Unyango lwaseKhaya lweenyawo eziDumbileyo ngexesha lokukhulelwa

Umxholo

• Hayi, uvuyo lokukhulelwa
• Yintoni ebangela ukuba yenzeke le nto?
• Ikota yokuqala
• Ikota yesibini
• Ikota yesithathu
• Nini ukubona ugqirha
• Ufumana njani isiqabu
• 1. Nciphisa ukutya isodium
• 2.Yandisa ukutya kwe potassium
• 3. Nciphisa ukutyiwa kwecaffeine
• 4. Sela amanye amanzi
• 5. Nyusa iinyawo zakho uphumle
• 6. Nxiba iimpahla ezikhululekileyo
• 7. Hlala upholile
• 8. Nxiba izitokhwe zokucinezela esinqeni
• 9. Hamba
• 10. Nxiba izihlangu ezintle
• 11. Qubha
• 12. Fumana umyalezo
• 13. Lala ngecala lasekhohlo
• Ukuthatha

Hayi, uvuyo lokukhulelwa

Ngelixa unokonwabela ixesha lomlingo elikhulelweyo-liyinyani ngu kungummangaliso ukuba zingaphi iihambo zangasese onokuzikhama kusuku olunye-kwaye ulindele ngolangazelelo ukufika kwenqwaba yakho emnandi, kukho izinto ezingaphantsi kweziphumo zomlingo oomama abaninzi abaza kuba nazo.

Umzimba wakho utshintsha ngokukhawuleza, onokuthi ungonwabi. Ukungahambi kakuhle kwabasetyhini abaninzi kukudumba kweenyawo.

Makhe sithethe malunga nokuba kutheni iinyawo zakho zinokudumba ngexesha lokukhulelwa, xa unokukuqaphela oku kusenzeka, xa kufuneka ubonane nogqirha, kunye nolunye unyango olulula olunokukunceda- kwaye okona kubaluleke kakhulu, kutheni unokuthi uhambe uye kuthenga izihlangu.

Yintoni ebangela ukuba yenzeke le nto?

Ungalindela ukuba iinyawo zakho ziqale ukukhukhumala nini? Ewe, iindaba ezimnandi zezokuba zihlala kamva. Ke uya kuthi uqonde iinyawo zakho kwisiqingatha sokuqala okanye ngaphezulu kokukhulelwa kwakho.

Ikota yokuqala

Ukunyuka okukhawulezayo kwenqanaba lehomoni yeprogesterone (ngokoqobo "ukukhulelwa" okanye "ukukhulelwa okuthe ngqo") kuyacothisa ukugaya ukutya. Oku kunokubangela ukuqunjelwa esiswini ixesha elide ngaphambi kokuba ubenomntwana obonakalayo. Ungabona ukukhukhumala ezandleni zakho, iinyawo, okanye ubuso, kodwa hayi kakhulu.

Ukuba uqaphela ukudumba okuninzi kwasekuqaleni, ngakumbi ukuba kukhatshwa zezinye iimpawu ezinje ngesiyezi, iintloko, okanye ukopha, kungcono ukubiza ugqirha.

Ikota yesibini

Ikota yesibini yesibini iqala kwiveki ye-13 yokukhulelwa (ukuqala kwenyanga yesine). Akuqhelekanga ukuqala ukuqaphela ukuvuvukala kweenyawo malunga nenyanga yesihlanu yokukhulelwa, ngakumbi ukuba unyawo kakhulu okanye imozulu ishushu.

Oku kudumba kungenxa yevolumu eyandayo yegazi kunye nolwelo emzimbeni wakho. Umthamo wegazi lakho unyuka malunga (!) Ngexesha lokukhulelwa kwakho, kwaye oko kudityaniswa nokugcinwa kolwelo oluninzi lwehomoni.

Ngelixa inokwenza imisesane yakho kunye nezihlangu ukuba zincinci, yonke le nto yolwelo incedisayo ithambisa umzimba wakho kwaye iwulungiselele ukuzala- kwaye yile nto kanye oyifunayo. Qiniseka ukuba ulwelo olongezelelweyo luya kuncipha ngokukhawuleza kwiintsuku nakwiiveki emva kokuba umntwana wakho ezelwe.

Ikota yesithathu

Ukuqala ngeveki yama-28 yokukhulelwa, ikota yesithathu lelona xesha liqhelekileyo lokufumana iinyawo ezidumbileyo. Ngokukodwa njengoko iiveki ziqhubeka kwaye usondela kwiiveki ezingama-40, iinzwane zakho zinokufana neesoseji ezincinci kunayo nayiphi na enye into (ewe, ukuba ngumama kuyathandeka).

Umzimba wakho uyaqhubeka nokwakha ukubonelelwa ngegazi kunye nolwelo, olunokuthi lube negalelo kukudumba. Isibeleko sakho siya sisiba nzima kakhulu njengoko usana lwakho lukhula, olunokucothisa ukuhamba kwegazi ukusuka emilenzeni ukubuyela entliziyweni. (Ungakhathazeki, ayisiyongozi le - ayonwabisi.)

Ezinye izinto ezinokuthi zibe negalelo kwiinyawo zebhaluni zibandakanya:

• Imozulu eshushu
• ukungalingani kwindlela yokutya
• ukutya kwe-caffeine
• ukungaseli manzi ngokwaneleyo
• ukuba ezinyaweni zakho ixesha elide

Nini ukubona ugqirha

Iinyawo ezidumbileyo ziyinxalenye yesiqhelo yokukhulelwa- uninzi lwabanye oomama bakho oza kuba nabo banokubaluleka! Uninzi lwamaxesha, iinyawo ezidumbileyo lolunye uphawu lomsebenzi onzima owenziwa ngumzimba wakho ukukhulisa obo bomi buncinci.

Nangona kunjalo, iinyawo ezidumbileyo ngamanye amaxesha zinokuba luphawu lwengxaki enkulu. Enye yezi ngxaki ibizwa ngokuba yi-preeclampsia. Le yimeko enokuthi ikhule ngexesha lokukhulelwa kwaye ibangele ingozi ephezulu yegazi.

Shayela ugqirha wakho ukuba uyaqaphela:

• ngesiquphe ukudumba kwezandla, iinyawo, ubuso, okanye ukujikeleza amehlo
• ukudumba okuya kusiba mandundu ngokuqatha
• isiyezi okanye umbono ophazamisayo
• intloko ebuhlungu
• ukudideka
• ubunzima bokuphefumla

Ukuba ubona ukudumba emlenzeni omnye ohamba neentlungu, ubomvu, okanye ubushushu, oku kunokuthetha ukuba une-vein thrombosis, okanye i-DVT. I-DVT ligazi eligazi, ngesiqhelo emlenzeni wakho. Kubalulekile ukubiza ugqirha wakho ukuba uyazibona ezi mpawu, njengoko abasetyhini abakhulelweyo kunokwenzeka ukuba bafumane amahlwili egazi kunomntu oqhelekileyo (enkosi kwakhona, iihomoni).

Ukuba awuqinisekanga ukuba ukudumba kwakho kuqhelekile, okanye unayo nayiphi na inkxalabo, kusoloko kungcono ukubiza ugqirha okanye umbelekisi. Bonwabile ukukunceda ugcine wena nosana lwakho nikhuselekile kwaye nisempilweni!

Ufumana njani isiqabu

Ngelixa iinyawo ezidumbileyo zisenokuba okanye zingabi buhlungu, ngokuqinisekileyo zinokungonwabi okanye ziphazamise.

Ngethamsanqa, kukho iindlela ezininzi ezilula zokunciphisa iimpawu zakho ngexesha lokukhulelwa. Kanangcono? Banokubandakanya amashwamshwam, isiselo esibandayo, ukuqubha, ukuphulula, kunye nokuthenga izihlangu. Ngaba ayivakali imbi kangaka, akunjalo?

1. Nciphisa ukutya isodium

Enye indlela yokunciphisa ukuvuvukala ngexesha lokukhulelwa kukunciphisa i-sodium (okanye ityuwa) yokutya. Ityuwa yenza umzimba wakho ubambelele emanzini ongezelelweyo.

Zama ukuphepha ukutya okusemathinini okanye okucutshungulwayo, njengoko ezi ziphezulu kakhulu kwi-sodium. Zama nokuba ungagaleli ityuwa ethe chatha ekutyeni kwakho.

Sebenzisa imifuno enencasa efana nerosemary, thyme, kunye ne-oregano yindlela elula yokongeza incasa kwiiresiphi zakho ngaphandle kokusebenzisa ityuwa-yum!

2.Yandisa ukutya kwe potassium

Ukungafumani ngokwaneleyo i-potassium kunokubangela ukuba ukudumba kube kubi, njengoko i-potassium inceda umzimba wakho ulinganise isixa samanzi abambelele kuwo.

I-vitamin yakho yokubeletha kufuneka ibe ne-potassium eyongezelelweyo kuwe, kodwa kubalulekile ukuba udle imithombo efanelekileyo ye-potassium yokutya.

Okunye ukutya okuphezulu kwi-potassium kubandakanya:

• iitapile ezinesikhumba
• iitapile (kunye nolusu)
• iibhanana
• ispinatshi
• iimbotyi, ezinye iijusi zeziqhamo (prune, iirharnate, iorenji, iminqathe, kunye nesithelo sentshabalalo ngokukodwa)
• iyogathi
• beet
• islamoni
• iilentile

3. Nciphisa ukutyiwa kwecaffeine

Ngelixa i-caffeine ngamanye amaxesha ngexesha lokukhulelwa ayinabungozi (kwaye hei, intombazana kufuneka ihlale iphaphile!), Ukusela kakhulu icaffeine ayithathwa njengelungele usana. Inokwenza nokudumba kubenzima.

I-Caffeine yi-diuretic, ebangela ukuba uchame ngakumbi, okwenza umzimba wakho ucinge ukuba kufuneka ubambelele kulwelo.

Zama ikofu e-decaf enobisi okanye iti yemifuno enjengepermpint ukukunceda ukomeleze amandla endaweni yoko.

4. Sela amanye amanzi

Yinto engaqhelekanga njengokuvakala ukuba usele Kaninzi amanzi okuthintela ukudumba, iyasebenza. Ukuba umzimba wakho ucinga ukuba uphelelwe ngamanzi emzimbeni, uya kubambelela kolunye ulwelo ngakumbi ukuzama ukubuyekeza.

Ke zama ukusela ubuncinci iiglasi ezili-10 zamanzi yonke imihla ukugcina izintso zakho zikhupha izinto ezimbi kwaye umzimba wakho wonwabile.

Ukuba uziva unikezela ukusela la manzi maninzi, zama ukufumana ikomityi entle oza kuyigcina uyigcwalisa, okanye ibhotile enkulu yamanzi oya kuthi uphinde uyigcwalise amaxesha ngamaxesha. Unako ukunambitha amanzi akho ngelamuni, iminti, okanye amaqunube ukuze uwenze wonwabe.

5. Nyusa iinyawo zakho uphumle

Nangona unezinto ezizigidi ofuna ukuzenza ngaphambi kokuba umntwana afike, zama ukuhlala ubeke iinyawo zakho phezulu xa kunokwenzeka.

Ngelixa ukuhlala ngalo lonke ixesha akukuhle kukusasazeka kwakho, ukuma ngalo lonke ixesha kunzima nasemzimbeni wakho omhle okhulelweyo.

Ukuhlala ngeenyawo zakho kuphakanyisiwe okwethutyana - ngakumbi ukuphela kosuku- kunokunceda ukukhupha ulwelo ebeludibanisa imilenze yakho ngexesha losuku.

6. Nxiba iimpahla ezikhululekileyo

Ukunxiba iimpahla ezixineneyo, ingakumbi ezihlahleni, ezinqeni, nasemqolo, kunokwenza ukudumba kubenzima. Ngokusisiseko, ligcina igazi lingasasazeki ngokulula.

Zama ukunxiba iimpahla ezikulungeleyo, nezintofontofo- okanye ubuncinci uphephe imitya eqinileyo. Ukunxiba maxi kokubeleka ehlotyeni kunye nokuhamba kweekhadigadi okanye iijezi ezinabagijimi ebusika kunokuba kuhle kwaye kufanelekile.

7. Hlala upholile

Ngokukodwa ukuba ukhulelwe kwiinyanga ezishushu zasehlotyeni, ukuhlala endlwini ngexesha lokushisa kwemini kunye nokuphepha ukuzilolonga ngamandla kunokukunceda uhlale upholile kwaye kunciphise ukudumba.

Unganxiba iimpahla ezipholileyo, ubeke uxinzelelo kubanda ezinyaweni zakho, okanye ugcine ifeni kufutshane.

8. Nxiba izitokhwe zokucinezela esinqeni

Ewe, ezi zimnandi nje ngokuba zivakala. Kodwa ukuba ujamelana neenyawo ezihlala zidumbile, okanye kufuneka ubekhona ezinyaweni ixesha elininzi, unganxiba isitokhwe esisezantsi esinqeni.

Ezi masokisi zincinci ngobunono iinyawo nemilenze yakho ukunceda ukugcina ulwelo lujikeleza. Zama ukunqanda amasokisi aphezulu okucinezela emadolweni, kuba anokuqina kakhulu embindini womlenze wakho kwaye enze ukudumba kube kubi.

9. Hamba

Ukuya nokuba kukuhamba kwemizuzu emi-5 okanye elishumi ukuhamba amaxesha ambalwa ngemini kunokunceda ekuphuculeni ukujikeleza kwakho, okunceda ukunciphisa ukudumba.

Oku kunokuba likhefu elilungileyo ngemihla yakho, kwaye yindlela elungileyo yokufumana umthambo okhuselekileyo wokukhulelwa.

10. Nxiba izihlangu ezintle

Ngelixa unokubonakala umhle kwizithende zakho eziphakamileyo, ukukhulelwa kade lixesha elifanelekileyo lokuba ubanike ikhefu. Ukunxiba ukonwaba (nokuba yi-orthotic), izihlangu ezikulungeleyo ngundoqo ekunciphiseni ukudumba kweenyawo, kunye nokuthintela iingxaki zomqolo kunye nomqolo ezinokuvela njengeziko lakho lokutshintsha kwezinto kunye nobunzima bakho bonyuka.

Ukongeza kokudumba, iigaments emzimbeni wakho (kubandakanya iinyawo zakho) ziyolula ngexesha lokukhulelwa, ke iinyawo zakho zinokutshintsha ubungakanani. Iinyawo zamanye amabhinqa zibuyele kubungakanani bazo ngaphambi kokukhulelwa, kodwa uninzi lwabasetyhini lufumanisa ukuba iinyawo zabo zisisiqingatha ngokusisigxina okanye zikhulu kangako.

Kungacaphukisa ukuba enye into iyatshintsha, okanye ukuba ezinye zezihlangu zakho ozithandayo azisakulungeli, kodwa esi sisizathu esifanelekileyo sokuya kwezinye izinto ozithandayo.

11. Qubha

Akukho zifundo zingqina ukuba uxinzelelo lwamanzi luyakunciphisa ukudumba ngexesha lokukhulelwa, kodwa uninzi lwabasetyhini luyakufumana ukukhululeka ekudumbeni xa bechitha ixesha echibini.

Zama ukuma okanye ukubhukuda echibini apho ubunzulu bamanzi buya kufikelela entanyeni yakho. Okona kuncinci, uya kuziva ulula, upholile, kwaye uzilolonga kancinci. Unokufumanisa ukuba iinyawo zakho kunye nemilenze ayidumbanga kangako.

12. Fumana umyalezo

Iqabane lakho linokukhangela iindlela zokubandakanyeka ngexesha lenkqubo yokukhulelwa, kwaye eli lithuba elifanelekileyo.

Ukuphulula kunceda ukuhambisa ulwelo oluqhele ukuqokelela ezinyaweni zakho, eziya kuthi zinciphise ukudumba.

Ke thatha ibhotile yakho yamanzi, ubeke iinyawo zakho phezulu, kwaye vumela iqabane lakho liphulule ngobunono iinyawo nemilenze yakho. Ukongeza i-peppermint okanye i-lavender yeoyile ebalulekileyo kunokwenza oku kube lula ngakumbi.

Ukuba awukho kufutshane nomhla wakho omiselweyo, ukuze ukhuseleke uya kufuna ukuba iqabane lakho liphephe uxinzelelo oluqinileyo kwiindawo ezithile ze-acupressure ezinxulunyaniswa nokuncipha kwesibeleko.

Kwaye ukuba uyinyikima le solo ukhulelwe okanye iqabane lakho ayilulo uhlobo oluchukumisayo, uninzi lwezitudiyo zokuthambisa zinika imithambo ekhethekileyo yokubeleka. Oku akunakunceda kuphela kukudumba, kodwa kulungile ekuncedeni ukukhulula uxinzelelo olunokuhamba nokukhulelwa.

13. Lala ngecala lasekhohlo

Ukulala kwicala lasekhohlo xa kunokwenzeka kunokuphucula ukuhamba kwegazi, okunciphisa ukudumba kweenyawo. Ukulala kwicala lakho lasekhohlo kuthatha uxinzelelo lwesibeleko sakho kwi-vena cava engaphantsi, yona ingumthambo omkhulu wegazi obuyisela igazi entliziyweni yakho.

Ukuthatha

Iinyawo ezidumbileyo ziziphumo ebezingalindelekanga eziqhelekileyo zokukhulelwa. Ukudumba kubangelwa kukunyuka kwevolumu yomzimba emzimbeni wakho, kunye nokuhla kokuhamba.

Ukuba ufumana ukudumba okungxamisekileyo okanye okukhulu, kubalulekile ukubiza ugqirha wakho, kuba oku kunokuba luphawu lwento ebaluleke ngakumbi. Kodwa ukudumba okuncinci kuqhelekile.

Unokunceda ukukhusela ukudumba kweenyawo ngokwenza umthambo rhoqo, ukusela amanzi amaninzi, ukuphumla kunye nokutya ukutya okunezondlo.

Ngaphambi kokuba uyazi, izicathulo zakho ziya kuphinda ziphinde zilungele kwaye iinyawo kuphela oya kugxila kuzo ziya kuba ziinzwane ezincinci zentsana!

Ukufumana ngakumbi isikhokelo sokukhulelwa kunye neengcebiso zeveki ezilungiselelwe umhla wakho omiselweyo, bhalisela iincwadana zethu endizilindeleyo.