Ukuthola Ukukhululwa Emigodini Yomlenze Ngesikhathi Sokukhulelwa

-Delile

• Kungani lokhu kwenzeka, vele?
• Izinguquko zokujikeleza
• Amathiphu wokuthuthukisa ukusakazeka ngenkathi ukhulelwe
• Ukuphela kwamanzi emzimbeni
• Ukuzuza kwesisindo
• Ukukhathala
• Ukushoda kwe-calcium noma i-magnesium
• I-DVT yegazi
• Yimaphi amakhambi asebenza ngempela?
• Ukwelula ngaphambi kokulala
• Ukuhlala kunamanzi amaningi
• Ukufaka ukushisa
• Ukubhucunga indawo
• Ukuzivocavoca umzimba
• Ukugwema ukungasebenzi
• Ukubonana nodokotela nini
• Anginaso isiqiniseko sokuthi ngikhulelwe. Kungenzeka yini ukuthi amajaqamba emilenze abe wuphawu lokuthi nginguye?
• Ukumisa amajaqamba emilenzeni ngaphambi kokuba aqale
• Ukuvimbela amajaqamba omlenze, zama okulandelayo:
• Ukuthatha

Ukukhulelwa akuyona njalo i-cakewalk. Impela, sizwa ukuthi yinhle kangakanani (futhi kunjalo!), Kepha izinyanga zakho zokuqala kungenzeka ukuthi zagcwala ukugula kwasekuseni nesilungulela. Futhi lapho nje ucabanga ukuthi uphumile ehlathini, kuqhamuka amajaqamba emilenze.

Amajaqamba omlenze ayimpawu ejwayelekile yokukhulelwa evame ukwenzeka ku-trimester yesibili neyesithathu. Eqinisweni, cishe isigamu sabo bonke abesifazane abakhulelwe babika ukuphazamiseka kwemisipha nge-trimester yesithathu.

Ungase uhlangabezane nalezi zinhlungu ikakhulukazi ebusuku - lapho nje ungathanda ukulala mhlawumbe ukunxanela - futhi uzizwe uqina enkonyane, unyawo, noma kuzo zombili izindawo. Abanye besifazane nabo bayabathola ngemuva kokuhlala endaweni eyodwa isikhathi esengeziwe.

Kungenzeka kungenzeki ukuvimbela ngokuphelele amajaqamba omlenze. Kepha izindlela zokuvimbela nezokusiza njengokuzelula, ukuhlala usebenza, nokuphuza amanzi amaningi kungasiza ekunciphiseni izimpawu zakho futhi kubuyisele ingqondo yakho kokuyiqiniso injabulo sokukhulelwa.

Kungani lokhu kwenzeka, vele?

Ake siqale ngokukhuluma ngokuthi yini ebangela lezi zinhlungu, ngoba ulwazi lungamandla uma kuziwa ekutholeni ukukhululeka.

Izinguquko zokujikeleza

Ngesikhathi sokukhulelwa, ukusakazwa kwegazi kuyehla - lokhu kuyinto ejwayelekile ngokuphelele futhi akusona isizathu sokukhathazeka. Kungenxa yengxenye yamahomoni asebenza ngokweqile. (Cishe uyazi manje ukuthi ama-hormone yizipho eziqhubeka nokunikela ngawo wonke amasonto angama-40 - nangaphezulu.)

Ngesikhathi sama-trimesters akamuva, umzimba wakho nawo uhlangabezana nokwanda kwevolumu yegazi, nakho okufaka isandla ekuhambeni kancane. Lokhu kungaholela ekuvuvukala nasekucinaneni emilenzeni yakho.

Amathiphu wokuthuthukisa ukusakazeka ngenkathi ukhulelwe

• Zama ukulala ngohlangothi lwakho lwesobunxele.
• Phakamisa imilenze yakho kaningi ngangokunokwenzeka - ngokoqobo, thola isikhathi sokubeka izinyawo phezulu uphumule uma ukwazi.
• Ebusuku, beka umcamelo ngaphansi noma phakathi kwemilenze yakho.
• Phakathi nosuku, sukuma uhambe uzungeze ihora noma amabili - ikakhulukazi uma unomsebenzi okugcina edeskini usuku lonke.

Ukuphela kwamanzi emzimbeni

Ukuhlola okusheshayo: Ingabe uphuza amanzi anele?

Ngesikhathi sokukhulelwa, uphuza kahle izinkomishi zamanzi eziyi-8 kuye kwezingu-12 usuku ngalunye. Qaphela izimpawu zokuphelelwa amandla kwamanzi, njenge-pee emnyama ephuzi (kufanele icace noma icishe icace).

Ukwehla kwamanzi emzimbeni kungadala futhi kubhebhethekise amajaqamba emilenze. Uma uhlangabezana nazo, zama ukukhuphula ukungenisa kwakho amanzi nsuku zonke.

Ukuzuza kwesisindo

Ingcindezi evela enganeni yakho ekhulayo ingathinta izinzwa zakho nemithambo yegazi, kufaka phakathi leyo eya emilenzeni yakho. Yingakho kungenzeka ukuthi uhlangane namajaqamba emilenze njengoba ukukhulelwa kwakho kuqhubeka, ikakhulukazi ku-trimester yesithathu.

Ukuthola isisindo esinempilo nokuhlala usebenza ngenkathi ukhulelwe kungasiza ekuvimbeleni amajaqamba omlenze. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo uma ukhathazekile.

Ukukhathala

Kuyinto evamile ukuzizwa ukhathele ngesikhathi sokukhulelwa - ukhula ungumuntu omncane! - futhi lokhu kuyiqiniso ikakhulukazi njengoba uthola isisindo esengeziwe ku-trimester yesibili neyesithathu. Njengoba imisipha yakho ikhathala yingcindezi eyengeziwe, futhi, ingaholela ezinkingeni zomlenze.

Zama ukuphuza amanzi amaningi, ukuhambahamba emini, nokuzelula ngaphambi kokulala ukuvimbela amajaqamba omlenze ngenxa yokukhathala kwemisipha.

Ukushoda kwe-calcium noma i-magnesium

Ukuba ne-calcium encane noma i-magnesium ekudleni kwakho kungaba nomthelela kumajaqamba emilenzeni.

Kepha uma usuvele uthatha ivithamini ngaphambi kokubeletha, kungenzeka ukuthi awudingi ukuthatha isengezo esingeziwe. Ukubuyekezwa kocwaningo lowe-2015 lwabesifazane abakhulelwe abangama-390 kutholakale ukuthi ukuthatha izithasiselo ze-magnesium noma ze-calcium akwenzi mahluko uma kukhulunywa ngokuhlaselwa amajaqamba.

Uma ukhathazekile ukuthi awutholi lezi zakhi zomzimba ezanele, khuluma nodokotela wakho. Cishe uthola amalebhu enziwa ngezikhathi ezithile noma kunjalo, ngakho-ke akulimazi ukuthi lawa mazinga ahlolwe.

I-DVT yegazi

I-vein thrombosis (DVT) yegazi ejulile ingavela emilenzeni, ethangeni, noma okhalo. Abesifazane abakhulelwe banamathuba amaningi okuthuthukisa i-DVT kunabesifazane abangakhulelwe. Yize singekho isidingo sokwethuka ukuthi uzosithola - kuhle kakhulu akuvamile ukuqala - asikwazi ukusho ngokwanele ukuthi ulwazi lungamandla.

Iphuzu eliyinhloko: Qhubeka nokunyakaza. Asikhulumi ngama-marathoni lapha, kodwa indlela engcono yokuvimbela i-DVT ngesikhathi sokukhulelwa ukugwema amahora ngesikhathi sokungasebenzi.

Uma umsebenzi wakho udinga ukuhlala okuningi, ungasetha i-alamu ethule ocingweni lwakho ukuthi icishe njalo ngehora ukukukhumbuza ukuthi uvuke uhambe - mhlawumbe endaweni epholisa amanzi engeza emanzini owaphuzayo osukwini! Izinyoni ezimbili, itshe elilodwa.

Futhi unakekele ngokwengeziwe ukuvuka ngesikhathi sendiza ende. Ungahle uthande ukubuza nodokotela wakho ngaphambi kokundiza ngenkathi ukhulelwe.

Izimpawu ze-clot yegazi ziyefana nezikhukhula zemilenze, kepha i-DVT igazi clot iyisimo esiphuthumayo sezokwelapha. Funa ukunakekelwa kwezokwelapha khona manjalo uma uhlangabezana nezimpawu ezinjengezi:

• ubuhlungu obukhulu emilenzeni yakho lapho umile noma uhambahamba
• ukuvuvukala okukhulu
• isikhumba esifudumele ukuthintwa eduze kwendawo ethintekile

Yimaphi amakhambi asebenza ngempela?

Ukwelula ngaphambi kokulala

Ukwenza ukolula ithole ngaphambi kokungena embhedeni ebusuku kungasiza ekuvimbeleni noma ekunciphiseni amajaqamba emilenze. Landela lezi zinyathelo:

1. Yima ubheke odongeni, kude nengalo.
2. Beka izandla zakho odongeni phambi kwakho.
3. Phindela emuva unyawo lwakho lokunene. Gcina izithende zakho phansi sonke isikhathi bese ugoba idolo lakho lesobunxele ngenkathi ugcina umlenze wakho wokunene uqonde. Gcina idolo lakho langakwesobunxele ligobile njengoba uzizwa unwebeka esiswini sakho senkonyane sokudla.
4. Bamba kuze kufike kumasekhondi angu-30. Shintsha imilenze, uma kudingeka.

Ukuhlala kunamanzi amaningi

Ukuphuza amanzi amaningi ngesikhathi ukhulelwe kubalulekile ukuvimbela ukomisa - futhi ukuphelelwa amanzi emzimbeni nakho kungaholela kulezo zinhlungu ezimbi zomlenze.

Zama ukuphuza izinkomishi eziyi-8 kuya kwezingu-12 zamanzi usuku ngalunye ngesikhathi ukhulelwe. Kulula ukusho kunokukwenza, impela - kepha kubaluleke kakhulu ngezizathu eziningi ezinhle.

Ukufaka ukushisa

Zama ukufaka ukushisa emisipheni yakho ecindezelayo. Kungasiza ukukhulula i-cramp. Akunasidingo sokuthenga iphedi yokufudumeza kanokusho: Ungasebenzisa futhi isikhwama sendwangu esiphephile se-microwave (noma isokisi) eligcwele ilayisi.

Ukubhucunga indawo

Uma uthola i-cramp yomlenze, ukuzilolonga ngokwakho kungasiza ekunciphiseni ubuhlungu bakho. Sebenzisa isandla esisodwa ukubhucunga kahle ithole lakho noma lapho umlenze wakho ushaya khona. Yenza lokhu kuzilolonga imizuzwana engama-30 kuye kumzuzu ukunciphisa i-cramp yakho.

Ungathola futhi ukubhucungwa ngaphambi kokubeletha, okungaba isipiliyoni saphezulu. Funa umelaphi onolwazi osebenza endaweni yakho ogxile ekusebenzeni nabesifazane abakhulelwe.

Ukuzivocavoca umzimba

Kungumqondo omuhle ukuhlala ukhuthele phakathi nokukhulelwa kwakho, noma ungafuni ukweqisa.

Ngokulunga kukadokotela wakho, imisebenzi ephephile yokukhulelwa efana ne-yoga yangaphambi kokubeletha, ukuhamba nokubhukuda kungakusiza wena nengane yakho ozoba nayo.

Ukuhlala usebenza kungavimbela ukukhuluphala kwesisindo, kukhuthaze ukusakazwa kwegazi, futhi yebo - kusize ukuvimbela amajaqamba emilenze. Njalo welula futhi ufudumale ngaphambi nangemva kokuzivocavoca ukuze imisipha yakho ingafinyezi ngemuva kwalokho, noma kunjalo.

Ukugwema ukungasebenzi

Ngakho-ke, mhlawumbe awunaso isikhathi noma amandla okunyuka okunzima noma ukugijima. Lokho kungaphezu KOKULUNGILE - udinga ukulalela umzimba wakho futhi wazi imingcele yakho, ikakhulukazi ngesikhathi sokukhulelwa.

Kodwa ukuhlala isikhathi eside kungaholela emigudwini nasemlenzeni. Ukugwema lokhu, qiniseka ukuthi uyasukuma uzulazule njalo ngehora noma amabili. Setha isibali sikhathi ocingweni lwakho noma ubuke uma ujwayele ukukhohlwa ukuvuka emini.

Ukubonana nodokotela nini

Amajaqamba emilenze uphawu olujwayelekile lokukhulelwa. (Lokho akukwenzi kube lula, kepha ngethemba ukuthi kunciphisa ukucindezela kokucindezela kancane.)

Uma ukhathazekile ngobuhlungu bakho noma babangela ukulahleka kwamehlo okuningi, yisho ekuhlolweni kwakho kokubeletha okulandelayo.

Shayela nodokotela wakho futhi ubazise uma imilenze yakho iqine kakhulu, iyaphikelela noma iya iba yimbi. Ungadinga izithasiselo noma imishanguzo.

Funa usizo lwezokwelapha ngokushesha uma uhlangabezana nokuvuvukala okukhulu emlenzeni owodwa noma womabili, ukuhamba ngezinhlungu, noma emithanjeni ekhulisiwe. Lokhu kungaba yizimpawu zegazi.

Anginaso isiqiniseko sokuthi ngikhulelwe. Kungenzeka yini ukuthi amajaqamba emilenze abe wuphawu lokuthi nginguye?

Impendulo eqondile lapha ukuthi ayikho impendulo eqondile. (Kuhle.)

Amajaqamba emilenze ajwayelekile ku-trimester yesibili neyesithathu yokukhulelwa, hhayi eyokuqala. Kodwa ukushintsha izimpawu kuyisizathu esizwakalayo sokuzibuza ukuthi ukhulelwe yini.

Abanye besifazane babika ubuhlungu nezinhlungu phakathi ne-trimester yokuqala. Lokhu kungenzeka ngenxa yezinguquko zakho zehomoni nesibeletho sakho esandayo.

Amajaqamba omlenze wodwa awakwazi ukukutshela uma ukhulelwe. Uma usola ukuthi ukhulelwe noma ulahlekelwe yisikhathi sakho, thatha ukuhlolwa kokukhulelwa ekhaya noma ubone udokotela wakho ukuqinisekisa.

Ukumisa amajaqamba emilenzeni ngaphambi kokuba aqale

Ukuvimbela amajaqamba omlenze, zama okulandelayo:

• Phuza izinkomishi zamanzi eziphakathi kuka-8 no-12 ngosuku.
• Hlala usebenza ngesikhathi sokukhulelwa kwakho.
• Yelula imisipha yethole lakho.
• Gqoka izicathulo ezikahle - shiya izithende ekhaya!
• Yidla ukudla okunomsoco ngokudla okune-calcium- ne-magnesium njenge-yogurt, imifino enamaqabunga, okusanhlamvu okuphelele, izithelo ezomisiwe, amantongomane nembewu

Ukuthatha

Ukuzwa amajaqamba emilenze ngesikhathi sokukhulelwa akumnandi. Kodwa kuyisibonakaliso esivamile, ikakhulukazi ebusuku. Zama amathiphu ethu - sicabanga ukuthi azosiza.

Futhi njengenjwayelo, yazisa udokotela wakho uma unezinkathazo ezihlobene. Ungalokothi uzizwe udabukile noma uzenyeza ngokushayela ucingo noma ukuthumela i-imeyili emtholampilo wakho - ukukusiza ngokukhulelwa okunempilo yiyona nkinga yokuqala yodokotela nabahlengikazi be-OB.