Ciki shine tashin hankali na gaske ga jikin mace. Ɗaukar rayuwa, ba wa jariri duk abin da yake bukata don girma yana buƙatar makamashi, kuma mahaifiyar da ke ciki za ta iya samun gajiya yayin da take ciki.

Tun daga makonni na farko, ciki yana haifar da rikice-rikice na ilimin lissafi mai zurfi don shirya jiki don maraba da rayuwa sannan kuma a cikin makonni, samar da duk abubuwan da suka dace don ci gaban jariri. Ko da duk abin da aka tsara shi daidai ta hanyar hormones, manyan masu jagoranci na ciki, waɗannan canje-canjen ilimin lissafi duk da haka gwaji ne ga jikin mahaifiyar da za ta kasance. Don haka abu ne na dabi'a cewa mace mai ciki ta gaji, kuma ta hanya mafi girma ko žasa a lokacin daukar ciki.

Ina gajiya ke zuwa?

A cikin farkon watanni uku, gajiya yana da mahimmanci musamman. Da zaran an dasa kwai (kimanin kwanaki 7 bayan hadi), ana fitar da wasu sinadarai da yawa don tabbatar da ci gaban ciki yadda ya kamata. Saboda aikin shakatawa a kan dukkan tsokoki na jiki (ciki har da mahaifa), ƙaƙƙarfan ɓoyewar progesterone yana da mahimmanci don dasa kwai daidai a cikin rufin mahaifa. Amma wannan mahimmin hormone na ciki shima yana da ɗan kwantar da hankali kuma yana haifar da tashin hankali a cikin mahaifiyar da za ta kasance a rana da maraice, sha'awar yin barci da wuri. Cututtuka daban-daban na farkon ciki, tashin zuciya da amai a gaban gaba, suma suna taka rawa a kan gajiyar jiki amma kuma ta hankali na mahaifiyar da za ta kasance. Hypoglycemia, akai-akai a farkon daukar ciki saboda wasu canje-canjen ilimin lissafi a cikin sukarin jini da matakan insulin, shima yana ba da gudummawa ga waɗannan “bar ups” da uwa mai zuwa ke ji a rana.

Nasihu don ingantacciyar rayuwa a cikin 1st trimester na ciki

• wannan shawarar tana da alama a bayyane, amma yana da kyau koyaushe a tuna da ita: hutawa. Tabbas a wannan matakin cikinku bai riga ya zagaye ba, amma jikinku ya riga ya sami manyan canje-canje wanda zai iya gajiyar da shi;
• yayin ɗaukar lokaci don hutawa, gwada daga farkon ciki don kula da aikin motsa jiki na yau da kullun: tafiya, iyo, yoga na haihuwa, gymnastics mai laushi. Ayyukan jiki yana da tasiri mai ban sha'awa a jiki, duk da haka idan an yi shi a waje;
• kula da abincin ku da kuma musamman shan bitamin (musamman C da B) da ma'adanai (ƙarfe da magnesium musamman). A gefe guda kuma, guje wa shan abubuwan abinci a cikin maganin kai. Tambayi likitan ku ko ungozoma don shawara.

Daga ina take?

Na biyu trimester yawanci shine mafi jin daɗin ciki. Bayan farkon trimester na daidaitawa da kuma tashin hankali na hormonal, jiki yana ɗaukar alamunsa a hankali. Ciwon da ake gani a yanzu yana yin zagaye na tsawon makonni, amma bai yi girma ba tukuna kuma yana haifar da rashin jin daɗi a wannan matakin na ciki. Sirrin progesterone yana daidaitawa kuma "bar ups" yakan ɓace. Mahaifiyar da za ta kasance, duk da haka, ba ta da kariya daga gajiya, musamman ma idan tana da rayuwar sana'a, aikin jiki ko ƙananan yara a gida. Rashin barci saboda jin tsoro, damuwa ko cututtuka na jiki (ciwon baya, acid reflux, da dai sauransu) na iya fara bayyana tare da sakamako akan makamashi da tsaro na yau da kullum. Ana iya ƙara wannan gajiya idan akwai ƙarancin ƙarfe, wanda ya zama ruwan dare ga mata masu juna biyu.

Nasihu don ingantacciyar rayuwa a cikin 2nd trimester na ciki

• ɗauki lokaci don hutawa, tare da ɗan ɗan huta a karshen mako, misali;
• ci gaba da kallon abincin ku, mai da hankali kan sabbin 'ya'yan itatuwa da kayan marmari a cikin yanayi, iri mai, legumes, sunadarai masu inganci don cika da bitamin da ma'adanai. Faɗaɗɗen abinci tare da ƙarancin glycemic index ko matsakaici (dukan hatsi maimakon mai ladabi, hatsi ko gurasa mai tsami, legumes, da dai sauransu) don guje wa hauhawar sukarin jini wanda ke haifar da raguwar kuzari cikin yini. Gabatar da tushen furotin (kwai, naman alade, oleaginous ...) a karin kumallo: wannan yana inganta siginar dopamine, neurotransmitter na makamashi da kuzari;
• kar a manta da shan kariyar ƙarfe da aka tsara a kowace rana idan akwai anemia;
• Sai dai idan akwai contraindications na likita, ci gaba da aikin jikin ku. Wannan "mai kyau" gajiya ga jiki. Yoga na haihuwa yana da fa'ida musamman: ta hanyar haɗa aiki akan numfashi (pranayama) da matsayi (asanas), yana kawo nutsuwa amma har da kuzari;
• 'yan zaman acupuncture kuma na iya taimakawa wajen sake samun kuzari. Tuntuɓi likitan acupuncturist ko ungozoma tare da IUD acupuncture na haihuwa;
• gwada dabarun shakatawa daban-daban don nemo wanda ya fi dacewa da ku: maganin shakatawa, tunani, numfashi. Yana da kyakkyawan kayan aiki don magance matsalar barci wanda zai iya tabarbarewa a cikin makonni, kuma a kan damuwa na yau da kullum wanda ke cinye makamashi a kullum.

Daga ina take?

Na uku na uku, kuma musamman ma makonnin da suka gabata kafin haihuwa, yawanci ana nuna alamun dawowar gajiya. Kuma wannan yana da fahimta sosai: a wannan mataki na ciki, mahaifa da jaririn sun fara yin la'akari da jikin mahaifiyar gaba. Haka kuma dare yana kara wahala saboda wahalar samun wuri mai dadi, cututtuka daban-daban na karshen lokacin daukar ciki (rashin acid, ciwon baya, ciwon dare, yawan buqatar fitsari, da sauransu) amma kuma na bacin rai. hade da tashin hankali yayin da haihuwa ke gabatowa. Samun wahalar barci ko farkawa sau da yawa da daddare, uwa mai ciki takan gaji da sassafe.

Nasihu don ingantacciyar rayuwa a cikin 3rd trimester na ciki

• a karshen ciki, lokaci ya yi don ragewa. hutun haihuwa yana zuwa a daidai lokacin hutu. A cikin yanayin gajiya mai tsanani, raguwa, yanayin aiki mai wuyar gaske, tsawon lokacin tafiya, likitan ku ko ungozoma na iya ba da izinin dakatar da aiki na mako biyu don ciki na pathological;
• tabbatar cewa kuna da tsabtar barci mai kyau: yin lokacin kwanta barci akai-akai da lokacin tashi, guje wa abubuwan sha masu ban sha'awa a ƙarshen rana, je barci a farkon alamun barci, guje wa amfani da fuska da yamma;
• a cikin dare mai wahala, ku huta don samun lafiya. A kula, duk da haka, cewa bai daɗe ba ko kuma ba a makara ba, a cikin haɗarin shiga lokacin barcin dare;
• don samun kwanciyar hankali don barci, yi amfani da matashin jinya. A cikin matsayi na kare bindiga, a gefen hagu, saman ƙafar ƙafa yana lankwasa kuma yana hutawa a kan matashin, damuwa na jiki gabaɗaya yana da sauƙi;
• da rashin barci, yi la'akari da madadin magani (homeopathy, magungunan ganya, acupuncture) amma har ma dabarun shakatawa (sophrology, tunani, numfashi na ciki, da dai sauransu);
• kada ku yi shakka don samun taimako a kowace rana don tsaftacewa, cin kasuwa, tsofaffi. Wannan ko kadan ba shigar rauni bane. A da, lokacin da al’ummomi da dama ke rayuwa a ƙarƙashin rufin asiri, iyaye mata masu zuwa suna amfana da taimakon iyalansu a kullum. Lura cewa a ƙarƙashin wasu sharuɗɗa, za ku iya amfana daga taimakon kuɗi don taimakon gida;
• ciki yana da nauyi, jikinka yana da wahalar motsawa, ciwon ligament yana ƙaruwa, amma aikin jiki wanda ya dace ya kasance da shawarar ko da a wannan mataki na ciki, sai dai contraindications na likita. Yin iyo yana da amfani musamman: a cikin ruwa, jiki yana da sauƙi kuma an manta da zafi. Ayyukan kwantar da hankali na ruwa da daidaitawar motsi na iyo kuma suna taimakawa wajen samun kwanciyar hankali, don haka barci mafi kyau da dare.