Kungani Amandla Akho Amathangi Ngesikhathi Ukhulelwe-nokuthi Ungawabuyisela Kanjani

-Delile

• 1. Ungaziphusheli *kakhulu*, kodwa nakanjani qhubeka uzivocavoca.
• 2. Vumela isifiso sakho sokulala.
• 3. Yidla njalo ekudleni okulula ukugaya, okunika amandla.
• 4. Gcwalisa amaprotheni asezitshalweni.
• 5. Cabanga ngevithamini B6.
• Buyekeza kwe-

Uma ungumama ozoba, *mhlawumbe* ungazihlobanisa nalokhu: Ngolunye usuku, ukukhathala kukuhlasela kakhulu. Futhi lolu akulona uhlobo olujwayelekile lokukhathala ozizwa ngemuva kosuku olude. Iphuma ndawo, futhi ayikaze izwakale-noma yini-efana nayo, ayikwazi ukukwenza-usuku lonke ukhathele. Kepha yize inganuka (futhi yenze ukuya emsebenzini noma ukunakekela ezinye izingane kuyinselele enkulu), yazi nje ukuthi ukukhathala kuyinto ejwayelekile.

"Ukukhathala, kanye nesicanucanu nokuba ntekenteke ngokomzwelo, yizikhalazo ezintathu ezivame kakhulu ekukhulelweni usemncane," kusho uJenna Flanagan. MD, i-ob-gyn eBeth Israel Deaconess Medical Center eBoston. Ucwaningo olulodwa olushicilelwe kumagazini I-PLOS eyodwa kutholwe amaphesenti angama-44 abesifazane ezizwe egcwele ugesi ezinyangeni zokuqala. (Ukuze nje udlale izinto ngendlela ephephile, qiniseka ukuthi usho ukukhathala kwakho ku-ob-gyn yakho. Ngezinye izikhathi, ukukhathala kungase kube uphawu lwezinye izinkinga, ezifana ne-anemia.)

Ungasola ukuthi ukhathele kangaka ukhathele ekushintsheni konke kwezinguquko, okokuqala okungukuthi yi-hormonal. I-hormone eyodwa ikakhulukazi, i-progesterone, ekhuphuka phakathi nesikhathi sokukhulelwa, ingehlisa amazinga kashukela egazini, yehlise umfutho wegazi, futhi ibangele ukulala, kuchaza uDkt. Flanagan. (Okuhlobene: Thenga Konke Okungitholile Nge-Trimester Yami Yokuqala Yokukhulelwa)

Ukuzwa ukucanuzela kwenhliziyo-olunye uphawu oluhle lwe-trimester yokuqala!-kanye nemizwelo, kuhambisana nezinkinga zokulala kungase kubhebhethekise ukukhathala nakakhulu, kuphawula uFrederick Friedman, Jr., MD, umqondisi wezokubelethisa, izifo zabesifazane, nezinkonzo zokuzala eMount Sinai Health System I-New York.

Bese kuba khona konke ukudala impilo into. "Ukuze kuthuthukiswe ukukhula kwengane, umsebenzi kamama ungase unciphise," usho kanje. Phela, ukwakhiwa kwezicubu ezintsha nokuphila esibelethweni sakho akuwona umsebenzi olula futhi kungaqeda amandla akho.

Izindaba ezimnandi? Ukukhathala kuvame ukuphakama ku-trimester yokuqala lapho umzimba wakho ushintsha ngokushesha (mhlawumbe okokuqala ngqa), kusho uDkt. Flanagan. Futhi nakuba ukungasebenzi ngesivinini sakho esivamile kungase kukhungathekise, kunezindlela zokulwa nokukhathala. Lapha, okusikisela ama-ob-gyns.

1. Ungaziphusheli *kakhulu*, kodwa nakanjani qhubeka uzivocavoca.

Uma ukhathele ngokweqile, umzimba wakho uzama ukukutshela okuthile-kungenzeka ukuthi sekuyisikhathi sokuphumula. Ngakho-ke, okokuqala, ungadluli.

Sekushiwo lokho, uma ujwayele amakilasi e-Spin nsuku zonke noma ama-run amade futhi ngokuzumayo uyeka indlela yakho yokuzivocavoca emikhondweni yayo, kungabangela amazinga akho onke wamandla ukuthi acwile, futhi ungase ubone isimo sakho sengqondo sithatha ukucwiliswa ngenxa yoshintsho lwe-endorphin. amazinga, kusho uDkt. Friedman. “Kubalulekile ukuthi uhlale ukhuthele uma ukhulelwe uma ukujwayele,” usho kanje. (Okuhlobene: Izindlela ezi-4 Okudingeka Ushintshe Ukuzivocavoca Kwakho Lapho Ukhulelwa)

Izinto ezimbalwa okufanele uzikhumbule: Njengoba ingane isendleleni, ukushaya kwenhliziyo yakho kuzoba phezulu kunokuvamile, okusho ukuthi uzozwa imiphumela yokuzivocavoca (uphelelwa umoya, uyajuluka) ngokushesha nangaphansi. ukuqina. Lokhu kuzoqhubeka njengoba ingane yakho ikhula, nayo. (Ukusebenza ukhulelwe kufana kakhulu nokwenza yonke into ngesikhwama sezisindo.)

Konke lokhu kungasho ukuthi usengaya emakilasini akho we-Spin noma uphume ukugijima, kepha kungahle kudingeke ukuthi unciphise ukumelana noma unciphise imayela lakho. Mayelana nokuqeqeshwa kwamandla, uDkt. Friedman uphakamisa ukwehlisa isisindo nokwandisa ama-reps. Ngenhlanhla, ucwaningo luthola ukuthi ngisho nokuzivocavoca okuphansi kuya kokuphakathi kungaqeda ukukhathala futhi kuthuthukise amandla ekukhulelweni.

2. Vumela isifiso sakho sokulala.

Nalu olunye uhlangothi lohlamvu lwemali: Uma uhalela umbhede wakho noma uzwa amajwabu amehlo akho evaleka, cishe kungcono kakhulu ukwenza isikhathi sokuvala amehlo, kusho uDkt. Friedman. Eqinisweni, iNational Institutes of Health ithi abesifazane abakhulelwe bangadinga ukulala amahora ambalwa njalo ebusuku noma ukulala kancane emini. Kubheke njengokusiza ingane yakho: "Awufuni ukwenza noma yini ekucindezelayo ngokomzimba," usho (njengokuncishwa ubuthongo). "Ukuphumula kungasiza ekwandiseni ukugeleza kwegazi kuya esibelethweni."

3. Yidla njalo ekudleni okulula ukugaya, okunika amandla.

Uma ungumuntu odla ukudla kwasekuseni, kwasemini nasebusuku, cabanga ukudla okuncane, okuvame kakhulu, kuphakamisa uDkt. Friedman. Nakuba ungase *ungafuni*, ukugcina isisu sakho sigcwele kungasiza ekunqandeni isicanucanu. Futhi mhlawumbe kungcono ngokomzimba nangamazinga wamandla kunokudla okuhleliwe okuthathu, okukusiza ukuthi ugweme ukuguquguquka kwamazinga kashukela egazini angamosha amandla, esho.

Ubukhulu besisu buphinde bucindezelwe lapho umntwana esunduza kuso, ngakho-ke, kungcono ukudla ukudla okulula okune kuya kwemihlanu ngosuku kunokuzama ukukufaka ekudleni okukhulu,” kwengeza uDana Hunnes, Ph. .D., RD, ingcweti yokudla ephezulu eRonald Reagan UCLA Medical Center.

Isicanucanu esikhulu? Amandla angeza ngendlela yokudla okukhangayo okulula esiswini: uphayinaphu, amajikijolo, okusanhlamvu okuphelele, i-hummus, okuqhekeza ukolweni ogcwele, nemifino engeyona eye-gassy efana ne-zucchini, kusho uHunnes.

4. Gcwalisa amaprotheni asezitshalweni.

Ungase udle ama-bagels noma uzizwe sengathi ungenza i-toast yesisu kuphela. Kodwa uma ukwazi, amaprotheni azokunika amandla angaphezu kwama-carbohydrate, kusho uDkt. Friedman. Izinketho ezisekelwe ezitshalweni yizona zokubheja zakho ezinhle kakhulu futhi ezinempilo, kusho uHunnes. Khomba ukukhetha amaprotheni anganuki (buh-bye amaqanda abilisiwe) uma ugula esiswini sakho. Esikhundleni salokho, hamba ibhotela lamantongomane, i-hummus noma i-avocado. (Okuhlobene: 5 Ukukhathazeka Okuyinqaba Kwezempilo Okungavela Ngesikhathi Sokukhulelwa)

5. Cabanga ngevithamini B6.

Uzizwe sengathi isicanucanu yilokho okukukhiphayo? Thatha uvithamini B6. I-American Congress of Obstetrics and Gynecology (ACOG) incoma u-10 kuya ku-25 mg wevithamini kathathu noma kane ngosuku ukuze unciphise isicanucanu nokuhlanza ekukhulelweni (into enganciphisa amandla akho). UVithamini angasiza ngisho nasekuthuthukiseni imizwa yakho nokulala. Vele uqiniseke ukuthi uthinta isisekelo nge-ob-gyn yakho ngaphambi kokuqala noma iziphi izithasiselo.

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