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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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Oomama abakhulelweyo bahlala bejongana nomqolo obuhlungu, amagxalaba kunye nentlungu. Oku kwenzeka ngenxa yokuba ukukhulelwa kuchaphazela kakhulu ukuma komzimba [4] . Kufuneka bahoye kwinto elula njengokuma nokuhlala. Nangona kunjalo, akukho nzima kwaphela. Kukho imigaqo ethile ekufuneka ilandelwe ngabo bonke oomama ukuba bakhuseleke.
Kutheni le nto ukuhlala kakuhle kubalulekile xa ukhulelwe
Ukuma komzimba kubalulekile kulungelelwaniso olufanelekileyo lomzimba ngelixa uhleli, umile okanye ulele phantsi. Siyazi ukuba ukuma kakuhle kubalulekile kwimpilo enkulu. Nangona kunjalo, ukubaluleka kwayo kuyanda ngakumbi ngexesha lokukhulelwa. Umama unokuziva engonwabanga kwaye eneentlungu ngenxa yesikhundla esibi, kwaye kunokubangela nokonzakala okanye ukulimaza umntwana. Intlungu inokuba mandundu kwinqanaba lokugqibela lokukhulelwa njengoko iihormoni zihlala zithambisa imisipha kunye nemisipha.
Umama usengozini yokufumana ubunzima okanye ukutsala umsipha ngeli nqanaba, nangona esenza umsebenzi olula wemihla ngemihla. Ukuma okungalunganga kunokubeka umama emngciphekweni wamalungu adibeneyo kunye nobunzima bokuhanjiswa kweposi. Imisebenzi eqhelekileyo yomzimba njengokuphefumla, ukwetyisa, njl njl, inokuphazamiseka. Ngenxa yoko, ukunciphisa iintlungu kumalungu, entanyeni, emagxeni, emqolo nasezinqeni, kulungele ukugcina ukuma kakuhle. Inceda umntwana ukuba ahlale kwindawo efanelekileyo yokubeleka.
Ukuhlala kwiindawo zokuNqanda
1. Ukulala
Yinto eqhelekileyo ukuba sizilalele ekhaya, xa siqhelekile kwaye sikhululekile. Nangona kunjalo, esi sikhundla sibeka uxinzelelo olungafunekiyo phakathi kwabafazi abakhulelweyo. Umqolo awuhlali ngokuthe tye kwaye ingqwalaselo yonke itshintshelwe kwintambo yomqolo, esele isebenza kakhulu ukwenza ubunzima obongezelelweyo. Uxinzelelo olongezelelekileyo lunokwenza iintlungu zangasemva zibi ngakumbi.
2. Ukulenga imilenze uhleli
Ukudumba kwemilenze yingxaki eqhelekileyo abajongana nayo abasetyhini ngexesha lokukhulelwa. Ukuba bahlala behleli endaweni enemilenze ejingayo, ukujikeleza kwegazi kuya kubhekiswa emilenzeni kwaye kudumbe ekugqibeleni. Inokudibanisa ukungahambi kakuhle.
3. Akukho backrest efanelekileyo xa uhleli
Umqolo kanina ufuna inkxaso xa uhleli, ukuthatha uxinzelelo kumqolo wakhe womqolo. Ukuba akathathi nkxaso kunye ne-slouches encinci, oku kunokunyusa iintlungu zakhe. Kuya kufuneka aphephe ukuhlala kwizitulo okanye kwizitulo ezinomqolo ophantsi ngexesha lokukhulelwa. Isilumkiso ngakumbi, kungcono.
4. Ukoyama phambili uhleli
Xa uncike phambili xa uhleli, umzimba olindelweyo womama unokubangela uxinzelelo olukhulu kwisisu sakhe. Umntwana unokuziva exinekile kwaye esi sikhundla sinokuchaphazela kakubi. Kumanqanaba okugqibela okukhulelwa, le ribcage inokucofa amathambo athambileyo osana olusakhulayo kwaye iphawule ukubonakala okungapheliyo kulwakhiwo lwayo.
5. Ukuhlala ngokungaphelelanga
Abasetyhini bahlala kwisiqingatha sebhedi, esinamandla ngakumbi kumqolo wakhe womqolo. Esi sikhundla kufuneka silahlwe ukukhulula iintlungu zangasemva.
Kukho ezinye izikhundla ezibi zokuhlala ezinokuthi ziqwalaselwe ngabafazi:
Kuya kufuneka bakuphephe ukuhlala ngemilenze enqamlezileyo. Oku kunokunyusa ukudumba emaqatheni okanye kwimithambo yevaricose ngenxa yokuhla kwegazi.
Ukuba bafuna ukujika, kuyacetyiswa ukuba ujike wonke umzimba kunokuba ujonge esinqeni kuphela.
Izikhundla kufuneka zitshintshwe kwaye zitshintshwe rhoqo. Isikhundla esinye akufuneki siqhubeke ixesha elide kwaye kufuneka sihlale kangangemizuzu eli-15.
Ukuhlala kwizikhundla ezilungileyo
1.Uhleli esitulweni
Kuyimfuneko ukugcina umqolo uthe nkqo ngelixa uhleli esitulweni. I-pelvis ifanele ijonge phambili kwaye amadolo kufuneka abekwe kwikona efanelekileyo kuyo. Amathambo e-hip kufuneka axhomekeke emva kwesihlalo. Abasetyhini kufuneka bakhathalele ukuba bangajijeki esinqeni isitulo esiqengqelekayo kunye neepivots. Kuya kufuneka bahambise umzimba wabo ngokupheleleyo ukujonga ngasemva.
Inkxaso encinci yomqolo ukubeka iijika ze-hip kakuhle, ngumbono olungileyo. Ubunzima bomzimba kufuneka bulinganiselwe esinqeni kwaye akufuneki bube noxinzelelo kwilungu elinye. Iinyawo kufuneka zibekwe ziqinile emhlabeni. Ukuxhasa umva, itawuli encinci esongiweyo okanye umqamelo, umqamelo unokusetyenziswa.
Ukuba kufuneka uhlale kwaye usebenze ixesha elithile, ukuphakama kwesihlalo kufuneka kulungelelaniswe ngokufanelekileyo kwaye kufuneka kubekwe kufutshane netafile. Oku kukhusela umama olindeleyo ekubekeni amandla phezu kosana lwakhe. Ngaphandle koko, amagxa kunye neengqiniba ziziva zikhululekile kwaye zikhululekile.
2. Ndihleli esofeni
Abasetyhini kufuneka bakuphephe ukuhlala nemilenze enqamlezileyo okanye amaqatha esofeni nokuba bakweliphi inqanaba lokukhulelwa abakulo. Oku kungenxa yokuba ukujikeleza kwegazi kungathinteleka emaqatheni nakwimithambo ye-varicose kwaye kubangele ukudumba kwemilenze kunye neentlungu ezibuhlungu. Eminye imiqamelo ejikelezileyo xa uhleli esofeni inkulu ngenkxaso. Imithwalo okanye iitawuli kufuneka zibekwe kwigophe lomqolo ukulinganisa intamo kunye nokuma kwasemva. Imilenze akufuneki ixhomeke emoyeni ngexesha lokukhulelwa kufuneka baphumle esofeni okanye bacinezelwe emhlabeni.
3. Ukutshintsha izikhundla zomzimba
Njengoko bekutshiwo ngaphambili, akukaze kube bubulumko ukuhlala kwindawo enye ngexesha lokukhulelwa. Umzimba unokuziva ungonwabanga kwaye uxinekile. Abasetyhini kufuneka bafunde ukumamela iimfuno zomzimba wabo kwaye babone ukuba zeziphi ezona zilungileyo ngalo mzuzu. Oku kuvumela ukujikeleza kwegazi okungaguquguqukiyo kuwo wonke umzimba. Oomama abaza kuba kufuneka benze umkhwa wokuma rhoqo ngemizuzu engama-30 okanye ngeyure kwaye baziqhelanise nokuzolula okanye ukuhamba-hamba. Oku kuyazikhulula izihlunu kunye nokuhambisa ukuhamba kwegazi.
Kananjalo, oomama kufuneka bakuphephe ukulala kwi-recliner okanye kwi-sofa kangangoko kunokwenzeka. Esi sikhundla sinokwenza ukuba umntwana alale phantsi kwindawo yangasemva. Umqolo kamama nosana unokuza kufutshane. Ubuncinci kwinqanaba eliphambili lokukhulelwa, oku kunokuba yingxaki, njengoko kunokwenza ukuhambisa kube nzima. Umntwana obekwe kwindawo yangasemva kunzima ukukhutshelwa ngaphandle kwaye akukho mfazi ujonge phambili ekusebenziseni irhafu. Umntwana uphuma ngokulula esibelekweni ukuba ubekwe kwindawo yangaphandle.
4. Ukuhlala phantsi
Indawo kaCobbler yindawo entle yokuhlala phantsi ngexesha lokukhulelwa. Ifana kakhulu nendawo yeyoga. Ifuna umntu ukuba ahlale ngomqolo othe tye, amadolo agobile kwaye iinyawo ezantsi zidityanisiwe. Imethi okanye ingubo kufuneka isetyenziselwe ukubeka phantsi kwamathambo esinqe. Esi sithuba sisebenza ngokumangalisayo ukulungiselela umzimba womsebenzi [1] . Ukuziqhelanisa nayo yonke imihla kwikota yesibini neyesithathu yokukhulelwa kunokuyiphelisa inkqubo yokuhanjiswa.
5. Ukuhlala emotweni
Unonophelo kufuneka lwenziwe ukunxiba zombini umtya kunye neebhande zamagxa, xa uhleli emotweni. Nangona kunjalo, ibhanti akufuneki libotshwe ngokuqinileyo emathangeni kufuneka libotshwe kancinci phantsi kwesisu, ngaphezulu kwamathanga aphezulu entuthuzelo. Ukuyihambisa ngaphezulu kwesisu kunokubangela uxinzelelo emntwaneni. Ibhanti legxalaba kufuneka lidlule ngokungathandabuzekiyo phakathi kwamabele. Ukuba umama kufanelekile ukuba aqhube, kuya kufuneka agcine imigaqo efanayo yokhuseleko nakwisihlalo somqhubi [3] .
Inkxaso yangasemva iyacetyiswa xa uqhuba. Amadolo kufuneka abekwe kwinqanaba elifanayo lesinqe okanye nokuba ngaphezulu. Isihlalo kufuneka sitsalwe kufutshane nevili lokuqhuba ukuthintela ukuxhomekeka phambili oku kunceda ukuba amadolo agobe njengoko kulula kunye neenyawo ukufikelela kwiipedali ngokulula.
Isisu kufuneka sibekwe ngokobude obuvela kwivili lokuqhuba, kunye nomyinge we-intshi ezili-10 ubuncinci. Ivili lokuqhuba kufuneka likude entloko kunye nasegumbini lomntwana, kwaye lisondele esifubeni. Nangona kunjalo, kungcono ukunqanda ukuqhuba kwitrimester yokugqibela yokukhulelwa ukunqanda naziphi na iingozi.
6. Ukusetyenziswa kwebhola yokulinganisa ukuhambisa kakuhle
Ukuhlala kwibhola yokulinganisa ngumsebenzi omkhulu owenza ukuba umzimba wabasetyhini ukulungele ukujongana nabasebenzi kunye nemiceli mngeni yabo [Mbini] . Inika intuthuzelo enkulu ngexesha lokumitha. Ibhola kufuneka ikhethwe ngokufanelekileyo kubude bomntu. Ukuziqhelanisa nokuhlala kuyo yonke imihla kunokunyusa ukomelela kwamathambo e-pelvic kunye nezihlunu ezingundoqo. Ingqina iluncedo, ngakumbi kwitrimester yokugqibela.
Lo msebenzi ukwanceda ukubeka umntwana kwindawo efanelekileyo yokuba aphume ngexesha lokubeleka. Iibhalansi zebhalansi zinokuthi zithathe indawo yezitulo eziqhelekileyo kwiindawo zokusebenza. Ezi zikwabizwa ngokuba ziibhola zamayeza okanye iibhola zokubeleka. Iibhola zokubeleka zenziwe ngokukodwa ngokungagqityi ukutyibilika. Oku kunika ibhola ngokubamba okungcono ngaphezulu, ngaphandle kokuvumela umama ukuba atyibilike okanye awe ngexesha lokuhlala.
Izinto ekufuneka uzigcine engqondweni
Njengoko umama ehamba ngamanqanaba okukhulelwa, kucetyiswa ukuba aphumle umva wakhe kangangoko kunokwenzeka. Yolula rhoqo emva kokuhlala iyure kwaye uqiniseke ukuba awuthambeki okanye uthathe nasiphi na isikhundla esingaziva sikhululekile. Mamela umzimba wakho kwaye wenze oko kukwenza uzive ulungile kwaye womelele.
Jonga iZalathiso zeNqaku- [1]Intsimi, T., Diego, M., Hernandez-Reif, M., Medina, L., Delgado, J., kunye noHernandez, A. (2011). IYoga kunye nonyango lokuthambisa kunciphisa uxinzelelo lwangaphambi kokubeleka kunye nokukhulelwa kwangaphambili. Ijenali yomsebenzi womzimba kunye nonyango lokuhamba, 16 (2), 204-249.
- [Mbini]ILowe, B. D., Swanson, N. G., Hudock, S. D., kunye neLotz, W. G. (2015). Ukuhlala okungazinzanga kwindawo yokusebenza-ngaba kukho izibonelelo zomsebenzi? Ijenali yaseMelika yokukhuthaza ezempilo: AJHP, 29 (4), 207-209.
- [3]I-Auriault, F., Brandt, C., Chopin, A., Gadegbeku, B., Ndiaye, A., Balzing, M. P., ... kunye neBehr, M. (2016). Abafazi abakhulelweyo kwizithuthi: imikhwa yokuqhuba, isikhundla kunye nomngcipheko wokulimala. Uhlalutyo lwengozi kunye nokuthintela, 89, 57-61.
- [4]UMorino, S., Ishihara, M., Umezaki, F., Hatanaka, H., Iijima, H., Yamashita, M., ... kunye noTakahashi, M. (2017). Iintlungu ezisezantsi ezisezantsi kunye nokunyakaza okubangelwa kukukhulelwa: isifundo esinokubakho seqela. Ukuphazamiseka kwemisipha ye-BMC, 18 (1), 416.
