Ngaba nawe uneentlungu zomqolo kuba sele uza kuba nomntwana? Ngaba umzimba wakho uziva unzima kakhulu? Oomama abaninzi bajongene nezi ngxaki ngeli xesha. Isizathu esiphambili soku kukuba asigcini ukuma ngendlela efanelekileyo xa simi kwaye sihleli njengoko imizimba yethu itshintsha njengoko umntwana ekhula. Xa isisu sisiya phambili ngenxa yomntwana, iziko lomzimba wethu liyatshintsha. Ngoko ke, ngokungazi sibeka ubunzima obungakumbi emqolo nasemalungeni ethu. Kodwa ungakhathazeki, kukho isisombululo esilungileyo koku. Oko kukugcina ukuma ngendlela efanelekileyo ngeli xesha ngaphandle kokubangela ukungakhululeki emqolo nasemzimbeni. Makhe sithethe ngayo namhlanje.
Yintoni le "ndlela yokuma echanekileyo"?
Ngamafutshane, ukuma kakuhle kukukwazi ukubeka umzimba ngendlela enciphisa uxinzelelo emqolo, kwimisipha, nasemalungeni ethu ngelixa simile, sihleli, okanye silele. Oku kubaluleke kakhulu ngexesha lokukhulelwa. Umzimba wakho ngoku usebenza kubantu ababini. Ke ngoko, ukunciphisa uxinzelelo emzimbeni wakho kulungile kuwe nakumntwana wakho. Ukugcina ukuma kakuhle kunokunceda ukuthintela iingxaki ezininzi ezifana neentlungu zomqolo, iintlungu zamagxa, kunye nentlungu yentamo.
Kufuneka ume kakuhle kakhulu.
Sichitha uninzi losuku lwethu simi. Xa sisebenza ekhitshini, xa sisiya evenkileni, xa sikhwela ibhasi, njl. Ngoko ke kubaluleke kakhulu ukwazi indlela yokuma uthe nkqo ngaphandle kokukucinezela umqolo.
| Yintoni ekufuneka uyiqwalasele | Indlela echanekileyo yokwenza oko |
|---|---|
| Intloko nesilevu | Gcina intloko yakho ithe tye. Gcina isilevu sakho sigqunyiwe. Musa ukujika intloko yakho iye phambili, ngasemva, okanye nakweliphi na icala. Iindlebe zakho mazibe phezu kwamagxa akho ngqo. |
| Amagxa nesifuba | Gcina amahlombe akho engasemva nesifuba sakho sibheke phambili. Musa ukugoba. |
| Amadolo | Gcina amadolo akho ethe nkqo, kodwa angatshixwa. Wagcine ekhululekile. |
| Isisu kunye neempundu | Qinisa izihlunu zesisu sakho kangangoko unako, uzitsale ngaphakathi naphezulu. Zama ukugcina iimpundu zakho zixinene. |
| Iinyawo nezihlangu | Gcina iinyawo zakho zijonge kwicala elinye, kwaye ugcine ubunzima bakho busasazeke ngokulinganayo kuzo zombini iinyawo. Kuphephe ukunxiba izithende eziphakamileyo. Kwakhona, iisandali ezithe tyaba ngokupheleleyo azilungelanga eli xesha lonyaka. Khetha izihlangu ezinesithende esincinci esinika intuthuzelo ezithendeni zeenyawo zakho. |
| Ukuba ume ixesha elide | Musa ukuma kwindawo efanayo ixesha elide. Khawuthelekelele upheka ekhitshini. Vula ucango lwekhabhathi phantsi kwesinki uze ufake umlenze omnye kuyo. Tshintsha imilenze rhoqo emva kwemizuzu eli-10-15. Oku kuya kunceda kakhulu umqolo wakho. Okanye ubeke umlenze omnye kwisitulo esincinci. |
Yindlela entle kakhulu yokuhlala.
Sihlala phantsi ngalo lonke ixesha kuba sidinwa lula xa sikhulelwe. Kodwa ukuhlala phantsi ngendlela engafanelekanga kunokwenza intlungu yomqolo ibe mandundu ngakumbi.
Eyona nto ibalulekileyo kukugcina umqolo wakho uthe nkqo namagxa akho emqolo xa uhleli esitulweni. Hlala umqolo ude iimpundu zakho zifikelele emphethweni wesitulo.
- Nika umqolo wakho isiqabu: Beka umqamelo omncinci okanye itawuli egoqiweyo phantsi komqolo wakho ongezantsi ukuze unike isiqabu kumqolo wakho. Oku kubizwa ngokuba 'yinkxaso ye-lumbar'.
- Lungisa ubude besitulo sakho: Lungisa ubude besitulo sakho ukuze izinqe zakho namadolo akho abe kwi-engile ye-90-degree. Ukuba iinyawo zakho aziwuchukumisi umgangatho, beka indawo yokubeka iinyawo phantsi kweenyawo zakho.
- Indlela yokubeka imilenze yakho: Musa ukunqumla imilenze yakho. Hlala phantsi umise iinyawo zombini.
- Musa ukuhlala kwindawo enye: Musa ukuhlala kwindawo enye imizuzu engaphezu kwama-30 . Sukuma uhambehamba kancinci, okanye utshintshe indawo.
- Indlela yokuvuka: Xa uvuka esitulweni, qala uze ngaphambili kwesitulo, uze ume nkqo, ungagobi phambili.
Ukuba usebenza eofisini, lungisa isitulo sakho kunye nedesika ukuze zikulungele. Ukuba ukwisitulo esijikelezayo, jika umzimba wakho wonke, ungagcini nje ngesinqe sakho.
Ukuba uqhuba imoto... hlala ngolu hlobo.
Ukuba uqhuba imoto ngexesha lokukhulelwa, kufuneka ucinge kabini malunga nokhuseleko. Kufuneka uqaphele nendlela ohlala ngayo.
- Lungisa isihlalo: Sebenzisa umqamelo omncinci ukuxhasa ukugoba komqolo wakho. Lungisa isihlalo ukuze amadolo akho abe ngaphezulu okanye ngaphezulu kancinci kwesinqe sakho. Ufanele ukwazi ukusebenzisa iipedali ngokulula.
- Faka ibhanti yesihlalo ngokuchanekileyo: Oku kubaluleke kakhulu.
- Nxiba ibhanti elingaphantsi kwesisu sakho, elijikeleze izinqe zakho, ungalifaki phezu kwesisu sakho .
- Ibhanti yamagxa kufuneka ihambe phakathi kwamabele.
- Ungaze ubeke ibhanti yesihlalo esiswini sakho.
- Lumka nge-airbag: Ukuba imoto yakho ine-airbag, gcina ubuncinane isithuba se-intshi ezili-10 phakathi kwevili lokuqhuba nesisu sakho. Lungisa ivili lokuqhuba ukuze lijonge esifubeni sakho.
Yazi oku ngaphambi kokuba uphakamise iintsimbi
Ufanele ukuphephe ukuphakamisa izinto kangangoko unako ngexesha lokukhulelwa. Kodwa ukuba kufuneka uphakamise into ethile, kukho indlela ebaluleke kakhulu yokwenza oko. Ukuphakamisa into ngendlela engafanelekanga kunokubangela umonakalo omkhulu emqolo wakho.
Khumbula, ungazami ukuphakamisa nantoni na enzima ngaphezu kwe-9 kg (20 lbs) ngexesha lokukhulelwa.
| Izinto ekufuneka zenziwe ✅ | Izinto ongazifuniyo ❌ |
|---|---|
| Ukuba uchola into phantsi, goba amadolo akho uze ugobe. | Gcina amadolo akho ethe nkqo kwaye ungagobi phambili esinqeni. |
| Yima kufutshane kangangoko unako nento ephakanyiswayo, imilenze yakho ihlukane kancinci. | Musa ukuzama ukutsala into ngokuhlala kude kakhulu nayo. |
| Qinisa izihlunu zesisu sakho uze uziphakamise ngamandla emilenze yakho . | Musa ukuphakamisa ngomqolo okanye ngokushukumisa umzimba. |
| Gcina into oyiphakamisayo ikufutshane nomzimba wakho. | Musa ukujika umzimba wakho xa uphakamisa umzimba. Ukuba ufuna ukujika, jika iinyawo zombini ziye kwelo cala. |
Xa uthatha into evela phezulu...
Ukufikelela ekuthatheni into engaphezulu kunokubeka uxinzelelo olungeyomfuneko emqolo wakho.
- Khwela kwinto efana nesihlalo seenyawo uze usondele kwinto ofuna ukuyithatha.
- Kodwa lumka! Ekubeni ibhalansi yakho iphantsi ngeli xesha, ukukhwela izitulo kunokuba yingozi kancinci. Ukuba kunokwenzeka, cela uncedo komnye umntu ekhaya.
- Cinga ngendlela enzima ngayo into oza kuyithatha. Yibambe ngezandla zombini.
Eyona ndlela ilungileyo yokulala nokuphumla
Ukulala kamnandi ebusuku ngexesha lokukhulelwa kunokuba yingxaki enkulu. Kodwa ukuba ulala kwindawo efanelekileyo, ungalala kamnandi ebusuku uze umzimba wakho ukhululeke.
- Indawo engcono: Ukulala ngecala lakho lasekhohlo yeyona icetyiswayo. Goba amadolo akho kancinci uze ubeke umqamelo phakathi kwawo. Ukulala ngecala lakho lasekhohlo kunika igazi elingcono kunye nesondlo kumntwana kunye ne-placenta.
- Izinto ekungamele uzenze: Musa ukulala ngesisu. Kwakhona, musa ukulala ugobile amadolo akho efikelela esifubeni.
- Indlela yokusebenzisa umqamelo: Beka umqamelo phantsi kwentloko yakho. Kodwa ungavumeli umqamelo ungene phantsi kwamagxa akho. Ukuphakama komqamelo kufanele kube ngendlela yokuba intloko yakho ibe kwinqanaba eliqhelekileyo, ngaphandle kokubeka uxinzelelo entanyeni yakho.
- Ibhedi kunye nomatrasi: Umatrasi oqinileyo kancinci ungcono ngeli xesha kunomatrasi othambileyo nowomileyo.
- Indlela yokuphuma ebhedini: Musa ukugoba phambili ngaxeshanye. Okokuqala, jika uye ecaleni, sondeza amadolo akho esifubeni sakho, uze wehlise imilenze yakho kancinci ebhedini. Emva koko, ziphakamise ngezandla zakho uhlale phantsi.
Ezi ndlela zokulala zithatha ixesha ukuqhela. Kodwa olu tshintsho luncinci luya kwenza kube lula kakhulu ukukhulelwa kwakho. Ukuba unemibuzo engaphezulu malunga noku, ungoyiki ukuthetha nombelethisi wakho okanye ugqirha wakho.
Umyalezo Wokuya Ekhaya
- Nangona iintlungu zomqolo ziqhelekile ngexesha lokukhulelwa, zinokuncitshiswa kakhulu ngokugcina indlela efanelekileyo yokuma.
- Khumbula ukugcina umqolo wakho uthe nkqo namagxa akho emqolo xa umile, uhleli, okanye ulele.
- Kuphephe ukuphakamisa izinto ezinzima kangangoko unako. Ukuba kuyimfuneko, goba amadolo akho, ugcine umqolo wakho uthe nkqo, kwaye uphakamise ngamandla emilenze yakho.
- Musa ukuhlala kwindawo enye ixesha elide. Tshintsha indawo ubuncinci rhoqo emva kwemizuzu engama-20-30.
- Kungcono ukulala ngecala lakho lasekhohlo umqamelo ubekwe phakathi kwamadolo akho.
- Ukuba unemibuzo okanye iinkxalabo malunga noku, ungabi nazintloni zokuthetha nogqirha wakho.
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