Kariya 7 da yakamata ku ɗauka kafin ku sami ciki

Wadatacce

• 1. Fara shan folic acid
• 2. Yi gwajin farko
• 3. Guji kofi da abubuwan sha na giya
• 4. Duba rigakafin
• 5. Motsa jiki a kai a kai
• 6. Barin shan taba
• 7. Ci sosai

Don daukar ciki ya ci gaba cikin koshin lafiya, yana da muhimmanci ma'aurata su tuntubi likitan mata, a kalla watanni 3 kafin su samu juna biyu, don ya nuna abin da ya kamata mace da miji su yi don tabbatar da lafiyar ciki.

Yana da mahimmanci a yi gwaji kafin daukar ciki, ban da bayar da shawarar wasu tsare-tsare, kamar kara yawan cin abincin da ke dauke da sinadarin folic acid ko kuma amfani da kari don ci gaban lafiyar jariri.

Wasu daga cikin matakan kariya da za'a ɗauka kafin yin ciki sune:

1. Fara shan folic acid

Folic acid shine muhimmin bitamin na B don tabbatar da rufe ƙwanƙwasa ƙwarjin jariri, wanda ke faruwa a fewan makonnin farko na samun ciki, lokacin da mace galibi ba ta san tana da ciki ba.

Sabili da haka, ƙara yawan cin wadataccen abinci mai ɗanɗano, kamar broccoli, dafaffen ƙwai da ƙwai wake, alal misali, na iya taimakawa wajen tabbatar da ɗaukar ciki tare da ƙananan haɗari ga jariri. Sanin sauran abinci masu wadataccen folic acid.

Bugu da kari, ana bada shawarar yin amfani da karin sinadarin folic acid, wanda ya kamata a fara a kalla watanni 3 kafin a dakatar da maganin hana daukar ciki, don rage barazanar matsalolin jijiyoyin cikin jariri.

2. Yi gwajin farko

Aƙalla watanni 3 kafin yunƙurin ɗaukar ciki, ya kamata a yi cikakken gwajin jini, gwajin fitsari, gwajin ɗari da gwaje-gwajen serological na cytomegalovirus, rubella, toxoplasmosis, syphilis, hepatitis B da AIDS. Bugu da kari, dole ne mace ta sake shafawa a shafinta da duban dan tayi don duba lafiyar ta na mata. Namiji kuma zai iya yin maniyyi don tantance inganci da yawan maniyyi.

Idan uwa ko uba suna da tarihin iyali na nakasar kwayoyin halitta ko kuma idan ma'auratan suna da kusanci sosai, kamar yadda yake faruwa yayin batun aure tsakanin 'yan uwan ​​juna, dole ne ma'auratan su yi takamaiman gwajin kwayoyin halitta. Duba sauran gwaje-gwaje dan samun juna biyu.

3. Guji kofi da abubuwan sha na giya

Shaye-shayen giya yana da rauni yayin ciki, sabili da haka, idan mace tana ƙoƙarin yin ciki, wannan na iya faruwa a kowane lokaci, ba tare da ta sani ba, don haka ya kamata ta guji shan giya.

Bugu da kari, shan kofi shima ya kamata a rage, domin yana iya shafar ikon mace na sha ƙarfen. Don haka ya kamata maganin kafeyin ya wuce 200 MG.

4. Duba rigakafin

Wasu magungunan rigakafi suna da mahimmanci don tabbatar da samun ciki cikin kwanciyar hankali, kamar su rubella, chickenpox, hepatitis B da tetanus, don haka idan matar ba ta ɗauki ɗayan waɗannan allurar ba, ya kamata ta yi magana da likita.

San wane irin alurar riga kafi ne da bai kamata a sha ba yayin daukar ciki.

5. Motsa jiki a kai a kai

Motsa jiki na yau da kullun yana inganta shakatawa na jiki kuma yana inganta ayyukanta, ban da taimakawa don kula da ƙimar da ta dace, wanda kuma ke ba da gudummawa ga lafiyar ciki da kwanciyar hankali.

Ana iya ci gaba da motsa jiki yayin daukar ciki, duk da haka, mata ya kamata su guje wa masu tasiri kamar tsalle, ƙwallon ƙafa ko wasan ƙwallon kwando, alal misali, saboda faɗuwa na iya haifar da zubar da ciki, kuma sun fi son atisaye masu aminci, kamar tafiya, koyon nauyi, gudu, keke da kuma Pilates.

6. Barin shan taba

Mata masu shan sigari ya kamata su daina shan sigari tun ma kafin su samu juna biyu, domin sigarin na sa wuya a yin kwaya da dasa kwai, yana rage damar daukar ciki. Bugu da kari, yana da kyau a fara rage wani lokaci a gaba saboda, ga wasu mutane, yana da matukar wahala a kori dabi'ar kuma abin da ya fi dacewa shi ne mace ta iya tsayawa kafin daukar ciki.

7. Ci sosai

Baya ga gujewa kitse, sugars da abinci da ake sarrafawa, kyakkyawar shawara ita ce saka hannun jari a abinci mai ƙoshin lafiya, kamar 'ya'yan itace, kayan marmari, zare da kuma maganin rigakafi, waɗanda za su samar wa jiki abubuwan da ke buƙata don samun ciki mai kyau.

Yana da mahimmanci a hada da abinci mai wadataccen sinadarin folic acid, da abinci masu wadataccen bitamin E, kamar su broccoli, alayyafo, pear, ruwan tumatir, kifin kifin, kabewa, kabeji, kwai, baƙar fata, apụl da karas, alal misali, saboda taimaka don daidaita aikin samar da sinadarin hormonal, sauƙaƙe ɗaukar ciki.

Kalli bidiyo mai zuwa ka kara koya game da abin da zaka ci don kara samun damar samun ciki: