Okuqukethwe
Ngemva komntwana, abanye abasubathi abaphambili babuyela ngokushesha emqhudelwaneni. Abanye bakhetha ukuzinikela ekuphileni komkhaya wabo. Kodwa ngemva kokukhulelwa kwabo, bonke babuyela phezulu. Bakwenza kanjani? Nazi izincazelo zikaDkt. Carole Maître, udokotela wabesifazane e-Insep.
Izindondo nezinsana, kungenzeka
Egqoke ama-tracksuit namateku, u-Léa wakhe omncane ezandleni zakhe, u-Elodie Olivares uphusha umnyango we-“Dôme”, ithempeli lase-France labasubathi bezinga eliphezulu. Ngaphansi kwe-dome enkulu, ompetha abaningi baziqeqesha kanzima: i-sprint, i-pole vault, izithiyo... Kuyamangaza. Endaweni ejwayelekile, u-Elodie weqa amathrekhi ngamagxathu amade ukuze afinyelele izitendi. Ilungu leqembu laseFrance, leli zwe elinqamula izwe kanye nompetha wamamitha ama-3 wokugijima umgwaqo ulungiselela ukungenela umqhudelwano wase-Europe. Kusukela esemncane, u-Elodie Olivares ubelokhu eqoqa izindondo… Kodwa namuhla, kumayelana nokwethula izintombi zakhe “Indondo enhle kakhulu” ngomsebenzi wakhe, njengoba esho. Futhi impumelelo ikhona. Kusukela phezulu ezinyangeni zakhe ezingu-6, u-Léa, owayegqoke i-tracksuit yakhe encane ephinki, washeshe wahlangana naye umgwaqo omkhulu kunawo wonke. Mayelana nomama osemncane, uhalaliselwa ifomu lakhe elibuye ngokushesha.
Lungiselela ukubuya kwakho ngokushesha nje lapho ukhulelwe
Njengo-Elodie, abesifazane abaningi bezemidlalo bezinga eliphezulu abasangabazi ukuthatha "ikhefu lezingane" emsebenzini wabo, kodwa babuyela phezulu. Umdlali wethenisi uKim Clijsters noma umgijimi wemarathon u-Paula Radcliffe uyizibonelo ezinhle kakhulu. Ngokuphambene, abanye bakhetha ukuyeka ukuncintisana ukuze bazinikele emindenini yabo. Kodwa cishe bonke basesimweni esihle ngokomzimba. Izimfihlo zabo? ” Lungiselela ukubuya kwakho ngokushesha nje lapho ukhulelwe ngokudla ukudla okunomsoco kanye nokuzilolonga kwezemidlalo okusesilinganisweni kodwa okuvamile, ”kuchaza uCarole Maître, udokotela wezifo zabesifazane e-Insep, lapho elandela iningi lompetha baseFrance. Futhi ngemva kokubeletha, ukudla okufanayo, kodwa "ngokwanda kancane kancane komthwalo," usho kanje. Iseluleko esisebenza kubo bonke omama abakhulelwe. Kodwa njengawe, umdlalo awulula. Iminyaka eminingi, abasubathi benze imizimba yabo umshini owinayo, umakhenikha onembile, futhi izinyanga eziyisishiyagalolunye, kuzothatha ukuphazamiseka kwe-hormonal Okubalulekile, ukuzwa ukulahlekelwa kwemisipha kanye noshintsho endaweni ye-pelvic. “Akusekho i-abs namaphilisi, futhi sawubona ebholeni elincane lebhola lezinyawo!” “U-Elodie uyafingqa kahle. Ngakolunye uhlangothi, kwakungekho mbuzo kuye ngokuvumela umzimba wakhe ukuba ungalawuleki kakhulu: “Ukunciphisa umonakalo, nganyakazisa. “Impela ucwaningo lukhombisile lokhoUkuzivocavoca umzimba okuvamile nokulawulwayo kuvumela ukuzuza kwesisindo kukhawulelwe cishe ku-12 kg futhi ugcine ithoni yemisipha ethile. Amandla asetshenzisiwe athathwa kumafutha agciniwe futhi kungcono nakakhulu, kubonakala sengathi ngemva komsebenzi wesikhathi esanele kanye nesivinini esimaphakathi, isifiso sokudla asiba lula. Abasubathi ngokuvamile batuswa ihora elingu-1 imizuzu engu-30 yokuzivocavoca ngosuku. “Kodwa siyabeluleka ukuthi bathole umdlalo ozobambela, ngoba ukucela umbhukudi ukuthi abhukude ngokushesha akwenzeki! », Kuchaza udokotela wezifo zabesifazane emamatheka. Okhulelwe, akukho mbuzo wokuphula amarekhodi, ngisho noma ukuphazamiseka kwe-hormonal kokukhulelwa kuthuthukisa amandla okuphefumula kwe-cardio, ngakho-ke ukumelana nomzamo. “Akukona ize ukuthi senze ababhukudi baseMpumalanga Jalimane 'bakhuleliswe' ngaphambi kwemiqhudelwano! », Uyacacisa.
Alulame ngokushesha ngangokunokwenzeka
Esimeni sokubhekana ne-marathon yokubeletha, abesifazane bezemidlalo abanalo, ngokuphambene nenkolelo evamile, ubunzima obuningi ekuzaleni ingane yabo. "Ucwaningo luze lwabonisa ukuthi isikhathi sokubeletha sivame ukuba mfushane futhi akusekho ukuhlinzwa, ukukhishwa kwezinsimbi noma ngaphambi kwesikhathi", kugcizelela uCarole Maître. Ngamafuphi, omama bathanda abanye, ikakhulukazi abadinga i-epidural. Kodwa lapho umugqa wokuqeda usudlulile, umntwana osezingalweni zabo, bayazi ukuthi banovivinyo lokugcina okufanele balunqobe. Sungula ngokushesha ngangokunokwenzeka ukuze uthole indlela yakho yokubuyela kuma-podiums. Nalapha futhi, ucwaningo luye lwabonisa izinzuzo zokuzivivinya okuvamile kuze kube ku-3rd trimester: ukuncipha kwengane eluhlaza okwesibhakabhaka nokukhathala ngemva kokubeletha. Ngakho-ke akukho mbuzo wokukhohlwa lokhu kudla ngemva kokuzalwa. Uma kungekho ukuphikisana (isigaba sokuhlinzwa, i-episiotomy, incontinence yomchamo), ukuqaliswa kabusha kokuqeqeshwa okushintshiwe nokuqhubekayo kungangenelela kwabanye ompetha ngokushesha okukhulu. Kwabanye, kuyadingeka ukulinda ukuphela kokuvuselelwa kwe-perineum. “Kodwa, kugcizelela udokotela wezifo zabesifazane, singanqanda cishe u-60% wokuvuza komchamo ngokwenza i-physiotherapy eyenziwa ngesandla ngesikhathi sokukhulelwa. ” Ngokuqondene nokuncelisa, akusona isithiyo ekuqaliseni kabusha kwezemidlalo. "Kwanele ukunikeza ibele ngaphambi kwanoma yikuphi ukuzivocavoca okunamandla, ngoba lokhu kungaholela ekwandeni kwezinga le-lactic acid egazini futhi kunikeze i-acidity ethile obisini", kuqhuba uCarole Maître. Ngamafuphi, azikho izaba… Okuhambisana nendlela yokuphila enempilo nokudla okunomsoco, ukunikeza ingxenye enkulu emifino nenyama emhlophe, amafutha amancane, ezemidlalo ziyingxenye ebalulekile yalolu hlelo lokuqina. “Ngaphezu kwalokho, yisikhathi sokuzinakekela. Lapho sihlangana khona. Enganeni, kuyibhonasi kuphela, ”kusho u-Elodie, osevele esondela ezikhathini zakhe ezinhle.
* Isikhungo Sikazwelonke Sezemidlalo, Ubuchwepheshe kanye Nokusebenza.