Zisamaliro 7 zomwe muyenera kutenga musanakhale ndi pakati

Zamkati

• 1. Yambani kumwa folic acid
• 2. Chitani mayeso am'mbuyomu
• 3. Pewani khofi ndi zakumwa zoledzeretsa
• 4. Fufuzani katemera
• 5. Muzichita masewera olimbitsa thupi nthawi zonse
• 6. Siyani kusuta
• 7. Idyani bwino

Kuti mimbayo ichitike bwino, ndikofunikira kuti banjali likafunse azachipatala, pafupifupi miyezi itatu asanakhale ndi pakati, kuti awonetse zomwe mayiyo ndi mwamunayo ayenera kuchita kuti akhale ndi pakati.

Ndikofunikira kuti kuyezetsa kumachitika asanatenge mimba, kuphatikiza pakuwunika njira zina zodzitetezera, monga kuwonjezera kumwa zakudya zomwe zili ndi folic acid kapena kugwiritsa ntchito supplementation pakukula kwa khanda.

Zina mwazomwe muyenera kuchita musanatenge mimba ndi:

1. Yambani kumwa folic acid

Folic acid ndi vitamini B wofunika kwambiri kuti atsimikizire kutsekedwa koyenera kwa khanda la mwana, lomwe limachitika m'masabata angapo oyamba ali ndi pakati, pomwe mayi nthawi zambiri samadziwa kuti ali ndi pakati.

Chifukwa chake, kuwonjezera kudya kwa zakudya zopatsa thanzi, monga broccoli, mazira owiritsa kwambiri ndi nyemba zakuda, mwachitsanzo, zitha kuthandiza kuonetsetsa kuti mimba ili ndi chiopsezo chochepa kwa mwana. Dziwani zakudya zina zomwe zili ndi folic acid.

Kuphatikiza apo, amalimbikitsidwa kuti azigwiritsa ntchito folic acid supplement, yomwe imayenera kuyambitsidwa miyezi itatu isanathetsere kulera, kuti muchepetse chiopsezo cha mavuto amitsempha mwa mwana.

2. Chitani mayeso am'mbuyomu

Osachepera miyezi itatu asanayese kutenga pakati, kuyezetsa magazi kwathunthu, kuyesa mkodzo, kuyesa chopondapo komanso kuyesa serological kwa cytomegalovirus, rubella, toxoplasmosis, syphilis, hepatitis B ndi Edzi ziyenera kuchitidwa. Kuphatikiza apo, mayiyu ayeneranso kukhala ndi pap smear ndi ultrasound kuti awone ngati ali ndi thanzi. Mwamunayo amathanso kupanga spermogram kuti awone momwe umuna ulili ndi kuchuluka kwake.

Ngati mayi kapena bambo omwe akuyembekezeredwa ali ndi mbiri yakubadwa m'banja kapena ngati banja ndi logwirizana, monga zimachitikira pabanja pakati pa abale awo, banjali liyeneranso kuyesedwa. Onani mayeso ena oti mutenge mimba.

3. Pewani khofi ndi zakumwa zoledzeretsa

Kumwa mowa kumalepheretsa kutenga pakati, chifukwa chake, ngati mayi akuyesera kutenga pakati, izi zitha kuchitika nthawi iliyonse, iye osadziwa, motero ayenera kupewa kumwa zakumwa zoledzeretsa.

Kuphatikiza apo, kumwa khofi kuyeneranso kuchepetsedwa, chifukwa kumatha kukhudza kutengera kwachitsulo kwa mayi. Mlingo wa caffeine sayenera kupitirira 200 mg.

4. Fufuzani katemera

Katemera wina ndi wofunikira poonetsetsa kuti pathupi pamtendere, monga rubella, nthomba, katemera wa hepatitis B ndi katemera wa kafumbata, choncho ngati mayi sanatengebe katemera aliyense, ayenera kukambirana ndi adotolo.

Dziwani kuti ndi katemera uti amene sayenera kumwedwa panthawi yapakati.

5. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi pafupipafupi kumalimbikitsa kupumula kwa thupi ndikuthandizira magwiridwe antchito ake, kuwonjezera pakuthandizira kulemera koyenera, komwe kumathandizanso kuti mukhale ndi pakati komanso thanzi lamtendere.

Zochita zolimbitsa thupi zitha kupitilirabe panthawi yomwe ali ndi pakati, komabe, azimayi ayenera kupewa zovuta monga kulumpha, masewera a mpira kapena basketball, mwachitsanzo, chifukwa kugwa kumatha kubweretsa mimba, ndipo amakonda masewera olimbitsa thupi, monga kuyenda, kulimbitsa thupi, kuthamanga, kupalasa njinga ndi Pilates.

6. Siyani kusuta

Amayi omwe amasuta ayenera kusiya kusuta ngakhale asanakhale ndi pakati, chifukwa ndudu imapangitsa kuti zikhale zovuta kutulutsa dzira ndikuyika dzira, ndikuchepetsa mwayi woti atenge mimba. Kuphatikiza apo, ndikofunikira kuti muchepetse nthawi pasadakhale chifukwa, kwa anthu ena, zitha kukhala zovuta kusiya chizolowezicho ndipo choyenera ndichakuti mayi azitha kuimitsa asanakhale ndi pakati.

7. Idyani bwino

Kuphatikiza popewa mafuta, shuga ndi zakudya zopangidwa ndi zinthu zosinthidwa, chindapusa chabwino ndikuyika zakudya zopatsa thanzi, monga zipatso, ndiwo zamasamba, ulusi ndi maantibiotiki, zomwe zimapatsa thupi zakudya zofunikira kuti munthu akhale ndi pakati.

Ndikofunika kuphatikiza zakudya zokhala ndi folic acid, komanso zakudya zokhala ndi vitamini E, monga broccoli, sipinachi, peyala, madzi a phwetekere, salimoni, nthanga za maungu, kabichi, mazira, mabulosi akuda, maapulo ndi kaloti, mwachitsanzo, chifukwa amathandizira kukonza kupangika kwa mahomoni, kuthandizira kutenga pakati.

Onerani vidiyo yotsatirayi ndikuphunzirani zambiri pazomwe mungadye kuti muwonjezere mwayi wakutenga pakati: