Ukuzilolonga okungu-9 akuvumelekanga xa ukhulelwe

Umxholo

• 1. Uhlanga
• 2. Ukuhlala phantsi
• 3. Ukuhamba ngebhayisikile
• 4. Iikatsi
• 5. Ezinye izikhundla zeyoga
• 6. Ukuwela umnqamlezo
• 7. Nxibelelana nemidlalo
• 8.Ukwakha umzimba okunzima
• 9. Ukuntywila
• Nini ukuyeka ukusebenza komzimba

Ukuzilolonga okungavunyelwanga xa ukhulelwe zezo kunokubangela ukwenzakala esiswini, ukuwa okanye ukunyanzela isisu somfazi kunye nomqolo, ezinje ngesisu, ukutyhala, izithende, ukubaleka nokuzilolonga okufuna ukulinganisela, okubamba umphefumlo okanye oko kwenziwa ebusweni phantsi.

Ukuzivocavoca umzimba kunokuphikiswa ngokwempilo yowasetyhini okhulelweyo, ukusukela ekuchaseni ngokupheleleyo, xa umfazi engakwazi ukwenza nayiphi na imisebenzi yomzimba, njengesigulo sentliziyo, itrombosis, uxinzelelo lwegazi oluphezulu okanye ukopha kwilungu lobufazi, kunye nokuchasana okunxulumene noko, Ugqirha uya kuvavanya imeko kwaye agunyazise ukuzivocavoca okulula njengemeko yokuphazamiseka kwegazi, isifo seswekile okanye isifo sedlala, umzekelo.

Eyona nto ilungileyo ihlala ibuza ugqirha ngexesha lokubonisana ngaphambi kokubeleka ukuba kukho nasiphi na isiphikiso sokwenza umthambo ngexesha lokukhulelwa, njengoko uhlobo lokuzilolonga ekufuneka lwenziwe luxhomekeke kwimbali yezempilo yowasetyhini okhulelweyo nakwimpilo ngokubanzi yokukhulelwa.

Ukuzivocavoca okuphambili okungenakucetyiswa ngexesha lokukhulelwa:

1. Uhlanga

Ukubaleka kunokubangela ukonakala kumalungu asele egcwele umthwalo ngexesha lokukhulelwa, ukongeza, ngenxa yomzamo ogqithileyo womzimba ngexesha lokubaleka, iqondo lobushushu lomzimba womfazi linokunyuka kakhulu kwaye libangele uxinzelelo lomntwana, ukuthintelwa kokukhula kwangaphakathi kunye nokukhula kwangaphambili.

Ukongeza, akukho mfazi kufuneka aqale ukusebenza ngexesha lokukhulelwa, kodwa ukuba sele uziqhelanisa nokubaleka ngaphambi kokuba ukhulelwe, kwaye ukuba ugqirha uyakuvumela, ungabaleka kude kube yinyanga yesithathu yokukhulelwa ukuba nje akukho mzamo ungako wenziweyo ngeli xesha lomzimba umsebenzi.

2. Ukuhlala phantsi

Ukuzivocavoca isisu, njengokuhlala ngokupheleleyo okanye ukuphakamisa imilenze emibini, kunokuba nzima kakhulu kwimisipha yesisu, kwaye indawo yokuziqhelanisa naleyo ilele emqolo, inokubeka uxinzelelo kwintambo kunye nokunciphisa ioksijini yomntwana .

Ukongeza, owasetyhini unokufumana ukwehla koxinzelelo lwegazi, olunokubangela ukuba ube nesiphene, isiyezi, isicaphucaphu okanye isiqaqa. Ke ngoko, imithambo esiswini ayiboniswanga ngexesha lokukhulelwa.

3. Ukuhamba ngebhayisikile

Ukuhamba ngebhayisikile kunokubangela ukuwa, ikakhulu ngenxa yotshintsho embindini womxhuzulane womzimba ngexesha lokukhulelwa kunye nobunzima besisu, esifuna ukuma okungcono kunye nokulinganisela okukhulu kwabasetyhini, ngakumbi kwitrimester yokugqibela yokukhulelwa.

Ukuwa kungakhokelela kwiingxaki ezinje ngokuphuma kwegazi kwilungu lobufazi, ukuxhonywa kweplacenta kude kuqhomfe, kufuna unyango kwangoko. Ke ngoko, ukukhwela ibhayisikile akukhuthazwa ngexesha lokukhulelwa. Funda ngezinye izinto ezibangela ukubambelela kwindawo kunye nendlela yokuphatha.

4. Iikatsi

Izikwere zinokubeka uxinzelelo olukhulu kwimigudu ejikeleze isinqe esiyekelele ngakumbi ngexesha lokukhulelwa, ngenxa yesenzo sokukhulelwa kwehomoni, ukwenzela ukuba intloko yosana idlule ngexesha lokuhanjiswa, kwaye ngenxa yoko inokunyusa umngcipheko wokwenzakala, hayi kuboniswa ukukhulelwa. Eyona ndlela yokuqinisa izihlunu ze-pelvic ngexesha lokukhulelwa kukuzilolonga kukaKegel. Funda indlela yokwenza imithambo yeKegel xa ukhulelwe.

5. Ezinye izikhundla zeyoga

Ezinye izikhundla zeyoga ezibandakanya ukulala ngomqolo ngaphezulu kwemizuzu embalwa kufuneka zithintelwe, ngakumbi emva kwenyanga yesine yokukhulelwa. Kungenxa yokuba kwesi sikhundla, kunye nobunzima besibeleko kunye nosana, kunokubakho ukuphazamiseka kokuhamba kwegazi kwimilenze nakwiinyawo zomfazi nakwiplasenta, kuphazamise ioksijini yomntwana. Jonga izikhundla ezifanelekileyo zeyoga ekukhulelweni.

6. Ukuwela umnqamlezo

I-Crossfit yimpembelelo ephezulu, umdlalo onamandla onokubangela ukonakala kumalungu kunye nokunyusa ubushushu bomzimba wowasetyhini okhulelweyo, onokuthi uthintele ukukhula komntwana kwaye ubangele ubunzima obuphantsi bomntwana ekuzalweni kwaye, ke, kufanele kuthintelwe ngexa lokukhulelwa.

7. Nxibelelana nemidlalo

Ngexesha lokukhulelwa, nawuphi na umdlalo obandakanya ukunxibelelana ngqo nomzimba, njengebhola ekhatywayo, ibhola yevoli, ibhola yomnyazi kunye nokulwa, okufana nomdlalo wamanqindi kunye nobugcisa bemfazwe, umzekelo, kufuneka uthintelwe. Kungenxa yokuba kule midlalo kukho umngcipheko omkhulu wokubethwa esiswini okanye ukuwa kokubandezeleka, okunokubeka ukukhulelwa emngciphekweni okanye kubangele ukuphuphuma kwesisu.

8.Ukwakha umzimba okunzima

Ukuqeqeshwa okunzima okunzima kunokunyusa umngcipheko wokulimala kunye nokwenzakala ngenxa yokutshintsha komzimba kunye nokulinganisela komzimba kunye notshintsho lwehomoni xa ukhulelwe ezenza ukuba iigaments kunye namalungu akhululeke ukulungiselela umntwana.Ukongeza, ukusebenzisa okanye ukuthwala ubunzima obugqithisileyo kwonyusa amathuba okuphuma kwesisu okanye ukuzalwa ngaphambi kwexesha.

Nangona kunjalo, kwezinye iimeko, ugqirha wokubelekisa angavumela owasetyhini ukuba enze uqeqesho lobunzima, okoko nje ubunzima obulula kunye nomzamo womzimba, kwaye uhlala ekhokelwa ngutitshala ophathekayo.

9. Ukuntywila

Ukuntywila ngumdlalo ekungafanelekanga ukuba wenziwe ngexesha lokukhulelwa ngenxa yomngcipheko omkhulu wokubangela ukugula koxinzelelo kusana olunokuchaphazela ingqondo, intambo yomqolo, imiphunga okanye indlebe, umzekelo, kwaye lubangele ukuphuma kwesisu.

Ukongeza, ukuntywila kufuna okuninzi kwinkqubo yentliziyo kunye ne-pulmonary system, ethi kwabasetyhini abakhulelweyo sele benengxaki yokuthwalisa umntwana ioksijini kunye nezondlo.

Nini ukuyeka ukusebenza komzimba

Umsebenzi womzimba kufuneka unqunyanyiswe xa owasetyhini enentloko ebuhlungu, ubuthathaka bemisipha okanye uziva unesiyezi okanye utyhafile, umzekelo. Ukongeza, ezinye iimeko apho kufuneka kuyekwe umthambo zezi:

• Ukopha kwilungu lobufazi;
• Ukuchasana okanye iintlungu kwisibeleko;
• Ukuphefumla kancinci emva kokusebenza;
• Ukubetha kwentliziyo;
• Iintlungu zesifuba;
• Intlungu okanye ukudumba kwethole.

Ke, phambi kwayo nayiphi na le miqondiso neempawu, kubalulekile ukuba owasetyhini awuyeke lo msebenzi kwaye afune uncedo kwezonyango ngokukhawuleza, kuba ngale ndlela kunokwenzeka ukuthintela iingxaki ezithile ngokwezempilo yomfazi ngokubanzi kunye nokukhulelwa, njengokuzalwa komntwana ngaphambi kwexesha, ukwehla kokuhamba komntwana okanye ukulahleka kwe-amniotic fluid.