Iiveki ezingama-30 ezikhulelweyo: Iimpawu, iingcebiso kunye nokunye

Umxholo

• Usana lwakho
• Ukuphuhliswa kwamawele ngeveki ye-30
• Iiveki ezingama-30 iimpawu ezikhulelweyo
• Umqolo obuhlungu
• Utshintsho lweenyawo
• Ukuhamba kweemvakalelo
• Izinto zokwenza kule veki ukukhulelwa okunempilo
• Thenga umqamelo wokukhulelwa
• Yenza isicwangciso sokuzala
• Misela indawo yakho yokugcina abantwana kunye nesihlalo semoto
• Nini ukubiza ugqirha

Utshintsho emzimbeni wakho

Kufuneka ujonge ezantsi esiswini sakho esihle kuphela ukuze wazi ukuba usendleleni eya ekufumaneni umntwana kunye neecos ezisandula ukuzalwa. Ngeli nqanaba, mhlawumbi sele ukulungele ukudibana nosana lwakho kwaye ubuyele emzimbeni wakho wangaphambi kokukhulelwa. Kodwa khumbula, kwezi veki zokugqibela lixesha elibalulekileyo lokukhula komntwana wakho, ukukhula, kunye nempilo yasemva kokubeleka.

Usenokuziva udiniwe ngakumbi kwezi ntsuku. Ukufumana indawo yokulala kamnandi kuya kusiba nzima, kwaye ukuvuka usebenzise igumbi langasese kunokuchaphazela ukulala kwakho. Zama ukulala kwangoko kunesiqhelo, kwaye ukuba unako, lala emva kwexesha kusasa. Ukwenza imephu kunokunceda ekuphuculeni amandla akho.

Usana lwakho

Kwiiveki ezingama-30 usana lwakho sele lubethe elinye inqanaba lokulinganisa: iipawundi ezi-3! Ngelixa isisu sakho esikhulayo sinokukwenza uzive ngathi ukhula nge-linebacker, usana lwakho lune-intshi ezili-15 ukuya kwezi-16 ubude ngeli nqanaba.

Amehlo osana lwakho aqala ukwahlula oko kumngqongileyo kule veki, nangona usana lwakho luza kuqhubeka nokuchitha ixesha elininzi ngamehlo avaliweyo. Nje ukuba umntwana wakho ajoyine umhlaba, baya kuba nombono wama-20/400 (xa kuthelekiswa nama-20/20). Oku kuthetha ukuba abantwana banokujolisa kuphela kwizinto ezikufuphi ebusweni babo, ke lungela ukuzisondeza kufutshane.

Ukuphuhliswa kwamawele ngeveki ye-30

Iintsana zakho zikhule zaya kwi-10 1/2 ye-intshi ukusuka kwisithsaba ukuya kwirump kule veki. Banobunzima obuziikhilogram ezi-3 inye. Iveki yama-30 kuxa ukukhula kwamawele kuqala ukushiyeka emva kokukhula koogxa babo be-singleton.

Iiveki ezingama-30 iimpawu ezikhulelweyo

Ngeveki yama-30 yokukhulelwa kwakho, unokufumana ezi mpawu zilandelayo:

• ukudinwa okanye ingxaki yokulala
• umqolo obuhlungu
• utshintsho kubukhulu okanye kubume beenyawo zakho
• ukuhamba kweemvakalelo

Umqolo obuhlungu

Umqolo obuhlungu sisifo esiqhelekileyo ngexesha lokukhulelwa kwaye esiba mandundu kwisiqingatha sesithathu sokufumana kwakho ubunzima obongezelelekileyo. Xa ushiyeke malunga neeveki ezili-10 ukhulelwe, uyakonwabela ukwazi ukuba zininzi izinto ezinokukunceda.

Okokuqala, jongana nogqirha wakho ukuqinisekisa ukuba ufumana inani elifanelekileyo lobunzima. Ukufumana ubunzima obuninzi akongezeli nje umngcipheko ekukhulelweni kwakho, kunokunyusa nentlungu yakho yangasemva. Kwelinye icala, ukufumana okuncinci kakhulu kunokuba yingxaki.

Emva koko, gxila kwindlela omi ngayo. Ukuba ukufumanisa kunzima ukuma okanye uhlale nkqo kunye nesisu sakho esikunzima kuwe, unokufuna ukujonga kwibhanti yenkxaso yokukhulelwa. Ukuba usebenza edesikeni, qiniseka ukuba isitulo sakho, ikhibhodi kunye nokubeka esweni ikhompyuter kusetelwe ukwenza imeko ye-ergonomic.

Ukuphakamisa iinyawo zakho kunokunciphisa nakweyiphi na imiba yangasemva. Ukuba usadlala imidlalo yakho yangaphambi kokukhulelwa izithende eziphakamileyo, cinga ukutshintshela kwizihlangu ezithe tyaba ezixhasa inkxaso. Izihlangu ezixhasayo zinokunceda ukunciphisa iintlungu zangasemva. Ungakhathazeki, nangona kunjalo. Izicathulo zakho ezintle ziya kuhlala zikulindile emva kokuba umntwana wakho efikile.

Zikhumbuze ukuba konke kuya kulunga ekugqibeleni, kwaye ukuba iintlungu ziyakukhathaza, thetha nogqirha wakho ngamayeza anokubakho, okanye ubuze iqabane lakho ukuba lithambise. I-massage yeyona ndlela ilungileyo yokunxibelelana neqabane lakho.

Utshintsho lweenyawo

Awucingi izinto ukuba ucinga ukuba iinyawo zakho ziyatshintsha. Abanye abantu basetyhini benyuka isihlangu esipheleleyo ngexesha lokukhulelwa kwabo. ibonisa ukuba ukukhulelwa kunokuchaphazela ubungakanani beenyawo kunye nolwakhiwo. Ngelixa ukudumba kugcino lwamanzi kunokwenzeka ukuba kunciphise ukuhanjiswa emva kokukhulelwa, ukukhulelwa kunokutshintsha isigxina seenyawo zakho.

Ukuba ukuhamba ujikeleze kwi-slippers ezixhasayo, ezixolelayo ezivela kwi-9 ukuya kwi-5 akunakwenzeka, eli inokuba lixesha lokutyala imali kwizihlangu ezitsha ezizakulunga ngokufanelekileyo kwintsalela yokukhulelwa kwakho.

Ukuhamba kweemvakalelo

Ukuba ikota yakho yesibini yesibini ikunike isiqabu kuxinzelelo kunye nokuhla kweemvakalelo, kuyinto eqhelekileyo ukuqala ukufumana ukutshintsha kwemozulu kwinyanga yakho yesithathu. Unokuninzi engqondweni yakho, kwaye oko kudityaniswa nokudinwa okungaphezulu kunokubeka imithambo-luvo yakho emaphethelweni.

Ukuba amaxhala okukhulelwa okanye ukuba ngumama okulandelayo kukugcina ubusuku obuninzi okanye ukuphazamisa imisebenzi yakho yemihla ngemihla okanye ubudlelwane, kuya kufuneka ugqirha ugqirha. Akuqhelekanga kubafazi ukuba bafumane uxinzelelo ngexesha okanye emva kokukhulelwa. Ugqirha wakho unokukunceda uyilawule.

Izinto zokwenza kule veki ukukhulelwa okunempilo

Unokuba usondela kumgca wokugqibela, kodwa kusekho izinto onokuzenza ukukunceda ugcine umntwana wakho ukhuselekile, usempilweni kwaye wonwabile.

Thenga umqamelo wokukhulelwa

Ukuba unengxaki yokulala, unokufuna ukuthenga umqamelo wokukhulelwa. Ngelixa umqamelo wokukhulelwa ungazukuzilungisa zonke izizathu onokuthi ube nokufumana ubuthongo obukhulelweyo, kunokukunceda ukuba ubenendawo entle. Oku kunokwenza kube lula ukuwa kwaye ulale.

Yenza isicwangciso sokuzala

Ayinguye wonke umntu obhinqileyo obeka isicwangciso sokuzala kwaye, njengawo nawuphi na umsitho, iinkcukacha ezichanekileyo zesicwangciso sakho sokuzala azinakudlala kanye ngendlela obukulindele ngayo. Ukwenza isicwangciso sokubeletha, nangona kunjalo, yindlela efanelekileyo yokuxoxa ngezinto ezibalulekileyo zomsebenzi wakho ngaphambi kokuba ungene kuwo. Loluphi ulawulo lweentlungu ofuna ukugxila kulo? Ufuna bani kwigumbi lokusebenzela kunye nawe? Ngaba ufuna ukuba umntwana wakho ahlale nawe emva kokubeleka? Ngaba uvulekile kwi-anesthesia ye-epidural? Zonke ezi zizinto ezintle zokuxoxa neqabane lakho kunye nogqirha wakho ngaphambi kwexesha ukuze wonke umntu akwiphepha elinye.

Yiba bhetyebhetye naziphi na izicwangciso. Abantwana banendlela yokulahla izicwangciso ngefestile, kwaye oku kunokwenzeka kwangoko nje kusuku lwabo lokuqala lokuphila. Eyona ndlela yokuqinisekisa ukuhamba ngokutyibilikayo kuza emsebenzini nangaphaya kukuba ube nobudlelwane obunempilo, bokuthemba ugqirha wakho kunye nenkqubo yakho yenkxaso ukuze uthembele kubo xa izinto zishenxa kulindelo. Nokuba kwenzeka ntoni, usana kunye nonina owonwabileyo kwaye osempilweni yile nto yokudutyulwa ngumntu wonke. Ukugxila kwinto eyenzekayo endaweni yento onqwenela ukuba yenzekile kuya kuqinisekisa ukuba ungoyena mmeli ubalaseleyo kunye nosana lwakho.

Misela indawo yakho yokugcina abantwana kunye nesihlalo semoto

Ngelixa izinto ezininzi zokuzithoba phantsi zilungile kwaye zinceda uhlahlo-lwabiwo mali, kuya kufuneka uthenge isalali esitsha sokuqinisekisa ukuba yakhiwe phantsi kwezikhokelo zokhuseleko zamva nje. Ukusetha i-nursery yakho (okanye i-crib ukuba umntwana wakho uya kuhlala egumbini lakho lokulala) kunye nesihlalo semoto kunokubonakala ngathi sincinci ngaphambi kwexesha. Kodwa khumbula, umntwana wakho ngekhe afike ngomhla omiselweyo. Nangona unesicwangciso sokunikezelwa kwe-cearean, unokuya emsebenzini ngaphambi komhla.

Ukuqinisekisa ukuba unendlela ekhuselekileyo yokuzisa umntwana ekhaya kunye nendawo ekhuselekileyo yokuba umntwana wakho alale xa ufika ekhaya kuyakususa enye okanye ezimbini zeengxaki ezininzi ezihamba entlokweni yakho. Akusoze kubuhlungu ukuzilungiselela.

Nini ukubiza ugqirha

Yilumkele ukucinywa kwesibeleko. Ngelixa useneeveki ezili-10 zokuya, ngamanye amaxesha umntwana uya kuthatha isigqibo sokuza kwangoko. Ukuba uqala ukuziva iintlungu zokuncipha kwaye zikhula rhoqo, kunokwenzeka ukuba ziyinyani yokwenyani endaweni yokuchasana neBraxton-Hicks. Ukuba awuqinisekanga ukuba usebenza, kusoloko kungcono ukuyidlala ngokukhuselekileyo kwaye ubize ugqirha wakho. Ewe, ukopha kwilungu lobufazi okanye ukuvuza kwamanzi zezinye izizathu zokubiza ugqirha.

Kananjalo jongana nogqirha wakho ukuba ufumana usizi okanye uxinzelelo olukhulu. Ugqirha wakho unokukunceda ulawule ngokukhuselekileyo kwaye uphathe uxinzelelo lwakho okanye uxinzelelo.