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Elinye lawona macebiso aqhelekileyo afunyanwa ngumfazi okhulelweyo kubahlobo nakusapho kukuba kufuneka alale ngokwaneleyo. Ukuphumla kubaluleke kakhulu xa ukhulelwe.
Kuyanceda ukuba ujongane nesixa esimangalisayo sotshintsho olwenzeka emzimbeni wakho ngexesha lokukhulelwa. Inceda nomntwana wakho ongekazalwa ekukhuleni esempilweni kwaye engenalo uxinzelelo. Kwakhona, gcinani engqondweni ukuba xa umntwana wakho efika, unokuthetha kakuhle ngokulala kakuhle ebusuku.
Ukulala kakuhle ngexesha lokukhulelwa yingcebiso ekulula ukuyinikwa kunokwenziwa. Ukuba ubona umfazi okhulelweyo othi uyakwazi ukulala kamnandi njengangaphambili, mxelele ukuba ungoyena mfazi ukhulelweyo unethamsanqa. Uninzi lwabasetyhini abakhulelweyo bajongana neengxaki ezahlukeneyo ezenza ukuba ukulala ngesandi kube nzima, ukuba akunakwenzeka.
Namhlanje siza kuthetha ngeengxaki ezahlukeneyo abajamelana nazo abakhulelweyo xa belele. Iingxaki zisuka kwintlungu nje elula ukuya kwi-apnea yokulala yoyikeka kakhulu. Siza kuthetha nangeendlela ezinokusonjululwa ngayo iingxaki. Masingene ngaphakathi.
Imfuno eqhubekayo yokuchama
Ukuba ukhulelwe, awungowasemzini kwiifowuni zendalo ekufuneka uziphendulile. Ngokuqhelekileyo kubonakala kubasetyhini abakwi-trimester yesithathu yokukhulelwa kwabo.
Esi sidingo singapheliyo sokuchama sibangelwa ngamanqanaba aphezulu ehomoni ye-hCG, ebonwa xa umntu ekhulelwe. Isidingo sokusebenzisa igumbi lokuhlambela sinokuvela nangaliphi na ixesha, emini okanye ebusuku.
Esinye isizathu sokonyuka kokuchama yinto yokuba izintso zakho ngoku zicoca ngaphezulu kwegazi elingaphezulu kwama-50 ekhulwini kunesiqhelo. Uchama ngokoqobo isibini ngoku.
Njengokuba ukukhulelwa kuqhubeka, isibeleko esikhulayo sityhalela ezantsi kwisinyi, sishiya indawo encinci kakhulu yokugcina umchamo. Oku kukwenza ukuba ufune ukungasebenzi umchamo rhoqo.
Indlela yokujongana nengxaki:
Beka isixa kulwelo olusele ngendlela oza kuyisela kakhulu kwisiqingatha sokuqala sosuku. Sela amanzi angaphantsi xa ilixesha lokulala. Nangona kunjalo, kuya kufuneka utyelele igumbi lokuhlambela ubuncinci amaxesha ambalwa ebusuku.
Gcina ukukhanya ebusuku kukhanyisiwe kwigumbi lakho lokuhlambela, ukuze wenze ishishini lakho ngaphandle komngcipheko wokuwa phantsi okanye ukuzenzakalisa. Ukulayita izibane eziqhelekileyo kunokubangela ukuba ubenengxaki ekubuyeni ulale kwakhona.
Ukuphazamiseka
Ukuphazamiseka liqabane rhoqo lomfazi okhulelweyo. Oku kuyinyani ngokukodwa kwisibini kunye neyesithathu kwisithathu sokukhulelwa.
Ukungahambi kakuhle ngexesha lokulala kunokuba negalelo yinto yokuba xa ukhulelwe, akunakwenzeka ukuba ufumane indlela yokulala efanelekileyo. Nabantu abalele ngomqolo bayacetyiswa ukuba balale emacaleni, kusenza ukuba kube nzima ukulala kakuhle kwindawo engaqhelekanga.
Ukulala ngasemva kuyingozi ngakumbi, njengoko sikule meko, isibeleko kunye nosana kuxinzelelo kwaye oku kubeka ubunzima kumthambo othatha igazi ukusuka kwisiqingatha esisezantsi somzimba wakho usise entliziyweni yakho.
Indlela yokujongana nengxaki:
Ukulala ecaleni kuya kukunika awona mathuba okuba ukhululeke ngelixa ulele. Khetha icala lakho lasekhohlo, njengoko lisonyusa inkqubo yokujikeleza kwegazi. Esi sikhundla sithathwa ngokuba sesona sikhuselekileyo emntwaneni.
Ukuba ulele ngale ndlela, uya kuqinisekisa ukuba unokudumba okuncinci kweziphelo kwaye oku kuya kunceda izintso zakho zisebenze ngesiqhelo. Unokusebenzisa imithwalo ukunceda indawo yakho yokulala.
Ukutsha kwentliziyo
Isitshisa yinto uninzi lwabasetyhini abakhulelweyo ekufuneka bejongane nayo. Oku kunokwenzeka nangaliphi na ixesha losuku, kodwa kuyanda ebusuku, njengokulala phantsi kuzisa isisu se-reflux.
Oku kwenzeka njengoko iihomoni zikhutshwa ngexesha lokukhulelwa ziphumlisa izihlunu ze-sphincter ezingaphakathi esiswini. Oku kubangela ukuba iiasidi esiswini ziphume njengoko intliziyo itshisa.
Indlela yokujongana nengxaki:
Kulumkele ukutya okuqulatha izinto ezinamafutha, iziqholo kunye neoyile kuzo. Zama ukutya kancinci imini yonke. Soloko ugqibezela isidlo sokugqibela somhla kwiiyure ezimbini ngaphambi kokuba ulale. Ngelixa ulele, zixhase usebenzisa imiqamelo. Ukuba usenengxaki, thetha nogqirha wakho kwaye ufumane ii-antacids ezikhuselekileyo njengoko kumiselwe ngugqirha.
Ukuphuthelwa
Ukuphuthelwa okanye ukungakwazi ukulala kunokukubetha nanini na. Inokwenzeka ngenxa yezizathu ezahlukeneyo njengokukhulelwa kwehomoni kunye noxinzelelo. Uninzi lwabasetyhini abakhulelweyo bajongana nale ngxaki ngaxa lithile okanye ngolunye uhlobo kwaye kunokuba yinto ephazamisayo xa ujongene nayo nezinye iingxaki zokukhulelwa.
Indlela yokujongana nengxaki:
Zama ukuba nesiqhelo esifanelekileyo phambi kokuba ulale, nto leyo eya kukunceda ukoyise umoya ekupheleni kosuku. Ukucoceka kokulala okuhle kuya kukunceda ulale ngcono. Thetha nogqirha wakho kwaye ubone ukuba amayeza anokukunceda na, ukuba awukwazanga ukulala ixesha elide.
Umlenze Wemilenze
Uninzi lwabasetyhini abakhulelweyo kufuneka bajongane necramp yomlenze, njengoko bengena kwisibini nakwisithathu sesithathu sokukhulelwa kwabo. Ngelixa kungacaciswanga ukuba yintoni ebangela ezi cramps, bekucingelwa ukuba kungenxa yemithambo yegazi emlenzeni icinezelwe. Oku kunokuba ngenxa yesisindo esongezelelweyo osithweleyo ngelixa ukhulelwe. Ixhaphake kakhulu ebusuku kunasemini.
Indlela yokujongana nengxaki:
Oogqirha bathi ukutya okunotye kakhulu kwi-calcium kunye ne-magnesium kuya kunceda ekunciphiseni ukubakho kweekram zomlenze. Sebenzisa ukutya okufana nobisi, iyogathi, iimbotyi zesoya kunye neebhanana. Buza ugqirha ukuba ufuna izongezo.
Ukusela amanzi amaninzi kuya kukunceda nawe. Amathumbu enkxaso ayanceda ekunciphiseni inkampu yomlenze. Ukuba kukho ukuvela rhoqo kweekram zomlenze, qiniseka ukuba uzise kugqirha wakho, njengoko kunokuba njalo ngenxa yegazi.
Ukudibana kwempumlo
Ngokukhulelwa, iihomoni- i-estrogen kunye neprogesterone-yonyuka kakhulu emzimbeni wakho. Oku kubangela ukwanda kwevolumu yegazi. Oku kunyuka kwevolumu yegazi, kubandakanya inwebu yempumlo, kunokubangela ukuba ubandezeleke kwimpumlo evaliweyo. Ukwanayo ne-post-nasal drip ukuya esiphelweni sokukhulelwa kwakho, okukukhokelela ukuba ukhohlele ebusuku.
Indlela yokujongana nengxaki:
Sebenzisa iziqwenga zempumlo kunye nezitshizi zempumlo ngexesha lasebusuku ukunciphisa ukungonwabi. Ungasebenzisa kwakhona i-decongestants kunye neempumlo zempumlo eziqukethe i-steroids kwaye zithathwa njengekhuselekile ngugqirha wakho.
Ukulala Umphefumlo
Ngempumlo exineneyo kwisibini nakwisithathu sesithathu, unganobuthongo obuphazamisayo ngenxa yokuphefumla nokulala. Ukunyuka kobunzima kuya kuba negalelo nakuyo. Uxinzelelo lwegazi oluphezulu kunye nethuba lokukhulelwa seswekile zikwanxulunyaniswa ne-apnea yokulala kunye nokurhola. Qiniseka ukuba uthetha nogqirha wakho ngayo.
Indlela yokujongana nengxaki:
Fumana i-humidifier yegumbi lakho enenkungu epholileyo. Amacwecwe empumlo anokukunceda kunye nokuphefumla kokulala kunye nokurhola. Icebo elilula lokuzixhasa kwiipilo ezimbalwa kunokukunceda kakhulu.
Ingxaki yomlenze ongazinzanga
Abasetyhini abaninzi bakhalaza ngokubandezeleka kwesifo somlenze esingazinzanga xa bekwi-trimester yabo yesithathu. Sisifo esinezinto zokudibanisa iimpawu ezinjengokungonwabi kakhulu, ukukhasa uziva uphakamisa imilenze kunye nomnqweno ocaphukisayo wokugcina imilenze yakho ishukuma. Isifo somlenze esingazinzanga, okanye i-RLS, sinokukushiya ungakwazi ukulala kwaye unokucofa onke amandla akho.
Indlela yokujongana nengxaki:
I-RLS icingelwa ukuba ibangelwa yi-anemia ngenxa yokunqongophala kwe-iron. Thetha nogqirha wakho ngayo. Uya kuvavanya igazi lakho kwaye aqonde ukuba uyafuna kusini na izongezo zentsimbi okanye hayi.
Ukusilela kwemagniziyam okanye ivithamin D kunokubangela iRLS. Nakuphi na ukusilela okunjalo kuya kunyangwa ngezongezo kwiingcebiso zikagqirha wakho. Ukuzivocavoca imihla ngemihla kuyanceda ekunciphiseni ukungathandeki.
I-Yoga, i-acupuncture kunye nokucamngca kubonwa kusebenza nako. Elinye iqhinga elinokuba luncedo kukufaka iipakethi ezibandayo okanye ezishushu kwimilenze yakho ngaphambi kokuba ulale.
