Ukusebenza Ngaphandle Kuthinta Wena, Ingane Yakho, Nesisu Sakho Sebele
Ukuzivocavoca, kanye nokudla okulinganiselayo, yingxenye ebalulekile yokuphila okunempilo. Ukukhanya ukulinganisela umsebenzi womzimba kuphephile futhi kunenzuzo kumama omncelisayo , futhi awunamthelela kunani, ukunambitheka noma ukubunjwa ubisi lwakho lwebele . Ngakho-ke, uma uzibuza ukuthi ungayifaka kanjani umsebenzi wakho kwansuku zonke lapho ingane yakho izalwa, yilokho okudingeka ukwazi ngokubeletha nokusebenza.
Ngabe Ungaqala Ukusebenza Ngaphandle Kokuthi Unomntwana Wakho?
Uma ngabe ube nokulethwa kwezikhathi ngaphandle kwezinkinga, kungenzeka ukuthi uqale ukuzivocavoca ezinsukwini ezimbalwa. Kodwa, uma une -episiotomy noma isigaba se-C , kuzodingeka ulinde kuze kube yilapho umzimba wakho uphulukisa.
Uma usubuhlungu ngemva kokuzalwa komntanakho, uphepha kakhulu, noma unesifo sofuba, ungaqala ukuzivocavoca. Futhi, ngaphambi kokuqala uhlelo lokuzivocavoca ngemuva, kufanele njalo ukhulume nodokotela wakho. Udokotela wakho uzokwazisa uma kuphephile ukuqala ukusebenza ngokusekelwe ezimweni zakho ezithile.
Indlela Yokuqalisa Uhlelo Lokuzivocavoca Lwe-Postpartum
Phakathi namasonto ambalwa okuqala ngemuva kokubeletha, kubalulekile ukuthola ukuphumula okwanele futhi uhlinzeke ngobunikazi besibisi sakho sebele. Ngakho, uzofuna ukuqala ukusebenzisa kancane kancane. Khona-ke, ungakwazi kancane kancane ukwandise ubude nobukhulu bokusebenza kwakho njengoba amasonto eqhubekayo. Khumbula ukuthi ukucindezeleka nokukhathala kunganciphisa ubisi lwebele bese kunika engozini yezinkinga zesifuba njenge- mastitis (ukutheleleka kwebele) , ngakho ungayidluli.
Uma ukhathele kakhulu noma ukhululekile, nqunqika noma uyeke ukuvivinya umzimba isikhashana. Ungahlala uqala futhi esikhathini esizayo.
Okufanele Ukwazi Ngokusebenza Nokuncelisa Ukubeletha
- Hlola njalo nodokotela wakho kuqala ngaphambi kokuba uqale uhlelo lokuzivocavoca.
- Qala ukusebenza isikhathi esifushane kwezinsuku ezimbalwa ngesonto, bese ukwandisa kancane kancane izinga lomsebenzi wakho.
- Yeka ukuzivocavoca uma uzizwa ubuhlungu noma uzwa ama-palpitations, isizungu, ukuphefumula, noma ukwanda kwegazi lesisu.
- Ukuze uvimbele ukulimala, sebenzisa imizuzu embalwa ukufudumala ngaphambi kokuqala isimiso sakho, futhi uthathe ambalwa emva kwalokho ukupholisa phansi.
- Kumele uphuze amanzi amaningi ukuze ugweme ukuphelelwa amanzi, ngakho-ke ungene ingilazi yamanzi ngaphambi nangemva kokuzivocavoca kwakho. Ungakwazi ngisho nokugcina ibhodlela lamanzi nawe ngesikhathi sokuzivocavoca futhi uphuze uma uthatha amakhefu.
- Ukubeletha ingane yakho noma ubonise ubisi lwebele ngaphambi kokuzivocavoca. Amabele aphelele angenza angakhululeki.
- Gqoka amaphilisi webele uma ukhathazekile ngokubilisa ubisi lwebele ngenkathi usebenza.
- Gqoka ibhoksi elisekela elikufanele kahle. Ibhande eliqinile noma elingahlinzeki ukwesekwa okwanele lingase likhululeke futhi likubeke engozini yokugaya isisu.
- Uma unesifiso sokuthuthukisa imastitis, ukunciphisa umzimba ophezulu-umzimba, ikakhulukazi ukuphakamisa izisindo.
Izindlela eziphephile nezindlela ezilula zokuzivocavoca abesifazane
Hamba ukuhamba noma ukuhamba. Ukuthwala ingane yakho emthwaleni womntwana noma ukuxosha umqhubi kuyindlela enhle kakhulu yokuhamba futhi ujabulele umoya omusha.
Thatha umgijimi. Hamba ngokwakho noma ngomntanakho. Abagibeli abagijimayo bakwenza kube lula ngawe ukuthatha ingane yakho ukuphuma.
Ukuze uvikeleke, qiniseka ukuthi unamathela ngokuphepha ingane yakho kwisitokisini futhi usebenzise i-helmet helmets ukuze uvimbele ukulimala uma kwenzeka amathiphu wokuhamba aphelile.
Joyina uhlelo lwamaMama no-Me lokuzivocavoca. Thola isigaba se-yoga noma elinye iklasi yokuzivocavoca elifaka umntwana ohlelweni lokuqeqeshwa. Amakilasi kaMama noMe futhi kuyindlela enhle yokuba omama abasha bahlangane futhi bahlanganyele.
Hamba ukubhukuda. Ukubhukuda kungumthelela omkhulu, umzimba wonke.
Phuma ekhaya. Sebenzisa i-DVD noma uthathe i-treadmill. Uma unomshini wokuzivocavoca ekhaya, kwenza kube lula ukungena emsebenzini, futhi ulungele izinsuku zemvula.
Joyina i-gym. Ama-gyms amaningi manje anikezela ukunakekelwa kwengane ukuze ulethe ingane yakho nawe.
Ukuzivocavoca Okunamandla Kuthinta Kanjani Ukubeletha?
Nakuba ukukhanya kwesimiso sokuzivocavoca okulinganiselwe kuphephile futhi kunempilo, ukuvivinya umzimba ngamandla kungabangela ukutheleleka kwebele futhi kubangele ukwehla kokunikezwa ubisi lwebele. Kungashintsha futhi ukunambitheka kobisi lwakho lwebele . Ukuzivocavoca okunamandla kungabangela i-lactic acid ukwakha emzimbeni wakho bese ufaka ubisi lwakho lwebele, ukunikeza ubisi wakho obumnandi ngokuvamile ukunambitheka okubabayo. Ukuphefumula nakho kungashintsha ukunambitheka kobisi lwebele kusukela ukukhukhuma phezu kwamabele kunganambitha usawoti. Ezinye izingane azikhathazi ngalezi zinguquko, kodwa abanye bangenqaba ukuncelisa .
Ukunciphisa Ukwenqaba Kwezinsana Emva Kokuqeqeshwa:
- Ukubeletha ingane yakho noma ubonise ubisi lwakho lwebele ingane yakho ngaphambi kokuzivocavoca.
- Linda imizuzu engu-90 emva kokuzivocavoca okunamandla ngaphambi kokubeka ingane yakho esifubeni ngoba amazinga e-lactic acid angahlala ebisi lwebele kuze kube ngu-1 ½ amahora.
- Thatha noma ugeze amabele emva kokuzivocavoca kwakho nangaphambi kokuncelisa ingane yakho ukususa isikhukhumezi esikhumbeni sakho.
- Ngaphambi kokuncelisa, ukupompa noma isandla ukuveza ubisi oluncane besifuba ngasinye bese uphonsa . Bese, unake ingane yakho.
- Uma ingane yakho yenza ubuso uma iqala ukubeletha futhi engafuni ukuqhubeka, ungamcindezeli. Uma ingane yakho ikhulile ngokwanele, linda isikhashana bese uzama futhi. Noma, uma unayo, unike ingane yakho ibhodlela ngobisi lwebele oluqoqwe ngaphambilini. Kodwa-ke, ungayeki ukuphakela ingane encane. Izinsana nezinsana ezincane kudingeka zidle cishe amahora amabili kuya kwangu-3 .
Izinzuzo Zokuzivocavoca Okulinganiselwe Amama Omama Ukubeletha
- It ngcono impilo jikelele nenhlalakahle.
- Ivuselela ukukhululwa kwama-endorphin, lawo mahomoni anezizwa ezisiza ukuxosha ingane blues, ukuthuthukisa imizwa yakho, nokukwenza ujabule.
- Iphakamisa izinga lomzimba wakho we- prolactin, i-hormone ephethe ukukhiqizwa kwebele .
- Ikunika amandla.
- Kuyasiza ekunciphiseni ukucindezeleka.
- Ukwandisa imisipha eminyene futhi ikugcine ulungele.
- Kungasiza ekuvimbeleni isifo senhliziyo.
- Kungabangela ukulala ubusuku obuhle.
- Kanye nokudla okunempilo nokuncelisa , ukuvivinya umzimba njalo kungakusiza ulahlekelwe isisindo sakho sokukhulelwa.
Indlela Yokuthola Isikhathi Sokusebenza
Kumama omusha, ingxenye eyinzima kakhulu ngokuzivocavoca cishe ithola isikhathi. Kungaba nzima ukugwema zonke izidingo zomndeni, indlu, nomsebenzi, bese usathola isikhathi sokuzivocavoca. Ungase ufune ukuqasha umsizi noma wenze amalungiselelo omlingani wakho ukubuka izingane ukuze ungene emsebenzini. Ekugcineni, kufanele nje wenze okusemandleni akho futhi ungakhathazeki uma kungenjalo. Kubalulekile ukukhumbula ukuthi ngisho nomsebenzi omncane ongokwenyama ungcono kunekho.
Imithombo:
Ikhomishana YaseMelika Yezinambuzane Nezazi ZamaGynecologists. I-Committee Opinion No. 650. Umsebenzi wokuzivocavoca nokuzivocavoca ngesikhathi sokukhulelwa kanye nenkathi yokuhamba kwesikhathi. I-Obstetrics Clinic ne-Gynecology. 2015. 126: e135-42
ULarson-Meyer, DE Impumelelo yokuzivocavoca emva kokubeletha kwabomama nenzalo yabo: ukubuyekezwa kwezincwadi. Ukudla ngokweqile. 2002. 10 (8), 841-853.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.
Riordan, J., noWambach, K. Ukuncelisa nokuBambisana kweBantu okuBambisana. UJones noBartlett Ukufunda. 2014.