Chifukwa Chake Mphamvu Zamagetsi Anu Panthawi Yoyembekezera-ndi Momwe Mungabwezeretsere

Zamkati

• 1. Osadzikakamiza * nawonso * mwamphamvu, koma motsimikiza pitilizani kuchita zolimbitsa thupi.
• 2. Patsani chilakolako chanu chogona.
• 3. Zakudya zozizilitsa kukhosi pafupipafupi pazakudya zosavuta kudya, zopatsa mphamvu.
• 4. Lembani mapuloteni opangidwa ndi zomera.
• 5. Ganizirani za vitamini B6.
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Ngati ndinu mayi woyembekezera, mukhoza *mwina* kugwirizana ndi izi: Tsiku lina, kutopa kumakukhudzani kwambiri. Ndipo sindiwo wotopa nthawi zonse womwe mumamva mutakhala tsiku lonse. Zimangotuluka modzidzimutsa, ndipo sizimamveka-chilichonse ngati izo, sizingathe-kuzipanga-kudutsa-tsiku ngati kutopa. Koma ngakhale zikhoza kununkha (ndi kupanga kupita kuntchito kapena kusamalira ana ena kukhala kovuta kwambiri), dziwani kuti kutopa n'kwachibadwa.

"Kutopa, komanso nseru ndi kufooka kwamalingaliro, ndizo madandaulo atatu omwe amapezeka kwambiri akakhala ndi pakati," akutero Jenna Flanagan. MD, ob-gyn ku Beth Israel Deaconess Medical Center ku Boston. Kafukufuku wina wofalitsidwa m'magazini PLOS One adapeza kuti 44% ya azimayi amadzimva kuti ali ndi mpweya wokwanira m'miyezi yoyambirira. (Kungoti muteteze zinthu, onetsetsani kuti mwatchula kutopa kwanu kwa ob-gyn wanu. Nthawi zina, kutopa kungakhale chizindikiro cha zinthu zina, monga kuchepa kwa magazi.)

Mutha kuimba mlandu kuti mwatopa kwambiri pazosintha zonse, zomwe zoyambirira zimakhala mahomoni. Hormone imodzi makamaka, progesterone, yomwe imakwera panthawi yonse ya mimba, imatha kuchepetsa shuga m'magazi, kuchepetsa kuthamanga kwa magazi, ndi kuyambitsa kugona, akufotokoza Dr. Flanagan. (Zokhudzana: Gulani Chilichonse Chomwe Chidandipeza Kupyolera M'mitatu Yanga Yoyamba Ya Mimba)

Kumverera mseru-chizindikiro china chokongola cha trimester yoyamba! -ndi malingaliro, kuphatikiza ndi vuto la kugona kumatha kukulitsa kutopa kwambiri, akutero Frederick Friedman, Jr., MD, director of obstetrics, gynecology, and reproductive services pa Mount Sinai Health System mu New York.

Ndiye pali zonse kupanga moyo chinthu. "Kuti apititse patsogolo kukula kwa mwana, zochita za amayi zimatha kuchepa," akutero. Kupatula apo, kupanga minofu yatsopano ndi moyo m'chibelekero chanu si chinthu chophweka ndipo kungawononge mphamvu zanu.

Nkhani yabwino? Kutopa kumafika pachimake m'nthawi ya trimester yoyamba pomwe thupi lanu limasintha (mwina kwanthawi yoyamba), akutero Dr. Flanagan. Ndipo ngakhale simukugwira ntchito mwachangu mwachizolowezi kungakhale kokhumudwitsa, pali njira zothetsera kutopa. Apa, zomwe ob-gyns zikusonyeza.

1. Osadzikakamiza * nawonso * mwamphamvu, koma motsimikiza pitilizani kuchita zolimbitsa thupi.

Ngati mwatopa kwambiri, thupi lanu likuyesera kukuuzani chinachake-mwinamwake kuti ndi nthawi yoti mupumule. Chifukwa chake, choyambirira, musachite mopitirira malire.

Izi zati, ngati mumazolowera makalasi a Spin tsiku lililonse kapena maulendo ataliatali ndikusiya mwadzidzidzi chizolowezi chanu chochita masewera olimbitsa thupi, zitha kupangitsa kuti mphamvu zanu zonse zitsike, ndipo mutha kuwona kuti kukhumudwa kwanu kukutsika chifukwa cha kusintha kwa endorphin. milingo, akutero Dr. Friedman. "Ndikofunika kukhalabe achangu mukakhala ndi pakati ngati mwazolowera," akutero. (Zogwirizana: Njira 4 Zomwe Muyenera Kusinthira Kulimbitsa Thupi Mukakhala Ndi Pakati)

Zinthu zingapo zomwe muyenera kukumbukira: Pamene mwana ali m'njira, kugunda kwa mtima wanu kudzakhala kokwera kuposa nthawi zonse, zomwe zikutanthauza kuti mudzamva zotsatira za masewera olimbitsa thupi (mukutha kupuma, kutuluka thukuta) mwamsanga komanso kuchokera pansi. mphamvu. Izi zidzapitirira pamene mwana wanu akukula, nayenso. (Kugwira ntchito ndi pakati ndikofanana kwambiri ndi kuchita chilichonse ndi thumba lolemera.)

Izi ndikuti mutha kupita kumakalasi anu a Spin kapena kukathamanga, koma mungoyenera kutsitsa kukana kapena kuchepetsa mileage yanu. Ponena za maphunziro a mphamvu, Dr. Friedman akusonyeza kuti kuchepetsa thupi ndi kuonjezera ma reps. Mwamwayi, kafukufuku apeza kuti ngakhale kuchita masewera olimbitsa thupi pang'ono mpaka pang'ono kumatha kuthetsa kutopa ndikuwonjezera mphamvu pathupi.

2. Patsani chilakolako chanu chogona.

Nayi mbali ina ya ndalamayi: Ngati mukulakalaka bedi lanu kapena mukumva zikope zanu zikutsekeka, ndibwino kuti mupange nthawi yotseka, akutero Dr. Friedman. Ndipotu, National Institutes of Health inanena kuti amayi oyembekezera angafunike kugona kwa maola angapo usiku uliwonse kapena kungogona pang'ono masana. Yang'anani ngati kuthandiza mwana wanu: "Simukufuna kuchita chilichonse chomwe chimakupanikizani kuthupi," akutero (monga kusowa tulo). "Kupumula kumatha kuthandiza kupititsa patsogolo magazi m'mimba."

3. Zakudya zozizilitsa kukhosi pafupipafupi pazakudya zosavuta kudya, zopatsa mphamvu.

Ngati ndinu chakudya cham'mawa, chamasana, ndi chakudya chamadzulo, ganizirani kudya zakudya zing'onozing'ono, kawirikawiri, akutero Dr. Friedman. Ngakhale simukufuna *, kusunga m'mimba mwanu kungathandize kupewa nseru. Ndipo mwina ndi bwino physiologically ndi kwa milingo mphamvu kuposa chakudya seti atatu, kukuthandizani kupewa kusinthasintha misinkhu shuga amene akhoza kusokoneza ndi mphamvu, iye anati.

"Kukula kwa m'mimba kumakanikizidwanso ndi mwana akukankhira, choncho, ndi bwino kudya zokhwasula-khwasula zinayi kapena zisanu patsiku kusiyana ndi kuyesa kuziyika zonse muzakudya zazikulu," akuwonjezera Dana Hunnes, Ph. .D., RD, katswiri wazakudya ku Ronald Reagan UCLA Medical Center.

Mseru kwambiri? Mphamvu zimatha kubwera ngati zakudya zokoma pamimba: chinanazi, zipatso, mbewu zonse, hummus, osesa tirigu wonse, komanso masamba osakhala a gassy monga zukini, atero Hunnes.

4. Lembani mapuloteni opangidwa ndi zomera.

Mutha kukhala mukung'ung'udza ndi ma bagels kapena kumverera ngati mutha kungotupitsa m'mimba. Koma ngati mungathe, mapuloteni amakupatsani mphamvu zambiri kuposa ma carbs, atero Dr. Friedman. Zosankha zokhazikitsidwa pazomera ndizochita zanu zabwino kwambiri komanso zathanzi, akuti Hunnes. Yesetsani kusankha mapuloteni omwe samanunkhiza (mazira a buh-bye owiritsa) ngati mukudwala m'mimba. M'malo mwake, pitani ku chiponde, hummus, kapena avocado. (Zokhudzana: 5 Zovuta Zaumoyo Zaumoyo Zomwe Zitha Kutuluka Mimba)

5. Ganizirani za vitamini B6.

Mukumva ngati nseru ndi chomwe chikukuwonongerani? Tengani vitamini B6. American Congress of Obstetrics and Gynecology (ACOG) imalimbikitsa 10 mpaka 25 mg wa vitamini katatu kapena kanayi patsiku kuti muchepetse mseru komanso kusanza mukakhala ndi pakati (china chomwe chingathe kuwononga mphamvu yanu). Vitamini imathandizanso kukulitsa malingaliro anu ndi kugona. Onetsetsani kuti mukugwira pansi ndi ob-gyn musanayambe zowonjezera.

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