Ewe kuya kufuneka uzilolonge ngexesha lokukhulelwa

Umxholo

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Ndifumene iingcebiso ezininzi ezingaqhelekanga kubantu ngexesha lokukhulelwa kwam ezintlanu, kodwa akukho sifundo esiphefumlelweyo ngakumbi kunendlela yam yokuzilolonga. "Akufuneki wenze iijacks ezitsibayo; uya kulimaza ingqondo yomntwana!" "Sukuphakamisa izinto ngaphezulu kwentloko yakho, okanye uyakuyisongela intambo entanyeni yosana!" Okanye, into endiyithandayo, "Ukuba uqhubeka nokwenza squats, uza kuyikhupha loo nto kuwe ngaphandle kokwazi!" . Ndandikuthanda ukwenza umthambo, yaye ndandingasiboni isizathu sokuba ndiwuyeke kuba ndandikhulelwe—noogqirha bam bavuma.

Ngoku, entsha Ijenali ye-Obstetrics kunye neGynecology Isifundo siyayixhasa le nto. Abaphandi bajonge idatha ukusuka kuma-2,000 abantu ababhinqileyo abakhulelweyo, ngokuthelekisa abo benza umthambo kunye nabo bangakhange benze njalo. Abasetyhini abebezilolonga babenethuba lokuhambisa ubufazi-ngokuchasene nokuba necandelo le-C-kwaye kuncinci ukuba nesifo seswekile kunye noxinzelelo lwegazi. (Kubalulekile ukuba uqaphele ukuba abasetyhini abakwisifundo bebengenayo nayiphi na imeko yezempilo esele ikho.

Izibonelelo zokuzilolonga ngexesha lokukhulelwa zidlulela ngaphaya kokuzalwa. "Ukuzivocavoca ngexesha lokukhulelwa kubalulekile ngenxa yezizathu ezininzi," kusho u-Anate Aelion Brauer, MD, ob-gyn, uprofesa oncedisayo kwi-NYU School of Medicine. "Ukuzilolonga rhoqo kunceda ukunciphisa uxinzelelo kunye nokwandisa amandla, kunceda ekuqinisekiseni ukuba ufumana ubunzima obufanelekileyo ekukhulelweni, kuphucula ukuphazamiseka okuqhelekileyo ekukhulelweni njengokutya kunye nokulala, kunye nokunceda ukukhusela izifo ezinxulumene nokukhulelwa ezifana noxinzelelo lwegazi kunye nesifo sikashukela, " uthi. "Uphando lubonisa nokuba umsebenzi ngokwawo ulula kwaye umfutshane kubasetyhini ababezilolonga rhoqo ngexesha lokukhulelwa kwabo."

Ke kufuneka uzilolonge kangakanani (kunye nosana)? Kungenxa yokuba i-Instagram yakho igcwele ngabasetyhini abakhulelweyo abenza iCrossFit okanye ukusebenzisa ii-marathons oko akuthethi ukuba licebo elihle elo kuwe. Isitshixo kukugcina inqanaba lomsebenzi wakho, ungalonyusi, ngokweAmerican Academy of Obstetrics kunye neGynecology. Bacebisa ukuba bonke abafazi abangenazo iingxaki ngokukhulelwa kwabo bafumane "imizuzu engama-30 okanye ngaphezulu komthambo olinganiselayo ngosuku ngeentsuku ezininzi zeveki," bongeza ukuba umthambo unokuba yiyo nantoni na oyonwabelayo engabangeli mngcipheko. isisu esibuhlungu (njengokukhwela ihashe okanye ukuskiya). Kwaye qiniseka ukuba uxelele oogqirha bakho into oyenzayo kwaye ujonge ukuba uziva naziphi na iintlungu, ukungakhululeki, okanye unayo nayiphi na inkxalabo.

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