Mfundo Zatsopano Za Moyo: Ndondomeko Yotetezera Chiberekero Chanu

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Kafukufuku akuwonetsa kuti mkazi aliyense ayenera kuchitapo kanthu lero kuti ateteze kubereka kwake, kaya ali ndi ana muubongo tsopano kapena sangaganize kukhala mayi kwakanthawi (kapena ayi). Ndondomeko iyi ndi gawo limodzi sikungokuthandizani kuti mukhale ndi banja labwino, ikuthandizani kukhala olimba komanso oyenera zaka zikubwerazi.

Zomwe mkazi aliyense ayenera kuchita tsopano

Inde, kubereka kumachepa ndi ukalamba, koma moyo wanu komanso malo okhala zimakhudza kwambiri momwe mungatengere mimba. "Ngati mumayesetsa kuteteza mtima wanu ndi ubongo wanu, mukutchinjiriza thanzi lanu la ubereki. Ndi bonasi yabwino," akutero Pamela Madsen, woyambitsa komanso mkulu wa bungwe la American Fertility Association ku New York. "Timazitcha 'Makhalidwe Abwino a Anthu Abwino ndi Okhwima.' "Mutha kudabwitsidwa ndi njira zingapo zomwe zikulembedwera kale kuti mukhale athanzi.

Fikirani kulemera koyenera

Ngati muli ndi mapaundi owonjezera, mumakhala ndi chiopsezo chowonjezeka cha matenda ashuga, matenda oopsa, komanso matenda am'mitsempha ya mtima; kuonda kungakuthandizeni kukhala ndi thanzi labwino komanso kuti muzitha kutenga pakati. Thupi la thupi (BMI) la 18.5 mpaka 24.9, chizindikiro chabwino kwambiri cha kulemera kwa thanzi, ndilobwino kwambiri pa chonde. (Weretsani yanu pa shape.com/tools.) Kafukufuku waposachedwapa wofalitsidwa m'magazini Kubereka Anthu anapeza kuti pamene mkazi amalemera kwambiri pakati pa mimba, m'pamenenso amatenga nthawi yaitali kuti atenge mimba. Kulemera kwambiri kapena kunenepa kwambiri kumatha kupangitsa kuti mahomoni anu asamayende bwino-komanso kuchepa kwa estrogen, mahomoni ofunikira ovulation, kumachepetsa zovuta zakutenga mimba. Mukakhala ndi pakati, kulemera kopanda thanzi kumapangitsanso kunyamula mwana kukhala kovuta-komanso koopsa. "Pali mgwirizano pakati pa mliri wa kunenepa kwambiri komanso kukwera kwa zovuta zakutenga mdziko muno, monga matenda a shuga, kuthamanga kwa magazi, komanso kugwira ntchito kwa nthawi yayitali," atero a Mary Jane Minkin, MD, pulofesa wazachipatala komanso azachipatala ku Yale University School wa Medicine. Kumbali inayi, thupi la mayi wonenepa kwambiri silimakhala lokonzeka kuthana ndi zovuta zina zowonjezera za mimba.

Pangani masewera olimbitsa thupi kukhala oyamba

Masiku ano, ochepera 14 peresenti ya azimayi aku America amakhala ndi mphindi 30 nthawi zambiri pa sabata, malinga ndi kafukufuku waposachedwa m'magaziniyi. Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi; Akatenga pathupi, chiwerengerocho chatsika kufika pa 6 peresenti. "Nthawi yabwino yoyambira masewera olimbitsa thupi ndi ino, musanakhale ndi pakati," akutero Minkin. Mwanjira imeneyi, mukakhala ndi pakati, mudzakhala kale ndi chizolowezi. Cardio wokhazikika panthawi yoyembekezera imatha kuthandiza kuthana ndi matenda am'mawa ndikuchepetsa kusungidwa kwa madzi, kukokana kwamiyendo, komanso kunenepa kwambiri komanso kukulitsa mphamvu komanso kupirira. "Mu trimester yanu yachiwiri, mtima wanu udzakhala ukugwira ntchito molimbika pafupifupi 50 peresenti kuposa momwe ulili tsopano," akutero Minkin. "Maonekedwe abwinoko omwe umakhala nawo usanatengere pathupi, ndipamenenso umadzimvera panjira." Yambani ndi cholinga chenicheni, monga kuyenda masiku angapo nthawi yopuma.

Lambulani mpweya

Kusuta ndudu zisanu ndi chimodzi kapena khumi zokha patsiku kumachepetsa mwayi wanu wokhala ndi pakati mwezi uliwonse ndi 15%, malinga ndi kafukufuku amene adachitika mu American Journal of Epidemiology. Mankhwala 4,000 kuphatikiza kuphatikiza mu utsi wa ndudu atsimikiziridwa kuti amachepetsa estrogen. "Kusuta kumawonekeranso kuti kumachepetsa kuchuluka kwa kuchuluka kwa mazira azimayi, kutanthauza kuti kumathandizira kuthamanga kwachilengedwe kwa mazira komwe kumachitika azimayi akamakula," akutero a Daniel Potter, M.D., wolemba Zoyenera Kuchita Ngati Simungathe Kutenga Mimba.

Siyani musanatenge pathupi ndipo mudzatha kupezerapo mwayi pa zinthu zomwe zili m'malo mwa chikonga pamsika (monga chigamba kapena chingamu cha nikotini); amatulutsa chikonga chochepa m’magazi, n’chifukwa chake amayi oyembekezera kapena oyamwitsa sayenera kuzigwiritsa ntchito. Dzipatseni nthawi kuti muzolowere moyo wopanda ndudu ndipo simudzabwereranso mukakhala ndi pakati. Kusuta fodya panthawi yapakati kumabweretsa ana 20 mpaka 30 peresenti ya ana obadwa mopepuka komanso pafupifupi 10 peresenti ya ana omwalira, malinga ndi U.S. Surgeon General.

Osasuta akuyeneranso kuchitapo kanthu kuti achepetse kukhudzidwa kwawo ndi zinthu zomwe zidagwiritsidwa ntchito kale - zitha kupangitsa kuti mapapu asagwire bwino ntchito mwa mwana yemwe akukula m'mimba komanso wobadwa wochepa thupi. Ndipo mukamabereka, mwana amene wakhudzidwa ndi utsi wa ndudu amakhala pachiopsezo chachikulu cha matenda a m’makutu, ziwengo, ndi matenda a m’mwamba.

Tengani multivitamin tsiku lililonse

"Ngakhale amayi omwe amadya zakudya zopatsa thanzi sapeza zakudya zokwanira nthawi zonse kuti akhale ndi pakati," akutero Potter. "Chowonjezera cha vitamini-mchere chimakuthandizani kuphimba maziko anu onse." Iron, makamaka, ikuwoneka kuti imathandizira kubereka: Kafukufuku waposachedwa wa azimayi opitilira 18,000 omwe adasindikizidwa mu nyuzipepala ya Obstetrics & Gynecology adapeza kuti amayi omwe amamwa mankhwala owonjezera a iron adachepetsa mwayi wawo wosabereka ndi 40 peresenti. Potter akukulangizani kuti musankhe mitundu yambiri yokhala ndi iron makamaka ngati mumakonda zamasamba kapena simudya nyama yofiira kwambiri.

Chakudya china chofunika kwambiri, kupatsidwa folic acid, sichidzakulitsa mwayi wanu woyembekezera, koma vitamini B idzachepetsa kwambiri chiopsezo cha mwana yemwe akukula kukhala ndi neuraltube zilema-nthawi zambiri zilema zakupha za ubongo ndi msana monga anencephaly kapena spina bifida. Kutenga folic acid tsopano ndikofunikira chifukwa machitidwewa amakula m'masabata angapo atangotenga pakati - azimayi ambiri asanazindikire kuti ali ndi pakati- ndipo ngati muli ndi vuto likhoza kuwononga zosasinthika. Akatswiri amalangiza kuti muyambe kumwa ma micrograms 400 a folic acid tsiku lililonse kwa miyezi inayi musanakhale ndi pakati.

Yesetsani kugonana motetezeka

Kugwiritsa ntchito kondomu nthawi zonse pogonana kudzakuthandizani kupewa kutenga mimba mosafunikira ndikuchepetsa kwambiri chiopsezo chotenga matenda opatsirana pogonana omwe angawononge thanzi lanu lakubereka. "Matenda ngati chlamydia ndi chinzonono amatha kuwononga machubu anu ndikupangitsa kuti kubereka kukhale kovuta. Amakhala ndi zisonyezo zochepa ndipo nthawi zambiri samadziwika kwa zaka zambiri," akutero a Tommaso Falcone, M.D., wapampando wa dipatimenti ya zamankhwala azachipatala ku Cleveland Clinic. "Amayi ambiri amangolekerera kupweteka kwa m'mimba kapena nthawi zovuta ndipo amaphunzira pambuyo pake kuti analidi zizindikiro za matenda opatsirana pogonana komanso kuti adzavutika kutenga mimba." Mapiritsi, chigamba, ndi njira zina zolerera za mahomoni sizimakutetezani ku matenda opatsirana pogonana, koma zingakutetezeni ku matenda otupa m’chiuno (PID), zotupa za m’chiberekero, ndi khansa ya m’chiberekero ndi yamchiberekero, imene ingasokoneze kutenga pakati.

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