Kudzidza Kunoratidza Hafu yeMadzimai Haazive Chokwadi Chaicho Nezve Kugadzira Vacheche

Zvemukati

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Kunyangwe iwe usiri kuronga nezve kubata nhumbu chero nguva munguva pfupi, ungangoda kufunga nezve kudzidza zvishoma nezve sainzi yekugadzira vana. Tsvagurudzo nyowani inoratidza kuti huwandu hunoshamisa hwevakadzi-vezera rekubereka-vakadzi vachiri kufanira kunongedzerwa-mune nezve hwaro hwehutano hwekubereka. Chidzidzo chakaburitswa muna Ndira 27 chinyorwa cha Kubereka & Kuzvara vakawana kuti vangangoita makumi mashanu muzana yevakadzi vezera rekubereka vasina kumbobvira vakurukura nezvehutano hwavo hwekubereka nemupi wezvekurapa uye vangangoita makumi matatu muzana vakashanyira mubatsiri wavo wehutano hwekubereka isingasviki kamwe chete pagore kana kusatomboita.

Chidzidzo ichi chakaitwa nevatsvakurudzi veYale Chikoro cheMishonga uye chakavakirwa pasainyorwa online ongororo yakaitwa munaKurume 2013 yevakadzi vane chiuru vari pakati pemakore gumi nemasere nemakumi mana anomiririra matunhu ese enzvimbo nenzvimbo dzeUS Tsvagurudzo inosanganisira zvinotevera zvinotevera kunzwisisa kwevakadzi nezvekubereka uye pamuviri:

-Makumi mana muzana evakadzi vezera rekubereka vakaongororwa vakaratidza kushushikana nekugona kwavo kubata pamuviri.

-Hafu vakanga vasingazivi kuti multivitamins ane folic acid inokurudzirwa kuvakadzi vane makore ekubereka kudzivirira kukanganisa kwekuberekwa.

- Vanopfuura makumi maviri neshanu muzana vanga vasingazive zvinokanganisa hutachiona hwepabonde, kufutisa, kusvuta, kana kusagadzikana kwezviito pakubereka.

-Mumwe-wechishanu aive asingazive nezvematambudziko ekukwegura pakubudirira pakubereka, kusanganisira kuwedzera kwekupererwa nemimba, chromosomal zvisizvo, uye kuwedzera nguva yenguva yekuwana kubata.

-Hafu yevakapindura vanotenda kuti kuita zvepabonde kanopfuura kamwe chete pazuva kuchawedzera mikana yekubata pamuviri.

- Vanopfuura chikamu chimwe muzvitatu chevakadzi vaitenda kuti nzvimbo dzepabonde nekusimudza chiuno dzinogona kuwedzera mikana yekubata.

-Angori gumi muzana evakadzi vaiziva kuti kusangana kunofanirwa kuitika usati wabuda, kwete mushure, kugadzirisa mikana yekubata.

Sezvo vakadzi vazhinji vachinonoka kubata nhumbu kusvika gare gare muhupenyu, zvakakosha kuti uwane chokwadi nekukasira kuitira kuti muviri wako ugadzirire mwana kana iwe pakupedzisira ita sarudza kuti unoda imwe. "Kuzvigadzirira iko zvino kunobatsira kuti utore pamuviri nekukurumidza, kuve nemimba ine hutano uye kusununguka zviri nyore, uye kunoita kuti uve munhu ane hutano," anodaro Sheryl Ross, MD, chiremba-gyn kuSaint John's Health Center. "Chinhu chakanyanya kukosha chaungaitire iwe nevana venguva yemberi kuve hutano hwako ikozvino"Saka kana iwe uchifunga kuti unoda kuva nemwana pane imwe nguva-ingave mumwedzi mipfumbamwe kana mumakore gumi-nyanzvi dzedu dzine mazano akakosha ekukubatsira iwe kutanga muviri wako wemucheche.

Kana Iwe Uchida Mwana ... Izvozvi

Rongedza pre-baby gyno kugadzwa. Paunenge uine pamuviri, haungokure chete munhu wese mukati mako, asi iwe zvakare uchawedzera huwandu hweropa rako, kumera imwe nhengo, uye kuita kuti mahomoni ako akwire kusvika pamazinga akakwirira aachazove muhupenyu hwako. . Izvozvo zvinoda kugadzirira kwakawanda, zvose mumuviri nomupfungwa. Taura nachiremba wako nezvenhoroondo yako yekurapa, kana iwe uchida kumwe kuongororwa kwemajini kana ropa usati waedza kubata pamuviri. Iwe unofanirwawo kutaura nezve chero mishonga yaungave uchitora, senge anti-depressants, sezvo mamwe asina kuchengetedzeka kutora panguva yekuzvitakura uye iwe unofanirwa kuibvisa zvishoma nezvishoma.

Enda papiritsi mwedzi mitatu kana mina usati waedza. "Zvakakosha chaizvo kuti unyatsoziva uye unzwisise kumwedzi kwako," anodaro Ross. Iwe unofanirwa kudzidza maitiro ekuudza kana iwe uri ovulat zvichienderana nekamuromo mucous, tembiricha yemuviri, uye nguva; kureba kwekutenderera kwako; uye zvinoita "zvakajairika" kutenderera kunonzwa kunge kwauri. Iye anokurudzira Iyo Pamwe Mucheche app kuti ikubatsire iwe kuchengeta iwo manhamba ese, kunyanya kana iwe uri kuronga kurara kuti uwedzere mikana yako yekubata pamuviri.

Tsvaga amai shamwari. "Kudziridza kubatana kwevamwe amai panguva yekuzvitakura nekupfuura kutsigirwa, kuchengetwa kwevana, uye kushamwaridzana," anodaro Danine Fruge, M.D., nyanzvi yezvevakadzi yehutano uye mubatsiri wezvekurapa kuPritikin.

Tora murume wako muchikepe. Ongororo yave kubuda inoratidza kuti hutano hwemurume hunogona kukanganisa kunaka kwembeu yake uye hutano hwemwana wake. "Anofanirwa kudya zvine hutano uye kurega kusvuta, kunyanya sora," anodaro Ross, achiwedzera kuti mbanje inokanganisa kufamba uye kunaka kwerume rwemurume. [Tita izvi chokwadi!]

Ita ongororo yeshuga muropa. Vakadzi vazhinji vanotanga kubata pamuviri ne insulin resistance (pre-diabetes) vozoita gestational diabetes panguva yekuzvitakura. Izvi zvinogona kukonzera kunetsekana kwekusvitsa, njodzi yakanyanya yekuendesa nechimbichimbi uye zvikamu zveC, kugara muchipatara kwenguva refu, uye njodzi yakakwira yekuti mwana wako ave nechirwere cheshuga uye kunyangwe chirwere chemwoyo achiri mudiki. Saka kana bvunzo dzako dzeropa dzichidzoka dzichiratidza huwandu hweropa glucose, kana iwe watoonekwa kuti une chirwere cheshuga kana pre-chirwere cheshuga, kana kuti chirwere cheshuga cheshuga chiri kumhanya mumhuri yako, taura nachiremba wako nezve nzira yekuchengeta nayo zvakachengeteka.

Kushungurudzika kushoma. Kana iwe uri kuedza kubata pamuviri uye zvikasaitika ipapo ipapo, zviri nyore kuti ushushikane… izvo zvinogona kuramba zvichitadzisa mikana yako yekugogodzwa. Mune ongororo ya2011 yakaburitswa mu Zvinyorwa zveKubereka uye Kuzvara, vaongorori vakaona kuti kana mukadzi achinyanya kushushikana, mukana wake wekubata mwedzi iwoyo "wakanyanya kuderedzwa." Asi vakadzi pavakadzora kushushikana muhupenyu hwavo, kubereka kwavo kwakadzokera pamatanho akajairwa anotarisirwa zera ravo. "Kusabereka kwechokwadi kushoma, kunongokanganisa zvikamu gumi kubva muzana zvevakadzi," anodaro Ross. "Vakadzi vazhinji vanotora pakati pemwedzi mitatu nemitanhatu kuti vabate pamuviri." Asi kana iwe wakadzora kushushikana kwako uye wave uchiedza kweinopfuura mwedzi mitanhatu pasina rombo rakanaka, Ross anoti tarisa nachiremba wako.

Kana Uchida Mwana...mumakore mashanu kusvika gumi anotevera

Supercharge chikafu chako. Ross anokurudzira chikafu cheMediterranean kuvarwere vake nekuti kusimbisa kwayo zviyo, hove, miriwo, uye mafuta ane hutano, senge mhando dzinowanikwa munzungu nemafuta emuorivhi, ipa muviri wako zvese zvinovaka muviri zvinoda kukura mwana ane hutano uye chengeta amai mune fomu-yepamusoro fomu. Zvidzidzo zvakaratidza kuti kudya kweMediterranean kunoderedza njodzi yako yekurwadziwa kwemoyo, sitiroko, uye chirwere cheshuga, uye zvakare inopindirana nehurefu hwehupenyu. Ongororo yakaitwa muna 2013 yakaratidza kuti vakadzi vanodya yakawanda omega-3 fatty acids, rudzi rwunowanikwa muhove, vanozvara vana vane maIQ akakwirira uye nenjodzi shoma yekusagadzikana.

Shandisa multivitamin. Nepo nyanzvi dzichiti iwe unofanirwa kuedza kuwana zvese zvinovaka muviri kubva pakudya kune hutano, iwe unofanirwa kufunga nezve mashoma ekuwedzera kana uri kuedza kubata pamuviri. "Folic acid, inowanikwa muzviyo nemiriwo, chimwe chezvokudya zvakakosha kuvakadzi mumakore avo ekubereka," anodaro Alane Park, MD, chiremba wepaGood Samaritan Hospital muLos Angeles. Iyo mineral inogona kubatsira kudzivirira neural tube kuremara senge spina bifida mukukudziridza fetus. Tora 800mcg zuva nezuva kana 400mcg kana uchitevera chikafu cheMediterranean, anodaro Ross. Anokurudzirawo 500mg yemafuta ehove uye 2,000mg yevhitamini D3 kuvarwere vake. Vitamin D yakakosha kune vese vanaamai nevacheche, sezvo ine basa rakakosha mukutsigira immune system. Uye kana usati watove, unofanirwa kurega kuputa uye kudzikira doro kune chimwe chinwiwa pazuva.

Chengetedza zvakanyanya kubs yako. "Simba repakati rinovandudza hutano hwepamuviri nekubatsira kutsigira huremu hwemwana uye kuchengetedza majoini ako nemarunda mukurongeka, pamwe chete zvinogona kutungamira kukurumidza uye nyore kusununguka," Ross anodaro. Uye vakadzi vanotanga vaine mhasuru dzakasimba dzepakati vanowanzopora nekukurumidza kubva kune diastis-kuparadzaniswa pakati pematumbu ako kunoitika munenge makumi mashanu muzana evakadzi panguva yekuzvitakura-zvichitungamira kudumbu rakadzikama nekukurumidza mushure memwana. Nekuti haufanirwe kushanda yako abs tsandanyama mushure mekutanga trimester yako, zvakakosha kuvaka iro simba izvozvi. Ross anokurudzira Pilates kana iyo yoga kamwe kana kaviri pasvondo. [Tita matipi aya!]

Wedzera cardio yako. Kubata kunoisa huwandu hwakawanda hwekushushikana panhengo dzako dzese. Itsvo dzako nechiropa zvinofanirwa kusefa zvakapetwa kuwanda kweropa, uye mapapu ako ave kufemera maviri zvisinei nekuwedzera kuwanda sezvo mwana anokura uye achisundira diaphragm yako kumusoro. Asi njodzi chaiyo ndeye pamoyo wako. "Kubata pamuviri kwave kutorwa semukadzi wekutanga kunetseka kwepfungwa," anodaro Fruge. "Uye kana akakwidziridzwa neBP, cholesterol, kana kufutisa panguva yekuzvitakura, ipapo anenge ari panjodzi huru pachirwere chemwoyo chenguva yemberi uye anoda kuwedzerwa moyo kwehupenyu hwake hwese." Ross anoratidzira kurovedza kashanu pavhiki kwemaminitsi makumi mashanu nemakumi matanhatu panguva imwe, uchiita musanganiswa wekadhiyo uye simba rekudzidzisa.

Chengeta hupenyu hwako hwepabonde hune hutano. Nepo kugara uchiona zvechikadzi iri kuraira kwakanaka kune wese munhu, Ross anoti ivo vakanyanya kukosha kune vakadzi vanofunga kuve nevana. Pamusoro pebvunzo dzako dzegore rega, zvakakosha kuti uone gyno yako nguva imwe neimwe paunenge uine mutsva wepabonde kuti utarise zvirwere zvepabonde zvinogona kukuvadza kubereka kwako kana kupfuudzwa kumwana.

Usamirira kwenguva yakareba. Madzimai mazhinji ari pasi pefungidziro yekuti vachakwanisa kubata pamuviri chero nguva yavanoda. Muzvokwadi, kubereka kwemukadzi kunokwira mumakore ake ekutanga makumi maviri uye otanga kudzikira panosvika makore makumi maviri nemanomwe. "Tinoona vane makore makumi mana nemana ekubereka vana mapatya, uye zvinotsausa zvishoma," anodaro Ross. "Une hwindo rekubereka rinopera pamakore makumi mana, uye mushure mezvo huwandu hwekusununguka hunowedzera kupfuura makumi mashanu muzana." Fuge anoyambira kuti marapirwo embereko harisi iro remashiripiti ravanoitwa kuti rive, kana: “Kunyanya kana uchifunga kuti ungada kuva nemwana mumwe chete, chenjerera kuvimba nemishonga yekuzvara nekuti kunyangwe neyazvino uno. mushonga hapana vimbiso. " Kune vakadzi vakura kupfuura makumi matatu, in vitro fetiraiza (IVF) inoshanda chete makumi matatu muzana yenguva, uye kana iwe uri 40 -zve, iyo nhamba inodonha kusvika ingangoita gumi muzana.

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