Nei Matangi Ako Emagetsi Panguva Yepamuviri-uye Maitiro Ekudzoreredza

Zvemukati

• 1. Usazvimanikidza iwe pachako * nesimba, asi ramba uchirovedza muviri.
• 2. Ipa kune chido chako chekurara.
• 3. Chikafu kazhinji pane zviri nyore kugaya, zvekudya zvinopa simba.
• 4. Zadza pamiti-based proteins.
• 5. Funga nezve vitamini B6.
• Ongororo ye

Kana iwe uri amai-to-be, unogona * pamwe * kuenderana neizvi: Rimwe zuva, kupera simba kunokurova zvakanyanya. Uye iyi haisiriyo yenguva dzose yekuneta iwe yaunonzwa mushure mezuva refu. Iyo inobuda pasina kwese, uye haina kumbonzwa-chero-chinhu-senge-icho, chisingatombo-kuita-icho-kuburikidza-kwezuva-zuva rudzi rwekuneta. Asi kunyange zvazvo inogona kunhuwa (uye kuita kuti kuenda kubasa kana kutarisira vamwe vana kuve kwakaoma), ingoziva kuti kuneta kwakajairika.

"Kuneta, pamwe nekusvotwa uye kushomeka kwepfungwa, ndizvo zvichemo zvitatu zvakajairika pakuzvitakura kwekutanga," anodaro Jenna Flanagan. MD, ob-gyn kuBeth Israel Deaconess Medical Center muBoston. Chimwe chidzidzo chakabudiswa mumagazini PLOS Imwe vakawana 44 muzana yevakadzi vakanzwa gasi rakazara mumwedzi yekutanga. (Kungoita zvinhu zvakachengeteka, iva nechokwadi chekutaura kuneta kwako kune wako-gyn. Dzimwe nguva, kuneta kunogona kuva chiratidzo chezvimwe zvinhu, zvakadai seanemia.)

Iwe unogona kupomera kuva wakashinga kudaro wakaneta pane yakazara yakaurayiwa yeshanduko, yekutanga yacho iri mahormone. Hormone imwe kunyanya, progesterone, iyo inokwira panguva yese yepamuviri, inogona kudzikisa huwandu hweshuga yeropa, kudzikisa BP, uye kukonzera kurara, anotsanangura Dr. Flanagan. (Yakabatana: Tenga Zvese Zvakanditora Nayo Yangu Yekutanga Trimester Yepamuviri)

Kunzwa kusvotwa-chimwe chiratidzo chinodakadza chekutanga trimester! New York.

Zvino pane iyo yese kugadzira hupenyu chinhu. "Kuti mwana awedzere kukura, basa raamai rinogona kuderera," anodaro. Mushure mezvose, kugadzira matishu matsva uye hupenyu muchibereko chako harisi basa riri nyore uye rinogona kupedza simba rako.

Mashoko akanaka? Kuneta kunowanzo kukwira mumwedzi wekutanga kana muviri wako uchipfuura nekukurumidza shanduko (pamwe kekutanga), anodaro Dr. Flanagan. Uye nepo kusashanda nekumhanya kwako kwakajairika kunogona kuodza mwoyo, kune nzira dzekurwisa kuneta. Pano, izvo ob-gyns zvinokurudzira.

1. Usazvimanikidza iwe pachako * nesimba, asi ramba uchirovedza muviri.

Kana iwe wakaneta zvakanyanya, muviri wako uri kuedza kukuudza chimwe chinhu-zvichida kuti inguva yekuzorora. Saka, kutanga uye zvakakosha, usazvipfuudza.

Izvo zvakati, kana iwe wakajaira zuva nezuva Spin makirasi kana kumhanya kwenguva refu uye kamwe kamwe kumisa maitiro ako ekuita maekisesaizi mumakwara ayo, zvinogona kukonzera kuti simba rako rose rinyure, uye unogona kuona manzwiro ako kutora dip nekuda kwekuchinja kwe endorphin. mazinga, anodaro Dr. Friedman. "Zvakakosha kugara wakashanda pakubata kana wajaira," anodaro. (Yakabatana: 4 Nzira Iwe Unofanirwa Kuchinja Yako Workout Paunobata Pamuviri)

Zvinhu zvishoma zvekurangarira: Uine mwana munzira, kurova kwemoyo wako kuchakwira kupfuura zvakajairwa, zvinoreva kuti iwe unonzwa mhedzisiro yekurovedza muviri (wapererwa nemweya, uri kudikitira) nekukurumidza uye kubva pasi masimba. Izvi zvichaenderera mberi apo mwana wako anokura, zvakare. (Kushanda pamuviri kwakafanana zvikuru nekuita zvose nebhegi rezviyereso.)

Izvi zvese ndezvekuti iwe unogona kuenda kumakirasi ako eSpin kana kunze kwekumhanya, asi iwe ungangofanira kudzikisira kushora kana kudzikisa yako mileage. Kana iri kurovedza simba, Dr. Friedman anoratidza kuderedza uremu uye kuwedzera reps. Sezvineiwo, tsvakiridzo inoona kuti kunyangwe yakaderera-kune mwero-yakasimba-yakasimba kurovedza muviri kunogona kubvisa kuneta uye kuvandudza simba mukuzvitakura.

2. Ipa kune chido chako chekurara.

Heino rimwe divi remari: Kana iwe uchishuva mubhedha wako kana kunzwa ako eyelids achivhara, zviri nani kuti uwane nguva yekuvhara-ziso, anodaro Dr. Friedman. Kutaura zvazviri, National Institutes of Health inotaura kuti vakadzi vane pamuviri vangada mamwe maawa mashomanana okurara usiku hwoga hwoga kana kuti kumborara zvishoma mukati mezuva. Tarisa pazviri sekubatsira mwana wako: "Iwe haudi kuita chero chinhu chinokushungurudza panyama," anodaro (sekutorerwa hope). "Kuzorora kunogona kubatsira kuwedzera kuyerera kweropa muchibereko."

3. Chikafu kazhinji pane zviri nyore kugaya, zvekudya zvinopa simba.

Kana iwe uri chikafu chamangwanani, masikati, uye chisvusvuro chemhando yegal, funga kudya zvidiki, kazhinji chikafu, anodaro Dr. Friedman. Kunyange usingade *kuda*, kuchengeta dumbu rako rizere kunogona kubatsira kudzivirira kusvotwa. Uye zvirinani zvirinani physiologically uye nemasimba emagetsi pane matatu akaiswa kudya, zvichikubatsira iwe kuti urege kuchinja huwandu hweshuga yeropa hunogona kukanganisa nesimba, anodaro.

"Kukura kwedumbu kwakamanikidzwawo nemwana achisundira pariri, saka, chaizvo, zvirinani kudya zvidyiwa zvidiki zvina kana zvishanu pazuva zvichipesana nekuyedza kuzviisa muzvikafu zvakakura," anowedzera Dana Hunnes, Ph. .D., RD, chiremba mukuru wezvekudya paRonald Reagan UCLA Medical Center.

Super nauseated? Simba rinogona kuuya nenzira yezvokudya zvinofadza zviri nyore padumbu: pineapple, majiroji, zviyo zvakakwana, hummus, zviyo zvegorosi, uye miriwo isiri-gassy yakadai sezucchini, anodaro Hunnes.

4. Zadza pamiti-based proteins.

Iwe unogona kunge uchinyura pamabagels kana kunzwa sekunge iwe unogona chete mudumbu toast. Asi kana uchikwanisa, mapuroteni anokupa iwe simba rakawanda kupfuura carbs, anodaro Dr. Friedman. Zvirimwa-zvakavakirwa sarudzo ndiwo ako akanakisa uye ane hutano kubheja, anodaro Hunnes. Chinangwa cheprotein sarudzo dzisinginhuwi (buh-bye mazai akaomeswa-akabikwa) kana uchirwara kudumbu rako. Pane kudaro, enda kune nzungu ruomba, hummus, kana avocado. (Yakabatana: 5 Weird Health Kunetsekana Kunogona Kuuya Panguva Yekubata)

5. Funga nezve vitamini B6.

Inzwa kunge kuda kusvotwa ndiko kuri kukurasa? Tora vitamini B6. The American Congress of Obstetrics and Gynecology (ACOG) inokurudzira 10 kusvika 25 mg yevhitamini katatu kana kana pazuva kuti uderedze kusvotwa uye kurutsa panguva yekuzvitakura (chimwe chinhu chinogona *serious* kupedza simba rako). Vitamini inogona kutobatsira kuvandudza mafungiro ako uye kurara. Ingo ita chokwadi chekubata base neako ob-gyn usati watanga chero zvinowedzera.

Ongororo ye