Yonke into ekufuneka uyenzile kuNyaka oPhambi kokuba ukhulelwe

Umxholo

• Yintoni omawuyenze kuNyaka oPhambi kokukhulelwa
• Fumana uvavanyo lomzimba.
• Qalisa ukulawula uxinzelelo lwakho.
• Bhukisha idinga lakho nogqirha wakho.
• Nceda iqabane lakho libeke impilo yalo emgceni.
• Yintoni enokuyenza kwiinyanga ezintandathu ngaphambi kokukhulelwa
• Ishedyuli yokujonga ugqirha wakho wamazinyo.
• Gcina ubunzima obunempilo.
• Yintoni enokuyenza kwiinyanga ezintathu ngaphambi kokukhulelwa
• Namathela kukutya okusempilweni.
• Cinga ngaphambi kokuba usele.
• Sika kwakhona icaffeine.
• Cinga ngokukhetha ukutya okuvela kwindalo.
• Yintoni enokuyenza ngenyanga enye ngaphambi kokukhulelwa
• Qala ukuthatha iivithamini zokubeleka.
• Uphengululo lwe

Nje ukuba uvumele ukuba kutyibilike ukuba uzama ukuqala usapho kumazala wakho, ngoko nangoko uhlaselwa ngeengcebiso ezingacetywanga kunye neengcebiso zempilo malunga nendlela yokulungiselela umzimba wakho ukukhulelwa kunye nokukhulisa amathuba akho okukhawula. Naxa uzama ukulungisa olu lwazi ngophendlo olunzulu lukaGoogle, usashiyeka uziva wothukile. Ke, ngaphandle kokuhla uye kwezamashishini neqabane lakho, yintoni ngokwenene Kubalulekile ukwenza kunyaka okhokelela ekukhulelweni?

"Yenza impilo yakho ibe yinto ephambili kulo nyaka," utshilo uTracy Gaudet, MD, umlawuli weDuke Centre yeZonyango eziHlanganisiweyo kunye nombhali Umzimba, uMphefumlo kunye nomntwana. "Uya kuba nexesha lokuzilolonga emzimbeni wakho kwaye utshintshe nayiphi na imikhwa emibi ngaphambi kokuba ukhulelwe." Ukufumana umzimba wakho kwi-tip-top shape ukuphucula amathuba akho okukhulelwa okunempilo, yongeza le mihla ibalulekileyo kunye nemihla ngemihla kwi-dos kumcwangcisi wakho kunyaka ongaphambi kokuba ukhulelwe. (Idibeneyo: Ayintoni amathuba okufumana ukhulelwe kuTshintsho lwakho kuMjikelo wakho)

Yintoni omawuyenze kuNyaka oPhambi kokukhulelwa

Fumana uvavanyo lomzimba.

Unokucinga ukuba i-ob-gyn yakho kufuneka ibe yeyokuqala ukuva malunga nezicwangciso zakho zokukhulelwa, kodwa kuya kufuneka ubeke ixesha lokudibana nogqirha wakho ukuze ufumanise ukuba imeko yakho yangoku yezempilo inokuchaphazela njani amandla akho okukhulelwa kunye nokuthwala umntwana ixesha . Bhukisha uvavanyo lomzimba kunyaka ongaphambi kokukhulelwa kwaye uqiniseke ukuba uthetha nogqirha wakho malunga nazo zonke ezi metric zilandelayo.

Ifuthe legazi: Ngokufanelekileyo, ufundo lwakho lwegazi kufuneka lube ngaphantsi kwe-120/80. Uxinzelelo lwe-Borderline (120-139 / 80-89) okanye uxinzelelo lwegazi (140/90) lukubeka kwi-preeclampsia, ukukhulelwa koxinzelelo lwegazi oluphezulu olunokunciphisa ukuhamba kwegazi ukuya kwimveku kunye nokwandisa umngcipheko wokuzalwa ngaphambi kwexesha; Inokuphakamisa ukungangqinelani kwesifo, isifo sentliziyo, kunye nesifo sezintso ezantsi emgceni. Ukuba uxinzelelo lwegazi luphezulu, nciphisa i-sodium, unyuse izinga lokuzilolonga, okanye uthathe amayeza (amaninzi akhuselekile, nangexesha lokukhulelwa). (BTW, iimpawu zakho ze-PMS zinokukuxelela okuthile malunga noxinzelelo lwegazi lakho.)

Iswekile yegazi: Ukuba unesifo seswekile, imbali yosapho kwesi sifo, okanye izinto ezithile ezinobungozi ezinje ngobunzima obongezelelekileyo okanye amaxesha angaqhelekanga, cela uvavanyo lwe-hemoglobin A1c- iyakubonisa amanqanaba eswekile yakho kwiinyanga ezintathu ezidlulileyo. "Amanqanaba aphezulu anokuthetha ukuba umzimba wakho uvelisa i-insulin eyongezelelweyo, enokuthi iphazamise i-ovulation kwaye ikhokelele kwiingxaki zokukhulelwa," utshilo uDaniel Potter, MD, umbhali Yintoni omawuyenze xa ungakhulelwa. Amanqanaba eswekile yegazi aphezulu anyusa umngcipheko wesifo seswekile, esichaphazela ukuya kuthi ga kwipesenti ezisixhenxe zabafazi abakhulelweyo.

Amayeza: Ubomi bakho-kunye nokukhulelwa kwakho-kuxhomekeke kunyango olusebenzayo lweemeko ezithile ezinje nge-asthma, iingxaki ze-thyroid, isifo seswekile kunye noxinzelelo. Kodwa amanye amachiza (kubandakanya amayeza amabala kunye nokuthimba) angabeka umngcipheko omkhulu kumntwana okhulayo. Ngexesha lovavanyo lwakho lomzimba, cela ugqirha wakho ukuba imimiselo yakho inokudityaniswa neziphene ekuzalweni nokuba kukho iindlela ezikhuselekileyo onokuthi uzithathe.

Ugonyo: Ukuba ufumana imasisi, i-rubella (imasisi yaseJamani), okanye i-chickenpox ngelixa ukhulelwe, usengozini yokuphuphuma kwesisu kunye neziphene zokuzalwa, ngokutsho kwe-American College of Obstetricians kunye neGynecologists kunye ne-Stanford Children's Health. Uninzi lwabasetyhini baseMelika bagonyelwa besebancinci (okanye banokuba ne-chickenpox immunity ngenxa yokuba babenesifo njengengane), kodwa ezinye zezi zitofu zifuna ukukhutshwa. (Ewe, kukho izitofu ezimbalwa ozidingayo njengomntu omdala.)

Qalisa ukulawula uxinzelelo lwakho.

Xa uphantsi koxinzelelo, umzimba wakho upompa i-adrenaline kunye ne-cortisol yokunyusa amandla akho, ukugxila, kunye nengqondo. Kodwa amanqanaba aphezulu oxinzelelo olungapheliyo angakhokelela kwimijikelezo yokuya exesheni engaqhelekanga kwaye, ngexesha lokukhulelwa, kunokukukhokelela ekudakaleni kwe-perinatal kwaye kuchaphazele uphuhliso lwengqondo yomntwana, ngokutsho kophando olupapashwe Amayeza okubelekisa.

Uphononongo lweYunivesithi yaseMichigan lufumene ukuba abafazi abakhulelweyo abanamanqanaba aphezulu e-cortisol babenamathuba angama-2.7 okuba baphunyelwe sisisu kunabasetyhini abanamanqanaba aqhelekileyo. Ngaphezu koko, “iihormones zoxinzelelo ezifana ne-cortisol zinokuphazamisa unxibelelwano phakathi kwengqondo kunye nama-ovari, zikhokelela ekukhutshweni okungaqhelekanga kunye nobunzima bokukhulelwa,” Anate Aelion Brauer, MD, endocrinologist yokuzala kunye nonjingalwazi oncedisayo we-obstetrics-gynecology kwiSikolo seYunivesithi yaseNew York weMedicine, uxelelwe ngaphambili ku-SHAPE. Kodwa ukuba uphawula uxinzelelo olubonakalayo kwiimpawu zomzimba, yenza utshintsho kwindlela yokuphila ukunciphisa amanqanaba oxinzelelo ngoku. Kunyaka ophambi kokukhulelwa, yiba nomkhwa wokulala iiyure ezisibhozo ubusuku ngabunye kwaye ufuna iindlela zokuphumla. UGqr. Gaudet uthi: "Kwanezinto ezincinci, njengokuphefumla ngokunzulu okanye ukufanekisela umfanekiso ozolileyo, zingenza umehluko. (Zama ezi oyile zinciphisa uxinzelelo ukuze uthobe.)

Bhukisha idinga lakho nogqirha wakho.

Kunyaka ophambi kokukhulelwa, ndwendwela ugqirha wakho wezifo zabasetyhini ukuze axoxe ngamathemba kunye nezicwangciso zakho zokukhulelwa. Qinisekisa ukuba ubuza imibuzo yakho ye-ob-gyn malunga nokukwazi kwakho ukukhulelwa kunye neendlela ezifanelekileyo zokunyusa amathuba akho. IThala leencwadi leSizwe laseMelika licebisa ukuba ubuze ugqirha wakho:

• Ndiza kukwazi nini ukukhulelwa ngexesha lokuya exesheni?
• Ndiza kuthatha ixesha elingakanani ipilisi ngaphambi kokuba ndikhulelwe? Kuthekani ngezinye iindlela zolawulo lokuzalwa?
• Kukangaphi sifuna ukulala ngesondo ukuze sikhulelwe ngempumelelo?
• Ngaba siyayidinga ingcebiso yemfuza?

Kuya kufuneka uphinde wenze uvavanyo lwe-Pap smear kunye novavanyo lwe-pelvic, ukujonga umhlaza kwaye ubone naziphi na iingxaki kwilungu lakho lobufazi, isibeleko, umlomo wesibeleko, kunye nama-ovari anokubangela iingxaki ekukhulelweni kwakho xa ungashiywanga unganyangwa, ngokwe-Matshi ka-Dimes. “Ezi zisenokuba yimiqondiso yeengxaki zehomoni ezinokukhokelela ekubeni ubudlolo,” utsho uGqr. Potter. Ungalibali ukubuza uhlolo olupheleleyo lwe-STI, njengoko ii-STIs ngexa lokukhulelwa kunokubangela iingxaki ezinjengokubeleka ngaphambi kwexesha kunye nokuzalwa kwangaphambi kwexesha, ngokweKliniki yaseMayo. (Inxulumene: Yintoni i-Ob-Gyns enqwenela ukuba abantu basetyhini bazi malunga nokuchuma kwabo)

Nceda iqabane lakho libeke impilo yalo emgceni.

Ukuze ukhulelwe, impilo yeqabane lakho ibaluleke kakhulu njengeyakho. Qala ngokubakhuthaza ukuba bayeke imikhwa yabo emibi: Ukutshaya iisigarethi kunokwenzakalisa ukukhula kwesidoda kunye nokubala kwamadlozi ngelixa isiselo esinxilisayo esingaphezulu kwesinye ngemini sinokuchaphazela ukuveliswa kwesidoda. Ukuqhubeka nokuqinisekisa ukuba isidoda sabo sisempilweni kwaye siyashukuma, bacele ukuba bayeke ukucoca iibhafu ezishushu kunye neesuna, ezinokuthi zigqithise iiseli zedoda kwaye ziphazamise ukusebenza kwesidoda. Ukulahlekelwa kwesisindo kunokuncedisa ukwandisa amathuba akho okukhulelwa, njengoko ukunyuka kwe-20-pounds kwisisindo kunokunyusa umngcipheko weqabane lakho lokungazali nge-10 ekhulwini.

Yintoni enokuyenza kwiinyanga ezintandathu ngaphambi kokukhulelwa

Ishedyuli yokujonga ugqirha wakho wamazinyo.

Amazinyo akho mhlawumbi ayiyona nto iphambili xa uzama ukukhulelwa, kodwa impilo yabamhlophe bakho abamhlophe inokuchaphazela kakhulu kunokuphefumula kwakho. Phantse iipesenti ezingama-50 zabantu abadala abaneminyaka engama-30 ubudala banesifo esithile seentsini, ngokutsho kweCenters for Disease Control and Prevention (CDC), kodwa "phakathi kwabafazi abakhulelweyo, ikufutshane neepesenti ezili-100," utshilo uKarla Damus, Ph.D ., Uphando oluphezulu olunxulumene noMatshi weDimes. Utshintsho lweHormonal lwenza umlomo ube nobubele ngakumbi ekukhuleni kwebhaktheriya, kwaye usulelo olunzima lweentsini lunokukhulula ibhaktheriya egazini eliya esibelekweni kwaye libangele usulelo olunokwenza kube nzima ukukhulelwa, yiyo loo nto uvavanyo lwamazinyo lubaluleke kakhulu kunyaka ongaphambi kokukhulelwa.

I-American Academy of Periodontology iqikelela ukuba abafazi abanesifo se periodontal banethuba eliphindwe kasixhenxe lokubeleka umntwana ongaphambi kwexesha okanye obunzima bokuzala. "Asazi kakuhle ukuba isifo seentsini sizichaphazela njani na iziphumo zokukhulelwa," utsho. Idama. "Kodwa siyazi ukuba ukucoceka komlomo kunye nokuhlolwa rhoqo kubalulekile."

Gcina ubunzima obunempilo.

Iipesenti ezilishumi elinambini zazo zonke iimeko zokungabikho kwenzala ziziphumo zowasetyhini nokuba zinobunzima obuncinci okanye kakhulu, ngokwe-American Society of Reproductive Medicine. Ngoba? Abasetyhini abanamafutha omzimba amancinci kakhulu abanako ukuvelisa i-estrogen eyaneleyo, kubangele ukuba imijikelezo yokuzala ime, ngelixa abasetyhini abanamafutha omzimba amaninzi bevelisa i-estrogen eninzi, enokuthintela ama-ovari ekukhutshweni kwamaqanda. Ukufikelela kunye nokugcina ubunzima obunempilo kunokunyusa ukungalingani kwakho kunye nokunciphisa umngcipheko weengxaki ngexesha lokukhulelwa.

Yintoni enokuyenza kwiinyanga ezintathu ngaphambi kokukhulelwa

Namathela kukutya okusempilweni.

Qala ukwenza ukhetho lokutya okunempilo okukhulisa imetabolism yakho kunye nokwandisa amanqanaba akho ehomoni, njengezicarbohydrate ezintsonkothileyo (ezinje ngeziqhamo, imifuno, kunye neenkozo ezipheleleyo), eziqulathe ifayibha ethomalalisa ukugaya kunye nokuzinzisa amanqanaba eglucose. Iprotheyini ikwanceda ekwakheni i-placenta esempilweni-ilungu elisandula ukubunjwa elikhoyo kuphela kwisibeleko somntu okhulelweyo ukunika izondlo kunye neoksijini kwi-fetus-kwaye ivelise iiseli ezibomvu zegazi, kunye nomthombo omkhulu weprotheyini, intlanzi, nayo ityebile kwi-omega-3 i-fatty acids, eya kunceda ingqondo yomntwana wakho ozayo kunye nenkqubo ye-nervous.

Cinga ngaphambi kokuba usele.

Uxolo, ezo mimosa zebrunch kungafuneka zilinde. "Utywala buphakamisa umngcipheko womntwana wakho wexesha elizayo wokukhubazeka ngokomzimba nangokwengqondo, ngoko ke yeka ukusela xa uzama ukukhulelwa," utshilo uMary Jane Minkin, M.D., unjingalwazi wezokubelekisa kunye ne-gynecology kwiYale School of Medicine. Ngaphambi koko, iglasi ngamaxesha athile akufanele ikonakalisa ukukhulelwa ekugqibeleni, nangona ezimbini okanye ngaphezulu-ngosuku ibali elahlukileyo. Ukusela kakhulu kunokunyusa amanqanaba akho e-estrogen, anokubangela imijikelo engaqhelekanga yokuya exesheni kunye nokuphelisa umzimba wakho we-folic acid-isondlo esinceda ukuthintela iziphene ezinkulu zokuzalwa kwingqondo kunye nomqolo womntwana.

Sika kwakhona icaffeine.

Abafazi abakhulelweyo banamathuba okuba baphulukane nesisu ukuba bona kunye namaqabane abo basela ngaphezu kweziyobisi ezimbini ezine-caffeine yonke imihla kwiiveki ezikhokelela ekukhulelweni, ngokophando olwenziwe ngo-2016 ngabaphandi kumaZiko ezeMpilo kaZwelonke. Okwangoku, ukuchuma kwabasetyhini akubonakali ngathi kuchaphazeleka kukutya okune-caffeine engaphantsi kwama-milligram angama-200 ngosuku, ke cinga ukusela ikomityi enye yekofu enye okanye ezimbini ukuya kwezi-8 ngosuku, ngokweMayo Clinic. Ukuba uyi-espresso gal kathathu, unokufuna ukukala umva ngoku: Ukurhoxiswa kweCaffeine kunokubangela iintloko kunye nobucaphucaphu, nto leyo ebangela ukuba ukugula kwasekuseni kubhebhetheke.

Cinga ngokukhetha ukutya okuvela kwindalo.

Ezinye iityhefu zokusingqongileyo zihlala kwinkqubo yakho kwaye zibeke emngciphekweni umntwana wakho osakhulayo, utshilo uGqirha Potter. "Ukunqanda izitshabalalisi, thenga ukutya okuphilayo okanye uqinisekise ukuba uhlamba iziqhamo kunye nemifuno ngesepha epholileyo." Ukungenisa izinyibilikisi ezithile, iipeyinti, kunye nezinto ezicocekileyo emakhaya ziye zaboniswa ukuba zibangela iziphene zokuzalwa kunye nokwandisa umngcipheko wokuphuma kwesisu, ke qiniseka ukuba ikhaya lakho nendawo yokusebenzela inomoya ofanelekileyo.

Yintoni enokuyenza ngenyanga enye ngaphambi kokukhulelwa

Qala ukuthatha iivithamini zokubeleka.

Kuzo zonke iivithamini kufuneka ube nempumelelo, ukukhulelwa okusempilweni, i-folic acid ibaluleke kakhulu. Isondlo sibalulekile ekuncedeni ukukhusela i-neural tube defects-iziphene ezinkulu zokuzalwa kwengqondo yomntwana kunye nomqolo. I-CDC icebisa ukuba abasetyhini abazama ukukhulelwa badle i-4,000 mcg ye-folic acid usuku ngalunye kwinyanga enye ngaphambi kokuba bakhulelwe kwaye kwiinyanga ezintathu zokuqala zokukhulelwa.

Kuya kufuneka kwakhona ucinge ngokuthatha isongezelelo sentsimbi ukulungiselela umzimba wakho ukukhulelwa. Uphando luye lwafumanisa ukuba iintsana ezingenayo i-iron zikhula ngokucothayo kwaye zibonisa ukungahambi kakuhle kwengqondo, kodwa uphando olwenziwa yiYunivesithi yaseRochester ngo-2011 lubonise ukuba ixesha elibalulekileyo lokuthatha i-iron liqala kwiiveki eziphambi kokukhulelwa kwaye liyaqhubeka kwi-trimester yokuqala.

Uphengululo lwe