Izimpawu ezivamile ngesikhathi sokukhulelwa

Ukukhulisa ingane kuwumsebenzi onzima. Umzimba wakho uzoba nezinguquko eziningi njengoba ingane yakho ikhula futhi namahomoni akho eshintsha. Kanye nobuhlungu nezinhlungu zokukhulelwa, uzozwa ezinye izimpawu ezintsha noma ezishintshayo.

Noma kunjalo, abesifazane abaningi abakhulelwe bathi bazizwa bephilile kunanini ngaphambili.

Ukukhathala kuvamile ngesikhathi sokukhulelwa. Iningi labesifazane lizizwa likhathele ezinyangeni ezimbalwa zokuqala, bese liphinde liphinde liye ngasekupheleni. Ukuzivocavoca umzimba, ukuphumula nokudla ngendlela efanele kungakwenza uzizwe ungakhathali. Kungasiza futhi ukuthatha ikhefu lokuphumula noma ukulala nsuku zonke.

Ekuqaleni kokukhulelwa, cishe uzobe wenza uhambo oluthe xaxa lokuya endlini yangasese.

• Njengoba isibeletho sakho sikhula futhi sikhuphuka phezulu esiswini sakho (esiswini), isidingo sokuchama kaningi singancipha.
• Noma kunjalo, uzoqhubeka nokuchama kakhulu phakathi nokukhulelwa. Lokho kusho ukuthi nawe udinga ukuphuza amanzi amaningi, futhi kungenzeka womile kakhulu kunangaphambi kokuba ukhulelwe.
• Njengoba usondela ekulethweni futhi ingane yakho yehlela esinqeni sakho, kuzodingeka uchame kakhulu, futhi inani lomchamo odluliswe ngasikhathi sinye lizoba lincane (isinye sibambe kancane ngenxa yengcindezi evela enganeni).

Uma unezinhlungu lapho uchama noma ushintsha iphunga lomchamo noma umbala, shayela umhlinzeki wakho wezokunakekelwa kwempilo. Lokhu kungaba yizimpawu zesifo sesinye.

Abanye besifazane abakhulelwe nabo bayavuza umchamo uma bekhwehlela noma bethimula. Kwabesifazane abaningi, lokhu kuyaphela ngemuva kokuzalwa kwengane. Uma lokhu kwenzeka kuwe, qala ukwenza izivivinyo zeKegel ukuze uqinise imisipha yangaphansi kwakho okhalo.

Ungabona ukuphuma okuningi kwesitho sangasese sowesifazane ngenkathi ukhulelwe. Shayela umhlinzeki wakho uma ukukhishwa:

• Inephunga elibi
• Inombala oluhlaza okotshani
• Kukwenza uzizwe ulunywa
• Kubangela ubuhlungu noma ubuhlungu

Ukuba nesikhathi esinzima sokuhambisa amathumbu kujwayelekile ngesikhathi sokukhulelwa. Lokhu kungenxa yokuthi:

• Izinguquko zeHormone ngesikhathi sokukhulelwa zinciphisa uhlelo lwakho lokugaya ukudla.
• Kamuva ekukhulelweni kwakho, ingcindezi evela esibelethweni sakho ku-rectum yakho nayo ingase ibe yimbi inkinga.

Unganciphisa ukuqunjelwa ngu:

• Ukudla izithelo nemifino eluhlaza, njengezithelo, ukuthola i-fiber eyengeziwe.
• Ukudla okusanhlamvu okuphelele noma okusanhlamvu kwe-bran ukuthola ifayibha eyengeziwe.
• Usebenzisa i-fiber supplement njalo.
• Ukuphuza amanzi amaningi (izinkomishi eziyi-8 kuya kwezi-9 nsuku zonke).

Buza umhlinzeki wakho mayelana nokuzama ukuthambisa indle. Buza futhi ngaphambi kokusebenzisa ama-laxatives ngesikhathi sokukhulelwa.

Ngenkathi ukhulelwe, ukudla kuhlala esiswini sakho namathumbu isikhathi eside. Lokhu kungadala isilungulela (isisu esidi esishukumisela emuva singene emphinjeni). Unganciphisa isilungulela ngo:

• Ukudla ukudla okuncane
• Ukugwema ukudla okubabayo nokunamafutha
• Ukungaphuzi uketshezi oluningi ngaphambi kokulala
• Ukungazivocavoci okungenani amahora ama-2 ngemuva kokudla
• Hhayi ukulala phansi phansi ngemuva kokudla

Uma uqhubeka nokuphathwa yisilungulela, khuluma nomhlinzeki wakho ngemithi engasiza.

Abanye besifazane banegazi namakhala lapho besakhulelwe. Lokhu kungenxa yokuthi izicubu ezisemakhaleni nasezinsinini zazo ziyoma, nemithambo yegazi iyavuleka futhi isondele ngaphezulu. Ungakugwema noma ukunciphisa lokhu kuphuma kwegazi ngo:

• Ukuphuza uketshezi oluningi
• Ukuthola uvithamini C omningi, ujusi wewolintshi noma ezinye izithelo namajusi
• Sebenzisa i-humidifier (ithuluzi elifaka amanzi emoyeni) ukunciphisa ukoma kwekhala noma amasinusi
• Ukuxubha amazinyo akho ngebhulashi elithambile ukuze wehlise izinsini ezophayo
• Ukugcina ukuhlanzeka kwamazinyo okuhle nokusebenzisa i-floss nsuku zonke ukugcina izinsini zakho ziphilile

Ukuvuvukala emilenzeni yakho kuvamile. Ungabona ukuvuvukala okuningi njengoba usondela ekubelethweni. Ukuvuvukala kubangelwa ukucindezela kwesibeletho sakho emithanjeni.

• Ungase futhi uqaphele ukuthi imithambo emzimbeni wakho ongezansi iya iba mikhulu.
• Emilenzeni, lezi zibizwa ngemithambo ye-varicose.
• Ungase futhi ube nemithambo esondelene nesitho sakho sangasese nesitho sakho sangasese esivumbukayo.
• Ku-rectum yakho, imithambo evuvukayo ibizwa ngama-hemorrhoids.

Ukunciphisa ukuvuvukala:

• Phakamisa imilenze yakho bese uphumuza izinyawo zakho endaweni ephakeme kunesisu sakho.
• Lala ngohlangothi embhedeni. Ukulala ohlangothini lwesobunxele kungcono uma ungakwenza ngokunethezeka. Inikeza nokusakazwa okungcono kwengane.
• Gqoka ama-pantyhose noma amasheya wokucindezela.
• Nciphisa ukudla okunosawoti. Usawoti usebenza njengesiponji futhi wenza umzimba wakho ubambe amanzi amaningi.
• Zama ukungahambi ngesikhathi sokuhamba kwamathumbu. Lokhu kungalimaza ama-hemorrhoids.

Ukuvuvukala kwemilenze okwenzeka lapho uphathwa yikhanda noma umfutho wegazi ophakeme kungaba wuphawu lwenkinga enkulu yezokwelapha yokukhulelwa ebizwa nge-preeclampsia. Kubalulekile ukuxoxa ngokuvuvukala kwemilenze nomhlinzeki wakho.

Abanye besifazane bazizwa bephelelwa umoya ngezikhathi ezithile ngenkathi bekhulelwe. Ungaqaphela ukuthi uphefumula ngokushesha kunokujwayelekile. Kwenzeka kaningi engxenyeni yokuqala yokukhulelwa ngenxa yezinguquko kumahomoni akho. Kungaphinda kwenzeke futhi ngasekupheleni kokukhulelwa kwakho ngenxa yengcindezi evela enganeni. Ukuphefumula okuncane ngokuzivocavoca okusheshe kube ngcono akukubi.

Ubuhlungu obukhulu besifuba noma ukuphefumula okungapheli kungaba uphawu lwenkinga enkulu yezokwelapha. Shayela ku-911 noma inombolo ephuthumayo yendawo noma uye egumbini lezimo eziphuthumayo ngokushesha uma unalezi zimpawu.

Ungathola ukuphefumula futhi emasontweni azayo wokukhulelwa. Lokhu kungenxa yokuthi isibeletho sithatha indawo enkulu kangangokuba amaphaphu akho awanaso isikhala esanele sokunweba.

Ukwenza lezi zinto kungasiza ngokuphefumula okuncane:

• Ukuhlala uqonde
• Ukulala kuqhutshwe ngomcamelo
• Ukuphumula lapho uzizwa uphelelwa umoya
• Ukuhamba ngesivinini esincane

Uma ngokungazelelwe unenkinga yokuphefumula engajwayelekile kuwe, bheka umhlinzeki wakho khona manjalo noma uye egumbini lezimo eziphuthumayo.

Ukunakekelwa ngaphambi kokubeletha - izimpawu ezivamile

I-Agoston P, Chandraharan E.Ukuthatha umlando nokuhlolwa kwizitho zokubelethisa. Ku: Symonds I, Arulkumaran S, abahleli. Ama-Obstetrics abalulekile kanye ne-Gynecology. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2020: isahluko 6.

UGregory KD, uRamos DE, uJauniaux ERM. Ukuqagela kanye nokunakekelwa kokubeletha. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ama-eds. Ama-Obstetrics kaGabbe: Ukukhulelwa Okujwayelekile Nenkinga. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2021: isahluko 5.

Swartz MH, Deli B. Isiguli esikhulelwe. Ku: Swartz MH, ed. I-Textbook of Physical Diagnosis: Umlando Nokuhlolwa. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2021: isahluko 23.

• Ukukhulelwa