Kungani Ukuphefumula Kuvela Ekukhulelweni Kwasekuqaleni?

-Delile

• Ukubuka konke
• Kungani lokhu kwenzeka?
• Ngabe kuwuphawu lokuthi ukhulelwe?
• Iqhubeka kanjani kamuva ekukhulelweni?
• Yini ongayikhetha ukuze uthole usizo nokwelashwa?
• Ukubonana nodokotela nini

Ukubuka konke

Ukuphefumula okuncane kwaziwa kwezokwelapha njenge-dyspnea.

Kungumuzwa wokungakwazi ukuthola umoya owanele. Ungazizwa uqine kakhulu esifubeni noma ulambele umoya. Lokhu kungakwenza uzizwe ungakhululekile futhi uphelelwe amandla.

Ukuphefumula kuvame ukwenzeka ekukhulelweni kokuqala ngenxa yamazinga aphakeme ama-hormone kanye nesidingo se-oxygen eyengeziwe.

Qhubeka ufunde ukuze ufunde kabanzi ngokuthi kungani ukuphefumula kwenzeka ngesikhathi sokukhulelwa, ukuthi kusho ukuthini, nokuthi ungenzani ngakho.

Kungani lokhu kwenzeka?

Noma ingane yakho ingekho ngokwanele ukuthi ingabeka ingcindezi emaphashini akho, ungakuthola kulula ukuphefumula, noma ungahle wazi ukuthi udinga ukuthatha umoya ojulile.

Lokhu kungenxa yezinguquko ohlelweni lokuphefumula kanye nokukhiqizwa kwamahomoni ngesikhathi sokukhulelwa.

Insalela ye-hormone progesterone phakathi ne-trimester yokuqala inomthelela ekuphefumuleni kwakho. Iprogesterone eningi ikhiqizwa ukusiza ukusiza nokugcina ulwelwesi lwesibeletho. Iprogesterone ibuye inyuse inani lomoya ohogela kuwo bese uwukhipha ngenkathi uphefumula ngokujwayelekile.

Phakathi namasonto okuqala okukhulelwa ulungisa nokwabelana ngeoksijini negazi lakho nengane yakho. Lesi ngesinye isici esingadala ukuphefumula okuncane.

Imizwa yokuphefumula ingaqina uma unesimo senhliziyo noma samaphaphu.

Ngabe kuwuphawu lokuthi ukhulelwe?

Ngokwakho, ukuphefumula akulona uphawu oluthembekile lokukhulelwa ngaphambi kokuba uthole ukuhlolwa okuhle kokukhulelwa.

Ukuphefumula okuncane kungabangelwa ezinye izinto kanye nezinguquko zehomoni ezenzeka ngesikhathi sokuvuthwa nangesikhathi sesigaba se-luteal (isigamu sesibili) somjikelezo ojwayelekile wokuya esikhathini.

Ngemuva kwe-ovulation, amazinga e-progesterone ayanda ukusiza ukwakha ulwelwesi olunempilo lwesibeletho. Lokhu kusiza ukuxhasa ukukhulelwa okunempilo, kepha kwenzeka noma ngabe uyakhulelwa nganoma yisiphi isikhathi.

Uma ungakhulelwe, uzokhipha lolu luhlaka lwesibeletho lapho uthola isikhathi sakho.

Kodwa-ke, ukuphefumula okuncane kungaba uphawu lokuqala lokuthi ukhulelwe uma kuhlangene nezinye izimpawu. Lezi zimpawu zokukhulelwa kwasekuqaleni zifaka phakathi ukukhathala, ukukhathala, noma isiyezi. Ungase ube namabele avuvukile noma athambile, ukuqhuma, nokubona okukhanyayo ngaphambi kwesikhathi sakho.

Ezinye izimpawu zokuqala zifaka:

• ukufisa noma ukuphikisa ukudla okuthile
• umuzwa ophakeme wephunga
• isicanucanu
• ukushintsha kwemizwelo
• ukwanda kokuchama
• ukuqunjelwa
• ukuqunjelwa

Izimpawu zokukhulelwa zisencane zingafana nezimpawu zokuthi usuzothola isikhathi sakho noma uyagula.

Kufanele njalo uthathe ukuhlolwa kokukhulelwa ukuqinisekisa ukukhulelwa kwakho.

Iqhubeka kanjani kamuva ekukhulelweni?

Ungaqhubeka nokuthola ukuphefumula okufushane phakathi nokukhulelwa kwakho.

Njengoba ukukhulelwa kwakho kuqhubeka, ingane yakho izodinga umoya-mpilo omningi egazini lakho. Lokhu kuzokudala ukuthi udinge umoya-mpilo omningi futhi uphefumule kaningi.

Futhi, usayizi wengane yakho uzokwanda. Isibeletho sakho esandayo sizothatha indawo ethe xaxa esiswini sakho bese sicindezela ezinye izitho emzimbeni wakho.

Cishe ngesonto lama-31 kuye kwangama-34 lokukhulelwa, isibeletho sakho sicindezela ku-diaphragm yakho, okwenza kube nzima kakhulu emaphashini akho ukuthi akhule ngokugcwele. Lokhu kungadala ukuphefumula okungajulile nokuphefumula.

Ungathola ukuphefumula okuncane phakathi namasonto ambalwa okugcina okukhulelwa lapho ingane yakho ingena ijule esikhaleni ukulungiselela ukuzalwa. Lokhu kunciphisa okunye kwengcindezi emaphashini akho nakudayaphragm.

Yini ongayikhetha ukuze uthole usizo nokwelashwa?

Kunezinguquko eziningana zokuphila kanye nokwelashwa kwasekhaya okungasiza ekunciphiseni ukungakhululeki komoya ophefumulayo ekukhulelweni kokuqala nangaphezulu.

Nazi iziphakamiso ezimbalwa:

• Yeka ukubhema futhi ugweme intuthu kagwayi. Ukubhema nokukhulelwa akuhlangani, kungakhathalekile ukuthi kunaziphi izimpawu.
• Gwema ukuvezwa ukungcola, izifo zomzimba, nobuthi bezemvelo.
• Sebenzisa izihlungi zomoya zasendlini futhi uvikele amakha okufakelwa, isikhunta nothuli.
• Gcina isisindo esinempilo.
• Landela ukudla okunempilo ngokudla okunothile ngama-antioxidants.
• Lalela umzimba wakho bese uthola ukuphumula okuningi.
• Landela uhlelo lokuzivocavoca olulinganiselayo. Izinga lakho lokuzivocavoca lizohluka kuma-trimesters wokuqala, wesibili, nowesithathu.
• Gwema ukuzikhandla ngokomzimba, ikakhulukazi ezindaweni eziphakeme ezingaphezulu kwamamitha ayi-1,524.
• Thatha amakhefu amaningi ngangokunokwenzeka.
• Prakthiza ukuma kahle. Lokhu kuvumela amaphaphu akho ukuthi akhule ngokugcwele.
• Phefumulela ngaphambili, emuva, nasezinhlangothini zezimbambo zakho.
• Phefumula ngezindebe ezixoshiwe ukuze wehlise umoya wakho.
• Zijwayeze ukuphefumula okuvuthayo.
• Phatha noma yiziphi izimo zezokwelapha ezingaba nomthelela ekuphefumuleni.
• Thola umuthi wakho wokugomela umkhuhlane wonyaka ukusiza ukuvimbela ukutheleleka kwamaphaphu nokukhuthaza impilo yamaphaphu.
• Sebenzisa imicamelo ukuziphakamisa ngenkathi ulele.
• Lala endaweni ekhululekile.
• Hlala esihlalweni uncike phambili ukuze uphumule ngamadolo akho, itafula, noma umcamelo.
• Yima ngezingalo ezisekelwe emuva noma ezisekelwayo.
• Sebenzisa umlandeli.

Ukubonana nodokotela nini

Ukuphefumula okuncane akumele kube yinto okufanele ukhathazeke ngayo futhi akuthinti inani lomoya-mpilo olethwa enganeni.

Izimo ezithinta ukuphefumula kwakho zinamandla okuba zimbi kakhulu ngesikhathi sokukhulelwa. Uma unesimo esithinta ukuphefumula kwakho, njengesifuba somoya, qiniseka ukuthi ukhuluma nodokotela wakho mayelana nokuthi ungasiphatha kanjani lesi simo ngesikhathi ukhulelwe.

Khuluma nomhlinzeki wakho wezempilo ngokushesha uma ukuphefumula kuba nzima, kwenzeka ngokuzumayo, noma kuthinta amandla akho okusebenza.

Funa ukunakekelwa kwezokwelapha uma ukuphefumula okuncane kuhambisana nanoma yiziphi ezinye zezimpawu ezilandelayo:

• isilinganiso se-pulse esheshayo
• ukushaya kwenhliziyo (ukushaya kwenhliziyo okusheshayo, okuqinile)
• uzizwe unesiyezi noma uqulekile
• isicanucanu
• ubuhlungu besifuba
• amaqakala nezinyawo ezivuvukile
• ubuluhlaza obuzungeze izindebe, iminwe, noma izinzwane
• ukukhwehlela okungapheli
• isifuba
• ekhwehlela igazi
• umkhuhlane noma amakhaza
• isifuba somoya esiba sibi kakhulu

Hlala ukhuluma nodokotela wakho uma kukhona okukukhathazayo ngenkathi ukhulelwe. Kubalulekile ukuthi ube nokuxhumana okucacile nodokotela wakho futhi ukhululeke ukuxoxa nganoma yini evelayo.

Udokotela wakho anganquma ukuthi ngabe konke obhekene nakho kuvamile yini.