Izizathu ezi-5 ezilungileyo zokuzilolonga xa ukhulelwe

Umxholo

• Uqala nini ukuzilolonga xa ukhulelwe
• Yeyiphi imithambo enokwenziwa ngumfazi okhulelweyo
• Ukuyeka nini ukuzilolonga xa ukhulelwe

Umfazi okhulelweyo kufuneka enze okungenani imizuzu engama-30 yokuzivocavoca umzimba ngosuku kwaye, ubuncinci, kathathu ngeveki, ukuhlala emile ngexesha lokukhulelwa, ukuthumela ioksijini engakumbi emntwaneni, ukulungiselela ukubeleka kunye nokwenza lula ukubuyela emva kokuzalwa. ukuzala.

Ezinye izizathu ezi-5 zokuzilolonga xa ukhulelwe zibandakanya into yokuba umthambo uyanceda:

1. Nciphisa okanye thintela iintlungu ngasemva;
2. Nciphisa ukudumba imilenze neenyawo;
3. Ukunciphisa umngcipheko wesifo seswekile ukukhulelwa;
4. Ukunciphisa umngcipheko wexinzelelo lwegazi ekukhulelweni okunokukhokelela kwisifo ekuthiwa yi-preeclampsia;
5. Nciphisa amathuba okutyeba kakhulu Ngexesha lokukhulelwa. Bona zingaphi iiponti onokuzibeka: Zingaphi iiponti endinokuzibeka ngexesha lokukhulelwa?

Ukongeza, umfazi okhulelweyo owenza imithambo yomzimba unamandla ngakumbi kunye neemvakalelo, ulala ngcono ebusuku kwaye unamandla ngakumbi emisipha, ubhetyebhetye kunye nonyamezelo.

Ukuzivocavoca ngexesha lokukhulelwa kufuneka kusoloko kukhokelwa ngutitshala kwaye kungalimazi umntwana xa umntu okhulelweyo esenza imithambo ephantsi ekhuthazwayo ngexesha lokukhulelwa, njengokuhamba, iipilates, ukwakha umzimba, ukuqubha okanye iyoga.

Uqala nini ukuzilolonga xa ukhulelwe

Ukuzivocavoca umzimba ngexesha lokukhulelwa kunokwenziwa kwasekuqaleni kokukhulelwa, nangona kunjalo, ngaphambi kokuba uqalise ukuzilolonga, umfazi okhulelweyo kufuneka adibane nengcali yokubelekisa, kuba kwezinye iimeko, ukwenza umthambo akukhuthazwa njengeengxaki zentliziyo okanye yemiphunga , ukopha kwilungu lobufazi okanye umngcipheko wokuzalwa ngaphambi kwexesha.

Emva kokuba ugqirha obelekisayo ekhupha imithambo, umntu okhulelweyo kufuneka athathe amanyathelo okhuseleko anje ngala:

• Ukolula rhoqo ngaphambi nasemva kokuzilolonga. Funda nzulu apha: Ukuzolula imithambo xa ukhulelwe;
• Sela amanzi amaninzi ukuhlala u-hydrated ngexesha lokuzilolonga;
• Yiphepheubushushu.

Ukongeza, ukuba umfazi okhulelweyo akazange enze umthambo ngaphambi kokukhulelwa, kuya kufuneka aqale ngemizuzu eli-10 kuphela yokuzilolonga ngosuku, enyuka de afike kwimizuzu engama-30 ngosuku. Ukuba umfazi okhulelweyo sele ekwenzile ukuzilolonga ngaphambi kokuba akhulelwe, angaqhubeka nokuzivocavoca kwinqanaba elifanayo, ukuba nje uziva ekhululekile kwaye ugqirha okanye utitshala uyavuma.

Yeyiphi imithambo enokwenziwa ngumfazi okhulelweyo

Ukuzivocavoca umzimba kwabasetyhini abakhulelweyo kuhamba, njengoko kubonelela ngemeko yokulinganisa ye-aerobic, noxinzelelo oluncinci kumalungu. Olunye ukhetho olufanelekileyo lubandakanya ukwakha umzimba ngobunzima obuphantsi kunye nokuphindaphinda, iipilates kunye neyoga. Fumanisa ukuba yeyiphi eyona mithambo ilungileyo uyenzayo xa ukhulelwe.

Kwelinye icala, imithambo enje ngokuntywila, ihokhi yomkhenkce, ibhola ekhatywayo, ibasketball, imithambo, ukuskiya emanzini, ukusefa okanye ukukhwela ihashe akucetyiswa ngenxa yomngcipheko weengxaki okanye ukuwa.

Jonga ukuzilolonga okuhle kwabasetyhini abakhulelweyo.

Ukuyeka nini ukuzilolonga xa ukhulelwe

Umfazi okhulelweyo makayeke ukuzilolonga kwaye adibane nengcali yokubelekisa xa isenzeka:

• Ukuphuma kwegazi okanye ukuvuza kolwelo kummandla osondeleyo;
• Isiyezi;
• Intloko ebuhlungu;
• Ukwanda komoya omncinci;
• Iintlungu zesifuba;
• Ukubetha kwentliziyo okungaqhelekanga okanye okukhawulezayo;
• Ukuncipha kwesibeleko okuqhubekayo emva kokuphumla;
• Ukuncipha kokuhamba kosana.

Phambi kwezi mpawu, umfazi okhulelweyo kufuneka adibane nengcali yokubelekisa okanye aye kwigumbi likaxakeka ayokuvavanywa kwaye, ukuba kukho imfuneko, afumane unyango olufanelekileyo, olunokubandakanya ukuphumla nokungabikho kokwenza umthambo.

Ukongeza kwimithambo yomzimba, jonga ukutya oku-10 okungafanelekanga ukuba kutyiwe ngabasetyhini abakhulelweyo ukuqinisekisa impilo.