Motsa Jiki da Zuciyarka Ta Rage Lokacin Ciki

Wadatacce

• Dalilin Da Ya Sa Muke Amfani Da Kula Da Yawan Zuciyar Ciki
• Shawarwari na Yanzu Game da Yawan Zuciyar Ciki
• Layin Kasa
• Bita don

Ciki lokaci ne mai ban sha'awa, babu shakka game da shi. Amma bari mu kasance masu gaskiya: Hakanan yana zuwa da tambayoyi kusan biliyan. Yana da lafiya yin aiki? Akwai ƙuntatawa? Me yasa kowa ke gaya mani Ina bukatan duban bugun zuciya?

Idan ba ku yi hankali ba, tambayoyin na iya zama da sauri sosai, kuma yana da sha'awar zama a kan kujera don dukan ciki. Lokacin da na fara juna biyu da tagwaye, an yi masa lakabi da "babban haɗari," kamar yadda duk ciki da yawa suke. Saboda haka, an mare ni da kowane irin ƙuntatawa kan ayyuka. Kasancewar mutum mai himma sosai a rayuwa ta ta yau da kullun, wannan ya yi mini wuya sosai in naɗa kwakwalwata, don haka na shiga neman ra'ayi da yawa. Shawara guda ɗaya da na samu sau da yawa: Sami na'urar lura da bugun zuciya, kuma ku kiyaye ƙimar ciki a ƙasa "X" yayin motsa jiki. (ICYMI, gano abin da bugun zuciyar ku na hutawa zai iya gaya muku game da lafiyar ku.)

Dalilin Da Ya Sa Muke Amfani Da Kula Da Yawan Zuciyar Ciki

Amma gaskiyar ita ce jagororin game da motsa jiki yayin daukar ciki an daidaita su daga aikin motsa jiki gaba ɗaya da adabin lafiyar jama'a, in ji Cibiyar Lafiya ta Ƙasa (NIH). A cikin 2008, Ma'aikatar Lafiya ta Amurka da Ayyukan Dan Adam (HHS) ta ba da cikakkun jagorori kan aikin motsa jiki kuma sun haɗa da sashin da ke nuna cewa masu lafiya, mata masu juna biyu ya kamata su fara ko ci gaba da ayyukan motsa jiki a matsakaici a lokacin daukar ciki, suna tara aƙalla mintuna 150 a mako. Amma akwai kadan bayanai game da bugun zuciya, musamman. Kuma a shekarar 1994, majalisar dokokin Amurka na Obstetricians da Gynecologists (ACOG) kawar da shawarwarin da yawa obstetricians har yanzu bi-kiyayye ciki zuciya rate zuwa kasa da 140 lashe da minti-saboda an gano cewa, tracking zuciya rate a lokacin motsa jiki ne ba kamar yadda tasiri a matsayin sauran hanyoyin saka idanu. (Mai Alaƙa: Yadda ake Amfani da Yankunan Ƙimar Zuciya don Horar da Fa'idodin Motsa Jiki Max)

Me ke bayarwa? Kwararru koyaushe suna faɗi don auna ƙwanƙwalin zuciyar ku yayin motsa jiki azaman hanyar da za ku iya fahimtar yadda kuke aiki. Don haka me ya sa ba za ku yi haka ba yayin da ake ciki, alhali akwai wata rayuwar da za ku kula?

Carolyn Piszczek, MD, ob-gyn a Portland, Oregon ta ce "Amfani da bugun zuciya a matsayin ma'aunin aiki na iya zama abin dogaro a cikin ciki saboda yawancin canje-canjen ilimin halittar jiki da ke faruwa don tallafawa tayin da ke girma." Misali: Yawan jini, bugun zuciya, da fitarwar zuciya (yawan jinin da zuciyar ku ke bugawa a minti daya) duk suna karuwa a cikin uwar da za ta kasance. A lokaci guda, juriya na jijiyoyin bugun jini - aka adadin juriya da jiki ya sha kan shi don tura jini ta cikin tsarin jijiyoyin jini - yana raguwa, in ji Sara Seidelmanm, MD, Ph.D., mai bincike a sashen jijiyoyin jini a Brigham da Asibitin Mata a Boston, Massachusetts. Duk waɗannan tsarin suna aiki tare don ƙirƙirar daidaituwa wanda ke ba da izinin isasshen jini don tallafawa uwa da jariri yayin motsa jiki.

Abun shine, "saboda duk waɗannan canje -canjen, ƙimar zuciyar ku na iya ƙaruwa don mayar da martani ga motsa jiki kamar yadda ta yi kafin ɗaukar ciki," in ji Seidelmann.

Shawarwari na Yanzu Game da Yawan Zuciyar Ciki

Maimakon saka idanu da ciwon zuciya na ciki, ra'ayi na likita na yanzu shine cewa ya fi dacewa a kula da matsakaicin matsakaici-in ba haka ba da aka sani da gwajin magana. Seidelmann ya ce "A lokacin daukar ciki, idan mace za ta iya ci gaba da tattaunawa yayin da take motsa jiki, to da wuya ta wuce gona da iri."

Yanzu, menene wannan duka ke nufi don yin aiki yayin da ake ciki? A cewar Cibiyoyin Kula da Cututtuka (CDC), mata masu juna biyu ya kamata su yi niyyar samun aƙalla mintuna 150 na matsakaicin ƙarfin motsa jiki a kowane mako. Matsakaicin tsanani ana bayyana shi azaman motsi isa don ɗaga bugun zuciyar ku da fara gumi, yayin da har yanzu kuna iya yin magana akai-akai-amma ba shakka ba za ku yi waƙa ba. (Yawancin lokaci, tafiya mai sauri yana kusa da matakin ƙwazo.)

Layin Kasa

Yin aiki yayin ciki yana da fa'ida ga ku da jariri. Ba wai kawai zai iya rage ciwon baya ba, inganta haɓakar kiba mai lafiya yayin daukar ciki, da ƙarfafa zuciyar ku da jijiyoyin jini, amma kuma yana iya rage haɗarin ku na ciwon sukari na ciki, preeclampsia, da isar da haihuwa, a cewar ACOG. (PS: Samun wahayi daga waɗannan mahaukatan masu ƙarfi masu fa'idar wasannin CrossFit.)

Duk da haka, wannan ba yana nufin ya kamata ku je ƙwallo-zuwa-bangon kuma ku ɗauki tsarin yau da kullun da ba ku taɓa gwadawa ba. Amma idan kuna cikin koshin lafiya kuma likitan ku ya ba ku gaba, yawanci yana da lafiya don ci gaba da motsa jiki na yau da kullun. Kawai yi amfani da wannan gwajin magana don taimakawa ci gaba da kasancewa cikin layi, kuma wataƙila barin mai kula da ƙimar ƙwaƙwalwar ciki a gida.

Bita don