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宝妈产后什么办法减肚子最有效?

发布日期:2024-06-26 10:57:13编辑:秩名


产后减肚子最有效的方法

在正常的情况下,怀孕后妈妈的体重是一定会增加的,通常要比怀孕前增加10到15公斤,而宝宝降生后,体重还要比孕前重5公斤左右,这增加的重量包括增大的乳房、子宫和部分增加的脂肪。而其中有很大一部分是堆积在肚子上的,因此,产后减掉肚子就好似很多女性朋友的目标了。一般而言,产后减肚子最有效的方法主要是要饮食和运动相结合。主要有以下几点:
 
一是要全母乳喂养,不光对宝宝来说,母乳是最好最有营养最适合他的食品,而且对母亲来说,是带走你身上孕期积累的多余的脂肪多余的热量的最好机会。产后的3个月里,母乳会带走很多堆积的脂肪,几乎以惊人的速度在瘦,平均一个月5斤左右。
 
二是使用专业助缩收腹带 。女性产后使用收腹带也是近年公认的最为有效的物理助缩方法,特别是使用功能性宫廷汉方收腹带,内含益母草、鹿胎粉、红花、三七等汉方中药成分。不仅助缩瘦腹效果增倍,且对产后扩张的子宫、产道及生理恢复亦有很好作用。
 
三是要合理饮食,切忌暴饮暴食,特别是在坐月子期间。月子多吃清淡食品,像猪蹄、排骨、鸡鸭一类的食物适量地吃。只要荤素搭配,合理饮食,这样奶水会增多,而且不易发胖。
 
四是要进行科学合理地运动。要有选择性地做一些有利于产后减肥的运动,比如腹部按摩法等等。下面会具体介绍产后减肚子的几种运动方法。
 

产后减肚子的运动方法

产后减肚子主要有以下几种运动方法:
 
一是海盐按摩法
 
洗完澡后,抓一把海盐,绕肚脐顺时针按摩腹部50圈,再逆时针按摩50圈,然后双手交叠上下用力按摩50次。海盐能够促进身体排出废物,还能促进脂肪代谢,为肌肤补充矿物质,让腹部肌肤细致紧实。坚持1-2个月,你会发现腰围缩小了喔!
 
二是床上转体操
 
平躺在床上,双手交叉放在胸前,背部紧贴床上,双腿微曲,头与上身向左侧转动,同时双腿向右转动,停顿数秒后,头与上身转向右侧,双腿则向左转动,重复这套动作1~2分钟,你会感觉到腹部微微发热发汗。坚持进行一周,瘦腰效果很快就能看见!
 
三是腹式呼吸
 
腹式呼吸能瘦小腹,因为腹式呼吸不仅能刺激肠胃蠕动,促进体内宿便排出,更能加速腹部脂肪燃烧。每天晚上,窝在沙发里看电视时或是睡觉前躺在床上时,做十分钟腹式呼吸:用鼻子慢又沉的吸气,感觉腹部缓缓隆起,HOLD住呼吸几秒钟后,再慢慢从口呼气,感觉腹部下陷。注意每分钟腹式呼吸5-6次即可。呼吸时把注意力集中在腹部的起伏上,每天坚持一个月就能够看到效果。
 

产后有助于减肚子的食物

在产后多吃一些有助于减肚子的食物也是非常有效的一个减肚子的方法,主要有以下一些食物:
 
一是魔芋。魔芋含有大量食物纤维和水分,还有一种叫做葡萄糖甘露聚糖食物纤维的矿物质。这种矿物质不能被消化酶分解,不能作为热量被吸收。
 
二是小水产品。虾、海蛰、章鱼、蛏子、海参等小水产品的蛋白质含量很高,但脂肪含量极低,很少有脂肪超过1%的,是理想的减肥食物。
 
三是芹菜。芹菜大部分是水分和纤维素,含维A和维C,性味清凉,可降血压、血脂,更可清内热。芹菜有西芹和唐芹,唐芹的减肥效果更好一些。
 
四是冬瓜。冬瓜不含脂肪,含有丰富纤维、铁、钙、磷、胡萝葡素等。能利尿清热,内含丙醇二酸,可阻止体内脂肪堆积。
 
五是豆芽。脂肪量和热量都很低,水分和纤维素含量多,常吃豆芽不仅可以减肥还对健康非常有益。炒时加入一点醋,以防维他命B流失,又可以加强减肥作用。
 
六是香菇。可以抑制胆固醇的增加,所以可以减肥。如金针菇、草菇、蘑菇等,都是减肥者应该多吃的食品。
 
七是萝卜。萝卜能使肠管紧张度增高、肠蠕动增强,缩短食物在肠道的存留时间,利于食物代谢及废物的排出,达到减肥效果。
 
八是黄瓜。黄瓜有助于抑制各种食物中的碳水化合物在体内转化为脂肪,清热败火,是良好的减肥食物。减肥食物还有豆制品、胡萝卜、海带、洋葱、韭菜、大蒜等等,了解了哪些食物能减肥,大家可根据自己偏好的口味适当选择。
 

产后减肚子的误区

产后减肚子,或者说减肥其实也是有很多误区的,我们来知道到底有哪些误区的话,就可以帮助妈妈们更好地减掉肚子以及多余的脂肪,恢复美妙的身材,主要有以下几个:
 
一是“多餐”就能减肥。少食多餐可以有效地控制我们每餐的食量,让代谢相对处于平稳的状态,但前提是:每日摄入的总热量是固定的,我们只是把它们从三餐分成五餐来吃。但如果你只记住了“多餐”,嘴不停地吃,一天下来,比原来里一天三餐的食量还大,结果不言自明。
 
二是吃素绝对可以瘦。素食已成为一个热门话题,不少人认同食素可以减肥。素食,如蔬菜、水果、五谷等,与同等重量的动物性食物比较,其热量是较低的。但任何人,所吃的热量低过身体的消耗,体内的脂肪便可以慢慢减掉,并不单指素食者。素食中亦不乏高热量的食物,比如炸春卷、素什锦等以多油多糖为主的素菜。
 
三是想减肥,饿,饿,还是饿。饿是一种什么滋味呢?失眠、头晕、乏力等一系列生理上的不良反应。如果你一味地饿下去,低血糖和胃穿孔是最可能出现的并发症。一旦连续挨饿,新陈代谢的速度也会随之下降,那么体内燃烧的热量就会变少,导致减肥失败。
 
产后减肚子的注意事项
虽然说生产之后,妈妈们不必像在怀孕期间要注意一些禁忌,但是产后妈妈一般是处于哺乳期,所以妈咪们产后减肚子还是要注意一些事项的,主要有:
 
一是妈妈们的第一个前提就是必须摄取到足够的热量,不能因为要减掉肚子而控制饮食,特别是用母乳喂养孩子的时候。
 
二是要多吃蔬菜,蔬菜含有纤维素,而且会吸水膨胀,很容易就会有饱足感,避免过多摄入多余的热量。同时,烹饪时在保证每天的热量的同时,要少油,少调料,而已少吃油炸食物。
 
三是三餐要定时定量。不吃早餐,或者一天只吃两餐,会造成身体代谢功能的紊乱,新陈代谢率降低,而且饿过之后,反而会吃得更多,所以三餐一定要吃,并且不吃宵夜。
 
四是可以选择一些能使血糖上升速度较慢的食物。因为如果血糖上升得很快,会刺激胰岛素分泌,从而转变为脂肪在身体中。一般来说,蛋糕、饼干、糖果、含糖饮料等食物会使血糖快速地上升,而白米饭与白面包与糙米、胚芽米相较之下,升糖速度比较慢。
 
五是摄取营养药均衡。蔬菜水果、碳水化合物、蛋白质、脂肪等各类营养素都须摄取,但蔬菜水果的份量应占最高。很多人认为多吃含碳水化合物的食物不能减肥,其实不是这样的,碳水化合物能让哺乳的妈咪提供婴儿充足的奶水,而且如果长期不摄入的话,可能导致酮中毒等危害身体健康的结果。所以身体所需的各种营养都要均衡摄取,不能因小失大。
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