Pakati penzendo dzeimba yekugezera, chirungurira, kurwadziwa kwemhasuru kwakasiyana-siyana uye izvo zvese hazvigone-kurara-pa-yako-mberi-kana-shure chinhu, kurara zvakanaka husiku uine nhumbu kunogona kunzwa kusingagoneki. Pano, mazano gumi akachenjera anogona kubatsira. Hope dzinotapira.
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GeorgeRudy / Getty Mifananidzo1. Pinda pachinzvimbo
Maererano ne American Pregnancy Association , nzvimbo yakanakisisa yekurara yaamai nemwana panguva yekuzvitakura ndiyo SOS, akarara padivi. Rutivi rworuboshwe ndiro divi rinokurudzirwa nekuti izvi zvinozowedzera huwandu hwezvinovaka muviri zvinosvika kumwana uye placenta uchideredza kudzvanywa pachiropa chako.
2. Stock up pamapiro
Zvisinei mapiro mazhinji aunofunga kuti uchada, kaviri kaviri (sorry kurara shamwari). Kuti uderedze kumanikidza kubva kumashure uye muhudyu, isa piro pakati pemakumbo ako. Kuti udzivise chirungurira, edza kusimudza musoro wako nechifuva zvishoma uchishandisa piro yakasimba inobvumira kutsigirwa uye kukwidziridzwa, anodaro Melissa Underwager, amai vevana vaviri uye mutungamiriri pa. Pillow of Health . Vamwe vanaamai-vachawana vachishandisa piro yemuviri wakazara vanogona kubatsira, asi vamwe vakaita sepiro pasi pedumbu ravo kana pasi pemaoko. Unoda iwe, mhamha.
skynesher/Getty Images3. Inwa zvishoma usati warara
Kana iwe uchimuka kakawanda pahusiku kuti uite weti, edza kucheka zvinwiwa maawa mashoma usati warova saga kuti uone kana zvichibatsira. Gara uine hydrated nekutora sips yemvura nguva dzese zuva rese (panzvimbo yekumedza pasi bhodhoro remvura hombe masikati) uye cheka caffeine (inonyanyozivikanwa diuretic).
4. Rega zvokudya zvine spicy
Chirungurira na2 a.m.? Saka hazvinakidze. Kuti uchengetedze acid reflux, gara kure nezvikafu zvinorungwa, svetuka kusvika pakati pehusiku snacking uye idya zvidiki, zvinowanzoitika muswere wese (panzvimbo pezvikuru zvitatu).
5. Geza
Heino zano raunogona kushandisa pamberi, panguva uye mushure mekubata pamuviri. Maminetsi angangoita 45 nguva yaunoda yekurara isati yasvika, geza inodziya (isina kupisa) kugeza kana kugeza. Izvi zvichawedzera tembiricha yemuviri wako, asi tembiricha yako painodzikira izvi zvinokurudzira melatonin (hormone inoita kuti munhu arare) iite kuti utange kukotsira, inodaro nyanzvi yezvehope dzevana. Joanna Clark . Mushure mekugeza ikoko kana kugeza, zvipe kanenge maminetsi makumi maviri emhepo uchidzika nguva mukamuri ine mwenje usina kujeka uchiita chimwe chinhu chinozorodza sekuverenga kana kufungisisa. (Uye kwete, kutamba Candy Crush pafoni yako hakuverengeki.)
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Frank Rothe / Getty Mifananidzo6. Nyaradza kugaya kwako
Isu tinoziva, isu tinoziva - takangoti kunwa zvishoma tisati tarara. Asi kana kugara uchimhanya kuchimbuzi isiri iyo nyaya, edza kapu yemukaka unodziya nehuchi hwepasteurized nesinamoni. Dr. Suzanne Gilberg-Lenz , OB-GYN muCalifornia. Cinnamon inobatsira zvikuru kugaya, asi kana mukaka uchikonzera kusvotwa, edza mvura inopisa ine ginger root (imwe huru inorwisa-nausea herb), ndimu uye pasteurized uchi panzvimbo.
7. Gadzirira nzvimbo yako
Wedzera mikana yekuwana kurara kwakanaka kwehusiku nekugadzira nzvimbo yakanaka yekurara. Isa tembiricha yemukamuri yako yekurara kusvika 69 kusvika 73 madhigirii, vhara mimvuri kana maketeni, dzima mwenje, penya mapiro ako uye zadzisa chero 'mabasa' ekupedzisira ekupedzisira, kuti chaunofanirwa kuita kungokambaira pamubhedha, anorayira Clark. Hapana chikonzero chekubvisa vacuum kunze manheru ega ega asi zvechokwadi bvisa chero clutter (kunyanya kuti urege kugumburwa pane chimwe chinhu uchienda kuchimbuzi gare gare).
8. Kusimbisa muviri
Kudzidzira zvinyoro paunenge uine pamuviri hakungochengete amai nemwana vane hutano, asi kunogonawo kukubatsira kurara. Ingo dzivisa kuita maekisesaizi manheru, sezvo izvi zvingakupa simba rakawanda paunenge uchida kupeta-peta. Imwe bhonasi? Maererano neongororo mu American Journal yeObstetrics uye Gynecology , kurovedza muviri panguva yekuzvitakura kunogona kubatsira muviri wako kugadzirira kurwadziwa uye kupora nekukurumidza mushure mekusununguka.
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izusek/Getty Images9. Rangarira, kunongova kurota
Wamuka dikita richitonhora nekuda kwehope dzinotyisa dzine chekuita nemwana? Iko kunzwa kunotyisa asi chaiko kwakajairika. Muchokwadi, maererano chimwe chidzidzo cheCanada , 59 muzana yevakadzi vane pamuviri vaiva nezviroto zvakazadzwa nefunganyo pamusoro pomwana wavo ari mungozi. Saka usazvidya moyo-haisi imwe fungidziro isinganzwisisike, ihope dzakaipa. Zvipinze munzvimbo yakasununguka uye dzokera kunorara.
10. Nyaradza zvinyorwa zvako zvekuita
Uropi hwako hunogona kunge huri kupinda mukudarika, uchifunga nezvezvinhu zvose zvaunofanira kugadzirisa mwana asati auya. Asi kurara wakasvinura husiku kuti upfuure nezvako zvekuita (izvo zvinoita kunge zviri kukura nekukurumidza kupfuura dumbu rako) hazvisi kukuitira chero zvakanakira. Gadzira runyoro (mumasikati), gadzirisa zvakawanda sezvaunokwanisa mumwe nemumwe, govera zvausingakwanise kusvika uye rangarira kuti uende nyore iwe pachako.
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