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寶媽產(chǎn)后什么辦法減肚子最有效？

出處：網(wǎng)絡(luò)收集 日期：2024-06-26 10:57:13 編輯：秩名

產(chǎn)后減肚子最有效的方法

在正常的情況下，懷孕后媽媽的體重是一定會(huì)增加的，通常要比懷孕前增加10到15公斤，而寶寶降生后，體重還要比孕前重5公斤左右，這增加的重量包括增大的乳房、子宮和部分增加的脂肪。而其中有很大一部分是堆積在肚子上的，因此，產(chǎn)后減掉肚子就好似很多女性朋友的目標(biāo)了。一般而言，產(chǎn)后減肚子最有效的方法主要是要飲食和運(yùn)動(dòng)相結(jié)合。主要有以下幾點(diǎn)：
 
一是要全母乳喂養(yǎng)，不光對(duì)寶寶來(lái)說(shuō)，母乳是最好最有營(yíng)養(yǎng)最適合他的食品，而且對(duì)母親來(lái)說(shuō)，是帶走你身上孕期積累的多余的脂肪多余的熱量的最好機(jī)會(huì)。產(chǎn)后的3個(gè)月里，母乳會(huì)帶走很多堆積的脂肪，幾乎以驚人的速度在瘦，平均一個(gè)月5斤左右。
 
二是使用專(zhuān)業(yè)助縮收腹帶 。女性產(chǎn)后使用收腹帶也是近年公認(rèn)的最為有效的物理助縮方法，特別是使用功能性宮廷漢方收腹帶，內(nèi)含益母草、鹿胎粉、紅花、三七等漢方中藥成分。不僅助縮瘦腹效果增倍，且對(duì)產(chǎn)后擴(kuò)張的子宮、產(chǎn)道及生理恢復(fù)亦有很好作用。
 
三是要合理飲食，切忌暴飲暴食，特別是在坐月子期間。月子多吃清淡食品，像豬蹄、排骨、雞鴨一類(lèi)的食物適量地吃。只要葷素搭配，合理飲食，這樣奶水會(huì)增多，而且不易發(fā)胖。
 
四是要進(jìn)行科學(xué)合理地運(yùn)動(dòng)。要有選擇性地做一些有利于產(chǎn)后減肥的運(yùn)動(dòng)，比如腹部按摩法等等。下面會(huì)具體介紹產(chǎn)后減肚子的幾種運(yùn)動(dòng)方法。
 

產(chǎn)后減肚子的運(yùn)動(dòng)方法

產(chǎn)后減肚子主要有以下幾種運(yùn)動(dòng)方法：
 
一是海鹽按摩法
 
洗完澡后，抓一把海鹽，繞肚臍順時(shí)針按摩腹部50圈，再逆時(shí)針按摩50圈，然后雙手交疊上下用力按摩50次。海鹽能夠促進(jìn)身體排出廢物，還能促進(jìn)脂肪代謝，為肌膚補(bǔ)充礦物質(zhì)，讓腹部肌膚細(xì)致緊實(shí)。堅(jiān)持1-2個(gè)月，你會(huì)發(fā)現(xiàn)腰圍縮小了喔！
 
二是床上轉(zhuǎn)體操
 
平躺在床上，雙手交叉放在胸前，背部緊貼床上，雙腿微曲，頭與上身向左側(cè)轉(zhuǎn)動(dòng)，同時(shí)雙腿向右轉(zhuǎn)動(dòng)，停頓數(shù)秒后，頭與上身轉(zhuǎn)向右側(cè)，雙腿則向左轉(zhuǎn)動(dòng)，重復(fù)這套動(dòng)作1～2分鐘，你會(huì)感覺(jué)到腹部微微發(fā)熱發(fā)汗。堅(jiān)持進(jìn)行一周，瘦腰效果很快就能看見(jiàn)！
 
三是腹式呼吸
 
腹式呼吸能瘦小腹，因?yàn)楦故胶粑粌H能刺激腸胃蠕動(dòng)，促進(jìn)體內(nèi)宿便排出，更能加速腹部脂肪燃燒。每天晚上，窩在沙發(fā)里看電視時(shí)或是睡覺(jué)前躺在床上時(shí)，做十分鐘腹式呼吸：用鼻子慢又沉的吸氣，感覺(jué)腹部緩緩隆起，HOLD住呼吸幾秒鐘后，再慢慢從口呼氣，感覺(jué)腹部下陷。注意每分鐘腹式呼吸5-6次即可。呼吸時(shí)把注意力集中在腹部的起伏上，每天堅(jiān)持一個(gè)月就能夠看到效果。
 

產(chǎn)后有助于減肚子的食物

在產(chǎn)后多吃一些有助于減肚子的食物也是非常有效的一個(gè)減肚子的方法，主要有以下一些食物：
 
一是魔芋。魔芋含有大量食物纖維和水分，還有一種叫做葡萄糖甘露聚糖食物纖維的礦物質(zhì)。這種礦物質(zhì)不能被消化酶分解，不能作為熱量被吸收。
 
二是小水產(chǎn)品。蝦、海蟄、章魚(yú)、蟶子、海參等小水產(chǎn)品的蛋白質(zhì)含量很高，但脂肪含量極低，很少有脂肪超過(guò)1%的，是理想的減肥食物。
 
三是芹菜。芹菜大部分是水分和纖維素，含維A和維C，性味清涼，可降血壓、血脂，更可清內(nèi)熱。芹菜有西芹和唐芹，唐芹的減肥效果更好一些。
 
四是冬瓜。冬瓜不含脂肪，含有豐富纖維、鐵、鈣、磷、胡蘿葡素等。能利尿清熱，內(nèi)含丙醇二酸，可阻止體內(nèi)脂肪堆積。
 
五是豆芽。脂肪量和熱量都很低，水分和纖維素含量多，常吃豆芽不僅可以減肥還對(duì)健康非常有益。炒時(shí)加入一點(diǎn)醋，以防維他命B流失，又可以加強(qiáng)減肥作用。
 
六是香菇。可以抑制膽固醇的增加，所以可以減肥。如金針菇、草菇、蘑菇等，都是減肥者應(yīng)該多吃的食品。
 
七是蘿卜。蘿卜能使腸管緊張度增高、腸蠕動(dòng)增強(qiáng)，縮短食物在腸道的存留時(shí)間，利于食物代謝及廢物的排出，達(dá)到減肥效果。
 
八是黃瓜。黃瓜有助于抑制各種食物中的碳水化合物在體內(nèi)轉(zhuǎn)化為脂肪，清熱敗火，是良好的減肥食物。減肥食物還有豆制品、胡蘿卜、海帶、洋蔥、韭菜、大蒜等等，了解了哪些食物能減肥，大家可根據(jù)自己偏好的口味適當(dāng)選擇。
 

產(chǎn)后減肚子的誤區(qū)

產(chǎn)后減肚子，或者說(shuō)減肥其實(shí)也是有很多誤區(qū)的，我們來(lái)知道到底有哪些誤區(qū)的話(huà)，就可以幫助媽媽們更好地減掉肚子以及多余的脂肪，恢復(fù)美妙的身材，主要有以下幾個(gè)：
 
一是“多餐”就能減肥。少食多餐可以有效地控制我們每餐的食量，讓代謝相對(duì)處于平穩(wěn)的狀態(tài)，但前提是：每日攝入的總熱量是固定的，我們只是把它們從三餐分成五餐來(lái)吃。但如果你只記住了“多餐”，嘴不停地吃，一天下來(lái)，比原來(lái)里一天三餐的食量還大，結(jié)果不言自明。
 
二是吃素絕對(duì)可以瘦。素食已成為一個(gè)熱門(mén)話(huà)題，不少人認(rèn)同食素可以減肥。素食，如蔬菜、水果、五谷等，與同等重量的動(dòng)物性食物比較，其熱量是較低的。但任何人，所吃的熱量低過(guò)身體的消耗，體內(nèi)的脂肪便可以慢慢減掉，并不單指素食者。素食中亦不乏高熱量的食物，比如炸春卷、素什錦等以多油多糖為主的素菜。
 
三是想減肥，餓，餓，還是餓。餓是一種什么滋味呢？失眠、頭暈、乏力等一系列生理上的不良反應(yīng)。如果你一味地餓下去，低血糖和胃穿孔是最可能出現(xiàn)的并發(fā)癥。一旦連續(xù)挨餓,新陳代謝的速度也會(huì)隨之下降,那么體內(nèi)燃燒的熱量就會(huì)變少,導(dǎo)致減肥失敗。
 
產(chǎn)后減肚子的注意事項(xiàng)
雖然說(shuō)生產(chǎn)之后，媽媽們不必像在懷孕期間要注意一些禁忌，但是產(chǎn)后媽媽一般是處于哺乳期，所以媽咪們產(chǎn)后減肚子還是要注意一些事項(xiàng)的，主要有：
 
一是媽媽們的第一個(gè)前提就是必須攝取到足夠的熱量，不能因?yàn)橐獪p掉肚子而控制飲食，特別是用母乳喂養(yǎng)孩子的時(shí)候。
 
二是要多吃蔬菜，蔬菜含有纖維素，而且會(huì)吸水膨脹，很容易就會(huì)有飽足感，避免過(guò)多攝入多余的熱量。同時(shí)，烹飪時(shí)在保證每天的熱量的同時(shí)，要少油，少調(diào)料，而已少吃油炸食物。
 
三是三餐要定時(shí)定量。不吃早餐，或者一天只吃?xún)刹?，?huì)造成身體代謝功能的紊亂，新陳代謝率降低，而且餓過(guò)之后，反而會(huì)吃得更多，所以三餐一定要吃，并且不吃宵夜。
 
四是可以選擇一些能使血糖上升速度較慢的食物。因?yàn)槿绻巧仙煤芸?，?huì)刺激胰島素分泌，從而轉(zhuǎn)變?yōu)橹驹谏眢w中。一般來(lái)說(shuō)，蛋糕、餅干、糖果、含糖飲料等食物會(huì)使血糖快速地上升，而白米飯與白面包與糙米、胚芽米相較之下，升糖速度比較慢。
 
五是攝取營(yíng)養(yǎng)藥均衡。蔬菜水果、碳水化合物、蛋白質(zhì)、脂肪等各類(lèi)營(yíng)養(yǎng)素都須攝取，但蔬菜水果的份量應(yīng)占最高。很多人認(rèn)為多吃含碳水化合物的食物不能減肥，其實(shí)不是這樣的，碳水化合物能讓哺乳的媽咪提供嬰兒充足的奶水，而且如果長(zhǎng)期不攝入的話(huà)，可能導(dǎo)致酮中毒等危害身體健康的結(jié)果。所以身體所需的各種營(yíng)養(yǎng)都要均衡攝取，不能因小失大。

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