Abin da za a yi don samun ciki da sauri

Wadatacce

• 1. Yin jima'i a cikin lokacin haihuwa
• 2. Yawan cin bitamin da kuma ma'adanai
• 3. Ku rage cin abinci mai dauke da sinadarin (carbohydrates)
• 4. Samun inzali lokaci guda tare da abokin zama
• 5. Motsa jiki a kai a kai

Don haɓaka damar samun ciki akwai wasu dabaru masu sauƙi waɗanda za a iya amfani da su, kamar saka hannun jari a cikin hulɗa ta kut da kut a lokacin wadataccen abinci da cin abinci waɗanda ke ba da gudummawa ga ƙaruwar haihuwa, misali.

Bugu da kari, akwai kuma wasu halaye da ya kamata a guji, kamar shan giya ko shan sigari, saboda suna iya sa ciki ya zama da wahala har ma da kara barazanar rashin nakasa a cikin jariri.

Duk lokacin da wahalar daukar ciki ta kasance na dogon lokaci, yana da muhimmanci a tuntubi likitan mata, don gano ko akwai wata matsala da ke haifar da ciki da kuma fara jinyar da ta dace. Duba manyan cututtukan da ke haifar da rashin haihuwa ga maza da mata.

1. Yin jima'i a cikin lokacin haihuwa

Wasu mata suna samun saukin samun ciki idan saduwa ta faru kwanaki 3 kafin ranar da ta fi haihuwa. Lokacin haihuwa yana faruwa daidai a tsakiyar lokacin hailar kuma yakan kasance tsakanin kwanaki 6 zuwa 7. Saboda haka, abin da ya fi dacewa shi ne a rubuta kwanakin jinin haila a kalanda, ta yadda za ka iya yin cikakken lissafin ranakun da suka fi dacewa don samun ciki, da saka jari a cikin jima'i, musamman a wadancan ranakun.

Idan baku san lokacin da lokacinku na haihuwa ya kasance ba, shigar da bayanan a cikin kalkuleta namu:

A cikin wadannan kwanakin, zai yiwu kuma a ciza kan amfani da man shafawa na farji wanda ke kara haihuwa saboda yana dauke da sinadarin calcium da magnesium, wadanda ke taimakawa daukar ciki ta hanyar daidaita pH na yankin mace kusa. Duba yadda wannan man shafawa yake.

2. Yawan cin bitamin da kuma ma'adanai

Bambancin abinci mai gina jiki mai gina jiki yana inganta aikin dukkan jiki, kuma yana tasiri tasirin haihuwa. Manufa ita ce maye gurbin abinci irin su masu burodi, kayan ciye-ciye da abinci mai sauri,ga abinci mai wadataccen kayan abinci kamar ƙwayar alkama, ƙwai, man zaitun, man sunflower ko kaji. Waɗannan abinci, ban da kasancewa masu ƙoshin lafiya, suna da wadataccen bitamin E, zinc da bitamin na B, waɗanda ke faɗakar da ɗaukar ciki ta hanyar yin aiki akan tsarin homon.

Bugu da kari, ya kamata mutum ya saka hannun jari a cikin abinci wadatacce da folic acid, waɗanda ke da launi kore mai duhu. Waɗannan abinci suna taimaka wa ɗan tayi don ci gaba ta hanyar lafiya, guje wa matsaloli kamar ƙarancin rufe bututun ƙoshin lafiya.

Duba jerin abinci 7 wadanda zasu kara samun damar samun ciki.

3. Ku rage cin abinci mai dauke da sinadarin (carbohydrates)

Yana da mahimmanci a rage cin abincin da ke dauke da sinadarin carbohydrates, kamar su shinkafa, taliya da biredi, musamman a siffofinsu ba duka ba. Wannan kulawa tare da abinci yana hana canje-canje a cikin pH na farji, wanda ke fifikon ciki. A madadin madadin farin burodi, zaku iya cin gurasar hatsi da 'ya'yan itatuwa iri-iri a ko'ina cikin yini, domin duk da kasancewar suna da carbohydrates, abubuwan gina jiki suna da mahimmanci ga lafiyar uwa da jariri.

Bugu da kari, har ila yau rage yawan shan barasa da sigari, su ma matakai ne da ke ba da gudummawa don kara damar samun ciki. Duba nan menu ba tare da carbohydrates ba.

4. Samun inzali lokaci guda tare da abokin zama

Wasu nazarin sun nuna cewa inzalin mace yana kara yiwuwar samun ciki, ko hakan na faruwa ne lokaci daya ko bayan abokin. Wannan saboda saboda lokacin inzali ne ake fitar da iskar shaka, wanda ke haifar da 'yar karamar raguwa a mahaifa wanda ke taimakawa wajen kawo maniyyi ga kwan. Bugu da kari, inzali yana da babban tasiri kan sarrafa danniya, wanda kuma yana taimakawa wajen kara haihuwa.

5. Motsa jiki a kai a kai

Kula da jikinka da motsa jiki a kai a kai na iya taimaka maka samun saurin ciki da sauri saboda yana inganta zagawar jini, yana kara samarda maniyyi da inganci, yana rage damuwa da damuwa, sannan yana inganta kulawar homon.

Don yin wannan, dole ne ku motsa jiki aƙalla motsa jiki na motsa jiki na minti 30 kowace rana, don haka zai yiwu ku ƙara bugun zuciyar ku sau 2 ko 3 a mako.