Kodi Kuthamanga Ngakhale Mayi Ali Wotetezeka?

Zamkati

• Kodi ndizotheka kuthamanga panthawi yapakati?
• Bwanji ngati simunali othamanga musanakhale ndi pakati? Kodi mungayambe kuthamanga tsopano?
• Ubwino wokhala wathanzi panthawi yapakati
• Kodi kuopsa kothamanga nthawi yapakati ndi kotani?
• Malangizo othamanga bwino muli ndi pakati
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kukhala wokangalika panthawi yoyembekezera kumatha kukulitsa mphamvu, kusintha malingaliro, ndikuchepetsa chiopsezo chokhala ndi pakati. Koma mukamaganiza za njira zosiyanasiyana zolimbitsira thupi, mwina mungadabwe kuti, Kodi ndizotheka kuthamanga panthawi yapakati?

Kuthamanga ndikulimbitsa thupi kwambiri, motero mwachibadwa, mwina mungakhale wokaikira kuti mupitirize kuchita izi mukakhala ndi pakati. Nkhani yabwino ndiyakuti simuyenera kupachika nsapato zanu - osatinso. Koma musanafike pamiyala, izi ndi zomwe muyenera kudziwa zokhudza kuthamanga mukakhala ndi pakati.

Kodi ndizotheka kuthamanga panthawi yapakati?

Anzathu ndi achibale omwe angatichitire zabwino akhoza kuchenjeza za kuthamanga. Ena atha kukayikira ngati kuchuluka kwamphamvu kungayambitse ntchito yoyambirira, kapena kuyipitsitsa, kuyambitsa zovuta zamimba. Ndipo ngati mumadyetsedwa nthawi zonse mantha awa kapena kufunsidwa ndi ena, mutha kulakwitsa ndikusiyanso kuthamanga.

Ngakhale malangizowo ndi nkhawa zimachokera pamalo abwino, chowonadi ndichakuti, kuthamanga nthawi zambiri kumakhala kotetezeka panthawi yapakati.

Kuthamanga sikungayambitse kupita padera kapena kuvulaza mwana wanu. Chifukwa chake ngati mukadakhala othamanga asanakhale ndi pakati, kupitiriza dongosolo lanu ndibwino kwambiri. Izi zati, mungafunike kusamala, zomwe tidzalowemo, ndipo muyenera kumvera thupi lanu.

Palibe amene angakane kuti mimba idzakhala nayo ena zimakhudza nthawi yanu yochita masewera olimbitsa thupi. Mungafunike kuthamanga pang'onopang'ono kapena kusintha momwe mumathamangira, koma simukuyenera kuyimilira.

Bwanji ngati simunali othamanga musanakhale ndi pakati? Kodi mungayambe kuthamanga tsopano?

Ngati simunachite masewera olimbitsa thupi musanakhale ndi pakati, kuphatikiza zochitika zina zolimbitsa thupi m'zochita zanu zatsiku ndi tsiku kungakupatseni phindu. Komabe, mimba si nthawi yoti tichite kuyamba kuthamanga.

Thupi lanu likugwira ntchito molimbika kale ndikusintha kosiyanasiyana. Kuyamba kulimbitsa thupi kwambiri kumawonjezera kupsinjika kwakuthupi, zomwe sizabwino.

M'malo mwake, sankhani zolimbitsa thupi zopepuka, monga zoziziritsa kukhosi, kuyenda, yoga, kapena kugwiritsa ntchito chopukutira kapena elliptical motsika kwambiri. Kuti mukhale ndi chizolowezi, yambani pang'onopang'ono ndipo pang'onopang'ono lonjezerani kutalika ndi kulimba kwa kulimbitsa thupi kwanu. Mwachitsanzo, muziyenda mphindi 5 patsiku, kenako onjezerani mpaka mphindi 10, mphindi 20, ndi mphindi 30.

Ubwino wokhala wathanzi panthawi yapakati

Tiyeni tikhale owona mtima, kutenga pakati - ngakhale chokumana nacho chokongola - kumatha kuwononga thupi lanu. Mutha kuthana ndi kutopa, mimba ya ubongo, kusinthasintha kwamaganizidwe, komanso mwachilengedwe, kunenepa. Komabe, kukhalabe okangalika panthawi yoyembekezera kumatha kusintha momwe mumamvera - mwakuthupi komanso kwamaganizidwe.

Malinga ndi American College of Obstetricians and Gynecologists (ACOG), amayi apakati amayenera kuchita masewera olimbitsa thupi kwa mphindi 150 mlungu uliwonse. Izi ndizolimbitsa thupi zomwe zimakweza kugunda kwa mtima wanu ndikupangitsa kutuluka thukuta, kuphatikiza kuthamanga.

Ngati mumachita masewera olimbitsa thupi musanakhale ndi pakati, kukhalabe olimba sikuyenera kubweretsa zovuta zambiri (mukudziwa, kupatula matenda am'mawa, kutopa, ndi zopweteka ndi zowawa). Mungoyenera kusintha zomwe mukuyembekezera komanso kuchuluka kwa kulimbitsa thupi kwanu panjira.

Ngati mutha kuchita masewera olimbitsa thupi kwa mphindi 30 masiku asanu pasabata, mudzakumana ndi malingaliro amphindi 150. Zili bwino kugwiritsa ntchito nthawi ino kuthamanga, koma mutha kupanganso muzinthu zina, monga kusambira, yoga, kapena kuyenda.

Kugwira ntchito nthawi yapakati kumachepetsa kudzimbidwa, kupweteka msana, kutopa, komanso kulimbikitsa kulemera kwabwino. Zimachepetsanso chiopsezo cha matenda ashuga komanso preeclampsia.

Ndipo tisaiwale, kuchita masewera olimbitsa thupi kumawonjezera kupanga kwa thupi ma endorphin. Awa ndi mahomoni abwino omwe amatha kukweza malingaliro anu. Kuchita masewera olimbitsa thupi panthawi yapakati ndi kupambana. Ikhoza kukuthandizani kuti mukhale ndi thanzi labwino komanso labwino.

Kodi kuopsa kothamanga nthawi yapakati ndi kotani?

Ngakhale kuthamanga ndi njira yabwino kwambiri yolimbikirira panthawi yoyembekezera, mutha kukumana ndi zovuta zina.

Mimba imasintha thupi lanu, kotero mutha kuthana ndi kusintha kwa mphamvu yanu yokoka ndikuwongolera pamene mimba yanu ikukula. Izi zitha kukuikani pachiwopsezo chokugwa, makamaka ngati mukuyenda m'njira zosafanana. Pofuna kupewa ngozi, mungafune kuthamanga pamiyala, monga pamseu kapena njanji kusukulu yakomweko. Kuthamanga pamalo athyathyathya kumakhalanso kosavuta pamagulu anu, zomwe zimapangitsa kukhala kosangalatsa, kosangalatsa.

Mimba yanu ikamakula mu trimester yanu yachiwiri ndi yachitatu, mayendedwe abwinonso amathanso kukhala osangalatsa. Komabe, kuvala gulu lothandizira pamimba kumatha kuchepetsa kusunthaku.

Komanso, onetsetsani kuti mafupa ndi mitsempha yanu imamasuka kwambiri panthawi yoyembekezera. Izi ndichifukwa choti thupi lanu limatulutsa timadzi tomwe timatulutsira m'mitsempha mwanu pokonzekera kubereka. Hormone iyi imabwezeretsanso mitsempha ndi malo am'magulu ena amthupi, nawonso, kukuikani pachiwopsezo chovulala. Ndibwino kuyamba pang'onopang'ono ndikupewa kulimbitsa thupi komwe kumabweretsa mavuto.

Ndizabwino kwathunthu kuti musinthe machitidwe anu. Mukamayandikira tsiku lanu loyenera, mwina simungathe kuthamanga mpaka kutali, motalika, kapena mwachangu.

Malingana ndi momwe zinthu zilili, nthawi ina yomwe muli ndi pakati, mungafunikire kusiya zonse - mpaka mutabereka. Zizindikiro zomwe muyenera kusiya kuyendetsa (ndikulankhula ndi OB-GYN) zimaphatikizapo kupweteka mutu, kupweteka pachifuwa, kufooka kwa minofu, kutuluka magazi kumaliseche, kupweteka kwa ng'ombe, kapena kutuluka kwa amniotic fluid.

Malangizo othamanga bwino muli ndi pakati

Nawa maupangiri angapo kuti kuthamanga ndi kosavuta komanso kotetezeka mukakhala ndi pakati.

• Gulani nsapato zabwino zothamanga. Nsapato zanu zothamanga ziyenera kukwana bwino ndikuthandizira ma bondo anu ndi zipilala. Izi zimapangitsa kuti mapazi anu akhale okhazikika ndikupewa kugwa ndi kuvulala. Kusintha kwa thupi panthawi yoyembekezera kungatanthauze kuti mufunika nsapato zatsopano nthawi ina.

• Valani masewera olimbitsa thupi. Mabere anu amatha kukula panthawi yomwe ali ndi pakati, zomwe zimatha kuyambitsa mavuto. Gwiritsani ntchito masewera olimbitsa thupi abwino kuti muthandize kupewa kupweteka kwa m'mawere mukamathamanga.

• Valani gulu lothandizira pamimba. Maguluwa amathandiza kukhazikika m'mimba yomwe ikukula, yomwe imatha kuchepetsa kupweteka kapena kusapeza bwino komwe kumayambitsidwa ndi mimba yoluma. Magulu othandizira amathandizanso kuchepetsa kuthamanga kwa m'chiuno ndikuthandizira kukonza mayendedwe.

• Sungani hydrated. Imwani madzi ambiri musanalowe, nthawi, komanso pambuyo pochita masewera olimbitsa thupi kuti mupewe kuchepa kwa madzi m'thupi komanso kutentha kwambiri. Muthanso kupewa kutentha kwambiri povala zovala zopanda pake komanso kuchita masewera olimbitsa thupi m'nyumba kutentha kapena kotentha.

• Mverani thupi lanu. Kuchita masewera olimbitsa thupi ndikofunikira panthawi yapakati, koma osapitirira. Ngati mukumva kutopa kwambiri kapena kutopa mopitirira muyeso, ndibwino kudumpha kapena kufupikitsa masewera olimbitsa thupi. Ngati kuthamanga kumakhala kovuta, yendani m'malo mwake.

• Phatikizani kuphunzitsa mphamvu. Popeza mumakonda kuvulala minofu ndi ziwalo, phatikizani zolimbitsa thupi zolimbitsa minofu ndi malo olumikizirana. Zochitazi zimaphatikizapo mapapu, squats, ndi kunyamula mopepuka.

• Thamangani m'dera lomwe muli mabafa. Pamene mwana wanu akukula, kulemera kwake kumatha kuyika kupanikizika kwanu pa chikhodzodzo, kutanthauza kuti muyenera kukodza pafupipafupi. Mapu a mseu woyenda pafupi ndi nyumba, kapena malo okhala ndi zimbudzi za anthu onse.

• Idyani chakudya chopatsa thanzi. Thupi lanu limafunikira ma calories owonjezera mukamachita masewera olimbitsa thupi mukakhala ndi pakati. Kuti mukhale ndi mphamvu zambiri panthawi yopuma, khalani ndi chotupitsa musanachite masewera olimbitsa thupi, monga chipatso kapena chotupitsa ndi batala wa nati. Idyani zakudya zokhala ndi madzi ambiri kuti muthane ndi madzi. Komanso, perekani mafuta mukamalimbikira kulimbitsa thupi ndi chakudya chimodzi kapena ziwiri zama carbohydrate ndi mapuloteni komanso mafuta amodzi athanzi.

Tengera kwina

Kuthamanga - ndi kuchita masewero olimbitsa thupi - nthawi yapakati kumatha kupindulitsa thanzi lanu komanso thanzi lanu. Ikhoza kuchepetsa kupweteka kwa msana, kuchepetsa kudzimbidwa, kusintha kusinthasintha kwa malingaliro, komanso kukuthandizani kuti mukhale ndi pakati.

Pamene mukuyenda bwino mumimba yanu, komabe, kuthamanga kapena kuchita masewera olimbitsa thupi kumatha kukhala kovuta kwambiri. Ngakhale mutakhala kuti simukuyenda mofanana, kuchita masewera olimbitsa thupi kuli bwino kuposa kulibe. Chifukwa chake m'malo mongothamanga kapena kuthamanga, lingalirani kuyenda, kusambira, kapena zochitika zina zopepuka kwa mphindi zosachepera 30 masiku asanu pasabata.