Okufanele ukwenze ukulwa nokuqwasha lapho ukhulelwe

-Delile

• Ungalwa kanjani nokuqwasha lapho ukhulelwe
• Kungani kwenzeka ukuqwasha lapho ukhulelwe?

Ukugwema ukuqwasha ngesikhathi sokukhulelwa, kunconywa ukuthi owesifazane okhulelwe agweme ukuhamba ezindaweni ezinomsindo kakhulu nezikhanyayo ebusuku, enze imisebenzi egqugquzela ukuphumula, njengeYoga noma ukuzindla, futhi alale phansi nsuku zonke ngasikhathi sinye ukudala inqubo yokulala, lokho okusiza ukuphumula komzimba.

Ukuqwasha ekukhulelweni kuvame kakhulu ku-trimester yesithathu yokukhulelwa ngenxa yezinguquko ze-hormonal, kepha iqiniso lokuthi isisu sesivele sikhulu futhi kukhona ukungakhululeki nobunzima bokuthola indawo enethezekile ngesikhathi sokulala, ngokwesibonelo, nakho kungadala ukuqwasha.

Ungalwa kanjani nokuqwasha lapho ukhulelwe

Ukulwa nokuqwasha ekukhulelweni, okuvame kakhulu ku-trimester yesithathu yokukhulelwa, kunconywa ukuthi owesifazane athathe imikhuba ethile, efana nale:

• Gwema ukulala emini, noma ngabe ukhathele futhi ulele, njengoba lokhu kungaholela noma kubangele ukuqwasha ebusuku;
• Qamba amanga ngasikhathi sinye nsuku zonke ukwakha inqubo yokulala ezosiza ukuphumula komzimba;
• Ukulala ngohlangothi lwakho, okungcono, ukubeka umcamelo phakathi kwemilenze nokusekela intamo komunye umcamelo, njengoba ukuqwasha ekukhulelweni kuvame ukubangelwa ukuthi owesifazane okhulelwe uzama ukuthola indawo ekahle yokulala;
• Ukuzilolonga ngeYoga noma Ukuzindla ukuphumuza umzimba, ngoba ukukhathazeka, okuvame ukuba khona lapho ukhulelwe, kungenye yezimbangela zokuqwasha ekukhulelweni;
• Yiba nesidlo sakho sokugcina okungenani ihora eli-1 ngaphambili ukulala phansi, uncamela ukudla okuthanda ukulala, njengobisi, ilayisi noma ubhanana, isibonelo, ukugwema ukudla okunzima ukugaya, njengokudla okubabayo, ama-condiments noma ukudla okuthosiwe, isibonelo, njengokudla kwalokhu kudla ukukhuthaza nokuvimbela ukungena kokulala;
• Ukugeza ngamanzi afudumele ngaphambi kokulala ukuphumuza umzimba;
• Gwema ukuhamba izindawo ezinomsindo kakhulu nezikhanyayo ebusuku, njengezitolo ezinkulu;
• Gwema ukubuka ithelevishini, ukuba sekhompyutheni noma kumakhalekhukhwini ngemuva kokudla kwakusihlwa hhayi ukuvuselela ubuchopho;
• Phuza itiye elipholile, njenge-lemon balm noma itiye le-chamomile, isibonelo, noma ujusi wezithelo oshisayo imizuzu engu-30 ngaphambi kokulala ukuphumuza umzimba wakho nokusiza ukukhuthaza ukulala;
• Sebenzisa umcamelo omncane we-lavender engashiswa kwi-microwave futhi uhlale ulala nayo eduze kobuso noma ubeke cishe amathonsi ama-5 ka-oyela obalulekile we-lavender kumcamelo, njengoba i-lavender inciphisa ubuthongo, isiza ukunciphisa ukuqwasha.

Ngaphezu kwalokho, kubalulekile ukuthi abesifazane babe nemikhuba yokudla enempilo futhi bazijwayeze ukwenza umsebenzi ngokomzimba njengoba kunconywe ngudokotela obelethayo, ngoba ngale ndlela kungenzeka ukulwa nokuqwasha ngempumelelo. Ukuqwasha ngesikhathi sokukhulelwa kungelashwa ngemithi, noma kunjalo, ukusetshenziswa kwayo kufanele kwenziwe kuphela ngokuholwa ngudokotela obelethayo ohambisana nokukhulelwa.

Kungani kwenzeka ukuqwasha lapho ukhulelwe?

Ukuqwasha ekukhulelweni kuhlobene kakhulu nezinguquko ze-hormonal ezenzeka ngesikhathi sokukhulelwa, ngakho-ke kubhekwa njengokujwayelekile. Ku-trimester wokuqala akuvamile ukuthi abesifazane babe nokuqwasha, kodwa lokhu kungenzeka ngenxa yokukhathazeka okudalwa ukukhulelwa.

Ukuqwasha kuvame kakhulu ku-trimester yesithathu, njengoba inani lama-hormone ajikelezayo selivele liguquliwe, ngaphezu kokuthi isisu sikhulu, kungaba nobuhlungu nobunzima bokuthola indawo yokulala enethezekile, nokuqwasha.

Yize ukuqwasha ngesikhathi sokukhulelwa kungakulimazi ukukhula kwengane, kungalimaza impilo yowesifazane okhulelwe, okufanele alale okungenani amahora ayisishiyagalombili ngosuku, njengoba owesifazane okhulelwe olala amahora anganele azozizwa elele kakhulu emini, ubunzima bokugxila futhi ukucasuka, okugcina kuthinte inhlalakahle yakho futhi kudale ukukhathazeka nokucindezeleka okwenza ukuqwasha kube kubi kakhulu. Funda kabanzi mayelana nokuqwasha lapho ukhulelwe.