Zothandiza thupi amayi apakati - olimbitsa anati yoga, madzi othamangitsa

Phunziro kwa amayi oyembekezera - ndi mbali yofunika ya pokonzekera yobereka m'tsogolo, ndipo ambiri Chofunika - njira yoyamba kukhala mayi ndi mwana thanzi. Mkazi aliyense pa mimba ndi pamene tikuyembekezera, ndi kuopa tsiku pamene mwana wake anabadwa. Ndipotu, mabwenzi ndi anthu achinansi, iye amadziwa kuti kubadwa - chowawa kwambiri ndi zosasangalatsa ndondomeko. Komanso, pali zambiri nkhani za zimene iwo akhala yopweteka kwambiri kwa mayi ndi mwana.

Kukunda mantha, tipeze chitsimikizo ndi kudzapeza tisaletse ndondomeko kubadwa, iwo anakonzedwa maphunziro kwa amayi apakati, mungapezeko timudziwe bwino zofunika mitundu ya kupuma ndi kuphunzira yake kupuma kokoka, tiphunzire bwino kukankhira ndi kumasuka, kuti kupweteka, kukhala minofu ya pamimba, perineum ndi mafupa a chiuno .

Kodi kusankha?

Today osiyanasiyana ntchito ndi waukulu, koma mayi woyembekezerayo udzakhala wokwanira 1-2 maphunziro. Choyamba, chifukwa pokonzekera kubadwa kwa mwana, nthawi angayambenso akuchifuna anaphonya, chifukwa muyenera kukhwimitsani ndi nazale, kulenga chikhalidwe abwino nyumba ndi kugula gulu la zovala za ana. Chachiwiri, sitiyenera kuiwala za mpumulo wabwino ndi kugona bwino, chifukwa zimakhudza umoyo wa mayi ndi thanzi mwana. Kusiya ayenera kulankhula anapuma, kotero tiyeni kuswa bwino mu malo oyamba?

Sukulu ya mayi tsogolo

Special ongolankhula thupi amayi apakati, adzakonza anabadwa ndi mwana mnyumba. Mu maphunziro amenewa angakuuzeni:

• zakudya ndi khalidwe pa mimba;
• ndi zofunika za pobereka ndi ndewu (monga iwo kuchitika, zoyenera kuchita, momwe zinthu ndi kumene kuitana pamene ntchito akuyamba);
• ndi malowolo kwa mayi ndi mwana (makamaka zimene kubweretsa kuchipatala komanso kuti ayenera kukhala kunyumba ndi mwana atabwerera);
• wa mankhwala kabati, walamula ndi mankhwala zofunika mwana, za zodzoladzola ana (ufa, creams, thewera);
• Kuyamwitsa;
• za kudya yokumba ndi kudya wowonjezera;
• matenda zotheka mwa makanda, matenda awo ndi kuteteza asayembekezere.

Izi nsonga kwa amayi oyembekezera makamaka zothandiza ngati muli mwana woyamba. Kudziwa ndizosowa chisamaliro ndi chithandizo mwana, mudzakhala mwabata kuyembekezera kubadwa kwake ndi zochepa amathamanga mu mavuto chifukwa cha kusadziwa. Kumene, mukhoza kuwerenga za mu mabuku, koma, malangizo a dokotala woyenera ndi mwayi kuthetsa kukayika kulikonse mkati kukhala zothandiza.

Ndi zonse kuchita ndi maganizo. Ndipo kodi mchitidwe amafuna mkazi "mu"?

kusambira

Makalasi mu dziwe kwa amayi oyembekezera - mmodzi wa otetezeka mu boma, chifukwa pali chiopsezo cha mathithi, sprains ndi kuvulala. Pa yomweyo madzi othamangitsa kapena kusambira saloledwa kokha pamene moyo wabwino popanda mavuto, kotero chisanadze bwino kukaonana ndi gynecologist, koma kukuuzani inu zomwe ziri zabwino kwa amayi apakati.

Otetezeka kusambira kalembedwe - alipidwa "kukwawa" kapena "kukwawa pa nsana wake." Kumbukirani kuti kokoka dziwe kwa amayi oyembekezera - osati masewera Olympiad, kupuma wogawana, musati overreach ndi kusaiwala kupuma. Tsopano ndi mtunda pazipita wanu kusambira - mamita 150-200. Pa kumverera woyamba wotopa mukhoza kugona chagada wanu ndi monga pogona pa madzi, masulani minofu yomangika kumbuyo, mikono ndi miyendo. Akhoza ntchito ndi matabwa wapadera kusambira kusambira.

Ngati mumakonda kuyenda pansi pa madzi, sindikukana nokha kusangalala. Likuthandizani kuphunzira kuugwira kupuma wanu kwambiri pa ntchito. Mwa njira akukhulupirira kuti mkazi nthawi yaitali kukoka mpweya wanu, savuta pobereka.

othamangitsa madzi

Kwa anthu amene si kusambira kapena mantha nkhawa kwambiri, anatulukira othamangitsa madzi kwa amayi apakati. Njira iyi anachita monga othamangitsa mwachizolowezi (monga kuthamanga, kuyenda, magulu ndi dumbbells, matabwa kusambira), kokha pa akuya osaya.

The wabwino kusambira m'madzi othamangitsa kwa amayi apakati? Choyamba, thanzi kuwongolera akazi - bwino kagayidwe, mtima, mitsempha ya magazi, magazi kusintha. Kachiwiri, ndi kungakupatseni kulemera kulamulira njira ndi kuthekera ndiyotani pakuchotsa zotsatira pafupipafupi mimba - zizindikiro Tambasula ndi mitsempha varicose, chifukwa zofikisa madzi khungu pang'onopang'ono. Chachitatu, amachepetsa katundu pa mafupa, makamaka msana, omwe ndi mavuto aakulu chifukwa cha kuwonjezeka mofulumira kulemera kwa mwanayo. Kachinayi, anayamba wapadera kupuma njira imene imathandiza kuti mosavuta kuthetsa nkhondo anayeserapo kubereka.

Pomaliza, bwino maganizo a mkazi wapakati, ndipo, kotero, mwana, amene akuyembekezera.

Yoga kwa amayi apakati

Monga momwe zilili ndi kusambira, yoga kwa amayi apakati, kalasi amene angathe kubweretsa onse apindule ndi mavuto, ayenera mosamalitsa mgwirizano ndi gynecologist nawo inu. Osavomerezeka anati yoga kalasi:

• kuopseza padera;
• pamene hypertonicity la chiberekero;
• latuluka previa;
• oopsa kapena hypoxia;
• pa toxicosis mu theka lachiwiri la mimba;
• magazi m'thupi;
• matenda a dongosolo mtima;
• mu trimester oyamba ndi otsiriza wa mimba.

Atalandira chovomerezedwa dokotala, mukhoza kuyamba kuphunzira. Ngati mumachita anati yoga pamaso mimba ndi njira yake ku ungwiro, mukhoza kupitiriza ntchito ndi paokha kunyumba. Mukaona chizolowezi latsopanoli, ndi bwino kuyamba ndi thandizo la mlangizi. Komanso, kuyamba kalasi pamaso mimba, kotero thupi wakhala nthawi yokonzekera katundu wolemera.

Kumene thupi kwa amayi apakati anati yoga ubwino kwambiri:

• kumawonjezera elasticity minofu ndi Mitsemphayi azikhala;
• kumalimbitsa msana;
• akufotokozera wapadera kupuma njira, mungathe kwambiri kuchepetsako ntchito ndi yobereka;
• mofulumira kuchira wangobereka kumene.

Komanso, mothandizidwa zokambirana zapadera angasinthe malpresentation mwana m'mimba, kusintha kamvekedwe ka chiberekero ndi kupewa zambiri mavuto pobereka.

Fitness kwa amayi apakati

Mu olimba maphunziro anatanthauza kwa amayi apakati ndi fitball (chachikulu mpira), ntchito ya udindo, alikukhala kapena chigonere, komanso kukwera. Onse anapangidwa kusintha anatambasula ndi minofu ndi analola pafupifupi chilichonse, kupatula nkhani zolakwika kwambiri pa mimba.

Kodi kuchita izo?

Malamulo pa zolimbitsa thupi kwa amayi apakati ndi amodzi omwe sanali pakati:

• kuchita kokoka m'mawa;
• sizipanga iwo pa chopanda kanthu m'mimba ndi pambuyo kudya
• kuvala zovala kuwala breathable kupewa kutenthedwa ndi chiopsezo kukomoka, ntchito nsapato omasuka;
• osati kuchita pansi yoterera (bwino - pa mphasa mphira), kuthetsa kufala kwa choipa;
• satero chogwira ntchito mopitirira muyeso.

Kodi inu simungakhoze kuchita?

Kodi phunziro kwa amayi apakati ndikoletsedwa mu boma aliyense wa thanzi ndipo trimester iliyonse? Pali zoletsa okhwima on:

• kukwera mahatchi;
• madzi yogwira masewera - mafunde, madzi kutsetsereka, wakwera;
• kusambira pansi pamadzi (chifukwa cha ngozi ya mpweya njala);
• wautali akuthamanga ;
• masewera yozizira (kutsetsereka, siketing'i, snowboarding);
• kupalasa njinga;
• kwambiri kupinda ndi kuchimwa;
• kulumpha (kuphatikizapo pamadzi mu madzi kuchokera kumwamba a), kayendedwe lakuthwa.

Kumbukirani chinthu chachikulu! zolimbitsa thupi ndi wadidi basi pang'ono ndipo adzapindula inu ndi mwana wanu, ngati mulankhula mwanzeru.

Choyamba, fufuzani ndi dokotala anu, yosangalatsira ake kuchita mtundu wina wa masewera.

Kachiwiri, ali yekha analola kuti katundu pakati, si zofunika kuti marathons ndi kugonjetsa nsonga mapiri, ntchito ayenera kukhala wotetezeka.

Chachitatu, peretruzhdaetsya pa kumverera loyamba kutopa kapena matenda, yopuma.

Chachinayi, wathanzi zakudya - mbali ya ntchito iliyonse thupi, kaya ndi olimba kapena kusambira, choncho kudya mavitamini zambiri, zipatso ndi ndiwo zamasamba, nyama ndi nsomba zochepa carbs, mafuta (sodas ndi burgers bwino amachotsedwa chakudya) .

Ndipo, ndithudi, nthawi zonse muyenera kukhala ndi nthawi yabwino kugona chathunthu, chifukwa usiku onse osagona tulo patsogolo panu!