Izizathu ezi-5 ezinhle zokuzivocavoca ekukhulelweni

-Delile

• Uqala nini ukuzivocavoca ukhulelwe
• Yikuphi ukuzivocavoca okungenziwa ngowesifazane okhulelwe
• Ungakuyeka nini ukuzivocavoca ukhulelwe

Owesifazane okhulelwe kufanele enze okungenani imizuzu engama-30 yokuzivocavoca umzimba ngosuku futhi, okungenani, kathathu ngesonto, ukuhlala esimweni ngesikhathi sokukhulelwa, ukuthumela i-oxygen eyengeziwe enganeni, ukulungiselela ukubeletha nokwenza lula ukululama ngemuva kokubeletha. ukubeletha.

Ezinye izizathu ezi-5 zokuzivocavoca ekukhulelweni zifaka iqiniso lokuthi ukuvivinya umzimba kusiza:

1. Nciphisa noma uvimbele ubuhlungu ngemuva;
2. Nciphisa ukuvuvukala imilenze nezinyawo;
3. Nciphisa ingozi yesifo sikashukela ukukhulelwa;
4. Nciphisa ingozi yomfutho wegazi ophezulu ekukhulelweni okungaholela esifo okuthiwa i-preeclampsia;
5. Nciphisa amathuba okuthola amafutha amaningi Ngesikhathi sokukhulelwa. Bona mangaki amakhilogremu ongawafaka: Mangaki amaphawundi engingawafaka ngesikhathi sokukhulelwa?

Ngaphezu kwalokho, owesifazane okhulelwe owenza ukuzivocavoca umzimba unamandla amaningi nemizwa, ulala kangcono ebusuku futhi unamandla amaningi emisipha, ukuguquguquka nokukhuthazela.

Ukuzivocavoca ngesikhathi sokukhulelwa kufanele kuqondiswe njalo nguthisha womzimba nodokotela wokubelethisa futhi kungalimazi ingane lapho owesifazane okhulelwe enza izivivinyo eziphansi ezinconywayo ngesikhathi sokukhulelwa, njengokuhamba, ama-pilates, ukwakha umzimba, ukubhukuda noma i-yoga.

Uqala nini ukuzivocavoca ukhulelwe

Ukuvivinya umzimba ekukhulelweni kungenziwa kusukela ekuqaleni kokukhulelwa, kepha, ngaphambi kokuqala izivivinyo, owesifazane okhulelwe kufanele abonane nodokotela ababelethayo, ngoba kwezinye izimo, ukuzivocavoca umzimba akukhuthazwa njengasesimweni sezinkinga zenhliziyo noma samaphaphu , ukopha esithweni sangasese sowesifazane noma ingozi yokuzalwa ngaphambi kwesikhathi.

Ngemuva kokuthi udokotela obelethisayo esekhiphe umkhuba wokuzivocavoca, owesifazane okhulelwe kufanele athathe izinyathelo ezithile ezifana nalezi:

• Ukwelula njalo ngaphambi nangemva kokuvivinya umzimba. Funda kabanzi ku: Ukwelula izivivinyo ekukhulelweni;
• Phuza uketshezi oluningi ukuhlala unamanzi amaningi ngesikhathi sokuvivinya umzimba;
• Gwema ifayela le-ukushisa ngokweqile.

Ngaphezu kwalokho, uma owesifazane okhulelwe engazivocavoci ngaphambi kokukhulelwa, kufanele aqale ngemizuzu eyi-10 kuphela yokuzivocavoca ngosuku, ande aze afinyelele okungenani imizuzu engama-30 ngosuku. Uma owesifazane okhulelwe ebekwenza ukuzivocavoca umzimba ngaphambi kokukhulelwa, angaqhubeka nokuzivocavoca ezingeni elifanayo, inqobo nje uma ezizwa ekhululekile futhi nodokotela noma nothisha womzimba bayavuma.

Yikuphi ukuzivocavoca okungenziwa ngowesifazane okhulelwe

Ukuzivocavoca okuhle kwabesifazane abakhulelwe kuhamba, njengoba kunikeza isimo se-aerobic ngokulingene, esinokuxineka okuncane emalungeni. Ezinye izinketho ezinhle zifaka phakathi ukwakha umzimba ngesisindo esiphansi nokuphindaphinda okuningi, ama-pilates ne-yoga. Thola ukuthi iziphi izivivinyo ezinhle kakhulu ongazijwayeza ukukhulelwa.

Ngakolunye uhlangothi, ukuzivocavoca okufana nokutshuza emanzini, i-hockey yeqhwa, ibhola, i-basketball, i-gymnastics, ukushushuluza emanzini, ukuntweza olwandle noma ukugibela amahhashi akunconywa ngenxa yobungozi bezinkinga noma ukuwa.

Bona ukuzivocavoca okuhle kokuhamba kwabesifazane abakhulelwe.

Ungakuyeka nini ukuzivocavoca ukhulelwe

Owesifazane okhulelwe kufanele ayeke ukuzivocavoca futhi axhumane nodokotela ababelethayo lapho kwenzeka:

• Ukopha kwesitho sangasese sowesifazane noma ukuvuza oketshezi okuvela esifundeni esisondelene;
• Isiyezi;
• Ikhanda;
• Ukuphefumula okwandisiwe;
• Ubuhlungu besifuba;
• Ukushaya kwenhliziyo okungajwayelekile noma okusheshayo;
• Ukuphambana kwesibeletho okuqhubeka ngemuva kokuphumula;
• Ukwehla kokunyakaza kwengane.

Lapho kukhona lezi zimpawu, owesifazane okhulelwe kufanele abonane nodokotela ababelethayo noma aye egumbini lezimo eziphuthumayo ayohlolwa futhi, uma kunesidingo, athole ukwelashwa okufanele, okungabandakanya ukuphumula nokungabikho kokuvivinya umzimba.

Ngaphezu kokuzivocavoca umzimba, bona ukudla okuyi-10 okungafanele ukuthi abesifazane abakhulelwe bakudle ukuqinisekisa impilo.