4.3/5 - (3 votes)

মা হতে চলেছেন? আর কয়েকটা মাস পরেই ছোট্ট তুলতুলে একজোড়া হাত পায়ের আদর ভরিয়ে রাখবে আপনাকে। গর্ভাবস্থা শুধু মায়ের জন্য নয়, সন্তানের জন্যও এই সময়টি খুবই গুরুত্বপূর্ণ হিসেবে বিবেচিত হয়ে থাকে। তাই গর্ভকালীন সময়ে অনেক বেশি সচেতন থাকতে হয় অনাগত শিশু ও নিজের সুস্থতা নিয়ে।

গর্ভকালীন সময় যেকোনো নারীর জীবনে পরম আকাঙ্ক্ষিত মুহূর্ত। অনেক ক্ষেত্রেই হবু মায়েরা বুঝতে পারেন না যে কি হচ্ছে বা কি হতে পারে। এ সময়ে তারা গুরুজন এবং পাড়া-প্রতিবেশীর উপদেশ মানতে গিয়ে বুঝতে পারেন না কোনটি তাদের করা উচিত আর কোনটি নয়। অনেকেরই নিজের শারীরিক অবস্থা সম্পর্কে সঠিক জ্ঞান থাকেনা, জানা থাকেনা কিসে সন্তানের ভাল বা খারাপ হতে পারে। তাই গর্ভকালীন সময়ে হবু মায়েদের জন্য করণীয় কাজগুলো প্রত্যেকটি মেয়েদের জানা খুবই জরুরী।

১. গর্ভকালীন সময়ে খাবার

গর্ভকালীন সময়ে প্রথম তিন মাসে শিশুর অঙ্গ প্রত্যঙ্গের গঠন হয়। এ সময় হবু মাকে অবশ্যই পুষ্টিকর খাবার খেতে হবে। আপনার গর্ভে থাকা শিশুর যেন ঠিকমতো বিকাশ হয় সে দিকে অবশ্যই খেয়াল রাখুন। গর্ভস্থ শিশু যেন ভিটামিন ও মিনারেলস বিশেষ করে ফলিক অ্যাসিড, ক্যালসিয়াম, আয়রন পায়। খাদ্যতালিকায় রাখুন ব্রকলি, শিম, বরবটি, পাকা পেঁপে, বাঁধাকপি, গাজর, পুঁইশাক, পাটশাক, মুলাশাক, সরিষা শাক, লেবুর মতো খাবারগুলো। কেনা শাক-সবজি, ফলমূল বাজার থেকে আনার পর আধাঘণ্টা পর্যন্ত পানিতে ভিজিয়ে খেলে ফরমালিনের ঝুঁকি এড়ানো সম্ভব। এ সময় প্রচুর পরিমাণে বিশুদ্ধ পানি পান করতে হবে। অতিরিক্ত তেলযুক্ত খাবার না খাওয়াই ভালো।

গর্ভকালীন সময়ে খালি পেটে থাকবেন না। সবসময়ই অল্প অল্প করে ভাত, রুটি, দুধ, দই, মাছ, মাংস ও ডিম খেতে চেষ্টা করুন। ওজন স্বাভাবিক থাকলে গর্ভাবস্থায় ২৫ থেকে ৩৫ পাউন্ড ওজন বাড়তে পারে। এটা খুবই স্বাভাবিক। প্রত্যেক ২ মাস পরপর ওজন মাপুন, প্রয়োজনে অভিজ্ঞ গাইনোকলজিস্টের পরামর্শ নিন।

২. পরিমিত পানি পান করুন

গর্ভকালীন সময়ে মহিলারা প্রায়শই ডিহাইড্রেটেড হয়ে যায়। তাই প্রতিদিন ৮–১০ গ্লাস পানি পান করতে হবে। আপনি আপনি বাড়িতে থাকুন বা ভ্রমণে যান, সব জায়গায় পানি পানের পরিমাণ ঠিক রাখবেন। প্রস্রাব করার সময় যদি দেখেন রঙ গাঢ় হলুদ, তবে এটি পানির অভাবের চিহ্ন। পর্যাপ্ত পরিমাণ পানি পান করে আপনি কেবল ডিহাইড্রেশনই প্রতিরোধ করছেন না, পাশাপাশি মূত্রনালীর সংক্রমণের ঝুঁকিও হ্রাস করছেন।

আদর্শ জীবনসঙ্গী খুঁজতে

২. যে কাজগুলো করবেন আর যা করবেন না

গর্ভকালীন সময়ে প্রথম দু-তিন মাস ও শেষের তিন মাস অতিরিক্ত পরিশ্রম না করে হালকা হাঁটাচলা করবেন। ঘরের টুকটাক কাজ করায় কোনো বাধা নেই। মনে রাখবেন প্রথম তিন মাস খুব সাবধানী হতে হবে কারণ এই তিন মাসেই এবরশনের হার সবচাইতে বেশি থাকে। তাই ভারী জিনিস বহন করা বা তোলা যাবে না। পিচ্ছিল স্থানে হাঁটা যাবে না এবং সিঁড়ি বেয়ে ওঠার সময় বিশেষ সতর্কতা অবলম্বন করবেন।

অনেকেই ভাবেন, গর্ভাবস্থা মানেই সব কাজ থেকে দূরে থাকতে হবে কিংবা নড়াচড়া করা যাবে না। এই ধারণা মোটেও ঠিক নয়। হালকা কিছু ব্যায়াম করুন এ সময়। তবে অবশ্যই চিকিৎসকের পরামর্শ নিয়ে তা করুন।

৩. নিজের যত্ন সবার আগে

গর্ভকালীন সময়ে নিয়মিত প্রতিদিন সাবান দিয়ে ভালোভাবে গোসল করতে হবে এবং হাত-পায়ের নখ কেটে ছোট রাখতে হবে। গর্ভকালে মায়েদের দাঁতগুলো বেশ নরম হয়ে যায়, তাই দাঁত ও মাড়ির বিশেষ যত্ন নেবেন।

গর্ভবতী মায়েদের অবশ্যই পরিষ্কার-পরিচ্ছন্ন, আরামদায়ক, সহজে পরিধানযোগ্য ও ঢিলেঢালা পোশাক পরা উচিত। এ সময় সঠিক মাপের এবং নরম জুতো পরবেন। এক্ষেত্রে অবশ্যই হিল পরিহার করা উচিত।

 ৪. গর্ভকালীন সময়ে পর্যাপ্ত ঘুম

গর্ভকালীন সময়ে দিনের বেলা কমপক্ষে দু-ঘণ্টা বিশ্রাম এবং রাতে কমপক্ষে সাত থেকে আট ঘণ্টা ঘুমানোর চেষ্টা করবেন। ঘুমানো বা বিশ্রামের সময় বাঁ-কাত হয়ে শোয়া ভালো।

৫. মানসিক প্রশান্তি

গর্ভকালীন সময়ে অতিরিক্ত আবেগ, মানসিক চাপ, দুশ্চিন্তা, ভয়, রোগ-শোক আপনার মানসিক চাপ বাড়িয়ে দিতে পারে যা আপনার ও গর্ভের শিশুর জন্য অত্যন্ত ক্ষতিকর। তাই এমন কিছু করতে চেষ্টা করুন যেন সবসময় মন ভালো থাকে। মনে রাখবেন সুস্থ ও সুন্দর পরিবেশ-ই শুধু একটা সুস্থ বাচ্চার জন্ম দিতে পারে। এ সময় ধর্মীয় বই পুস্তক পাঠ করলে, ভালো মুভি দেখলে ও সুন্দর সন্তানের স্বপ্ন দেখলে বাস্তবেও সুন্দর, সুস্থ বাচ্চার জন্ম দেয়া সম্ভব। এটা বর্তমানে বৈজ্ঞানিক ভাবেও প্রমানিত যে মায়ের সাথে সন্তানের আত্মিক সম্পর্ক থাকে ।

এছাড়াও একজন নারী গর্ভ ধারণ করেছেন এটা জানার পরে আনন্দিত, উদ্বিগ্ন, প্রফুল্ল ও ক্লান্ত ইত্যাদি সব ধরনের অনুভূতি অনুভব করতে পারেন। এত সব কিছু এক সাথে মানিয়ে নেয়াটাও একটা বড় ব্যাপার হয়ে দেখা দেয়। অনেকেই ঠিক মত মানিয়ে নিতে পারেন না নতুন পরিস্থিতির সাথে। ফলে শিকার হন ”মুড সুইং” এর। সেই সাথে নানা রকম “হরমোনাল চেঞ্জ” এর কারণে রাগ বা খারাপ লাগা অনুভুত হতে পারে। এমন কিছু হলে অধিক উত্তেজনা পরিহার করে চলার চেষ্টা করুন।

৬. ভ্রমণ করার সময় সতর্কতা

গর্ভকালীন সময়ে প্রথম তিন মাস ও শেষ তিন মাস দীর্ঘ ভ্রমণে না যাওয়াই ভালো। উঁচু-নিচু পথ কিংবা ঝাঁকির আশঙ্কা আছে এমন যানবাহনে ভ্রমণ করা স্বাস্থ্যের পক্ষে ক্ষতিকর। সকালে ও বিকেলে কিছু সময়ের জন্য স্বাস্থ্যকর ও মনোরম পরিবেশে ভ্রমণ গর্ভবতী মায়েদের জন্য ভালো, এতে শরীর সুস্থ ও মন প্রফুল্ল থাকে। তাই ফুলের বাগান, লেকের পাড়, পার্ক- এসব স্থানে ভ্রমণ করা উচিত।

৭. গর্ভকালীন সময়ে নিয়মিত চিকিৎসা

অনেক দম্পতি প্রেগন্যান্সির পরিকল্পনাকাল থেকে চিকিৎসকের সাথে মাসে একবার দেখা করেন। আপনি যখন নিশ্চিত হবেন আপনি গর্ভবতী তখন থেকে নিয়মিত ডাক্তারের সান্নিধ্যে থাকুন। গর্ভকালীন সময়ে চিকিৎসকের পরামর্শ নিয়ে চললে আপনার এবং আপনার সন্তানের কোনো ক্ষতি হবে না। নয়তো কোনো একটি ভুলের কারণে আপনি অথবা আপনার সন্তান কিংবা উভয়েরই ক্ষতি হতে পারে। এই সময় প্রতিমাসে ভালো গাইনোকোলোজিস্ট দেখানো দরকার। এই ব্যাপারে অবহেলা করবেন না।

গর্ভবতী মা এর রক্ত পরীক্ষা করতে হবে, ডেলিভারির আগে অবশ্যই রক্তের ব্যবস্থা করতে হবে। গর্ভাবস্থায় বেশ কয়েকটি লক্ষণ একেবারে কমন- রক্তপাত, মাথা ব্যথা বা চোখে ঝাপসা দেখা, ঘন্টায় ঘণ্টায় পেট মোচড় দেয়া, জ্বর, বাচ্চার নড়াচড়া কমে যাওয়া, পা ফুলে যাওয়া, বমি হওয়া ইত্যাদি। এই সব এর যে কোন একটা থাকলেও তৎক্ষণাৎ ডাক্তার এর দ্বারস্থ হতে হবে।

যেহেতু প্রথম তিন মাস অত্যন্ত গুরুত্বপূর্ণ তাই গর্ভকালীন সময়ে একজন বিশেষজ্ঞ চিকিৎসকের পরামর্শ নিয়ে চলতে চেষ্টা করুন। নিয়মিত ব্লাড সুগারের মাত্রা, প্রেশার পরীক্ষা করুন। মাত্রায় কম বেশি হলে চিকিৎসককে জানান। ডাক্তারের পরামর্শ মোতাবেক কোন ওষুধ খাবার থাকলে তা খাবেন। এমনকি গ্যাসের সমস্যা বা মাথা ব্যাথা বা জ্বর হলেও ডাক্তারের পরামর্শ ছাড়া ওষুধ খেতে যাবেন না। এতে বাচ্চার ক্ষতি হতে পারে।

৮. গর্ভকালীন সময়ে টিকা খুবই গুরুত্বপূর্ণ

গর্ভাবস্থায় মায়ের স্বাস্থ্যের প্রভাব শিশুর উপর পড়ে। তাই গর্ভকালীন সময়ে ডাক্তারের পরামর্শ অনুযায়ী টিকা গ্রহণ করুন। টিকা দিলে আপনার অনাগত শিশুটিকে ধনুষ্টংকার, ফ্লুসহ বিভিন্ন রোগের হাত থেকে রক্ষা করা যাবে। এই টিকাগুলো দিলে সহজে আপনি দুর্বল হবেন না, শারীরিক ও মানসিকভাবে উপকৃত হবেন। তাই গর্ভাবস্থায় চিকিৎসকের পরামর্শ অনুযায়ী টিকা দিন।

সিফিলিস যে জন্মগত ভাবে হতে পারে এটা হয়তো অনেকেই জানেন না। এছাড়া এইডস ও জন্মগত হতে পারে। গর্ভবতী মাকে ধনুষ্টঙ্কার এর টিকা দিতে হবে। ডেলিভারীর আগে বাচ্চার মাথা আর শরীরের গঠন দেখে ডাক্তার থেকে নিশ্চিত হতে হবে সিজার অথবা নরমাল, কোনটা ভালো অপশন হবে।

৯. পারিবারিক মেডিকেল ইতিহাস জানুন

আপনি ও আপনার সঙ্গীর জিনগুলি একসাথে মিলে আপনার ভিতর তৈরি করে নতুন একটি জীবনের উপস্থিতি। এটি যে কেবল আপনার সন্তানের চেহারা কেমন হবে এবং তাই নির্ধারণ করে না, বরং শারীরিক বৈশিষ্ট্য বা জটিলতাগুলিও চিহ্নিত করতে পারে। তাই আপনার গর্ভকালীন অবস্থায় পারিবারিক চিকিৎসার ইতিহাস জানা জরুরী। আপনার ফুপু, দাদীদের সময়ে গর্ভবতী হলে কোনো সমস্যা হতো কিনা, কোনো সমস্যার সমাধান কীভাবে করতে হবে ইত্যাদি সম্পর্কে জেনে নেওয়া ভালো। পারিবারিক বা বংশীয় কোনো সমস্যা থাকলে তা আগে থেকে চিকিৎসকের সাথে আলোচনা করলে রোধ করা সম্ভব।

১০. হবু মায়ের প্রতি পরিবারের ভূমিকা

পরিবারের অনেক বড় একটা ভূমিকা রয়েছে গর্ভবতী মা ও গর্ভের শিশুর ভালো থাকায়। নারীদের শরীরে নানা রকম পরিবর্তন হয়। এগুলোকে স্বাভাবিকভাবে গ্রহণ করতে সাহায্য প্রয়োজন পরিবারের কাছ থেকে। পাশাপাশি আপনিও আপনার সঙ্গীর সাথে সম্পর্কের ক্ষেত্রে একটু ধৈর্য ধরুন। মনে রাখতে হবে আপনি যেমন মা হচ্ছেন, তেমনই তিনিও বাবা হচ্ছেন। তার কোন ভুল দেখতে পেলে তার সাথে রাগারাগি না করে সাহায্য করুন, সেই সাথে আপনার কোন কিছু খারাপ লাগলে তাকে জানাতে ভুলবেন না।

গর্ভকালীন সময়ে যে খাবারগুলো একদম খাবেন না

গর্ভকালীন সময়ে হবু মায়েদের খালি মনে হতে পারে আজ এটা খাই, কাল ওটা আনবো, পরশু সেটা বানাবো। আসলে অবাক হওয়ার কিছু নেই এতে। গর্ভাবস্থায় হবু মায়ের শরীরে হরমোনের যে খামখেয়ালিপনা চলে, তার কারণে নানারকম খাবার খাওয়ার ইচ্ছে আপনার হতেই পারে। তবে গর্ভকালীন সময়ে ইচ্ছে হলেই যে সবকিছু খেতে পারবেন এমনটা কিন্তু নয়। গর্ভাবস্থার প্রথম তিন মাস কিছু খাবার না খাওয়াই ভালো, সেগুলি কি কি জেনে নিন।

আধসেদ্ধ ডিম

কাঁচা ডিম বা আধসেদ্ধ ডিম গর্ভকালীন সময়ে খাবেন না। কাঁচা ডিমে সালমনেল্লা ভাইরাসের সংক্রমণ হলে, সেই ডিম খেয়ে মায়ের ডায়েরিয়া, ফুড পয়েজনিং, জ্বর, বমি, মাথা ঘোরা বা পেটে ব্যথা হতে পারে। গর্ভস্থ শিশুর প্রত্যক্ষভাবে কোনও ক্ষতি না হলেও, মায়ের অসুস্থতার কারণে তারও অসুবিধা সৃষ্টি হয়। কাঁচা ডিম যেমন খাবেন না, তেমনি যেসব খাবারে কাঁচা ডিম মেশানো থাকে, সেগুলিও এসময় বর্জন করুন।

কাঁচা সবজি

গর্ভকালীন সময়ে কাঁচা সবজি খাবেন না। সবজি ভালো করে ধুয়ে, ঠিকমতো রান্না করে তবেই খান। কাঁচা সবজিতে বিভিন্ন প্যারাসাইট বা পরজীবী ব্যাকটেরিয়া থাকে, যা আপনার এবং গর্ভস্থ সন্তানের ক্ষতি করতে পারে। বাজার থেকে কাটা ফল বা সবজি কোনোভাবেই কিনে আনবেন না। ফল বা সবজি অনেকক্ষণ কাটা থাকলে অক্সিডেশনের কারণে তার গুণাগুণ কমে যায় আবার ব্যাকটেরিয়া সংক্রমণের ভয়ও বাড়ে। গোটা ও তাজা সবজি কিনে আনুন এবং ভালো করে রান্না করে তবেই খান।

আধসেদ্ধ মাংস

গর্ভাবস্থায় আধসেদ্ধ মাংস খাওয়া একেবারেই উচিত নয়। মাংস ভালো করে রান্না না করা হলে তা মারাত্মক ফুড পয়েজনিং-এর কারণ হতে পারে। কাঁচা মাংস ভালো করে ধোয়ার পর রান্নাঘরের বেসিন এবং নিজের হাত খুব ভালো করে জীবাণুনাশক সাবান দিয়ে পরিষ্কার করুন। মাংস সুসিদ্ধ না হওয়া পর্যন্ত রান্না করে তবেই খান।

আনপাস্তুরাইজড দুধ

আনপাস্তুরাইজড দুধে অনেক রকম ক্ষতিকর মাইক্রোবস থাকতে পারে যা আপনার ও গর্ভস্থ সন্তানের ক্ষতি করতে পারে। দুধ অবশ্যই খাবেন; তবে খাওয়ার আগে ভালো করে ফুটিয়ে খান বা পাস্তুরাইজড দুধ খান।

অর্ধেক রান্না করা চিংড়ি মাছ

বাইরে দোকানে বা রেস্টুরেন্টে  অর্ধেক রান্না করা চিংড়ি মাছ খাবেন না। স্বাদ ও গন্ধ বজায় রাখার জন্য এসব জায়গায় চিংড়ি মাছ ভালো করে সেদ্ধ করা হয় না বা ঠিকমতো পরিষ্কার করাও হয় না। আধসেদ্ধ চিংড়ি মাছ আপনাকে পেটের সমস্যায় নাজেহাল করে দিতে পারে। এছাড়াও চিংড়ি মাছে অনেকের সাংঘাতিক এলার্জি থাকে। চিংড়ির মতো অন্যান্য সামুদ্রিক মাছ অর্ধেক রান্না করে খেলে লিস্টেরিয়া নামক ব্যাকটেরিয়ার প্রভাবে রক্ত দূষিত হয়ে যেতে পারে ও গর্ভস্থ শিশুর সমূহ ক্ষতি হয়।

আনারস

আনারস আপনি খেতে পারেন তবে খুবই কম পরিমাণে এবং আপনার চিকিৎসকের পরামর্শ নিয়ে। আনারসে উপস্থিত ব্রোমিলিন নামের উৎসেচক গর্ভপাতের সম্ভাবনা বাড়িয়ে দেয় এবং নির্দিষ্ট সময়ের আগেই প্রসব হয়ে যেতে পারে। প্রথম তিন মাস এই ফলটি একটুও না খাওয়াই ভালো।

মৌরি ও মেথি

মৌরি বা মেথি দানা বেশি খেলে নির্দিষ্ট সময়ের আগে প্রসবের সম্ভাবনা বেড়ে যায় এবং প্রি-ম্যাচিওর বাচ্চার জন্ম হয়। রান্না করার সময়, অল্প পরিমাণে মশলা হিসেবে ব্যবহার করলে কোনও অসুবিধা হবে না। কিন্তু প্রত্যেকদিন অতিরিক্ত পরিমাণে মৌরি বা মেথি খাবেন না।

কাঁচা পেপে

গর্ভাবস্থায় কাঁচা পেপে একেবারেই খাবেন না। কাঁচা পেপের পেপ্সিন ও প্যাপাইন ভ্রূণের ক্ষতি করে। আবার পেপের ল্যাটেক্স গর্ভপাতের সম্ভাবনা বাড়িয়ে দেয়।

অ্যালকোহল

গর্ভাবস্থার কোনও সময়েই কোনও রকম মদ্য পান বা অ্যালকোহল সেবন করা উচিত নয়। অ্যালকোহল মায়ের রক্ত থেকে গর্ভস্থ শিশুর রক্তে চলে যায় এবং শিশুর মস্তিস্ক ও শিরদাঁড়ার ক্ষতি করতে পারে। অত্যধিক অ্যালকোহল সেবনে গর্ভপাত হয়ে যেতে পারে বা মৃত শিশুর জন্ম হতে পারে।

এছাড়াও এসময় অতিরিক্ত তেল মশলা দেওয়া খাবার খাবেন না বা বেশি ভাজাভুজি খাবেন না। সহজপাচ্য খাবার খেলে শরীর ঝরঝরে থাকে। কোনও খাবার খেয়ে সমস্যা হলে সঙ্গে সঙ্গে ডাক্তারের পরামর্শ নিন বা ডায়েটিশিয়ানের পরামর্শ মতো খাবার খান।

মনে রাখবেন সন্তান সবার কাছেই মূল্যবান। সবাই চাইবে সুস্থ সন্তানের জন্ম দিতে। তাই কষ্ট হলেও গর্ভকালীন সময়ে সন্তানের ভালোর জন্য সাবধানে সবকিছু মেনে চলার চেষ্টা করুন। সেই সাথে নিয়মিত ডাক্তারের সাথে যোগাযোগ রাখুন। বিশ্রামে থাকুন, উত্তেজিত হবেন না, সেই সাথে উদ্বেগ না হয় এমন কিছু করবেন না ও ভয় পাবেন না। সব থেকে বড় কথা হল গর্ভকালীন সময়ে নিজের খেয়াল রাখুন। আপনি ভাল থাকলেই ভালো থাকবে আপনার সন্তানও!

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  1. […] গর্ভবতী মায়েরা এখনও বিভিন্ন কুসংস্কারের মুখোমুখি হচ্ছেন। তাই কুসংস্কার দূর করতে শিক্ষার লেভেল পরিবর্তন করতে হবে এবং মানসিকতা বদলাতে হবে। এরজন্য চিকিৎসককে কাউন্সেলিং করতে হবে। রোগীকেও চিকিৎসকের কথা শুনে চলতে হবে। তা না হলে গর্ভধারণের পর প্রথম যে অনাকাঙ্ক্ষিত ঘটনা ঘটতে পারে তা হচ্ছে গর্ভপাত। গর্ভকালীন সময়ে হবু মায়েদের করণীয় ও সতর্কতা জানতে পড়তে পারেন এই ‍লিখাটি। […]

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