Izinyathelo eziyi-7 okufanele uzithathe ngaphambi kokukhulelwa

-Delile

• 1. Qala ukuthatha i-folic acid
• 2. Yenza izivivinyo zangaphambili
• 3. Gwema ikhofi notshwala
• 4. Hlola imithi yokugoma
• 5. Vocavoca umzimba njalo
• 6. Yeka ukubhema
• 7. Yidla kahle

Ukuze ukukhulelwa kuqhubeke ngendlela enempilo, kubalulekile ukuthi abashadayo babonane nodokotela wezifo zabesifazane, okungenani izinyanga ezintathu ngaphambi kokukhulelwa, ukuze akhombise okufanele kwenziwe yindoda nowesilisa ukuqinisekisa ukukhulelwa okunempilo.

Kubalulekile ukuthi kwenziwe izivivinyo ngaphambi kokukhulelwa, ngaphezu kokuncoma ezinye izindlela zokuphepha, njengokukhuphula ukusetshenziswa kokudla okunothe nge-folic acid noma ukusebenzisa i-supplementation ekukhuleni okunempilo kwengane.

Ezinye zezinyathelo okufanele zithathwe ngaphambi kokukhulelwa yilezi:

1. Qala ukuthatha i-folic acid

I-Folic acid iyi-vitamin B ebalulekile ukuqinisekisa ukuvalwa okulungile kwethambo le-neural yengane, elenzeka emasontweni ambalwa okuqala okukhulelwa, lapho owesifazane engazi ukuthi ukhulelwe.

Ngakho-ke, ukwandisa ukusetshenziswa kokudla okune-folate, okufana ne-broccoli, amaqanda abiliswe kanzima nobhontshisi omnyama, ngokwesibonelo, kungasiza ekuqinisekiseni ukukhulelwa okungenangozi encane enganeni. Yazi okunye ukudla okunothe nge-folic acid.

Ngaphezu kwalokho, kunconywa ukuthi kusetshenziswe isengezo se-folic acid, okufanele siqale okungenani izinyanga ezintathu ngaphambi kokumisa inzalo, ukunciphisa ubungozi bezinkinga zemizwa enganeni.

2. Yenza izivivinyo zangaphambili

Okungenani izinyanga ezintathu ngaphambi kokuzama ukukhulelwa, ukuhlolwa kwegazi okuphelele, ukuhlolwa komchamo, ukuhlolwa kwendle kanye nokuhlolwa kwe-serological kwe-cytomegalovirus, i-rubella, i-toxoplasmosis, i-syphilis, i-hepatitis B ne-AIDS kufanele kwenziwe. Ngaphezu kwalokho, owesifazane kufanele futhi enze i-pap smear ne-ultrasound ukubheka impilo yakhe yabesifazane. Indoda nayo ingenza i-spermogram ukuhlola ukusebenza nobungako besidoda.

Uma lowo ozoba ngumama noma ubaba enomlando womndeni wokukhubazeka kofuzo noma uma lo mbhangqwana uhlobene kakhulu, njengoba kwenzeka maqondana nomshado phakathi kwabazala, lo mbhangqwana kufanele futhi uvivinywe ucwaningo oluthile. Bona ezinye izivivinyo ukuze ukhulelwe.

3. Gwema ikhofi notshwala

Ukuphuza utshwala kuyadikibala ngesikhathi sokukhulelwa, ngakho-ke, uma owesifazane ezama ukukhulelwa, lokhu kungenzeka nganoma yisiphi isikhathi, yena engazi, ngakho-ke kufanele agweme ukuphuza iziphuzo ezidakayo.

Ngaphezu kwalokho, ukuphuza ikhofi nakho kufanele kuncishiswe, ngoba kungathinta ikhono lowesifazane lokumunca i-ayoni. Umthamo we-caffeine ngakho-ke akufanele weqe ama-200 mg.

4. Hlola imithi yokugoma

Eminye imithi yokugoma ibalulekile ekuqinisekiseni ukukhulelwa okunokuthula, njenge-rubella, i-chickenpox, i-hepatitis B kanye nemithi yokugomela u-tetanus, ngakho-ke uma owesifazane engakathathi noma iyiphi yale mithi yokugoma, kufanele akhulume nodokotela.

Yazi ukuthi yimiphi imigomo yokugoma okufanele futhi engafanele ukuthathwa ngesikhathi sokukhulelwa.

5. Vocavoca umzimba njalo

Ukuvivinya umzimba njalo kukhuthaza ukuphumula komzimba futhi kuthuthukise nemisebenzi yawo, ngaphezu kokusiza ekugcineni isisindo esifanele, nakho okufaka isandla ekukhulelweni okunempilo nokuthula.

Ukuzivocavoca umzimba kungaqhubeka nokwenziwa ngesikhathi sokukhulelwa, kepha abesifazane kufanele bagweme imithelela ephezulu efana nokugxuma, ibhola lezinyawo noma imidlalo ye-basketball, ngokwesibonelo, ngoba ukuwa kungaholela ekukhishweni kwesisu, futhi bakhethe ukuzivocavoca okuphephile, njengokuhamba, ukuqeqeshwa isisindo, ukugijima, ukuhamba ngebhayisikili nama-Pilates.

6. Yeka ukubhema

Abesifazane ababhemayo kufanele bayeke ukubhema ngisho nangaphambi kokuba bakhulelwe, ngoba ugwayi wenza kube nzima ukuvuna nokufaka iqanda, kunciphisa amathuba okukhulelwa. Ngaphezu kwalokho, kuyalulekwa ukuthi uqale ukunciphisa isikhathi esithile kusengaphambili ngoba, kwabanye abantu, kungaba nzima kakhulu ukukhahlela lo mkhuba futhi inhloso ukuthi owesifazane akwazi ukuyeka ngaphambi kokukhulelwa.

7. Yidla kahle

Ngaphezu kokugwema amafutha, ushukela nokudla okusetshenzisiwe, icebo elihle ukufaka imali ekudleni okunempilo, njengezithelo, imifino, imicu kanye nama-probiotic, okuzonikeza umzimba izakhamzimba ezidingekayo zokukhulelwa okunempilo.

Kubalulekile ukufaka ukudla okunothe i-folic acid, kanye nokudla okunevithamini E, okufana ne-broccoli, isipinashi, ipheya, ujusi wetamatisi, isalmon, imbewu yamathanga, iklabishi, amaqanda, amajikijolo amnyama, ama-apula kanye nezaqathe, ukusiza ukulawula ukukhiqizwa kwamahomoni, ukwenza lula ukukhulelwa.

Buka le vidiyo elandelayo futhi ufunde kabanzi mayelana nokuthi yini ongayidla ukuze ukhulise amathuba akho okukhulelwa: