Uma uthola ukuthi ulindele umntwana, kunemibuzo eminingi efika engqondweni, akunjalo? Omunye wemibuzo emikhulu abantu abaningi abanayo uthi, "Kulungile yini ukuzivocavoca ngalesi sikhathi?" Abanye abantu besaba ukuthi ukuzivocavoca kuzolimaza izingane zabo. Abanye bafuna ukwazi ukuthi ukuzivocavoca kanjani ngokuphephile. Ngakho-ke namuhla, ake sixoxe ngalokho okudingeka ukwazi ngokuzivocavoca ngesikhathi sokukhulelwa.
Kungani ukuzivocavoca ngesikhathi sokukhulelwa kukuhle kuwe?
Ukuzivocavoca umzimba kuyindlela enhle yokuhlala uphilile phakathi nokukhulelwa kwakho. Lokhu kubalulekile hhayi kuwe kuphela, kodwa nakomntwana osesiswini sakho.
Kalula nje, ukuzivocavoca kahle kuzokunikeza izinzuzo eziningi, njenge:
- Ubuhlungu bomhlane kanye nokukhathala komzimba kuyancipha. Kuvamile ukuthi omama abaningi babe nobuhlungu bomhlane phakathi nalesi sikhathi. Ukuzivocavoca kungasiza ekubulawuleni ngezinga elikhulu.
- Kukusiza ukuthi ugcine ukuma kwakho ngendlela efanele. Njengoba ingane yakho ikhula, ibhalansi yomzimba wakho iyashintsha, ngakho ukuma kwakho kungase kushintshe. Ungakuthuthukisa ngokuzivocavoca.
- Kunciphisa ukucindezeleka futhi kuphumuze ingqondo. Lokhu kuhle kakhulu ekulawuleni ukushintshashintsha kwemizwelo okuhambisana noshintsho lwama-hormone.
- Kunciphisa ingozi yesifo sikashukela sokukhulelwa , okuyisimo esithinta omama abaningi.
- Kukhulisa amandla namandla adingekayo ekubelethweni nasekubelethweni. Kufana nokuziqeqesha ukuze kube nomncintiswano omkhulu.
- Kukusiza ukuthi ululame ngokushesha ngemva kokubeletha umntwana.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho bese uthola imvume ngaphambi kokuba uqale noma yikuphi ukuvivinya umzimba. Uzohlola impilo yakho futhi akutshele ukuthi yini engcono kakhulu kuwe.
Ubani okungafanele avivinye umzimba? Kukuziphi izimo okufanele uqaphele kuzo?
Ngokuvamile, owesifazane okhulelwe onempilo akanankinga yokuzivocavoca ngaphansi kweseluleko sikadokotela. Kodwa-ke, uma unezinkinga ezithile zempilo, kungcono ukugwema ukuzivocavoca. Kubalulekile ukukhuluma nodokotela wakho ngalokhu.
Bheka ithebula elingezansi ukuze ubone ukuthi kufanele uyeke nini ngokuphelele ukuzivocavoca, nokuthi kufanele uzivivinye nini ngokucophelela okukhulu.
| Izimo zempilo okufanele uzicabangele lapho uzivocavoca | |
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| Gwema ukuvivinya umzimba (ikakhulukazi i-aerobic) uma unezinye zalezi zimo: | |
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| Qaphela kakhulu lapho uzivocavoca uma unalezi zimo: | |
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Yiziphi izivivinyo eziphephile ngesikhathi sokukhulelwa?
Kulungile, ake sibheke ezinye izivivinyo eziphephile nezizuzisayo kakhulu ongazenza ngemuva kokuthola imvume kudokotela wakho.
Ukuzivocavoca okulula nokuphephile
Lezi yizivivinyo ezinconywa kakhulu:
- Ukuhamba ngokushesha: Ukuhamba ngokushesha cishe imizuzu engama-30 ngosuku kuhle kakhulu.
- Ukubhukuda: Isisindo somzimba sincipha emanzini, okusho ukuthi kufakwa ingcindezi encane emalungeni. Lokhu kuwukuzivocavoca okuhle kakhulu.
- Ukuhamba ngebhayisikili endlini ungashintshi: Lokhu kuphephile kakhulu njengoba kungekho bungozi bokuwa.
- I-Yoga kanye ne-Pilates: Iya emakilasini aklanyelwe ngqo omama abakhulelwe.
- Ukuqeqeshwa kwesisindo esilula: Ungaphakamisi isisindo esiningi kakhulu. Ungaqinisa imisipha yakho ngokusebenzisa izinsimbi ezilula.
Yiziphi izivivinyo zeKegel esikhuluma ngazo?
Lokhu kuyinto okufanele uyenze nakanjani. Ukuzivocavoca kwe-Kegel kuwukuzivocavoca okuqinisa imisipha esiswini sakho esingezansi, okusekela isinyi sakho, isibeletho, kanye namathumbu (imisipha yaphansi ye-pelvic).
Zicabange uzama ukuyeka ukuchama ngokuzumayo. Lezi yimisipha esesiswini sakho esingezansi eqina. Ungayiqinisa leyo misipha cishe imizuzwana emi-5 bese uyiphumuza. Yenza lokhu cishe izikhathi eziyishumi zilandelana. Kufanele ukwenze lokhu cishe izikhathi ezi-5 ngosuku. Lokhu kuzokwenza kube lula ukuba nomntwana, futhi kuzokusiza ukuthi ululame ngemva kokuthola umntwana.
Ukuzivocavoca ngeBhola Lokubeletha
Cishe uke wababona abesifazane abakhulelwe behleli ebholeni elikhulu (ibhola lokubeletha). Ukuzivocavoca ngalokhu kuzoqinisa ukuma kwakho kanye nomzimba wakho. Kuzosiza futhi ingane yakho ukuba ifike endaweni efanele. Ungenza izinto ezilula njengokunyakazisa kusukela kolunye uhlangothi kuya kolunye kanye nokwenyuka nokwehla kuleli bhola.
Ukuzivocavoca okufanele ukugweme ngesikhathi sokukhulelwa
Ukuze wena nomntwana wakho niphephe, kungcono ukuzigcina kude nalezi zinto ngalesi sikhathi.
- Ukuzilolonga ukuze wehlise isisindo: Kujwayelekile ukukhuluphala ngendlela enempilo ngesikhathi sokukhulelwa. Kuwuphawu lokukhula komntwana okunempilo. Linda ukwehla kwesisindo kuze kube yilapho umntwana esezelwe.
- Gwema imidlalo eyandisa ingozi yokuwa: Ukushushuluza eqhweni, ukugibela ihhashi, kanye nokukhuphuka izintaba. Ngisho nokugibela ibhayisikili elivamile kungaba yingozi lapho isisu sakho sikhula.
- Imidlalo engabangela ukuthintana ngokomzimba: Imidlalo efana nebhola likanobhutshuzwayo, i-basketball, kanye ne-hockey inengozi enkulu yokushaywa esiswini.
- Ukuzivocavoca ngokugxuma nokugxuma: Amalunga akho asengozini enkulu yokulimala phakathi nalesi sikhathi (ngenxa yezinguquko zamahomoni). Ngakho-ke gwema ukwenza i-aerobics enamandla kanye ne-kickboxing.
- Ukuzilolonga ulele ngomhlane: Imizuzu embalwa kulungile. Kodwa-ke, ukulala ngomhlane isikhathi eside kungabangela ukuthi isibeletho esikhulayo sicindezele umthambo omkhulu wegazi (i-vena cava), okunciphisa ukutholakala kwegazi kuwe nakumntwana wakho.
- Ukushisa okukhulu: Ukuzivocavoca ezindaweni ezishisa kakhulu, njenge-hot yoga, akukuhle. Ungakhohlwa ukuphuza amanzi amaningi.
Qaphela lezi zinto ngenkathi uzivocavoca.
Uma uqala uhlelo lokuzivocavoca, khumbula lawa macebiso.
- Izingubo: Gqoka izingubo ezikhululekile nezikhululekile. Kubalulekile futhi ukugqoka i-bra enokusekelwa okuhle.
- Izicathulo: Gqoka izicathulo ezinhle ezifanele ukuzivocavoca okwenzayo.
- Ukudla: Yidla okungenani ihora ngaphambi kokuzivocavoca. Udinga amakhalori engeziwe angaba ngu-300 ngosuku ngesikhathi sokukhulelwa.
- Amanzi: Phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca.
- Vuka:Uma uvuka ngemva kokuzivocavoca phansi, sukuma kancane. Ukuma ngokuzumayo kungabangela isiyezi.
Into ebaluleke kakhulu ukulalela umzimba wakho. Uma uzizwa ukhathele noma uzwa ubuhlungu, ungazicindezeli. Yima uphumule.
Kufanele uyeke nini ukuzivocavoca bese ubona udokotela?
Uma uhlangabezana nanoma yiziphi izimpawu ezingezansi ngenkathi uzivocavoca, yeka ukuzivocavoca ngokushesha bese ukhuluma nodokotela wakho.
- Ukopha kwesitho sangasese sowesifazane noma ukuphuma kwamanzi.
- Ikhanda elibuhlungu noma umbono ofiphele.
- Ubuhlungu besisu obungavamile noma ukufinyela kwesibeletho.
- Ukuphefumula kanzima noma ubuhlungu besifuba.
- Uma uzizwa unesizungu noma uphelelwa amandla.
- Ukuvuvukala okungazelelwe kwezandla, izinyawo, noma ubuso.
Uma uhlangabezana nanoma yikuphi kwalokhu ngesikhathi uzivocavoca, ungacabangi ukuthi kuyinto evamile. Funa iseluleko sezokwelapha ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca ngesikhathi sokukhulelwa kuhle kakhulu kuwe nakumntwana wakho. Kodwa kudingeka kwenziwe ngendlela efanele nangokuphephile.
- Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, qiniseka ukuthi uthintana nodokotela wakho.
- Lalela umzimba wakho. Uma uzizwa ukhathele noma uzwa ubuhlungu, yeka ngokushesha. Ungaziphoqeleli ukuzivocavoca.
- Khetha izivivinyo eziphephile njengokuhamba ngokushesha, ukubhukuda, kanye ne-yoga kwabesifazane abakhulelwe. Gwema imidlalo engabangela ukuwa nokulimala esiswini.
- Uma uhlangabezana nanoma yiziphi izimpawu eziyisixwayiso, njengobunzima bokuphefumula, ukopha, noma ubuhlungu obukhulu, yeka ukuzivocavoca ngokushesha bese ubona udokotela.
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