Как похудеть при беременности не навредив ребенку и себе?

Авг 27,2015 / Опубликовал admin / 2 943 Комментария

Во время ожидания ребенка в организме женщины идет мощная гормональная перестройка, организм приспосабливается под последующие месяцы интенсивной работы.

Несмотря на то, что набор веса в беременность — это естественный процесс, существуют определенные нормы роста веса. Максимально допустимая прибавка в весе — 12 кг при одноплодной беременности.

Иногда похудение является не прихотью, а необходимостью. Только врач может сделать заключение о необходимости похудения, когда лишний вес может причинить вред организму матери или ребенка. Без заключения врача не стоит заниматься самостоятельными экспериментами над организмом.

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Всегда следует помнить, что приоритетной задачей является забота о безопасности и здоровье малыша и мамы, поэтому похудение должно быть тактичным, чтобы не нанести стресс организму и будущему ребенку.

 

Принципы правильного питания для беременных

Чтобы избежать излишней прибавки в весе, проще с самых первых дней придерживаться правильного питания. Сбалансированный рацион крайне важен, так как он является источником полезных питательных веществ малыша, откуда он черпает все самое необходимое для роста и развития.

Какие продукты можно будущей маме

  • овощи и фрукты — сырые, печеные, тушеные, отварные (с осторожностью есть помидоры, цитрусы, клубнику и прочие потенциальные аллергены);
  • ягоды и ягодные морсы;
  • молочные продукты — кефир, йогурт, творог, сыр, масло, молоко (должны присутствовать в ежедневном рационе);
  • нежирное мясо — курица, индейка, кролик, говядина (отварное, запеченое, тушеное);
  • рыба — минимум один раз в неделю;
  • сухофрукты и орехи — маленькими горсточками;
  • бобовые — горох, фасоль, чечевица (не увлекаясь);
  • напитки — зеленый чай, чистая питьевая вода, минеральная вода с газом и без, натуральные соки, морсы, компоты, травяные чаи;
  • хлеб — отрубной или из муки грубого помола.

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От чего следует отказаться

  • употребление шоколада и производных какао свести к минимуму;
  • алкоголь — строго исключить;
  • жиросжигающие напитки, чаи и таблетки для похудения и прочие чудодейственные средства — ни в коем случае нельзя употреблять во время беременности;
  • жирное, жареное, острое — не только чревато набором лишнего веса, но и в принципе вредно и опасно в период ожидания малыша;
  • грибы — желательно исключить полностью, так как грибы могут вызвать опасное отравление;
  • консервы, маринады, колбасы, сосиски — от всего этого не будет никакой пользы организму.

 

Принципы приема пищи

  • 2питание должно быть частым, не реже 5–6 раз в день с перекусами, но небольшими порциями;
  • три полноценных приема пищи — завтрак, обед и ужин, между ними легкие перекусы;
  • чистая питьевая вода — около двух литров в день;
  • полностью исключить фастфуд;
  • тщательно следить за весом, нормальным считается набор 350–600 гр в неделю, начиная со второго триместра.
Соблюдая простейшие принципы правильного питания, вы не только обеспечите сбалансированное питание на весь период беременности, но и сведете риск набора лишнего веса к минимуму. Правильное питание — это залог хорошего сна и здоровой беременности.

Разгрузочные дни во время беременности

Если все же возникла необходимость сбросить лишний вес или притормозить его набор, врачи рекомендуют прибегнуть к разгрузочным дням, которые, наоборот, полезны для организма.

Разгрузочный день можно устраивать один раз в неделю, когда мама остается дома и может позволить себе расслабиться и отдохнуть. После правильно проведенного разгрузочного дня пропадает чувство тяжести, проблемы с туалетом, появляется легкость и бодрость, улучшается настроение.

Основной принцип разгрузочного дня — будущая мама не должна чувствовать голода, ведь вместе с ней голодает и ее ребенок. Поэтому выбирать нужно те разгрузочные дни, во время которых мама также будет чувствовать сытость.

Это могут быть разгрузы на кефире и твороге, отварной говядине или курином филе, овощной день, фруктовый, рисовый, гречневый или овсяный. Отвес в результате будет небольшой, но помощь организму неоценимой.

Спорт во время беременности

Все мы знаем, что ни одна диета не будет иметь такого эффекта, как в комплексе с физическими упражнениями. Те же правила действуют и во время беременности.

6

  • Пешие прогулки. Нет ничего более полезного во время ожидания малыша, чем неторопливая длительная прогулка утром и вечером. Противопоказанием к прогулкам может служить только тонус матки, угроза прерывания и строгий постельный режим, и плохое самочувствие мамы.
  •  Плавание. Если нет никаких противопоказаний, плавайте. Плавание не только способствует укреплению мышц и связок, но и общему оздоровлению организма, расслаблению. Что примечательно, плавать разрешается и на самых поздних сроках.
  • Йога, пилатес и специальная гимнастика для беременных — позволяет расслабиться, укрепить мышцы и подготовить тело к родам.
Помните, что в ваших руках забота не только о собственном здоровье, но и о здоровье ребенка. Поэтому никогда не будет лишним проконсультироваться с врачом.
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