Ingabe Ukugijima Ngenkathi Ukhulelwe Kuphephile?

-Delile

• Kuphephile ukugijima ngesikhathi sokukhulelwa?
• Kuthiwani uma ungeyena umgijimi ngaphambi kokukhulelwa? Ungaqala ukugijima manje?
• Izinzuzo zokuqina ngesikhathi sokukhulelwa
• Ziyini izingozi zokugijima ngesikhathi sokukhulelwa?
• Amathiphu okugijima ngokuphepha ngenkathi ukhulelwe
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuhlala usebenza ngesikhathi sokukhulelwa kungakhuphula amandla akho, kuthuthukise imizwa yakho, futhi kunciphise ubungozi bezinkinga zokukhulelwa. Kepha njengoba ucabanga ngezindlela ezahlukahlukene zokuhlala usebenza kahle, ungazibuza, kuphephile ukugijima ngesikhathi sokukhulelwa?

Ukugijima ukuzivocavoca ngamandla amakhulu, ngakho-ke ngokwemvelo, ungahle ube manqikanqika kancane ukukuqhubeka ngesikhathi sokukhulelwa. Izindaba ezimnandi, nokho, ukuthi akudingeki ukuthi uzilengise izicathulo zakho zokugijima - okungenani okwamanje. Kodwa ngaphambi kokushaya umgandayo, nakhu okudingeka ukwazi ngokugijima ngenkathi ukhulelwe.

Kuphephile ukugijima ngesikhathi sokukhulelwa?

Abangane nomndeni abanezinhloso ezinhle bangaxwayisa ngokugijima. Abanye bangase bangabaze ukuthi ngabe izinga lokuqina lingadala ukubeletha kwangaphambi kwesikhathi, noma okubi kakhulu, lidale izinkinga zokukhulelwa. Futhi uma uhlala uphakelwa lokhu kwesaba noma ukubuzwa abanye, ungahle uphambuke ohlangothini lokuqapha bese uyeka ukugijima.

Ngenkathi lesi seluleko nokukhathazeka kuvela endaweni enhle, iqiniso ukuthi, ukugijima ngokuvamile kuphephile ngesikhathi sokukhulelwa.

Ukugijima ngeke kudale isisu noma kulimaze ingane yakho. Ngakho-ke uma ubungumgijimi ngaphambi kokukhulelwa, ukuqhubeka nenqubo yakho kulungile impela. Lokho kusho ukuthi, kungadingeka uthathe izinyathelo ezithile zokuzivikela, esizongena kuzo, futhi kufanele ulalele umzimba wakho.

Akunakuphikwa ukuthi ukukhulelwa kuzoba nakho ezinye umthelela esimisweni sakho sokuzivocavoca. Kungase kudingeke ukuthi ugijime kancane noma uguqule ukuthi ugijima kangaki, kodwa nakanjani akudingeki ukuthi ume nje.

Kuthiwani uma ungeyena umgijimi ngaphambi kokukhulelwa? Ungaqala ukugijima manje?

Uma ungazange uzivocavoca ngaphambi kokukhulelwa, ukufaka uhlobo oluthile lomsebenzi womzimba enkambisweni yakho yansuku zonke kunganikeza izinzuzo. Kodwa-ke, ukukhulelwa akusona isikhathi sokwenza kanjalo qala egijima.

Umzimba wakho usuvele usebenza kanzima futhi uhlangabezana nezinguquko eziningi. Ukuqala ukuzivocavoca okukhulu kunezela ukucindezeleka okungaphezulu komzimba, okungalungile.

Esikhundleni salokho, khetha ukusebenzisa okulula, njenge-aerobics emnene, ukuhamba ngezinyawo, i-yoga, noma ukusebenzisa umshini wokunyathelisa noma okwe-elliptical ngejubane eliphansi. Ukuze uthuthukise inqubo, qala kancane futhi kancane kancane wandise ubude namandla okusebenza kwakho. Isibonelo, hamba imizuzu emi-5 ngosuku, bese ukhuphukela emizuzwini eyi-10, imizuzu engama-20, nemizuzu engama-30.

Izinzuzo zokuqina ngesikhathi sokukhulelwa

Masibe neqiniso, ukukhulelwa - yize kukuhlangenwe nakho okuhle - kungadala umonakalo emzimbeni wakho. Ungahle ubhekane nokukhathala, ukukhulelwa kwenkungu yobuchopho, ukushintsha kwemizwelo, futhi ngokwemvelo, ukuzuza kwesisindo. Noma kunjalo, ukuhlala usebenza ngesikhathi sokukhulelwa kungathuthukisa kakhulu indlela ozizwa ngayo - ngokomzimba nangokwengqondo.

Ngokusho kwe-American College of Obstetricians and Gynecologists (ACOG), abesifazane abakhulelwe kufanele bathole okungenani imizuzu engu-150 yokusebenza ngokulingene ngamandla kwe-aerobic masonto onke. Lokhu kungukuzivocavoca umzimba okukhulisa ukushaya kwenhliziyo yakho futhi kubangele ukujuluka, kufaka phakathi ukugijima.

Ukube ubukhuthele ngaphambi kokukhulelwa, ukuhlala ukhuthele akumele kulethe izinselelo eziningi kakhulu (uyazi, ngaphandle kokugula kwasekuseni, ukukhathala, nobuhlungu nezinhlungu). Ungahle udinge nje ukulungisa okulindelwe nokuqina kokuzivocavoca kwakho endleleni.

Uma ukwazi ukuzivocavoca imizuzu engama-30 izinsuku ezinhlanu ngesonto, uzohlangabezana nezincomo zemizuzu engu-150. Kuhle ukuchitha lesi sikhathi usebenza, kepha futhi ungakha kweminye imisebenzi, enjengokubhukuda, i-yoga, noma ukuhamba ngezinyawo.

Ukusebenza ngesikhathi sokukhulelwa kunganciphisa ukuqunjelwa, ubuhlungu emuva, ukukhathala, futhi kukhuthaze isisindo esinempilo. Kwehlisa nengozi yesifo sikashukela sokukhulelwa kanye ne-preeclampsia.

Futhi masingakhohlwa, ukuzivocavoca umzimba kukhulisa ukukhiqizwa komzimba kwama-endorphin. Lawa ngamahomoni azizwa kahle angakhuphula imizwa yakho. Ukuvivinya umzimba ngesikhathi sokukhulelwa kuwina-win. Kungakusiza ukuthi uthuthukise impilo yakho yomzimba nengqondo.

Ziyini izingozi zokugijima ngesikhathi sokukhulelwa?

Yize ukugijima kuyindlela enhle yokuhlala usebenza ngesikhathi sokukhulelwa, ungahlangabezana nezinselelo ezithile.

Ukukhulelwa kuguqula umzimba wakho, ngakho-ke ungabhekana nokushintsha kwesikhungo sakho samandla adonsela phansi nokulinganisela njengoba isisu sakho sikhula ngosayizi. Lokhu kungakubeka engcupheni yokuwa, ikakhulu uma ugijima ezindleleni ezingalingani. Ukuvimbela ingozi, ungahle uthande ukugijima kupavumente, njengaseceleni komgwaqo noma ngomkhondo esikoleni sendawo. Ukugijima ezindaweni ezicabalele kubuye kube lula emajoyintini akho, okwenza kube nokugijima okunethezeka, nokujabulisayo.

Njengoba isisu sakho sikhula ku-trimester yakho yesibili neyesithathu, ukunyakaza okushayayo nakho kungangakhululeki. Kodwa-ke, ukugqoka ibhande lokuxhasa isisu kunganciphisa lokhu kuhamba.

Futhi, qaphela ukuthi amalunga akho nemisipha kukhululeka kakhulu ngesikhathi sokukhulelwa. Lokhu kungenxa yokuthi umzimba wakho ukhiqiza i-hormone relaxin yokuphumuza imisipha okhalweni lwakho ukulungiselela ukubeletha. Le hormone ibuyisa imigqa namalunga kwezinye izingxenye zomzimba, futhi, okubeka engcupheni yokulimala. Kungcono ukuqala kancane futhi ugweme ukusebenzisa okudala ukungaphatheki kahle.

Kulungile ngokuphelele ukulungisa inqubo yakho. Njengoba usondela osukwini lwakho olubekiwe, ungahle ungakwazi ukugijima kude, isikhathi eside, noma ngokushesha.

Ngokuya ngezimo, ngesikhathi esithile sokukhulelwa kwakho, kungadingeka ukuthi uyeke ukusebenza ngokuphelele - okungenani kuze kube ngemuva kokulethwa kwakho. Izimpawu ozidingayo ukuze uyeke ukusebenza (futhi ukhulume ne-OB-GYN yakho) zifaka phakathi ikhanda, ubuhlungu besifuba, ubuthakathaka bemisipha, ukopha esithweni sangasese, ubuhlungu benkonyane, noma ukuvuza kwe-amniotic fluid.

Amathiphu okugijima ngokuphepha ngenkathi ukhulelwe

Nawa amathiphu ambalwa okwenza ukusebenza kube lula futhi kuphephe ngenkathi ukhulelwe.

• Thenga izicathulo ezinhle zokugijima. Izicathulo zakho zokugijima kufanele zilingane kahle futhi zisekele amaqakala akho nemengamo. Lokhu kugcina izinyawo zakho zizinzile futhi kuvimbela ukuwa nokulimala. Izinguquko zomzimba ngesikhathi sokukhulelwa zingasho ukuthi udinga izicathulo ezintsha ngesikhathi esithile.

• Gqoka ubhodisi wezemidlalo. Amabele akho angakhuphuka ngosayizi ngesikhathi sokukhulelwa, okungenza ukusebenza kungakhululeki.Tshala imali kubhodisi wezemidlalo omuhle, osekelayo wokuvimbela ubuhlungu besifuba ngenkathi usebenza.

• Gqoka ibhendi yesisu. La mabhande asiza ukuzinzisa isisu esikhulayo, esinganciphisa ubuhlungu noma ukungaphatheki kahle okubangelwa isisu esibhampayo. Amabhande wokusekela nawo anciphisa ukucindezela kwe-pelvic futhi asize ukuthuthukisa ukuma.

• Gcina amanzi. Phuza amanzi amaningi ngaphambi kokusebenza, nangemva nangemva kokuzivocavoca ukuze ugweme ukuphelelwa amandla kwamanzi nokushisa ngokweqile. Ungavimbela nokushisa ngokweqile ngokugqoka izingubo ezingakulingani nokuzivocavoca endlini uma kushisa noma kunomswakama.

• Lalela umzimba wakho. Ukuzivocavoca umzimba kubalulekile ngesikhathi sokukhulelwa, kodwa ungawenzi ngokweqile. Uma uzizwa ukhathele ngokweqile noma ukhathele ngokweqile, KULUNGILE ukweqa noma ukunciphisa ukujima. Uma ukugijima kuba kubi, hamba esikhundleni salokho.

• Faka ukuqeqeshwa kwamandla. Njengoba uthambekele ekulimaleni kwemisipha nokuhlanganyela, faka izivivinyo zokuqeqesha amandla ukuze uqinise imisipha namalunga akho. Lezi zivivinyo zifaka imiphunga, izigaxa, nokuphakamisa izinsimbi okulula.

• Qalisa endaweni enamakamelo okugeza. Njengoba ingane yakho ikhula, isisindo esengeziwe singafaka ingcindezi eyengeziwe esinyeni sakho, okusho ukuthi kuzodingeka uchame kaningi. Imephu yomzila osebenzayo oseduze nasekhaya, noma endaweni enokufinyelela ezindlini zokuphumula zomphakathi.

• Yidla ukudla okunempilo. Umzimba wakho udinga amakhalori angeziwe lapho uzivocavoca ngesikhathi sokukhulelwa. Ukugcina izinga lamandla akho ngesikhathi sokuzivocavoca umzimba, yiba nesidlwana sangaphambi kokuzivocavoca, njengocezu lwesithelo noma ubhontshisi onebhotela le-nut. Yidla ukudla okunamanzi amaningi ukusiza ukuhlala unamanzi amaningi. Futhi, gcwalisa uphethiloli ngemuva kokuzivocavoca kwakho nge-servings eyodwa kuya kwezimbili zama-carbohydrate namaprotheni kanye nokuhlinzekwa okukodwa kwamafutha enempilo.

Ukudla okudlela endlini

Ukugijima - nokuzivocavoca ngokujwayelekile - ngesikhathi sokukhulelwa kungazuzisa impilo yakho engokwenyama nengqondo. Ingadambisa izinhlungu emuva, inciphise ukuqunjelwa, ithuthukise ukuguquguquka kwemizwelo, futhi ikusize ugcine isisindo sokukhulelwa esinempilo.

Njengoba uqhubeka nokukhulelwa kwakho, noma kunjalo, ukugijima noma ukuzivocavoca kungaba nzima kakhulu. Noma ungakwazi ukugcina ijubane elifanayo, umsebenzi othile womzimba ungcono kunalutho. Ngakho-ke esikhundleni sokugijima noma ukugijima, cabanga ukuhamba, ukubhukuda, noma okunye ukuvivinya umzimba okungenani imizuzu engama-30 izinsuku ezinhlanu ngesonto.