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Bayan jariri, wasu manyan 'yan wasa da sauri suna komawa gasa. Wasu sun fi son ba da kansu ga rayuwar iyali. Amma bayan junansu, duk suna komawa saman. Yaya suke yi? Ga bayanin Dr. Carole Maître, likitan mata a Insep.
Lambar yabo da jarirai, yana yiwuwa
A cikin wando da sneakers, ɗanta Léa a hannunta, Elodie Olivares ya tura ƙofar "Dôme", haikalin a Faransa na manyan 'yan wasa. Ƙarƙashin ƙaƙƙarfan dome, da yawa daga cikin zakarun suna yin horo mai ƙarfi: gudu, igiyar sandar igiya, tartsatsi… na ban sha'awa. A cikin yankin da aka saba, Elodie ya ketare waƙoƙin tare da dogon tafiya don isa wurin tsaye. Wani memba na tawagar Faransa, wannan zakaran wasan tseren mita 3 na shirin shiga gasar cin kofin Turai. Tun yana ƙarami, Elodie Olivares yana karɓar lambobin yabo… Amma a yau, game da gabatarwa ga budurwarsa "Kwafin da ya fi kyau" na sana'arta, kamar yadda ta ce. Kuma nasarar tana nan. Daga saman watanni 6 nata, Léa, duk a cikin 'yar karamar rigarta mai ruwan hoda, da sauri ta taru a kusa da ita mafi girma daga cikin kati. Ita kuwa uwar matashiyar, ana taya ta murna da samun form dinta da sauri.
Ki shirya dawowarki da zaran kina da ciki
Kamar Elodie, mafi yawan matan wasanni ba sa jinkirin yin "hutu na jarirai" a cikin aikin su, kawai su koma saman. Dan wasan Tennis Kim Clijsters ko mai gudun marathon Paula Radcliffe sune mafi kyawun misalai. Akasin haka, wasu sun gwammace su daina gasa don sadaukar da kansu ga danginsu. Amma kusan dukkansu suna cikin yanayin jiki mai kyau. Asirinsu? ” Ki shirya dawowarki da zaran kina da ciki ta hanyar ɗaukar daidaitaccen abinci da matsakaici amma tsarin wasanni na yau da kullun, ”in ji Carole Maître, likitan mata a Insep, inda ta bi yawancin zakarun Faransa. Kuma bayan haihuwa, abinci iri ɗaya, amma "tare da karuwa a hankali a hankali," in ji ta. Nasihar da ta shafi duk uwaye masu ciki. Amma kamar a gare ku, wasan ba shi da sauƙi. Shekaru da yawa, ’yan wasa sun mai da jikinsu inji mai cin nasara, ƙwararren makaniki, kuma tsawon watanni tara, zai ɗauki na'urar. rashin daidaituwa na hormonal Mahimmanci, fuskanci asarar ƙwayar tsoka da kuma canji a matsayi na pelvic. "Babu sauran abs da allunan, kuma sannu ga ƙaramin ƙwallon ƙwallon ƙafa!" "Elodie da kyau ya taƙaita. A gefe guda kuma, babu wata tambaya a gare ta na barin jikinta ya fita da yawa: "Don iyakance lalacewar, na motsa. “Hakika bincike ya nuna hakanAyyukan motsa jiki na yau da kullum da sarrafawa sun ba da damar samun nauyin nauyi ya iyakance zuwa kusan 12 kg da kuma kula da wani sautin tsoka. Ana ɗaukar makamashin da ake kashewa daga ajiyar mai kuma mafi kyau har yanzu, da alama cewa bayan wani aiki na isasshen lokaci da matsakaicin taki, sha'awar ba ta da ƙarfi. Ana ba da shawarar ’yan wasa gabaɗaya awa 1 da minti 30 na motsa jiki kowace rana. “Amma muna ba su shawarar su nemo wasan da zai maye gurbinsu, domin neman mai ninkaya ya yi saurin ninkaya ba zai yiwu ba! », Yayi bayanin likitan mata da murmushi. Mai ciki, babu wata tambaya game da karya records, ko da hormonal tashin hankali na ciki tasowa cardio-numfashi iya aiki, sabili da haka juriya ga kokarin. "Ba don komai ba ne muka sanya 'yan wasan ninkaya na Jamus ta Gabas su yi ciki' kafin gasar! », Ta bayyana.
Murmurewa da wuri-wuri
A cikin siffar da za su fuskanci tseren marathon na haihuwa, 'yan wasan ba su da, sabanin ra'ayi na jama'a, fiye da wahalar haihuwa. "Bincike ya nuna har ma cewa tsawon lokacin aiki ya fi guntu kuma cewa babu sauran caesarean, cire kayan aiki ko rashin haihuwa", in ji Carole Maître. A taƙaice, iyaye mata kamar sauran, waɗanda a mafi yawan lokuta suna buƙatar epidural. Amma da zarar layin ƙarshe ya wuce, jaririn a hannunsu, sun san suna da gwaji na ƙarshe na nasara. Farfado da sauri don nemo hanyarku ta komawa kan fafutuka. A nan ma, bincike ya nuna fa'idodin motsa jiki na yau da kullun har zuwa 3rd trimester: ƙarancin shuɗi na jarirai da gajiya bayan haihuwa. Don haka babu batun manta wannan abincin bayan haihuwa. Idan babu contraindications (sashen cesarean, episiotomy, rashin daidaituwar fitsari), sake dawo da ingantaccen horo da ci gaba na iya shiga tsakani ga wasu zakarun cikin sauri. Ga wasu, wajibi ne a jira ƙarshen gyaran perineum. “Amma, masanin ilimin mata ya nace, za mu iya hana kusan kashi 60% na yoyon fitsari ta hanyar yin aikin motsa jiki na hannu yayin daukar ciki. ” Dangane da shayarwa, ba shi ne cikas ga sake dawo da wasanni ba. "Ya isa a ba da nono kafin duk wani motsa jiki mai tsanani, saboda wannan zai iya haifar da karuwa a cikin jinin lactic acid kuma ya ba da wani acidity ga madara", in ji Carole Maître. A takaice, babu uzuri… Haɗe da ingantaccen salon rayuwa da daidaitaccen abinci, ba da babban sashi ga kayan lambu da fararen nama, ƙarancin kitse, wasanni wani ɓangare ne na wannan shirin motsa jiki. “Bugu da ƙari, lokaci ya yi da za ku kula da kanku. Inda muka hadu. Ga jaririn, kari ne kawai, ”in ji Elodie, wacce tuni ta fara kusantar lokacinta.
* Cibiyar Nazarin Wasanni, Kwarewa da Kwarewa.