Kutheni iitanki zamandla akho ngexesha lokukhulelwa-kunye nendlela yokuyibuyisela

Umxholo

• 1. Musa ukuzityhala *kakhulu* kakhulu, kodwa ngokuqinisekileyo qhubeka uzilolonga.
• 2. Nika umnqweno wakho wokulala.
• 3. Yitya rhoqo ukutya okulula ukwetyiswa, okunika amandla.
• 4. Gcwalisa iiprotheni ezisekwe kwizityalo.
• 5. Cinga ngevithamin B6.
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Ukuba ungumama oza kuba ngumama, unako * mhlawumbi * ukudibana noku: Ngenye imini, ukudinwa kukubetha kabuhlungu. Kwaye olu ayilulo uhlobo oluqhelekileyo lokudinwa uziva emva kosuku olude. Iphuma ngaphandle kwendawo, kwaye ayikaze ive-nantoni-enje-ngathi, ayinakukwazi ukuyenza-ngalo lonke uhlobo lokudinwa. Kodwa ngelixa inokunuka (kwaye wenze ukuya emsebenzini okanye ukukhathalela abanye abantwana kunzima kakhulu), yazi nje ukuba ukudinwa kuyinto eqhelekileyo.

"Ukudinwa, isicaphucaphu nokuthamba emoyeni, zezona zikhalazo zixhaphakileyo xa ukhulelwe," utshilo uJenna Flanagan. MD, i-ob-gyn eBeth Israel Deaconess Medical Centre eBoston. Olunye uphononongo olupapashwe kwijenali PLOS Inye kufunyenwe iipesenti ezingama-44 zabafazi baziva bengene gass ngokupheleleyo kwiinyanga zokuqala. (Ukudlala nje izinto ezikhuselekileyo, qiniseka ukukhankanya ukudinwa kwakho kwi-ob-gyn yakho. Ngamanye amaxesha, ukudinwa kunokuba luphawu lweminye imiba, enje ngeanemia.)

Ungasola ngokuba darn udiniwe kulwabiwo olupheleleyo, eyokuqala yehomoni. Enye i-hormone ngokukodwa, i-progesterone, ephakama ngexesha lokukhulelwa, inokunciphisa amanqanaba eswekile yegazi, inciphise uxinzelelo lwegazi, kwaye ibangele ubuthongo, kuchaza uDkt. (Idibeneyo: Thenga yonke into endifumene nayo kwi-Trimester yam yokuqala yokukhulelwa)

Ukuziva unesicaphucaphu-olunye uphawu oluthandekayo lwekota yokuqala!-kunye neemvakalelo, kunye nengxaki yokulala kunokwandisa ukudinwa nangakumbi, uphawula uFrederick Friedman, Omnci., MD, umlawuli wezokubelekisa, i-gynecology, kunye neenkonzo zokuzala kwiNtaba yeSinayi yeMpilo yeSistim Inew York.

Ke kukho yonke ukudala ubomi into. "Ukulungiselela ukukhula kokukhula komntwana, umsebenzi kamama unokunciphisa," utshilo. Emva kwayo yonke loo nto, ukuphuhlisa izicwili kunye nobomi esibelekweni sakho ayisiyonto ilula kwaye inokuwachitha amandla akho.

Iindaba ezimnandi? Ukukhathala kuye kufikelele kwincopho yekota yokuqala xa umzimba wakho utshintsha ngokukhawuleza (mhlawumbi okokuqala), utshilo uGqirha Flanagan. Kwaye ngelixa kungasebenzi ngesantya sakho esiqhelekileyo kunokukhathaza, kukho iindlela zokulwa nokudinwa. Apha, yintoni i-ob-gyns ecebisayo.

1. Musa ukuzityhala *kakhulu* kakhulu, kodwa ngokuqinisekileyo qhubeka uzilolonga.

Ukuba udiniwe kakhulu, umzimba wakho uzama ukukuxelela into-kusenokwenzeka ukuba lixesha lokuphumla. Ke, okokuqala nokuphambili, sukuyidlula.

Oko kwathiwa, ukuba uqhele iiklasi ze-Spin zemihla ngemihla okanye ukubaleka ixesha elide kwaye ngequbuliso uyeke inkqubo yakho yokuzilolonga kwimizila yayo, inokubangela ukuba amanqanaba akho onke amandla atshone, kwaye unokuqaphela imo yakho ithatha idiphu ngenxa yotshintsho kwi-endorphin. amanqanaba, utsho uGqr. Friedman. "Kubalulekile ukuhlala ukhuthele xa ukhulelwe ukuba uqhele oko," utshilo. (Idibeneyo: 4 Iindlela ofuna ukuba utshintshe ukuzilolonga kwakho xa ukhulelwe)

Izinto ezimbalwa ekufuneka uzikhumbule: Xa usana lusendleleni, izinga lokubetha kwentliziyo yakho liza kuphakama kunesiqhelo, oko kuthetha ukuba uya kuziva iziphumo zomthambo (uphelelwe ngumoya, uyabila) kungekudala nasezantsi ukuqina. Oku kuya kuqhubeka njengoko umntwana wakho ekhula, naye. (Ukusebenza ukhulelwe kufana kakhulu nokwenza yonke into ngengxowa yobunzima.)

Konke oku kukutsho ukuba usengaya kwiiklasi zakho ze-Spin okanye uphume ujog, kodwa kuya kufuneka ucofe nje ukuxhathisa okanye unciphise i-mileage yakho. Ngokubhekiselele kuqeqesho lwamandla, uGqr. Friedman ucebisa ukunciphisa ubunzima kunye nokunyusa ama-reps. Ngethamsanqa, uphando lufumanisa ukuba nokuba sezantsi ukuya kwimodareyitha yokuzivavanya kunokuphelisa ukudinwa kunye nokuphucula amandla ekukhulelweni.

2. Nika umnqweno wakho wokulala.

Nali elinye icala lengqekembe: Ukuba unqwenela ibhedi yakho okanye uzive ukuvalwa kweenkophe zakho, kungcono kungcono wenze ixesha lokuvala iliso, utshilo uGqirha Friedman. Enyanisweni, amaZiko ezeMpilo eSizwe aphawula ukuba abafazi abakhulelweyo banokufuna iiyure ezimbalwa zokulala busuku ngabunye okanye balale kancinci emini. Yijonge njengokunceda umntwana wakho: "Awufuni ukwenza nantoni na egxininisa ngokomzimba," utsho (njengokungalali). "Ukuphumla kunokunceda ukwandisa ukuhamba kwegazi kwisibeleko."

3. Yitya rhoqo ukutya okulula ukwetyiswa, okunika amandla.

Ukuba unesidlo sakusasa, isidlo sasemini, kunye nesidlo sangokuhlwa, cinga ukutya ukutya okuncinci, okuqhelekileyo, ucebisa uGqirha Friedman. Ngelixa usenokungafuni*, ukugcina isisu sakho sizele kungakunceda uthintele isicaphucaphu. Kwaye mhlawumbi kungcono ngokwasemzimbeni nangokwamanqanaba amandla kunokutya okusetiweyo okuthathu, ukukunceda ukuba uphephe ukuhla kwenqanaba leswekile egazini elinokuphazamisa ngamandla, utshilo.

"Ubungakanani besisu bucinezelwe nosana lutyhala kulo, ke, kungcono, ukutya amashwamshwam amane ukuya kwamahlanu amancinci ngosuku ngokuchasene nokuzama ukuwafaka onke kukutya okukhulu," wongeza uDana Hunnes, Ph. .D., RD, ingcali yokutya ephezulu eRonald Reagan UCLA Medical Centre.

Isicaphucaphu esikhulu? Amandla anokuza ngendlela yokutya okukhangayo okulula kakhulu kwisisu: i-ananas, amajikijolo, i-grains epheleleyo, i-hummus, i-crackers yengqolowa, kunye nemifuno engekho-gassy efana ne-zucchini, uthi u-Hunnes.

4. Gcwalisa iiprotheni ezisekwe kwizityalo.

Unokuba ugoba kwiibhegi okanye uziva ngathi unokwenza isisu esiswini kuphela. Kodwa ukuba uyakwazi, iprotein iya kukunika amandla ngakumbi kuneecarbs, utshilo uGqirha Friedman. Izinketho ezisekwe kwizityalo zezona zibhetyi zakho zibhetele kwaye zisempilweni, utsho uHunnes. Injongo kwiinketho zeprotheyini ezinganukiyo (buh-bye amaqanda abilisiwe) ukuba uyagula esiswini sakho. Endaweni yoko, yiya kwibhotolo yamandongomane, i-hummus, okanye iavokhado. (Izinto eziNxulumeneyo: Iinkxalabo ezi-5 zempilo ezingaqhelekanga ezinokuvela ngexesha lokukhulelwa)

5. Cinga ngevithamin B6.

Uziva ngathi isicaphucaphu yinto ekufunayo? Thatha ivithamini B6. I-American Congress ye-Obstetrics kunye ne-Gynecology (ACOG) icebisa i-10 ukuya kwi-25 mg yevithamini kathathu okanye kane ngemini ukunciphisa isicaphucaphu kunye nokugabha xa ukhulelwe (into enokuthi * nzulu * iphelise amandla akho). Vitamin inokukunceda ukuphucula imeko yakho kunye nokulala. Qiniseka nje ukuba uchukumisa isiseko nge-ob-gyn yakho ngaphambi kokuqala naziphi na izongezo.

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