Amajaqamba okukhulelwa: izimbangela eziyisithupha eziyinhloko nokuthi yini okufanele uyenze

-Delile

• 1. Ukukhathala ngokweqile
• 2. Ukuzuza kwesisindo
• 3. Izinkinga zokujikeleza
• 4. Ukwehla kwamanzi emzimbeni
• 5. Ukuntuleka kwe-calcium noma i-magnesium
• 6. I-thrombosis ejulile ye-venous
• Ungayivimba kanjani inkalakatha ekuphindeni yenzeke
• Ingabe i-cramp ekukhulelweni iyingozi?

Ukuvela kwezinsika ngesikhathi sokukhulelwa kuyinto ejwayelekile futhi ethinta cishe uhhafu wabesifazane abakhulelwe, okuvame ukuhlotshaniswa nezinguquko ezejwayelekile ekukhulelweni.

Yize kungesona isizathu sokukhathazeka, ukuvela kwamajaqamba kufanele njalo kubikwe kudokotela wokubelethisa, ikakhulukazi uma kwenzeka kaningi, ngoba futhi kungaba uphawu lokwehla kokuphela kwamanzi emzimbeni noma izinguquko kumanani amanye amaminerali, njenge-calcium ne-potassium, engashintshwa ukuze kunciphise ukungakhululeki.

Ngokuvamile, izindlela ezinhle zokudambisa amajaqamba zihlanganisa: ukunweba imisipha ethintekile, ukwenza i-massage nokufaka ukucindezela kwamanzi afudumele endaweni. Ukuze kuvinjelwe ukuthi bangaveli kaningi, ngaphezu kokuthintana nodokotela ababelethayo, kubalulekile ukuzivocavoca njalo nokugcina ukudla okunomsoco, okunothile emanzini, izithelo, imifino kanye nembewu.

Lokhu okulandelayo yizimbangela ezivame kakhulu zokukhulelwa amajaqamba nokuthi yini okufanele uyenze esimweni ngasinye:

1. Ukukhathala ngokweqile

Lesi yisona sizathu esivame kakhulu sokuvela kwezinsika ngesikhathi sokukhulelwa futhi kwenzeka ngoba ukukhulelwa kuyisigaba sezinguquko ezinkulu emzimbeni wowesifazane, okwenza okhulelwe azizwe ekhathele kakhulu kunokujwayelekile. Lokhu kukhathala kungagcina sekufaka ingcindezi enkulu ezicutshini, ikakhulukazi lezo ezisemilenzeni, okuholele ekubonakaleni kwezikhwebu.

Okufanele ngikwenze: imvamisa amasu alula njengokulula imisipha, ukubhucunga indawo ethintekile nokufaka ukucindezela okufudumele kwanele ukukhulula i-cramp.

2. Ukuzuza kwesisindo

Ukukhuphuka kwesisindo kungezinye zezizathu ezinkulu zokukhula kwesigaxa semilenze, ikakhulukazi ngenxa yokukhula kwengane, okugcina sekufaka ingcindezi emithanjeni yegazi nemithambo yegazi edlula esiswini iya emilenzeni.

Kungenxa yalesi sizathu imvamisa ukuthi amajaqamba aqala ukuvela ngemuva kwe-trimester yesithathu, njengoba kwenzeka lapho ingane isikhulile, ifaka ingcindezi eyengeziwe.

Okufanele ngikwenze: ngokufanele, abesifazane kufanele bazame ukukhuluphala kancane kancane nangendlela enempilo. Ngaphezu kwalokho, lapho isisu sesivele sikhulu kakhulu kubalulekile futhi ukuphumula ngokwengeziwe emini. Nawa amanye amathiphu wokudla okunempilo ngesikhathi sokukhulelwa ukugwema ukuthola isisindo esiningi.

3. Izinkinga zokujikeleza

Ngesikhathi sokukhulelwa kuyinto ejwayelekile ukuthi ukuhamba kwegazi kuhamba kancane ngenxa yomphumela wamahomoni okhulelwe nokwanda kwevolumu legazi emzimbeni. Ngalesi sizathu, kuyinto ejwayelekile ukuthi igazi ligcine liqoqene ngobuningi emilenzeni, lenze ukuvuvukala nokwenza lula ukubonakala kwezinsika.

Okufanele ngikwenze: indlela enhle yokugwema lolu hlobo lwe-cramp ukuphumula njalo usuku lonke imilenze yakho iphakeme kancane, ngaphezu kwezinga lenhliziyo yakho, ukuze ukuhamba kwegazi kube lula.Bheka ezinye izindlela zokulwa nokuqongelelwa koketshezi ekukhulelweni.

4. Ukwehla kwamanzi emzimbeni

Izinga lamanzi elanele libaluleke kakhulu ekusebenzeni komzimba wonke, kufaka phakathi ukukhula kwengane. Ngalesi sizathu, lapho owesifazane engaphuzi amanzi anele, kungenzeka ukuthi umzimba uzama ukunxephezela ngokususa amanzi ezindaweni ezingabalulekile kangako, ukuvikela ukukhulelwa. Enye yezindawo ezingathinteka yimicu yemisipha, eyehluleka ukusebenza kahle futhi ibangele amajaqamba.

Ngokungeziwe kumajaqamba, ezinye izimpawu ezingasiza ekuboneni ukuphelelwa amanzi emzimbeni zibandakanya umuzwa wokoma njalo, ukwehla kwenani lomchamo nomchamo ophuzi omnyama.

Okufanele ngikwenze: ngesikhathi sokukhulelwa kunconywa ukuthi uphuze phakathi kwezingilazi eziyisithupha kuya kweziyisishiyagalombili zamanzi ngosuku ukugwema ukuphelelwa amandla. Bheka kule vidiyo amasu ama-4 okuphuza amanzi amaningi emini:

5. Ukuntuleka kwe-calcium noma i-magnesium

I-calcium ne-magnesium ngamaminerali amabili abaluleke kakhulu ekusebenzeni kwemicu yemisipha futhi, ngakho-ke, lapho amanye engaphansi kwamanani afanele, kungavela izingqinamba, njengezikhwehlela.

Okufanele ngikwenze: kufanele uthintane nodokotela wakho wokubelethisa ukuze ahlolwe igazi futhi aqinisekise amazinga e-calcium ne-magnesium emzimbeni. Uma ziguqulwa, udokotela angahle anikeze ukusetshenziswa kwesengezo ukubuyisela amazinga alawa amaminerali.

6. I-thrombosis ejulile ye-venous

Lesi yisona sizathu esibi kakhulu kepha futhi esiyivelakancane sokuhlaselwa amajaqamba ngesikhathi sokukhulelwa. Kodwa-ke, abesifazane abakhulelwe basengozini eyengeziwe yokwakha amahlule angagcina evimbe omunye wemikhumbi emlenzeni futhi kuholele kwi-vein thrombosis ejulile.

Kodwa-ke, ngaphezu kwe-cramps, i-thrombosis iphinde ihambisane nezinye izimpawu ezilula zokuzibona njengobuhlungu obungazelelwe futhi obuqinile, ukuvuvukala komlenze, ububomvu nokuqina kwemithambo.

Okufanele ngikwenze: noma nini lapho kukhona ukusola kwe-vein thrombosis ejulile kubalulekile ukuya esibhedlela ukuyoqinisekisa ukuxilongwa bese uqala ukuxilongwa. Kwezinye izimo, i-thrombosis ingazixazulula emaminithini ambalwa, ikhulule izimpawu, kepha noma kunjalo kubalulekile ukuthi owesifazane okhulelwe abonwe ngudokotela. Bona amathiphu ama-5 wokugwema i-vein thrombosis ejulile.

Ungayivimba kanjani inkalakatha ekuphindeni yenzeke

Amanye amathiphu okufanele alandelwe ukuvimbela iziqephu ezintsha zezinhlungu lapho ukhulelwe yilezi:

• Ingabe elula nsuku zonke, njengoba kusiza ukuhlinzeka ngokuguquguquka nokulungisa izinguquko kokuma;
• Zijwayeze ukusebenza ngokomzimba okukhanyayo kuya kokulingene, njengokuhamba, cishe imizuzu engama-30 ngosuku, izinsuku ezi-3 kuye kwezingu-5 ngeviki, njengoba zithuthukisa amandla, ukuqina nokujikeleza kwemisipha
• Gwema ukuzivocavoca ngokweqile, ngoba imisebenzi ejulile futhi ekhandlayo nayo ingadala ukukhathala nokuphambana okungazelelwe kwemisipha;
• Phuza cishe amalitha ayi-1.5 kuya kwangu-2 ngosuku, ukugcina umzimba unamanzi amaningi;
• Ukudla ukudla okunothe nge-calcium, i-potassium ne-magnesium, ekhona ekudleni okufana ne-avocado, ijusi le-orange, ubhanana, ubisi, i-broccoli, imbewu yamathanga, ama-alimondi, ama-hazelnut noma amantongomane aseBrazil, ngokwesibonelo.

Yize lokhu kudla kunothe ngamaminerali asiza ukuvimbela amajaqamba, kungahle kudingeke ukuthi uthathe izithasiselo ezinothe ngalezi zimaminerali, okufanele zithathwe kuphela ngowesifazane okhulelwe lapho ekhonjiswa ngudokotela.

Bheka amanye amathiphu kuvidiyo elandelayo:

Ingabe i-cramp ekukhulelweni iyingozi?

Yize kungakhululeki neze, isikhathi esiningi, ukuba namajaqamba akuyona ingozi, kuyanconywa ukuthi silandele amathiphu esikhulume ngawo ukukhulula nokuvikela lezi ziqephu.

Kodwa-ke, uma zivela kaningi, kungakuhle ukuthi ubike kudokotela wokubelethisa ngesikhathi sokubeletha, ukuze aphenye izimbangela ezingaba khona, ngokusebenzisa imithamo yama-electrolyte namavithamini egazini, futhi, uma kunesidingo, anikeze umuthi othile wokulungisa, njenge-magnesium.okanye izengezo zamavithamini.