Mitsempha, mitsempha ...
Ngati m'zaka zitatu zoyambirira, amayi ambiri omwe ali ndi mimba amafuna kugona pafupi nthawi, ndiye kuti zinthu zonse zasintha. Ngakhale atatopa, mayi wapakati sangakhoze kugona, sangathe kutulutsa chisangalalo kuchokera kumutu: kodi kubereka kumapita bwanji? Kodi mwanayo adzakhala wathanzi? Muzochitika izi, ndi bwino kuthetsa nkhawa, zomwe zimakhudza psyche ndi physiology.
• Kodi muli ndi malingaliro achilengedwe, osapereka zithunzi zowala, zochititsa chidwi kapena zoopsa? Gwiritsani ntchito malingaliro abwino: mungathe kuliletsa! Yesani kulingalira zithunzi zomwe zimalimbikitsa. Musayese kuletsa lingalirolo, kungolunjika molondola. Taganizirani zithunzi zamtendere, malota. Tangoganizirani kuti muli ndi mwana panyanja, kunyumba kwanu komwe mumakonda, pamalo amtendere okhaokha komwe kumveka kumveka. Tangoganizani momwe mumagwedezera phokosoli ndikumuimbira nyimbo.
• Ngati malingaliro anu ali osiyana (bizinesi yokhudzana ndi mavuto), yesetsani kungoyang'ana chinthu china. Yesetsani kumagwira manja anu manja, ndikupangitsani kuti "mupume" kupyolera mu manja anu kapena mapazi anu. Onetsetsani kuti minofu ya nkhope ikumasuka, makamaka kuzungulira maso ndi pakamwa. Kuti muchite izi, choyamba, yang'anani maso mwamphamvu, finyani mano anu ndi kukankhira lilime lanu pamtunda pamwamba pake, kenako pumulani.
• N'zovuta kusunthira kwambiri kumapeto kwa nthawi komanso mwakhama, koma pafupifupi aliyense akhoza kuyenda madzulo. Yendani mofulumira kudutsa paki kapena mabwalo musanakagone.
• Ndikofunika kuti musadye chakudya cholemetsa musanagone.
• Njira zothandizira madzi zimathandiza kuti muthetse. Sambani madzi ozizira powaza mlengalenga ndi malo a sacrum ndi madzi.
Mdimawu ndi maso
Kaŵirikaŵiri simukugona m'diso limodzi chifukwa chakuti mwanayo amayamba kugwira ntchito pamene mukufuna kupuma. Kumbukirani kuti muyenera kunama kotero kuti ali ndi oxygen yokwanira. Ngati mumagona kumbuyo kwanu, ndipo ngakhale pa mateti ovuta, mwanayo azichita zambiri, chifukwa wathyola mitsempha yofunikira. Kuphanso kungakhale kovuta chifukwa muli muchisokonezo.
Kuthamangitsani
Mu trimester yotsiriza, kugona kawirikawiri kumasokonezeka ndi kutentha kwa mtima. Zimayamba chifukwa chakuti chiberekero cha poddavlivaet m'mimba (komanso zomwe zili mkati mwake zimatuluka pamtunda), komanso zomwe zimachitika pazitsulo zonse zimasintha kusintha kwa mavitamini pokonzekera thupi kuti libereke. Musanapemphe dokotala kuti apereke mankhwala omwe amachepetsa acidity m'mimba, yesetsani kupirira mwachilengedwe. Ikani mapiritsi ambiri kapena kwezani mutu wa bedi. Chakudya - pasanathe maola awiri musanagone, ndipo musayese kuti muphatikize zakudya zomwe zimapangitsa kuti asidi m'mimba: maswiti, msuzi wa nyama. Pewani chakudya chomwe chimafuna kudya kwautali: nyama, pasitala. Ndi bwino kudya mgonero ndi zosavuta kukumba.
Kusokonezeka
Kodi nthawi zambiri mumadzuka usiku chifukwa chakuti matumbo a gastrocnemius amagwirizana kapena amachepetsedwa (ndiko kuti, kupunduka kumaphatikizapo ululu)?
• Idyani bwino, kuphatikizapo zakudya za mkaka (mulibe calcium).
• Masana, valani nsapato zabwino ndi chidendene kuti minofu isagwire ntchito mopitirira malire. Pakati pa mimba, mumakhala wolemera, kusintha kwa mphamvu yokoka kwanu, kumapangitsa kuti miyendo yanu ikhale yopanikizika, zomwe zingakhale zovuta kupirira ngati muvala nsapato ndi zidendene, nsapato zazing'ono kapena za ballet pamtunda wokhazikika.
• Musanagona, muyenera kupumula minofu: mwachitsanzo, tengani msuzi wosiyana siyana ndi kutambasula. Khalani pansi kapena pamgedi ndi miyendo yotambasulidwa, kukoketsani zala zazikulu zazing'ono ndikugwedeza pang'ono. Mukhozanso kudzipiritsa minofu musanagone, kapena bwino kumufunsa kuti akupatseni phazi komanso kupuma.
• Yesetsani kusinthasintha miyendo masana: imani zochepetsetsa, musakhale pamatumbo, ndi zina zotero.
Chophimba
Kupita kawirikawiri kupita kuchimbudzi - vuto lalikulu kwa amayi ambiri omwe ali ndi pakati. Chiberekero chokula chimachititsa kuti ziwalo zamkati zikhale zovuta, kuphatikizapo chikhodzodzo, chomwe tsopano sichitha madzi pang'ono.
• Musamamwe mowa kwambiri musanagone ndikutsuka chikhodzodzo musanagone.
♦ Khalani patsogolo kutsogolo mutakhala kuchimbudzi.
✓ Muzimasuka kulemba panthawi imene mumasamba. Ambiri ndi choncho, mothandizidwa ndi madzi ofunda, mukhoza kumasuka kwathunthu ndikukhala ndi malo othandizira kutulutsa chikhodzodzo.
• Ngati chilakolako chokodza sizambiri, koma chowawa, ngati ululu kapena ululu umachitika, mutangopita pang'ono, muyenera kuwona dokotala. Pali ngozi yomwe dongosolo lanu limayambitsa matenda okoka mkodzo.
Zosasangalatsa?
Nthawi zina simungakhoze kugona chifukwa ndi zovuta kulandira malo abwino. Yesetsani kukonzekera bedi lanu bwino: musagone pamtunda, chifukwa kugona ndibwino kwa mateti ofewa kwambiri, kukulolani kuti mutenge bwino. Gulani miyendo yambiri kuti mutha kuziika pansi pamapewa kapena miyendo yanu. Pangani bulangete kuchokera pa bulangeti yowonjezera ndikuyiyika pansi pa mapazi anu.