Kuchengetedza Kubata Kwehutano

Zvemukati

• Chikafu
• Kurera huremu
• Chii chisingadyiwe
• Mavhitamini epamuviri
• Rovedza muviri
• Kuchinja maitiro
• Kurwara panguva yekuzvitakura
• Kuchengetwa kwepabonde

Paunoona kuti une nhumbu, mibvunzo yekukasira ingangouya mupfungwa: Chii chandingadye? Ndichiri kukwanisa kurovedza muviri here? Mazuva angu eSushi apfuura here? Kuzvitarisira hauna kumbove wakakosha, asi hazvina kuoma kudzidza.

Heano maitiro ekuchengetedza nhumbu ine hutano kuburikidza nehutano, mavitamini, maitiro akanaka, uye nezvimwe.

Chikafu

Kudya chikafu chinovaka muviri panguva yekuzvitakura kwakabatana nekukura kwakanaka kwehuropi uye huremu hune hutano hwekuzvarwa, uye kunogona kudzora njodzi yekuremara kwakawanda.

Kudya kwakaringana kunoderedzawo njodzi dzekushaya ropa, pamwe nezvimwe zviratidzo zvisingafadzi zvepamuviri senge kuneta uye kurwara kwemangwanani.

Kudya kwakaringana kubata pamuviri kunosanganisira:

• protein
• vhitamini C
• calcium
• michero nemiriwo
• tsanga dzose
• chikafu chine iron
• mafuta akakwana
• folic acid
• zvimwe zvinovaka muviri senge choline

Kurera huremu

Nzira yakapusa yekugutsa zvaunoshuvira panguva yekuzvitakura ndeyekudya zvakasiyana siyana zvekudya kubva kune yega yega yezvikwata zvezvikafu zuva rega rega.

Kuwana huremu uchiri nepamuviri zvakasikwa uye zvinotarisirwa Kana huremu hwako hwaive hwakasiyana huwandu usati wabata pamuviri, Iyo American College yeObstetrics uye Gynecology (ACOG) inokurudzira huremu hwekuwedzera hweanenge 25 kusvika 35 mapaundi.

Izvo zvakakosha kuti ukurukure uye kuongorora huremu hwako uye zvinovaka muviri zvinodiwa nachiremba wako panguva yako yese yekuzvitakura.

Kurera huremu kurudziro kuchasiyana kune vanhu vane huremu hushoma vasati vaita nhumbu, kune vanhu vane kufutisa, uye kune avo vane zvakawanda zvekubata pamuviri, semapatya.

Chii chisingadyiwe

Kukudzivirira iwe nemwana kubva kubhakitiriya kana hutachiona hutachiona, senge listeriosis, ita shuwa kuti mukaka wese, chizi, uye muto zvinonamwa.

Usadye nyama kubva kukamberi yedhiri kana imbwa dzinopisa kunze kwekunge zvanyatsopisa. Dzivisa zvakare firiji yegungwa inoputa fodya uye nyama isina kubikwa uye hove dzegungwa.

Kana iwe kana mumwe munhu mumhuri mako mave nenhoroondo yekusawirirana, taura nachiremba wako nezve zvimwe zvekudya zvaunofanira kudzivirira.

Mavhitamini epamuviri

Zvizhinji zvinovaka muviri zvinodiwa panguva yekuzvitakura zvinofanirwa kubva kune chikafu, asi prenatal vhitamini zvinowedzera zvinoita basa rakakosha kuzadza chero maburi. Izvo zvakaoma kugara uchironga kudya kunovaka zuva nezuva.

Folic acid (folate) vitamini B yakakosha kune vakadzi vane nhumbu. Folic acid inowedzera inotora mavhiki akati wandei usati wabata pamuviri uye kwemavhiki gumi nemaviri ekuzvitakura akawanikwa achideredza njodzi yekuve nemwana ane neural tube chirema senge spina bifida.

Choline chimwe chinhu chakakosha chinogona kubatsira kudzivirira hurema hwekuzvarwa kwehuropi uye musana. Mazhinji mavitamini epamuviri haana zvakawanda kana chero choline saka taura nachiremba wako nezve kuwedzera choline yekuwedzera.

Rovedza muviri

Kurovedza zvine mwero hakungotaridzike sekuchengetedzeka kune vanhu vane nhumbu, zvinokurudzirwa uye zvinofungidzirwa kubatsira iwe pamwe nemwana wako ari kukura.

ACOG inokurudzira kutarisisa kwemaminitsi zana nemakumi mashanu ezviyero zvine simba-zveeerobic vhiki rega rega. Zvisinei, zvakakosha kuti utaure nachiremba wako usati watanga chero hurumende yekurovedza muviri, kunyanya kana paine zvinhu zvine njodzi.

Kana iwe wanga usingaite zvekuita muviri usati wabata nhumbu, taura nachiremba wako nezve kuita kwakachengeteka kwaungaite iwe panguva yekuzvitakura.

Kune ruzhinji rwepamuviri zvakajairika, kurovedza muviri kunogona:

• kuwedzera masimba esimba
• kunatsiridza kurara
• simbisa mhasuru uye kutsungirira
• dzora musana
• kubvisa kuzvimbirwa
• kuwedzera kutenderera
• kuderedza kushushikana

Maekisesaizi eAerobic, akadai sekufamba, kumhanya zvishoma, uye kushambira, zvinokurudzira moyo nemapapu pamwe nemhasuru pamwe nekubatana, izvo zvinobatsira kugadzirisa uye kushandisa oxygen.

Kune akawanda makirasi ekurovedza akagadzirirwa chaizvo vakadzi vane nhumbu anobatsira kuvaka simba, kugadzirisa mamiriro uye kuenderana, uye kukurudzira kutenderera kuri nani uye kufema. Uyezve, unogona kusangana nevamwe vabereki kutsigirwa!

Squatting uye Kegel kurovedza kunofanira kuwedzerwa kune yekurovedza maitiro. Kegel kurovedza kunoisa pfungwa pazvinhu zvinokanganisa mhasuru. Ichi chiitwa chinoitwa nenzira imwechete yaunomira uye wotanga kuyerera kweweti.

Iyo mhasuru yemhasuru yakasungirirwa kuverenga katatu, uyezve ivo vanozorora zvishoma nezvishoma. Iyo nguva yenguva iyo mhasuru dzakabatwa dzinogona kuwedzerwa nekufamba kwenguva sezvo kudzora kwemhasuru kunova nyore.

Kuzorodza mhasuru dzepamoyo kunogona kubatsira panguva yekuzvarwa kwemwana. Maekisheni eKegel anofungidzirwa kuti anobatsira kuchengetedza yakanaka mhasuru toni uye kutonga munzvimbo yepanyika, iyo inogona kubatsira mukutakura uye kupora mushure mekuzvarwa.

Kuchinja maitiro

Kuita sarudzo dzakanaka dzemararamiro kunokanganisa hutano hwemwana wako. Zvakakosha kumisa chero kuputa fodya, kushandisa zvinodhaka, uye kunwa doro. Izvi zvakabatanidzwa kumatambudziko akakomba uye njodzi kune iwe nemwana wako.

Kunwa doro panguva yepamuviri kwakabatana nemhando dzakasiyana dzematambudziko mumwana ari kukura. Chero doro rinonwa rinopinda muropa remucheche kubva muropa raamai.

Kunwa panguva yese yekuzvitakura kunogona kukonzera fetal alcohol syndrome (FAS). IAmerican Academy yePediatrics inoyambira kuti FAS inogona kukonzeresa kuti mwana wako ave nekushomeka kwekukura, senge kushomeka uye / kana kupfupika pakureba, uye kuve nekusagadzikana muhurongwa hwavo hwepakati hwetsinga.

Doro kunwa panguva yekuzvitakura kunogona zvakare kutungamira kumatambudziko, akadai se:

• nhumbu
• basa risati rasvika uye kuburitsa
• kuberekwa

Kusvuta fodya mimba isati yatanga nenjodzi kumwana ari kukura. Kune zvekare iko kusvuta panguva kubata pamuviri kune njodzi.

Kusvuta kunokanganisa kuyerera kweropa uye kuendesa kweoksijeni kumwana, uye nekudaro kukura kwavo.

Kusvuta midzanga kune njodzi kuvacheche-huremu vacheche, izvo zvinova njodzi yekufa kwevacheche uye kurwara mushure mekusununguka.

Kusvuta kunoenderanawo nemhando dzakasiyana dzekuzvitakura, kusanganisira:

• kubuda ropa muchikadzi
• ectopic nhumbu
• nguva isati yasvika
• basa risati rasvika uye kuendesa

Kana iwe uchida rubatsiro nezve chero chinhu chisina kunaka chekushandisa nyaya, taura nachiremba wako nekukurumidza sezvazvinogona.

Kurwara panguva yekuzvitakura

Kunze kwezviratidzo zvese zvinotarisirwa zvinoenda pamwe nepamuviri, vakadzi vane nhumbu vanogonawo kubatwa nezvimwe hutachiona, senge dzihwa kana dzihwa.

Mukadzi ane pamuviri anokwanisa kurwara zvakanyanya kana akabata dzihwa (furuwenza hutachiona). Kunyangwe dzihwa richigona kukuita kuti unzwe usina kurwara, zvinowanzoitika hazvizokanganisa mwana wako ari kukura.

Zvimwe zvezvirwere zvakajairika kana zviratidzo zvinosanganisira:

• dzihwa
• mwaka furuu
• dzihwa
• kugumbuka mudumbu

Zvakakosha kutaura nachiremba wako nezvekurapa kwakachengeteka kushandisa kune chero chirwere panguva yepamuviri. Mazhinji mishonga yakajairika uye zvinowedzera, senge aspirin kana ibuprofen, inogona kusakurudzirwa pane dzimwe nguva dzepamuviri.

Kudzivirira ndiyo nzira yakanakisa yekudzivirira kurwara. Kudya zvine hutano uye kurovedza muviri pamwe nekuzorora kwakawanda uye kugeza maoko kwakanaka kunofanira kubatsira kuve neutano hwakanaka.

Iyo yemwaka furuu inopfurwa ndiyo yakanakisa mutsara wekudzivirira panguva yemaruru mwaka. Inokurudzirwa kune vese vane nhumbu.

Vanhu vane pamuviri vanogona kunge vari panjodzi huru yekuvandudza matambudziko kubva kumwaka wehutachiona hutachiona, swine flu (H1N1), uye COVID-19 (zvinoenderana).

Vamwe vakadzi vane nhoroondo yeasthma, kunyanya kana vasina kudzora, vanogona kuona kuti zviratidzo zvavo zvinowedzera panguva yekuzvitakura. Izvi zvinori pamwe nekuda kwekuwedzera kwemahormone muhurongwa.

Taura nachiremba wako nezve nhoroondo yako yehutano. Vanogona kukuudza kana paine njodzi kuhutano hwemwana wako.

Kuchengetwa kwepabonde

Kuenda kunochengeterwa zvese zvekuzvitakura kunobatsira chiremba wako kunyatso kuongorora iwe nemwana wako ari kukura mukati mekubata kwako.

Izvo zvakare inokupa iwe yakatarwa nguva yekubvunza chiremba wako nezve chero kunetsekana kwauri kuve nako nezve nhumbu yako. Gadzira purogiramu pamwe nevanopa rubatsiro rwehutano kuti vagadzirise ako ese zviratidzo uye mibvunzo.