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Amayi apakati nthawi zambiri amakhala ndi zopweteka kumbuyo, mapewa ndi kupweteka kwa khosi. Izi zimachitika chifukwa mimba imakhudza momwe thupi lawo limakhalira [4] . Ayenera kutchera khutu ngakhale pazinthu zosavuta monga kuyimirira ndi kukhala. Komabe, sizovuta konse. Pali malangizo ena omwe mayi aliyense wamtsogolo angatsatire pofuna kuteteza mwana.
Chifukwa Chake Kuyenda Bwino Ndikofunika Pakati pa Mimba
Maimidwe ndi ofunikira kuti thupi ligwirizane bwino mutakhala pansi, kuyimirira kapena kugona pansi. Tikudziwa kuti kukhala bwino ndikofunikira kuti tikhale ndi thanzi labwino. Komabe, kufunikira kwake kumawonjezekanso panthawi yapakati. Mayi amatha kumva kusapeza bwino komanso kupweteka chifukwa cha malo oyipa, ndipo atha kuvulaza kapena kuvulaza mwanayo. Kupweteka kumatha kukulirakulira kumapeto komaliza kwa mimba chifukwa mahomoni amakonda kufewetsa tendon ndi mitsempha.
Amayi amatha kugwedezeka kapena kukoka minofu panthawiyi, ngakhale akuchita ntchito yosavuta tsiku ndi tsiku. Kukhazikika kolakwika kumatha kuyika mayiyo pachiwopsezo cha mafupa opweteka komanso zovuta pakubereka. Ntchito wamba zamthupi monga kupuma, chimbudzi, ndi zina zambiri, zimatha kusokonezeka. Chifukwa chake, kuti muchepetse kupweteka kwa malo olumikizirana mafupa, khosi, mapewa, kumbuyo ndi m'chiuno, ndibwino kuti mukhale bwino. Zimathandiza mwanayo kukhala pamalo oyenera kuberekera.
Kukhala Pamalo Kuti Musapewe
1. Kugona
Ndi zachilendo kwa ife kugona panyumba, pomwe tili wamba komanso omasuka. Komabe, izi zimapangitsa kuti amayi apakati azikhala mopanikizika. Kumbuyo sikukhala kowongoka ndipo chidwi chonse chimasunthira kumtunda wa msana, womwe wakhala ukugwira ntchito mopitirira muyeso kuti unyamule kulemera kowonjezera. Kupsyinjika kowonjezera kumatha kupangitsa kupweteka kwakumbuyo kukulirakulira.
2. Miyendo yopachikidwa atakhala pansi
Kutupa kwamagulu ndimavuto omwe azimayi amakumana nawo ali ndi pakati. Ngati atakhazikika pamiyendo miyendo ikulendewera, magazi amayendetsedwa kumiyendo ndikudzipukusa pamapeto pake. Zingangowonjezera pazovuta zomwe zilipo kale.
3. Palibe kumbuyo koyenera mutakhala
Msana wa mayi umafunika kuthandizidwa atakhala pansi, kuti athetse vuto lake kumsana. Ngati satenga chithandizo chilichonse ndikuponyera pang'ono, izi zitha kukulitsa ululu wake wammbuyo. Ayenera kupewa kukhala pamipando kapena mipando yokhala ndi msana wochepa panthawi yapakati. Kusamala kwambiri, kumakhala bwino.
4. Kutsamira kutsogolo mutakhala
Mukamaweramira pansi mutakhala, thupi la mayi woyembekezera limatha kuyambitsa kupanikizika pamimba pake. Mwanayo amatha kumva kuti ndi wopanikizika ndipo izi zimatha kumukhudza. M'magawo omaliza obereka, nthiti iyi imatha kulowa m'mafupa ofunikira a mwana yemwe akukula ndikuwonetsa mawonekedwe ake osatha.
5. Kukhala pang'ono pang'ono
Amayi amakhala theka atagona pabedi, zomwe zimakhudza kwambiri msana wake. Udindowu uyenera kutayidwa kuti uthetse ululu wammbuyo.
Palinso malo ena oyipa omwe akazi amatha kumvetsera:
Ayenera kupewa kukhala ndi miyendo yodutsa. Izi zitha kuwonjezera kutupa m'miyendo kapena mitsempha ya varicose chifukwa chotsika magazi.
Ngati akufunika kutembenuka, ndibwino kutembenuza thupi lonse m'malo mozungulira m'chiuno.
Udindo uyenera kusinthidwa ndikusinthidwa pafupipafupi. Udindo umodzi sayenera kupitilizidwa kwa nthawi yayitali uyenera kukhala mphindi 15 zokha.
Kukhala Pamalo Abwino Kwambiri
1. Kukhala pampando
Ndikofunikira kusunga kumbuyo molunjika mutakhala pampando. Mchiuno uyenera kukhala wopendekera patsogolo ndipo mawondo akuyenera kuyikidwa panjirayo. Komanso mafupa a mchiuno amayenera kutengera kumbuyo kwa mpando. Amayi ayenera kusamala kuti asapotoze m'chiuno mwawo pampando womwe umazungulirazungulira. Ayenera kusuntha matupi awo kuti ayang'ane kumbuyo.
Kuthandizira pang'ono kumbuyo kuti muyike bwino zokhotakhota, ndibwino. Kulemera kwa thupi kuyenera kupendekera m'chiuno ndipo sikuyenera kupondereza gawo limodzi. Mapazi ayenera kukhazikika pansi. Pothandizira kumbuyo, chopukutira chaching'ono kapena pilo, khushoni ingagwiritsidwe ntchito.
Ngati mukuyenera kukhala ndikugwira ntchito kwakanthawi, kutalika kwa mpando kuyenera kusinthidwa moyenera ndipo kuyenera kuyikidwa pafupi ndi gome. Izi zimateteza mayi woyembekezera kuti asakakamize khanda lake. Kuphatikiza apo, mapewa ndi zigongono zimamva kukhala omasuka komanso omasuka.
2. Kukhala pa sofa
Amayi ayenera kupewa kukhala ndi miyendo yopyapyala kapena akakolo pa sofa mosasamala kanthu za nthawi yomwe ali ndi pakati. Izi zili choncho chifukwa kuyenderera kwa magazi kumatha kutsekeka m'mapazi ndi mitsempha ya varicose ndikupangitsa kutupa kwa miyendo ndi kupweteka kwambiri. Ma cushion ena mozungulira mukakhala pa sofa ndiabwino kuthandizira. Mapilo kapena matawulo amayenera kuyikidwa pamapindikira kumbuyo kuti akhazikike pakhosi ndi kumbuyo. Miyendo isapachikike mlengalenga panthawi yoyembekezera ayenera kuti akupumula pa sofa kapena atapanikizika pansi.
3. Kusuntha maudindo amthupi
Monga tanena kale, sibwino kukhala pamalo amodzi panthawi yapakati. Thupi limatha kumva kusasangalala komanso kupanikizika. Amayi ayenera kuphunzira kumvera zosowa zamthupi lawo ndikuwona zomwe zimamveka bwino pakadali pano. Izi zimathandiza kuti magazi azizungulira mokhazikika mthupi lonse. Amayi oyembekezera ayenera kukhala ndi chizolowezi kuyimirira mphindi 30 zilizonse kapena ola limodzi ndikuyesera kutambasula kapena kuyenda. Izi zimachepetsa minofu ndikusintha magazi.
Komanso, amayi amayenera kupewa kugona pansi kapena pogona pang'ono. Kukhazikika kumeneku kumamupangitsa mwanayo kugona pansi pambuyo pake. Msana wa mayi ndi mwana umatha kuyandikira pafupi. Pafupifupi pakapita mimba, izi zitha kukhala zovuta, chifukwa zimatha kupangitsa kuti kubereka kukhale kovuta. Khanda lomwe limayikidwa pambuyo pake ndilovuta kuthamangitsidwa panja ndipo palibe mayi amene akuyembekezera ntchito yokhometsa msonkho. Mwana amatuluka mosavuta m'mimba ngati amamuyika poyambirira.
4. Kukhala pansi
Choyimira cha Cobbler ndichabwino kwambiri kukhala pansi panthawi yapakati. Ndizofanana kwambiri ndi malo a yogasana. Zimafunikira kuti munthu akhale pansi ndi msana wowongoka, mawondo atapinda komanso mapazi ake atasonkhanitsidwa. Pankakhala mphasa kapena bulangeti pansi pa mafupa a m'chiuno. Kukhazikika kumeneku kumagwira ntchito modabwitsa kukonzekeretsa thupi kuti ligwire ntchito [1] . Kuchita izi tsiku lililonse m'chigawo chachiwiri ndi chachitatu cha mimba kungachepetse njira yoberekera.
5. Kukhala pansi mgalimoto
Chisamaliro chiyenera kutengedwa kuti muvale malamba onse apamape ndi m'mapewa, mukakhala mgalimoto. Komabe, lamba sayenera kumangiriridwa mwamphamvu pamphuno ayenera kumangidwa pang'ono pansi pamimba, pamwamba pa ntchafu zakumtunda kuti mutonthozedwe. Kudutsa pamimba kumatha kupangitsa mwana kukakamizidwa. Lamba la phewa liyenera kudutsa pakati pa mabere. Ngati mayi akuyenera kuyendetsa galimoto, amayeneranso kutsatira malangizo ofanana pachitetezo cha woyendetsa [3] .
Thandizo lam'mbuyo ndilofunika mukamayendetsa. Maondo amayenera kuikidwa pamiyeso yofanana kapena kupitilira pang'ono. Mpando uyenera kukokedwa pafupi ndi chiongolero kuti chisawonongeke patsogolo chimathandizanso kuti mawondo apinde malinga ndi momwe zimakhalira ndi mapazi kuti azitha kufikira mosavuta.
Mimbayo iyenera kuikidwa molingana ndi kutalika kwa chiwongolero, osachepera mainchesi 10. Chowongolera chikuyenera kukhala kutali ndi mutu ndi khanda la ana, komanso pafupi ndi chifuwa. Komabe, ndibwino kupewa kuyendetsa pagalimoto m'miyezi itatu yapitayi yamimba kuti mupewe zovuta zilizonse.
6. Kugwiritsa ntchito mpira woyeserera popereka bwino
Kukhala pa mpira woyeserera ndi masewera olimbitsa thupi omwe amapangitsa thupi la amayi kukhala okonzeka kuthana ndi zovuta pantchito [ziwiri] . Zimatonthoza kwambiri panthawi yobereka. Mpira uyenera kusankhidwa moyenera kutalika kwa wina. Kuyeserera kukhala pamenepo tsiku lililonse kumatha kukulitsa mphamvu ya mafupa a chiuno ndi minofu yapakati. Zimakhala zothandiza, makamaka mu trimester yomaliza.
Ntchitoyi imathandizanso kuti mwana akhale woyenera kutuluka pakubereka. Mipira yoyeserera imatha kukhala m'malo mwa mipando yanthawi zonse ku malo ogwirira ntchito. Izi zimatchedwanso mipira yamankhwala kapena mipira yobadwira. Mipira yoberekera imapangidwa mwapadera ndi kutha kosazembera. Izi zimapangitsa mpirawo kugwira bwino pamtunda, osalola mayi kuti aterere kapena kugwa atakhala pansi.
Zinthu Zomwe Muyenera Kuzikumbukira
Mayi akamadutsa pakati, akuti apumule msana momwe angathere. Tambasulani nthawi zambiri mukakhala ola limodzi ndipo onetsetsani kuti musagwedezeke kapena kutenga malo aliwonse omwe samva bwino. Mverani thupi lanu ndikuchita zomwe zimakupangitsani kuti mukhale osangalala komanso olimba.
Onani Zolemba Pazolemba- [1]Munda, T., Diego, M., Hernandez-Reif, M., Medina, L., Delgado, J., & Hernandez, A. (2011). Yoga ndi kutikita minofu kumachepetsa kupsinjika mtima komanso kubadwa msanga. Zolemba pazochita zolimbitsa thupi komanso zoyenda, 16 (2), 204-249.
- [ziwiri]Lowe, B. D., Swanson, N. G., Hudock, S. D., & Lotz, W. G. (2015). Kukhala mosakhazikika pantchito - kodi pali phindu pazochita zolimbitsa thupi?. Magazini yaku America yolimbikitsa azaumoyo: AJHP, 29 (4), 207-209.
- [3]Auriault, F., Brandt, C., Chopin, A., Gadegbeku, B., Ndiaye, A., Balzing, M. P., ... & Behr, M. (2016). Amayi apakati pagalimoto: Zizolowezi zoyendetsa, malo komanso chiopsezo chovulala. Kuwunika Kwangozi & Kupewa, 89, 57-61.
- [4]Morino, S., Ishihara, M., Umezaki, F., Hatanaka, H., Iijima, H., Yamashita, M., ... & Takahashi, M. (2017). Kupweteka kwakumbuyo kwakumbuyo ndikusunthira kwapakati pakukhala ndi pakati: woyembekezera kuphunzira pagulu. Matenda a BMC a minofu, 18 (1), 416.
