Musakhale wamanjenje!
Kafukufuku wasonyeza kuti mafuta m'mimba amachedwa kuchepetsa amayi omwe ali ndi nkhawa. Pamene mumadandaula kwambiri za matendawa m'nyumba, kukwapula kwa mwana kapena kukangana ndi okondedwa anu, zimatchulidwa kwambiri kuti thupi limakhala lolemera. Izi ndizoyambitsa mahomoni otchedwa cortisol, omwe amamasulidwa mu nthawi zovuta. Mukakhala ndi nkhawa nthawi zonse, thupi limatulutsa pansi phokoso la cortisol kupita ku machitidwe a mkati ndipo nthawi yomweyo imapanga dongosolo lokonzekera - m'mimba mwa mafuta. Choncho, ntchito yanu ndi kuphunzira kupumula. Imodzi mwa njira zabwino kwambiri za amayi apakati ndi kuyamwitsa. Tulukani ndikuiwala chirichonse. Zina zomwe zimayambitsa mavitamini pamimba ndizochepa komanso zakudya zambiri. Amayi ambiri pa nthawi ya mkaka amaonetsetsa zosowa za thupi lawo komanso corny.
Kodi ndi zoopsa ziti za m'mimba?
Mafuta a m'mimba, omwe ndi mafuta, ali m'chiuno, ndi owopsa kwambiri pa mitundu yonse ya kunenepa kwambiri. Mimba yokongola sizingatheke popanda kuyimika bwino. Mukameta, minofu imafalikira. Kotero, pamene mukugwira ntchito pa osindikiza, musaiwale kulimbitsa minofu ya kumbuyo. Izi zidzakuthandizani kupewa ndi kupweteka m'munsi kumbuyo.
Musadye zakudya!
Zakudya zochepa samayi akuyamwitsa kapena mkazi wamba samapindula. Kuletsedwa kwa kalori wokhudzana ndi zakudya komanso kukanidwa kwa mankhwala omwe ali magwero a mapuloteni, mavitamini ndi mchere, kumabweretsa zotsatira zoipa pa thanzi la amayi okha, komanso mwana - ku matenda omwe amayamba chifukwa cha kusowa kwa zakudya. Pakati pa kuyamwitsa ndi bwino kusintha zakudya zabwino, ndipo mavuto ambiri amachoka paokha. Pasanapite nthawi yanji kukhalapo kwa mimba pambuyo pa kubala kumaganiziridwa kuti ndiwechirengedwe? Pambuyo pa milungu 5-6, chiberekero chimafika kumtundu wamba, madzi owonjezera amasiya thupi, minofu ya mimba imakhala yolimba. Ngati patadutsa miyezi 2-3 chiuno chiri choposa 88 masentimita - muyenera kutengapo mbali kuti mubwerere ku mawonekedwe abwino. Kubwerera ku masewera olimbitsa thupi sikumayambiriro kwa masabata asanu pambuyo pa kubala. Komabe, musanayambe maphunziro, nkofunika kukaonana ndi dokotala. Kutalika kwa nthawi yochira kumadalira mtundu ndi kuuma kwa kubadwa. Choncho, zochitika zolimbitsa thupi kumalimbitsa minofu ya m'mimba ingapangidwe masabata asanu ndi limodzi ndi asanu ndi limodzi (6-8) pambuyo pa kubereka zakuthupi osati pasanathe miyezi 2-2.5 mutatha. Kwa amayi, chiwerengero cha maselo a mafuta chimakula panthawi ya mimba. Choncho, chikhalidwe cha mafuta ochepa omwe amatha kubereka makamaka chimadalira pa ndalama zambiri zomwe mwalandira panthawi yomwe mukunyamula mwanayo. Ndi chilolezo cha adotolo, pitirizani kuphunzitsa. Koma kumbukirani kuti maphunzilo sayenera kukhala amphamvu, kotero kuti thupi silingathe kutenthedwa, ndipo mpweya ndi shuga zimalowerera m'maselo onse a thupi. Kumbukirani kuti simukuphunzira nokha.
Kodi pali zakudya za m'chiuno chochepa?
Momwemo, ayi. Koma pali mfundo za zakudya zomveka bwino, zomwe mungapewe kupezeka kwa mtundu uliwonse wa mafuta, kuphatikizapo m'mimba. Amayi ayenera kusiya zinthu zopanda kanthu: maswiti (maswiti, chokoleti, mikate), kuphika ndi zopangidwa kuchokera ku ufa woyera, kusuta fodya, komanso mafuta a mkaka. Choyenera, chakudyacho chiyenera kukhala ndi zakudya zowonjezera. Ndi zamasamba zatsopano, zophika kapena zophika, komanso zipatso. Zotsalira zotsalirazi ziyenera kuperekedwa kwa mkaka wochepa wa mkaka, nyemba ndi tirigu (tirigu, mkate wa tirigu). Zambiri, mukhoza kudya nsomba ndi nyama. Ngati mwanayo salola zakudya zina, yesetsani kusintha njira yophika (mmalo mwa maapulo atsopano, mwachitsanzo, yesetsani kuphika) kapena musankhe zakudya zina zomwe sizidzapangitse kuti mwana wanu asapangidwe kwambiri.
Kodi chimatanthauzanji mumachubu kumathandiza kuchotsa mimba?
Zokongoletsera zamagetsi zimayambitsa kusakaza kwa magazi ndi kupuma kwa magazi, kumalimbikitsa kugawanika kwa mafuta. Lonjezerani mawu ndi khungu la khungu, khalani osakwiya. Amagwiritsidwa ntchito pakhungu 1-2 pa tsiku kwa masiku 30. Ndiye mukusowa kupuma. Patapita kanthawi, maphunzirowo akhoza kubwerezedwa. Kumbukirani kuti mankhwala ambiriwa sakuvomerezedwa kwa amayi omwe akulera bwino, choncho ntchito yawo iyenera kusinthidwa nthawi ina. Makamaka plasters a m'deralo. Pamene lactation ndi mimba sizingagwiritsidwe ntchito chifukwa cha zinthu zamphamvu
Osadalira kokha pamitsuko!
Zodzoladzola zambiri zimatha kupereka zotsatira zokhazokha ndi zotsatira zovuta: kuphatikizapo masewera olimbitsa thupi, zakudya zomveka bwino komanso masewera olimbitsa thupi. Komanso, liwiro lachidziwitso limatsimikiziridwa ndi maonekedwe a mkazi aliyense. Kuperewera kwa kuchepa kwa nthawiyi kumathandizidwa ndi maphunziro asanayambe, panthaŵi ndi mimba, komanso kudya zakudya zomveka bwino pamoyo wonse. Zidzatha, kuyambira pa miyezi 6 kufikira chaka chimodzi kuti mutenge.
N'chifukwa chiyani khungu limatayika pambuyo pobereka?
Pakati pa mimba, khungu la mimba limatambasula kwambiri. Ngati palibe mavuto ngati amenewa, amalumikizana mwamsanga, nthawi yomwe amachokera kuchipatala. Chinthu chachikulu chomwe chimayambitsa kutaya ndi kupanga mapulaneti olemekezeka kwambiri a "orange peel" atatha kubereka ndi zomwe zimachititsa kuti mahomoni amtundu wa estrogens, omwe ndi owonjezeka pa nthawi ya mimba. Poonetsetsa kuti khungu limabweretsanso kukomoka msanga, chitani ntchito yothandizira pamene mwana akuyembekezera: yang'anani kulemera kolemetsa, kutsogolera moyo wokhutira, kusamalira khungu.
Wotentha
Yendani mofulumira ndi woyendayenda kapena kuzungulira phokoso: mikono imayendayenda pamakona, kuyenda kwa miyendo kuchokera ku chiuno (kuthamanga kwa masewera). Nthawi yowonongeka ndi mphindi zisanu, nthawi yochuluka ndi 15 minutes.
Minofu yotambasula
Kuima molunjika, kwezani manja anu mmwamba, gwirani dzanja lanu lamanja ndi dzanja lanu lamanzere ndipo, poyikira nkhaniyo kumanzere, tambani theka labwino la thunthu. Bwerezani zomwe mukuyendetsa posintha mzere wa dzanja ndikukweza nkhaniyo kumanja. Imani patsogolo pa mtengo uliwonse pamtunda wa mamita 7 mpaka 1. Ikani manja pa mtengo pachifuwa, pendani kutsogolo, miyendo pambali pa mapewa. Mukamataya, onetsetsani kuti msana wanu uli pamalo omwe akufanana ndi nthaka.
Gawo lalikulu
Musamangokweza miyendo yanu, muweramire pamadzulo. Pangani zojambulazo zingakhale zikuyimirira, mutatsamira ndi dzanja limodzi pamsuntha kapena mtengo. Ngati dzikolo liri laling'ono, ndiye kuti mukhoza kuyika manja anu pa lamba lanu ndikukweza miyendo yanu. Chitani zobwereza 20-25 ndi mapazi onse awiri.
Kupotoza thupi
Kuchokera pamayima kapena kukhala pa benchi, mutembenuzire thupi kumbali. Yambani - tembenukani-exhale. Chitani zobwereza 20-25.
Mitunda yamtundu pambali
Kuimirira, manja pachiuno, kulolera ndi kutulutsa, kuthamanga, kugwirana ndi mkono wolowa manja. Yambani ndi kubwereza kumanzere. Kubwereza 15-20 kokha.
Kodi ndiyenera kugwiritsa ntchito pulasitiki kuti ndichotse "masentimita" osokonezeka?
Pulasitiki ndi chinthu chotsiriza chomwe muyenera kutembenukira. Kuopsa kwa mavuto aakulu ndi kwakukulu kwambiri, ndipo zotsatira zowonjezera zikhoza kukhala zoipitsitsa kuposa zoyambirira. Kuwonjezera pamenepo, ntchito zoterezi zingalepheretse kutenga mimba. Choncho, njira iliyonse yopaleshoni imagwiritsidwa ntchito pazizindikiro zachipatala (kupanga "apron" pamimba, kuthamanga kwakukulu kwa mitsempha ya m'mimba (diastase), pamene palibe njira ina yothandizira kuthana ndi vutoli.
Kutukula miyendo
Khalani ndi manja anu pa benchi. Pumirani mkati, gwirani mawondo anu ndi kutulutsa, ponyani iwo mmimba mwanu. Chitani zobwereza 10-25.
Kuyenda ndi ziwonongeko
Imani bwino, manja m'chiuno mwanu. Pangani mapepala ndi phazi lanu lakumanja, kenaka ikani kumanzere. Kenaka pitani patsogolo ndi phazi lanu lakumanzere ndi chiwonongeko ndikukweza phazi lanu lamanja. Mukhoza kusinthasintha thupi: ngati mpanda uli ndi phazi lamanja, ndiye kuti thupi limayenda moyenera. Kubwereza 15-20 kokha. Kuti mumve bwino, pitani mofulumira. Kupuma ndiko ufulu.
Kodi ndiyenera kugwiritsa ntchito pulasitiki kuti ndichotse "masentimita" osokonezeka?
Pulasitiki ndi chinthu chotsiriza chomwe muyenera kutembenukira. Kuopsa kwa mavuto aakulu ndi kwakukulu kwambiri, ndipo zotsatira zowonjezera zikhoza kukhala zoipitsitsa kuposa zoyambirira. Kuwonjezera pamenepo, ntchito zoterezi zingalepheretse kutenga mimba. Choncho, njira iliyonse yopaleshoni imagwiritsidwa ntchito pazizindikiro zachipatala (kupanga "apron" pamimba, kuthamanga kwakukulu kwa mitsempha ya m'mimba (diastase), pamene palibe njira ina yothandizira kuthana ndi vutoli.
Kutukula miyendo
Khalani ndi manja anu pa benchi. Pumirani mkati, gwirani mawondo anu ndi kutulutsa, ponyani iwo mmimba mwanu. Chitani zobwereza 10-25.
Kuyenda ndi ziwonongeko
Imani bwino, manja m'chiuno mwanu. Pangani mapepala ndi phazi lanu lakumanja, kenaka ikani kumanzere. Kenaka pitani patsogolo ndi phazi lanu lakumanzere ndi chiwonongeko ndikukweza phazi lanu lamanja. Mukhoza kusinthasintha thupi: ngati mpanda uli ndi phazi lamanja, ndiye kuti thupi limayenda moyenera. Kubwereza 15-20 kokha. Kuti mumve bwino, pitani mofulumira. Kupuma ndiko ufulu.