Wedzera Kubereka Kwako Nokuputsa Izvi 8 Miitiro Yakaipa

1 -

Rega Kuramba Wakapera uye Tanga Kuisa Pamberi Kurara

Nzira Yakaipa Yokuputsa

Kuramba wakanonoka uye usingawani kukwana zvakakwana.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Dzimwe tsvakurudzo dzekutsvakurudza dzakawana kuwirirana pakati pemabati asina kurara uye maitiro asina kukwana , uye kusina nguva nguva kunogona kuva chiratidzo chekushaya vana .

Uyezve, chidzidzo chiduku chakawana kuwedzera kwekuparara kwepamuviri pakati pevanesi vakashanda usiku hunochinja.

Utano hwakashata hunogonawo kutungamirira kune zvinetso zvakakomba, zvose varume nevakadzi. Kuva kunyanya kuwanda kwehutano hwako hutano kunogona kutungamirira kumatambudziko ekuvhenekera kwevakadzi, uye kuneta kwakabatanidzwa nehutano husina hutano huri varume .

Zvaungaita Nezvo

Vanhu vanogara vakasara kune zvikonzero zvemarudzi ose. Kana uchikwanisa kunzwisisa kuti nei uri kupisa mafuta emasikati, ichakubatsira iwe kuputsa tsika.

Ndizvo here nokuda kwekudavira terevhizheni? Funga kuzvichengeta uye uchiiona munguva yapfuura.

Ndizvo here nokuti iwe unofarira nguva yakanyarara yoga? Kurumuka kare mangwanani kunogona kuva sarudzo yakanaka.

Kuedza kuita zvinhu zvakawanda kwazvo mumazuva ako? Zvimwe inguva yekuderedza uye kuisa hutano hwako pakutanga.

Zvechokwadi, kuramba uchikotama kwete nokuti iyo tsika, asi nokuti iwe haugone kurara, chimwe chinhu chakasiyana. Kusuruvara kunogona kuva chiratidzo chekuora mwoyo .

Pfungwa-muviri kurapwa kwekunetseka kwepfungwa, kupa mazano , nekugadzirisa nguva yekurara nguva dzose zvese zvinogona kukubatsira kuti uwane kurara zviri nani.

2 -

Dzorera Kudzoka Kwakawandisa Caffeine

Nzira Yakaipa Yokuputsa

Inwa inwa mvura yakawanda yeaffe, kana iri yakawanda makapu ekofi, tei, kana zvinwiwa zvinodhaka.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Apo imwe kapu yekofi kana tei zvichida haizokuvadzi kubereka kwako, huwandu makapu pazuva.

Zvimwe zvidzidzo zvakaona kuti kudya zvinodarika 300 mg ye caffeine pazuva kunogona kuderedza zvishoma kubereka kwako uye kunogona kuwedzera njodzi yekuparara.

Zvinopfuura 300 mg ndiyo yakaenzana nemikombe mbiri dzekofi kana kofi yakakanganiswa (kahawa inoputika kaviri kaikineine yakawanda kana yakasanganiswa) kana zvitanhatu zvekai yakasimba kana caffeinated cola.

Zvaungaita Nezvo

Kana iwe uri kunwa caffeine kuti uwane hutano husina kunaka, kukanganisa tsika yakaipa yokurara kutanga kunogona kukubatsira kuti urove hutachiona hwea caffeine.

Kunyangwe iwe uri kuwana kurara zvakakwana, kunzwa wakaneta masikati kunowanzoitika.

Kudya kudya kwemazuva mashoma (zvishomanana carbs, zvimwe mapuroteni uye veggies) zvinogona kubatsira kudzivirira masikati kurara. Mushonga wemaminetsi wemaminetsi ane gumi nemashanu kana 20 unogonawo kusimbisa simba rako.

Kana iri tsika uye shungu dzaunoshuva, funga kuchinja kumishonga yemishonga, isina-caffeinated kana ikhofi ye decaffeinated.

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Kudzidzira asi Usapfuura (kana pasi) Ita Izvo

Nzira Yakaipa Yokuputsa

Kushanda kunze zvishoma kana kudarika.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Anenge anenge munhu wose anoziva kuti kumwe kurovedza muviri kwakanaka kune utano hwako. Zvakanaka pamwoyo wako, mapapu ako, uye maune immune system. Kudzidzira nguva dzose kunogona kukubatsirawo kuchengetedza utano hwakanaka, izvo zvinoreva kukura zviri nani.

Asi zvinokwanisika kuva nezvakawanda zvechinhu chakanaka.

Kushanda zvakawandisa kunogona kukuvadza kubereka kwako. Varume nevakadzi vose vanogona kuita kuti kubereka kwavo kuderedze nekunyanyisa kwekuita mabasa. Ichi ndicho chikonzero vatambi vanowanzorwisana nekushaya vana.

Zvakawandisa zvakadini? Kupfuura awa imwe pazuva, kana kupfuura maawa manomwe pavhiki yekushanda kwakasimba, zvichida hazvina kunaka kuhutano hwako hwekubereka.

Zvaungaita Nezvo

Ngatitangei, kunyange zvakadaro: vanhu vakawanda vari kushanda zvishoma, uye kwete zvikuru.

Zvakanaka, iwe unofanirwa kunge uri kushandisa katatu pavhiki, kwemaminitsi makumi matatu nguva imwe neimwe.

Kuita sarudzo dzakanaka kunogona kusanganisira kufamba, yoga, kushambira, kana kuti kushanda kweaerobics. Nguva dzose taura nachiremba wako usati watanga kuongorora muviri.

How to start? Tanga nezvinangwa zviduku.

Zviudze kuti iwe uchapfekedza shangu dzako dzekufamba uye uende kunze neunofarira mimhanzi yemitambo kwemaminitsi mashanu chete. Iwe unogona kunge uchishamisika iwe uye uchiramba uchienda. Uye kana iwe usingaiti, iwe unotanga kutanga!

Kana iwe uri mutambi, taura nachiremba wako nezvekuenzanisa mararamiro ako emitambo usingakuvadzi kubereka kwako.

Kumanikidzika muviri-kana kurovedza muviri kwakanyanya uye iwe unonzwa uchimanikidzwa kuita-hakusi tsika yakaipa. Ndiyo nyaya yehutano hwepfungwa.

Kana iwe uchinzwa sokuti iwe unofanirwa kushanda maawa akawanda zuva rega rega, uye kufunga pamusoro pokumisa chiito chakasimba kunoita kuti unzwe uchinetseka, tsvaka rubatsiro rwezvenyanzvi.

4 -

Dzivisa Kudya Uye Kudya Zvokudya Binges

Nzira Yakaipa Yokuputsa

Kunyanya kudya uye kusadya zvisina kumira mabhesi (kufanana nezviyo zvitatu zve ice cream wawakapedza nguva yekupedzisira iwe unenge uchitora pamuviri mutsara .)

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Kunyanya kudya uye kuenderera mberi kwezvokudya zvisingabatsiri zvinokonzera zvinetso zvinogona kutungamirira kumatambudziko nekurema kwako. Zvinetso nemutoro wako zvinogona kutungamirira kumatambudziko ekubereka.

Uyewo, kudya zvizhinji zvezvokudya zvisingagumi panguva imwe chete kunogona kutungamirira kuhuga rako rega rega. Sezvo kune dzidziso yokuti insulini uye kubereka zvakabatanidzwa, izvi zvingasava zvakanaka kune utano hwako hwekubereka.

Imwe dambudziko rekudya kwezvokudya uye zvisingabatsiri zvekudya ndeyekuti vanowanzoteverwa nekunyengera kwekuedza kudya kuti varasikirwa nehuwandu hwemaoko. Yo-yo kudya hakubatsiri, uye kazhinji, yo-yo dieters haigone kuchengetedza kuora kwavo.

Panewo tsvakurudzo yekubatanidza kudya kwezvokudya zvisingabatsiri kune hurombo hwevarombo mune varume nevakadzi.

Zvaungaita Nezvo

Kunyanya kudya kunowanzova nyaya yekudya mupfungwa kana kudya kwekunyaradza.

Dambudziko nderokuti kunyaradzwa kunongogara kwechinguva; inokurumidza kuchinjwa nemhosva.

Pane kudaro, tsvaga nzira dzakanaka dzekutsungirira kushungurudzika, zvichibva kuburikidza nepfungwa-muviri kurapwa, kupa mazano, kana kushandiswa kwepfungwa-kuderedza.

Nguva inotevera paunonzwa uchida kutora bar candy, funga kutora foni uye kudana shamwari panzvimbo.

Kutarisa kutarisisa zviri nani kudya kwako kwose kunogona kubatsira. Uri kutamba kudya here? Kurambidza kudya kwako zvakanyanya?

Vanhu vanodya kudya kwemangwanani, vanowana kudya kwemanheru kwakanaka uye vanozvibvumira kuti zviitiko zvekare zvisingakwanisi kudya zvakanyanya.

Edza kugadzirisa kudya kwako kwevhiki, uchiita zvisarudzo zviri nyore nezvokudya unofarira. Kana zviri nyore nyore hurongwa hwako, iwe unowedzera kubatisisa.

Usazviti iro kudya, zvakadaro. Icho chiri kungokumbira kuti mupanduki wemukati atange kutanga sweets. Iwe unongosarudza kudya hutano, kakawanda.

5 -

Rega Kuita Zvokuita uye Dana Doctor Yako

Nzira Yakaipa Yokuputsa

Kufungidzira.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Kuzvipira pakutanga mhuri kunogona kutungamirira pakushaya simba. Kubereka kwako kunotanga kuderera pazera remakore makumi maviri nemaviri (kana iwe uri mukadzi) uye unotanga kupera kwemazuva makumi maviri nemakumi matatu . Kune varume, kubereka kunoderera mushure me40 .

Mhedzisiro yemakore ekuberekwa ndeyekuti nei usingafaniri kunonoka kuwana rubatsiro . Kana wakanga uchiedza kuve nemimba kwemakore anopfuura, kana kupfuura mwedzi mitanhatu kana iwe uri 35 kana kupfuura , unofanira kutaura nechiremba wako.

Zvisinei, vamwe vanhu havawani rubatsiro kana vachifanira.

Vanozvidzivirira pakugadza kusangana, uye zvino vanozvidzivirira pakuronga matambudziko ose ekubereka .

Munguva ino, nguva inokosha inokurudzira paawa yako yehupenyu.

Zvaungaita Nezvo

Chimbofunga kuti sei uchiri kurega kuwana rubatsiro.

Ndizvo here nokuti iwe unotya kudzidza kuti chimwe chinhu chingave chakaipa? Zvichida zviyeuchidze kuti kusaziva kuti kune dambudziko hakuiti kuti dambudziko rivepo. Iwe hausi kutarisa pazviri.

Zvimwe unoda kuedza iwe pachako kwenguva yakareba kana kuedza imwe pfungwa-muviri kana dzimwe nzira dzokurapa .

Iwe unofanirwa kuwanikwa uchitarirwa kunze. Kusakanganisika kunogona kuva chiratidzo chetambudziko rakakomba rehutano, uye zvimwe rimwe ropa rinokosha rinofanira kuitwa musati maenda naro moga.

Kunyanya, chiremba anogona kutarisa FSH yako ne AMH mazinga, mahomoni anokwanisa kuratidza kana nzvimbo dzako dzekuvhara mairi dzichidzika pasi .

Kana maFSH ari akakwirira kudarika zvawakajairika, ungave usina nguva yakawanda yakasara yekuramba uchiedza. Zviri nani kuziva uye kuenda pasi kune bhizinesi, pane kudarika nguva.

Vamwe vanhu vanozvidzivirira pakutsvaka rubatsiro rwekushaya vana nokuti havadi kuita IVF . Asi IVF inoshandiswa pasi pe5% yenguva. Pane zvakawanda zvinoshandiswa pakushandisa kurapa .

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Dzorera Kudhakwa Kwakawedzerwa Kunwa Doro

Nzira Yakaipa Yokuputsa

Kuderedza doro rakawanda kwazvo doro.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Kunyange zvazvo nguva dzose kunwa zvichida hakuzokuvadzi kubereka kwako, kunwa zvakanyanya kunogona.

Imwe tsvakurudzo yekuongorora yakaongorora mhando kubva kune vakadhakwa vakawana kuti 12% chete yaive yakasvibirira, hutano hwakanaka. (Muvasiri vasiri uye vasina kusvuta, 37% vaiva nechirwere chemazuva ese chaiwo.)

Mune imwe dzidzo, vakadzi vakanga vane zvitatu kana zvimwe zvinwiwa pavhiki vainyanya kutora nguva refu kuti vape pamuviri. Izvi zvaive zvakanyatsoitika kana mukadzi wacho atova nekutambudzika kubata pamuviri.

Izvozvo zvakati, zvimwe zvidzidzo hazvina kuwana hukama pakati penguva dzese yekunwa nekushaya vana.

Zvaungaita Nezvo

Kana iwe waimbova newaini kana girasi rewaini usiku humwe nehokudya, zvichida unogona kufunga kuderedza icho kamwe kamwe kana kaviri pavhiki.

Nechiuno chako chichakuvongai zvakare kubva kunwa doro kunogona kuva calorie yakaoma.

Zvechokwadi, kana uri kunwa kakawanda kupfuura iwe waunoda, kana kana kunwa kwava dambudziko, unofanira kutsvaka rubatsiro.

Vakadzi vanonwa panguva yekuzvitakura vanokanganisa utano hwemwana wavo, saka zvinokosha zvikuru kunyatsobata dambudziko rekunwa vasati vamboedza kubata pamuviri.

7 -

Rega Kusvuta

Nzira Yakaipa Yokuputsa

Kusvuta, zvose kwaari uye nokuda kwake.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Kusvuta kunokanganisa kubereka kwevarume nevakadzi .

Madzimai, kusvuta kunowedzera dambudziko rako re ...

• matambudziko ne fallopian tubes, kusanganisira kuwedzerwa njodzi ye ectopic pregnancy
• kuwedzera mukana wako wekushanduka kwemudzimai, kusanganisira kenza yemukomana
• kukuvadza mazai enyu sezvavanenge vachikura mumashizha
• kuwedzera mukana wako wekusununguka pamuviri

Muvanhu, kusvuta kunoderedza hutano hwemhodzi uye kunotungamirira kumazinga asingaoneki ehomoni (izvo zvingadaro zvinokanganisa kubereka zvisina kunaka).

Iko kushanduka hakusviki kukonzera kusununguka, asi kana kubereka kwako kwave kwatopera kumucheto, inogona kunge iri chinhu chokupedzisira kukusimudzira pamusoro pezera risina simba.

Uyewo, cherechedza mupfungwa kuti kusvuta kusvuta kunogona kukanganisa kubereka kwako. Imwe tsvakurudzo yakaona kuti utsi hwechipiri hunoderedza kubereka kwevakadzi.

Zvaungaita Nezvo

Kusvuta inodhaka. Hazvisi nyore kungosiya, uye kwete chimiro chisina simba.

Asi iwe unofanirwa kuita uye unogona kuzviita, nerutsigiro rwaunoda.

Taura nachiremba wako, uye ona kuti vangakubatsira sei. Hypnosis yakabatsira kune vamwe vanhu, pamwe chete nemapoka ekutsigira.

Ramba uchifunga kuti hausi kurega kungosimbisa kubereka kwako, asiwo kugadzirisa hutano hwako hwose, nekuwedzera mararamiro ako, uye kuva muenzaniso wakanaka kune chero vana vaunayo mune ramangwana.

Kurega basa rakaoma, asi rakakosha.

8 -

Usaita zvepabonde zvisina ngozi

Nzira Yakaipa Yokuputsa

Kusachengeteka pabonde. Kuve zvakanyatsojeka, zvepabonde pasina makondomu kana iwe usati uri muukama hurefu hwemazuva ose.

Chikonzero Nei Zvakaipa Kuti Uwane Utano Utano

Zvirwere zvepabonde zvinogona kutungamirira pakushaya simba. Kutaura zvazviri, zvirwere zveSDD ndiyo nhamba imwe inodzivirirwa yekuberekwa.

Chlamydia uye gonorrhea, kana isingateereri, inogona kutungamirira kune chirwere chinopisa chinokonzera (PID).

PID inogona kukonzera kusununguka kuvakadzi, kazhinji kuburikidza nekukonzera kunodziviswa fallopian tubes .

Mishonga inogonawo kutungamirira mukusava nemurume, kunyange zvishoma zvisingaitiki. Izvi ndechokuti varume vanoratidza zviratidzo zveSDD pakarepo, uye vanogona kuwana mushonga.

Vakadzi, kune rumwe rutivi, vanogona kuchengetedza utachiona kwenguva refu pasina zviratidzo. Panguva ino, utachiona huri kukonzera kukanganisa nehutano hwavo hwekubereka.

Zvimwe zveSDD, kusanganisira syphilis uye herpes, zvinogona kuisa mungozi pamuviri kana mwana pakuzvarwa. Munyaya yakaipisisa mamiriro ezvinhu, aya maSDD anogona kutungamirira pakupona pamuviri kana kufa kwechecheche.

Zvaungaita Nezvo

Shandisa makondomu. Nzira dzekuberekwa kweHormonal dzinogona kudzivirira kubata pamuviri, asi hazvikudziviri kuti urege kuwana STD.

Icho Chinokosha Pamitemo Yakaipa

Miitiro yakaipa haisi nyore kuputsa, uye zviri nyore kunzwa uchinetseka uye uchisiya usati watanga. Zvisinei, nhanho imwe neimwe inoenda kune hutano hwakanaka inoita kusiyana.

Ramba uchiedza, kuwana rubatsiro rwaunoda, uye uzvisunge kuti urarame hupenyu hwakanaka .

Funga kushanda pane imwe tsika nhasi. Kuputsa zvinangwa zvikuru kuva zviduku, zviito zvinogona kuitwa zvinogona kuitwa.

Zvakakodzera kukosha. Iwe unogona kuita izvi!

> Sources:

> Kunwa doro panguva yekudzivirira. March weDhimes. https://www.marchofdimes.org/pregnancy/alcohol-during-pregnancy.aspx

> Hammoud AO, Wilde N, Gibson M, Paki A, Carrell DT, Meikle AW. "Kurema kwevanhu uye kuchinjwa mumaramita emhara." Kubereka uye Kusimba. January 4th, 2007. Epub mberi kwekunyora.

> Jan Willem van der Steeg, Pieternel Steures, Marinus JC Eijkemans, J. Dik F. Habbema, Peter GA Hompes, Jan M. Burggraaff, G. Jur E. Oosterhuis, Patrick MM Bossuyt, Fulco van der Veen naBen WJ Mol. "Kunyanya kuneta kunobata mikana yekudzivirira pamuviri munharaunda dzakasununguka, dzevakadzi." Kuberekwa Kwevanhu Kukurukurirana. December 11, 2007.

> Rabhi, Susani; Lava, Susan; Turek, Fred; Zee, Phyllis. "Migumisiro Yokushandura Pamusoro Pokurara uye Kuenda Kumwedzi Mubasa revanamukoti." Utano Hwakadzikira Vakadzi Munyika Yose. September 2002; 23: 6 & 7: 703-14.

> Klonoff-Cohen H, Lam-Kruglick P, González C. "Migumisiro yevabereki nebaba vedoro yekushandisa doro pamagariro ekubudirira mu in vitro fertilization uye gamete intrafallopian kutumirwa." Kubereka uye Kusimba. February 2003; 79 (2): 330-9.

> Mauri M. "Kurara uye kubereka: kuongorora." Utano Hwakadzikira Vakadzi Munyika Yose. 1990; 11 (4): 409-21.

> Olek, Michael J., Gibbons, William E. "Kuvandudza kubereka kwepanyama muhutano hwekuita pamuviri." Kusvika pari zvino.

> STDs uye Infertility. Chirwere Chetachiona Chetachiona. http://www.cdc.gov/std/infertility/default.htm