Mmene Mungagone Uli Woyembekezera: Malangizo 10 Ogona Bwino Usiku

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Nditumizireni Imelo Onetsani Patsamba

Pakati pa maulendo osambira, kutentha kwapamtima kawirikawiri, kupweteka kwa minofu yosiyanasiyana ndi chinthu chonsecho sichikhoza kugona-pa-pa-pa-pa-pamaso-pa-pambuyo-kapena-kumbuyo, kugona bwino usiku pamene ali ndi pakati kumamva ngati sikutheka. Pano, malangizo khumi ochenjera omwe angathandize. Maloto abwino.

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1. Lowani m'malo

Malinga ndi American Pregnancy Association , malo abwino ogona kwa amayi ndi mwana pa nthawi ya mimba ndi SOS, aka kugona pambali. Mbali ya kumanzere ndi mbali yovomerezeka chifukwa izi zidzawonjezera kuchuluka kwa zakudya zomwe zimafika ku fetus ndi placenta pamene kuchepetsa kupanikizika kwa chiwindi chanu.

2. Sungani mapilo

Ngakhale mapilo ambiri omwe mukuganiza kuti mudzawafuna, wirikizani (pepani abwenzi ogona). Kuti muchepetse kupanikizika kuchokera kumbuyo ndi m'chiuno, ikani pilo pakati pa miyendo yanu. Kuti mupewe kutentha kwa pamtima, yesani kukweza mutu ndi chifuwa chanu pang'ono pogwiritsa ntchito pilo wokhazikika womwe umakulolani kuti muchirikize ndikukwera pamwamba, akutero Melissa Underwager, mayi wa ana awiri komanso mkulu wa bungwe. Pilo Waumoyo . Amayi ena omwe adzapezeke atagwiritsa ntchito pilo ya thupi lonse angathandize, pamene ena ngati pilo pansi pa mimba kapena pansi pa mikono. Inu mumatero, amayi.

3. Imwani pang'ono musanagone

Ngati mukudzuka kangapo usiku kukakodza, yesani kusiya zakumwa maola angapo musanagunde thumba kuti muwone ngati zikuthandizira. Khalani opanda madzi mwa kumwa madzi pafupipafupi tsiku lonse (mmalo momeza botolo lalikulu lamadzi masana) ndikudula caffeine (mankhwala odziwika bwino a okodzetsa).

4. Pewani zakudya zokometsera

Kupsa mtima pa 2 koloko? Choncho osati zosangalatsa. Kuti muchepetse kupsinjika kwa asidi, pewani zakudya zokometsera zokometsera, kudumphani zokhwasula-khwasula usiku kwambiri ndikudya zakudya zing'onozing'ono, zafupipafupi tsiku lonse (m'malo mwa zitatu zazikulu).

5. Sambani

Nayi malangizo omwe mungagwiritse ntchito musanayambe, panthawi komanso pambuyo pa mimba. Pafupifupi mphindi 45 isanafike nthawi yogona, sambani madzi otentha (osatentha) kapena kusamba. Zimenezi zidzawonjezera kutentha kwa thupi lanu, koma pamene kutentha kwa thupi lanu kumatsika, zimenezi zimalimbikitsa melatonin (hormone imene imapangitsa kugona) kukudzetsani tulo, akutero katswiri wa matenda a ana. Joanna Clark . Mukatha kusamba kapena kusamba, dzipatseni mphindi zosachepera 20 kuti mupumule ndi mphepo m'chipinda chomwe chili ndi mdima wandiweyani ndikuchita zinthu zopumula monga kuwerenga kapena kusinkhasinkha. (Ndipo ayi, kusewera Candy Crush pafoni yanu sikuwerengera.)

Zogwirizana: Malangizo 12 Ogona Bwino Usiku

6. Kuchepetsa chimbudzi chanu

Tikudziwa, tikudziwa - tangonena kuti tizimwa pang'ono tisanagone. Koma ngati kuthamangira ku bafa pafupipafupi sikuli vuto, yesani kapu ya mkaka wofunda wokhala ndi uchi wa pasteurized ndi sinamoni. Dr. Suzanne Gilberg-Lenz , OB-GYN ku California. Sinamoni ndiwothandiza kwambiri m'mimba, koma ngati mkaka umayambitsa nseru, yesani madzi otentha ndi muzu wa ginger (chitsamba china chachikulu chotsutsana ndi nseru), mandimu ndi uchi wa pasteurized m'malo mwake.

7. Konzekerani malo anu

Wonjezerani mwayi woti mukhale ndi nthawi yabwino yogona usiku popanga malo abwino ogona. Sinthani kutentha kwa chipinda chanu kukhala madigiri 69 mpaka 73, tsekani mithunzi kapena makatani, chepetsani magetsi, tsitsani mapilo anu ndi kumaliza 'ntchito' za mphindi zomaliza kuti zonse zomwe muyenera kuchita ndikukwawira pabedi, akulangiza Clark. Palibe chifukwa chotulutsira vacuum usiku uliwonse koma chotsani zosokoneza zilizonse (makamaka kuti musapunthwe pachinthu china popita kuchimbudzi pambuyo pake).

8. Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi mofatsa mukakhala ndi pakati sikungosunga amayi ndi mwana wathanzi, komanso kungakuthandizeni kugona. Ingopeŵani kuchita masewera olimbitsa thupi madzulo, chifukwa izi zingakupatseni mphamvu zambiri pamene mukufuna kutsetsereka. Bonasi ina? Malinga ndi kafukufuku wa mu American Journal of Obstetrics ndi Gynecology , kuchita masewera olimbitsa thupi pa nthawi ya mimba kungathandize thupi lanu kukonzekera kubereka ndi kuchira msanga pambuyo pobereka.

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9. Kumbukirani, ndi loto chabe

Munadzuka ndi thukuta lozizira chifukwa cha maloto owopsa okhudzana ndi mwana? Ndi kumverera kowopsa koma kwenikweni kofala kwambiri. Ndipotu, malinga ndi phunziro lina la Canada , 59 peresenti ya amayi apakati anali ndi maloto odzala ndi nkhaŵa yakuti mwana wawo ali pangozi. Chifukwa chake musadandaule-sichiwonetsero chodabwitsa, ndi maloto oyipa. Dzilowetseni pamalo omasuka ndikubwerera kukagona.

10. Chepetsani mndandanda wa zochita zanu

Ubongo wanu ukhoza kukhala ukuyenda mopitirira muyeso, kuganiza za zinthu zonse zomwe muyenera kuthana nazo mwana asanabwere. Koma kugona usiku kuti mudutse zochita zanu (zomwe zikuwoneka kuti zikukula mofulumira kuposa mimba yanu) sikukuchitirani zabwino. Lembani mndandanda (masana), chitani zambiri momwe mungathere mmodzimmodzi, perekani zomwe simungathe kufikako ndipo kumbukirani kudzichepetsera nokha.

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Nditumizireni Imelo Onetsani Patsamba