minute in fiecare zi, de preferat in parc, deoarece plimbarea in aer liber imbunatateste circulatia sangelui, arde calorii si, de asemenea, contribuie la o stare de bine si relaxare.</li>
<li>Fa exercitii acasa cu copilul, deoarece aceasta activitate tonifiaza muschii, combate starile de proasta dispozitie si creste apropierea de cel mic, distrandu-l foarte mult.</li>
</ol>
<h3><img class="aligncenter size-full wp-image-4978" src="https://www.dailyfeed.ro/wp-content/uploads/2022/04/slabit-dupa-nastere.jpg" alt="" width="800" height="533" /></h3>
<h3><strong>Cum iti recapeti abodmenul plat, dupa ce ai nascut </strong></h3>
<p>Urmand aceste sfaturi femeile pot slabi si isi pot recapata abdomenul plat, dar este important sa se stie ca o slabire accelerata nu este sanatoasa (mai mult de 2 kg pe luna) mai ales cand alaptezi, chiar si daca alaptatul s-a rarit, cand bebelsul a trecut la diversificare, respectiv o data sau de doua ori pe zi.</p>
<p>Dieta ideala pentru a scapa de grasimea in exces de la nivelul centurii abdominale, acumulata in timpul sarcinii, nu poate fi prea restrictiva, mai ales daca femeia alapteaza, deoarece pentru a asigura o buna calitate a laptelui, organismul are nevoie de nutrienti si calorii, care sunt furnizate de dieta mamei . Altfel, acestia sunt preluati din rezervele mamei, ducand la carente de calciu, magneziu, fier etc.</p>
<p>In aceasta etapa, proaspata mama ar trebui sa aiba 5-6 mese pe zi si sa bea multa apa intre mese, pentru a nu afecta digestia si producerea laptelui.</p>
<p>Alimentele de baza sunt proteinele, salatele si legumele, ocazional fructele, si cerelale integrale, deoarece acestea sunt bogate in fibre, care ajuta procesul de slabire.</p>
<h3><strong>Alege superalimente</strong></h3>
<p>Chiar daca esti proaspata mamica, nu uita ca organismul tau are nevoie de o alimentatie cat mai bogata si cat mai hranitoare, mai ales daca esti in perioada de alaptare. Alege, asadar, alimente care sunt foarte bogate in nutrientii de care ai nevoie si care sa fie sarace in calorii si ingrasimi.</p>
<p>Pestele este unul dintre aceste superalimente, deoarece este bogat in DHA, un acid gras esential Omega 3, care iti ajuta bebelusul sa aiba un creier sanatos si un sistem nervos sanatos. Cele mai bune surse de DHA sunt pestele de apa rece, precum somonul, sardinele si tonul.</p>
<p>Laptele si iaurtul sunt, de asemenea, superalimente pentru proaspata mamica, deoarece acestea sunt bogate in calciu, de care ai nevoie pentru a-ti mentine oasele puternice. Nu uita de proteine: carnea slaba, carnea de pui si fasolea boabe sunt sarace in grasimi si au un continut bogat de proteine si de fibre. Sunt alimente benefice acum si te vor ajuta sa mentii senzatia de satietate mai multa vreme.</p>
<h3><strong>Cere ajutorul unui specialist</strong></h3>
<p>Daca te lupti de luni bune sa slabesti, poti cere ajutorul medicului tau si al unui medic nutritionist. Acesta din urma te poate ajuta sa creezi un plan alimentar care te va ajuta sa slabesti intr-un mod sigur si eficient, iar medicul tau iti va spune cate kilograme trebuie sa dai jos si cand ai voie sa incepi sa faci anumite exercitii fizice.</p>
<h3><strong>Stabileste-ti obiective realiste</strong></h3>
<p>Cele mai multe femei dau jos 5,9 kg in timpul nasterii, inclusiv greutatea copilului, placenta si lichidul amniotic. In prima saptamana dupa nastere, vei pierde si mai mult in greutate, pe masura ce &#8222;dai jos&#8221; retentia de lichide, insa grasimea care s-a depus pe corp in timpul sarcinii nu va disparea de la sine.</p>
<p>Cu ajutorul dietei si prin intermediul exercitiilor fizice regulate, poti sa dai jos 0,5 kg pe saptamana. Este posibil, spun expertii, sa dureze intre 6 luni si 1 an pana sa revii la greutatea de dinainte de sarcina, fie ca alaptezi sau nu bebelusul. Asa ca sfatul expertilor este sa nu iti fortezi corpul, sa stabilesti un set de obiective realiste si sa ceri ajutorul unui nutritionist sau unui antrenor personal, pentru a face schimbarile necesare in stilul tau de viata.</p>
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