Pankhani yakuyenda ndi mimba, chitani! Sindinakhalepo woyenda mimba ndekha, kotero ndinapeza akatswiri ena pa mutuwu ndipo apa pali zomwe akunena:
"Mwina zochitika zolimbitsa thupi kwambiri kwa amayi apakati akuyenda, njira yabwino kwambiri yopangira minofu, kutulutsa mpweya wabwino, kusunga thupi lanu nthawi zonse, ndikuthandizani kugona bwino usiku. Koma kumbukirani: musadzipangitse nokha mpaka kufika pofooka.
Ndibwino kuti mutenge maulendo angapo ochepa, osangalatsa tsiku lonse kusiyana ndi ulendo wautali, wotopetsa. " Malangizo a Makolo Oyembekezera .
Kodi Muyenera Kuyenda Pakati pa Mimba Nthawi Ziti?
Ngati mudayendabe kale, sungani dongosolo lanu lachizolowezi. Kuti muyambe, yendani mphindi 20 mpaka 30 pa tsiku masiku atatu pa sabata ndipo mumange kuchokera pamenepo mpaka maminiti 30 mpaka 60 masiku ambiri a sabata. Malangizo a Ntchito za thupi la 2008 kuchokera ku US Department of Health and Human Services amalimbikitsa maola awiri ndi mphindi 30 zochita masewera olimbitsa thupi pa sabata (monga kuyenda mofulumira ) panthawi yoyembekezera. Kuyendetsa masewera olimbitsa thupi kungapitilire mu trimester yanu yomaliza mpaka mpaka kubadwa malinga ngati muli omasuka kwa inu.
Kodi Mofulumira Ndi Wovuta Motani Muyenera Kuyenda Pamene Mayi?
Kulingalira ndi mawu pamene ali ndi mimba, kotero musati muthamangitse nokha. Mankhwala opangidwa ndi mankhwala ndi kutentha kwa thupi labwino kwambiri ndi zoipa kwa mwanayo.
Mungagwiritse ntchito " mayeso oyankhulana " kuti mudziwe msinkhu wanu: muyenera kuyankhula m'mawu omalizira popanda kukhumudwa, kudzikuza, ndi kutuluka kuti mutuluke mawudule. Kuwomba kupitirira 100 kugunda pamphindi zisanu mphindi zisanu pambuyo pa kumaphatikizapo ntchito kumatanthawuza kuti wagwira ntchito mwamphamvu kwambiri. Zowonjezereka: Kodi Kuchita Zochita Modabwitsa Kwambiri Kumamveka Bwanji?
Imwani madzi musanayambe kuyenda, panthawi, komanso mutatha kuyenda kuti muthandize kutentha thupi lanu. Mwana wosabadwa sangathe kuchotsa kutentha kwakukulu, kotero pewani kuchita masewera otentha ndipo pitirizani kuyenda moyenera. Ganizirani kuti misika ikuyenda monga nyengo yowonjezera.
Makhalidwe Ndi Ofunika kwa Oyenda Oyembekezera
Kuyenda bwino kumakhala kofunika ndipo kungathandize kuteteza kachilomboka.
- Imirirani molunjika : Taganizirani za kukhala wamtali ndi wowongoka, musati mutseke msana wanu.
- Musadalire kapena kutsamira : Kudalira kumayika misampha kumbuyo kwa minofu.
- Maso kutsogolo : osati kuyang'ana pansi koma m'malo 20 kutsogolo.
- Chin up (kufanana ndi nthaka) : Izi zimachepetsa kupweteka pamutu ndi kumbuyo.
- Tulutsani mapewa : Shrug kamodzi ndi kulola mapewa anu kugwa ndi kumasuka, mapewa anu abwerere pang'ono.
- Sungani m'mimba mwako
- Tuck kumbuyo kwako : Sinthirani m'chiuno mwako pang'ono. Izi zidzakutetezani kuti musabwerere kumbuyo kwanu.
Pewani Kutsekedwa
Ngati muli ndi vuto ndi kudzimbidwa pa nthawi ya mimba, kuyenda ndi mankhwala achilengedwe, opanda mankhwala.
Mimba Yamimba
Thupi lanu limakhala lalikulu kwambiri pa nthawi ya mimba. Mungafunike nsapato ndi chithandizo china. Kupweteka kwa mapazi ndi minofu kungakhalenso vuto panthawi ya mimba, mukhoza kupita kukwera nsapato kapena m'lifupi kuti mutonthoze.
Mahomoni pamene ali ndi mimba amachotsa mitsempha, yomwe ingapangitse kuti phazi lifike. Onani dokotala wamatenda ngati mavuto akukula.
Chenjerani
Imani mwamsanga ndipo funsani wothandizira zaumoyo wanu ngati muli ndi zizindikiro monga chizungulire, ululu, kapena magazi.
Palibe Marathons
Marathons, kaya mukuyenda kapena kuthamanga, sakuvomerezeka kwa amayi apakati pa nthawi iliyonse ya mimba. Ngati mwasankha pulogalamu ya masewera olimbitsa thupi , funsani kuti mupite ku tsiku lomwe mwatulutsidwa, kapena funsani ngati pali gawo la theka la marathon. "Kungoyendayenda" mpikisano wothamanga kumadzetsa kutentha kwa thupi lanu, kuthetsa mphamvu za thupi lanu, komanso kuika mwana wanu pangozi.
Ngati mukusangalala kuyenda mtunda wautali, khalani ndi hafu ya marathon (mtunda wa makilomita 13) ndipo yang'anani mlingo wanu wa mtima . Tengani makilogalamu 200 pa ora ndi chikho cha madzi maminiti 30 paulendo wautali kuti mutenge malo osungira magetsi kuti mukhale ndi thanzi la mwanayo.
Pitirizani Kuyenda!
Ikani woyendayenda akuyenda / kuthamanga pazomwe mukufuna. Pambuyo pa kubadwa, yendani palimodzi monga banja madzulo onse kuti muzichita masewera olimbitsa thupi, kuthetsa nkhawa, ndi kutenga nthawi yokambirana. Zochitika zopanda mpikisano zoyendetsa zoperekedwa ndi mabungwe a volkssport amapereka zosangalatsa zapakhomo kapena zosagula za pabanja.
Zotsatira:
Kuchita masewera olimbitsa thupi pa nthawi ya mimba komanso nthawi yobereka. Maganizo a ACOG Komiti No. 267. Kalasi Yachibadwidwe ya Amayi Opeza Zachilengedwe ndi Amayi a Gynecologists. Choletsa Gynecol 2002; 99: 171-173
Ntchito Yachilengedwe ya 2008 Malangizo kwa Achimereka, Ofesi Kuteteza ndi Kukulitsa Zaumoyo, Dipatimenti ya Zaumoyo ku United States. zasinthidwa 10/7/2008. Zapezeka 10/9/2008.