Nu ni tur i nih chuan ‘hei hi ti la, chutiang chu ti suh’ tih thu hi sângkhat zet i hre tawh ngei ang, a dik em? Mi tam zawk chuan thurawn an pe a, a bik takin ei leh in leh exercise chungchangah thurawn an pe thin. Chûng thil ṭhenkhat chu a dik a, ṭhenkhat erawh chu thudik lo famkim a ni thung. Chuvangin vawiinah hian he thu hi chipchiar takin sawi ila, i rilruah zawhna tam tak chhanna i zawng ang u. Mahse, heng thilte hi i tan a tha em tih chu
i doctor nen inbia ngei tur a ni tih hre reng ang che.
‘Mi pahnih ei a ngai’ tih hi a dik em?
"Tunah chuan pakhat i ni lo, pahnih in ni tawh. Chuvangin mi pahnih ei a ngai a ni," tih thu hi kan hre vek tawh. Mahse, chu chu a dik tak tak em? No. Doctor-te sawi dan chuan ni khatah calorie 300 vel chauh extra i mamawh a ni. Tin, chu chu naupai second trimester atang khan a ni. Calorie 300 hi engtiang chiahin nge a tlem tih hi han ngaihtuah teh. Chu chu banana pangngai leh yogurt cup khat ang vel a ni. Chutiang a nih loh chuan mi pahnih chawm tur chuan ei tur tlang tam tak dahkhawm a ngai tawh lo. Chutianga i tih chuan a ṭul lovah i taksa rihna a tipung chauh ang.
Engvangin nge vitamin ei hi a pawimawh em em?
Naupai lai hian i taksa hian a hma aia tam vitamin leh mineral thenkhat a mamawh a ni.
Folic acid leh
iron hi a pawimawh ber pahnih a ni. Hemi hun atan hian i doctor chuan nau neih hmaa vitamin supplement bik a pe ang che. Dik taka lak a pawimawh hle.
Chuvangin, i doctor-in a hun taka a pek damdawi leh Vitamin ei hi ngaihthah suh.
Naupai lai hian exercise ka tan thei ang em?
Mi tam tak chuan, "Aw, tunah chuan naute i neih tawh avangin exercise i tan a tlai tawh hle mai," tiin an ngaihtuah thin. Chu chu thudik lo (myth) tling tak a ni. Dik tak chuan exercise i la la lo a nih pawhin naupai laiin exercise awlsam tak tak tan a tha a, i doctor-in a rawt angin. Mahse, hei hi infiamna thar, nghawng nei lian tak tak (e.g., soccer, inline skating), tlu theihna sang tak keng tel tan hun tha tak a ni lo. Mahse,
brisk walking leh
swimming ang chi thil tih tan chu a pawi lo . Doctor rawtna angin ni khatah
minute 30 tal exercise lak a ni a, kar khat chhunga ni tam zawkah chuan exercise lak tur a ni. Hei hian hlawkna tam tak a pe ang che.
- Zan mut nuam tak i nei thei.
- Naupai laiin gestational diabetes vei theihna a ti tlem.
- Taksa leh rilru hian boost tha tak a hmu thin.
Exercise i tih hian heng dante hi hre reng ang che.
Exercise hi a tha a, mahse fimkhur hle tur a ni. Hengte hi hriat reng tur thenkhat tarlan a ni. Hei hi chiang taka hrethiam turin he table hi han en ila.
| Do's tih a ni | Tih loh tur |
|---|
| Exercise i tih laiin i ṭhian nen inbiakna neih theihna tur level of exertion-ah exercise la. | Thâwk la thei lo leh tawng thei lo khawpa thawkrim suh. |
| I doctor thurawn angin i tan exercise nuam leh nuam tak (e.g. tui chawi, kea kal) thlang rawh. | I pum chhunga pressure, impact, leh hliam thlen thei thil tih loh tur. |
| Exercise i tih laiin i taksa a lum lutuk tih i hriat chuan chawlhsan nghal la, chawlh hahdam rawh. | Taksa lum lutuk exercise, ``hot yoga .'' tih ang chi hi pumpelh rawh.Taksa lumna tihpun hi naute tan a tha lo. |
Tui leh in tur dangte
Exercise lai chauh ni lovin nitin tui tlakchham loh a pawimawh hle. Ni khatah tui glass 6-8 in hi a tha hle. Mahse, a theih ang angin
zu thlum in tur lakah hian inthiarfihlim rawh. A tam zawkah chuan dawr atanga lei thei in tur, sweet tea, leh coffee in tur `Frappuccinos` ang chi te hian sugar leh calorie tul lo
engzat nge awm tih hi kan ngaihtuah ngai lo. Chuvangin tui thianghlim in hi a tha ber a ni.
Tin, i taksa balance pawh enkawl bawk ang che.
I naute chu i pum chhunga a lo seilian chhoh zel chuan i taksa center of gravity chu a inthlak danglam thin. A awlsam zawngin i taksa balance a danglam thin. Chuvângin, vawi khata hman thiam chu a harsa thei hle. Bike khalh ang chi thil i tih lai pawhin zawi leh fimkhur zawkin i tih a ngai a ni. Chuvangin kea kal lai te, stairs chhoh leh chhuk lai te hian tlem tal fimkhur lehzual ang che.
"Ka doctor chuan ke hring damdawi tha ber chu swimming pool a ni tih min hrilh a. Nitin deuhthaw ka inbual thin. Ka rilru hahdamna nasa tak min pe a ni." - Kan website a thian pakhat hnen atangin.
Take-Home Thuchah a ni
- Naupai lai hian 'pahnih tan ei' a ngai lo. Second trimester atang chuan ni khatah calorie 300 extra tlemte chauh a ngai a ni.
- Doctor-in a sawi angin folic acid leh iron awmna vitamin ei hi a pawimawh hle.
- Doctor-te rawtna angin ni khata minute 30 tal exercise tlemte (brisk walking emaw swimming emaw ang chi) tih hian hriselna atan hlawkna tam tak a nei a ni.
- I chau lutuk, i lum lutuk, i pum chungah pressure i neih chuan exercise lak loh tur.
- Sugary drinks aiah tui thianghlim tam tak in thin ang che. I taksa balance hi ngaihtuah zawk rawh.
- Heta tarlan thilah hian rinhlelhna i neih chuan midang thusawi ring mai mai suh la, i doctor emaw doctor emaw rawn hmasa phawt ang che.
Naupai laia ei leh in, naupai lai exercise, naupai hmaa ei leh in, naupai hmaa fitness, folic acid, naupai laia ei tur, naute beisei lai
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