Uyemukelwa Ekukhathaleni Kokukhulelwa: Okhathele Kakhulu Kunabo Bonke Owake Wazizwa

-Delile

• Kuthatha isikhathi esingakanani ukukhathala kokukhulelwa?
• Kungani ngikhathele kangaka?
• Uzoxhumana nini nodokotela wakho noma umbelethisi
• Yini ongayenza?
• Gcina ikamelo lakho lokulala limnyama, lihlanzekile futhi libanda
• Cambalala
• Yidla ukudla okunempilo futhi uhlale unamanzi
• Gcina iphephabhuku lokukhulelwa noma idayari yokuphupha
• Gwema i-caffeine ngemuva kwesidlo sasemini
• Zithobe ngokwakho
• Ukuzivocavoca umzimba
• Imicabango yokugcina

Ukukhula komuntu kuyakhathaza. Kunjengokungathi ukuphonswa komlingo kwaphonswa ngosuku lapho ukuhlolwa kwakho kokukhulelwa kubuya kukuhle - ngaphandle kwenganekwane kaSleeping Beauty ayikunikanga iminyaka eyikhulu yokuphumula nokuqabula kothando lweqiniso yikho okukungenise kulokhu.

Ukube nje ubungalala ngokwengeziwe…

Kuyinto evamile ngokuphelele ukuba owesifazane okhulelwe azizwe ekhathele, ikakhulukazi phakathi namatrime okuqala nawesithathu.

Endaweni ethile phakathi kokugula kwasekuseni namabhande okunwebeka, uLittle Bo-Peep ulahlekelwe yimvu yakho (mhlawumbe uzithengisele i-Sleeping Beauty) futhi akusekho okusele ongabala ukuthi uzolala.

Kuthatha isikhathi esingakanani ukukhathala kokukhulelwa?

Esinye sezibonakaliso zokuqala zokukhulelwa ukukhathala. Ikushaya isimanga, njengesicabha sengilazi esishelelayo ocabanga ukuthi sivulekile.

Kusukela ekuqaleni kokukhulelwa nokufakelwa, ama-hormone okukhulelwa athinta umzimba wakho ngokushesha, imizwa, imetabolism, ubuchopho, ukubukeka komzimba, kanye nephethini yokulala.

Ku-trimester yesibili, eqala ngeviki le-13, abesifazane abaningi bathola amandla amasha. Lesi yisikhathi esihle sokubhekana naleyo misebenzi ebalulekile ngaphambi kokufika kwengane, ngoba njengoba ungena kwi-trimester yesithathu, eqala ngeviki lama-28, lokho kubuya ukukhathala okukhulu.

Kungani ngikhathele kangaka?

Kalula nje, uzizwa ukhathele ngoba ukhulisa ingane.

Ngaphezu kwezinguquko ze-hormonal, izinguquko zomzimba nezingokomzwelo ziphinde zehlise amazinga akho wamandla futhi zikwenze uzizwe ukhathele.

Ezinye zalezi zinguquko zifaka:

• amazinga akhuphukile e-estrogen ne-progesterone (okuthi, ngendlela, asebenze njengesidambisi semvelo)
• umfutho wegazi ophansi noshukela wegazi
• ukwanda kwegazi
• kuphazamise ubuthongo
• izingqinamba zokugaya
• ukugula kwasekuseni
• ukucindezeleka nokukhathazeka
• ukuchama kaningi
• isilungulela
• iqolo, i-hip, nobuhlungu be-pelvic

Uzoxhumana nini nodokotela wakho noma umbelethisi

Uma ukuqwasha, imilenze syndrome engaphumuli (isifiso esingalawuleki sokuhambisa imilenze yakho ngenkathi uphumule), i-apnea yokulala (okuyisifo esibi kakhulu lapho ukuphefumula kumisa futhi kuqale khona kaningi), i-preeclampsia, noma esinye isimo esivimbela ukulala kwakho, khuluma nodokotela wakho noma umbelethisi ngesikhathi sokuqokwa kwakho okulandelayo.

Ezinye izizathu zokuxhumana nodokotela wakho noma umbelethisi zifaka, uma:

• uzizwe ukhathazekile ngokuthi ukukhathala kokukhulelwa kuwuphawu lokunye okungaphezulu, njenge-anemia, isifo sikashukela sokukhulelwa, noma ukucindezeleka
• thuthukisa noma yiziphi izinguquko kumbono wakho
• ukuzwa isiyezi
• uchame kancane
• phefumula kancane, ubuhlungu esiswini sakho esingenhla, noma ukushaya kwenhliziyo
• ukuzwa ikhanda elibuhlungu
• qaphela ukuvuvukala kwezandla zakho, amaqakala nezinyawo zakho

Udokotela wakho angakusiza ukuthi uveze noma yiziphi izinkinga futhi unikeze izixazululo ezingeziwe.

Yini ongayenza?

Ukukhula kwengane ngokusobala kuthatha umthwalo emzimbeni wakho. Ungazinaki izimpawu ezithunyelwa ngumzimba wakho. Finyelela kwabanye uma unenkinga yokulala phakathi nokukhulelwa kwakho. Cela usizo kumlingani wakho.

Kungakhathaleki ukuthi ukhathele kangakanani, kufanele ugweme ukuthatha noma yimiphi imithi ongayithenga njengosizo lokulala.

Iningi labesifazane abakhulelwe kufanele lichithe okungenani amahora ayisishiyagalombili embhedeni, kuhloswe okungenani amahora angu-7 okulala njalo ebusuku. Uma kungenzeka, zama ukulala ngaphambi kwesikhathi kunokujwayelekile.

Njengoba umzimba wakho ushintsha, yenza ukulala kube yinto eza kuqala bese ulandela lezi zeluleko zokulwa nokukhathala kokukhulelwa:

Gcina ikamelo lakho lokulala limnyama, lihlanzekile futhi libanda

Dala umoya ofanele wokuphumula okuhle.

Ukuze umzimba wakho ufinyelele ebuthongweni obunzima, vala noma yimaphi amawindi ngamakhethini kagesi. Cisha noma yimaphi amawashi edijithali bese ukhipha amalambu asebusuku akhanyisa ukukhanya (faka isibonisi ngotape kagesi uma ungafuni ukucisha ngokuphelele idivayisi).

Setha ukushisa kwamakamelo okulala kupholile kancane kunekhaya lakho lonke, ukuze uthole izinga eliphezulu lokulala. Susa noma iyiphi imfuhlumfuhlu engadingekile bese ugeza amashidi akho okulala kaningi. Gcina umbhede wakho ukuze ulale, uhage futhi wenze ucansi.

Cambalala

Iqiniso elijabulisayo: Amaphesenti angama-51 wabesifazane abakhulelwe babika ukuthatha okungenani isihlwathi esisodwa ngosuku. Ukulala njalo ngesikhathi ukhulelwe kunganciphisa ingozi yengane yakho yesisindo esiphansi sokuzalwa.

Ukulala kungenza noma yikuphi ukulala okulahlekile ebusuku, ngenxa yokuya njalo endlini yangasese, ubuhlungu bomzimba, nakho konke okunye ukucasuka kokukhulelwa. Gwema ukulala kusihlwa nantambama.

Uma umqashi wakho ehwaqa ngesikhathi sokulala, thola indawo enhle endlini yokuphumula bese uphakamisa izinyawo zakho ngenkathi udla isidlo sasemini.

Yidla ukudla okunempilo futhi uhlale unamanzi

Ekuqaleni, ukukhulelwa kunganciphisa nomfutho wegazi kanye noshukela egazini, okungakwenza uzizwe ukhathele. Kodwa ukungabikho kokulala kungadala ukuthi amazinga kashukela egazini akho akhuphuke, kwandise ubungozi besifo sikashukela sokukhulelwa.

Gcina amazinga kashukela namandla akho alinganiselwe ngokudla njalo, njengokudla okuncane okuyisithupha ngosuku. Ukudla njalo okunomsoco namaprotheni amaningi kusiza ekulweni nokukhathala.

Ukugwema amajaqamba emilenze yasebusuku, hlala unamanzi ngokuphuza amanzi anele neziphuzo usuku lonke.

Gcina iphephabhuku lokukhulelwa noma idayari yokuphupha

Gcina incwadi lapho ukhulelwe. Uma uzizwa ukhathazekile noma ucindezelekile, zama ukubhala kuyo.

Abesifazane abakhulelwe bahlangabezana namaphupho acacile kakhudlwana nokukhumbula okungcono kwephupho, ngenxa yokushintshwa kwamahomoni okuthinta amaphethini okulala, ukukhathala okwandayo, nokuphaphama kaningi phakathi komjikelezo wokulala.

Izidayari zokulala nazo zingakhanyisa, zinikeze imininingwane ephathekayo mayelana nesikhathi sakho sokulala, kuthatha isikhathi esingakanani ukuthi ulale, ukuvuka ebusuku, isikhathi sokuvuka, nekhwalithi yokulala.

Gwema i-caffeine ngemuva kwesidlo sasemini

Ngokuya kokuvuselela, i-caffeine ingakugcina uphapheme isikhathi eside kuze kube sebusuku noma ikwenze uvuke kaningi. Kungagcina futhi ingane yakho isebenza, ikhahlela futhi igingqika ngaphakathi esiswini sakho njengoba uzama ukulala.

Ochwepheshe batusa abesifazane abakhulelwe ukuthi banciphise ukudla kwabo okune-caffeine ezinkomishini ezimbili zekhofi ezenziwe ekhaya, noma ngaphansi kwama-milligram angama-200, ngosuku.

Zithobe ngokwakho

Cela usizo emndenini nakubangane. Thatha okugeza okufudumele. Cela umlingani wakho akusikise. Phumula.

Gqoka izingubo ezithambile, ezingakhawuli bese uhlala esihlalweni esithandekayo nencwadi enhle bese ufunda kancane. Khanyisa ikhandlela le-lavender. Dlala umculo wezinsimbi opholile. Yiba nenkomishi yetiye elifudumele le-chamomile.

Uyakuthola.

Ukuzivocavoca umzimba

Izidingo zokukhulelwa kanye nesisindo esitholakele kubeka ingcindezi enkulu emzimbeni wakho.

Ngaphezu kokulala ngokwengeziwe, I-American College of Obstetricians and Gynecologists isho izinzuzo ezilandelayo zokuzivocavoca ngesikhathi sokukhulelwa:

• kunciphise ubuhlungu emuva
• ukuqunjelwa okulula
• ukunciphisa ingozi yesifo sikashukela sokukhulelwa, i-preeclampsia, kanye nokulethwa kwe-cearean
• ukukhuluphala kwesisindo ngesikhathi sokukhulelwa
• ngcono ukuqina jikelele jikelele
• kwaqinisa inhliziyo nemithambo yegazi
• ikhono elenziwe ngcono lokwehlisa isisindo sengane ngemuva kokuzalwa kwengane yakho

Kungathatha amahora ambalwa ukuthi umzimba wakho uphele ngokugcwele ngemuva kokuzivocavoca okunamandla, ngakho-ke hlela noma yikuphi ukuvivinya umzimba ukwenzeka ekuqaleni kosuku. Uma ukuzivocavoca kulula, njenge-yoga, akunakwenzeka ukuthi kuphazamise ukulala kwakho.

Njalo hlola udokotela wakho noma umbelethisi ngaphambi kokuqala uhlelo olusha lokuzivocavoca ngesikhathi sokukhulelwa.

Imicabango yokugcina

Ukukhulelwa kungaba yinto ekhathazayo - ngokomzwelo nangokomzimba. Kubalulekile ukukhumbula: Awuwedwa.

Cishe bonke abesifazane baba nokukhathala okuningi kunokujwayelekile ngesikhathi esithile ngesikhathi bekhulelwe. Thatha njengomyalezo ovela emzimbeni wakho. Kukutshela ukuthi uphumule, futhi kufanele ulalele nakanjani.