Ukusebenzisa ukukhulelwa kuhle kuwe. Kuhle futhi kumntanakho. Izinzuzo zokuzivocavoca ekukhulelweni akukhulunywe kahle njengento yokuzivocavoca kwamanye amaphuzu empilweni yakho. Ezinye zezinzuzo zokuzivocavoca zihlanganisa:
- Izikhalazo ezimbalwa zokukhulelwa (Backache, ukuqotshwa, njll)
- Kungenani kancane ukuthola isisindo esingaphezu kokukhulelwa
- Ukunciphisa ingozi yokuba nesifo sikashukela sokugaya
- Umsebenzi onzima
- Ukutakula ngokushesha kusuka ekuzalweni
- Ingane yakho izothambekela ukuba iphile futhi ihlaziye
Ngakho kungani amazinga abesifazane besifazane abakhulelwe bewa? Abanye bacabanga ukuthi kungenxa yezinkolelo eziphelelwe yisikhathi mayelana nokukhulelwa ngokujwayelekile. Izinkolelo ezithi abesifazane abakhulelwe kufanele badle kabili futhi bafihle emakhaya abo. Abesifazane bathambekele ekutheni bayeka ukuzivocavoca lapho beqala ukuzwa kabi ngokukhathala nokugula kwasekuseni ngokuvamile ukuphazamisa imizila yabo. Izindaba ezinhle ukuthi ukuqhubeka nokuzivocavoca ngokuvamile kuzosiza lezi zibonakaliso ezivamile zokukhulelwa zingabi nakancane. Lokhu kwenza kube lula ukubekezelela ukukhulelwa.
I-American Congress of Obstetricians kanye ne-Gynecologists (i-ACOG) yamukele iziqondiso ze-Centers for Disease Control and Prevention's (CDC) zokuzivocavoca ekukhulelweni. Le mihlahlandlela ithi abesifazane abakhulelwe kufanele benze imizuzu engama-30 yomsebenzi olinganisiwe, izinsuku eziningi zesonto.
Izindaba ezinhle ukuthi akudingeki ukuba e-gym noma ehlelwe . Lokhu kungaba okungenani ezinsukwini ezingu-6-7 zokuhamba nomyeni wakho noma abangane bakho, noma izinsuku eziyisikhombisa ze-aerobics ngaphambi kokubeletha noma noma iyiphi inhlanganisela yomsebenzi olinganisiwe oyifunayo. Kunezinyathelo ezimbalwa kakhulu zokuzivocavoca okulinganiselwe ekukhutheni, khuluma nodokotela noma umbelethisi wakho mayelana nezinhlobo zakho zokusebenza ozithandayo.
Izimpawu Eziyisixwayiso Phakathi Nokuzivocavoca
Ukuzivocavoca ngokuvamile kuphilile wonke umuntu futhi kunezinkinga ezimbalwa. Nakuba umuntu ozoba nezinkinga. Kumele uyeke ukusebenzisa ngokushesha, kungakhathaliseki ukuthi izinga lakho lokuzivocavoca, uma unezibonakaliso ezilandelayo :
- Isizungu
- Ukuphelelwa amandla
- Izinsizwa
- Ukuphelelwa umoya
- Iziphazamiso zozalo
- Ukukhipha ama-vaginal noma ukuvuza okuketshezi
- Izinhliziyo Zenhliziyo
Kukhona abantu abangafanelanga ukuzivocavoca ekukhulelwe .
Ukuzivocavoca kungaba ingxenye ejabulisayo yokuphila kwakho kwansuku zonke. Kunezindlela ezimbalwa zokuthola emaminithini angu-30 omsebenzi cishe nsuku zonke. Isihluthulelo esisodwa ukukhumbula ukuthi akudingeki kube yimaminithi angu-30 eqinile. Ungakwazi ukuphululela lokho phansi emihlanganweni emithathu yobude beminithi engu-10 noma imizuzu emibili engu-15. Isihluthulelo siwufanisa nendlela yakho yokuphila nokwenza kube umkhuba onempilo wokuphila.
Udokotela noma umbelethisi kufanele akwazi ukuphendula imibuzo eminingi yakho mayelana nokukhulelwa nokuzivocavoca. Uma bekhetha ukuthi ukhulume nomqeqeshi womuntu siqu qiniseka ukuthi banolwazi ngabesifazane abakhulelwe. Udokotela wakho angase akwazi ukukunikeza ukudluliselwa kokwesekwa.
Khumbula, ukuzivocavoca akuyona nje uhlelo oluthanda ukugijima, ukubhukuda, noma ukuhamba. Kuphathelene nokuhambisa okungaphezu kwakho okwamanje.
Lokhu kungaba izinto ezilula empilweni yakho. Khumbula, konke ukunyakaza ukuhamba kahle, futhi konke kuhlanganisa. Khuluma nodokotela wakho noma umbelethisi mayelana nendima yokunyakaza nokuzivocavoca okufanele ube nakho ekukhulelwe kwakho. Bangase babe nezincomo ezinhle kuwe.
Imithombo:
Petersen et al, "Ukuhlangana komsebenzi womzimba phakathi kwabesifazane abakhulelwe e-United States," Medicine & Science in Sports & Exercise; Nov. 2005; p.1748-1753.
"Ukukhulelwa Nokuzalwa Kwakho, Ukushicilelwa Kwesine." I-American Congress of Obstetricians kanye neGynecologists (ACOG) noMeredith Books, 2005.