{"id":5488,"date":"2019-09-01T09:00:00","date_gmt":"2019-09-01T11:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/sportas-nestumo-metu-galima-ir-patartina\/"},"modified":"2019-09-01T09:00:00","modified_gmt":"2019-09-01T11:00:00","slug":"sportas-nestumo-metu-galima-ir-patartina","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/sportas-nestumo-metu-galima-ir-patartina\/","title":{"rendered":"Sportas n\u0117\u0161tumo metu?  Galima ir patartina"},"content":{"rendered":"<p><strong><a href=\"\/\/silutesnaujienos.lt\/images\/stories\/2019\/08\/08_27\/nesciuju_mankstos_visuomenes_biuras3.jpg\" class=\"jcepopup\" rel=\"caption[\u0160ilut\u0117s visuomen\u0117s sveikatos biuro organizuojamas mank\u0161tas noriai lanko k\u016bdiki\u0173 besilaukian\u010dios moterys. ] noopener noreferrer\" target=\"_blank\" data-rel=\"lightbox-gallery-wOL3D4oH\" data-rl_title=\"\" data-rl_caption=\"\"><img loading=\"lazy\" decoding=\"async\" src=\"\/\/silutesnaujienos.lt\/images\/stories\/2019\/08\/08_27\/thumbnails\/thumb_nesciuju_mankstos_visuomenes_biuras3.jpg\" width=\"307\" height=\"230\" alt=\"nesciuju mankstos_visuomenes_biuras3\" title=\"\" class=\"caption\" style=\"margin: 5px; float: left;\" \/><\/a>Nuomon\u0117, kad n\u0117\u0161tumo metu moteris negali aktyviai sportuoti, yra pasenusi. \u201eGydytojai \u0161iuo moter\u0173 gyvenimo laikotarpiu ne tik nedraud\u017eia (i\u0161skyrus n\u0117\u0161tum\u0105 su komplikacijomis), bet net rekomenduoja aktyvias treniruotes, nes pratimai gerina bendr\u0105 sveikat\u0105, palaiko emocin\u012f stabilum\u0105 ir paruo\u0161ia moters organizm\u0105 gimdyti. Svarbiausia pasirinkti tinkam\u0105 sporto r\u016b\u0161\u012f ir pratim\u0173 skai\u010di\u0173\u201c, \u2013 sako \u201e4F\u201c prek\u0117s \u017eenklo ambasador\u0117 ir patyrusi trener\u0117 Lina Draginyt\u0117.<br \/><\/strong><br \/><strong>\u0160ilut\u0117s rajono savivaldyb\u0117s Visuomen\u0117s sveikatos biure vyksta nemokamos mank\u0161tos n\u0117\u0161\u010diosioms, kurias veda trener\u0117 Agn\u0117.<\/strong><\/p>\n<p><strong>Svarbu kontroliuoti \u0161irdies ritm\u0105<\/strong><\/p>\n<p>\u201eN\u0117\u0161tumas n\u0117ra liga, \u2013 sako Lina Draginyt\u0117. \u2013 J\u016bs galite sportuoti, kaip ir prie\u0161 n\u0117\u0161tum\u0105, o 150 minu\u010di\u0173 aerobikos u\u017esi\u0117mimai ir dvi raumen\u0173 stiprinimo treniruot\u0117s per savait\u0119 b\u016bt\u0173 net sveikintinos. Ta\u010diau turite pasikonsultuoti su gydytoju \u2013 jis patars, kokio intensyvumo treniruot\u0117s tur\u0117t\u0173 b\u016bti. Jei buvote aktyvios prie\u0161 n\u0117\u0161tum\u0105, treniruo\u010di\u0173 kr\u016bv\u012f reikia suma\u017einti 20\u201330 proc., jei nesportavote, galite prad\u0117ti treniruotis nuo 12-tos n\u0117\u0161tumo savait\u0117s.\u201c<\/p>\n<p>Trener\u0117 priduria, kad nesvarbu, koki\u0105 sporto r\u016b\u0161\u012f moteris pasirenka n\u0117\u0161tumo metu, ji tur\u0117t\u0173 atkreipti d\u0117mes\u012f \u012f \u0161irdies susitraukim\u0173 da\u017en\u012f ir pasitarti su gydytoju. Jei n\u0117\u0161tumo metu n\u0117ra komplikacij\u0173, pulsas netur\u0117t\u0173 vir\u0161yti 140\u2013150 susitraukim\u0173 per minut\u0119. Sportuoti geriausia 10 \u2013 14 val., nes tuo metu gimda ma\u017eiausiai aktyvi. Tur\u0117tum\u0117te vengti tik sporto, kurio metu kyla rizika nukristi ar susi\u017eeisti: komandinis sportas, futbolas ar tinklinis, va\u017ein\u0117jimas dvira\u010diu ir riedu\u010diais, slidin\u0117jimas, \u010diuo\u017eimas.<\/p>\n<p>Jei moteris prie\u0161 n\u0117\u0161tum\u0105 nesportavo, patartina vaik\u0161\u010dioti &#8211; tai saugiausia fizin\u0117 veikla. \u201e\u017dinoma, pasivaik\u0161\u010diojimai taip pat gali b\u016bti skirtingo intensyvumo: fizi\u0161kai aktyvios gali net \u017eygiuoti. Pagrindinis pasivaik\u0161\u010diojim\u0173 privalumas &#8211; grynas oras, kuris reikalingas moters ir k\u016bdikio sveikatai.<\/p>\n<p><strong>Nuo paskutinio trimestro \u2013 visos \u012f basein\u0105!<\/strong><\/p>\n<p>Visoms n\u0117\u0161\u010diosioms rekomenduojama plaukioti. Nuo 6 n\u0117\u0161tumo m\u0117nesio beveik visos b\u016bsimos motinos ken\u010dia nugaros, koj\u0173 ir raumen\u0173 skausm\u0105. \u201e4F\u201c ambasador\u0117 pataria: \u201ePratimai vandenyje pa\u0161alina \u012ftamp\u0105 stuburo srityje, atpalaiduoja visus raumenis, tod\u0117l per paskutin\u012f n\u0117\u0161tumo trimestr\u0105 baseinas tampa vaistu nuo vis\u0173 nemaloni\u0173 poj\u016b\u010di\u0173. Plaukimas sustiprina k\u016bno raumenis, o tai bus naudinga gimdymo metu ir pad\u0117s grei\u010diau atsigauti. Vandens pratimai gerina kv\u0117pavimo sistem\u0105, stiprina \u0161irdies ir kraujagysli\u0173 sieneles, gerina kraujo apytak\u0105, o tai padeda u\u017ekirsti keli\u0105 kraujo stagnacijai gal\u016bn\u0117se ir ma\u017eajame dubenyje, ma\u017eina ven\u0173 varikoz\u0117s ir hemorojaus tikimyb\u0119. Plaukimas skatina geresn\u012f supratim\u0105 apie aplink\u0105, kurioje dabar gyvena j\u016bs\u0173 vaikas, stiprinamas ry\u0161ys su juo.\u201c Plaukiojimas tinka net ir toms, kurios anks\u010diau niekada nesportavo.<\/p>\n<p>Joga ir gimnastika taip pat gali pad\u0117ti kovoti su nugaros skausmu ir stiprinti k\u016bn\u0105. Tai ma\u017eina stres\u0105 ir padeda b\u016bsimoms mamyt\u0117ms i\u0161likti ramesn\u0117ms. Viskas, ko jums reikia, tai pasirinkti patogius drabu\u017eius ir tiesiog m\u0117gautis \u0161ia veikla. Treniruo\u010di\u0173 metu nerekomenduojama d\u0117v\u0117ti kompresini\u0173 kojini\u0173 ir \u012ftvar\u0173. Trener\u0117 skatina atkreipti d\u0117mes\u012f \u012f kv\u0117pavimo pratimus ir nepamir\u0161ti K\u0117gelio pratim\u0173, kurie paprastai trunka iki 10 minu\u010di\u0173.<\/p>\n<p>Svarb\u016bs ir tempimo pratimai, o ypa\u010d dubens srityje. \u017dinoma, d\u0117l hormon\u0173 \u012ftakos tampate lankstesn\u0117s, ta\u010diau per paskutin\u012f trimestr\u0105 dauguma n\u0117\u0161\u010di\u0173j\u0173 skund\u017eiasi sunkiu nugaros ir liemens skausmu. Norint suma\u017einti skausm\u0105, b\u016btina tinkamai paruo\u0161ti k\u016bn\u0105.<\/p>\n<p><strong>Siekti sporto auk\u0161tum\u0173 nereikia<\/strong><\/p>\n<p>\u0160ilut\u0117s visuomen\u0117s sveikatos biuro specialist\u0117s primena, kad sporto u\u017esi\u0117mimai n\u0117\u0161tumo metu gali pad\u0117ti suma\u017einti galvos ir nugaros skausmus, viduri\u0173 u\u017ekiet\u0117jim\u0105, pilvo p\u016btim\u0105 ir koj\u0173 bei rank\u0173 tinim\u0105, pagerinti miego kokyb\u0119, i\u0161vengti per didelio svorio prieaugio, padidinti raumen\u0173 tonus\u0105, j\u0117g\u0105 ir i\u0161tverm\u0119 (svarbu d\u0117l papildomo svorio atsiradimo augant vaisiui), pagerinti nuotaik\u0105 ir suteikti energijos, suma\u017einti n\u0117\u0161\u010di\u0173j\u0173 diabeto bei koj\u0173 ven\u0173 varikoz\u0117s atsiradimo rizik\u0105, dubens dugno disfunkcijos (\u0161lapimo nelaikymo) rizik\u0105, u\u017ekirsti keli\u0105 tiesiojo pilvo raumens i\u0161siskyrimui, pad\u0117ti grei\u010diau atsistatyti po gimdymo.<\/p>\n<p>\u201ePrisiminkite, kad sportavimo tikslas n\u0117\u0161tumo metu yra palaikyti sveikat\u0105 bei raumen\u0173 tonus\u0105, o ne siekti sporto auk\u0161tum\u0173. Tad visada b\u016btina \u012fsiklausyti \u012f organizmo signalus ir nepersistengti. Svarbu, kad maksimalus \u0161irdies susitraukimo da\u017enis u\u017esi\u0117mim\u0173 metu nevir\u0161yt\u0173 140 d\u016b\u017ei\u0173 per minut\u0119. Sporto u\u017esi\u0117mim\u0173 intensyvumas tur\u0117t\u0173 b\u016bti toks, kad netr\u016bkt\u0173 oro ir paj\u0117gtum\u0117te laisvai kalb\u0117tis. Reik\u0117t\u0173 vengti staigi\u0173 judesi\u0173, nes n\u0117\u0161tumo metu sumink\u0161t\u0117ja sausgysl\u0117s ir rai\u0161\u010diai. Nekelti abiej\u0173 koj\u0173 vienu metu, nei\u0161riesti nugaros. Did\u0117ja fiziologinis stuburo juosmenin\u0117s dalies linkis, gali i\u0161siskirti tiesieji pilvo raumenys. Vengti treniruo\u010di\u0173 su dideliais svoriais (nedidinti vidinio pilvo sl\u0117gio, neapkrauti stuburo, s\u0105nari\u0173. Apskritai &#8211; klausyti savo organizmo: jei kuris pratimas kelia skausm\u0105, j\u012f b\u016btina nutraukti\u201c, &#8211; sako visuomen\u0117s sveikatos steb\u0117senos specialist\u0117 Dalia Juknien\u0117. Ji taip pat atkreipia d\u0117mes\u012f, kad \u0161ios rekomendacijos skirtos moterims, kuri\u0173 n\u0117\u0161tumas ma\u017eos rizikos. Esant n\u0117\u0161\u010diosios arba vaisiaus sveikatos sutrikimams d\u0117l fizinio aktyvumo rekomendacij\u0173 vert\u0117t\u0173 pasitarti su gydytoju aku\u0161eriu ginekologu.<\/p>\n<p><strong>Rugs\u0117jo m\u0117nesio n\u0117\u0161\u010di\u0173j\u0173 mank\u0161t\u0173 grafik\u0105 rasite \u0160ilut\u0117s rajono savivaldyb\u0117s Visuomen\u0117s sveikatos biuro facebook puslapyje bei adresu www.silutessveikata.lt. Informacija telefonu: (8 441) 52217.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nuomon\u0117, kad n\u0117\u0161tumo metu moteris negali aktyviai sportuoti, yra pasenusi. \u201eGydytojai \u0161iuo moter\u0173 gyvenimo laikotarpiu ne tik nedraud\u017eia (i\u0161skyrus n\u0117\u0161tum\u0105 su komplikacijomis), bet net rekomenduoja aktyvias treniruotes, nes pratimai gerina bendr\u0105 sveikat\u0105, palaiko emocin\u012f stabilum\u0105 ir paruo\u0161ia moters organizm\u0105 gimdyti. Svarbiausia pasirinkti tinkam\u0105 sporto r\u016b\u0161\u012f ir pratim\u0173 skai\u010di\u0173\u201c, \u2013 sako \u201e4F\u201c prek\u0117s \u017eenklo ambasador\u0117 ir [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[],"class_list":["post-5488","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sportas n\u0117\u0161tumo metu? Galima ir patartina - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/sportas-nestumo-metu-galima-ir-patartina\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportas n\u0117\u0161tumo metu? Galima ir patartina - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Nuomon\u0117, kad n\u0117\u0161tumo metu moteris negali aktyviai sportuoti, yra pasenusi. \u201eGydytojai \u0161iuo moter\u0173 gyvenimo laikotarpiu ne tik nedraud\u017eia (i\u0161skyrus n\u0117\u0161tum\u0105 su komplikacijomis), bet net rekomenduoja aktyvias treniruotes, nes pratimai gerina bendr\u0105 sveikat\u0105, palaiko emocin\u012f stabilum\u0105 ir paruo\u0161ia moters organizm\u0105 gimdyti. Svarbiausia pasirinkti tinkam\u0105 sporto r\u016b\u0161\u012f ir pratim\u0173 skai\u010di\u0173\u201c, \u2013 sako \u201e4F\u201c prek\u0117s \u017eenklo ambasador\u0117 ir [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/sportas-nestumo-metu-galima-ir-patartina\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160ilut\u0117s naujienos\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/silutes.naujienos\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-01T11:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"\/\/silutesnaujienos.lt\/images\/stories\/2019\/08\/08_27\/thumbnails\/thumb_nesciuju_mankstos_visuomenes_biuras3.jpg\" \/>\n<meta name=\"author\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minut\u0117s\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/sportas-nestumo-metu-galima-ir-patartina\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/sportas-nestumo-metu-galima-ir-patartina\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/232f475ddd4a7b5f49b3abc788b17e83\"},\"headline\":\"Sportas n\u0117\u0161tumo metu? 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