Kulemera Koyamba pa Trimester: Zomwe Muyenera Kuyembekezera

Zamkati

• Kodi ndilemera bwanji m'miyezi itatu yoyambirira?
• Osadandaula kwambiri ngati simukupeza mu trimester yoyamba
• Ngozi zomwe zimadza ndikulemera kwambiri kuposa momwe dokotala akuvomerezera
• Kudya ma calories owonjezera panthawi yoyembekezera
• Chakudya ndi kulimbitsa thupi m'nthawi ya trimester yoyamba
• Malangizo ochuluka okhudzana ndi pakati
• Dokotala wanu ndiye gwero lanu labwino kwambiri

Zabwino zonse - muli ndi pakati! Kuphatikiza ndi zomwe mungayike pa registry ya ana, momwe mungakhazikitsire nazale, ndi komwe mungapite kukasukulu (kungoseka - ndikumayambiriro kwambiri kwa izo!), Anthu ambiri amafuna kudziwa kulemera komwe angayembekezere kupeza pa miyezi 9 yotsatira.

Ngakhale mapaundi ambiri adzawonekera m'kati mwa miyezi yachiwiri ndi yachitatu, pali zolemera zoyambirira zomwe zidzachitike m'masabata 12 oyambira. M'malo mwake, pafupifupi, anthu amapeza mapaundi 1 mpaka 4 m'miyezi itatu yoyamba - koma amatha kusiyanasiyana. Tiyeni tiwone zinthu zomwe zimakhudzidwa.

Kodi ndilemera bwanji m'miyezi itatu yoyambirira?

Jamie Lipeles, MD, DO, OB-GYN ndi amene anayambitsa Marina OB / GYN anati: "Ili ndi limodzi mwa mafunso omwe amafunsidwa kwa odwala nthawi yomwe amayembekezera ulendo woyamba wopita kuchipatala."

Ngakhale zomwe mungamve, simulemera kwambiri mu trimester yoyamba, ndikulimbikitsidwa kovomerezeka kukhala mapaundi 1 mpaka 4. Ndipo mosiyana ndi trimester yachiwiri ndi yachitatu (pomwe index ya thupi, kapena BMI, itha kukhala yowonjezerapo), Lipeles akuti kunenepa m'masabata 12 oyamba ndikofanana kwambiri ndi mitundu yonse ya thupi.

Ndipo ngati muli ndi pakati ndi mapasa, Lipeles akuti malangizo omwewo amagwiranso ntchito pakukula kwa thupi m'nthawi ya trimester yoyamba. Komabe, izi zimatha kusintha pa trimesters yachiwiri ndi yachitatu, chifukwa mimba zamapasa nthawi zambiri zimabweretsa kunenepa kwambiri.

Izi zati, pali nthawi zina pomwe dokotala akhoza kukhala ndi malingaliro ena kwa milungu 12 yoyambirira. "Kwa odwala omwe ali ndi BMI yoposa 35, nthawi zambiri timawalimbikitsa kuti azikhala olemera pa trimester yonse yoyamba," atero a G. Thomas Ruiz, MD, OB-GYN ku MemorialCare Orange Coast Medical Center.

Osadandaula kwambiri ngati simukupeza mu trimester yoyamba

Kugwiritsa ntchito nthawi yambiri kulimbitsa mathalauza anu kuposa kumasula iwo mu trimester yoyamba? Mutha kukhala mukuganiza ngati kuchepa kapena kulemera kwanu ndi mbendera yofiira.

Nkhani yabwino? Kusalemera kulikonse m'nthawi ya trimester yoyamba sikutanthauza chilichonse cholakwika. M'malo mwake, kutaya mapaundi ochepa mu theka loyamba la mimba yanu ndichinthu chodziwika (moni, matenda m'mawa ndi kusokoneza chakudya!).

Ngati simunakumanepo ndi matenda am'mawa, dziyeseni mwayi. Kumva nseru komanso kusanza nthawi ina iliyonse patsiku kungakupangitseni kuti muchepetse thupi kapena muchepetse mapaundi ochepa. Mwamwayi, izi zimatha kumapeto kwa trimester yachiwiri ndi yachitatu.

Kuthamangitsa milomo yanu mukawona mbale yomwe mumakonda kwambiri ya mazira ndi nyama yankhumba ndiyofala kwambiri m'nthawi ya trimester yoyamba. "Ndimakonda kuseka ndi odwala anga ndikuwauza kuti atha kukhala ndi vuto la chakudya mu trimester yoyamba, koma pambuyo pake adzawonjezeka kwambiri m'chigawo chachiwiri ndi chachitatu pokhala ndizolakalaka zakudya kunja kwa mimba," akutero Lipeles.

Ngati mukukumana ndi kusanza kapena kusowa chakudya, onetsetsani kuti mukugawana zidziwitsozi ndi OB-GYN anu mukamacheza pafupipafupi. Ndikofunika kuti muzisunga, makamaka ngati mukuchepetsa thupi. "Kuchepetsa thupi kumatanthauza kuti thupi likuwonongeka ndipo limapanikizika, zomwe zimabweretsa kuchepa kwa michere," atero a Felice Gersh, MD, OB-GYN ku Integrative Medical Group ya Irvin, komwe ndiwomwe adayambitsa komanso kuwongolera.

"Mwamwayi, mwana wosabadwa amatha kukhalabe ndi michere yofunikira pakukula kwake ndikukula - amayi, komabe, atha kutaya mafuta ofunikira komanso mafuta othandizira," akuwonjezera Gersh.

Ndipo muyenera kukhala osamala pakukumana ndi kuchepa thupi.

Chimodzi mwazinthu zomwe zimayambitsa kuchepa thupi ndi hyperemesis gravidarum, yomwe ndi njira yovuta kwambiri yosanza ndi kusanza panthawi yapakati. Izi zimachitika pafupifupi 3 peresenti ya mimba ndipo amafunikira chithandizo.

Ngozi zomwe zimadza ndikulemera kwambiri kuposa momwe dokotala akuvomerezera

Chimodzi mwazinthu zomwe zimakhala ndi pakati ndikutha kuthana ndi malingaliro azakudya mosavuta. (Tiyenera kuti tonse tiziwombera, mpaka kalekale.) Izi zati, ndikofunikira kudziwa za kulemera kwanu komanso momwe zimafananirana ndi malingaliro olemera, popeza kulemera kwambiri kumabwera ndi zoopsa kwa inu ndi mwana, kuphatikiza:

• Kulemera kwa mwana: Amayi akayamba kunenepa, mwana amakhala kuti wakula mopitilira muyeso m'mimba. Izi zitha kubweretsa mwana wamkulu pakubadwa.
• Kutumiza kovuta: Ndikulemera kwambiri, Lipeles akuti mawonekedwe a njira yoberekera amasinthidwa, ndikupereka njira yovuta kwambiri komanso yowopsa kumaliseche.
• Chiwopsezo chachikulu chokhudzidwa ndi matenda ashuga: Kulemera kwambiri, makamaka kumayambiriro kwa mimba yanu, kungakhale chizindikiro choyambirira cha matenda ashuga. Ngati mupeza zochulukirapo kuposa zomwe mumavomereza mu trimester yoyamba, Lipeles akuti musadabwe ngati dokotala akupatsani mayeso a shuga asanakwane milungu 27 mpaka 29.

Kudya ma calories owonjezera panthawi yoyembekezera

Ngakhale mawu akale akuti "mukudya awiri," trimester yoyamba si nthawi yoti muzitsatsa ma calories. M'malo mwake, pokhapokha dokotala atakuwuzani zina, muyenera kupitiriza kudya musanatenge mimba.

Komabe, pamene mimba yanu ikupita, kuwonjezeka pang'onopang'ono kwa ma calories kumalimbikitsidwa. Academy of Nutrition and Dietetics imafotokozera ma calories 2,200 mpaka 2,900 patsiku, kutengera BMI yanu musanakhale ndi pakati. Izi zikufanana ndi kuwonjezeka kumeneku pa trimester (gwiritsani ntchito zomwe mumadya musanatenge mimba ngati gawo loyambira):

• Trimester yoyamba: palibe zopatsa mphamvu zowonjezera
• Trimester yachiwiri: idyani zina zowonjezera 340 patsiku
• Gawo lachitatu: idyani ma calories owonjezera 450 patsiku

Chakudya ndi kulimbitsa thupi m'nthawi ya trimester yoyamba

Ambiri aife timayamba ulendowu tili ndi chiyembekezo chodya wathanzi, kuchita masewera olimbitsa thupi pafupipafupi, komanso kupewa chilichonse chokhala ndi alumali kwanthawi yayitali kuposa mimba yathu.

Komano, moyo umachitika.

Pakati pa kuyang'anira ntchito, ana ena, maubwenzi, ndi maulendo onse opita kuchimbudzi, kupeza nthawi - ndi mphamvu - kuti musunge nthawi yanu yochita masewera olimbitsa thupi musanakhale ndi pakati kapena kukwapula chakudya chodziwika bwino nthawi zina kumakhala kovuta kwenikweni. Nkhani yabwino? Simuyenera kuchita kukhala bwino tsiku lililonse kuti mukhale ndi thanzi labwino.

Ndiye muyenera kukhala ndi chiyani? Ngati mukufuna, pitirizani kuchita zomwe mumachita musanakhale ndi pakati, bola ngati sizikuphatikizana mozondoka kuchokera pa trapeze bar. Zochita zakuthupi zomwe ndizabwino kwambiri m'nthawi ya trimester yoyamba ndi monga:

• kuyenda
• kusambira
• kuthamanga
• njinga zamkati
• kukana maphunziro
• yoga

Khalani ndi cholinga chochita masewera olimbitsa thupi masiku ambiri pamlungu, kapena osachepera mphindi 150 sabata iliyonse. Chofunikira ndikumamatira pazomwe mukudziwa. Ino si nthawi yophunzirira marathon, makamaka ngati simunathamangepo kale.

Ponena za kupatsa thanzi, khalani ndi chakudya choyenera ndi zakudya zosiyanasiyana. Izi zikuphatikiza:

• mbewu zonse
• zipatso
• masamba
• mapuloteni owonda
• mafuta athanzi
• mafuta ochepa mkaka monga mkaka ndi yogurt

Popeza thupi lanu silifunikira ma calories owonjezera m'nthawi ya trimester yoyamba, kudya momwe mumafunira - bola ndiopatsa thanzi - ndiye cholinga.

Malangizo ochuluka okhudzana ndi pakati

Ngakhale kuti palibe mimba ziwiri zomwezo, pali malangizo ena omwe ayenera kutsatira pokhudzana ndi kulemera kwama trimesters atatu. American College of Obstetricians and Gynecologists (ACOG), pamodzi ndi Institute of Medicine (IOM), amagawa kulemera kutengera kulemera kwanu pamsonkhano wanu woyamba.

Mwambiri, kuchuluka kwa miyezi yonse 9 kuli kulikonse pakati pa mapaundi 11 mpaka 40. Omwe amanenepa kwambiri kapena onenepa kwambiri angafunikire kupindula pang'ono, pomwe omwe ali ndi zolemera zochepa angafunikire kuwonjezera zochulukirapo. Makamaka, ACOG ndi IOM amalimbikitsa magulu otsatirawa:

• BMI yochepera 18.5: pafupifupi 28-40 mapaundi
• BMI ya 18.5-24.9: pafupifupi mapaundi 25-35
• BMI wa 25-29.9: pafupifupi mapaundi 15-25
• BMI 30 ndi kupitilira apo: pafupifupi mapaundi 11-20

Kwa mimba yamapasa, IOM imalimbikitsa kulemera konse kwa mapaundi 37 mpaka 54.

Kuti mumve bwino kuti ndi anthu angati omwe amakhala mgululi, zomwe zafufuzidwa kuchokera m'maphunziro angapo. Inapeza kuti 21% adapeza zochepa poyerekeza ndi kuchuluka kwa kulemera, pomwe 47% adapeza zochulukirapo kuposa zomwe adalimbikitsa.

Dokotala wanu ndiye gwero lanu labwino kwambiri

Mwachidziwikire, mungapeze dokotala yemwe mungamukhulupirire kuti adzayankhe mafunso ovuta kwambiri. Koma ngakhale uku ndikuyamba kwanu kuzungulira ndi OB-GYN, kudalira iwo kuti adziwe ndikuthandizira ndikofunikira kuti muchepetse nkhawa mukakhala ndi pakati.

Popeza kuyeza kulemera kwake ndi gawo laulendo uliwonse wobereka, nthawi iliyonse yomwe mwakhala mukukhala ndi mwayi woyankha mafunso aliwonse kapena nkhawa, makamaka popeza OB wanu akutsata zinthu zingapo, kuphatikiza kusintha kwa kunenepa.