Amaviki angama-30 akhulelwe: Izimpawu, amathiphu, nokuningi

-Delile

• Ingane yakho
• Ukuthuthukiswa kwamawele ngesonto lama-30
• Izimpawu ezingama-30 ezikhulelwe
• Ukuhlungu obusemhlane
• Ukushintsha kwezinyawo
• Ukushintsha kwemizwelo
• Izinto okufanele uzenze kuleli sonto ngokukhulelwa okunempilo
• Thenga umcamelo wokukhulelwa
• Yenza uhlelo lokuzalwa
• Setha i-nursery yakho nesihlalo semoto
• Ukushayela nini udokotela

Izinguquko emzimbeni wakho

Udinga ukubheka phansi esiswini sakho esihle kuphela ukuze wazi ukuthi usendleleni eya ezinganeni ezishisayo nangama-coos asanda kuzalwa. Ngalesi sikhathi, cishe usukulungele ukuhlangana nengane yakho bese ubuyela emzimbeni wakho wangaphambi kokukhulelwa. Kodwa khumbula, la masonto okugcina isikhathi esibalulekile sokukhula kwengane yakho, ukukhula kwayo, kanye nempilo yangemva kokubeletha.

Kungenzeka uzizwe ukhathele ngokwengeziwe kulezi zinsuku. Ukuthola indawo yokulala ngokunethezeka kuba nzima ngokwengeziwe, futhi ukuvuka usebenzise indlu yangasese nakho kungathinta ukulala kwakho. Zama ukulala ngaphambi kwesikhathi esivamile, futhi uma ukwazi, lala ngemuva kwesikhashana ekuseni. Ukulala kungasiza futhi ekuthuthukiseni amandla akho.

Ingane yakho

Emasontweni angama-30 ingane yakho kungenzeka ukuthi isishaye elinye ibanga lesisindo: amakhilogremu ama-3! Ngenkathi isisu sakho esikhulayo singakwenza uzizwe sengathi ukhula i-linebacker, ingane yakho ingama-intshi ayi-15 kuye kwangama-16 ubude kuleli qophelo.

Amehlo engane yakho aqala ukuhlukanisa okukhona eduze kwakhe kuleli sonto, noma ngabe ingane yakho izoqhubeka nokuchitha isikhathi esihle ngamehlo avaliwe. Lapho nje ingane yakho isijoyina umhlaba, izoba nombono ka-20/400 (uma kuqhathaniswa no-20/20). Lokhu kusho ukuthi izingane zingagxila kuphela ezintweni eziseduze nobuso bazo, ngakho-ke lungela ukusondelana eduze.

Ukuthuthukiswa kwamawele ngesonto lama-30

Izingane zakho zikhule zaba ngamasentimitha ayi-10 1/2 ukusuka esihlokweni kuya ku-rump kuleli sonto. Banesisindo esingamakhilogremu ama-3 lilinye. Isonto lama-30 kulapho ukukhula kwamawele kuqala ukusilela emuva ekukhuleni kozakwabo be-singleton.

Izimpawu ezingama-30 ezikhulelwe

Ngeviki lama-30 lokukhulelwa kwakho, ungathola lezi zimpawu ezilandelayo:

• ukukhathala noma inkinga yokulala
• ukuhlungu obusemhlane
• izinguquko ngosayizi noma ukwakheka kwezinyawo zakho
• ukushintsha kwemizwelo

Ukuhlungu obusemhlane

Ubuhlungu emuva buyisifo esivamile ngesikhathi sokukhulelwa futhi siba sibi kakhulu ku-trimester yesithathu ngokuzuza kwakho kwesisindo okwengeziwe. Sekusele cishe amasonto ayi-10 ukhulelwe, uzojabula ukwazi ukuthi kunezinto eziningi ezingasiza.

Okokuqala, hlola nodokotela wakho ukuze uqiniseke ukuthi uthola isisindo esifanele. Ukuthola isisindo esiningi akukhona nje ukwengeza izingozi ezengeziwe ekukhulelweni kwakho, kungakhuphula nobuhlungu bakho emuva. Ngakolunye uhlangothi, ukuthola okuncane kakhulu kungaba yinkinga.

Okulandelayo, gxila ekumeni kwakho. Uma ukuthola kunzima ukuma noma ukuhlala mpo nesisu sakho sikukala, ungahle uthande ukubheka ibhande lokuxhasa ukukhulelwa.Uma usebenza edeskini, qiniseka ukuthi isihlalo sakho, ikhibhodi, kanye nokuqapha kwekhompyutha kusethelwe ukudala indawo ye-ergonomic.

Ukuphakamisa izinyawo zakho nakho kunganciphisa noma yiziphi izingqinamba zangemuva. Uma usadlala izicathulo zakho eziphakeme ngaphambi kokukhulelwa, cabanga ukushintshela ezicathulweni ezicaba ezinikeza ukusekelwa. Izicathulo ezisekelayo zingasiza ekunciphiseni ubuhlungu emuva. Ungakhathazeki, noma kunjalo. Izicathulo zakho ezinhle zisazokulinda ngemuva kokufika kwengane yakho.

Zikhumbuze ukuthi konke kuzokuzuzisa ekugcineni, futhi uma ubuhlungu bukukhathaza, khuluma nodokotela wakho ngamakhambi okungenzeka, noma ubuze umlingani wakho ukuthi abhucungwe. Ukubhucungwa futhi kuyindlela enhle yokuxhumana nomlingani wakho.

Ukushintsha kwezinyawo

Awucabangi izinto uma ucabanga ukuthi izinyawo zakho ziyashintsha. Abanye besifazane bakhuphuka ngosayizi wezicathulo ngokugcwele ngesikhathi sokukhulelwa kwabo. kukhombisa ukuthi ukukhulelwa kungathinta kokubili usayizi wezinyawo nokwakheka. Ngenkathi ukuvuvukala kokugcina uketshezi kungenzeka kunciphise ukulethwa ngemuva, ukukhulelwa kungakuguqula unyawo lwakho unomphela.

Uma ukuhamba ngezilayidi ezithambile, ezithethelelayo ezisuka ku-9 kuye ku-5 kungenzeki, lesi kungaba yisikhathi sokutshala izicathulo ezintsha ezizolingana kahle nesikhathi esisele sokukhulelwa kwakho.

Ukushintsha kwemizwelo

Uma i-trimester yakho yesibili ikunikeze ukukhululeka okuncane kusuka ekukhuphukeni nokwehla okungokomzwelo, kuyinto ejwayelekile ngokuphelele ukuqala ukubhekana nokushintshashintsha kwemizwelo ku-trimester yakho yesithathu. Unokuningi engqondweni yakho, futhi lokho okuhambisana nokukhathala kwakho okwandisiwe kungabeka izinzwa zakho onqenqemeni.

Uma izinkathazo zokukhulelwa noma ukuba ngumama okuzayo kukugcina ubusuku abaningi noma kuphazamisa imisebenzi yakho yansuku zonke noma ubudlelwane, kufanele ubonane nodokotela wakho. Akuvamile ukuthi abesifazane babhekane nokudangala ngesikhathi sokukhulelwa noma ngemuva kokukhulelwa. Udokotela wakho angakusiza ukuyilawula.

Izinto okufanele uzenze kuleli sonto ngokukhulelwa okunempilo

Kungenzeka ukuthi ususondele entanjeni, kodwa kusenezinto ongazenza ukusiza ukugcina wena nengane yakho niphephile, niphilile futhi nijabule.

Thenga umcamelo wokukhulelwa

Uma unenkinga yokulala, ungahle uthande ukuthenga umcamelo wokukhulelwa. Ngenkathi umcamelo wokukhulelwa ungeke ulungise zonke izizathu okungenzeka ukuthi uhlangabezana nokuqwasha okubangelwa ukukhulelwa, kungakusiza ukuthi ube sesimweni sokunethezeka. Lokhu kungenza kube lula ukuwa nokulala.

Yenza uhlelo lokuzalwa

Akubona bonke abesifazane abahlanganisa uhlelo lokuzalwa futhi, njenganoma imuphi umcimbi, imininingwane eqondile yohlelo lwakho lokuzalwa ingase ingadlali ngendlela obuyilindele ngayo. Ukwenza uhlelo lokubeletha, noma kunjalo, kuyindlela enhle yokuxoxa ngezici ezibalulekile zomsebenzi wakho ngaphambi kokuba ungene kuwo. Yikuphi ukuphathwa kobuhlungu ofuna ukugxila kukho? Ufuna ubani egumbini lokusebenzela nawe? Ngabe ufuna ingane yakho ihlale nawe ngemuva kokubeletha? Ingabe uvulekele i-epidural anesthesia? Lezi yizinto ezinhle kakhulu ukuxoxa nomlingani wakho nodokotela wakho ngaphambi kwesikhathi ukuze wonke umuntu abe ekhasini elilodwa.

Yiba nezimo nganoma yiziphi izinhlelo. Izingane zinendlela yokuphonsa izinhlelo ngefasitela, futhi lokhu kungenzeka ngokushesha nje ngosuku lwazo lokuqala lokuphila. Indlela engcono kakhulu yokuqinisekisa ukuthi ukuhamba ngomkhumbi okushelelayo kuza emsebenzini nangaphezulu ukuthi ube nobudlelwano obunempilo, bokuthembela nodokotela wakho nohlelo lwakho lokusekela ukuze uncike kuzo lapho izinto ziqhela kokulindelekile. Akunandaba nokucacisiwe, ingane nomama ojabule futhi onempilo yilokho okudutshulwa yiwo wonke umuntu. Ukugxila kokwenzekayo esikhundleni salokho obufisa ukuthi kwenzeke kwenzeke kuzoqinisekisa ukuthi ungaba ummeli ongcono kakhulu wakho nomntwana wakho.

Setha i-nursery yakho nesihlalo semoto

Yize izinto eziningi ezenziwa ngesandla zihle futhi zisiza isabelomali, kufanele uthenge isikhalazo sokulala ukuqinisekisa ukuthi sakhiwe ngaphansi kweziqondiso zakamuva zokuphepha. Ukusetha i-nursery yakho (noma isikhwama sokulala uma ingane yakho izohlala egumbini lakho lokulala) futhi isihlalo semoto singabonakala sincane ngaphambi kwesikhathi. Kodwa khumbula, ingane yakho cishe ngeke ifike ngosuku lwayo olulindelekile. Noma ngabe unezidingo zokulethwa ezihleliwe, ungangena emsebenzini ngaphambi kwalolo suku.

Ukuqinisekisa ukuthi unendlela ephephile yokuletha ingane ekhaya nendawo ephephile yokuthi ingane yakho ilale uma ufika ekhaya kuzosusa okukodwa noma ezimbili kokukhathazeka okuningi okungenzeka kudlula ekhanda lakho. Akukaze kube buhlungu ukuzilungiselela.

Ukushayela nini udokotela

Qaphela izifinyezo zesibeletho. Ngenkathi usalelwe amasonto ayishumi ukuthi uhambe, kwesinye isikhathi ingane izonquma ukuza kusenesikhathi. Uma uqala ukuzwa izinhlungu zokusikwa futhi zikhula kaningi, kungenzeka ukuthi ziyizinciphiso zangempela esikhundleni sezinciphiso zeBraxton-Hicks. Uma ungaqiniseki ukuthi usemsebenzini, ngaso sonke isikhathi kungcono ukuwudlala uphephile futhi ushayele udokotela wakho. Vele, ukuphuma kwegazi esithweni sangasese noma ukuvuza okumanzi ngezinye zezizathu zokubiza udokotela.

Futhi hlola nodokotela wakho uma uhlangabezana nokudabuka okukhulu noma ukukhathazeka. Udokotela wakho angakusiza ukuphatha ngokuphepha futhi welaphe ukucindezeleka noma ukukhathazeka kwakho.