Kei te whānau tamariki koe? Me kōrero tāua mō te whakakorikori tinana i te wā e hapu ana?

He wā tino whakahihiri, he wā rerekē hoki te whānautanga o tētahi pēpi i roto i tō ao. E mōhio ana koe ki te hiranga o te whakakori tinana hei painga mō tō tinana me tō hinengaro i tēnei wā? Engari kāore e taea e koe te mahi i ngā whakakori tinana katoa e mahia ana e koe i ia wā. Me titiro tata atu tātou ki tēnei, e tika ana?

He aha ngā painga o te whakakorikori tinana i te wā e hapu ana mōu me tāu pēpi?

He mea pai te whakakorikori tinana i te wā e hapu ana māu me tō pēpi, ina koa mēnā kāore he raruraru hauora e aukati ana i a koe ki te whakakorikori tinana. Tirohia ēnei painga...

• Hinengaro harikoa, tinana hihiko: Ina whakakorikori koe, ka rongo koe kei a koe te mana whakahaere, ā, ka whiwhi hoki tō tinana i te kaha pai. I mōhio koe? Ina whakakorikori koe, ka tukuna he matū e kiia nei ko "(Endorphins)" i roto i tō tātou roro. Ka tino harikoa tātou. Ehara i te mea koinā anake, ki te tika tō whakakorikori:
• Ka whakaitihia te mamae o te tuara, ā, ka pai ake te tū o te tinana. Nā te mea kua whakapakarihia ngā uaua o tō tuara, o tō papa, me ō huha.
• Ka whakaitihia te mate kōroke nā te mea ka tere ake te nekenekehanga o te puku.
• Ka taea e ngā huringa homoni i te wā e hapu ana te whakangawari ake i ō hononga. Ina whakakori tinana koe, ka whai wāhi te hinu whakahinuhinu i roto i ō hononga, ka tiaki i a rātou mai i te pakaru me te pakaru.
• Ka pai ake tō moe i te pō nā te mea ka iti haere te ahotea me te manukanuka o te awatea, ā, ka marino ake tō hinengaro.

• Whakaritea koe me tō tinana mō te whānautanga: Mā te whai uaua kaha me te ngākau hauora ka māmā ake te whānautanga. Ki te taea e koe te whakahaere tika i tō manawa, ka māmā ake te manawanui i te mamae. Waihoki, ki te roa te whānautanga, ka nui te āwhina o te manawanui o tō tinana.

• Ka taea e koe te hoki wawe ki tō tinana tawhito i muri i te whānautanga o te pēpi: Mena kua whakakorikori tinana koe i mua i te haputanga, mā te whakakorikori tonu ka whakaiti i te ngako o tō tinana. Engari kia mahara, kaua e ngana ki te whakaiti i tō taumaha mā te whakakorikori tinana i te wā e hapu ana. Ko tā tātou whāinga i tēnei wā ko te pupuri i tō tātou taumata hauora.

Heoi anō, mā te whakakori tinana ka piki ake te rere o te toto ki tō kiri, ka taea ai te āwhina i tō kiri kia kanapa ake. Kua whakaatuhia e ētahi rangahau he iti ake te tūponotanga o ngā whaea e whakakori tinana ana ki ngā raruraru pēnei i te preeclampsia (te toto toto tiketike i te wā e hapu ana) me te mate huka gestational (te mate huka i te wā e hapu ana).

He aha te momo whakakori tinana e pai ana mō te wā e hapū ana? He aha ngā mea hei tūpato?

Ko te mea nui, kei te wā ka tīmata koe ki te whakakorikori tinana, me te mea he raruraru kei a koe i tō hapūtanga. Mena kua whakakorikori tinana kē koe i mua i tō hapūtanga, ka taea e koe te haere tonu i tō kaupapa whakakorikori tinana o ia rā me ngā whakarerekētanga e tika ana.

Engari, ki te mea kāore koe i tino kaha i mua i tō hapūtanga, tīmata mārire, ā, whakapiki haere i tō whakakorikori tinana i a koe e kaha haere ana. E ai ki te Tari Hauora me ngā Ratonga Tangata o Amerika, me whiwhi ngā wāhine hapū hauora (kāore anō kia tino kaha, kāore rānei e mahi whakakorikori tinana kaha) i te iti rawa 150 meneti (2 1/2 hāora) o te whakakorikori tinana kaha-waenga ia wiki. Hei tauira, ka taea e koe te hikoi tere mō te 30 meneti i te wā tina, e rima ngā rā o te wiki.

Ko te "kaha-waenga" te taumata e taea ai e koe te kōrero noa i a koe e whakakorikori tinana ana. Kei roto i ēnei ko:

• Ngā mahi whakakori tinana iti te pānga: He tino ngāwari ēnei mahi whakakori tinana, kāore e nui te pēhanga ki ngā hononga (hei tauira, te kaukau, te yoga).
• Ngā mahi whakakori tinana kaha: He mahi whakakori tinana ēnei e taumaha ake ai te tinana, pērā i te pekepeke. Ka taea e te nuinga o ngā wāhine e hapu ana he hauora te mahi i ētahi mahi whakakori tinana kaha-waenga (pērā i te oma tere, te whakakorikori tinana rānei). Kāore e whakanui ake i te mōrearea o te taumaha whānau iti, te whānautanga wawe, te materoto wawe rānei. Heoi, i te mea he tino uaua ki te tinana ngā mahi whakakori tinana kaha, ā, ka pāngia e te mamae i te wā e hapu ana, he pai ake te whakaiti i tō whakakori tinana mēnā ka pāngia koe e te mamae.

Ahakoa he pai te ahua o ngā mahi whakakori tinana pānga nui, ka taea hoki e ngā mahi whakakori tinana pānga iti te whakanui ake i te tere o te manawa me te kohi hāora. Ka āwhina hoki ēnei i a koe ki te karo i ngā nekehanga ohorere, ohorere rānei e whakararuraru ana i ō hononga, ō wheua, me ō uaua.

Ko te mea nui ko te kōrero ki tō tākuta i mua i te haere tonu i tō tikanga whakakori tinana tawhito, i mua rānei i te tīmatanga i tētahi mea hou. Kōrero ki a ia mō ō āwangawanga katoa.

Kia mōhio koe me whakawhāiti pea tō whakakori tinana mēnā kei a koe tētahi o ēnei āhuatanga:

• Te toto toto tiketike (hypertension) i te wā e hapu ana.
• Ngā mamae wawe.
• Te toto o te tara.
• Te pakaru wawe o ō kiriuhi (te wai i roto i te pēke amniotic e karapoti ana i te tamaiti i roto i te kōpū).

Whakamātauria ētahi mahi whakakori tinana pēnei.

Ka taea e koe te whakamātau i te kanikani, te kaukau, te whakakorikori tinana i roto i te wai, te yoga, te Pilates, te eke pahikara, te hikoi rānei. He tino pai te kaukau nā te mea ka māmā koe, ka pōrewarewa hoki i roto i te wai.

Ngāna kia whakakotahi i te mahi cardio (whakangungu ā-aerobic), te whakangungu kaha, me ngā mahi ngāwari. Whakaitihia te pekepeke i te mea ka taea.

He maha ngā tohunga e kī ana kia hikoi. He māmā noa te whakarerekē i te tere, te tāpiri i ngā puke, me te whakanui ake i te tawhiti. Mena kei te tīmata noa koe, tīmata mā te hikoi tere mō te maero pea, e toru ngā rā o te wiki. Tāpirihia ētahi meneti i ia wiki, whakanuia ake te tere, kātahi ka tāpirihia ngā puke i a koe e haere ana. Ahakoa he hou koe ki tēnei, he mātau rānei ki te hikoi, whakapaua ngā meneti tuatahi e 5 ki te whakamahana mārire, ā, ko ngā meneti whakamutunga e 5 ki te whakamatao.

Mena he kai-oma koe i mua i tō haputanga, tera pea ka taea e koe te oma tonu, engari me mahi pea e koe ētahi huringa iti ki tō mahinga o ia rā.

He mea whakaaro nui kia kaua e whakamahia ēnei mahi whakakori tinana i te wā e hapu ana.

He maha ngā tākuta e kī ana kia kaua e whakakorikori tinana e takoto ana i tō tuara i muri i te toru marama tuatahi o te hāputanga.

Ki te kore e tohua mai e tō tākuta tētahi atu tohutohu, he mea pai hoki kia karohia ngā mahi e whai wāhi ana ki:

• He nui tā rātou pekepeke.
• Ko te hunga e whakarerekē whakarere ana i te huarahi.
• Ko te hunga ka pā ki te puku.

Hei tauira, he nui te mōrearea o ngā hākinakina pā, te reti reti iho i te maunga, te reti reti, te whakapakari tinana, me te eke hōiho.

E ai ki ētahi tākuta he pai te mahi ā-tinana mena ka taea e koe te whakaiti i te teitei o te takahanga i te wā e hapu ana koe. Engari e kī ana ētahi he nui ake te tūponotanga o te hinga i te wā e hapu ana nā te mea ka rerekē tō pokapū taumaha. Ki te whiriwhiri koe ki te mahi ā-tinana, kia tūpato kei tino kaha rawa te akiaki i a koe, kei ngenge rawa rānei .

Me pēhea taku tīmatanga ki te whakakorikori tinana?

Kia maumahara, me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana. Ina rite koe ki te tīmata whakakori tinana, kia maumahara ki ēnei mea:

• Tīmata mārire. Mena kāore anō kia whakakorikori tinana koe i mua, he tīmatanga pai ahakoa e 5 meneti ia rā. Whakanuia mā te 5 meneti ia wiki, kia 30 meneti te roa.
• Kia mau ki ngā kākahu whakamarie, ngāwari hoki. Kia mau ki tētahi pōtae e tautoko pai ana i ō ū.
• Inumia he nui te wai hei ārai i te wera nui me te matewai.
• Kaua e whakakorikori tinana mēnā kei te mate koe.

Heoi anō, ehara i te mea pai kia wera rawa tō pēpi. Ka raru pea tō pēpi i te pāmahana neke atu i te 102.6°F (39°C), inā koa i te toru marama tuatahi o te hapūtanga.Nō reira, kaua e nui rawa te mahi i ngā rā wera. Mēnā he wera te rangi, kaua e whakakorikori tinana i waho i te wā tino wera o te rā (i waenganui i te 10 i te ata me te 3 i te ahiahi). Engari, whakakorikori tinana i roto i tētahi wāhi hauhautanga, hikoi rānei i roto i tētahi toa hokohoko. Kia mahara hoki, ina kaukau koe, ka whakamatao te wai i a koe, nō reira, kāore pea koe e mōhio kei te wera rawa koe.

He aha atu anō ngā mea hei āwangawanga māku?

Ahakoa te momo korikori tinana e whiriwhiria ana e koe me tō tākuta, whakarongo ki tō tinana. He mea noa te pōuri i te tīmatanga o te hapūtanga. I te tipu haere o tō pēpi, ka rerekē te pokapū taumaha. Mā tēnei ka māmā ake te ngaro o tō taurite me te hinga, inā koa i te toru marama whakamutunga.

Ka rerekē pea tō taumata pūngao i ia rā, i ia rā. I a tō pēpi e tipu ana, e pēhi ana i ō pukahukahu, ka iti haere tō kaha ki te hongi i te hau (arā, te hāora) i te wā e whakakorikori tinana ana. Ki te mea tō tinana, "Kati inaianei!", kati!

Mena kei a koe ētahi o ēnei tohu, kei te kī mai tō tinana kua nui tō whakakori tinana:

• Ki te mea kei te tino ngenge koe.
• Ki te pōuriuri tōu mahunga.
• Ki te mea kei te tere rawa te pao o tō ngākau (`(Heart palpitations)` - arā, kei te pao tō uma).
• Ki te mea kei te raru koe i te manawa.
• Mena kei te mamae tō tuara, tō hope rānei.

Ko tētahi atu mea nui: Ki te ngenge rawa koe ki te kōrero i a koe e whakakori tinana ana, he nui rawa tō whakapau kaha.

Ki te puta mai tētahi o ēnei tohu whakatūpato, me toro atu ki te tākuta tonu!

Mena ka puta mai ētahi o ēnei tohu whakatūpato i a koe e mahi ana i tētahi mahi whakakori tinana, me kōrero tonu ki tō tākuta:

• Te toto o te tara.
• Mamae rerekē.
• Pōuriuri, māuiui rānei te upoko.
• Te poto o te manawa rerekē.
• Te tere o te manawa o te ngakau, te mamae rānei o te uma.
• Te turuturu o te wai mai i tō tara.
• Te āhua nei kei te kōpiripiri te kōpū (Te kōpiripiri o te kōpū - arā, te mamae o te puku).

Hei whakamutunga, ko ngā mea tino nui hei maumahara māu ko ēnei:

Āe, kua maha ā tātou kōrero mō te whakakorikori tinana i te wā e hapu ana. I roto i te poto, he tino pai te whakakorikori tinana tika me te haumaru mōu me tō pēpi. Ehara i te mea ka pai te ahua o tō hinengaro me tō tinana anake, engari ka rite hoki koe mō te whānautanga.

Heoi, i mua i tō tīmatanga ki te whakakorikori tinana, kia tino kōrero koe ki tō tākuta. Kōrerohia ki a ia ngā whakakorikori tinana e tika ana māu, te roa me mahi koe i aua mea, me ngā mahi whakatūpato me mahi e koe.

Ko te mea nui ko te whakarongo ki tō tinana. Ki te ngenge koe, ki te kore rānei e pai ki a koe, kati. Mā te whakakori tinana koe e āwhina kia noho harikoa, kia ora hoki i te wā e hapu ana koe!

` Te haputanga, te whakakori tinana, te whakakori tinana i te wā e hapu ana, te whakakori tinana haumaru, te whānautanga, te hauora, te hauora o te haputanga