Abazali bexesha elizayo bayazi ukuba xa umntwana ebonakala endlwini, iphupha eliphilileyo kunye elinokuthula linokulibaleka. Nangona kunjalo, uninzi lwawo aluvumeli ukuba ingqalelo ngexesha lokuzala komntwana, ngakumbi kwi-trimester yesithathu, iphupha elizolileyo liza kuhlala liphupha kuphela.
Enyanisweni, unokulala kakhulu njengoko ufuna nangakumbi, kwi-trimester yokuqala yokuzala umntwana. Ukuba uziva udiniwe - kuyinto eqhelekileyo, kuba umzimba usebenza ngaphezu kwexesha eliqhelekileyo, kuba lixabisa kwaye likhusela imvuthu.
Kutheni abafazi abakhulelweyo bejamelana neengxaki zokulala?
Isizathu esibaluleke kakhulu kunye nesona sizathu seengxaki zomthi wephayini ngexesha lokunyuka komntwana kukunyuka kobukhulu bomntwana, kuba kunzima ukufumana indawo ekhululekile yokulala emini. Ukuba ujwayele ukulala kwisisu okanye ngasemva, ngoku ngoku awukwazi ukwenza oko, kuba ngoku ufanele ulale ngecala lakho, kuba kwezinye izikhundla uya kuziva ukhululekile.
Ezinye izizathu ezinokukunqanda ukuba ulale ngokuthula
- Ukufowunelwa rhoqo ukuvuthwa. Ngoku, xa ukhulelwe, iintso zakho zisebenza kakuhle, zihluza umthamo wegazi okwandisiweyo (malunga nama-50% ngaphezu kokuqala kokukhulelwa), ehamba emzimbeni kwaye ngenxa yoko kubonakala umlinganiselo omkhulu womchamo. Ngaphezu koko, umele ukhumbule ukuba umntwana wakho ukhula, isibeleko sanda, kwaye kunye noxinzelelo kwi-bladder yanda. Oku kuthetha ukuba uhlala ugijimela kwindlu yangasese kungekhona ebusuku kuphela, kodwa nangomhla. Ebusuku, unako ukuya kwindlu yangasese ixesha elininzi, ukuba ngumntwana wakho kuphela osebenzayo ebusuku.
- Ukuphazamiseka kwengqondo. Ngexesha lokuphatha komntwana, intliziyo yakho ibetha ngokuphindaphindiweyo ukupompa igazi elingaphezulu, ngoko ke, xa igazi likhupha isibeleko, i-intliziyo ibetha ngokuphindaphindiweyo ukwenzela ukuba ezinye izitho zithinte igazi.
- Ukuphefumula okunzima. Kwiinyanga zokuqala zokukhulelwa, ukuphefumula kwethu kunokuchaphazeleka ngama-hormone amakhulu, ngenxa yokuba uya kuphefumula. Ungatsho nokuba akukho moya okwaneleyo. Kwaye sele sele kwisiqingatha sesibini sexesha, ukuphefumula ngokukhawuleza kunokuvela ngenxa yokuba i-uterus iya kucofa kwi-diaphragm.
- Umva ophantsi kwaye utyumle izihlunu zethole. Ngokuqhelekileyo kukho iintlungu emva nasemilenzeni, kwaye oku kuyingxenye ngenxa yobunzima obukhulu. Xa umntwana ezalwe ngumgaqo-siseko womfazi, i-hormone i-relaxin iveliswa yinto enokusinceda sizilungiselele ukuzalwa. Ngenxa yoko, kungatsholwa ukuba umphumo wecala okanye umphumo wokuvelisa i-hormone ukunyanzeliswa kwemigudu yomzimba wonke, ngoxa umfazi usengozini yokufumana ingcinezelo kunye nozinzile.
- Yeka ukutshabalalisa. Abaninzi abafazi abakhulelweyo bayayazi ukuvakalelwa kwexesha xa iziqulatho zesisu zivela emva kwesigxina. Ngethuba lokunyanyiswa komntwana, inkqubo yokugaya isebenza kancinci, ngoko ke ukutya kunokuhlala emathunjini nasesisu ngaphezu kwexesha eliqhelekileyo, ngoko ke ukuqhaqhaqhayisa nokugubha. Kwi-trimester yokugqibela yokukhulelwa, xa isibeleko sikhula kwaye siqala ukucinezela emathunjini amakhulu okanye esiswini, imeko ingaba nzima.
Iingxaki zakho zokulala azikwazi ukuvela kuphela ngenxa yezi zizathu. Abasetyhini abaninzi bathi abo bantu bayabakhathazeka ebusuku, kanti abanye bathi banemibala kwaye banqabile kunokoqobo.
Kwakhona, ukulala kungaphazanyiswa ngenxa yokuxinezeleka. Mhlawumbi unenkxalabo yokuba umntwana wakho uza kuzalwa enempilweni okanye cha, ngaba uya kuba ngumama omhle, mhlawumbi ukhathazeke ngendlela yokuhanjiswa kwezifundo eziza kwenzeka? Ngokuqinisekileyo onke amava omama aqhelekileyo kwaye angabangela ubuthongo.
Ungayifumana njani indlela yokulala efanelekileyo?
Ekuqaleni kwekota, zama ukufunda ukulala kwicala lakho, ukuziqhelanisa. Hlala phantsi kwakho uze uguqe ngamadolo, mhlawumbi kamva kuya kuba yindawo oyithandayo yokulala.
Ngaphezu koko, le nto inomsebenzi wokusebenza intliziyo ngexesha lokulala, kuba ubunzima bomntwana abuxinzezeli kwisisu somzimba esezantsi (umtya omkhulu), ophethe igazi entliziyweni emilenzeni.
Kukho oogqirha abatsho ngokucacileyo abafazi ukuba balele ebhokisini lekhohlo. Ngenxa yokuba isibindi sisekunene kwesisu, kwaye xa silala kwicala lasekhohlo, sinceda ukukhusela kwingcinezelo. Ngaphezu koko, ukuba ibhinqa lilele kwicala lakhe lesobunxele, ukujikeleza kwegazi entliziyweni kuphuculwe kwaye ukuphuma kwegazi okungcono kwi-uterus, izintso kunye nesisu kufunyanwa.
Njengabo bonke abantu abalele, uya kutshintsha ukuhamba kwakho kwiphupha. Nangona kunjalo, nangona kunjalo kuve buhlungu, ngekota yesithathu yekota, umzimba ngokwawo uza kukhetha indawo efanelekileyo kakhulu yomzimba ngexesha lokulala, kwaye akukho migaqo eninzi.
Zama ukuzama nge-spidery ukuze uzincede kakhulu ukulala kwaye ulale. Abasetyhini abaninzi bancedwa ngolu hlobo - umsila phakathi kwemilenze okanye umlotha phantsi kwesisu. Ngaphezu koko, ukuba ubeka ingubo ephothiweyo okanye umlotha okhalweni lwakho, unokunciphisa uxinzelelo, ngaphezu koko, kwiindawo zokuthengisa abafazi abakhulelweyo ungabona imithwalo emininzi yabasetyhini abakhulelweyo.
Iingcebiso kubafazi abakhulelwe ukulala
- Ukuba awukwazi ukhetho olukhululekile lokulala okanye ezinye izizathu awukwazi ukulala, oko kukufanelekile ukusebenzisa iziyobisi ezixhomekeke kuyo, kungakhathaliseki ukuba ufuna kangakanani. Khumbula ukuba abafazi abakhulelweyo akufanele bathathe unyango. Kungcono ukuthabatha ezinye iingcebiso eziza kukunceda ufumane indawo ekhululekile ebhedeni uze ulale ngokuhle.
- Musa ukusela iziphuzo eziqukethe i-caffeine, ngaphantsi kwangoko kunokwenzeka ukusela itiye, ikhofi, amanzi amnandi e-soda. Ukuba kunokwenzeka, zikhawulele kule nto.
- Kwiiyure ezimbalwa ngaphambi kokuba ulale, zama ukuzondla kwaye uphuze amanzi amaninzi. Kodwa ke, qi ni sekise ukuba ufumene umlinganiselo ofanelekileyo wamanzi kunye nezondlo kulo lonke namhlanje.
- Ukuba awukwazi ukulala ngenxa yesicefe, emva kokuba ulala, yidla i-crackers.
- Vuka uphinde ulale ngexesha elifanayo, ugcine urhulumente.
- Ukuba unqandekile ukuba ungalali emilenzeni yakho, yima ezinyaweni zakho ulinde kancane. Cinga ngokuthatha inani elaneleyo le-calcium, ngoko unokuyicombulula ingxaki yokuthinjelwa kwimilenze.
- Ukuba ukulala kwakho kuphazamisekile ngenxa yokuxhalaba kunye nokwesaba, ke ubhalise kwiikholeji zokubeletha. Inkampani yabasetyhini abakhulelweyo iya kukunceda, kunye nolwazi olufunyenweyo kwiikhosi. Ngoko unokunciphisa ukwesaba kwakho kwaye uya kulala ngokulala ebusuku.
- Ngaphambi kokuba ukhulelwe, qiniseka ukuba ucinga ukuthenga ibhedi ekhululekile. Qinisekisa ukuba uthenge i-mattress efanelekileyo eya kuxhasa ngokumangalisayo umzimba wakho. Unakho ukulibala malunga nebhedi yamanzi, kuba kuyingozi kubafazi abakhulelweyo! Khumbula ukuba umbhede kufuneka ube mkhulu, kuba ngoku uya kuba neendawo ezininzi. Into ephambili kukuba ukwenza iingubo kunye neembhedi zokulala zifudumale wena, kodwa ungabangeli ukukhupha-oku kubaluleke kakhulu. Kubalulekile ukuba uthuthuke ngexesha lokulala, ukuze umzimba uphefumle.
- Qiniseka ukuba ukhetha isitya sokulala, isigxina sasebusuku okanye i-pajamas, ezenzelwe ngokukodwa abafazi abakhulelweyo. Kungcono ukuba le ngubo yenziwe ngekotoni, kuba le nto ifana neendlela zokushisa ezenzeka ngenxa yesenzo se-hormonal yowesifazane.
Ukuba awukwazi ukulala
Ngokwemvelo, kungakhathaliseki ukuba uzama nzima kangakanani, ukukhulelwa konke kuya kuba ngamaxesha apho ungakwazi ukulala. U-Nestoit uxhalabile, ukuphosa kunye nokusazela, endaweni yoko, yenza into, kuba ixesha alimi. Umzekelo, phulaphula umculo, funda incwadi, ubukele i-TV njalonjalo. Ungakwazi ukhathala wena ngokwakho ngaphandle kokuqaphela ukuba ulele.
Ukuba uvumelekile ixesha kunye nesimo, gama ulale emini, ubuncinane ubunesiqingatha seyure, ukufumana ixesha olahlekileyo ngalo busuku. Akuyi kuhlala ixesha elide, kodwa kufuneka ufunde indlela yokulala kwi-jerks, kuba olu buchule luya kuba luleke xa umntwana ebonakala.