Ngaba unomntwana? Singathetha ngokuzilolonga ngexesha lokukhulelwa?

Ukuba nomntwana lixesha elimnandi kakhulu nelitshintshayo ebomini bakho. Uyazi ukuba kubaluleke kangakanani ukwenza umthambo olungileyo emzimbeni nasengqondweni yakho ngeli xesha? Kodwa awukwazi ukwenza wonke umthambo oqhele ukuwenza. Masijonge ngokusondeleyo oku, akunjalo?

Zithini iingenelo zokuzilolonga ngexesha lokukhulelwa kuwe nakumntwana wakho?

Ukuzilolonga ngexesha lokukhulelwa kulungile kuwe nakumntwana wakho, ingakumbi ukuba awunazo naziphi na iingxaki zempilo ezinokukuthintela ekuzilolongeni. Jonga ezi zibonelelo...

• Ingqondo eyonwabileyo, umzimba onamandla: Xa uzilolonga, uziva uzilawula, kwaye nomzimba wakho ufumana amandla alungileyo. Ubusazi? Xa uzilolonga, ikhemikhali ebizwa ngokuba yi-``(Endorphins)`` ikhutshwa engqondweni yethu. Oku kusenza sizive sonwabile kakhulu. Ayisiyiyo loo nto kuphela, ukuba uzilolonga ngokufanelekileyo:
• Iintlungu zomqolo ziyancitshiswa kwaye ukuma komzimba kuyaphucuka. Oku kungenxa yokuba izihlunu zomqolo, iimpundu, namathanga ziyaqina.
• Ukuqunjelwa kuyancipha kuba ukuhamba kwamathumbu kuyakhawuleza.
• Utshintsho lweehomoni ngexesha lokukhulelwa lunokwenza amalungu akho akhululeke kancinci. Xa uzilolonga, i-lubricant ekwimalungu akho iyasebenza, iwakhusele ekugugeni nasekukrazukeni.
• Ulala ngcono ebusuku kuba uxinzelelo kunye nexhala losuku ziyancitshiswa kwaye ingqondo yakho iyazola.

• Zilungiselele wena nomzimba wakho ukuzala: Ukuba nezihlunu ezomeleleyo kunye nentliziyo ephilileyo kunokwenza ukuzala kube lula kakhulu. Ukuba unokulawula ukuphefumla kwakho ngokufanelekileyo, kuya kuba lula ukunyamezela intlungu. Kwakhona, ukuba ukuzala kuthatha ixesha elide, ukunyamezela komzimba wakho kuya kunceda kakhulu.

• Ungabuyela emzimbeni wakho omdala ngokukhawuleza emva kokuba nomntwana: Ukuba ubusele uzilolonga ngaphambi kokukhulelwa, ukuqhubeka uzilolonga kuya kunciphisa amafutha emzimbeni wakho. Kodwa khumbula, ungazami ukunciphisa umzimba ngokuzilolonga ngexesha lokukhulelwa. Injongo yethu ngeli xesha kufuneka ibe kukugcina umgangatho wokomelela komzimba.

Ngaphezu koko, ukuzilolonga kwandisa ukuhamba kwegazi eluswini lwakho, nto leyo enokunceda ulusu lwakho lubonakale lukhanya ngakumbi. Ezinye izifundo zibonise ukuba oomama abenza umthambo banomngcipheko omncinci weengxaki ezifana ne-preeclampsia (uxinzelelo lwegazi oluphezulu ngexesha lokukhulelwa) kunye nesifo seswekile sokukhulelwa (iswekile ngexesha lokukhulelwa).

Loluphi uhlobo lomthambo olulungileyo xa ukhulelwe? Zeziphi izinto ekufuneka uzilumkele?

Oku kuxhomekeke ekubeni uqala nini ukuzilolonga kwaye nokuba uneengxaki na ngexesha lokukhulelwa kwakho. Ukuba ubuzilolonga ngaphambi kokuba ukhulelwe, ungaqhubeka nenkqubo yakho yokuzilolonga eqhelekileyo ngotshintsho olufunekayo.

Kodwa ukuba ubungasebenzi kakhulu ngaphambi kokuba ukhulelwe, qala kancinci kwaye kancinci kancinci wongeze umthambo wakho njengoko usiya uqina. Ngokutsho kweSebe lezeMpilo neNkonzo zoLuntu laseMelika, abafazi abakhulelweyo abasempilweni (abangasasebenzi kakhulu okanye abangawenzi umthambo onzima) kufuneka bafumane ubuncinci imizuzu eli-150 (iiyure ezi-2 1/2) yomsebenzi we-aerobic ophakathi ngeveki. Umzekelo, ungathatha uhambo olukhawulezileyo lwemizuzu engama-30 ngexesha lesidlo sasemini, iintsuku ezintlanu ngeveki.

``Ukuqina okuphakathi`` linqanaba apho unokuqhuba khona incoko eqhelekileyo ngelixa uzilolonga. Oku kungabandakanya:

• Imithambo engenampembelelo ingako: Le yimithambo ethambileyo kakhulu engabeki xinzelelo lukhulu kumalungu (umz., ukudada, i-yoga).
• Imithambo echaphazela umzimba kakhulu: Le yimithambo eyenza umzimba ube nobunzima obungakumbi, njengokutsiba. Uninzi lwabasetyhini abakhulelweyo abasempilweni banokwenza eminye imithambo echaphazela umzimba kakhulu (njengokubaleka okanye ii-aerobics). Ayinyusi umngcipheko wokuzalwa unobunzima obuphantsi, ukuzalwa ngaphambi kwexesha, okanye ukuphuphuma kwesisu kwangoko. Nangona kunjalo, ekubeni imithambo echaphazela umzimba kakhulu inzima kakhulu emzimbeni kwaye inokubangela ukungonwabi ngexesha lokukhulelwa, kungcono ukunciphisa umthambo wakho ukuba uziva ungakhululekanga.

Nangona umthambo osebenza ngamandla ungavakala ngathi ngumthambo olungileyo, umthambo osebenza ngamandla unganyusa izinga lentliziyo yakho kunye nokutya ioksijini. Zikwakunceda ukuba uphephe iintshukumo ezingxamisekileyo okanye ezishukumisayo ezibeka uxinzelelo kumalungu akho, amathambo kunye nemisipha.

Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uqhubeke nomthambo wakho wakudala okanye uqale omtsha. Thetha naye ngayo nayiphi na into ekuxhalabisayo.

Qaphela ukuba unokufuna ukunciphisa umthambo wakho ukuba unenye yezi meko zilandelayo:

• Uxinzelelo lwegazi oluphezulu (iHypertension) ngexesha lokukhulelwa.
• Ukuqaqanjelwa kwangethuba.
• Ukopha kwamalungu esini.
• Ukuqhekeka kwangaphambi kwexesha kwee-membranes zakho (ulwelo olukwi-amniotic sac ejikeleze usana olungekazalwa).

Zama ezinye iindlela zokuzilolonga ezifana nale.

Ungazama ukudanisa, ukudada, ukwenza ii-aerobics zamanzi, i-yoga, i-Pilates, ukuqhuba ibhayisekile, okanye ukuhamba ngeenyawo. Ukudada kulungile ngakumbi kuba uziva ulula kwaye upholile emanzini.

Zama ukwenza indibaniselwano ye-cardio (umthambo we-aerobic), uqeqesho lwamandla, kunye nomthambo wokuguquguquka. Nciphisa ukutsiba kakhulu ngangokunokwenzeka.

Iingcali ezininzi zicebisa ukuhamba ngeenyawo. Kulula ukutshintsha isantya, ukongeza iinduli, kwaye wandise umgama. Ukuba usaqala, qala ngokuhamba ngokukhawuleza malunga nemayile enye, iintsuku ezi-3 ngeveki. Yongeza imizuzu embalwa veki nganye, wandise isantya kancinci, uze wongeze iinduli njengoko uhamba. Nokuba umtsha koku okanye ungumhambi onamava, chitha imizuzu emi-5 yokuqala ufudumala kancinci kwaye imizuzu emi-5 yokugqibela iphole.

Ukuba ubungumgijimi ngaphambi kokuba ukhulelwe, unokukwazi ukuqhubeka nokubaleka, kodwa kusenokufuneka wenze utshintsho oluncinci kwindlela oqhele ukwenza ngayo izinto.

Kububulumko ukuphepha ezi ziqhelo ngexesha lokukhulelwa.

Oogqirha abaninzi bacebisa ukuba bangazilolongi izinto ezifuna ukulala ngomqolo emva kwekota yokuqala yokukhulelwa.

Ngaphandle kokuba ugqirha wakho akucebise ngenye indlela, kukwangcono ukuba uphephe imisebenzi ebandakanya:

• Batsiba kakhulu.
• Abo batshintsha indlela ngequbuliso.
• Ezo zinokubetha isisu.

Umzekelo, imidlalo yokudibanisa abantu, ukutyibiliza eqhweni, ukutyibiliza eqhweni, ijimnastiki, kunye nokukhwela ihashe zonke zizinto ezinobungozi obukhulu.

Abanye oogqirha bathi i-step aerobics ilungile ukuba unokunciphisa ubude benyathelo njengoko ukhulelwe. Kodwa abanye balumkisa ukuba umngcipheko wokuwa uphezulu ngexesha lokukhulelwa kuba iziko lakho lomxhuzulane liyatshintsha. Ukuba ukhetha ukwenza i-aerobics, lumka ungazinyanzeleli kakhulu okanye ude udinwe .

Ndingaqala njani ukuzilolonga?

Khumbula, kufuneka uthethe nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga. Xa ulungele ukuqala ukuzilolonga, khumbula ezi zinto zilandelayo:

• Qala kancinci. Ukuba awukaze uzilolonge ngaphambili, nemizuzu emi-5 ngosuku sisiqalo esihle. Yandisa ngemizuzu emi-5 veki nganye, usebenze ukuya kuthi ga kwimizuzu engama-30.
• Nxiba impahla ekhululekileyo nekhululekileyo. Nxiba ibra enika inkxaso entle kumabele akho.
• Sela amanzi amaninzi ukuze uthintele ubushushu obugqithisileyo kunye nokuphelelwa ngamanzi emzimbeni.
• Musa ukuzilolonga ukuba uyagula.

Ngaphezu koko, akulunganga ukuba umntwana wakho abe shushu kakhulu. Ubushushu obungaphezulu kwe-102.6°F (39°C) bunokubangela iingxaki kumntwana wakho, ingakumbi kwi-trimester yokuqala.Ngoko ke musa ukuzilolonga kakhulu ngeentsuku ezishushu. Xa imozulu ishushu, kuphephe ukuzilolonga ngaphandle ngexesha elishushu kakhulu emini (phakathi kwentsimbi ye-10 kusasa ne-3 emva kwemini). Endaweni yoko, zilolonga kwindawo enomoya opholileyo, okanye uhambe uye kuthenga evenkileni. Kwakhona, khumbula ukuba xa udada, amanzi ayakupholisa, ngoko usenokungaqondi ukuba ushushu kakhulu.

Zeziphi ezinye izinto ekufuneka ndizixhalabise ngazo?

Nokuba loluphi uhlobo lomthambo olukhethwa nguwe nogqirha wakho, mamela umzimba wakho. Kuqhelekile ukuba nesiyezi kwasekuqaleni kokukhulelwa. Njengoko umntwana wakho ekhula, iziko lakho lomxhuzulane liyatshintsha. Oku kunokwenza kube lula ukulahlekelwa yibhalansi yakho nokuwa, ingakumbi kwikota yokugqibela.

Amandla akho angahluka kakhulu imihla ngemihla. Njengoko umntwana wakho ekhula kwaye etyhala imiphunga yakho, amandla akho okungenisa umoya omninzi (oko kukuthi, ioksijini) ngexesha lokuzilolonga ayancipha. Ukuba umzimba wakho uthi, "Yeka ngoku!", yeka!

Ukuba unayo nayiphi na kwezi mpawu, umzimba wakho ukuxelela ukuba wenze umthambo owaneleyo:

• Ukuba uziva udiniwe kakhulu.
• Ukuba intloko yakho ivakala ngathi iyadiza.
• Ukuba uziva ngathi intliziyo yakho ibetha ngokukhawuleza kakhulu (`(Intliziyo ibetha ngamandla)` - oko kukuthi, isifuba sakho sivakala ngathi siyabetha ngamandla).
• Ukuba uziva ngathi unengxaki yokuphefumla.
• Ukuba unentlungu emqolo okanye esinqeni sakho.

Enye into ebalulekileyo: Ukuba uziva udiniwe kakhulu ukuba ungathetha ngelixa uzilolonga, oko kuthetha ukuba uzibhokoxa kakhulu.

Ukuba unayo nayiphi na kwezi mpawu zilumkisayo, bonana nogqirha ngokukhawuleza!

Ukuba unenye yezi mpawu zokulumkisa ngelixa usenza naluphi na umthambo, thetha nogqirha wakho ngokukhawuleza:

• Ukopha kwamalungu esini.
• Intlungu engaqhelekanga.
• Ukuba nesiyezi okanye ukuba nentloko ebuthathaka.
• Ukuphefumla okungaqhelekanga.
• Ukubetha kwentliziyo okukhawulezayo okanye iintlungu zesifuba.
• Ulwelo oluphuma kwilungu lobufazi bakho.
• Ukuziva ngathi isibeleko siyafinyela (Ukufinyela kwesibeleko - oko kukuthi, iintlungu zesisu).

Okokugqibela, ezona zinto zibalulekileyo ekufuneka uzikhumbule zezi:

Kulungile, ngoko ke sithethe kakhulu ngokuzilolonga ngexesha lokukhulelwa. Ngamafutshane, ukuzilolonga ngokuchanekileyo nangokukhuselekileyo kulungile kakhulu kuwe nakumntwana wakho. Akugcini nje ngokwenza ingqondo nomzimba wakho uzive ulungile, kodwa kukulungiselela nokuzala.

Nangona kunjalo, ngaphambi kokuba uqale ukuzilolonga, qiniseka ukuba uthetha nogqirha wakho. Xoxa naye ukuba zeziphi izithambo ezifanelekileyo kuwe, ixesha omele uzenze, kunye namanyathelo okhuseleko omele uwathathe.

Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva udiniwe okanye ungakhululekanga, yeka. Ukuzilolonga kuya kukunceda uhlale wonwabile kwaye usempilweni ngeli xesha lokukhulelwa!

Ukukhulelwa , umthambo, umthambo ngexesha lokukhulelwa, umthambo okhuselekileyo, ukuzala, impilo, impilo yokukhulelwa