Ukulala ukukhulelwa kwangaphambili kuqhelekileyo kubafazi abaninzi. Ukuphendula okusemzimbeni kunceda umama ozayo ukuphepha ukuphazamiseka kwengcinezelo kunye nemihlali. Ukulahlwa akusona uphawu oluqhelekileyo ekukhulelweni, kodwa kusekuninzi ukukhathazeka kwiindawo zokuqala.
Kutheni abafazi abakhulelweyo befuna ukulala?
Umama ozayo ufuna ukulala ngexesha lokukhulelwa kwezi zizathu zilandelayo:
- utshintsho lwe-hormones kumzimba;
- umzimba usebenza ezimbini, ngoko kufuneka ulale kakhulu kwaye uphumule kunaphambili;
- impembelelo yezinto ezibonakalayo ezintsha, iimvakalelo kunye nolwazi olutsha, apho owesifazane okhulelweyo ekhulelwe ngakumbi;
- uxinzelelo kunye nokudandatheka;
- ukungondleki.
Isizathu esibalulekileyo sokubuthwa kongezo kwi-trimester yokuqala kukuguquka kwe-endocrine kumzimba. Le nzekayo yezinto zenyama ibangele ukuphazamiseka kwabasetyhini abakhulelweyo, abaqhubeka besebenza. Emva kwakho konke, ukusetyenziswa kweta eqinile kunye nekhobe enye yekhofi ngosuku alucebisi. Ukuze kulwa le ngxaki kwiimeko zokusebenza, kuyimfuneko, ukuba kunokwenzeka, ukuthatha ikhefu nokuphumla, kucetyiswa ukuba uhambe okanye wenze i-gymnastics yokuphefumula. Le nkqubo yendalo kwaye ayifuni unyango okanye amayeza.
Ukuzilala ekukhulelweni kwexesha elide
Kwisibini kunye neyesithathu yokunyenga, ukulala nokukhathala xa ukhulelwe kungabonakalisa iimpawu ze-anemia (ukungabikho kwensimbi emzimbeni). Udinga ugqirha okhokelela ekukhulelweni, qaphela izinga le-hemoglobin egazini kwaye unikezele unyango oluyimfuneko ukuba ingxaki ikuyo. Ukukhulelwa kwe-anemia ngexesha lokukhulelwa lihamba kunye ne-numbness of the limbs, isikhumba esiluhlaza, izifo ezinobuthathaka kunye neziqhophololo kunye nosizi. Ubuthongo obunzima bunokubangela ukunyuka kwengcinezelo yegazi , ubukho beeprotheni emcanjeni okanye ubuqili obuqinileyo.
Ukuzilala ngexesha lokukhulelwa
Ukuba umama ozayo uhlala efuna ukulala ngexesha lokukhulelwa, kwaye iimvavanyo ziqhelekileyo, kwaye akukho nto ebangela ukuba uxhalabele, ngoko akudingeki ukuba uye kugqirha, kodwa kufuneka ulale kwaye uphumle, njengoko umzimba ufuna. Izithintelo zokulala okanye ukuphumla zingathintela kakubi impilo yemama kunye nosana. Ukususela ngaphaya komzimba womama, ithoni yesibindi ingakhula, into engathandekiyo, kwaye umntwana usenokuzalwa osebenzayo kwaye exhala.
Ukuba imeko elelekile ngexesha lokukhulelwa lixhalaba ngumfazi, kufuneka adale yonke imimiselo yokuphumla okufanelekileyo. Ngaphambi kokuba ulale, kufuneka uhambehamba emoyeni omtsha, kwaye ngeveki uhambe ngaphandle kwesixeko, emanzini, ukuya ehlathini. Ukuphumla umzimba kuya kunceda iglasi lobisi olufudumele obisiweyo okanye isiselo senyosi ngaphambi kokuba ulale.
Ukulala nokukhathala xa ukhulelwa
Mhlawumbi, ukulala okubonakalayo kumanyathelo okuqala okukhulelwa kuya kudlula ngokwayo, kodwa kubalulekile ukuhambelana nezi ngcebiso:
- uchithe ixesha elininzi ngangokunokwenzeka emoyeni omtsha;
- cwangcisa usuku lwakho, ubone ixesha elaneleyo lokulala ubusuku nemini;
- ventilate igumbi ohlala kuyo;
- Musa ukuqhubela phambili.
Kucetyiswa ukuba umama ozayo angalali ngaphantsi kweeyure ezisibhozo ngosuku, ukuya kulala ngaphandle kwe-22.00. Kunqweneleka kakhulu ukuphumla emini, ngoko ke ukuba kunokwenzeka, kufuneka ulale iiyure ezimbalwa. Oogqirha bancomela ukuba balale kumathebhu okhulayo, ukuphepha ukuma kwesisu, kukulungele ukulala emva kwakho okanye kwicala lakho.
Ukuba umama ozayo uya kulala ngexesha lokukhulelwa, kufuneka nje uqaphele ngakumbi ngempilo yakho, ushiye ixesha lokuphumla nokuhamba ngaphandle. Kufuneka ukuba ulandele yonke imiyalelo kadokotela kwaye phambi kokuba uwamkelwe ngamnye uhlalutye.