Ukugcina ukukhulelwa okunempilo

Umxholo

• Isondlo
• Ukutyeba kwakho
• Yintoni ongayityiyo
• Iivithamini zokubeleka
• Zilolonge
• Ukutshintsha kwemikhwa
• Ukugula ngexesha lokukhulelwa
• Ukunyamekela ngaphambi kokubeleka

Xa ufumanisa ukuba ukhulelwe, imibuzo ekhawulezileyo mhlawumbi ithi qatha engqondweni: Ndingatya ntoni? Ndingakwazi ukwenza umthambo? Ngaba iintsuku zam zesushi zidlulileyo? Ukuzikhathalela akukaze kubaluleke ngakumbi, kodwa akukho nzima ukukufunda.

Nantsi indlela yokugcina ukukhulelwa okunempilo ngokutya, iivithamini, imikhwa elungileyo, kunye nokunye.

Isondlo

Ukutya ukutya okunesondlo ngexesha lokukhulelwa kunxulunyaniswa nokukhula kwengqondo okufanelekileyo kunye nobunzima bokuzalwa, kwaye kunokunciphisa umngcipheko weziphene ezininzi zokuzalwa.

Ukutya okusempilweni kuya kunciphisa umngcipheko we-anemia, kunye nezinye iimpawu zokukhulelwa ezingathandekiyo ezifana nokudinwa kunye nokugula kwasekuseni.

Ukutya okufanelekileyo kokukhulelwa kubandakanya:

• protein
• ivithamin C
• calcium
• iziqhamo kunye nemifuno
• amazimba
• ukutya okune-iron
• amanqatha aneleyo
• ifolic acid
• ezinye izondlo ezifana ne-choline

Ukutyeba kwakho

Indlela elula yokwanelisa iimfuno zakho zesondlo ngexesha lokukhulelwa kukutya iintlobo ngeentlobo zokutya kwiqela ngalinye lokutya yonke imihla.

Ukufumana ubunzima ngelixa ukhulelwe kuyinto yendalo ngokupheleleyo kwaye kulindeleke. Ukuba ubunzima bakho bebubanzi obuqhelekileyo ngaphambi kokuba ukhulelwe, i-American College ye-Obstetrics kunye neGynecology (ACOG) icebisa ukuba ufumane ubunzima obungama-25 ukuya kuma-35 eepawundi.

Kubalulekile ukuba uxoxe kwaye ujonge ubunzima bakho kunye neemfuno zesondlo kunye nogqirha wakho ngexesha lokukhulelwa kwakho.

Izindululo zokufumana ubunzima ziya kwahluka kubantu abanesisindo esiphantsi ngaphambi kokukhulelwa, kubantu abatyebe kakhulu, kunye nakwabo banokukhulelwa okuninzi, njengamawele.

Yintoni ongayityiyo

Ukukhusela wena nosana kusulelo lwebhaktiriya okanye lwe-parasitic, njenge-listeriosis, qiniseka ukuba lonke ubisi, itshizi, kunye nejusi zine-pasteurized.

Ungayityi inyama kwikhawuntara ye-deli okanye izinja ezishushu ngaphandle kokuba zifudunyezwe kakuhle. Kulumkele ukutya kwaselwandle okutshayiweyo okufrijiweyo kunye nenyama kunye nevenkile zaselwandle ezingaphekwanga.

Ukuba wena okanye umntu osapho lwakho unembali yokungezwani komzimba, thetha nogqirha wakho malunga nokunye ukutya okunokuphetshwa.

Iivithamini zokubeleka

Uninzi lwezondlo olufunekayo ngexesha lokukhulelwa kufuneka zivela ekutyeni, kodwa izongezo zeevithamini zaphambi kokubeleka zidlala indima ebalulekileyo ekugcwaliseni nasiphi na isikhewu. Kunzima ukucwangcisa ngokungaguquguqukiyo ukutya okunesondlo yonke imihla.

I-folic acid (folate) yivithamini B ebaluleke kakhulu kubafazi abakhulelweyo. Izongezo ze-Folic acid zithathe iiveki ezimbalwa ngaphambi kokukhulelwa kwaye kwiiveki zokuqala ezili-12 zokukhulelwa zifunyenwe ukunciphisa umngcipheko wokuba nomntwana onesiphene se-neural tube njenge-spina bifida.

I-Choline sesinye isondlo esibalulekileyo esinokunceda ekuthinteleni iziphene zokuzalwa kwengqondo kunye nomqolo. Uninzi lweevithamini zaphambi kokubeleka aziqulathanga okuninzi okanye nayiphi na i-choline ke thetha nogqirha wakho ngokongeza isongezelelo se-choline.

Zilolonge

Ukuzivocavoca umzimba ngokulinganayo akujongwa njengokukhuselekileyo kubantu abakhulelweyo, kuyakhuthazwa kwaye kucingelwa ukukunceda wena nosana lwakho olukhulayo.

I-ACOG icebisa ukujolisa ubuncinci kwimizuzu eyi-150 yokulinganisa ngamandla okusebenza kwe-aerobic veki nganye. Nangona kunjalo, kubalulekile ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise nayiphi na imithambo yolawulo, ngakumbi ukuba kukho naziphi na izinto ezinobungozi.

Ukuba ubungasebenzi emzimbeni ngaphambi kokuba ukhulelwe, thetha nogqirha wakho malunga nokuba yeyiphi imithambo ekhuselekileyo onokuyenza ngexesha lokukhulelwa kwakho.

Uninzi lokukhulelwa okuqhelekileyo, umthambo unoku:

• konyusa amanqanaba amandla
• phucula ukulala
• yomeleza izihlunu kunye nokunyamezela
• ukunciphisa umqolo
• phelisa ukuqhina
• ukwanda kokujikeleza
• ukunciphisa uxinzelelo

Ukuzivocavoca umzimba nge-Aerobic, njengokuhamba, ukubaleka kancinci kunye nokuqubha, kukhuthaza intliziyo kunye nemiphunga kunye nezihlunu kunye nokudibana, okunceda ukwenza kunye nokusebenzisa ioksijini.

Zininzi iiklasi zokuzilolonga ezilungiselelwe ngokukodwa abasetyhini abakhulelweyo abanceda ekwakheni amandla, ukuphucula ukuma kunye nokulungelelanisa, kunye nokukhuthaza ukujikeleza okungcono kunye nokuphefumla. Kwaye ungadibana nabanye abazali ngenkxaso!

Ukuzilolonga kunye nokuzivocavoca kukaKegel kufuneka kongezwe kwimithambo yomthambo. Ukuzivocavoca kukaKegel kugxile kwimisipha engapheliyo. Lo msebenzi wenziwa ngendlela efanayo oyeke ngayo kwaye uqale ukuhamba komchamo.

Izihlunu ezingqiniweyo zomelele ukubala ezintathu, emva koko ziyekelele kancinci. Ixesha lexesha izihlunu ezinekhontrakthi zinokwandiswa ngokuhamba kwexesha njengoko ulawulo lwezihlunu luba lula.

Ukuphumla kwezihlunu ezingagungqiyo kunokunceda ngexesha lokuzalwa komntwana. Ukuzivocavoca kweKegel kucingelwa ukuba kunokunceda ukugcina ithoni yemisipha elungileyo kunye nolawulo kwindawo ye-perineal, enokunceda ekuhambiseni nasekuvuseleleni emva kokuzalwa.

Ukutshintsha kwemikhwa

Ukwenza ukhetho lokuphila ngendlela efanelekileyo kuya kuyichaphazela ngqo impilo yosana lwakho. Kubalulekile ukuyeka ukutshaya, ukutshaya iziyobisi, kunye nokusela utywala. Ezi zinxibelelene neengxaki ezinzulu kunye nomngcipheko kuni nobabini nosana lwakho.

Ukusela utywala ngexesha lokukhulelwa kunxulunyaniswa nothotho lweengxaki kusana olusakhulayo. Nawuphi na utywala obuselwayo bungena kwigazi lomntwana olungekazalwa ukusuka kwigazi likanina.

Ukusela lonke ixesha lokukhulelwa kunokubangela isifo se-fetal alcohol syndrome (FAS). IAmerican Academy of Pediatrics ilumkisa ukuba i-FAS inokubangela ukuba umntwana wakho abe nokusilela ekukhuleni, njengokutyeba kancinci kunye / okanye ubude obufutshane, kwaye abe nokungaqheleki kwinkqubo yovalo.

Ukusetyenziswa kotywala ngexesha lokukhulelwa kunokukhokelela kwiingxaki, ezinje:

• ukuphuma kwesisu
• ukusebenza ngaphambi kwexesha kunye nokuhanjiswa
• ukuzalwa komntwana oswelekileyo

Ukutshaya icuba ngaphambi kokukhulelwa kusemngciphekweni wosana olusakhulayo. Kukwakho nokutshaya ngexesha ukukhulelwa kuyingozi.

Ukutshaya kuchaphazela ukuhamba kwegazi kunye nokuhanjiswa kweoksijini emntwaneni, ngenxa yoko ukukhula kwabo.

Ukutshaya umdiza ngumngcipheko kubantwana abanesisindo esiphantsi sokuzalwa, nto leyo engumngcipheko wokufa kweentsana kunye nokugula emva kokubeleka.

Ukutshaya kukwadityaniswa neengxaki ezahlukeneyo zokukhulelwa, kubandakanya:

• ukopha kwilungu lobufazi
• ukukhulelwa kwe-ectopic
• Ukufika ngaphambi kwexesha
• ukusebenza ngaphambi kwexesha kunye nokuhanjiswa

Ukuba ufuna uncedo ngayo nayiphi na imiba yokusetyenziswa gwenxa kweziyobisi, thetha nogqirha wakho ngokukhawuleza.

Ukugula ngexesha lokukhulelwa

Ngaphandle kwazo zonke iimpawu ezilindelekileyo ezihamba nokukhulelwa, abasetyhini abakhulelweyo banakho ukuba nosulelo oluthile, njengokubanda okuqhelekileyo okanye umkhuhlane.

Umfazi okhulelweyo kunokwenzeka ukuba agule kakhulu xa ethe wabamba umkhuhlane (intsholongwane yomkhuhlane). Nangona umkhuhlane unokukwenza uzive ungaphilanga, ngokuqinisekileyo akunakuchaphazela usana lwakho olusakhulayo.

Ezinye zezifo okanye iimpawu eziqhelekileyo zibandakanya:

• okubandayo Okunye
• umkhuhlane wexesha elithile
• impumlo enemifinya
• isisu esimoshakele

Kubalulekile ukuba uthethe nogqirha wakho malunga nonyango olukhuselekileyo ukuba lusebenzise nasiphi na isifo xa ukhulelwe. Amayeza amaninzi aqhelekileyo kunye nezongezelelo, ezinje nge-aspirin okanye ibuprofen, isenokungacetyiswa ngamaxesha athile okukhulelwa.

Uthintelo yeyona ndlela ilungileyo yokuphepha ukugula. Ukutya okusempilweni kunye nokuzilolonga kunye nokuphumla okuninzi kunye nokuhlamba izandla kufuneka kuncede ekuqinisekiseni impilo esempilweni.

Umkhuhlane wexesha lomkhuhlane ngowona mzila wokuzikhusela ngexesha lomkhuhlane. Kuyacetyiswa kubo bonke abakhulelweyo.

Abantu abakhulelweyo banokuba semngciphekweni omkhulu wokufumana iingxaki kwintsholongwane yomkhuhlane, ihagu yomkhuhlane (H1N1), kunye ne-COVID-19 (ngokuka).

Abanye abantu basetyhini abanembali yesifuba, ngakumbi ukuba abalawulwa, banokufumanisa ukuba iimpawu zabo ziya zisiba mandundu ngexesha lokukhulelwa. Oku kubangelwe kukunyuka kwexabiso lamahomoni kwinkqubo.

Thetha nogqirha wakho malunga nembali yakho yezempilo. Banokukuxelela ukuba ngaba akukho bungozi kwimpilo yosana lwakho.

Ukunyamekela ngaphambi kokubeleka

Ukuzimasa lonke uvavanyo lokondla kokubeleka kuya kunceda ugqirha wakho ukukujonga ngononophelo wena kunye nosana lwakho olukhulayo ngalo lonke ixesha lokukhulelwa kwakho.

Kuya kukunika ixesha elimiselweyo lokubuza ugqirha wakho malunga nayiphi na inkxalabo onayo malunga nokukhulelwa kwakho. Cwangcisa ishedyuli kunye nababoneleli bakho bezempilo ukuze ulawule zonke iimpawu kunye nemibuzo.