Chilichonse Chimene Muyenera Kuchita Pakatha Chaka Musanayambe Kutenga Pakati

Zamkati

• Zomwe Muyenera Kuchita Chaka Chisanafike Mimba
• Yezetsani thupi.
• Yambani kuchepetsa nkhawa yanu.
• Lembani nthawi yokumana ndi dokotala wanu wazachipatala.
• Thandizani wokondedwa wanu kuti akhale ndi thanzi labwino.
• Zoyenera Kuchita Miyezi Isanu ndi Imodzi Asanatenge Mimba
• Sungani cheke ndi dokotala wanu wa mano.
• Pitirizani kulemera bwino.
• Zoyenera Kuchita Miyezi Itatu Asanatenge Mimba
• Khalani ndi chakudya chopatsa thanzi.
• Ganizani musanamwe.
• Chepetsani kumwa caffeine.
• Ganizirani kusankha zakudya zamagulu.
• Zoyenera Kuchita Mwezi Umodzi Musanatenge Mimba
• Yambani kumwa mavitamini oyembekezera.
• Onaninso za

Mukangolola kuti muyesetse kuyambitsa banja kwa apongozi anu, nthawi yomweyo mumakumana ndi malangizo osafunsidwa komanso malangizo athanzi amomwe mungakonzekerere thupi lanu kutenga pakati ndikuwonjezera mwayi wanu woyembekezera. Ngakhale mutayesa kusanthula izi ndikusaka kozama pa Google, mumatsalira mukumva kuti mwapanikizika. Chifukwa chake, kupatula kuchita bizinesi ndi mnzanu, ndi chiyani kwenikweni ndikofunikira kuchita mchaka chotenga mimba?

"Ikani thanzi lanu patsogolo chaka chino," atero a Tracy Gaudet, MD, director of the Duke Center for Integrative Medicine and author of Thupi, Moyo, ndi Mwana. "Udzakhala ndi nthawi yoti ukonzekere bwino thupi lako ndikusintha zizolowezi zilizonse zoipa usanakhale ndi pakati." Kuti thupi lanu likhale lapamwamba kwambiri kuti mukhale ndi mwayi wokhala ndi pakati, onjezerani masiku ofunikira awa ndi zochita za tsiku ndi tsiku kwa okonzekera anu chaka chomwe chisanatenge mimba. (Zogwirizana: Momwe Mpata Wotengera Kusintha kwa Mimba Nthawi Yanu Yonse)

Zomwe Muyenera Kuchita Chaka Chisanafike Mimba

Yezetsani thupi.

Mutha kuganiza kuti ob-gyn wanu ayenera kukhala woyamba kumva zamalingaliro anu oyembekezera, koma muyenera kukhazikitsa nthawi yoti mukakumane ndi dokotala wanu kuti mudziwe momwe thanzi lanu lingakhudzire momwe mungathere kutenga pakati ndikunyamula mwana mpaka nthawi yayitali. . Lembani mayeso a thupi m'chaka chomwe chisanafike mimba ndipo onetsetsani kuti mumalankhula ndi dokotala wanu zazitsulo zotsatirazi.

Kuthamanga kwa magazi: Momwemo, kuwerengera kwanu kwa magazi kuyenera kukhala kotsika kuposa 120/80. Matenda oopsa a m'malire (120-139 / 80-89) kapena kuthamanga kwa magazi (140/90) amakupangitsani kukhala ndi preeclampsia, matenda othamanga magazi omwe amatha kutsitsa magazi kupita kwa mwana wosabadwa ndikuwonjezera kubereka msanga; Ikhozanso kukulitsa zovuta za sitiroko, vuto la mtima, ndi matenda a impso. Ngati kuthamanga kwa magazi kukukwera, chepetsani sodium, onjezerani masewera olimbitsa thupi, kapena kumwa mankhwala (ambiri amakhala otetezeka, ngakhale nthawi yapakati). (BTW, zizindikiro zanu za PMS zitha kukuwuzani china chake chokhudza kuthamanga kwa magazi.)

Shuga wamagazi: Ngati muli ndi matenda a shuga, mbiri ya banja lanu la matendawa, kapena zinthu zina zowopsa monga kunenepa kwambiri kapena kusasamba pafupipafupi, pemphani kuyezetsa hemoglobin A1c - zikuwonetsa kuchuluka kwa shuga wanu m'miyezi itatu yapitayi. Daniel Potter, MD, wolemba mabuku a Daniel Potter, MD, anati: Zoyenera Kuchita Ngati Simungathe Kutenga Mimba. Kuchuluka kwa shuga m'magazi kumathandizanso kuti mukhale ndi matenda ashuga, omwe amakhudza azimayi 7 apakati.

Mankhwala: Moyo wanu-ndi mimba yanu-zimadalira chithandizo chamankhwala cha matenda ena monga mphumu, matenda a chithokomiro, shuga, ndi kuvutika maganizo. Koma mankhwala ena (kuphatikiza ziphuphu ndi mankhwala olanda) atha kubweretsa chiopsezo chachikulu kwa mwana wosabadwa. Mukamayesedwa, funsani dokotala ngati mankhwala anu atha kukhala olumikizidwa ndi zolepheretsa kubadwa komanso ngati pali njira zina zabwino zomwe mungatenge.

Katemera: Mukapeza chikuku, rubella (chikuku cha ku Germany), kapena nthomba mukakhala ndi pakati, muli pachiwopsezo chotaya padera komanso kupunduka, malinga ndi American College of Obstetricians and Gynecologists and Stanford Children's Health. Amayi ambiri aku America adalandira katemera ali achichepere (kapena atha kukhala ndi chitetezo chokwanira cha nkhuku chifukwa anali ndi matendawa ali mwana), koma ena mwa katemerawa amafunika kuwombera. (Inde, pali katemera ochepa omwe muyenera kukhala wamkulu.)

Yambani kuchepetsa nkhawa yanu.

Mukakhala pampanipani, thupi lanu limatulutsa adrenaline ndi cortisol kuti muwonjezere mphamvu, kuyang'ana, ndi kusinthasintha. Koma kupsinjika kwakukulu kwanthawi yayitali kumatha kupangitsa kuti msambo ukhale wosakhazikika ndipo, panthawi yomwe ali ndi pakati, ukhoza kukupangitsani kuti mukhale ndi vuto la kukhumudwa komanso kukhudza kukula kwa minyewa ya mwana, malinga ndi kafukufuku wofalitsidwa Mankhwala Obala.

Kafukufuku waku University of Michigan adapeza kuti amayi apakati omwe ali ndi milingo yayikulu ya cortisol anali ndi mwayi wopwetekedwa nthawi 2.7 kuposa azimayi omwe ali ndi milingo yabwinobwino. Kuphatikiza apo, "mahomoni opsinjika monga cortisol amatha kusokoneza kulumikizana pakati paubongo ndi thumba losunga mazira. of Medicine, adauzidwa kale SHAPE. Koma ngati muwona kupsinjika kukudziwonetsera mu zizindikiro za thupi, pangani kusintha kwa moyo kuti muchepetse kupsinjika maganizo tsopano. Chaka chimodzi musanakhale ndi pakati, khalani ndi chizolowezi chogona maola asanu ndi atatu usiku uliwonse ndikusaka njira zopumira. "Ngakhale zinthu zazing'ono, monga kupuma kwambiri kapena kujambula chithunzi chodekha, zimatha kusintha," akutero Dr. Gaudet. (Yesani mafutawa ochepetsa kupsinjika kuti mumvetsetse.)

Lembani nthawi yokumana ndi dokotala wanu wazachipatala.

Chaka chatha asanakhale ndi pakati, pitani kwa amayi anu kuti mukambirane za chiyembekezo chanu chokhudzana ndi mimba yanu. Onetsetsani kuti mukufunsa mafunso anu a ob-gyn okhudza kuthekera kwanu kokhala ndi pakati komanso njira zabwino zowonjezerera mwayi wanu. U.S. National Library of Medicine imalimbikitsa kufunsa dokotala wanu:

• Ndi liti pamene ndikumaliza kusamba nditenga mimba?
• Kodi ndiyenera kusiya kumwa mapiritsi mpaka liti ndisanatenge pakati? Nanga bwanji za njira zina zolerera?
• Kodi timafunikira kangati kuti tigonane bwino?
• Kodi tikufuna upangiri wa majini?

Muyeneranso kuyezetsa Pap smear ndi pelvic, kuti muwone ngati muli ndi khansa ndikuwona mavuto aliwonse ndi nyini, chiberekero, khomo pachibelekeropo, ndi thumba losunga mazira zomwe zingayambitse vuto lanu mukapanda kuchiritsidwa, malinga ndi Marichi wa Dimes. "Izi zitha kukhala zizindikilo zamavuto am'madzi omwe angayambitse kusabereka," akutero Dr. Potter. Musaiwale kupempha kuyezetsa kwathunthu kwa matenda opatsirana pogonana, chifukwa matenda opatsirana pogonana pa nthawi yomwe ali ndi pakati amatha kuyambitsa zovuta monga kubereka mwana asanakwane komanso kubadwa msanga, malinga ndi a Mayo Clinic. (Zomwe Ob-Gyns Amalakalaka Akazi Adziwa Zokhudza Kubereka Kwawo)

Thandizani wokondedwa wanu kuti akhale ndi thanzi labwino.

Kuti mukhale ndi pakati, thanzi la mnzanu ndilofunika kwambiri monga momwe mumafunira. Yambani powalimbikitsa kuti asiye zizolowezi zawo: Kusuta ndudu kumatha kupweteketsa mphamvu ya umuna ndi kuchuluka kwa umuna pomwe kumwa zakumwa zoledzeretsa kamodzi patsiku kumatha kukhudza umuna. Pofuna kuonetsetsa kuti umuna wawo ndi wathanzi komanso wosasunthika, afunseni kuti achotseko machubu otentha ndi malo osambira osambira, omwe amatha kutenthetsa ma cell a umuna ndikusokoneza ntchito ya umuna. Kuchepetsa thupi kumathandizanso kukulitsa vuto lanu lokhala ndi pakati, popeza kuwonjezeka kwa mapaundi 20 kumawonjezera chiopsezo cha mnzanu wosabereka ndi 10 peresenti.

Zoyenera Kuchita Miyezi Isanu ndi Imodzi Asanatenge Mimba

Sungani cheke ndi dokotala wanu wa mano.

Mano anu mwina sakhala patsogolo panu pamene mukuyesera kutenga pakati, koma thanzi la azungu anu angakhudze kwambiri kuposa mpweya wanu. Pafupifupi 50 peresenti ya achikulire osachepera zaka 30 ali ndi matenda amtundu wina, malinga ndi Centers for Disease Control and Prevention (CDC), koma "mwa amayi apakati, ali pafupi ndi 100%," akutero Karla Damus, Ph.D ., wofufuza wamkulu wothandizana ndi March of Dimes. Kusintha kwa mahomoni kumapangitsa mkamwa kukhala wochereza pakukula kwa bakiteriya, ndipo matenda oopsa a chingamu amatha kutulutsa mabakiteriya m'magazi omwe amapita kuchiberekero ndikuyambitsa matenda omwe angapangitse kuti pakhale mimba, chifukwa chake kuyezetsa kwa mano kumakhala kofunika kwambiri chaka chomwe chisanachitike mimba.

American Academy of Periodontology imaganiza kuti azimayi omwe ali ndi matenda a periodontal amakhala ndi mwayi wopitilira kasanu ndi kawiri kapena mwana wochepa-wobadwa. "Sitikudziwa momwe matenda a chingamu amakhudzira zotsatira za mimba," akutero. Damus. "Koma tikudziwa kuti ukhondo wabwino wam'kamwa komanso kuwunika pafupipafupi ndizofunikira."

Pitirizani kulemera bwino.

12 peresenti ya matenda onse osabereka ndi chifukwa cha amayi omwe amalemera kwambiri kapena ochulukirapo, malinga ndi American Society of Reproductive Medicine. Chifukwa chiyani? Amayi omwe ali ndi mafuta ochepa mthupi sangatulutse estrogen yokwanira, ndikupangitsa kuti ziwalo zoberekera ziime, pomwe azimayi omwe ali ndi mafuta ochulukirapo amatulutsa estrogen yambiri, yomwe ingalepheretse mazira kutulutsa mazira. Kulemera ndi kulemera kukhoza kukulitsa mwayi wanu woyembekezera komanso kuchepetsa chiopsezo cha zovuta pa nthawi ya mimba.

Zoyenera Kuchita Miyezi Itatu Asanatenge Mimba

Khalani ndi chakudya chopatsa thanzi.

Yambani kusankha zakudya zopatsa thanzi zomwe zimapangitsa kuti thupi lanu likhale lolimba komanso kuti likhale ndi mphamvu yokwanira mahomoni, monga chakudya chambiri (monga zipatso, ndiwo zamasamba, ndi mbewu zonse), zomwe zimakhala ndi ulusi womwe umachedwetsa kugaya chakudya ndikukhazikika m'magazi anu. Mapuloteni amathandizanso kupanga mphuno yathanzi—chiwalo chatsopanocho chimapezeka m’chiberekero cha munthu woyembekezera kuti chipereke chakudya ndi mpweya kwa mwana wosabadwayo—ndiponso amapanga maselo ofiira a m’magazi, ndipo gwero limodzi lalikulu la mapuloteni, nsomba, lilinso ndi omega-3 wochuluka. mafuta zidulo, amene angathandize tsogolo mwana wanu ubongo ndi mantha dongosolo.

Ganizani musanamwe.

Pepani, mimosas ya brunch imayenera kudikirira. “Mowa umapangitsa mwana wanu wam’tsogolo kukhala ndi chiwopsezo chokhala ndi chilema m’thupi ndi m’maganizo, kotero kuti musiye kumwa pamene mukuyesera kukhala ndi pakati,” akutero Mary Jane Minkin, M.D., pulofesa wa zachikazi ndi zachikazi pa Yale School of Medicine. Izi zisanachitike, galasi lanthawi zonse siliyenera kuvulaza mimba yomwe imakhalapo, ngakhale awiri kapena kuposerapo-tsiku ndi nkhani yosiyana. Kumwa mowa mwauchidakwa kumawonjezera kuchuluka kwa estrogen, komwe kumatha kubweretsa kusamba kosazolowereka ndikuwononga folic acid m'thupi lanu - michere yomwe imathandiza kupewa zilema zazikulu kubadwa kwa mwana ndi msana.

Chepetsani kumwa caffeine.

Amayi oyembekezera amatha kupita padera ngati iwo ndi anzawo amamwa zakumwa zopitilira khofi zopitilira ziwiri tsiku lililonse m'masabata oyambira kutenga pakati, malinga ndi kafukufuku wa 2016 ofufuza a National Institutes of Health. Komabe, kubereka kwachikazi sikuwoneka kuti kumakhudzidwa ndi kumwa tiyi kapena khofi m'munsi mwa mamiligalamu 200 patsiku, chifukwa chake lingalirani kumwa makapu amodzi kapena awiri kapena asanu ndi atatu a khofi tsiku lililonse, malinga ndi Mayo Clinic. Ngati ndinu katswiri wa espresso gal, mungafunike kuchepetsapo tsopano: Kusiya caffeine kungayambitse mutu ndi nseru, zomwe zimangowonjezera matenda am'mawa.

Ganizirani kusankha zakudya zamagulu.

Poizoni wina wazachilengedwe amatha kukhala m'thupi mwanu ndikuwononga mwana wanu akukula, atero Dr. Potter. "Pofuna kupewa mankhwala ophera tizilombo, gulani chakudya chamagulu kapena onetsetsani kuti mwatsuka zipatso ndi ndiwo zamasamba ndi sopo wofatsa." Kulowetsa zosungunulira, utoto, ndi zotsuka m'nyumba zawonetsedwanso kuti zimayambitsa zolakwika zobereka ndikuwonjezera chiopsezo chotenga padera, choncho onetsetsani kuti nyumba yanu ndi malo anu antchito ali ndi mpweya wabwino.

Zoyenera Kuchita Mwezi Umodzi Musanatenge Mimba

Yambani kumwa mavitamini oyembekezera.

Mwa mavitamini onse muyenera kukhala ndi pakati, wathanzi, folic acid ndikofunikira kwambiri. Chakudyacho ndichofunikira pothandiza kupewa zotupa za neural-zopindika zazikulu pakubadwa kwa ubongo wa mwana ndi msana. CDC imalimbikitsa kuti amayi omwe akuyesera kutenga pakati adya 4,000 mcg ya folic acid tsiku lililonse mwezi umodzi asanakhale ndi pakati komanso miyezi itatu yoyambira.

Muyeneranso kulingalira kutenga chitsulo chowonjezerapo kuti thupi lanu likhale ndi pakati. Kafukufuku wapeza kuti makanda omwe alibe iron amakula pang'onopang'ono ndipo amawonetsa kusokonezeka kwa ubongo, koma kafukufuku wa 2011 wochitidwa ndi yunivesite ya Rochester anasonyeza kuti nthawi yovuta kwambiri ya iron imayamba masabata angapo asanatenge mimba ndipo imapitirira mu trimester yoyamba.

Onaninso za