Ukugcina Ukukhulelwa Okunempilo

-Delile

• Ukudla okunomsoco
• Ukuzuza kwesisindo
• Okungafanele kudliwe
• Amavithamini angaphambi kokubeletha
• Ukuzivocavoca umzimba
• Imikhuba eshintshayo
• Ukugula ngesikhathi ukhulelwe
• Ukunakekelwa ngaphambi kokubeletha

Lapho uthola ukuthi ukhulelwe, imibuzo esheshayo kungenzeka ifike engqondweni yakho: Yini engingayidla? Ngisakwazi ukuzivocavoca umzimba? Ingabe izinsuku zami ze-sushi sezedlule? Ukuzinakekela akukaze kubaluleke kakhulu, kepha akunzima ukukufunda.

Nakhu ukuthi ungakugcina kanjani ukukhulelwa okunempilo ngokudla, amavithamini, imikhuba emihle, nokuningi.

Ukudla okunomsoco

Ukudla ukudla okunomsoco ngesikhathi sokukhulelwa kuxhumene nokukhula okuhle kobuchopho nesisindo sokuzalwa okunempilo, futhi kunganciphisa ubungozi bokukhubazeka okuningi kokuzalwa.

Ukudla okulinganiselayo kuzonciphisa nezingozi zokushoda kwegazi, kanye nezinye izimpawu zokukhulelwa ezingathandeki njengokukhathala nokugula kwasekuseni.

Ukudla okulinganisela kahle kokukhulelwa kufaka:

• amaprotheni
• uvithamini C
• i-calcium
• izithelo nemifino
• okusanhlamvu okuphelele
• ukudla oku-iron-rich
• amafutha anele
• i-folic acid
• ezinye izakhi ezifana ne-choline

Ukuzuza kwesisindo

Indlela elula yokwanelisa izidingo zakho zokudla okunomsoco ngesikhathi ukhulelwe ukudla ukudla okuhlukahlukene okuvela eqenjini ngalinye lokudla nsuku zonke.

Ukuthola isisindo ngenkathi ukhulelwe kungokwemvelo ngokuphelele futhi kulindeleke. Uma isisindo sakho besisebangeni elijwayelekile ngaphambi kokukhulelwa, i-American College of Obstetrics and Gynecology (ACOG) incoma ukuzuza kwesisindo okungaba ngamakhilogremu angama-25 kuye kwangama-35.

Kubalulekile ukuxoxa futhi ubheke isisindo sakho kanye nezidingo zakho zokudla okunempilo nodokotela wakho phakathi nokukhulelwa kwakho.

Izincomo zokuzuza isisindo zizohluka kubantu abanesisindo esincane ngaphambi kokukhulelwa, kubantu abanokukhuluphala, nangalabo abanokukhulelwa okuningi kokukhulelwa, njengamawele.

Okungafanele kudliwe

Ukuvikela wena nengane ekuthelelekeni kwebhaktheriya noma okuyisinanakazana, okufana ne-listeriosis, qiniseka ukuthi lonke ubisi, ushizi, nejusi akunathisiwe.

Ungayidli inyama ephuma kwikhawunta ye-deli noma izinja ezishisayo ngaphandle uma zifudunyezwa ngokuphelele. Futhi gwema ukudla kwasolwandle okubhemayo okufrijiwe nenyama kanye nezilwandle.

Uma wena noma othile emndenini wakho uke waba nomlando wokungezwani komzimba, khuluma nodokotela wakho mayelana nokunye ukudla okufanele ukugweme.

Amavithamini angaphambi kokubeletha

Izakhi zomzimba eziningi ezidingekayo ngesikhathi sokukhulelwa kufanele zivele ekudleni, kepha izithasiselo zokubeletha ngaphambi kokubeletha zidlala indima ebalulekile ukugcwalisa noma iziphi izikhala. Kunzima ukuhlela ngokungaguquguquki ukudla okunomsoco nsuku zonke.

I-Folic acid (folate) ivithamini B ebaluleke kakhulu kwabesifazane abakhulelwe. Izithasiselo ze-Folic acid ezithathwe emavikini ambalwa ngaphambi kokukhulelwa futhi emasontweni okuqala ayi-12 okukhulelwa zitholakele ukwehlisa ubungozi bokuba nengane enesici se-neural tube esinjenge-spina bifida.

I-Choline ngesinye isakhi esibalulekile esingasiza ekuvimbeleni ukukhubazeka kokuzalwa kobuchopho nomgogodla. Amavithamini amaningi angaphambi kokubeletha aqukethe okuningi noma i-choline ngakho-ke khuluma nodokotela wakho ngokungeza isengezo se-choline.

Ukuzivocavoca umzimba

Ukuvivinya umzimba ngokulingene akubhekwa njengokuphephile kubantu abakhulelwe kuphela, kuyakhuthazwa futhi kucatshangwe ukuthi kuzuze wena nengane yakho ekhulayo.

I-ACOG incoma ukuthi kuhloswe okungenani imizuzu eyi-150 yokusebenza ngamandla okulinganisela kwe-aerobic njalo ngesonto. Kodwa-ke, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi umbuso wokuzivocavoca, ikakhulukazi uma kunezici ezinobungozi.

Uma ubungasebenzi ngaphambi kokukhulelwa, khuluma nodokotela wakho mayelana nokuthi yikuphi ukuzivocavoca okuphephile ongakwenza ngesikhathi sokukhulelwa.

Iningi lokukhulelwa okujwayelekile, ukuzivocavoca umzimba kunga:

• ukwandisa amazinga wamandla
• thuthukisa ukulala
• qinisa imisipha nokukhuthazela
• ukunciphisa iqolo
• khipha ukuqunjelwa
• ukwandisa ukusakazeka
• ukunciphisa ukucindezeleka

Ukuvivinya umzimba nge-aerobic, njengokuhamba, ukugijima okulula nokubhukuda, kuvusa inhliziyo namaphaphu kanye nomsebenzi wemisipha nowokuhlangana, okusiza ukucubungula nokusebenzisa umoya-mpilo.

Kunezigaba eziningi zokuzivocavoca ezakhelwe ngqo abesifazane abakhulelwe ezisiza ekwakheni amandla, ukuthuthukisa ukuma nokuhleleka, nokukhuthaza ukusakazwa okungcono nokuphefumula. Futhi, ungahlangana nabanye abazali ukuze uthole ukusekelwa!

Ukuzivocavoca kwe-squatting ne-Kegel kufanele kungezwe enkambisweni yokuzivocavoca umzimba. Ukuzivocavoca kukaKegel kugxila emisipheni engaphezulu. Lokhu kuvivinya kwenziwa ngendlela efanayo owamisa ngayo bese uqala ukuhamba komchamo.

Imisipha ye-perineal iyaqiniswa ukubalwa kokuthathu, bese ikhululeka kancane. Isikhathi sesikhathi imisipha enenkontileka singakhuphuka ngokuhamba kwesikhathi njengoba ukulawulwa kwemisipha kuba lula.

Ukuphumuza imisipha yangasese kungasiza ngesikhathi sokuzalwa kwengane. Ukuzivocavoca kweKegel kucatshangwa ukuthi kusiza ukugcina ithoni yemisipha enhle nokulawula endaweni engaphelele, engasiza ekulethweni nasekululameni ngemuva kokuzalwa.

Imikhuba eshintshayo

Ukwenza ukukhetha okuhle kwendlela yokuphila kuzoba nomthelela ngqo empilweni yengane yakho. Kubalulekile ukumisa noma yikuphi ukubhema ugwayi, ukusetshenziswa kabi kwezidakamizwa, nokuphuza utshwala. Lokhu kuxhunyaniswe nezinkinga ezinkulu kanye nezingozi zombili wena nengane yakho.

Ukuphuza utshwala ngesikhathi sokukhulelwa kuxhunyaniswa nezinkinga ezahlukahlukene enganeni ekhulayo. Noma yibuphi utshwala obudakiwe bungena egazini lombungu kusuka egazini likamama.

Ukuphuza sonke isikhathi sokukhulelwa kungaholela esibelethweni sotshwala syndrome (FAS). I-American Academy of Pediatrics yexwayisa ukuthi i-FAS ingadala ukuthi ingane yakho ibe nokushoda kokukhula, njengokukhuluphala kanye / noma ukuphakama okufushane, futhi ibe nokungajwayelekile ohlelweni lwayo lwemizwa oluphakathi.

Ukuphuza utshwala ngesikhathi sokukhulelwa nakho kungaholela ezinkingeni, njenge:

• ukukhulelwa kwesisu
• ukusebenza ngaphambi kwesikhathi nokulethwa
• ukuzala ingane ishonile

Ukubhema ugwayi ngaphambi kokuqala kokukhulelwa kuyingozi enganeni ekhulayo. Kukhona nokuthi ukubhema ngesikhathi ukukhulelwa kuyingozi.

Ukubhema kuthinta ukugeleza kwegazi nokulethwa komoya-mpilo enganeni, ngakho-ke ukukhula kwayo.

Ukubhema ugwayi kuyingozi ezinganeni ezinesisindo esiphansi sokuzalwa, nakho okuba yingozi yokufa kwezinsana nokugula ngemuva kokubeletha.

Ukubhema kuhlotshaniswa nezinkinga ezahlukahlukene zokukhulelwa, kufaka phakathi:

• ukopha esithweni sangasese
• ukukhulelwa kwe-ectopic
• i-placental detachment ngaphambi kwesikhathi
• ukusebenza ngaphambi kwesikhathi nokulethwa

Uma udinga usizo nganoma yiziphi izinkinga zokusebenzisa kabi izidakamizwa, khuluma nodokotela wakho ngokushesha okukhulu.

Ukugula ngesikhathi ukhulelwe

Ngaphandle kwazo zonke izimpawu ezilindelekile ezihambisana nokukhulelwa, abesifazane abakhulelwe nabo bathinteka ezifweni ezithile, njengomkhuhlane ovamile noma umkhuhlane.

Owesifazane okhulelwe maningi amathuba okuthi agule kakhulu uma ephathwa umkhuhlane (i-influenza virus). Yize umkhuhlane ungakwenza uzizwe ungaphathekile kahle, cishe ngeke uthinte ingane yakho ekhulayo.

Ezinye zezifo noma izimpawu ezivame kakhulu zifaka:

• umkhuhlane ovamile
• umkhuhlane wonyaka
• ikhala eligijimayo
• isisu esibuhlungu

Kubalulekile ukukhuluma nodokotela wakho ngezindlela zokuphepha eziphephile ukuzisebenzisa kunoma yiziphi izifo ngesikhathi ukhulelwe. Imithi eminingi ejwayelekile nezithasiselo, njenge-aspirin noma ibuprofen, ingahle inganconywa ngezikhathi ezithile zokukhulelwa.

Ukuvimbela kuyindlela engcono yokugwema ukugula. Ukudla okunempilo nokuzivocavoca kanye nokuphumula okuningi nokugeza izandla kufanele kusize ekuqinisekiseni impilo enhle.

Ukudutshulwa komkhuhlane wonyaka kuyindlela engcono kakhulu yokuzivikela phakathi nenkathi yomkhuhlane. Kunconywa kubo bonke abakhulelwe.

Abantu abakhulelwe bangaba sengozini enkulu yokuthola izinkinga ezivela ku-virus yonyaka yomkhuhlane, i-swine flu (H1N1), ne-COVID-19 (ngokusho).

Abanye besifazane abanomlando wesifuba somoya, ikakhulukazi uma bengalawulwa, bangathola ukuthi izimpawu zabo ziba zimbi kakhulu ngesikhathi sokukhulelwa. Lokhu ngokwengxenye kungenxa yamanani akhulayo ama-hormone ohlelweni.

Khuluma nodokotela wakho ngomlando wakho wezempilo. Bangakutshela ukuthi zikhona noma cha izingozi empilweni yengane yakho.

Ukunakekelwa ngaphambi kokubeletha

Ukuhambela konke ukuhlolwa kokunakekelwa ngaphambi kokubeletha kuzosiza udokotela wakho ukukuqapha ngokucophelela wena nengane yakho ekhulayo phakathi nesikhathi sokukhulelwa kwakho.

Kuzokunikeza nesikhathi esihleliwe sokubuza udokotela wakho nganoma yikuphi ukukhathazeka onakho mayelana nokukhulelwa kwakho. Setha isheduli nabahlinzeki bakho bezokunakekelwa kwempilo ukuphatha zonke izimpawu nemibuzo yakho.