Top 11 Mommy-To-Be Tips

Top 11 Mommy-To-Be Tips

Top 11 Mommy-To-Be Tips

Pregnancy
Article
Oct 13, 2015
4 mins

Napaka-exciting ngayong buntis ka. At tila hindi ka makapaghintay sa pagdating ni baby na magdadala ng sobrang saya. Pero nakakapanibago rin sa dami ng bagong nararanasan. Huwag kang mag-alala. Normal lang iyan at madaling gawan ng paraan.

1. Basta napag-lihian, pagbigyan.

Normal sa buntis ang makaranas ng cravings o paglilihi dahil nagbabago ang iyong panlasa. Kaya minsan, kakaiba ang cravings tulad ng manggang hilaw with spaghetti.  Basta healthy lagi ang diet at tama ang dami, pwede ka maglihi ng kahit anong gusto mo.

2. Paghandaan ang morning sickness

Ito ang pagkahilo at pagsusuka na nangyayari lalo na sa first 3 months. Dulot ito ng hormonal changes at low blood sugar at maaaring mangyari kahit hindi morning. Subukan lang kumain ng smaller, more nutritious food portions at sabayan ng pre-natal vitamins. Para hindi ka magutom, maaring mag-light snack bago matulog o pagkagising.

3. Maiiwasan ang constipation.

Ang pregnancy hormones mo ay nagre-relax ng ‘yong internal muscles at nagpapabagal ng paggalaw ng pagkain sa bituka. Ang pressure na nilalagay ni baby sa ‘yong tiyan ay nagpapabagal din ng digestion. Kaya normal sa buntis na maging constipated sa panahong ito. Uminom ng fluids tulad ng tubig o prune juice, kumain ng mga gulay, prutas at whole grain food na maraming tubig o fiber at mag-exercise araw-araw tulad ng paglalakad.

4. Huwag mag-alala sa manas.

Ang edema o pamamanas ay pamamaga ng bukung-bukong. Normal ito sa pagbubuntis. Nag-iipon kasi ng maraming fluids ang katawan mo para sa inyo ni baby. At mas mapupuna mo ito sa gabi, lalo na kung nakatayo ka buong araw. Makakatulong kung iwasan magsuot ng masikip na sapatos, itaas ang paa kapag nagpapahinga at uminom ng maraming fluids.

5. Kapag sinisikmura ka, relax lang.

Ang heartburn—isang mainit, tila acidic na pakiramdam sa sikmura—ay maaaring maranasan dahil tumutulak paakyat si baby sa ’yong tiyan at bituka. Pero may lunas naman iyan.

Dahan-dahan lang ang pagkain ng maliliit ngunit madalas na portions. Iwasan ang mamantika at maanghang at laging maghintay ng 1 oras pagkakain bago mahiga.

6. OK din kay mommy-to-be ang vegetarian diet

Safe sa nagbubuntis ang vegetarian at vegan diets. Kumonsulta lang sa OB/GYN  para malaman ang tamang diet na may balance ng quality proteins, whole grains, fruits, vegetables and healthy fats. Pati na rin ang tamang prenatal supplements na makakatulong sa vegan diet tulad ng Vitamin B12, Vitamin D, Folic Acid, Iron, Calcium, at Zinc.

7. Basta may calcium, malaking tulong

Kung hindi ka kumakain ng dairy products, maraming iba na mapagkukuhanan ng sapat na Calcium. Palitan ang dairy ng Calcium-fortified products tulad ng orange juice, soy milk, at cereals. Maari din uminom ng Calcium at Vitamin D supplements.

8. Bigyan ng atensyon ang altapresyon

Ipaalam agad sa iyong healthcare provider kung meron kang gestational hypertension (altapresyon na nangyayari sa pagbubuntis) o high-blood pressure. Subukan din panatilihin ang tamang pagdagdag ng iyong timbang sa pamamagitan ng tamang diet at exercise.

9. Bantayan ang diabetes ng pagbubuntis (gestational diabetes)

Maaaring tumaas ang blood sugar sa di-normal na level habang buntis. Bunga ‘to ng hormones na pumipigil sa ‘yong insulin. Kumonsulta agad kay doctor o sa isang dietician kung papaano ang management at tamang meal plan para dito. Dahil mas malaki ang chance na maging diabetic or obese ang baby ng mommy na may gestational diabetes.

10. Pag kambal ang dinadala, dapat mas magana

This means na kailangan mo pa ng mas maraming calories. Tanungin ang ‘yong healthcare provider tungkol sa karagdagang calorie needs mo, lalo na kung under o overweight ka sa simula ng pregnancy.

11. Pag ang binti pinulikat, mag-unat unat.

Ang leg cramps ay madalas nangyayari sa gabi. Mas madalas ito sa third trimester, at posibleng sanhi ng dumagdagdag na timbang na iyong dinadala. Unatin lang ang mga binti at i-flex ang iyong bukung-bukong para mag-relax at kumonsulta sa healthcare provider tungkol sa mga supplement na makakatulong dito tulad ng Calcium at Magnesium.

Tandaan!

Kung makaranas ka man ng ilan sa mga ito, subukan lang ang mga nasabing tips para mas maginhawa at mas-relaxed ang iyong pagbubuntis. At higit sa lahat, laging kumonsulta at sundin ang advice ng iyong doktor o healthcare provider para sa mga nararapat mong gawin.

References:

  1. Badell ML, Ramin SM, Smith JA. Treatment options for nausea and vomiting during pregnancy. Pharmacotherapy. 2006;26(9):1273-1287.
  2. National Heart, Lung, and Blood Institute. High blood pressure in pregnancy. Internet: http://www.nhlbi.nih.gov/health/resources/heart/hbp-pregnancy (accessed 24 September 2015).
  3. American Pregnancy Association. Pregnancy and constipation. Version current July 2015. Internet: http://americanpregnancy.org/pregnancy-health/constipation-during-pregnancy/ (accessed 24 September 2015).
  4. American Pregnancy Association. Pregnancy and heart burn. Version current July 2015. Internet: http://americanpregnancy.org/pregnancy-health/heartburn-during-pregnancy/ (accessed 24 September 2015).
  5. American Diabetes Association. What is gestational diabetes? Version current 20 June 2014. Internet: http://www.diabetes.org/diabetes-basics/gestational/what-is-gestational-diabetes.html (accessed 24 September 2015).
  6. United States Department of Agriculture (USDA). Dietary guidelines for Americans 2005. Version current 9 July 2008. Internet: http://health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm (accessed 24 September 2015).

This website provides general information for educational purposes only. For concerns about your pregnancy, consult with your healthcare professional.

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