Izigaba ezahlukene zokukhulelwa zihlotshaniswa nezifo ezihlukahlukene. Eziningi zazo zivamile ngokuphelele, izinkinga zemvelo okufanele uzibekezelele, ezinye zingaphazamisa. Kodwa-ke, ukukhulelwa akusona isifo, kodwa isimo somzimba, futhi umzimba wesifazane kufanele uhlangabezane nezinselele zomuntu ngamunye. Nazi ezine zazo ezivela kwabaningi abazoba ngumama.
Ukukhulelwa yisimo esihle, kodwa futhi kungamosha impilo yakho. Izifo ezenza ukusebenza kwansuku zonke kube nzima zingase zibe nzima kakhulu kwezinye, kuncane kakhulu kwezinye.
- Ukuhlungu obusemhlane - kubonakala kwabesifazane abakhulelwe ku-trimester yesibili neyesithathu, ngokuvamile ethinta izingxenye ze-lumbar ne-sacral. Imbangela yobuhlungu beqolo ngesikhathi sokukhulelwa wushintsho enkabeni yamandla adonsela phansi yowesifazane - isisu esikhula njalo siyaphumela ngaphandle, amahlombe ancike emuva, izingxenye zethoracic kanye ne-lumbar zigobile. Ihomoni ebizwa ngokuthi i-relaxin iphumuza amalunga e-hip nama-sacrum. Ubuhlungu beqolo ngokuvamile abuyona into eyingozi, nakuba kwenza kube nzima ukusebenza. Kufanele zinyamalale emasontweni ambalwa ngemva kokubeletha, kodwa kunezindlela eziningana zokusiza ekudambiseni izinhlungu: hamba uhambe nsuku zonke ngezicathulo ezikhululekile, shintsha isikhwama sakho ngesikhwama, gwema ukuhlala esihlalweni eside isikhathi eside, ungaphambanisi imilenze yakho. uma uhlezi. Uma usebenza uhlezi, thatha uhambo olufushane njalo nje. I-massage evela kumlingani nayo izoletha impumuzo.
- I-nausea nokuhlanza - lokhu kuwumphumela wenguquko yehomoni eyenzekayo emzimbeni wakho. Bafika futhi bahambe ku-trimester yokuqala yokukhulelwa. Abanye omama abanayo nhlobo inkinga yokucanuzela kwenhliziyo, kodwa bangase bazizwe bengakhululekile lapho bezwa iphunga elinamandla: inyama, inhlanzi, iziqholo ezinzima. Ukuhlanza ngokuvamile kuqhubeka kuze kube isonto le-13 lokukhulelwa. Icala elibi kakhulu lapho owesifazane ehlanza ngemva kokudla konke noma ngemva kokuphuza amanzi - khona-ke udinga ukubonisana nodokotela. Indlela enhle yokulwa nesicanucanu ukushintsha ukudla kwakho kube okucebile ngemikhiqizo equkethe i-vitamin B6, kanye nokugwema ukudla okunamafutha, ukudla okunzima, ukudla njalo, ukuqeda iziphuzo ezine-carbonated, ukugcwalisa uketshezi ngamanzi amaminerali, esikhundleni sekhofi yasekuseni ngocezu lwesinkwa esisha. i-ginger, ukuhlala isikhathi eside embhedeni ngemva kokuvuka.
- Ukuqwasha - lesi sifo sivame ukuvela ngasekupheleni kokukhulelwa. Izimbangela zako zihlanganisa ukuhamba njalo ukuyochama, ubuhlungu beqolo kanye nengcindezi yokubeletha. Lokhu akukwenzi kube lula ukulala, futhi ukuphela kokukhulelwa ngokuvamile kuyinkathi enzima. Kusukela kumakhambi asekhaya okuqwasha, ukuphuza amakhambi - i-lemon balm, i-chamomile, inkomishi yobisi olufudumele - izosebenza. Yidla ukudla kwakho kokugcina amahora angu-3 ngaphambi kokulala futhi ungaphuzi itiye noma ikhofi ebusuku.
- Ukuvuvukala kwemilenze, izinyawo, futhi ngezinye izikhathi nezandla – futhi kuvame ukuvela ekupheleni kokukhulelwa, futhi isizathu sazo siwukwanda kwenani legazi emzimbeni wowesifazane kanye nokucindezela kwesibeletho esikhulelwe emithanjeni ye-iliac. Lokhu kwenza kube nzima ukuthi igazi ligeleze ngokukhululeka lisuka emithanjeni yegazi lemilenze libuyele enhliziyweni. Ukuvuvukala kuyaqina ngemva kokuma nokuhlala isikhathi eside, kanye nokuphumula ebusuku. Ngeshwa, inyamalala kuphela ngemva kokubeletha, ngokuvamile hhayi ngokushesha, kodwa ngemva kwamasonto ambalwa. Izindlela zokunciphisa ukuvuvukala: lapho siphumula, sibeka imilenze yethu phezulu, emcamelweni; siphuza amanzi amaningi; sigwema ilanga namakamelo ashisayo; sishiyela abanye umsebenzi onzima wasendlini.