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اصول حفظ تناسب اندام در دوران شیردهی

  • توسط m.kazemi
  • 9 سال قبل
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اصول حفظ تناسب اندام در دوران شیردهی
ورزش کردن و رژیم غذایی برای بانوانی که نوزاد خود را شیر می‌دهند، بی‌خطر است. خانم‌هایی که از مشکل اضافه وزن رنج می‌برند، می‌توانند در دوران شیردهی نیز برای کاهش وزن خود برنامه‌ریزی کنند.

البته محققان معتقدند شیردهی، خود در کاهش وزن خانم‌ها و رسیدن به تناسب اندام پیش از بارداری موِثر است و معمولا‌ خانم‌ها پس از ۶ ماه شیردهی می‌توانند به وزن خود در زمان قبل از بارداری برسند. البته در صورتی که در غذا خوردن زیاده‌روی نکنند.
اضافه وزن و چاقی مشکلی است که پیش از دوران بارداری ممکن است همراه زنان باشد یا در دوران بارداری ایجاد شده باشد.
نتایج یک مطالعه جدید نشان می‌دهد خانم‌های چاق می‌توانند در این دوران با کاهش مصرف شیرینی، شکلات و غذاهای حاضری‌ (fast food) به کاهش وزنشان کمک کنند. در عین حال ۴۵ دقیقه پیاده‌روی روزانه، ۴ روز در هفته گام موثری برای رهایی از اضافه وزن خانم‌های شیرده است.
در ضمن ورزش‌هایی چون شنا، حرکات موزون، کوه‌پیمایی و دویدن آرام، می‌توانند علا‌وه بر تاثیر در کاهش وزن به ایجاد روحیه خوب و سلا‌مت روان مادران در دوران شیردهی کمک کنند.
سرپرست این گروه تحقیقاتی ـ که مطالعه خود را روی زنان شیرده در بخش تغذیه دانشگاه کارولینای شمالی انجام داده است، می‌گوید: <این رژیم غذایی و ورزش موجب کاهش توانایی شیردهی بانوان نخواهد شد و برای نوزاد نیز خطری نخواهد داشت و مضر نخواهد بود.>
در این مطالعه از ۳۵ زن که پس از تولد نوزاد خود دچار اضافه وزن شده بودند و در عین حال به نوزاد خود شیر می‌دادند، خواسته شد ۴ هفته پس از زایمان، روزانه ۵ هزار کالری دریافت انرژی خود را از غذاها کاهش دهد و به ورزش بپردازند. این ورزش‌ها شامل پیاده‌روی و حرکات موزون ایروبیک بود.
این بانوان تنها با کاهش مصرف چیپس، نوشابه، شیرینی و گوشت پرچربی، انرژی روزانه‌ای را که از مصرف مواد غذایی به دست می‌آوردند کاهش دادند. هیچ‌کدام از این بانوان دچار کاهش شیر برای تغذیه نوزاد خود نشدند ۰و نوزادان این مادران که ورزش و تغذیه را جزو برنامه روزانه خود قرار داده بودند، درست به اندازه نوزادان مادران گروه کنترل رشد کردند. گروه کنترل از زنان شیردهی تشکیل شده بود که دچار اضافه وزن بودند ولی ورزش نمی‌کردند و از رژیم غذایی خاصی پیروی نمی‌کردند.‌

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