Nzira Yokugadzirisa Nayo Kurasikirwa Neshungu Panguva Yepamuviri

Zvemukati

• Chii chinokonzeresa kurasikirwa nenzara panguva yepamuviri?
• Kusvotwa uye kurutsa
• Mamiriro ehutano hwepfungwa
• Mishonga
• Kudya zvisina kukodzera
• Zvimwe zvinogona kukonzera
• Maitiro ekurapa kuda kurasikirwa panguva yekuzvitakura
• Zvekudya zvekuisa pekutanga
• Dzimwe nzira
• Nguva yekuva nehanya
• Zvinogona kuitika zvinetso zvine chekuita nekusadya zvakanaka panguva yekuzvitakura
• Chinokosha

Vakadzi vazhinji vanonzwa kurasikirwa kwekudya panguva yekuzvitakura.

Unogona kupota uchiona chikafu chisingafadze, kana unganzwa uine nzara asi usingakwanise kuzviunzira kuti udye.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita nawo izvi zviratidzo, ungangoda kuziva zvingangoita zvikonzero zvekusuwa kwako kwekuda kudya, matipi ekurapa, uye nguva yekuona nyanzvi yehutano

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezvekudya kurasikirwa panguva yekuzvitakura.

Chii chinokonzeresa kurasikirwa nenzara panguva yepamuviri?

Zvakajairika kuti havi yako ichichinja, kunyanya muviri wako paunowana shanduko zhinji panguva yekuzvitakura.

Kana iwe ukarasikirwa nechishuwo chako, unogona kusangana nekusafarira kwakawanda mune zvese zvekudya kana kushomeka kwekuda kudya. Ramba uchifunga kuti kurasikirwa kwechido kwakasiyana nekukanganisa kuenda kune zvishoma zvakatarwa zvekudya, izvo zvakajairika zvakajairika panguva yekuzvitakura.

Zvinhu zvinoverengeka zvinogona kukonzeresa kurasikirwa pakudya panguva yekuzvitakura, senge zvinotevera.

Kusvotwa uye kurutsa

Nausea uye kurutsa zvakajairika panguva yekuzvitakura, kunyanya panguva yekutanga trimester - asi vamwe vakadzi vanogona kusangana nezviratidzo izvi panguva yavo yepamuviri ().

Zvese zviri zviviri zvinyoro uye zvakanyanyisa zviitiko zvekusvotwa uye kurutsa panguva yekuzvitakura zvinogona kukanganisa kudya kwekudya uye chishuwo.

Kutsvagurudza kwakaratidza kuti kuchinja kwemahormone leptin uye munhu chorionic gonadotropin (hCG) panguva yekuzvitakura kunogona kukonzera kudzikisira kudya uyezve kusvotwa uye kurutsa ().

Chidzidzo mumadzimai akazvitakura 2,270 chakaratidza kuti pakati pevakadzi vane svutugadzike zvine mwero kana zvakanyanya uye kurutsa, 42% uye 70% yakashuma yakaderedzwa mwero wekudya mukutanga kwepamuviri, zvichiteerana ().

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

Iwe unogona kushivirira zviri nyore yakaoma, ine munyu zvekudya zvekudya senge pretzels uye machipisi, pamwe nekudya bland senge yakabikwa huku zamu.

Nekudaro, iwe ungangoda kuona nyanzvi yehutano kana iwe uchinge uchinge uchinge uchinge uchinge wakakomba zviitiko zvekusvotwa uye kurutsa panguva yekuzvitakura.

Mamiriro ehutano hwepfungwa

Mamiriro akasiyana ehutano hwepfungwa, kusanganisira kushushikana uye kushushikana, zvinogona kukanganisa chishuwo chako.

Muchokwadi, vakadzi vane nhumbu vanogona kuve vakanyanya kutarisana nenyaya dzehutano hwepfungwa nekuda kwekuchinja kwakasiyana kwemuviri uye kwehupenyu. Kunyanya, kushushikana kunogona kutungamira mukuchinja kwetsika dzekudya, kusanganisira kuderera kwechido uye kuderedzwa kwekutora kwezvikafu zvine chikafu (,).

Mune ongororo yakaitwa mumakumi mapfumbamwe nemakumi mana evakadzi vane nhumbu, 51% yeavo vakaonekwa vaine kushushikana vaive nehurombo hwekudya, izvo zvakawedzera kusvika pa71% mushure memwedzi mitanhatu ().

Zvakare, kushushikana panguva yekuzvitakura kwakabatana nekudzikira kwekuda kudya zvine hutano, kuwedzerwa kwekuda kwezvikafu zvisina hutano, uye kudya kwakaderera kwezvakakosha zvinovaka muviri senge folate, mafuta acids, iron, uye zinc. Izvi zvinogona kukanganisa hutano hwe "fetus" ne "mai".

Matambudziko ehutano hwepfungwa anowanzo enda asingazivikanwe panguva yekuzvitakura nekuda kwekunyadziswa kwekuti vamwe vakadzi vane nhumbu vanonzwa vachitaura nezvavo. 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 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 uchitambura nezviratidzo zvekushushikana kana kushushikana, zvakakosha kuti ubvunze anovimbwa nehutano nyanzvi.

Mishonga

Mimwe mishonga yakachengeteka kushandisa panguva yekuzvitakura inogona kukonzera mhedzisiro senge kuderera kwechido.

Inosarudza serotonin reuptake inhibitors (SSRIs) yakafanana neZoloft neProzac dzimwe nguva inorayirwa vakadzi vane nhumbu vanoonekwa vaine kushushikana kana kushushikana ().

SSRIs inogona kukonzera kuderera kwechido. Muchokwadi, vamwe vakadzi vane nhumbu vakazivisa kurasikirwa kwakakwana kwechido, kuzara kwekutanga, uye kuonda mushure mekutanga fluoxetine (Prozac) yekushushikana (,).

Olanzapine uye buprenorphine mimwe mishonga inogona kukonzera kudzikisira kudya (,).

Kudya zvisina kukodzera

Vamwe vakadzi vane nhumbu vanogona kusangana nedambudziko rekudya, kusanganisira anorexia uye bulimia. Nyanzvi dzinofungidzira kuti kuwanda kwekusagadzikana kwekudya mune vakadzi vane nhumbu kuri 0,6-27.8% ().

Kudya zvisina kukodzera kunogona kutungamira mukuchinja kwekudya, phobia yekuwedzera huremu, uye kuderera kwekudya (,).

Kana iwe uri nepamuviri uye uine kusagadzikana kwekudya, bvunza wako mupi wehutano wezvehutano nzira dzekurapa

Zvimwe zvinogona kukonzera

Vakadzi vane nhumbu vanogona zvakare kurasikirwa nehavi nekuda kwemamiriro ekurapa semamota, kunonoka kubuda mudumbu, kuora moyo, uye chirwere cheAdisonison (,,, 19).

Zvakare, kuwanda kwekushushikana kunogona kukanganisa hutano hwaamai uye kukonzeresa kurasikirwa nechido ().

Pamusoro pezvo, shanduko ine chekuita nepamuviri kuravira uye kunhuwidza, kushomeka kwehutano muvhitamini B12 nesimbi, uye kusagadzikana kwakawanda pakutakura mwana kunogona kukonzera kudya kunodonha mune vamwe vakadzi vane nhumbu

Kushungurudza uye kurutsa zvimwe zvezvikonzero zvinowanzoitika zvekushaya njere panguva yekuzvitakura, kunyange paine zvimwe zvakawanda zvikonzero.

Maitiro ekurapa kuda kurasikirwa panguva yekuzvitakura

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchirasika.

Zvekudya zvekuisa pekutanga

Pane zvekudya zvishoma zvaunogona kuisa pamberi kunyange iwe uchinzwa kuti haugone kudya chikafu chose. Izvi zvinobatsira kuve nechokwadi chekudya kwakaringana iwe nemwana wako.

Zvizhinji zvezvikafu zvinotevera zviri nyore kugadzira, zvidiki muhukuru chikamu, kuzadza, uye nyore padumbu rako.

• Mapuroteni-akapfuma zvidyiwa. mazai akaomeswa-yakaoma, yogati yechiGreek, nhokwe dzakagochwa, chizi uye machipisi, uye yakachekwa huku, turkey, kana ham yakashanda inotonhora
• Bland, fiber-yakazara veggies: mbatatisi, bhinzi girini, mucheche karoti (dzakabikwa kana mbishi), uye mbishi yesipinachi mbishi
• Inotapira, yakapusa kuruma: mabriji matsva, oatmeal, michero yakaomeswa, uye zvinotonhora zvigadzirwa zvemukaka senge bani cottage cheese
• Bland zviyo / sitachi: quinoa, mupunga wakasviba, pasita, macaroni uye chizi, uye mbatata yakabikwa kana yakachekwa
• Soup: huku yemuto muto uye huku mupunga sadza
• Mvura: nyore broths uye ane hutano smoothies

Dzimwe nzira

Kana kuda kwako kurasikirwa kwakabatana nekusvotwa kana kurutsa, edza kudya zvidiki, zvinowanzoitika kudya, kudzivirira zvinonhuwira uye zvine mafuta chikafu, uye uchiwedzera ne ginger uye thiamine. Kana acupuncture iri sarudzo kwauri, inogona zvakare kubatsira ().

Kusvotwa kwakanyanya uye kurutsa kungangoda nzira dzakasiyana dzekurapa, kusanganisira mishonga uye inouraya (IV) zvinwiwa ().

Kana iwe uine kushomeka kwehutano kunosunganidzwa nehavi kurasikirwa, iwe ungangoda yakakwira-dosi yekuwedzera kuti udzore zvakajairika mazinga. Chero zvinowedzerwa zvinofanirwa kupihwa uye kutariswa nachiremba (24,).

Iwe unogona zvakare kubvunza wako mupi wehutano wekurapa kune akasarudzika kurapwa.

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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita.

Nguva yekuva nehanya

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 uchinowana kuita apo neapo.

Semuenzaniso, kana iwe uchidya chikafu chine huturu hwakaomarara uye huremu hwako hwakafanira kusimudzira kukura kwechibereko, kurasikirwa kwenzara nguva nenguva hakufanirwe kuve kunetsekana.

Pamusoro pezvo, vamwe vakadzi vane nhumbu vanogona kurasikirwa nechishuwo chavo chekudya chaicho, zvinosanganisira chikafu chinonhuwirira uye nyama. Asi, izvi zvinoitika zvakajairika uye hazviwanzo chikonzero chekufunganya.

Nekudaro, kana iwe uchigara uchisvetuka chikafu kana kurasikirwa nechido chako kweinopfuura zuva, unofanirwa kubata mupi wako wezvehutano kuti akupe mazano.

Izvi zvinodaro nekuti zvakakosha kuti uwane zvinovaka muviri zvakakwana kuti utsigire hutano hwako, pamwe nehutano hwemwana wako ari kukura.

Zvinogona kuitika zvinetso zvine chekuita nekusadya zvakanaka panguva yekuzvitakura

Kushaya chikafu zvinovaka muviri kunogona kutungamira kumatambudziko mazhinji ane chekuita nepamuviri, kusanganisira kukura kwekukura kwechibereko, huremu hwekuzvarwa, uye kuonda kwemadzimai. Inobatanidzwawo nekudzika kwepfungwa kushanda uye hunhu matambudziko muvana (,,).

Ose macronutrients uye micronutrients akakosha kuchengetedza nhumbu ine hutano.

Vakadzi vane nhumbu vane nzara dzisingaperi vanomira panjodzi yekushaya ropa, kukura kwe "fetus", uye kuberekwa kwekutanga (,).

Kurarama kwenguva refu kurasikirwa nepamuviri panguva yekuzvitakura kunogona kutungamira mukushaya chikafu, izvo zvinogona kukonzeresa hutano hwakakomba mhedzisiro iwe nemwana wako.

Chinokosha

Sezvo muviri wako paunochinja kuti uve nepamuviri, unogona kuwana zvimwe zvekudya zvisingafadzi kana kuona kurasikirwa nechido. Dzimwe nguva, haugone kuzviunzira kuti udye kunyangwe uine nzara.

Ramba uchifunga kuti kurasikirwa kwechido kwakajairika uye kunowanzo kuve kwakabatana nezvimwe zviratidzo sekusvotwa uye kurutsa. Unogona kuona kuti havi yako inochinja, zvinova zvakajairika.

Kana iwe ukarasikirwa nehavi yako asi uchiri kunzwa nzara, iwe unogona kuyedza kudya zvidiki servings zvebland, zvikafu zvakapusa zviri kuzadza, zvakapfuma mune zvinovaka muviri, uye zviri nyore padumbu rako.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchirasikirwa kana kusingaperi