– hadarin zubar ciki
– exacerbation na kullum cututtuka
– farkon da kuma marigayi toxicosis
– purulent tafiyar matakai a cikin jiki
– yawan hawan jini
- nephropathy (cutar koda).
- preemplaxia (dizziness, duhu da'ira a karkashin idanu, gajiya).
- polyhydramnios
- rashin daidaituwa na placental
Amma na tabbata cewa duk waɗannan “matsalolin” sun ƙetare ku, don haka zan gaya muku dalilin da yasa wasanni ke da mahimmanci da amfani yayin daukar ciki.
Na lura nan da nan cewa har yanzu akwai jerin abubuwan motsa jiki waɗanda kuke buƙatar yin bankwana da su saboda wasu canje-canje a cikin jiki. Waɗannan su ne manyan nauyin cardio, tsalle-tsalle, canji mai kaifi a cikin motsi, karkatarwa, motsa jiki daga matsayi mai sauƙi da motsa jiki don 'yan jarida, da wasanni irin su wasan tennis, kwando, wasan volleyball, wasan motsa jiki. Duk abin da aka ɗan fallasa (ko mafi kyau, ba a fallasa komai ba) ga haɗari yana yiwuwa! Babban abu shine cewa azuzuwan suna jin daɗi, jiki yana farin ciki kuma yana jin daɗi, saboda yana canzawa, yana samun ƙarin nau'ikan mata masu zagaye, yana buƙatar ƙarin kulawa da kulawa.
Yana da mahimmanci a fahimci cewa a cikin azuzuwan lokacin daukar ciki, ba mu saita burin rasa nauyi da samun taimako ba. Kafin mu wani aiki ne - don kiyaye jiki, tsokoki a cikin siffar mai kyau.
Menene yi?
1. Domin shirya jiki don samun sauƙin haihuwa, ƙarfafawa, shimfiɗa tsokoki da ligaments.
2. Domin shirya jiki don gaskiyar cewa lokacin haihuwa ba za ku iya dogara ga magungunan kashe zafi ba - kawai a kan kanku da ƙarfin ku na ciki.
3. Don inganta nauyi fiye da watanni tara kuma inganta saurin dawo da nauyi bayan.
4. Don tada garkuwar jiki.
5. Don daidaita matakan insulin.
6. Kuma kawai don inganta yanayin ku, don hana faruwar tunanin damuwa.
Kuna da ayyuka da yawa da za ku zaɓa daga: iyo, yoga, motsa jiki na numfashi, tafiye-tafiye na waje, dacewa ga mata masu juna biyu, wanda ya haɗa da tsarin motsa jiki na musamman don haihuwa mai sauƙi, mikewa, rawa (e, jaririnku zai so rawa). da dai sauransu Zabi abin da kuke so. Kuma mafi kyau - haɓaka "abincin abinci" na wasanni.
Menene mahimmancin tunawa a lokacin kowane ayyuka a lokacin daukar ciki?
1. Game da sarrafa aikin zuciya. Yawan bugun zuciya bai wuce bugun 140-150 a minti daya ba.
2. Game da aikin hormone relaxin. Yana haifar da shakatawa na ligaments na ƙashin ƙashin ƙugu, don haka dole ne a yi duk motsa jiki tare da taka tsantsan.
3. Game da matsayi. An riga an sami matsa lamba mai yawa a baya, don haka yana da mahimmanci a ba shi shakatawa, amma a lokaci guda tabbatar da cewa yana tsaye.
4. Game da amfani da tsaftataccen ruwan sha (zai fi dacewa kowane minti 20).
5. Game da abinci mai gina jiki. Mafi kyawun lokacin shine sa'o'i 1-2 kafin aji.
6. Game da dumama. Don hana tsayawar jini da tashin hankali.
7. Game da jin dadi. Kada ya zama mai zafi.
8. Ya kamata yanayin ku ya zama al'ada.
9. Tufafin ku da takalma ya kamata su zama sako-sako, dadi, ba hana motsi ba.
10. Kyakkyawan yanayi!
Af, akwai wasu siffofi a cikin azuzuwan trimester!
1st trimester (har zuwa makonni 16)
Yana da wahalar tunani da jiki sosai. Jiki ya fara gyare-gyare mai tsauri, komai ya canza. Kuma muna bukatar mu dace da waɗannan canje-canje. Yana ba da shawarar motsa jiki mai ƙarfi don horar da corset na muscular, tsokoki na hannuwa, ƙafafu, motsa jiki na shakatawa, ayyukan numfashi. Yi komai a matsakaicin taki. Babban aikin azuzuwan a nan shine kunna tsarin jijiyoyin jini da tsarin bronchopulmonary don inganta haɓakar metabolism gabaɗaya, yaduwar jini a cikin ƙashin ƙugu da ƙananan ƙafafu, da ƙarfafa tsokoki na baya.
2nd trimester (16 zuwa 24 makonni)
Mafi dadi kuma mai dacewa ga mahaifiyar mai ciki. Jiki ya riga ya karɓi “sabuwar rai” kuma yana kula da ita sosai. Dangane da motsa jiki, za ku iya yin wasu horon ƙarfin haske don kiyaye dukkan tsokoki cikin siffa mai kyau, amma ya kamata a ƙara ba da fifiko kan shimfiɗawa, ƙarfafa tsokoki na ƙashin ƙugu, da ayyukan numfashi.
3rd trimester (24 zuwa 30 makonni da 30 zuwa bayarwa)
Zai yiwu mafi ban sha'awa lokaci.
Jaririn ya riga ya kusan samuwa kuma yana shirye don rayuwa mai zaman kanta a wajen mahaifar uwa. Ƙasan mahaifa ya kai ga tsarin xiphoid, hanta yana danna kan diaphragm, ciki yana danne, zuciya yana da matsayi a kwance, tsakiyar nauyi yana motsawa gaba. Duk wannan yana iya zama mai ban tsoro, amma a gaskiya, ya kamata ya zama haka. Jikinmu yana shirye don irin waɗannan canje-canje na ɗan lokaci. Wannan an bayar.
Babban ayyuka na motsa jiki na jiki a cikin 3rd trimester: ƙara yawan elasticity na tsokoki na perineum, kula da sautin tsokoki na baya da ciki, rage cunkoso, inganta daidaituwa. Ya kamata a biya ƙarin hankali ga haɓakawa da ƙarfafa ƙwarewar da ake bukata don al'ada na haihuwa: aikin tashin hankali da shakatawa na tsokoki na pelvic bene da ciki, ci gaba da numfashi, shakatawa.
Da alama na yi ƙoƙarin rufe komai a cikin wannan batu har ma da ɗan ƙara. Karanta waɗannan hujjoji, shawarwari, gwada kan kanku, motsa jiki don lafiyar kanku da jaririnku! Kuma, ba shakka, tare da murmushi, don fun!