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Nutrição

Dieta pós parto: Como emagrecer?

Dieta pós parto: Como emagrecer?
Telmo Almeida
Escritor6 anos Atrás
Ver o perfil de Telmo Almeida

Depois do parto é normal que a mulher queira perder alguns quilos que ganhou a mais durante a gravidez e recuperar a silhueta que tinha antes de engravidar, não só faz bem à sua saúde bem como à sua auto-estima.

No entanto nesta fase do pós-parto é desaconselhável fazer dietas restritivas para não prejudicar o bebé na amamentação.

A dieta pós-parto deve conter alimentos ricos em cereais, frutas, legumes, peixe, líquidos, leite e derivados porque são estes alimentos ricos em nutrientes que vão ajudar a mulher a recuperar a forma e também corresponder às necessidades energéticas da amamentação.

Fique a conhecer algumas dicas que podem ajudá-la a recuperar a sua silhueta de uma forma saudável e responsável.

Alimentação Saudável

Nos primeiros meses, se estiver a amamentar, vai sentir muita fome, opte por alimentos ricos em vitaminas e pouco calóricos, como saladas, frutas e peixe.

Confecionar as refeições sem refogados ou fritos, prefira as refeições grelhadas ou cozidas a vapor, para tempero utilize apenas um fio de azeite e alho.

Opte por cereais integrais ( massa, arroz integral, pão escuro) pois vão ajudar na regulação do funcionamento do intestino.

Beber muita água (cerca de 2 litros) é outro elemento fundamental, ajuda no normal funcionamento de bexiga e intestino, bem como para manter a produção de leite para amamentar o seu bebé.

Escusado será dizer que o álcool, refrigerantes ou sumos concentrados estão fora da dieta.

Manter-se activa para gastar mais calorias

Se não têm tempo para ir ao ginásio, isso não é desculpa ou problema para se manter activa.

Se não existir alguma contra-indicação médica, pode fazer alguns exercícios para a ajudar a recuperar a tonicidade e força muscular.

Deve fazer estes exercícios apenas depois do primeiro mês pós-parto. Se puder, deve amamentar o seu bebé.

As mães que amamentam têm uma maior probabilidade de voltarem ao seu peso habitual mais rapidamente nos primeiros 3 a 4 meses.

Mas não se deve focar neste princípio, mas sim em manter uma alimentação saudável e uma actividade física regular.

Não siga dietas agressivas

Durante a gravidez e o pós-parto são períodos contra indicados para seguir dietas restritivas, pois este tipo de dietas “ proíbem “ a ingestão de nutrientes que podem interferir no desenvolvimento do bebé e posteriormente na amamentação.

Este tipo de dietas não trazem qualquer tipo de benefícios a médio/longo prazo. Coma com bom senso, mastigue bem e lentamente osso alimentos, evite alimentos calóricos e processador, não salte refeições.

Com este conjunto de “regras” os benefícios a médio/longo prazo vão ser muitos e a sua saúde vai agradecer.

Ler os rótulos nutricionais

Deve dar especial atenção ao valor energético, proteínas, hidratos de carbono, lípidos e fibra.

Na maior parte dos casos, o açúcar vem dissimulado em produtos como sacarose, frutose, glicose, etc. Atenção ao açúcar.

Não compre alimentos com gorduras processadas, hidrogenadas e industriais, o organismo não as consegue transformar. Prefira alimentos com baixo teor em lípidos e açúcares, e com elevado teor em fibras.

Comer de 3 em 3 horas

Deve comer uma dieta equilibrada que inclua proteínas, hidratos de carbono e gorduras saudáveis, e assim evitar ataques de fome ou quebras de energia.

Deve comer de 3 em 3 horas e não apenas quando sente fome. Se for “atacada” pela fome durante os intervalos das refeições principais opte por uma peça de fruta, batido energético ou iogurte magro.

A perda de peso pós-parto é um processo lento e gradual. Com os cuidados certos, pensando na sua saúde e do seu bebé irá conseguir perder o peso e recuperar a sua silhueta certamente.

 

Grande apaixonado de nutrição, fitness e lifestyle e ainda gosto por escrever. Fundador e blogger do blog La Dolce Vita Health.
myprotein

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Once you remove your card, you will no longer have access to Matalan Me member benefits including exclusive discounts, rewards for shopping, your birthday treat and your early notice of our sales. You will also stop receiving our marketing emails.

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Exclusive Discounts
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Shop the sale first
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A Birthday Treat
Share your special day with us, and look out for a little treat on your birthday

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In store, you can use your physical Matalan Me card at the till.

If you’ve downloaded the Matalan app, you can scan your digital card at the till.

If you’re shopping online, log in to your online account and your Matalan Me card will be applied automatically.","location":"GLOBAL"},"account.loyalty.rewards.faq2.question":{"value":"How do I use Matalan Me?","location":"GLOBAL"},"account.loyalty.rewards.faq3.answer":{"value":"Yes. If you want to claim a Matalan Me offer or discount, you must use your Matalan Me card in store, or log in online to do so.","location":"GLOBAL"},"account.loyalty.rewards.faq3.question":{"value":"Do I need to use my Matalan Me card to receive discounts and promotions in store?","location":"GLOBAL"},"account.loyalty.rewards.faq4.answer":{"value":"Share your birthday with us in account details and we’ll send your birthday treat automatically. 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