Iimbilini, iimbilini ...
Ukuba ngowama-trimester yokuqala, abaninzi abafazi abakhulelweyo bafuna ukulala phantse kwixesha, emva koko yonke into iyatshintsha. Nangona ukhathala, umfazi okhulelweyo akanako ukulala, akanakukuphosa umxhelo wakhe entloko: njani ukuzala kubakho? Ngaba umntwana uya kuba nempilo? Kule meko, kukulungele ukuphelisa uxinzelelo, oluchaphazela kokubili i-psyche kunye ne-physiology.
♦ Ingaba unengcamango yasendle, unganikeli imifanekiso eqaqambileyo, ephawulekayo okanye eyoyikisayo? Sebenzisa ukucinga okulungileyo: unokuyilawula! Zama ukucinga imifanekiso ekhuthaza. Ungazami ukumisa ingcamango, vele uwalathise kwisikhokelo esilungileyo: cinga imifanekiso enoxolo, uphupha. Khawucinge wena kunye nosana olwandle, kwikhaya lakho elithandayo, kwindawo yokuhlala yodwa apho kukho izandi zendalo. Khawucinge nje ukuba uyidwala njani kwaye uyimculele i-lullaby.
♦ Ukuba iingcinga zakho zihlobo oluthile (ishishini elinxulumene neengxaki zezinto eziphathekayo), zama ukutshintsha ingqalelo kwenye into. Zama ukufudumala imilenze yakho, ucinge ukuba "uphefumle" ngeentendelezo okanye ezinyaweni zakho. Qinisekisa ukuba imisipha yobuso ikhululekile, ingakumbi ecaleni kwamehlo nomlomo. Ukwenza oku, kuqala, vala amehlo akho ngokukhawuleza, finyisa amazinyo akho uze ucindezele ulwimi lwakho ngokubhekiselele kwintonga ephezulu, uze ukhulule.
♦ Kunzima ukuhambisa ixesha elide kunye neqhinga, kodwa phantse wonke umntu ahambehamba ngokuhlwa. Hamba ngesantya ngokukhawuleza epakini okanye kwiintendelezo ngaphambi kokuba ulale.
♦ Kubaluleke kakhulu ukuba ungadli ukutya okunzima ngaphambi kokulala.
♦ Iinkqubo zamanzi zinceda ukuphumla. Thatha ibhafu elifudumele ngokucoca ummandla wekollar kunye nommandla we-sacrum nge-jet yamanzi.
I-crumb ivukile
Ngokusoloko ungalali kwelinye iliso ngenxa yokuba umntwana uqala ukusebenza xa ufuna ukuphumla. Khumbula ukuba kufuneka ulale ukuze abe neoksijini okwaneleyo. Ukuba uthe walala emhlane wakho, kwaye nakwi-mattress enzima, umntwana uya kuziphatha ngokunyanisekileyo, ngenxa yokuba udlulisele imifuno ebalulekileyo. I-crumb nayo inokuxhalaba ngenxa yokuba unesimo esifudumele.
Ukuguquka
Kwi-trimester yokugqibela, ubuthongo buvame ukuphazanyiswa yintlungu. Yibangelwa kukuba i-uterus poddavlivaet isisu (kunye nokuqulethwe kwayo kuphuma kwindawo), kunye nesimo sendlela yokusabela ngayo yonke i-sphincters ukuya kutshintsho lwe-hormone kwinkqubo yokulungiselela umzimba ukuzala. Ngaphambi kokucela ugqirha ukuba anike imithi eyanciphisa ubunqunu besisu, zama ukujamelana ngendlela engokwemvelo. Beka ngaphezulu imithwalo okanye uphakamise intloko yebhedi. Ukutya isidlo - kungabi ngaphezu kweeyure ezingama-2 ngaphambi kokulala, kwaye uzama ukungabandakanyi kwimitya yemenyu ekwandisa i-asidi yesisu: iipesele, umhluzi wenyama. Gwema ukutya okudinga ukutya okude: inyama, i-pasta. Kungcono isidlo sakusihlwa kunye noko kulula ukuyiluma.
Ukuxhalabisa
Ngaba uhlala uvuka ebusuku ngenxa yokuba imisipha ye-gastrocnemius ingenanto okanye ingancishiswa (oko kukuthi, i-cramp ihamba kunye nentlungu)?
♦ Yidle ngokufanelekileyo, kubandakanywa nokutya kweemveliso zobisi (ungase ulahlekelwe i-calcium).
♦ Ebudeni bemini, gqoka izicathulo ezipholileyo kunye nesithende esisezantsi ukwenzela ukuba izihlunu zingasebenzi. Ngethuba lokukhulelwa, uthola ubunzima, iinguqu zakho zokuguqula amandla, oku kubeka uxinzelelo kwimilenze yakho, eya kuba nzima ukujamelana nayo xa unxiba izicathulo ngezithende, izicathulo ezinqamle okanye izilwanyana kwi-sole.
♦ Ngaphambi kokuba ulale, kufuneka ukhulule izihlunu: umzekelo, thabatha isitya esahlukileyo uze wenze isilula esilula. Ukuhlala phantsi okanye kwiqhekeza ngemilenze echaziweyo, udonsa iinzwane ezinkulu kwaye ugobe kancane phambili. Unokwenza ukusilalisa ngaphambi kokuba ulale, okanye mhlawumbi ucele umlingane wakho ukuba akunike unyawo kunye nesisiti.
♦ Zama ukungazinzi imilenze yakho emini: yimani ngaphantsi, musa ukuhlala emagqabini emilenze, njl.
Umkhumbi
Ukuya rhoqo kwindlu yangasese - ingxaki eqhelekileyo kubafazi abaninzi abakhulelweyo. I-uterus ekhulayo inokuxinzelelo kwizitho zangaphakathi, kubandakanywa nesilwanyana, esingazibamba ngokucoca.
♦ Ungaphuzi kakhulu ngaphambi kokuba ulale kwaye uchithe ngokupheleleyo isambatho ngaphambi kokuba ulale.
♦ Hlala kancane phambi kokuhlala kwindlu yangasese.
♦ Zive ukhululekile ukubhala xa uhlala eshahleni. Uninzi olunjalo, ngoncedo lwamanzi afudumeleyo, unako ukuphumla ngokupheleleyo kwaye uthathe isikhundla ekuncedeni ukukhupha i-bladder.
♦ Ukuba unqwenela ukuvuthwa akuhlali nje kuphela, kodwa ubuhlungu, ukuba intlungu okanye intlungu ivela, xa uphuma nje kancane, kufuneka ufunde ugqirha. Kukho ingozi yokuba inkqubo yakho ivelisa usulelo lwe-urinary.
Nga phu
Ngamanye amaxesha awukwazi ukulala ngenxa yokuba kunzima ukwamukela indawo epholileyo. Zama ukuxhobisa kakuhle ibhedi yakho: ungalali kwimeko elukhuni, kuba ukulala kukulungele umatshini wokutshatyalaliswa, ukuvumela ukuba uthathe ukhululekile. Thenga izinto ezininzi ukuze ubeke phantsi kwamagxa akho okanye emilenzeni. Yenza i-roller kwengubo eyongeziweyo kwaye uyibeke phantsi kweenyawo zakho.