Kuwana Ruregerero Kubva Kumakumbo Makumbo Panguva Yepamuviri

Zvemukati

• Nei izvi zvichiitika, zvakadaro?
• Kutenderera kunochinja
• Matipi ekuvandudza kutenderera uchiri nepamuviri
• Kupera mvura mumuviri
• Kurera huremu
• Kuneta
• Calcium kana magnesium kushomeka
• DVT ropa rakavhara
• Ndeapi mishonga anoshanda chaizvo?
• Kutambanudza usati warara
• Kuramba uine hydrated
• Kushandisa kupisa
• Massage nzvimbo
• Kudzidzira
• Kudzivisa kusaita basa
• Nguva yekuona chiremba
• Handina chokwadi kana ndine pamuviri. Zvingave here kuti makumbo anova mucherechedzo wekuti ndiri?
• Kumisa makumbo kugwinha vasati vatanga
• Kuti udzivise makumbo emakumbo, edza zvinotevera:
• Kutora

Kubata pamuviri hakusi keke yenguva dzose. Chokwadi, isu tinonzwa kuti yakanaka sei (uye iri!), Asi mwedzi yako yekutanga inogona kunge yakazadzwa nekurwara kwemangwanani uye kuora moyo. Uye paunenge uchifunga kuti wabuda musango, makumbo emakumbo anouya pamwe chete.

Makumbo makumbo chiratidzo chinowanzoitika chekuzvitakura chinowanzoitika mune yechipiri neyechitatu trimester. Muchokwadi, inenge hafu yevakadzi vese vane nhumbu vanotaura mhasuru mhasuru nechetatu trimester.

Iwe unogona kusangana neaya makororo kunyanya husiku - inguva yaungade kuwana iyo yekurara iwe yaungangoda - uye unzwe kuomarara mumhuru yako, tsoka, kana nzvimbo mbiri idzi. Vamwe vakadzi vanovawanawo mushure mekugara munzvimbo imwechete kwenguva yakareba.

Zvinogona kunge zvisingaite kudzivirira zvachose makumbo makumbo. Asi nzira dzekudzivirira uye dzekuyamura senge kutambanudza, kugara wakashinga, uye kunwa mvura yakawanda kunogona kubatsira kudzikisira zviratidzo zvako uye kudzosera pfungwa dzako pachokwadi mufaro yekuzvitakura.

Nei izvi zvichiitika, zvakadaro?

Ngatitangei nekutaura nezve izvo zvinokonzeresa izvi kupwanya, nekuti ruzivo isimba kana zvasvika pakuwana zororo.

Kutenderera kunochinja

Panguva yekuzvitakura, kutenderera kunononoka - izvi zvakajairika uye hachisi chikonzero chekufunganya. Izvo zvinokodzera muchikamu kune anonyanya kushanda mahormone. (Unogona kunge uchiziva parizvino kuti mahormone zvipo zvinoramba zvichipa kwemavhiki makumi mana - uye zvichidarika.)

Munguva yekupedzisira trimesters, muviri wako zvakare unowana kuwedzerwa kweropa vhoriyamu, iyo zvakare inobatsira kunonoka kutenderera. Izvi zvinogona kutungamira mukuzvimba uye kupwanya mumakumbo ako.

Matipi ekuvandudza kutenderera uchiri nepamuviri

• Edza kurara kuruboshwe kwako.
• Simudza makumbo ako nguva zhinji sezvazvinogona - chaizvo, tsvaga iyo nguva yekuisa tsoka dzako mudenga uye uzorodze kana uchikwanisa.
• Husiku, isa pepiro pasi kana pakati pemakumbo ako.
• Pakati pezuva, simuka uye famba uchitenderera nguva yega yega kana maviri - kunyanya kana uine basa rinokuchengetedza padhesiki zuva rese.

Kupera mvura mumuviri

Kurumidza kutarisa: Uri kunwa mvura yakakwana here?

Panguva yekuzvitakura, uri kunwa makapu masere kusvika gumi nemaviri emvura zuva rega rega. Chenjerera zviratidzo zvekushayiwa mvura, kunge rima yero pee (inofanirwa kuve yakajeka kana kupotsa kujekesa).

Kushaya mvura mumuviri kunogona kukonzera uye kuwedzera maronda emakumbo. Kana iwe uri kusangana nazvo, edza kukwidza yako yezuva nezuva yekumwa mvura

Kurera huremu

Iko kumanikidza kubva kumwana wako ari kukura kunogona kutora kukuvara pamitsipa yako uye tsinga dzeropa, kusanganisira idzo dzinoenda kumakumbo ako. Ichi ndicho chikonzero iwe uri mukana wekusangana nemakumbo emakumbo sezvo nhumbu yako ichifambira mberi, kunyanya mune yechitatu trimester.

Kuwana huremu huremu hune hutano uye kugara uchishanda panguva yako yepamuviri kunogona kubatsira kudzivirira makumbo makumbo. Taura nemupi wako wezvehutano kana iwe uine hanya.

Kuneta

Ndiyo tsika yekunzwa kuneta panguva yekuzvitakura - uri kukura munhu mudiki! - uye izvi zvinonyanya kuitika sezvo iwe uchiwedzera huremu mune yechipiri neyechitatu trimester. Sezvo tsandanyama dzako dzoneta kubva padzvinyiriro yakawedzerwa, zvakare, zvinogona kutungamira kumagumbo ekurwadziwa.

Edza kunwa mvura yakawanda, kuenda kunofamba masikati, uye kutambanudza usati warara kudzivirira makumbo ekubatwa nekuda kwekuneta kwemhasuru.

Calcium kana magnesium kushomeka

Kuva necalcium shoma kana magnesium mukudya kwako kunogona kukonzera maronda emakumbo.

Asi kana iwe watotora prenatal vhitamini, pamwe haufanire kutora imwe yekuwedzera. Ongororo ya2015 yezvidzidzo zvevakadzi mazana matatu nemakumi matatu vakazvitakura vakaona kuti kutora magnesium kana calcium zvinowedzera hazvina zvazvakabatsira kana zvasvika pakuona makumbo emakumbo.

Kana iwe uine hanya kuti hausi kuwana zvakakwana izvi zvinovaka muviri, taura nachiremba wako. Iwe urikutoita kuti marabhabha aitwe pano neapo zvakadaro, saka hazvikuvadze kuti aya mazinga aongororwe.

DVT ropa rakavhara

Yakadzika vein thrombosis (DVT) ropa rinovhara rinogona kuitika mumakumbo, chidya, kana chiuno. Vakadzi vane pamuviri vane mukana wekuvandudza DVT kupfuura vakadzi vasina nhumbu. Kunyange pasina chikonzero chekuvhunduka kuti uchawana imwe - zvakajairika kutanga nazvo - hatigone kutaura zvakakwana kuti ruzivo isimba.

Pazasi mutsara: Ramba uchifamba. Hatisi kutaura marathon pano, asi nzira yakanakisa yekudzivirira DVT panguva yekuzvitakura ndeyekudzivirira maawa panguva yekusaita basa.

Kana basa rako richida kugara kwakawanda, unogona kuisa alarm yakadzikama pafoni yako kuti ibude awa yega yega kukuyeuchidza kuti simuka ufambe - pamwe kune inotonhorera yemvura kuti uwedzere pakudya kwako kwemvura kwezuva racho! Shiri mbiri, ibwe rimwe.

Uyezve chengetedza zvakanyanya kusimuka panguva dzendege refu. Iwe ungangoda kutarisa nachiremba wako usati wabhururuka paunenge uine pamuviri.

Zviratidzo zvekuvhara kweropa zvakafanana nemakumbo emakumbo, asi DVT ropa clot inyowani yekurapa. Tsvaga kurapwa pakarepo kana iwe ukaona zviratidzo zvakaita se:

• kurwadziwa kwakanyanya mumakumbo ako paunenge wakamira kana kufamba-famba
• kuzvimba kwakanyanya
• inodziya-kune-iyo-inobata ganda padyo nenzvimbo yakakanganiswa

Ndeapi mishonga anoshanda chaizvo?

Kutambanudza usati warara

Kugadzira mhuru yakatambanudzwa usati wapinda mumubhedha usiku kunogona kubatsira kudzivirira kana kurerutsa makumbo emakumbo. Tevedza nhanho idzi:

1. Mira wakatarisana nemadziro, kureba kweruoko.
2. Isa maoko ako pamadziro pamberi pako.
3. Tora tsoka yako yekurudyi kumashure. Chengeta zvitsitsinho zvako pasi nguva yacho yese uye bendamisa ibvi rako rekuruboshwe uchichengeta gumbo rako rerudyi rakatwasuka. Chengetedza ibvi rako rekuruboshwe rakakotama sezvo uchinzwa kutambanudzwa mumhuru yako yekurudyi mhuru.
4. Bata kwemasekondi makumi matatu. Chinja makumbo, kana zvichidikanwa.

Kuramba uine hydrated

Kunwa mvura yakawanda panguva yekuzvitakura kwakakosha kudzivirira kupera simba kwemvura - uye kupera mvura kunogona kutungamira kune avo vanotyisa makumbo.

Edza kunwa makapu masere kusvika gumi nemaviri emvura zuva rega rega panguva yepamuviri. Zvakareruka kutaura pane kuita, chokwadi - asi zvakanyanya kukosha kune zvakawanda zvakanaka zvikonzero.

Kushandisa kupisa

Edza kuisa kupisa kumusana wako unopwanya. Iyo inogona kubatsira kusunungura iyo cramp. Hapana chikonzero chekutenga chinoshamisira kupisa pad: Unogona zvakare kushandisa microwave-yakachengeteka jira bhegi (kana sokisi) izere nemupunga.

Massage nzvimbo

Paunowana gumbo rinodzimbikana, kuzviita wega-massage kunogona kubatsira kudzikamisa marwadzo ako. Shandisa ruoko rumwe kunyorovesa mhuru yako zvinyoronyoro kana chero gumbo rako parinopwanya. Ita izvi-wega-kukwiza masekondi makumi matatu kusvika paminiti kuti udzikise cramp yako.

Iwe unogona zvakare kuwana prenatal massage, iyo inogona kuve iri yechokwadi chiitiko cheumwari. Tarisa murapi ane ruzivo munharaunda yako ane hunyanzvi hwekushanda nevakadzi vane nhumbu.

Kudzidzira

Iyo pfungwa yakangwara kugara wakashanda mukati mekubata kwako nepamuviri, kunyangwe iwe usiri kuda kuzviwedzeredza.

Nezvakanaka zvechiremba wako, kuita nhumbu-yakachengeteka zviitiko senge prenatal yoga, kufamba, uye kushambira zvinogona kubatsira iwe nemwana wako anove-ave.

Kuramba uchishanda kunogona kudzivirira kuwedzera kwekurema, kukurudzira kutenderera, uye hongu - kubatsira kudzivirira makumbo makumbo. Gara uchitambanudza uye kudziya usati uye mushure mekurovedza muviri kuitira kuti mhasuru dzako dzisadzike shure, zvakadaro.

Kudzivisa kusaita basa

Nekudaro, pamwe iwe hauna nguva kana simba rekukwidza kwakaoma kana kumhanya. Izvo zvinopfuura OK - iwe unofanirwa kuteerera kumutumbi wako uye nekuziva miganhu yako, kunyanya panguva yekuzvitakura.

Asi kugara kwenguva yakareba kunogona kutungamira kumakumbo uye mhasuru. Kuti udzivise izvi, ita shuwa kuti unomira uye unofamba-famba paawa imwe kana maviri. Seta timer pane yako foni kana tarisa kana iwe uchinge uchinge uchikanganwa kumuka masikati.

Nguva yekuona chiremba

Makumbo makumbo chiratidzo chakajairika chepamuviri. (Izvo hazviite kuti kuve nazvo zvive nyore, asi ndinovimba zvinodzora kushushikana kwekufona zvishoma.)

Kana iwe uine hanya nezvekurwadziwa kwako kana ivo vari kukonzeresa zvakanyanya kurasika kuvhara-ziso, zvitaure pane yako inotevera prenatal kuongororwa.

Danaidzawo chiremba wako uye uvazivise kana makumbo ako makumbo akaomarara, achiramba, kana achiwedzera. Iwe ungangoda zvekuwedzera kana mishonga.

Tsvaga rubatsiro rwechiremba nekukasira kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita. Izvi zvinogona kunge zviri zviratidzo zveropa.

Handina chokwadi kana ndine pamuviri. Zvingave here kuti makumbo anova mucherechedzo wekuti ndiri?

Mhinduro yakatwasuka apa ndeyekuti hapana mhinduro yakatwasuka. (Hukuru.)

Makumbo emakumbo anowanzoitika mune yechipiri neyechitatu trimester yepamuviri, kwete yekutanga. Asi kuchinja zviratidzo chikonzero chakakodzera chekushamisika kana iwe uri nepamuviri.

Vamwe vakadzi vanotaura marwadzo uye marwadzo panguva yekutanga kwetatu. Izvi zvinogona kunge zvichikonzerwa nekuchinja kwako kwemahomoni uye chibereko chako chiri kuwedzera.

Makumbo anovava wega haugone kukuudza kana iwe uine pamuviri. Kana iwe uchifungidzira kuti uri nepamuviri kana kupotsa nguva yako, tora bvunzo yepamba pamba kana kuona chiremba wako kuti asimbise.

Kumisa makumbo kugwinha vasati vatanga

Kuti udzivise makumbo emakumbo, edza zvinotevera:

• Inwa pakati pemakapu masere ne12 emvura pazuva.
• Ramba uchishanda mukati mekubata kwako pamuviri.
• Tambanudza mhuru dzako dzemhuru.
• Pfeka shangu dzakanaka - siya zvitsitsinho kumba!
• Idya chikafu chakaringana necalcium- uye magnesium-zvakapfuma zvekudya senge yogati, mashizha ane mashizha, zviyo zvese, michero yakaomeswa, nzungu, uye mhodzi

Kutora

Kusangana nemakumbo emakumbo panguva yekuzvitakura hakufadze. Asi chiratidzo chakajairika, kunyanya husiku. Edza matipi edu - tinofunga kuti vachabatsira.

Uye senguva dzose, rega chiremba wako azive kana iwe uine chero zvinetswa zvinoenderana. Usambofa wakanzwa zvakashata kana kuzvishupa nezvekufonera kana kutumira tsamba kukiriniki yako - kukubatsira kuburikidza nepamuviri pakagwinya ndiyo nhamba yekutanga kunetsekana kweOB vanachiremba nevanamukoti.