Zvinoitika, Kuva Nemimba Kunogona Kukurisa Kushanda Kwako

Zvemukati

• Exercise oomph kare.
• Zvirinani kuchinjika, mashoma marambi.
• Kuderera kweropa.
• Ongororo ye

Iwe unowanzonzwa nezvekuderera kwepamuviri-kurwara kwemangwanani! kuzvimba makumbo! backaches! (Uye, TBH, kune vamwe vanaamai ndizvo.) Asi kuchinja kukuru kuri kuita muviri wako mukati memwedzi mipfumbamwe iyoyo kunosanganisirawo mamwe mabhonasi eutano anokurudzira.

"Kuchinja kwakawanda kunokonzerwa nekuchinjwa kwemahomoni akaita seestrogen, progesterone, uye relaxin," anodaro musayendisiti wezvemitambo Michele Olson, Ph.D., a. Chimiro Brain Trust nhengo. Iwo mahormone mashifts anotungamira kune kumwe kuyerera kweropa uye mamwe madomino mhedzisiro ayo anogona kunyatso kuvandudza ako ekurovedza muviri. (Vanotsoropodza kurovedza muviri vasati vaberekwa, teerera kumusoro!) Tarisa uone matatu emabiggies.

Exercise oomph kare.

Munguva yepamuviri pako, huwandu hweropa rako hunowedzera kubatsira mwana kukura. Nekuda kwekuwedzera uku kwemasero matsvuku eropa, "mumavhiki gumi kusvika gumi nemaviri ekuzvitakura, vakadzi vazhinji vane nhumbu vane hutano hwepanyama hwekutsungirira [kurovedza muviri]," anodaro Raul Artal-Mittelmark, MD, purofesa anobuda paSaint Louis University .

Izvo zvinogona kududzira mukunzwa wakasimba pane ako akajairwa kumhanya kana kurovedza panguva yako yekutanga trimester. (Sezvo pamuviri uchifambira mberi, zvimwe zvinhu zvemuviri zvinouya zvinogona kuderedza kukwanisa kwako kwemitambo, anodaro.) Senguva dzose, wana OK kubva kuna chiremba wako: Ino haisi nguva yekungotanga kuita chinhambwe. (Yakabatana: Ungachinje Sei Yako Workout Maitiro Uchiri Nepamuviri)

Zvirinani kuchinjika, mashoma marambi.

Sezvo mazinga ehomoni yekuzorora achiwedzera, iwe unowana kuwedzera kuchinjika kwemajoini nekuti matsinga ako anowedzera kupfakanyika (kubvumidza pelvis kuzorora uye kukura pakuzvarwa). "Unogona kuwana iwe uchikwanisa kusvika uye kutambanudza zvishoma mukudzidzira kwako kweyoga," Olson anodaro. "Ingo chenjera kuti urege kuwedzeredza chero mhasuru kana mubatanidzwa, izvo zvinogona kukonzera kuti urasikirwe pachiyero."

Zvichakadaro, parathyroid gland, iri mumutsipa wako, inoita kuti pave nekarusiyamu yakawanda (kubatsira mapfupa kukura mumwana anoumba fetus). "Iyi calcium yakawedzera inobatsirawo amai kuti vasave nemhasuru cramps uye spasms," Olson anodaro.

Kuderera kweropa.

"Sezvo progesterone inowedzera, kuramba muvascular system yako kunoderera kuti ropa riwedzere kuyerera kumwana," anodaro Olson. Izvi zvinorevei kwauri: kuwanda kweropa, kuyerera kweoksijeni, uye kuyerera kwehutano kune zvese, kusanganisira mhasuru dzako. (Uye kana usiri kunzwa izvo zvinorehwa? Hapana kunetseka. Emily Skye aisakwanisa kuramba achiteedzera pamwe nepamuviri pake kushanda-uye zvine hutano zvakakwana.)

Ongororo ye