Ukuzivocavoca okungu-9 akuvunyelwe ekukhulelweni

-Delile

• 1. Ubuhlanga
• 2. Ukuhlala phansi
• 3. Ukuhamba ngebhayisikili
• 4. Izikwele
• 5. Ezinye izikhundla ze-yoga
• 6. Isiphambano
• 7. Ezemidlalo zokuxhumana
• 8. Ukwakha umzimba okunzima
• 9. Ukutshuza
• Uzoyeka nini ukuvivinya umzimba

Ukuzivocavoca okwenqatshelwe ekukhulelweni yilokho okungadala ukulimala esiswini, ukuwa noma okuphoqa isisu sowesifazane nasemhlane, njengezisu, ama-push-up, izithende, ukugijima nokuzivocavoca okudinga ibhalansi, okubamba umoya noma okwenziwe ebusweni phansi.

Ukuzivocavoca umzimba kungaphikiswa ngokuya ngempilo yowesifazane okhulelwe, kusuka ekuphikisweni ngokuphelele, lapho owesifazane engakwazi ukwenza noma yimuphi umsebenzi womzimba, njengasesigabeni senhliziyo, i-thrombosis, umfutho wegazi ophakeme noma ukuphuma kwesitho sangasese sowesifazane, kanye nokuphikisana okuhlobene, lapho udokotela uzohlola leli cala bese egunyaza ukuzivocavoca umzimba okulula njengoba kwenzeka ezimeni zokushoda kwegazi, isifo sikashukela esinciphile noma izifo zegilo, isibonelo.

Okufanelekile ngaso sonke isikhathi ukubuza udokotela ngesikhathi sokubonisana ngaphambi kokubeletha ukuthi ngabe kukhona yini ukuphikisana nokwenza imithambo ngesikhathi sokukhulelwa, njengoba uhlobo lokuvivinya umzimba okufanele lwenziwe kuncike emlandweni wezempilo wowesifazane okhulelwe kanye nempilo ejwayelekile yokukhulelwa.

Ukuzivocavoca okuyinhloko okungenzeka kunganconywa ngesikhathi sokukhulelwa yilesi:

1. Ubuhlanga

Ukugijima kungadala ukulimala emajoyintini asevele egcwele ngokweqile ngesikhathi sokukhulelwa, ngaphezu kwalokho, ngenxa yomzamo owedlulele womzimba ngesikhathi sokugijima, izinga lokushisa lomfazi lingakhuphuka kakhulu futhi lidale ukucindezeleka kwengane, ukuvinjelwa kokukhula kwe-intrauterine nokukhula ngaphambi kwesikhathi.

Ngaphezu kwalokho, akekho umuntu wesifazane okufanele aqale ukugijima ngesikhathi sokukhulelwa, kepha uma usuvele uzijwayeza ukugijima ungakakhulelwa, futhi uma udokotela wababelethisi ekuvumela, ungagijima kuze kube yinyanga yesithathu yokukhulelwa inqobo nje uma kungekho mzamo omkhulu owenziwayo phakathi nalokhu ngokomzimba umsebenzi.

2. Ukuhlala phansi

Ukuzivocavoca isisu, njengokuhlala okuphelele noma ukuphakamisa imilenze emibili, kungafuna kakhulu imisipha yesisu, futhi isikhundla salezi zivivinyo, esilele ngomhlane, singabeka ingcindezi enkabeni futhi sinciphise ne-oxygenation yengane .

Ngaphezu kwalokho, owesifazane angaba nokwehla kwengcindezi yegazi, okungaholela ekuguleni, isiyezi, isicanucanu noma ukuquleka. Ngakho-ke, izivivinyo zesisu azikhonjisiwe ngesikhathi sokukhulelwa.

3. Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili kungadala ukuwa, ikakhulukazi ngenxa yoshintsho maphakathi namandla adonsela phansi omzimba ngesikhathi sokukhulelwa kanye nesisindo sesisu, esidinga ukuma kangcono nokulinganisela okukhulu kwabesifazane, ikakhulukazi ku-trimester yokugcina yokukhulelwa.

Ukuwa kungaholela ezinkingeni ezifana nokuphuma kwegazi esithweni sangasese, ukuhlukaniswa kweplasenta kuze kube yilapho kukhishwa isisu, okudinga ukunakekelwa ngokushesha. Ngakho-ke, ukuhamba ngebhayisikili akunconywa ngesikhathi sokukhulelwa. Funda ezinye izimbangela zeqembu le-placental nokuthi ungayiphatha kanjani.

4. Izikwele

Ama-squats angafaka ingcindezi enkulu emigudwini ezungeze okhalweni eba buthuntu ngesikhathi sokukhulelwa, ngenxa yesenzo sama-hormone okukhulelwa, ukuze ikhanda lengane lidlule ngesikhathi sokubeletha, ngakho-ke lingakhuphula ubungozi bokulimala, hhayi kukhonjiswa ekukhulelweni. Indlela engcono yokuqinisa imisipha ye-pelvic ngesikhathi sokukhulelwa izivivinyo zeKegel. Funda ukuthi ungakwenza kanjani ukuzivocavoca kweKegel lapho ukhulelwe.

5. Ezinye izikhundla ze-yoga

Ezinye izikhundla ze-yoga ezibandakanya ukulala ngomhlane isikhathi esingaphezu kwemizuzu embalwa kufanele kugwenywe, ikakhulukazi ngemuva kwenyanga yesine yokukhulelwa. Lokhu kungenxa yokuthi kulesi sikhundla, ngesisindo sesibeletho nengane, kungahle kube nokuphazamiseka kokugeleza kwegazi emilenzeni nasezinyaweni zowesifazane kanye naku-placenta, kuphazamise umoya-mpilo wengane. Bona izikhundla ze-yoga ezuzisayo ekukhulelweni.

6. Isiphambano

I-Crossfit ngumdlalo onomthelela omkhulu, onamandla amakhulu ongadala ukulimala emajoyintini futhi ukwandise ukushisa komzimba kowesifazane okhulelwe, okungaphazamisa ukukhula kombungu futhi kubangele isisindo esiphansi sengane lapho izalwa ngakho-ke, kufanele kugwenywe ngesikhathi sokukhulelwa.

7. Ezemidlalo zokuxhumana

Ngesikhathi sokukhulelwa, noma yimuphi umdlalo obandakanya ukuthintana ngqo nomzimba, njengebhola, i-volleyball, i-basketball kanye nokulwa, okufana nesibhakela nobuciko bempi, ngokwesibonelo, kufanele kugwenywe. Lokhu kungenxa yokuthi kule midlalo kunengozi enkulu yokushaywa esiswini noma ekuweni kokuhlupheka, okungabeka ukukhulelwa engcupheni noma kubangele ukuphuma kwesisu.

8. Ukwakha umzimba okunzima

Ukuqeqeshwa kwesisindo esinzima kungakhuphula ubungozi bokulimala nokulimala ngenxa yokushintsha kokuma komzimba nokulinganisela komzimba kanye nezinguquko zehomoni ekukhulelweni ezenza imisipha namalunga akhululeke ukwamukela ingane.Ngaphezu kwalokho, ukusebenzisa noma ukuthwala isisindo esiningi kwandisa amathuba okuphuphuma kwesisu noma ukuzalwa ngaphambi kwesikhathi.

Kodwa-ke, kwezinye izimo, udokotela obelethisa angavumela owesifazane ukuthi enze ukuqeqeshwa kwesisindo, inqobo nje uma isisindo esincane nomzamo womzimba, futhi njalo eqondiswa nguthisha womzimba.

9. Ukutshuza

Ukutshuza emanzini kungumdlalo okungafanele wenziwe ngesikhathi sokukhulelwa ngenxa yengozi enkulu yokubanga ukugula ngokweqile kwengane okungathinta ubuchopho, umgogodla, amaphaphu noma indlebe, ngokwesibonelo, futhi kubangele ukuphuphuma kwesisu.

Ngaphezu kwalokho, ukuntywila kudinga kakhulu uhlelo lwezinhliziyo nolwamaphaphu, okuthi kwabesifazane abakhulelwe sebenenkinga yokugcwala ngokweqile ukuze banikeze ingane i-oxygen nezakhamzimba.

Uzoyeka nini ukuvivinya umzimba

Ukuvivinya umzimba kufanele kumiswe lapho owesifazane enekhanda, ubuthakathaka bemisipha noma ezizwa enesiyezi noma equlekile, isibonelo. Ngaphezu kwalokho, ezinye izimo lapho kufanele kumiswe khona ukuzivocavoca yilezi:

• Ukopha kwesitho sangasese sowesifazane;
• Iziphazamiso noma ubuhlungu esibelethweni;
• Ukuphefumula okuncane ngemuva kokuzikhandla;
• Ukushaya kwenhliziyo;
• Ubuhlungu besifuba;
• Ubuhlungu noma ukuvuvukala kwethole.

Ngakho-ke, lapho kukhona noma yiziphi zalezi zimpawu, kubalulekile ukuthi owesifazane awuyeke lo msebenzi futhi afune usizo lwezokwelapha ngokushesha okukhulu, ngoba ngale ndlela kungenzeka ukuvimbela ezinye izinkinga ngokuya ngempilo yowesifazane jikelele nokukhulelwa, njengokuzala ngaphambi kwesikhathi, kwehle ukunyakaza kombungu noma ukulahleka kwe-amniotic fluid.