Ukukhulelwa ngethuba elihle kunazo zonke ebomini babasetyhini abaninzi. Ngelishwa, uvuyo lwamaxesha ozayo luyakunqandwa ngabanye ubunzima obuhamba kunye "nesimo esithakazelisayo." I-toxicosis, ukuzithemba, ukuguquka kwenhliziyo ... Ukuqonda isisombululo sale miba kunye nokuthatha amanyathelo, unokuyenza inkqubo yokukhulelwa kwakho ikhululekile.Ubuhlungu buhlungu esiswini kwiintsuku zokugqibela zokukhulelwa - umxholo wale nqaku.
Isihlunu kunye nokuhlanza
Kutheni kuvela? Kwi-trimester yokuqala yokukhulelwa, ngamnye wesithathu wesifazane unesisongulu. Oku kubangelwa ukuba ibhinqa leli lifazi litshintshela kwilizwe elitsha. Kuze kube ngoku, ayilungiswanga kakuhle ukuba kutheni i-toxicosis. Mhlawumbi kukunyuka izinga lamahomoni egazini okanye ekungondlekeni ngaphambi kokukhulelwa. Umva wokunuka komama ozayo uya kuba nzima kangangokuba nayiphi na iphunga eliqhelekileyo (iziqholo, ukutya, izityalo) kungabangela ukuhlaselwa kwesicongconi. Njani kubonakala? Ngokuqhelekileyo, isisulu sokubambisana nesibisi sinokubangela ingxaki ekuseni, kodwa ukuhlaselwa kunokwenzeka nanini na. Ngokuqhelekileyo, i-toxicosis iqala ngeveki yesithathu yokukhulelwa kwaye ihlala malunga neenyanga ezi-3. Yintoni endiyenzayo? Ukunciphisa umsebenzi owenziwe ngokomzimba kwi-trimester yokuqala yokukhulelwa kwaye uphumle ngaphezulu.
• Ungadli, udle rhoqo kunye nangoko.
• Phakathi kokutya, uphuze ngamanzi amaminerali okanye itiye.
Ekuseni, ngaphandle kokuphuma embhedeni, yidle into evela kwiziqhamo okanye kwi-yogurt. Gwema ivumba elimnandi nelinomsindo. Izimpawu eziphazamisayo: ukuba ukuhlanza kungalawulekiyo, kuhamba kunye nokunyuka kweengcinezelo, ngoko kufuneka ufunde ugqirha ngokukhawuleza.
Ukungapheli kwintsholongwane engapheliyo
Ngexesha lokukhulelwa, umthwalo kwimilenze kwaye, ngokufanelekileyo, kwiimvini zanda ngo-10-15 kg. Ukongezelela, ngeli xesha, utshintsho lwe-hormone luvela emzimbeni wowesifazane, kwaye umntwana okhulayo ekuzalweni kwesisu anganciphisa imifuno ye-pelvis encinci kwaye avimbele ukuphuma kwegazi legazi. Kwisikhumba semilenze, iphethini yenyameko iqinisa, okubizwa ngokuba yi-asterisks ye-vascular kunye nenethiwekhi ecacileyo yama-capillari. Ngamanye amaxesha iimvumba ziqhubela phezulu kwesikhumba, ngokuhlwa ziba nzima emilenzeni, njengokungathi zizaliswe zikhokelo, iinyawo kunye neenqaqa zivule kangangokuthi ziyeke umkhondo weengqayi zeembadada, akunakwenzeka ukuba zifake izibhotshi, ubusuku bobunzima bomlenze bunokwenzeka. Yintoni endiyenzayo?
• Phakamisa imilenze yakho ukuze kungabikho i-stagnation yegazi, umzekelo, xa ulala, uqhuba ibhayisikili okanye uphakamisa imilenze yakho, uxhomekeke eludongeni.
• Ngexesha lokulala, faka i-roller phantsi kweenyawo zakho. Zama ukungasebenzisi ixesha elininzi kwiinyawo zakho, ukuhlala uhlala phantsi, ukuphumla, ugweme ukunyamezela umzimba, ungaphakamisi izisindo.
• Jonga ubunzima.
• Gcoba iinyawo zakho ngamanzi apholileyo ukunyusa iindonga zeendonga eziqhenqileyo.
• Gqoka iimpawu ezikhethekileyo zokulwa ne-varicose, izitotyi, i-bandage.
• Sebenzisa ama-creams kunye nama-gel ukukhusela ukungakwazi ukuphelelwa yintsholongwane engapheliyo, kufuneka bathengwe kwi-pharmacy.
Ukuthabatha intlungu
Kutheni bevela? Ngeenyanga ezili-9 zokukhulelwa, umntwana ukwandisa kakhulu ubukhulu, intloko yakhe iqala ukuwa phantsi kwaye idibanise ukuphela kwezibilini, ezibangela intlungu. Ngelo xesha, isisu somama esizayo siyakhula. Ngenxa yoko, i-center of gravity shifts in the spine: abafazi bafuna ukucima ukuba bayiphume intlungu engaphantsi. Enyanisweni, ngamanye amaxesha ubuhlungu bexinzelelo ngexesha lokukhulelwa lunokubangelwa zizifo zesistim e-musculoskelet ezenzeka ngaphambi kokukhulelwa (ukukhawulela umgudu, umsila we-intervertebral, u-osteochondrosis, ubuthathaka bemisipha yangemva), kunye nesiphumo sokugqoka izicathulo ezinezithende eziphezulu kakhulu, ukunyamezela ngokomzimba okanye ukuhlala msebenzi. Ziyabonakala njani? Phantse phakathi kokukhulelwa (emva kweveki ezingama-20) kukho intlungu emva, ezayo, ngokunyuka kobunzima bomntwana ongakazalwa, inokunyuka. Kwiiveki ezimbalwa ngaphambi kokuzalwa, iintlungu emhlane zinganika imilenze. Ubuhlungu buyanda ngohambo olude okanye ukuma ixesha elide kwindawo emele, kodwa emva kokunciphisa ukuphumla. Yintoni endiyenzayo?
- Yenza umsebenzi kwaye wenze imisebenzi ekhethekileyo yoomama abalindeleyo.
- Bhukuda echibini uze uye kwi-aqua aerobics.
- Gqoka ibhanki yokubeletha esinceda ukuxhasa isisu kunye nokunciphisa uxinzelelo kwimisipha yomqolo kunye nomgudu. Ngethuba lomsebenzi ngokuqhelekileyo uthatha ikhefu, utshintshe i-pose, yolule, ukhulule umva wakho.
- Yenza i-massage ye-massage elula ngokuncedisa i-massagers ekhethekileyo (iibhola, izitifiketi zokuhlaziya) imihla ngemizuzu emi-5.
- Gqoka izicathulo ezinqabileyo (ezinokuthi zenziwe ngamathambo) kwisithende esisezantsi.
Ngentlungu ebuhlungu emva, qhubeka ulala. Izimpawu eziphazamisayo: ukuba ubuhlungu bentlungu buba nzima kakhulu, buhamba kunye nomkhuhlane, i-micturition, ukukhutshwa okungavamile ukusuka kwisini-esi sihlandlo sokudibana nodokotela. Ngamanye amaxesha iimpawu ezinjalo zibangelwa ziinkathazo ezinzima ngexesha lokukhulelwa kwaye, ukuba awufuni uncedo lwezonyango ngexesha, unokuba nemiphumo emibi kwimpilo kamama kunye nosana oluzayo.
Ukuguquka
Kwiinyanga ezizayo, ukukhulelwa kwentliziyo kubangelwa ngokuzenzekelayo. Umbele uyanda kwaye uphazamisa amaqhekeza okutya, aqala ukucutshungulwa ngesantya sesisu, ukusuka esiswini ukuya kwindawo. Njani kubonakala? I-asidi equlethwe kwisantya sesisu isicasula i-membrane kwaye ibangela ukuvutha komlilo kwindawo.
• Gwema ukutya okunamafutha, okucobile kunye okuthosiweyo, ikhofi, ushokoledi, iziqholo, izitya ezishushu okanye ezibandayo. Yidla ukutya okuncinci, kodwa ngokuphindaphindiweyo, ixesha lokugqibela udla iiyure ezintathu ngaphambi kokulala.
• Qinisekisa ukuba ibhinqa elingaphantsi kokubeletha alinamisi esiswini. Ukuba ubuhlungu beentlungu ebusweni ebusuku, siphuza ingilazi yobisi ngaphambi kokuba ulale kwaye ulale kwi-pillow ephezulu. Unako ukuthatha i-antacids, kodwa ngaphambi koko kufuneka udibane nodokotela.
Ukuphefumula okufutshane
Kutheni kuvela? Ngokuqhelekileyo, i-dyspnea iyenzeka emva kweeveki ezingama-20 zokukhulelwa, kwaye oku ngenxa yokuba inyuko yenyumba, iphakamisa isigxina sesisu kwaye ikhuphe i-diaphragm phezulu, okwenza ukuphefumula kunzima. Njani kubonakala? UDyspnoea uyenzeka ngokuzikhandla ngokomzimba (ukuhamba, ukwenza imisebenzi) kwaye xa usesikweni esingenanto. Kuba nzima kakhulu ukuphefumula, ukuphefumula kuya rhoqo kwaye kungapheli. Yintoni endiyenzayo? Ukuphelisa umoya wokuphefumula awusebenzi. Kodwa unokuyinciphisa. Ngethuba lokuphumla, zibeka phantsi kwentloko kunye namagxa omlotho okanye uphakamise intloko yebhedi. Ukujonga ubunzima bomzimba, ungadli. Musa ukugqoka iingubo eziqinileyo ezithatha isisu. Izimpawu eziphazamisayo: ukuba i-dyspnea iqhubekeka kwindawo yokuphumla, ihamba neentlungu kwisifuba kunye nokwanda kwentliziyo, kufuneka udibane nodokotela.
Ukunxibelelana. Kutheni bevela?
Ulusu labamama abalindayo luloluleka kakhulu. Kule meko, ngenxa yokunganakali kwesikhumba okanye ukufumana umthwalo wokuzigawula ngokukhawuleza, izicubu ezinxulumene nazo ziqhekeke kwiindawo apho ulusu lugxininisa kakhulu. Njani kubonakala? Kwesisu kunye nesifuba kubonakala imivimbo, eyokuqala ibonakala ibomvu-violet ngenxa yeempahla ze-capillary ezithintanayo, kwaye kamva ziphenduke zibe zibi. Yintoni endiyenzayo? Ukuhlaziywa nokunyusa ulusu kwiiveki zokuqala zokukhulelwa, usebenzisa izixhobo ezikhethekileyo ukusuka kumanqaku athatywayo. Thatha iswahlulo esahlukileyo, ukutshintshana okutshintshayo kunye namanzi ashushu kunye abandayo.
• Gqoka ibhanki yokubeletha kunye nebhosi exhasa isisu nesifuba kunye nokuthintela ukwakheka kwamanqaku elula.
Ukutyunjwa. Kutheni kuvela?
Ngomama ozayo, imvelaphi ye-hormonal ishintshela, imisipha yamathumbu iyancipha, i-peristalsis yamathumbu iphazamiseka. Isizathu sokubanjwa singabakho nokutya okungafanelekanga, kunye nokungabikho komsebenzi wokwenyama, nokwesaba ukunyanzelisa ngenxa yokwesaba ukulimaza umntwana.
Njani kubonakala?
Ngokuqhawuliswa akukho ukukhutshwa kwamathumbu iintsuku eziliqela.
• Sebenzisa iimveliso ezinesiphumo esilulayo: iifuno zemifuno, imifuno, iziqhamo, izithelo ezomileyo kunye neziqulatho zazo, iimveliso zobisi.
• Kusasa, sisela iglasi yamanzi kwisisu esingenanto.
• Sebenzisa ubuncinane ii-1.5-2 ilitha zamanzi ngosuku.
• Ukulahla ukusebenzisa itiye eqinile kunye nekhofi, irayisi, iimbotyi, iiblueberries, iipereya. Izimpawu eziphazamisayo: ukuba intlungu ayinanto engaphezu kweentsuku ezili-10 okanye ukugqithwa kuhambelana nentlungu enzima, jonga ugqirha.