Izindlela Zasekhaya Ezi-13 Zokuvuvukala Izinyawo Ngesikhathi Sokukhulelwa

-Delile

• Ah, injabulo yokukhulelwa
• Yini ebangela lokhu ukuthi kwenzeke, noma kunjalo?
• I-trimester yokuqala
• I-trimester yesibili
• I-trimester yesithathu
• Ukubonana nodokotela nini
• Ungakuthola kanjani ukukhululeka
• 1. Nciphisa ukudla kwe-sodium
• 2. Khuphula isilinganiso se-potassium
• 3. Nciphisa ukudla kwe-caffeine
• 4. Phuza amanzi amaningi
• 5. Nyusa izinyawo zakho uphumule
• 6. Gqoka izingubo ezikhululekile
• 7. Hlala upholile
• 8. Gqoka amasokisi aminyanisa okhalweni
• 9. Hamba
• 10. Gqoka izicathulo ezintofontofo
• 11. Bhukuda
• 12. Thola ukubhucungwa
• 13. Lala ngohlangothi lwakho lwesobunxele
• Ukuthatha

Ah, injabulo yokukhulelwa

Ngenkathi ungajabulela isikhathi semilingo esikhulelwe - impela kuyinto kuyisimangaliso ukuthi mangaki uhambo lwendlu yangasese ongangena kulo ngosuku olulodwa - futhi ulindele ngokulangazela ukufika kwesigaxa sakho esimnandi, kunemiphumela engezansi kwemilingo omama abaningi abazoba nakho.

Umzimba wakho ushintsha ngokushesha, okungathola ukungakhululeki kancane. Okungahambi kahle abesifazane abaningi ababhekana nakho izinyawo ezivuvukele.

Ake sikhulume ngokuthi kungani izinyawo zakho zingakhukhumala ngesikhathi sokukhulelwa, lapho ungabona khona lokhu kwenzeka, lapho kufanele ubone udokotela, nezinye izindlela zokwelashwa ezilula ezingasiza - futhi okubaluleke kakhulu, ukuthi kungani ungaya ukuyothenga izicathulo.

Yini ebangela lokhu ukuthi kwenzeke, noma kunjalo?

Ungalindela ukuthi izinyawo zakho ziqale ukukhukhumala nini? Izindaba ezimnandi ukuthi ngokuvamile kuvame ukuba kamuva. Ngakho-ke uzozibona izinyawo zakho engxenyeni yokuqala noma ngaphezulu yokukhulelwa kwakho.

I-trimester yokuqala

Amazinga akhula ngokushesha we-hormone progesterone (ngokwezwi nezwi “ukukhulelwa okusebenzayo” noma “ukukhulelwa okuyi-pro”) anciphisa ukugayeka kokudla kwakho. Lokhu kungadala ukuqunjelwa esiswini isikhathi eside ngaphambi kokuba ube ne-baby bump ebonakalayo. Ungaqaphela ukukhukhumeza ezandleni zakho, ezinyaweni, noma ebusweni, kepha hhayi kakhulu.

Uma ubona ukuvuvukala okuningi lokhu kusenesikhathi, ikakhulukazi uma kuhambisana nezinye izimpawu ezifana nesiyezi, ikhanda elibuhlungu, noma ukopha, kungcono ukubiza udokotela wakho.

I-trimester yesibili

I-trimester yesibili iqala ngeviki le-13 lokukhulelwa (cishe ukuqala kwenyanga yesine). Akuyona into engavamile ukuqala ukuqaphela izinyawo ezivuvukele cishe ngenyanga yesihlanu yokukhulelwa, ikakhulukazi uma usezinyaweni zakho kakhulu noma isimo sezulu sishisa.

Lokhu kuvuvukala kungenxa yevolumu ekhulayo yegazi noketshezi emzimbeni wakho. Ivolumu yakho yegazi inyuka cishe (!) Ngesikhathi sokukhulelwa kwakho, futhi lokho kubhanqiwe nokugcinwa okuningi kwe-hormonal fluid.

Yize kungenza izindandatho nezicathulo zakho zibe buthakathaka kancane, lonke lolu ketshezi oluthe xaxa lusiza ukuthambisa umzimba wakho nokulungiselela ukubeletha - futhi yilokho kanye okufunayo. Qiniseka ukuthi uketshezi olungeziwe luzokwehla ngokushesha ezinsukwini nasemavikini ngemuva kokuzalwa kwengane yakho.

I-trimester yesithathu

Ukuqala ngesonto lama-28 lokukhulelwa, i-trimester yesithathu isikhathi esivame kakhulu ukuzwa izinyawo ezivuvukile. Ikakhulukazi njengoba amasonto eqhubeka futhi usondela emasontweni angama-40, izinzwane zakho zingafana namasoseji amancane kunanoma yini enye (yebo, ukuba ngumama kuyajabulisa).

Umzimba wakho uyaqhubeka nokwakha ukunikezwa kwawo kwegazi noketshezi, okungaba nomthelela ekuvuvukeni. Isibeletho sakho naso siyasinda njengoba ingane yakho ikhula, okunganciphisa ukugeleza kwegazi kusuka emilenzeni kuye enhliziyweni. (Ungakhathazeki, lokhu akuyona ingozi - vele ungakhululeki.)

Ezinye izinto ezingaba nomthelela ezinyaweni zokushaya ibhaluni zifaka:

• isimo sezulu esishisayo
• ukungalingani kokudla
• ukuphuza i-caffeine
• ukungaphuzi amanzi anele
• ukuba sezinyaweni zakho isikhathi eside

Ukubonana nodokotela nini

Izinyawo ezivuvukile ziyingxenye ejwayelekile kakhulu yokukhulelwa - iningi labomama bakho abazoba nabo lingaba yinto elula! Ngakho-ke isikhathi esiningi, izinyawo ezivuvukile zingesinye nje isibonakaliso sawo wonke umsebenzi onzima owenziwa ngumzimba wakho ukukhulisa leyompilo entsha.

Kodwa-ke, izinyawo ezivuvukile kwesinye isikhathi zingaba wuphawu lwenkinga enkulu kakhulu. Enye yalezi zinkinga ibizwa nge-preeclampsia. Lesi yisimo esingakhula ngesikhathi sokukhulelwa futhi sibangele umfutho wegazi oyingozi.

Shayela udokotela wakho uma ubona:

• ngokuzumayo ukuvuvukala kwezandla zakho, izinyawo, ubuso, noma amehlo akho
• ukuvuvukala okuba kubi ngokwedlulele
• isiyezi noma ukungaboni kahle
• ikhanda elibi kakhulu
• ukudideka
• ukuphefumula kanzima

Uma ubona ukuvuvukala emlenzeni owodwa nje ohambisana nobuhlungu, ukubomvu, noma ukushisa, lokhu kungasho ukuthi une-vein thrombosis ejulile, noma i-DVT. I-DVT iyi-clot yegazi, imvamisa emlenzeni wakho. Kubalulekile ukubiza udokotela wakho uma uqaphela lezi zimpawu, njengoba abesifazane abakhulelwe kungenzeka ukuthi bathole amahlule egazi kunomuntu ojwayelekile (ngiyabonga futhi, ama-hormone).

Uma ungenaso isiqiniseko sokuthi ukuvuvukala kwakho kuyinto evamile, noma kukhona okukukhathazayo, ngaso sonke isikhathi kungcono kakhulu ukubiza udokotela wakho noma umbelethisi. Bayakujabulela ukukusiza ugcine wena nengane yakho niphephile futhi niphilile!

Ungakuthola kanjani ukukhululeka

Ngenkathi izinyawo ezivuvukile zingaba buhlungu noma zingabangeli ubuhlungu, zingakhathaza noma zikhathaze.

Ngenhlanhla, kunezindlela eziningi ezilula zokunciphisa izimpawu zakho ngesikhathi sokukhulelwa. Kungcono kakhulu? Kungabandakanya ukudla okulula, isiphuzo esibandayo, ukubhukuda, ukubhucungwa, futhi mhlawumbe nokuthenga izicathulo. Akuzwakali kabi kangako, akunjalo?

1. Nciphisa ukudla kwe-sodium

Enye indlela yokunciphisa ukuvuvukala ngesikhathi sokukhulelwa ukunciphisa ukutholakala kwakho kwe-sodium (noma usawoti). Usawoti wenza umzimba wakho ubambelele emanzini amaningi.

Zama ukugwema ukudla okusemathinini noma okusetshenzisiwe, ngoba lokhu kuphakeme kakhulu nge-sodium. Futhi zama ukungafaki usawoti owengeziwe wethebula ekudleni kwakho.

Ukusebenzisa amakhambi anobuhle afana ne-rosemary, thyme, ne-oregano kuyindlela elula yokwengeza ukunambitheka kuzindlela zakho zokupheka ngaphandle kokusebenzisa usawoti - yum!

2. Khuphula isilinganiso se-potassium

Ukungatholi i-potassium eyanele nakho kungenza ukuvuvukala kube kubi kakhulu, njengoba i-potassium isiza umzimba wakho ukulinganisela inani loketshezi elibambe kulo.

I-vitamin yakho yokubeletha kufanele ibe ne-potassium eyengeziwe kuwe, kodwa futhi kubalulekile ukudla imithombo emihle ye-potassium yokudla.

Okunye ukudla ngokwemvelo okuphezulu nge-potassium kufaka:

• amazambane anesikhumba
• ubhatata (futhi nesikhumba)
• ubhanana
• isipinashi
• ubhontshisi, ezinye iziphuzo zezithelo (i-prune, ipomegranate, i-orange, isanqante, ne-passionfruit ikakhulukazi)
• iyogathi
• ama-beet
• uhlobo lwenhlanzi
• udali

3. Nciphisa ukudla kwe-caffeine

Ngenkathi i-caffeine ngezikhathi ezithile ngesikhathi sokukhulelwa ingeyona ingozi (futhi heyi, kufanele intombazane ihlale iphapheme!), Ukuphuza kakhulu i-caffeine akubhekwa njengokukhulu enganeni. Kungenza futhi ukuvuvukala kube kubi kakhulu.

I-caffeine iyisidakamizwa, esenza ukuthi uchame kakhulu, okwenza umzimba wakho ucabange ukuthi udinga ukubambelela kuketshezi.

Zama ikhofi ye-decaf enobisi noma itiye elinamakhambi njenge-peppermint ukusiza ukukunika amandla amancane esikhundleni salokho.

4. Phuza amanzi amaningi

Kuyamangaza njengoba kuzwakala ukuphuza Okuningi amanzi wokulwa nokuvuvukala, kuyasebenza impela. Uma umzimba wakho ucabanga ukuthi uphelelwe amanzi emzimbeni, uzobambelela kuketshezi oluthe xaxa ukuzama ukunxephezela.

Ngakho-ke zama ukuphuza okungenani izingilazi zamanzi eziyi-10 nsuku zonke ukuze ugcine izinso zakho zikhipha izinto ezimbi nomzimba wakho uthanjiswe ngenjabulo.

Uma kuzwakala kunzima ukuphuza lawo manzi amaningi, zama ukuthola inkomishi enhle ofuna ukuyigcwalisa kabusha, noma ibhodlela lamanzi elikhulu okuzodingeka ukuthi uphinde ugcwalise izikhathi ezimbalwa ngosuku. Unganambitha futhi amanzi akho ngolamula, iminti, noma amajikijolo ukuze uwenze ujabulise ngokwengeziwe.

5. Nyusa izinyawo zakho uphumule

Noma unezinto eziyisigidi ofuna ukuzenza ngaphambi kokuba ingane ifike, zama ukuhlala uphakamise izinyawo zakho lapho kunokwenzeka.

Ngenkathi ukuhlala sonke isikhathi akukuhle ekusakazeni kwakho, ukuma ngaso sonke isikhathi kunzima nasemzimbeni wakho omuhle okhulelwe.

Ukuhlala ngezinyawo zakho kuphakanyisiwe isikhashana - ikakhulukazi ekupheleni kosuku - kungasiza ukukhipha uketshezi obekulokhu kuhlangana emilenzeni yakho phakathi nosuku.

6. Gqoka izingubo ezikhululekile

Ukugqoka izingubo eziqinile, ikakhulukazi ezihlakaleni zakho, okhalweni nasemaqakaleni, kungenza ukuvuvukala kube kubi kakhulu. Ngokuyinhloko, kugcina igazi lingazungezi kalula.

Zama ukugqoka izingubo ezingakulingani, zikhululekile - noma okungenani ugweme amabhande okuqina aqinile. Izingubo zokubeletha zama-maxi ehlobo nama-cardigans agobekayo noma ama-sweaters anamajogger ebusika angaba mahle futhi abe mnandi.

7. Hlala upholile

Ikakhulukazi uma ukhulelwe phakathi nezinyanga ezishisayo zasehlobo, ukuhlala endlini ngesikhathi sokushisa kosuku nokugwema ukuzivocavoca ngamandla kungakusiza uhlale upholile futhi wehlise ukuvuvukala.

Ungagqoka nezingubo ezipholile, ubeke izingcindezi ezibandayo ezinyaweni zakho, noma ugcine isithandwa eduze.

8. Gqoka amasokisi aminyanisa okhalweni

Yebo, lezi zimane nje zizinhle njengoba zizwakala. Kepha uma uhlangabezana nezinyawo eziqhubekayo ezivuvukile, noma kufanele ube sezinyaweni zakho isikhathi esiningi, ungagqoka amasokisi aminyanisa okhalweni.

Lezi zitokisi zikhama ngobumnene izinyawo nemilenze yakho ukusiza ukugcina uketshezi luzungeza. Zama ukugwema amasokisi aminyene okucinezelwa emadolweni, ngoba angaqina kakhulu maphakathi nomlenze wakho futhi enze ukuvuvukala kube kubi kakhulu.

9. Hamba

Ukuhamba ngisho nokuhamba ngemizuzu engu-5 noma eyishumi ngezikhathi ezimbalwa ngosuku kungasiza ekuthuthukiseni ukujikeleza kwegazi lakho, okusiza ukunciphisa ukuvuvukala.

Lokhu kungaba futhi ikhefu elihle osukwini lwakho, futhi kuyindlela enhle yokuzivocavoca okuphephile kokukhulelwa.

10. Gqoka izicathulo ezintofontofo

Ngenkathi ungabukeka uthandeka ezithendeni zakho eziphakeme, ukukhulelwa sekwephuzile yisikhathi esihle sokubanika ikhefu. Ukugqoka okunethezekile (noma i-orthotic), izicathulo ezilingana kahle kuyisihluthulelo sokunciphisa ukuvuvukala kwezinyawo, kanye nokuvimbela izinkinga zenyonga nezangemuva ezingavela njengoba isikhungo sakho samandla adonsela phansi sishintsha futhi isisindo sakho sanda.

Ngaphezu kokuvuvukala, imisipha emzimbeni wakho (kufaka phakathi izinyawo zakho) empeleni iyelula ngesikhathi sokukhulelwa, ngakho-ke izinyawo zakho zingashintsha usayizi. Ezinye izinyawo zabesifazane zibuyela kusayizi wazo wangaphambi kokukhulelwa, kodwa abesifazane abaningi bathola ukuthi izinyawo zabo zisayizi nhlobo unomphela noma zikhulu kakhulu.

Kungacasula ukuthi enye into iyashintsha, noma ukuthi ezinye izicathulo zakho ozithandayo azisalingani, kepha lesi yisizathu esihle kakhulu sokuthola ukuthandwa ezinye izintandokazi ezintsha.

11. Bhukuda

Azikho izifundo ezibonisa ukuthi umfutho wamanzi unciphisa ukuvuvukala ngesikhathi sokukhulelwa, kepha abesifazane abaningi bathola ukukhululeka ekuvuvukeni lapho bechitha isikhathi echibini.

Zama ukuma noma ukubhukuda echibini lapho ukujula kwamanzi kucishe kufinyelele entanyeni yakho. Okungenani, uzozizwa ulula, upholile, futhi uvivinye umzimba kancane. Ungase futhi uthole ukuthi izinyawo nezinyawo zakho akuvuvukile kangako.

12. Thola ukubhucungwa

Umlingani wakho kungenzeka ukuthi ufuna izindlela zokubandakanyeka ngesikhathi senqubo yokukhulelwa, futhi leli yithuba elihle.

Ukubhucungwa kusiza ukuhambisa uketshezi oluvame ukuqoqana ezinyaweni zakho, okuzonciphisa ukuvuvukala.

Ngakho thatha ibhodlela lakho lamanzi, ubeke izinyawo zakho phezulu, bese uvumela umlingani wakho ukuthi aziphulule kamnandi izinyawo nemilenze yakho. Ukungeza u-peppermint noma u-oyela obalulekile we-lavender kungenza lokhu kuphumule ngokwengeziwe.

Uma ungekho eduze nosuku lwakho olubekiwe, ukuze uphephe uzofuna ukuthi umlingani wakho agweme ingcindezi eqinile kwamanye amaphuzu e-acupressure ahlotshaniswa nezinciphiso zesibeletho.

Futhi uma unyakazisa lokhu kukhulelwa uwedwa noma umlingani wakho akuyona uhlobo oluthinta inhliziyo, izitudiyo eziningi zokubhucungwa zinikeza ukubhucungwa okukhethekile kokubeletha. Lokhu akukwazi ukusiza ngokuvuvukala kuphela, kepha kuhle ekusizeni ukukhululeka kokunye ukucindezeleka okuhambisana nokukhulelwa.

13. Lala ngohlangothi lwakho lwesobunxele

Ukulala ohlangothini lwakho lwesobunxele lapho kunokwenzeka kungathuthukisa ukugeleza kwegazi, okunciphisa ukuvuvukala kwezinyawo. Ukulala ohlangothini lwakho lwesobunxele kususa ingcindezi yesibeletho sakho kwi-vena cava engaphansi, okuyisitsha segazi esikhulu esibuyisela igazi enhliziyweni yakho.

Ukuthatha

Izinyawo ezivuvukile zingumphumela ojwayelekile kakhulu wokukhulelwa. Ukuvuvukala kubangelwa umthamo owandayo woketshezi emzimbeni wakho, kanye nokwehla kokujikeleza kwegazi.

Uma uhlangabezana nokuvuvukala okungazelelwe noma okunzima, kubalulekile ukubiza udokotela wakho, ngoba lokhu kungaba uphawu lwento ebucayi kakhulu. Kepha ukuvuvukala okuncane kuyinto ejwayelekile.

Ungasiza ukuvimbela ukuvuvukala konyawo ngokuvivinya umzimba njalo, uphuze amanzi amaningi, uphumule, futhi udle ukudla okunomsoco.

Ngaphambi kokuthi wazi, izicathulo zakho zizophinda zilingane futhi izinyawo kuphela ozobe ugxile kuzo kuzoba yilezo zinzwane ezincane zezingane!

Ukuze uthole ukuqondiswa okuningi kokukhulelwa namathiphu masonto onke ahambelana nosuku lwakho olubekiwe, bhalisela incwadi yethu ethi Ngilindele.