Kei roto koe i ngā marama whakamutunga e toru o tō hapūtanga, arā, ko te toru o ngā marama ? Ahakoa kei te tino harikoa koe kua tae mai tō pēpi, kei te ngenge koe i te rā roa, kāore hoki i te nui te moe i te pō? Kei te takoto koe i te moenga tae noa ki te atatu, kāore e taea te kati i ō kanohi? Kāore koe i te mokemoke, he maha ngā whaea e pāngia ana e tēnei raruraru i tēnei wā. He mea noa, engari mā te mōhio ki ngā take me ngā otinga ka nui te whakamarie i a koe. Me kōrero tātou.
Ahakoa e 8 hāora te roa o tō moe i te rā, me moe pea koe mō ngā hāora 10 kia pai ai te okiokinga i tēnei wā. Engari kāore e tika ana kia roa te moe me ngā mahi o te whare me ētahi atu tamariki, tika? Nō reira, ngana kia 8 hāora te roa o te moe pai i te pō. Hei tāpiri, ki te mea he wā poto tōu i te awatea, moea he moenga. Mā tēnā ka tino whakaiti i tō ngenge.
Baby's due date (EDD)
Calculate the due date based on the last menstrual period
He aha te take kāore au e moe ai i tēnei wā o te rā? Me titiro tātou ki ngā take.
He maha ngā take e raru ai te moe i te tata mutunga o te hapūtanga. Me titiro tātou ki ia take, kia kite ai he aha ngā mea ka taea te mahi hei whakatika.
1. Te mamae me ngā mamae tinana
He mea tino noa te mamae o te tuara me te māuiui o ngā uaua i tēnei wā. Whakaarohia, kei te whakarite tō tinana ki te whānau mai i tētahi pēpi ki te ao. I roto i taua tukanga, ka wetekina ngā hononga e karapoti ana i ō wheua hope, ā, ka paku wetekina ō hononga. Koinei te take e mamae ai tō tuara. Hei tāpiri, ko te huringa o tō tū me te piki haere o te taumaha tētahi atu take o tēnei mamae.
He mea noa te oho ake i te pō nā ēnei mamae, engari ka taea e koe te ngana ki te whakahaere i ēnei mea.
| He aha te mea ka taea te mahi? | Te painga o taua mea |
|---|---|
| Tū tika i a koe e tū ana, e noho ana hoki. Kia mau ki te tū tika. | Ka whakaiti i te pēhanga koretake ki runga i te tuaiwi me ngā uaua. |
| Mauria he hū papatahi, he hū tautoko. | Ka āwhina ki te tohatoha ōrite i te taumaha o te tinana. |
| Ki te mea kei te hiki koe i tētahi mea taumaha, pikohia ō turi, ka hiki ake, kaua e pikohia tō tuara. | Ka taea te ārai i ngā whara tuaiwi tonu. |
| Moe ki tō taha maui. Whakatakotoria he urunga ki raro i tō tuara, ki waenganui hoki i ō waewae. | Ka pai ake te rere o te toto ki te pēpi, te kōpū, me ngā whatukuhu, ā, ka heke te mamae. |
| Tāpirihia he pounamu wai wera, he putea huka rānei ki tō tuara. Mirimiri mārire. | Ka whakangāwari i ngā uaua, ka whakamamae hoki i te mamae. |
2. Kua piki ake te ngongoro?
Ahakoa te tangata kāore anō kia ngongoro i mua i te hapūtanga, ka tīmata pea te ngongoro i tēnei wā. I te tipu haere o tō puku, ka pana ake tō kōpū ki runga i tō diaphragm. Koinei tētahi o ngā take mō te ngongoro. Waihoki, mā ngā huringa homoni i te wā e hapū ana ka pupuhi ngā oko toto i roto i tō ihu, ka ārai i tō ihu. Koinei tētahi atu tino take mō te ngongoro.
Kaua e whakakorekore noa iho he ngongoro. I ētahi wā ka pā pea ki te toto toto tiketike. I ngā wā kino rawa atu, ka arahi pea ki tētahi āhuatanga e kiia nei ko te Sleep Apnea . Ko te tikanga ka mutu tō manawa mō ētahi hēkona i a koe e moe ana. Kāore tēnei i te pai mōu me tō pēpi. Nō reira, ki te ngongoro koe, me kōrero ki tō tākuta mō tēnei mea. Kātahi ia ka whakatau ki te tirotiro i tō toto toto me te taumata pūmua i roto i tō mimi.
3. He mamae rerekē i ngā waewae me te kukume i te korara
Kei te pāngia koe e te mamae kore whakamārama i roto i ō waewae, inā koa ō papa me ō waewae, me te ngau kino e hiahia ana koe ki te neke i a rātou? Ko te Restless Legs Syndrome (RLS) tēnei. E pāngia ana e tēnei mate te 15% o ngā wāhine hāpu. Ka taea e tēnei te ara ake i a koe i ngā wā maha i te pō. Ko te korenga o te rino tētahi o ngā take o tēnei.
He tino noa hoki ngā mamae o ngā waewae i tēnei wā. E whakapono ana ētahi tākuta nā te pikinga o te taumata o te whākōkī i roto i te toto me te hekenga o te taumata o te konupūmā i puta ai tēnei.
- Kaua e inu waipiro. Kua kitea he hononga ēnei ki te whakamākūkū o te korara.
- I te wa e kukume ana i te taura, kia tika tonu tō waewae, kia piko hoki tō waewae ki a koe. Whakamātauria tēnei i mua i te haere ki te moe.
- Mena he RLS tōu, pātai atu ki tō tākuta mēnā me tirotirohia ō taumata rino.
Ētahi atu take me ngā otinga e kitea whānuitia ana
He uaua ki te moe ina nui tō puku?
I roto i ngā marama e toru kua pahure ake nei, ka tino nui tō puku. Tērā pea ka uaua ki te kimi i tētahi tūnga moe whakamarie. E ai ki te kōrero i mua ake nei, ko te moe ki tō taha maui te mea pai rawa atu. Mā tēnei ka taea te rere o te toto ki te pēpi. Ki te kore e pai ngā urunga noa, ngana ki te whakamahi i tētahi urunga hapūtanga i hangaia mō ngā wāhine hapū. Ka tautoko pai i tō puku, tō tuara, me ō waewae, ā, ka taea e koe te moe whakamarie.
Ka pāngia koe e te mamae o te ngākau?
He mea noa hoki te mamae o te uma i tēnei wā, inā koa i te ahiahi me te pō. Whakamātauria ēnei mea hei ārai i tēnei:
- Engari i te kai i tētahi kai nui i te wā kotahi, me kai i ētahi kai iti kia maha.
- Ngaungauhia tō kai kia pai, ā, kai mārire.
- Āta karohia te houra tunutunu, ngā kai hinuhinu, ngā kai kawa me ngā kai raukikī. Koinei ngā tino take o te mamae o te uma.
He maha ngā wā ka haere koe ki te wharepaku i te pō?
He nui te pēhanga o tō pūkahukahu e te pēpi e tipu haere ana, koia te take me mimi pinepine koe i te pō. He tino hoha tēnei.
- Whakaitihia te inu wai i te ahiahi me te pō. Inuhia te wai e inuhia ana e koe i te awatea.
- I te wharepaku, piko paku ki mua kia whakawātea katoatia tō mimi.
He uaua te whakatau i ēnei mea katoa, engari kia mahara, ka noho tō pēpi ki roto i ō ringaringa i roto i ētahi rā. Nō reira, kia noho marino, kia kaha hoki koe i tēnei wā. Kaua e wehi ki te kōrero ki tō tākuta mō ō āwangawanga katoa.
Karere Tangohia ki te Kāinga
- He mea noa te raru o te moe i ngā marama whakamutunga e toru o te hapūtanga. Kaua e manukanuka.
- Hei whakaiti i te mamae, moe ki tō taha maui, me ngā urunga hei whakamarie i tō tinana.
- Mena kua tīmata noa koe ki te ngongoro, he tohu pea tēnei mō te toto toto tiketike, te mate moe pōrearea rānei. Me whakamōhio atu ki tō tākuta.
- Mena kei te pāngia koe e te mate waewae kore okiokinga (RLS), kōrero ki tō tākuta mō te tirotiro i ō taumata rino.
- Hurihia tō kai me te inu wai hei whakahaere i te mamae o te pō me te mimi pinepine.
- Ko te kōrero tuwhera ki tō tākuta mō ngā mamae katoa te mea pai rawa atu ka taea e koe māu me tō pēpi.
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