Ingabe unengane? Singakhuluma ngokuzivocavoca ngesikhathi sokukhulelwa?

Ukuba nomntwana kuyisikhathi esijabulisayo nesishintshayo empilweni yakho. Uyazi ukuthi kubaluleke kangakanani ukuthola ukuzivocavoca okuhle emzimbeni nasengqondweni yakho phakathi nalesi sikhathi? Kodwa awukwazi ukwenza konke ukuzivocavoca okuvamile ukukwenza. Ake sihlolisise lokhu, akunjalo?

Yiziphi izinzuzo zokuzivocavoca ngesikhathi sokukhulelwa kuwe kanye nengane yakho?

Ukuzivocavoca ngesikhathi sokukhulelwa kuhle kuwe kanye nengane yakho, ikakhulukazi uma ungenazo izinkinga zempilo ezingakuvimbela ekuzivocavoceni. Bheka lezi zinzuzo...

• Ingqondo ejabule, umzimba onamandla: Uma uzivocavoca, uzizwa uzilawula, futhi umzimba wakho uthola amandla amahle. Ubuwazi? Uma uzivocavoca, ikhemikhali ebizwa ngokuthi ``(Endorphins)`` iyakhishwa ebuchosheni bethu. Lokhu kusenza sizizwe sijabule kakhulu. Akukhona lokho kuphela, uma uzivocavoca kahle:
• Ubuhlungu bomhlane buyancishiswa futhi ukuma komzimba kuyathuthuka. Lokhu kungenxa yokuthi imisipha emhlane wakho, ezinqeni, nasemathangeni iyaqina.
• Ukuqunjelwa kuyancipha ngoba ukuhamba kwamathumbu kuyasheshiswa.
• Izinguquko zama-hormone ngesikhathi sokukhulelwa zingenza amalunga akho akhululeke kancane. Uma uzivocavoca, amafutha asemalungeni akho ayasebenza, awavikele ekugugeni nasekudabukeni.
• Ulala kangcono ebusuku ngoba ukucindezeleka nokukhathazeka kosuku kuyancipha futhi ingqondo yakho iba nokuthula.

• Zilungiselele wena nomzimba wakho ukubeletha: Ukuba nemisipha eqinile nenhliziyo enempilo kungenza ukubeletha kube lula kakhulu. Uma ungakwazi ukulawula ukuphefumula kwakho kahle, kuzoba lula ukuthwala ubuhlungu. Futhi, uma ukubeletha kuthatha isikhathi eside, ukukhuthazela komzimba wakho kuzosiza kakhulu.

• Ungabuyela emzimbeni wakho omdala ngokushesha ngemva kokuthola umntwana: Uma ubuvele uzivocavoca ngaphambi kokukhulelwa, ukuqhubeka uzivocavoca kuzonciphisa amafutha emzimbeni wakho. Kodwa khumbula, ungazami ukwehlisa isisindo ngokuzivocavoca ngesikhathi sokukhulelwa. Umgomo wethu phakathi nalesi sikhathi kufanele kube ukugcina izinga lethu lokufaneleka.

Ngaphezu kwalokho, ukuvivinya umzimba kwandisa ukugeleza kwegazi esikhumbeni sakho, okungasiza isikhumba sakho sibukeke sikhanya. Ezinye izifundo zibonise ukuthi omama abavivinya umzimba banengozi encane yezinkinga ezifana ne-preeclampsia (umfutho wegazi ophezulu ngesikhathi sokukhulelwa) kanye nesifo sikashukela sokukhulelwa (isifo sikashukela ngesikhathi sokukhulelwa).

Yiluphi uhlobo lokuzivocavoca oluhle olwenziwa ngesikhathi sokukhulelwa? Yiziphi izinto okufanele uziqaphele?

Lokhu kuncike kakhulu ekutheni uqala nini ukuzivocavoca umzimba nokuthi unezinkinga yini ngesikhathi sokukhulelwa kwakho. Uma ubuvele uvivinya umzimba ngaphambi kokuba ukhulelwe, ungaqhubeka nohlelo lwakho lokuzivocavoca olujwayelekile ngokushintsha okudingekayo.

Kodwa uma ubungasebenzi kahle ngaphambi kokuba ukhulelwe, qala kancane kancane futhi wandise kancane kancane ukuzivocavoca kwakho njengoba uqina. Ngokusho koMnyango Wezempilo Nezinsizakalo Zabantu wase-US, abesifazane abakhulelwe abanempilo (abangakabi matasa kakhulu noma abangakwenzi ukuzivocavoca okunzima) kufanele bathole okungenani imizuzu eyi-150 (amahora angu-2 1/2) yomsebenzi wokuzivocavoca olinganiselayo ngesonto. Isibonelo, ungathatha uhambo olusheshayo lwemizuzu engama-30 ngesikhathi sasemini, izinsuku ezinhlanu ngesonto.

"Ukuqina okumaphakathi" yizinga lapho ungaqhubeka khona nengxoxo evamile ngenkathi uzivocavoca. Lokhu kungafaka:

• Ukuzivocavoca okungenamthelela omkhulu: Lokhu ukuzivocavoca okuthambile kakhulu okungacindezeli kakhulu amalunga omzimba (isib. ukubhukuda, i-yoga).
• Ukuzivocavoca okunomthelela omkhulu: Lokhu kuwukuzivocavoca okucindezela umzimba kancane, njengokugxuma. Iningi labesifazane abakhulelwe kahle bangenza ukuzivocavoca okunamandla aphakathi nendawo okunomthelela omkhulu (njengokugijima noma i-aerobics). Akukhulisi ingozi yokuzalwa unesisindo esiphansi, ukuzalwa ngaphambi kwesikhathi, noma ukuphuphuma kwesisu kusenesikhathi. Kodwa-ke, njengoba ukuzivocavoca okunomthelela omkhulu kukhathaza kakhulu umzimba futhi kungabangela ukungakhululeki ngesikhathi sokukhulelwa, kungcono ukunciphisa ukuzivocavoca kwakho uma uzizwa ungakhululekile.

Nakuba ukuvivinya umzimba okunamandla kungazwakala njengokuvivinya umzimba okuhle, ukuvivinya umzimba okunamandla kungakhuphula izinga lokushaya kwenhliziyo yakho kanye nokungenisa umoya-mpilo. Kuphinde kukusize ugweme ukunyakaza okungazelelwe noma okukhungathekisayo okubeka ingcindezi emalungeni akho, emathanjeni, nasemisipheni.

Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqhubeka nomkhuba wakho wokuzivocavoca omdala noma ukuqala omusha. Khuluma naye nganoma yiziphi izinkinga ongase ube nazo.

Qaphela ukuthi kungadingeka unciphise ukuzivocavoca kwakho uma unezinye zalezi zimo:

• Umfutho wegazi ophezulu (i-Hypertension) ngesikhathi sokukhulelwa.
• Ukufinyela kwasekuqaleni.
• Ukopha kwangasese.
• Ukuqhuma kwe-membrane yakho ngaphambi kwesikhathi (uketshezi olusesikhwameni se-amniotic esizungeze umbungu).

Zama ezinye izivivinyo ezifana nalezi.

Ungazama ukudansa, ukubhukuda, ukwenza ama-aerobics emanzini, i-yoga, i-Pilates, ukugibela ibhayisikili, noma ukuhamba ngezinyawo. Ukubhukuda kuhle kakhulu ngoba uzizwa ulula futhi uthambile emanzini.

Zama ukwenza inhlanganisela yokuzivocavoca kwe-cardio (ukuzivocavoca kwe-aerobic), ukuqeqeshwa kwamandla, kanye nokuzivocavoca okuguquguqukayo. Nciphisa ukugxumagxuma ngangokunokwenzeka.

Ochwepheshe abaningi batusa ukuhamba ngezinyawo. Kulula ukushintsha ijubane, ukwengeza amagquma, nokwandisa ibanga. Uma usaqala nje, qala ngokuhamba ngokushesha cishe imayela elilodwa, izinsuku ezi-3 ngesonto. Engeza imizuzu embalwa isonto ngalinye, wandise ijubane kancane, bese ufaka amagquma njengoba uhamba. Kungakhathaliseki ukuthi umusha kulokhu noma ungumhambi onolwazi, chitha imizuzu emi-5 yokuqala ufudumala kancane bese imizuzu emihlanu yokugcina iphola.

Uma ubungumgijimi ngaphambi kokuba ukhulelwe, ungase ukwazi ukuqhubeka nokugijima, kodwa kungase kudingeke wenze izinguquko ezincane endleleni yakho yokuphila.

Kuwukuhlakanipha ukugwema lokhu kuzilolonga ngesikhathi sokukhulelwa.

Odokotela abaningi batusa ukugwema ukuzivocavoca okubandakanya ukulala ngomhlane wakho ngemva kwekota yokuqala yokukhulelwa.

Ngaphandle kokuthi udokotela wakho ekweluleka ngenye indlela, kuwumqondo omuhle futhi ukugwema imisebenzi ehilela:

• Bagxuma kakhulu.
• Labo abashintsha indlela ngokuzumayo.
• Labo abangashaya isisu.

Isibonelo, imidlalo yokuxhumana nabantu, ukushushuluza eqhweni, ukuskiya eqhweni, ukujima, kanye nokugibela ihhashi konke kuyimisebenzi eyingozi kakhulu.

Abanye odokotela bathi i-step aerobics ilungile uma unganciphisa ukuphakama kwesinyathelo njengoba ukukhulelwa kwakho kuqhubeka. Kodwa abanye baxwayisa ngokuthi ingozi yokuwa iphezulu ngesikhathi sokukhulelwa ngoba isikhungo sakho samandla adonsela phansi siyashintsha. Uma ukhetha ukwenza i-aerobics, qaphela ukuthi ungazicindezeli kakhulu noma uze ukhathale .

Kufanele ngiqale kanjani ukuzivocavoca?

Khumbula, kufanele ukhulume nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Uma usukulungele ukuqala ukuzivocavoca, khumbula lezi zinto:

• Qala kancane. Uma ungakaze uvivinye umzimba ngaphambili, ngisho nemizuzu emi-5 ngosuku iyisiqalo esihle. Khulisa ngemizuzu emi-5 isonto ngalinye, usebenze imizuzu efika kwengama-30.
• Gqoka izingubo ezikhululekile nezikhululekile. Gqoka i-bra enikeza ukusekelwa okuhle kwamabele akho.
• Phuza amanzi amaningi ukuze uvimbele ukushisa ngokweqile kanye nokuphelelwa ngamanzi emzimbeni.
• Ungazivivinyi umzimba uma ugula.

Ngaphezu kwalokho, akukuhle ukuthi ingane yakho ishise kakhulu. Izinga lokushisa elingaphezu kuka-102.6°F (39°C) lingabangela izinkinga enganeni yakho, ikakhulukazi ku-trimester yokuqala.Ngakho-ke ungakwenzi ngokweqile ngezinsuku ezishisayo. Uma isimo sezulu sishisa, gwema ukuzivocavoca ngaphandle ngesikhathi sosuku esishisa kakhulu (phakathi kuka-10 ekuseni no-3 ntambama). Kunalokho, vivinya umzimba endaweni enomoya opholile, noma uhambe uye esitolo esikhulu. Futhi, khumbula ukuthi uma ubhukuda, amanzi ayakupholisa, ngakho-ke ungase ungaboni ukuthi ushisa ngokweqile.

Yiziphi ezinye izinto okufanele ngikhathazeke ngazo?

Kungakhathaliseki ukuthi uhlobo luni lokuzivocavoca olukhethwa nguwe nodokotela wakho, lalela umzimba wakho. Kuvamile ukuzizwa unesiyezi ekuqaleni kokukhulelwa. Njengoba ingane yakho ikhula, isikhungo sakho samandla adonsela phansi siyashintsha. Lokhu kungenza kube lula ukulahlekelwa ibhalansi yakho nokuwa, ikakhulukazi ku-trimester yokugcina.

Izinga lakho lamandla lingahluka kakhulu usuku nosuku. Njengoba ingane yakho ikhula futhi icindezela amaphaphu akho, ikhono lakho lokungenisa umoya omningi (okungukuthi umoya-mpilo) ngesikhathi sokuzivocavoca liyancipha. Uma umzimba wakho uthi, "Yeka manje!", yeka!

Uma unezinye zalezi zimpawu, umzimba wakho ukutshela ukuthi usuzivocavoce ngokwanele:

• Uma uzizwa ukhathele kakhulu.
• Uma ikhanda lakho lizizwa lididekile.
• Uma uzizwa sengathi inhliziyo yakho ishaya ngokushesha kakhulu (`(Ukushaya kwenhliziyo)` - okungukuthi, isifuba sakho sizwa sengathi siyashaya).
• Uma uzizwa sengathi unenkinga yokuphefumula.
• Uma uzwa ubuhlungu emhlane noma esinqeni.

Enye into ebalulekile: Uma uzizwa ukhathele kakhulu ukukhuluma ngenkathi uzivocavoca, kusho ukuthi uzikhandla kakhulu.

Uma unezinye zalezi zimpawu eziyisixwayiso, thintana nodokotela ngokushesha!

Uma unezinye zalezi zimpawu eziyisixwayiso ngenkathi wenza noma yikuphi ukuvivinya umzimba, khuluma nodokotela wakho ngokushesha:

• Ukopha kwangasese.
• Ubuhlungu obungavamile.
• Isiyezi noma ukuba nekhanda elibuthakathaka.
• Ukuphefumula okungavamile.
• Ukushaya kwenhliziyo okusheshayo noma ubuhlungu besifuba.
• Uketshezi oluphuma esithweni sakho sangasese sowesifazane.
• Ukuzizwa sengathi isibeletho siyafinyela (Ukufinyela kwesibeletho - okungukuthi, ubuhlungu besisu).

Okokugcina, izinto ezibaluleke kakhulu okudingeka uzikhumbule yilezi:

Kulungile, ngakho-ke sesikhulume kakhulu ngokuzivocavoca ngesikhathi sokukhulelwa. Ngamafuphi, ukuzivocavoca ngendlela efanele nangokuphephile kuhle kakhulu kuwe nakumntwana wakho. Akugcini nje ngokwenza ingqondo nomzimba wakho uzizwe kahle, kodwa futhi kukulungiselela ukubeletha.

Kodwa-ke, ngaphambi kokuba uqale ukuzivocavoca, qiniseka ukuthi ukhuluma nodokotela wakho. Xoxa naye ngokuthi yikuphi ukuzivocavoca okufanele wena, ukuthi kufanele ukwenze isikhathi esingakanani, nokuthi yiziphi izinyathelo zokuphepha okufanele uzithathe.

Into ebaluleke kakhulu ukulalela umzimba wakho. Uma uzizwa ukhathele noma ungakhululekile, yeka. Ukuzivocavoca umzimba kuzokusiza uhlale ujabule futhi uphilile phakathi nalokhu kukhulelwa!

Ukukhulelwa , ukuvivinya umzimba, ukuvivinya umzimba ngesikhathi sokukhulelwa, ukuvivinya umzimba okuphephile, ukubeletha, impilo, impilo yokukhulelwa