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Ukukhulelwa kuzisa izifo ezininzi zomzimba. Omnye wabo kukuqunjelwa. Ityhole iincindi zamadlala okanye indlela otya ngayo, ukujongana nokuqunjelwa ngexesha lokukhulelwa ngumsebenzi onzima.
Nangona kunjalo, kukho amayeza apheleleyo-obungqina obusetyenziswa ngamanenekazi ukulahla okanye ubuncinci ukunciphisa imiba enxulumene nokuqunjelwa.
- Ukuqunjelwa ngexesha lokukhulelwa
- Kutheni le nto amanenekazi akhulelweyo eqhinwa?
- Iindlela zokuNyanga ukuqunjelwa ngexesha lokukhulelwa
Ukuqunjelwa ngexesha lokukhulelwa
Iintlungu zesisu, ukungahambi kakuhle kwamathumbu kunye nokuhamba kwezitulo ezinzima yiyo yonke imiba enxulumene nokuqunjelwa apho phantse bonke abasetyhini abakhulelweyo bajongana nexesha elithile ngexesha lokukhulelwa kwabo, ngakumbi ngexesha lekota yokugqibela xa isisu sikhulile.
Yibeke ityala kutshintsho lwehomoni, isinyithi kwiivithamini zaphambi kokubeleka okanye uxinzelelo kwisibeleko, akukho nto ingako unokuyenza malunga nokukhulula iimpawu ngokupheleleyo. Ezi mpawu ziyaphela kuphela emva kokuba uhambisile, kodwa ukulandela amayeza ambalwa asisiseko anokukunika isiqabu kwiinkxalabo ezinxulumene nokuqunjelwa.
Kutheni le nto amanenekazi akhulelweyo eqhinwa?
Imisipha yomzimba iqala ukukhululeka ngenxa yokwanda kwehomoni yeprogesterone ngexesha lokukhulelwa. Oku kubandakanya izihlunu zamathumbu ngokunjalo. Ke, ekugqibeleni ukwetyisa kuyachaphazeleka kwaye kuthiwe kuhamba kancinci, kukhokelela ekuqunjelweni.
Ukuqunjelwa ngexesha lokukhulelwa akuqhelekanga. Ngokwedatha epapashwe kwiActa Obstetricia et Gynecologica Scandinavica, phantse iipesenti ezingama-90 zabasetyhini abakhulelweyo bajongana nemiba enxulumene nokuqunjelwa ngaphandle kwezinye iingxaki zamathumbu. Ukusukela ngoku abantu basebenzise iindlela ezahlukeneyo ukoyisa ukuqunjelwa ngokubanzi-ezi zibandakanya ukunyanga kwendalo kunye neepilisi zokuthenga ezifana ne-laxatives.
Nangona kunjalo, xa ukuqhina kusenzeka ngexesha lokukhulelwa, inani lezisombululo onokuzisebenzisa ukunciphisa iimpawu ziyancipha ukuya kwezimbalwa. Funda ukuze wazi ngakumbi malunga nezisombululo ezikhuselayo zokukhulelwa.
Iindlela zokuNyanga ukuqunjelwa ngexesha lokukhulelwa
• Abafazi abakhulelweyo kufuneka batye ukutya okutyebileyo kwifayibha. Oku kunceda ekuthinteleni ukuqhina. Ikwabonelela ngama-antioxidants kunye neevithamini. Abafazi abakhulelweyo kufuneka baqinisekise ukuba bathatha ubuncinci i-25 ukuya kwi-30 yeegramu zethambo lokutya yonke imihla.
Zama ukufaka imifuno, iziqhamo ezitsha, ii-ertyisi, iimbotyi, ii-bran cereal, iilentile, isonka se-grains kunye ne-prunes ekudleni kwakho. Unokwenza isaladi yeziqhamo usebenzisa ii-apile, iibhanana, iirasibheri, amakhiwane kunye namaqunube. Unokulungiselela isitya esisecaleni esimnandi ngokugcoba indibanisela yombona oswiti, iminqathe kunye nehlumelo laseBrussels.
• Zigcine usempilweni. Ingcinga efanelekileyo ukuphinda kabini ukutya kwakho amanzi ngexesha lokukhulelwa. Kuyacetyiswa ukuba onke amanenekazi akhulelweyo kufuneka asele iiglasi zamanzi ezisi-8 ubuncinci. Oku kuqinisekisa ukuba amathumbu akho agcinwa ethambile kwaye anokuhamba kakuhle kumgudu wakho wokugaya ukutya.
• Yahlula ukutya okutyayo imihla ngemihla kwizidlo ezincinci. Unokuba nezidlo ezithandathu ukuya kwezintandathu ngaphandle kokutya ezintathu ezinkulu. Oku kunika ukukhululeka ekuqunjelweni ukuya kuthi ga kwinqanaba elikhulu. Isisu siyakwazi ukwetyisa ukutya ngokulula xa unokutya okuncinci.
Ngale ndlela, ukutya kukwadluliselwa emathunjini nakwikholoni ngendlela egudileyo. Ukutya ukutya okuninzi kunokugcwala isisu sakho kwaye kunike inkqubo yokugaya ukutya umsebenzi onzima wokulungisa ukutya okutyiweyo.
• Umfazi okhulelweyo kufuneka azigcine ekhuthele ngokwasemzimbeni. Ukunciphisa ukuqhina kuba lula xa uzigcina usebenza ngokwasemzimbeni. Ukuzilolonga ngokuzolileyo kunokuzivuselela izibilini zakho. Umfazi okhulelweyo (ukuba impilo iyakuvumela) kufuneka enze umthambo rhoqo-ubuncinci kathathu ngeveki malunga nesiqingatha seyure yonke imihla.
I-yoga yangaphambi kokubeleka lukhetho olukhethwayo lokuzilolonga uninzi lwabasetyhini abakhulelweyo. Unako nokuhamba uhambo olude lwemihla ngemihla. Unokuqhagamshelana nogqirha wakho ukuze uqonde imithambo ekhuselekileyo onokuyenza ngexesha lokukhulelwa (ngakumbi ukuba umtsha kulomthambo).
• Ngaphandle kokuzama amayeza asisiseko, ukuba usazifumana uqhinqiwe, akufuneki ulinde ixesha elide ngaphambi kokubonisana nogqirha wakho. Ukuba uqine kakhulu, ugqirha unokumisela isitofoli ukuze sisetyenziswe okwexeshana. Izithambisi zestool akufuneki zisetyenziselwe ixesha elide, kuba oku kunokubangela ukomisa umzimba kunye nokutshintsha ibhalansi yomzimba.
Izithambisi zesitulo ziyilelwe ukuthambisa amathumbu, ukuze zikwazi ukudlula ngokulula. Ziza kuluncedo, ngakumbi xa izongezelelo zaphambi kokubeleka (ezinje nge-iron) ezithathwe ngabafazi abakhulelweyo sesona sizathu siphambili sokubanjwa kwesisu.
Nangona kunjalo, ungathathi i-stool softeners. Kungcono ukuyisebenzisa emva kokumiselwa ngugqirha wakho kuba onke amayeza akakhuselekanga ukuba angasetyenziswa ngexa lokukhulelwa.
Ukuqunjelwa ngexesha lokukhulelwa, njengoko kubi nangakumbi kunokuba kuvakala, kuqheleke kakhulu. Nangona kuyakufuneka ujongane nalo ngoncedo olusisiseko okanye ngokusetyenziswa kwezithambisi zestool, ngokuqinisekileyo kuya kunyangwa wakube uhambisile.
Yomelela ujongane nalo mbandela ngendlela obuya kwenza ngayo nasiphi na isigaba esinzima ebomini bakho. Ukulandela amayeza asisiseko acetyiswayo apha ngasentla anokunciphisa ukungakhululeki kokuhamba kwamathumbu kubunzima obukhulu.
