Uma ukhulelwe, kungenzeka ukuthi unokungabaza okuningi ngokuthi ungazinakekela kanjani ukuze ingane yakho ikhule kahle. Mhlawumbe, okunye kwalokhu kungabaza, uma ungaqhubeka nokuzijwayeza ezemidlalo noma uqale ukuzivocavoca umzimba ukukusiza uhlale uphilile futhi ulungiselele ukulethwa.
Impendulo inguyebo. Awukwazi ukuyijwayeza kuphela kepha kunconywa kakhulu, inqobo nje uma kungekho okuphikisanayo ngakho noma unokukhulelwa okuyingozi. Kunezimo ezithile lapho ezemidlalo ziphikiswa khona. Umfutho wegazi ophakeme, i-placenta previa, izinkinga zenhliziyo, imishanguzo yegilo, ingozi yokuphuphunyelwa yisisu…. Ngakho-ke, ngaphambi kokuqala noma yimuphi umsebenzi, kufanele uthintane nombelethisi wakho noma udokotela wezifo zabesifazane ukuze basazise isimo sempilo yakho.
Ziyini izinzuzo zokudlala imidlalo ngesikhathi sokukhulelwa?
Ukudlala imidlalo kusinikeza amandla amakhulu nobungqabavu, ukumelana okungcono ngokomzimba kanye nomuzwa wenhlalakahle ejwayelekile. Kuyasiza nokuqinisa amathambo nemisipha yethu, kuthuthukisa amandla wamaphaphu nokujikeleza kwegazi, kulawula ukuhamba kwamathumbu futhi kwandise ukuzivikela. Izifo eziningi zokukhulelwanjengobuhlungu obuphansi emuva, amajaqamba, uvalo noma ukuqwasha, zingavinjelwa ngokuvivinya umzimba okulingene.
Yini okufanele uyikhumbule lapho uqeqesha imidlalo ngesikhathi ukhulelwe?
- Okokuqala, kufanele wazi ukuthi uma ungenzanga misebenzi yomzimba ngaphambi kokukhulelwa, lesi akusona isikhathi esifanele ukuqala imidlalo edinga umzamo omkhulu namandla. Umzimba wakho uyashintsha futhi uzivumelanise nezimo ukukhuthaza ukukhula okufanele kwengane yakho. Ungazizwa ukhathele kakhulu noma unesicanucanu, ngakho-ke Akufanele uzibekele imigomo ephezulu kakhulu egcina ikudalele umonakalo omkhulu kunokuhle. Thatha kalula futhi unake izimpawu zomzimba wakho.
- Uma, ngakolunye uhlangothi, ubuvele uzijwayeza imidlalo, akunankinga uma uqhubeka uyenza njalo. Kepha khumbula lokho Kufanele wehlise ijubane kancane futhi unake lokho umzimba wakho okucela kuwe. Zama ukungenzi ngokweqile okungadala ukulimala noma ingozi.
- Kufanele uqale ukuzivocavoca umzimba kancane kancane ukukhuphuka ngamandla nobude besikhathi sokuvivinya umzimba.
- Ngaphambi kokuqala umsebenzi wakho, yenza i- ukufudumeza ukugwema amajaqamba, izinkontileka noma okunye ukulimala. Ngendlela efanayo, uma uqeda kufanele wenze okumbalwa ukuzilolonga okupholile.
- Hlala u-hydrated kahle ngaphambi, ngesikhathi nangemva kokuvivinya umzimba.
- Nakekela indlela odla ngayo. Yidla okunempilo nokulinganisela. Ungalokothi uzivocavoca esiswini esingenalutho njengoba usengozini ye-hypoglycemia. Ungakwenzi ukuthi kusanda kudliwa ngoba ungasikwa ukugaya.
- Lawula ukushaya kwenhliziyo yakho futhi ungazivumeli ziye phezulu kuno-130/140 ngomzuzu. Uma izinga lokushaya kwenhliziyo yakho landa, kanjalo nengane iyakhula.
- Sebenzisa izingubo nezicathulo ezifanele. Amateku anezingubo ezinhle zokuthwebula nezokuphefumula.
Yimiphi imidlalo efaneleke kakhulu ngesikhathi sokukhulelwa?
- Hamba: Imizuzu engama-30 kuya kwengama-60 amahlandla amaningi ngeviki ikusiza ukukhipha imisipha yakho, ikwenze umoya-mpilo futhi igcine isimo sakho sihle. Kungukuzivocavoca okungenakuphikiswa futhi okulungele abantu abaningi.
- Ukubhukuda: Ungomunye wemidlalo ephelele kakhulu ekhona. Ukubhukuda uphonsa yonke imisipha yomzimba futhi uthuthukise uhlelo lwakho lwenhliziyo. Ngaphezu kwalokho, amanzi enza ukunyakaza kube bushelelezi futhi kuzoba mnandi ikakhulukazi ku-trimester yokugcina yokukhulelwa njengoba izokweseka isisindo sakho.
- Ukuhamba ngebhayisikili: Ngesikhathi se-trimester yokuqala ungakwenza ngebhayisikili elijwayelekile. Kepha, kusukela ku-trimester yesibili, lapho uqala ukuba nesisu esikhudlwana nendawo yakho yamandla adonsela phansi, kungcono ukuthi usebenzise ibhayisikili lokuzivocavoca ukugwema izingozi.
- I-Yoga, i-Tai Chi noma i-Pilates: Ukuzivocavoca okunomusa kakhulu okuzokusiza ukukhipha imisipha yakho, uthuthukise ukuma, ukuguquguquka nokulinganisela. Futhi zikuvumela ukuthi wazi ngomzimba wakho nengqondo yakho, kanye nokuphefumula kwakho, okuzoba wusizo olukhulu ngesikhathi sokubeletha.
Yimiphi imidlalo okufanele ngiyigweme?
- Bonke labo abafuna a ukuzikhandla ngokweqile noma ingozi yokuhlukumezeka kuyaphikiswa ngesikhathi sokukhulelwa.
- ezemidlalo ezeqisayo njengokukhuphuka, ukushushuluza, ukushibilika eqhweni, ukugibela amahhashi….
- Imidlalo yokuncintisana noma yokuxhumana njengesibhakela, ukulwa noma ubuciko bokulwa.
- Ukuvivinya umzimba ngendlela, isinyathelo noma abanye ukuvivinya umzimba okunomthelela omkhulu namandla.
- Ukuntweza emanzini ngenxa yobungozi be-embolism nemiphumela ye-teratogenic enganeni.
Manje njengoba usuyazi ukuthi uyidlala kanjani ngokuphepha imidlalo ngesikhathi ukhulelwe, awusenaso isizathu sokuhamba. Unganqikazi, hamba bese uqala ukwenza umsebenzi owuthandayo owuthandayo. Umzimba wakho nengane yakho kuzokubonga.