Ngaba ubaleka ngelixa ukhulelwe ukhuselekile?

Umxholo

• Ngaba kukhuselekile ukuqhuba ngexesha lokukhulelwa?
• Kuthekani ukuba ubungekho imbaleki ngaphambi kokukhulelwa? Ungaqala ubaleka ngoku?
• Izibonelelo zokomelela komzimba ngexesha lokukhulelwa
• Zeziphi iingozi zokubaleka ngexesha lokukhulelwa?
• Iingcebiso zokubaleka ngokukhuselekileyo ngelixa ukhulelwe
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuhlala usebenza ngexesha lokukhulelwa kunokunyusa amandla akho, ukuphucula imizwa yakho, kunye nokunciphisa umngcipheko weengxaki zokukhulelwa. Kodwa njengoko ucinga ngeendlela ezahlukeneyo zokuhlala usebenza, unokuzibuza, Ngaba kukhuselekile ukuqhuba ngexesha lokukhulelwa?

Ukubaleka kukuzilolonga okuphezulu, ngenxa yoko ngokwendalo, usenokuba mathidala ukuwuqhuba ngexesha lokukhulelwa. Iindaba ezimnandi, nangona kunjalo, kukuba awunyanzelekanga ukuba uzixhome izihlangu zakho zokubaleka- ubuncinci okwangoku. Kodwa ngaphambi kokuba ubethe ipavumente, nantsi into ekufuneka uyazi malunga nokubaleka ukhulelwe.

Ngaba kukhuselekile ukuqhuba ngexesha lokukhulelwa?

Abahlobo kunye nosapho abaneenjongo ezintle banokulumkisa ngokubaleka. Abanye banokubuza ukuba inqanaba lokuqina linokubangela ukuba abasebenzi basebenze kwangoko, okanye okubi ngakumbi, kunokubangela iingxaki zokukhulelwa. Kwaye ukuba uhlala usondla olu loyiko okanye ubuzwa ngabanye, unokuphazama kwicala lokulumkisa kwaye uyeke ukubaleka.

Ngelixa le ngcebiso kunye nenkxalabo zivela kwindawo elungileyo, inyani kukuba, ukubaleka kukhuselekile ngokubanzi ngexesha lokukhulelwa.

Ukubaleka akuyi kubangela ukuphuma kwesisu okanye kwenzakalise umntwana wakho. Ke ukuba ubungumgijimi ngaphambi kokukhulelwa, ukuqhubeka kwesiqhelo kulungile. Oko kwathethi, kungafuneka uthathe amanyathelo okhuseleko, esiya kungena kuwo, kwaye kufuneka umamele umzimba wakho.

Akunakuphika ukuba ukukhulelwa kuya kuba ezinye ifuthe kwindlela yakho yokuzilolonga. Kusenokufuneka ukuba ubaleke ngesantya esiphantsi okanye uguqule ukubaleka kangaphi, kodwa ngokuqinisekileyo akufuneki uyeke nje.

Kuthekani ukuba ubungekho imbaleki ngaphambi kokukhulelwa? Ungaqala ubaleka ngoku?

Ukuba awuzange wenze umthambo ngaphambi kokukhulelwa, ukubandakanya uhlobo oluthile lomsebenzi womzimba kwindlela yakho yemihla ngemihla kunokunika izibonelelo. Nangona kunjalo, ukukhulelwa ayiloxesha lokwenza njalo qalisa ukubaleka.

Umzimba wakho sele usebenza nzima kwaye uhamba notshintsho oluninzi. Ukuqala ukuzilolonga okukhulu kongeza uxinzelelo lomzimba, olungalunganga.

Endaweni yoko khetha ukusebenza ngokukhanya okulula, njengokuthamba kwe-aerobics, ukuhamba, iyoga, okanye ukusebenzisa i-treadmill okanye i-elliptical ngesantya esisezantsi. Ukuphuhlisa isiqhelo, qala kancinci kwaye ngokuthe chu ukonyusa ubude kunye nokuqina koqeqesho lwakho. Umzekelo, hamba imizuzu emi-5 ngosuku, emva koko wandise ukuya kwimizuzu eli-10, imizuzu engama-20 kunye nemizuzu engama-30.

Izibonelelo zokomelela komzimba ngexesha lokukhulelwa

Masithembeke, ukukhulelwa - nangona amava amnandi - kunokubangela umonakalo emzimbeni wakho. Unokujongana nokudinwa, ukukhulelwa kwengqondo yenkungu, ukutshintsha kwemozulu, kwaye ngokwendalo, ukuzuza ubunzima. Nangona kunjalo, ukuhlala usebenza ngexesha lokukhulelwa kunokuphucula kakhulu indlela oziva ngayo-emzimbeni nasengqondweni.

Ngokwe-American College of Obstetricians kunye ne-Gynecologists (ACOG), abasetyhini abakhulelweyo kufuneka bafumane ubuncinci imizuzu eyi-150 yokusebenza ngokulinganayo kwe-aerobic veki nganye. Oku kukuzivocavoca okuphakamisa ukubetha kwentliziyo yakho kunye nokubila, kubandakanya ukusebenza.

Ukuba ubusebenza ngokwasemzimbeni ngaphambi kokukhulelwa, ukuhlala ukhuthele akufuneki kube nemiceli mngeni emininzi (uyazi, ngaphandle kokugula kwasekuseni, ukudinwa, kunye neentlungu kunye neentlungu). Kuya kufuneka uhlengahlengise ulindelo lwakho kunye nokuqina kokusebenza kwakho apha endleleni.

Ukuba uyakwazi ukuzilolonga imizuzu engama-30 iintsuku ezintlanu ngeveki, uya kudibana nengcebiso yemizuzu engama-150. Kulungile ukuchitha eli xesha usebenza, kodwa ungakha nakweminye imisebenzi, enjengokudada, iyoga, okanye ukuhamba.

Ukusebenza ngexesha lokukhulelwa kunokunciphisa ukuqunjelwa, iintlungu zomqolo, ukudinwa, kunye nokukhuthaza ubunzima obusempilweni. Ikwehlisa umngcipheko wesifo seswekile kunye ne-preeclampsia.

Kwaye masingakulibali, ukwenza umthambo kwandisa imveliso yomzimba yee-endorphins. Ezi zi-hormone ezilungileyo zokuziva ezinokunyusa imood yakho. Ukuzilolonga ngexesha lokukhulelwa kukuphumelela. Inokukunceda ukuphucula impilo yakho yomzimba kunye nengqondo.

Zeziphi iingozi zokubaleka ngexesha lokukhulelwa?

Nangona ukusebenza kuyindlela efanelekileyo yokuhlala usebenza ngexesha lokukhulelwa, unokuhlangabezana nemingeni ethile.

Ukukhulelwa kutshintsha umzimba wakho, ukuze ukwazi ukujongana notshintsho kwiziko lakho lomxhuzulane kunye nokulinganisela njengoko isisu sakho sikhula ngokobukhulu. Oku kunokukubeka emngciphekweni wokuwa, ngakumbi ukuba ubaleka kwiindlela ezingalinganiyo. Ukuthintela ingozi, unokufuna ukubaleka kwipavumente, njengokuhamba ecaleni kwendlela okanye umkhondo kwisikolo sasekuhlaleni. Ukubaleka kwindawo ethe tyaba kulula nakumalungu akho, enza ukuba kube mnandi ngakumbi, ukonwaba okubalekileyo.

Njengokuba isisu sakho sisiba sikhulu kwikota yakho yesibini neyesithathu, isindululo esibhampayo sinokungahambi kakuhle. Nangona kunjalo, ukunxiba ibhendi yokuxhasa isisu kunokunciphisa intshukumo.

Kwakhona, yazi ukuba amalungu akho kunye nemithambo iye ikhululeke xa ukhulelwe. Kungenxa yokuba umzimba wakho uvelisa i-hormone relaxin ukuze uphumle imisipha kwithambo lakho lokulungiselela ukuzala. Le hormone ihlaziya imithambo kunye namalungu kwamanye amalungu omzimba, nayo, ikubeka emngciphekweni wokonzakala. Kungcono ukuqala kancinci kwaye uphephe ukuzilolonga okubangela ukungonwabi.

Kulungile ngokuhlengahlengisa inkqubo yakho. Njengoko usondela kumhla wakho omiselweyo, usenokungakwazi ukubaleka kude, kude, okanye ngokukhawuleza.

Kuxhomekeka kwiimeko, ngaxa lithile ekukhulelweni kwakho, kungafuneka uyeke ukusebenza ngokupheleleyo-ubuncinci kude kube emva kokuhanjiswa kwakho. Iimpawu ozifunayo ukuze uyeke ukusebenza (kwaye uthethe ne-OB-GYN yakho) zibandakanya iintloko, iintlungu zesifuba, ubuthathaka bemisipha, ukopha kwilungu lobufazi, iintlungu zethole, okanye ukuvuza kwe-amniotic fluid.

Iingcebiso zokubaleka ngokukhuselekileyo ngelixa ukhulelwe

Nazi iingcebiso ezimbalwa zokwenza ukuba kube lula kwaye kukhuseleke ngelixa ukhulelwe.

• Ukuthenga izihlangu ezifanelekileyo zokubaleka. Izihlangu zakho ezibalekayo kufuneka zilingane kakuhle kwaye zixhase amaqatha akho kunye neengqameko zakho. Oku kugcina iinyawo zakho zizinzile kwaye kuthintela ukuwa kunye nokwenzakala. Utshintsho lomzimba ngexesha lokukhulelwa kunokuthetha ukuba ufuna izicathulo ezintsha ngaxa lithile.

• Nxiba ibra yezemidlalo. Amabele akho anokunyuka ngokobukhulu ngexesha lokukhulelwa, elinokuthi lenze ukuba ungahambi kakuhle. Gcina imali elungileyo, exhasa imidlalo yezemidlalo ukukhusela iintlungu zebele ngelixa uqhuba.

• Nxiba ibhendi yokuxhasa isisu. Ezi bhanti zinceda ukuzinzisa isisu esikhulayo, esinokuthi sinciphise iintlungu okanye ukungonwabi okubangelwa sisisu esiqhwethayo. Iibhendi zenkxaso zikwanciphisa uxinzelelo lwe-pelvic kwaye zinceda ukuphucula ukuma komzimba.

• Gcina amanzi. Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzivocavoca umzimba ukunqanda ukomisa umzimba kunye nobushushu. Unokuthintela ukufudumeza kakhulu ngokunxiba iimpahla ezikulungeleyo nokwenza umthambo ngaphakathi xa kushushu okanye kufumile.

• Mamela umzimba wakho. Umsebenzi womzimba ubalulekile ngexesha lokukhulelwa, kodwa ungagqithisi. Ukuba uziva uxakeke kakhulu okanye udinwe kakhulu, kulungile ukutsiba okanye ukwenza mfutshane ukuzilolonga. Ukubaleka kuba nzima, hamba endaweni yoko.

• Bandakanya uqeqesho lwamandla. Kuba uthambekele ekulimaleni kwezihlunu kunye nokudibeneyo, faka umthambo wokuzilolonga ukomeleza izihlunu kunye namalungu akho. Le mithambo ibandakanya imiphunga, izikwere, kunye nokuphakamisa ubunzima bomzimba.

• Qalisa kwindawo enezindlu zangasese. Njengoko umntwana wakho ekhula, ubunzima obongezelelekileyo bunokubeka uxinzelelo olongezelelekileyo kwisinyi sakho, oko kuthetha ukuba kuya kufuneka uchame rhoqo. Yenza imephu kwindlela ebalekayo kufutshane nasekhaya, okanye kwindawo enofikelelo kumagumbi okuphumla oluntu.

• Yitya ukutya okusempilweni. Umzimba wakho ufuna iikhalori ezongezelelweyo xa usenza umthambo ngexesha lokukhulelwa. Ukugcina inqanaba lamandla akho ngexesha lokuzilolonga, yiba ne-snack ngaphambi kokuzilolonga, njengesiqwenga sesiqhamo okanye i-toast ene-butter butter. Yitya ukutya okunamanzi amaninzi ukunceda ukuhlala unamanzi amaninzi. Kwakhona, gcwalisa ipetroli emva kokuzivocavoca umzimba malunga nenye ukuya kwezimbini kwee-carbohydrate kunye neeproteni kunye nokutya okunamafutha asempilweni.

Yise kude

Ukubaleka- kunye nokwenza umthambo ngokubanzi-ngexa lokukhulelwa kunokunceda impilo yakho yomzimba kunye nengqondo. Inokunciphisa iintlungu zangasemva, ukunciphisa ukuqunjelwa, ukuphucula ukutshintsha kwemozulu, kunye nokukunceda ugcine ukukhulelwa okunempilo.

Njengoko uqhubeka nokukhulelwa kwakho, nangona kunjalo, ukusebenza okanye ukwenza umthambo kunokuba nzima ngakumbi. Nokuba awukwazi ukugcina isantya esifanayo, umsebenzi othile womzimba ungcono kunokuba ungabikho. Endaweni yokubaleka okanye ukubaleka, cinga ngokuhamba, ukuqubha, okanye ezinye iindlela zokuzilolonga ubuncinci imizuzu engama-30 iintsuku ezintlanu ngeveki.