Kodi muli ndi mwana? Kodi tikambirane za kuchita masewera olimbitsa thupi panthawi ya mimba?

Kukhala ndi mwana ndi nthawi yosangalatsa komanso yosintha kwambiri pa moyo wanu. Kodi mukudziwa kufunika kochita masewera olimbitsa thupi omwe ndi abwino kwa thupi ndi malingaliro anu panthawiyi? Koma simungathe kuchita masewera olimbitsa thupi onse omwe mumachita nthawi zonse. Tiyeni tiwone bwino izi, sichoncho?

Kodi ubwino wochita masewera olimbitsa thupi panthawi ya mimba ndi wotani kwa inu ndi mwana wanu?

Kuchita masewera olimbitsa thupi panthawi ya mimba ndikwabwino kwa inu ndi mwana wanu, makamaka ngati mulibe vuto lililonse la thanzi lomwe lingakulepheni kuchita masewera olimbitsa thupi. Onani maubwino awa...

• Maganizo osangalala, thupi lokhala ndi mphamvu: Mukamachita masewera olimbitsa thupi, mumadzimva kuti mukudzilamulira, ndipo thupi lanu limapezanso mphamvu zabwino. Kodi mukudziwa? Mukachita masewera olimbitsa thupi, mankhwala otchedwa ``(Endorphins)`` amatulutsidwa muubongo mwathu. Izi zimatipangitsa kumva osangalala kwambiri. Sikuti zokhazo, ngati muchita masewera olimbitsa thupi moyenera:
• Ululu wa msana umachepa ndipo kaimidwe ka thupi kamakula. Izi zili choncho chifukwa minofu yamsana, matako, ndi ntchafu zimalimba.
• Kudzimbidwa kumachepa chifukwa matumbo amathamanga.
• Kusintha kwa mahomoni panthawi ya mimba kungapangitse kuti mafupa anu azimasuka pang'ono. Mukamachita masewera olimbitsa thupi, mafuta omwe ali m'mafupa anu amayamba kugwira ntchito, zomwe zimawateteza kuti asawonongeke.
• Umagona bwino usiku chifukwa nkhawa ndi nkhawa za tsikulo zimachepa ndipo maganizo ako amakhala bata.

• Konzekerani nokha ndi thupi lanu pobereka: Kukhala ndi minofu yolimba komanso mtima wathanzi kungathandize kubereka kukhala kosavuta. Ngati mutha kulamulira kupuma kwanu bwino, kudzakhala kosavuta kupirira ululu. Komanso, ngati kubereka kwatenga nthawi yayitali, kupirira kwa thupi lanu kudzakuthandizani kwambiri.

• Mukhoza kubwerera ku thupi lanu lakale mwamsanga mutakhala ndi mwana: Ngati munkachita kale masewera olimbitsa thupi musanayambe kutenga mimba, kupitiriza kuchita masewera olimbitsa thupi kumachepetsa mafuta m'thupi lanu. Koma kumbukirani, musayese kuchepetsa thupi pochita masewera olimbitsa thupi panthawi ya mimba. Cholinga chathu panthawiyi chiyenera kukhala kusunga thanzi lathu.

Komanso, kuchita masewera olimbitsa thupi kumawonjezera kuyenda kwa magazi pakhungu lanu, zomwe zingathandize kuti khungu lanu lizioneka lowala. Kafukufuku wina wasonyeza kuti amayi omwe amachita masewera olimbitsa thupi amakhala ndi chiopsezo chochepa cha mavuto monga preeclampsia (kuthamanga kwa magazi panthawi ya mimba) ndi matenda a shuga a mimba (matenda a shuga panthawi ya mimba).

Ndi masewera olimbitsa thupi otani omwe ndi abwino kuchita panthawi ya mimba? Ndi zinthu ziti zomwe muyenera kusamala nazo?

Izi zimadalira nthawi yomwe mumayamba kuchita masewera olimbitsa thupi komanso ngati muli ndi mavuto aliwonse panthawi ya mimba yanu. Ngati munkachita kale masewera olimbitsa thupi musanayambe kutenga pakati, mutha kupitiriza pulogalamu yanu yochita masewera olimbitsa thupi ndi kusintha kofunikira.

Koma ngati simunali kuchita masewera olimbitsa thupi kwambiri musanayambe kutenga mimba, yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani masewera olimbitsa thupi pamene mukukula. Malinga ndi Unduna wa Zaumoyo ndi Utumiki wa Anthu ku US, amayi apakati athanzi (omwe sakuchita masewera olimbitsa thupi kwambiri kapena omwe sachita masewera olimbitsa thupi olemera) ayenera kuchita masewera olimbitsa thupi olimbitsa thupi kwa mphindi zosachepera 150 (maola awiri ndi theka) pa sabata. Mwachitsanzo, mutha kuyenda mwachangu kwa mphindi 30 nthawi ya nkhomaliro, masiku asanu pa sabata.

"Kulimbitsa thupi pang'ono" ndi mulingo womwe mungathe kupitiriza kukambirana mwachizolowezi pamene mukuchita masewera olimbitsa thupi. Izi zitha kuphatikizapo:

• Maseŵero olimbitsa thupi osakhudza thupi: Awa ndi maseŵero olimbitsa thupi ofatsa kwambiri omwe saika mphamvu zambiri pa mafupa (monga kusambira, yoga).
• Maseŵero olimbitsa thupi amphamvu: Awa ndi maseŵero olimbitsa thupi omwe amaika thupi pamavuto pang'ono, monga kulumpha. Azimayi ambiri omwe ali ndi mimba yabwino amatha kuchita maseŵero olimbitsa thupi amphamvu komanso amphamvu (monga kuthamanga kapena aerobics). Sakuwonjezera chiopsezo cha kubadwa ndi thupi lochepa, kubadwa msanga, kapena kupititsa padera msanga. Komabe, popeza maseŵero olimbitsa thupi amphamvu ndi ovuta kwambiri pa thupi ndipo angayambitse kusasangalala panthawi ya mimba, ndi bwino kuchepetsa maseŵero olimbitsa thupi ngati mukumva kusasangalala kulikonse.

Ngakhale kuti kuchita masewera olimbitsa thupi amphamvu kwambiri kungaoneke ngati kuchita masewera olimbitsa thupi abwino, kuchita masewera olimbitsa thupi ochepa mphamvu kungakulitsenso kugunda kwa mtima wanu komanso kudya mpweya wokwanira. Amathandizanso kupewa mayendedwe adzidzidzi kapena othamanga omwe amaika kupsinjika m'mafupa, m'mafupa, ndi m'minofu yanu.

Chofunika kwambiri ndikulankhula ndi dokotala wanu musanapitirize kuchita masewera olimbitsa thupi akale kapena kuyambanso. Muuzeni nkhawa zanu zilizonse zomwe mungakhale nazo.

Dziwani kuti mungafunike kuchepetsa kuchita masewera olimbitsa thupi ngati muli ndi vuto lililonse mwa izi:

• Kuthamanga kwa magazi (kuthamanga kwa magazi) panthawi ya mimba.
• Kupweteka koyambirira.
• Kutuluka magazi m'mimba.
• Kuphulika msanga kwa nembanemba yanu (madzimadzi omwe ali mu thumba la amniotic lozungulira mwana wosabadwayo).

Yesani kuchita masewera olimbitsa thupi ngati awa.

Mungayesere kuvina, kusambira, kuchita masewera olimbitsa thupi m'madzi, yoga, Pilates, kukwera njinga, kapena kuyenda. Kusambira ndikwabwino makamaka chifukwa mumadzimva kuti ndi wopepuka komanso wofunda.

Yesani kuchita masewera olimbitsa thupi a cardio (aerobic), masewera olimbitsa thupi amphamvu, ndi masewera olimbitsa thupi osinthasintha. Chepetsani kudumphadumpha momwe mungathere.

Akatswiri ambiri amalimbikitsa kuyenda pansi. N'zosavuta kusintha liwiro, kuwonjezera mapiri, ndikuwonjezera mtunda. Ngati mukuyamba kumene, yambani ndi kuyenda mwachangu kwa pafupifupi kilomita imodzi, masiku atatu pa sabata. Onjezani mphindi zingapo sabata iliyonse, onjezerani liwiro pang'ono, kenako onjezani mapiri pamene mukupita. Kaya ndinu watsopano pa izi kapena woyenda wodziwa bwino ntchito, gwiritsani ntchito mphindi 5 zoyambirira mukutenthetsa pang'onopang'ono ndipo mphindi 5 zomaliza zikuzizira.

Ngati munali wothamanga musanayambe kutenga mimba, mutha kupitiriza kuthamanga, koma mungafunike kusintha pang'ono pa zochita zanu.

Ndi bwino kupewa kuchita masewera olimbitsa thupi amenewa panthawi ya mimba.

Madokotala ambiri amalimbikitsa kupewa kuchita masewera olimbitsa thupi omwe amaphatikizapo kugona chagada pambuyo pa trimester yoyamba ya mimba.

Pokhapokha ngati dokotala wanu akulangizani mwanjira ina, ndi bwino kupewa zinthu zomwe zikuphatikizapo:

• Amalumpha kwambiri.
• Amene amasintha njira mwadzidzidzi.
• Amene angakhudze mimba.

Mwachitsanzo, masewera olimbitsa thupi monga kutsetsereka m’mapiri, kutsetsereka m’mapiri, kutsetsereka m’masika, masewera olimbitsa thupi, ndi kukwera pamahatchi ndi zinthu zoopsa kwambiri.

Madokotala ena amati kuchita masewera olimbitsa thupi (step aerobics) n'koyenera ngati mungathe kuchepetsa kutalika kwa sitepe pamene mimba yanu ikupita patsogolo. Koma ena akuchenjeza kuti chiopsezo chogwa chimakhala chachikulu panthawi ya mimba chifukwa mphamvu yokoka imasintha. Ngati mwasankha kuchita masewera olimbitsa thupi, samalani kuti musadzikakamize kwambiri kapena mpaka kufika potopa .

Kodi ndiyenera kuyamba bwanji kuchita masewera olimbitsa thupi?

Kumbukirani, muyenera kulankhula ndi dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi. Mukakonzeka kuyamba kuchita masewera olimbitsa thupi, kumbukirani zinthu izi:

• Yambani pang'onopang'ono. Ngati simunachitepo masewera olimbitsa thupi, ngakhale mphindi 5 patsiku ndi chiyambi chabwino. Onjezerani ndi mphindi 5 sabata iliyonse, ndikugwira ntchito mpaka mphindi 30.
• Valani zovala zomasuka komanso zomasuka. Valani bra yomwe imakuthandizani kwambiri mawere anu.
• Imwani madzi ambiri kuti musapse kwambiri komanso kuti musataye madzi m'thupi.
• Musachite masewera olimbitsa thupi ngati mukudwala.

Komanso, si bwino kuti mwana wanu atenthe kwambiri. Kutentha kopitirira 39°C kungayambitse mavuto kwa mwana wanu, makamaka mu trimester yoyamba.Choncho musachite mopitirira muyeso masiku otentha. Nyengo ikakhala yotentha, pewani kuchita masewera olimbitsa thupi panja nthawi yotentha kwambiri ya tsiku (pakati pa 10 koloko m'mawa ndi 3 koloko madzulo). M'malo mwake, chita masewera olimbitsa thupi pamalo opanda mpweya wozizira, kapena yendani m'sitolo. Kumbukiraninso kuti mukamasambira, madzi amakuziziritsani, kotero simungadziwe kuti mukutentha kwambiri.

Ndi zinthu zina ziti zomwe ndiyenera kuda nazo nkhawa?

Kaya musankhe mtundu wa masewera olimbitsa thupi otani, mverani thupi lanu. Ndizachibadwa kumva chizungulire kumayambiriro kwa mimba. Pamene mwana wanu akukula, mphamvu yokoka imasintha. Izi zingathandize kuti muchepetse kulimba mtima kwanu ndikugwa mosavuta, makamaka m'miyezi itatu yomaliza.

Mphamvu zanu zimatha kusiyana kwambiri tsiku ndi tsiku. Pamene mwana wanu akukula ndikukankhira mapapu anu, mphamvu yanu yolandira mpweya wambiri (monga mpweya) panthawi yochita masewera olimbitsa thupi imachepa. Ngati thupi lanu likunena kuti, "Imani tsopano!", siyani!

Ngati muli ndi zizindikiro izi, thupi lanu likukuuzani kuti mwachita masewera olimbitsa thupi okwanira:

• Ngati mukumva kutopa kwambiri.
• Ngati mutu wanu ukumva chizungulire.
• Ngati mukumva ngati mtima wanu ukugunda mofulumira kwambiri (`(Mtima ukugunda kwambiri)` - kutanthauza kuti, chifuwa chanu chikumva ngati chikugunda).
• Ngati mukumva ngati mukuvutika kupuma.
• Ngati muli ndi ululu m'dera lanu la msana kapena m'chiuno.

Chinthu china chofunika: Ngati mukumva kutopa kwambiri moti simungathe kulankhula mukamachita masewera olimbitsa thupi, zikutanthauza kuti mukuchita khama kwambiri.

Ngati muli ndi zizindikiro zochenjeza izi, pitani kwa dokotala nthawi yomweyo!

Ngati muli ndi zizindikiro zochenjeza izi mukuchita masewera olimbitsa thupi, lankhulani ndi dokotala nthawi yomweyo:

• Kutuluka magazi m'mimba.
• Ululu wosazolowereka.
• Chizungulire kapena mutu wopepuka.
• Kupuma movutikira kosazolowereka.
• Kupweteka kwa mtima kapena chifuwa.
• Madzi akutuluka m'mimba mwanu.
• Kumva ngati chiberekero chikuchepa (Kupweteka kwa m'mimba - ndiko kuti, kupweteka m'mimba).

Pomaliza, zinthu zofunika kwambiri zomwe muyenera kukumbukira ndi izi:

Chabwino, takambirana zambiri zokhudza kuchita masewera olimbitsa thupi panthawi ya mimba. Mwachidule, kuchita masewera olimbitsa thupi moyenera komanso mosamala ndi kwabwino kwambiri kwa inu ndi mwana wanu. Sikuti kumangopangitsa kuti maganizo ndi thupi lanu likhale labwino, komanso kumakukonzekeretsani kubereka.

Komabe, musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mwalankhula ndi dokotala wanu. Kambiranani naye masewera olimbitsa thupi omwe ali oyenera kwa inu, nthawi yomwe muyenera kuchita, komanso njira zodzitetezera zomwe muyenera kutsatira.

Chofunika kwambiri ndikumvetsera thupi lanu. Ngati mukumva kutopa kapena kusasangalala, siyani kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kudzakuthandizani kukhala osangalala komanso athanzi panthawi ya mimbayi!

Mimba , kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi panthawi ya mimba, kuchita masewera olimbitsa thupi otetezeka, kubereka, thanzi, thanzi la mimba