Nangona kulula ukuxelela umntu ukuba ngokuqinisekileyo kukho uvuyo oluninzi lokukhulelwa, njengokuba uvakalelwa ukunyuka komntwana, kukho kwakhona ukuhla. Ngexesha lokukhulelwa kwam ekugqibeleni, ndihlala ndivuka ukuya kwindlu yokuhlambela phakathi kobusuku. Kwenzeka ngokukhawuleza kum (kwanesiqingatha sokulala) ukuba i-frequency frequency frequency yayimisa iinqanaba leyure nganye emva kweyure nemizuzu eyisibhozo.
Kwaye kwakungowokuqala!
Ngoko ke uluhlu lwezikhalazo eziqhelekileyo ekupheleni kokukhulelwa kunye nento ongayenza ngayo!
Ukungabikho
Ukungakwazi ukulala kunomsindo, kwaye ukukhulelwa kokulala kunokungafani . Iza ngeendlela ezimbalwa: ukhathala kwaye unganakho ukulala kwaye ungakwazi ukulala kodwa uzive ulungile. Ubuncinane kunye neyokugqibela, unokuvelisa. Iseluleko kukuba uzame uhlobo oluthile lokuzivocavoca ekuqaleni kwentsuku, thintela i-cafeine emva kokuhlwa, uphumule ngaphambi kokulala, kunye nomgangatho omdala weglasi yobisi olufudumeleyo.
Umqolo obuhlungu
Ouch! Intlungu ebuhlungu ekukhuleleni yenye yezikhalazo eziphezulu. Ngokukrakra, zama umzila wokusilalisa, ukuba awufumani nabani ukunceda apha, i-pelvic tilts isebenza kakuhle. Ndifumanisa ukuba ukulula kunye nokusetyenziswa kwamanzi afudumeleyo, njengobisi welayisi okanye ukuhlamba okufudumele, ukusebenza kakuhle. Enye into yokuzama ukuwahla izandla kunye namadolo ukuvumela amanzi ukuba akubethe emva.
Cramps Leg
Abaninzi abafazi babika ukuba ama- leg cramps ayenamava xa bekhulelwe , ngokukodwa ekupheleni kokukhulelwa kwaye kaninzi ebusuku. Ukulungiswa ngaphambi kokulala kwaye ungakhange ukhombe iizwane zakho ziqala. Abanye bathi kwakhona ukusilela kokutya okunjengokungahambi kwe-potassium kunokubangela kule ngxaki.
Ukuqhawukelwa ngumphefumlo
Njengoko umntwana usakhula kwaye uxinezela isithsaba sakho unendawo encinane yokuphefumula. Ukubamba kunye nokwenza i-pelvic tilts ukuvumela umntwana ukuba acwangcise imisebenzi yabasetyhini abathile. Enye icebiso elungileyo kukuzama ukulala ukuhlala. Ndiza kuphinda ndinyathele umzi womzimba wam kwaye ndixhomekeke kwiboardboard. Amanye amabhinqa afumanisa ukuba u-recliner okanye omnye uhlalo ungcono kubo.
Ukudinwa
Ukukholelwa okanye ukungakhuli umntwana kuthatha amandla amaninzi, oku kuthetha ukuba abaninzi abafazi abakhulelweyo baya kubika bazive bekhathala kuwo onke ama-trimesters , kodwa kubonakala kunzima kwi-trimester yesithathu. Iingcebiso ezilungileyo kunzima ukuzilandela, kodwa igugu ... nap! Ngokukrakra ukuba unako ukufumana i-nap elifutshane okanye ulungiselele ishedyuli yakho ukuvumela ukuba ulale xa ulala kakhulu, ubomi buya kuba lula. Yongeza ukungabikho kokulahla kumxube kunye nombulali wayo.
Ukuguquka kwesifo kunye nezinye izinto ezixhamlayo
Ukuqothula, ukubethelwa, kunye negesi , yonke into enhle kakhulu kwaye yonke imbangela yentsana ekhula enempilo! Gwema ukukhubekisa ukutya, uhlale uqonde emva kokutya kunye nje neqondo elidala elihle lokuhleka ngokuhlekisayo malunga nento onokuyenza apha. Ngamanye amaxesha iglasi yobisi kunye nobusi luya kunceda ngokutshatyalaliswa kwexesha kwaye ngamanye amaxesha ugqirha wakho unokuncoma into ekuncedayo.
Ulwahlulo
Ezi zinto zivuyayo zilungele ukwenza yonke into oyifunayo eklasini lokubeletha, kwaye kwanokukunika umgibe wakho ngemali ngamanye amaxesha.
Ingcebiso endibulumko kukuba kukunyamekela kangangoko kunokwenzeka. Umsebenzi owenene awuyi kukuvumela ulale. Zama ukulala, ukuguqula izikhundla, ukuhlamba kunye nokuphumla. Ngokuqhelekileyo, ezi ziya kunceda. Ngamanye amaxesha amabhinqa aya kuba namaxesha okuphambana abuyele kwinqanaba elithile kwimihla ngemihla okanye abanye baya kubonakala bengenanto yokumisa kwiiveki ezimbalwa zokugqibela. Bobabini baqhelekile. Thetha kwingcali yakho ukuba unomdla.
I-Pubic Bone Pain
Okokuqala, ithambo lakho le-pubic alilona ithambo, kodwa ngokuqinisekileyo lingazilimaza. Abanye abafazi bavame ukuchaza lo mvakalelo njengedopolitiki yeplastiki kwaye ufumana imilenze yakho ihlulwe.
Ukuba unesifo se- pubic bone in pregnancy , awukwazi ukuma emlenzeni owodwa ukubeka ibhulukhwe yakho kwaye uphakamise umlenze ukuba ungene kwi-tub iyaba umdla. I-rice sock okanye enye i-compress efudumele inokuziva iyancomekile kule ndawo enzima.
Ukuvama kweeUriyo
Uyakhumbula oku kusuka ekuqaleni kokukhulelwa kwakho? Iindaba eziphathekayo kukuba njengoko umntwana elungiselela ukuba azalwe / uya kwehla kwi-pelvis. Iindaba ezimbi kukuba le nto ithetha ixesha elininzi kwindawo yokuhlambela ngokuba unomuzwa wokuthi ufuna ukuzincama rhoqo . Zama ukubukela oko uselayo ngaphambi kokuba ulale kwaye uhlale uyazi apho indawo yokuhlala ikhona khona.
Uxinzelelo
Olunye uvuyo lwentsana ehla emlonyeni we-pelvis ngumvakalelo wokunyanzeliswa rhoqo. Mfutshane ukuxhoma ngaphantsi, akukho nto enokuyenza kodwa thuthuzela kwinto yokuba uphawu oluhle lokuba umntwana uza kuba kungekudala. Ukubhukuda okanye ukuhlala nje emanzini anzulu kunokunceda, njengokuba unako ukuncedisa i-pelvic tilts.
Izikhalo kwiindawo ezingaqhelekanga
Nangona uvakalelo lokunyuka komntwana lukhulu, kukho intlungu ngamanye amaxesha. Ezinye iintsana zifumana iimbambo zakho kwaye ziyakuvuyela ukukhaba uze uhluthe. Abanye abafazi baye babika ukutyumla kwiintsana zabo. Ndihlala ndibeka isandla sam ngokuqinileyo kwindawo enqabileyo kwaye ndibe nencoko encinane nomntwana. Kuhamba into enjengale: "Bantwana, musa ukukhaba umama wakho!" Iifelvic tilts zinokusebenza ngokufumana umntwana ukuba atshintshe kancane, njengokuba unokukwazi ukubeka indawo yomzimba wakho. Abanye oomama bakhetha indlela yokusebenzisa i-ice kwiindawo ezibuhlungu, ukuba kunceda, yiye.
Ukulinganisela iingxaki
Iingxaki zokulinganisela zingaxhalabisa ngokukhulelwa. Ukuba uye wawa lukhulu lokukhulelwa, zama ukungaxhalabisi, amaninzi awa aweli khathaze wena okanye umntwana . Ngaphandle kokuba ungawa, unokuba nemiba ngokulinganisela kwaye oku kwenzeka nakakhulu xa ukhula, kubandakanywa ukungakwazi ukuphuma phantsi okanye ukuphuma kwibhebhu. Zama ukuphepha izithuba apho uyazi ukuba uya kubambelela ngaphandle kokuba uncedise. Kwaye uhleka nje xa kufuneka ube nomntu ekunyusayo phantsi. Xa kwenzeka ukuqhuma, khumbula ukuba umntwana ususelwe kakuhle kwi-sac amniotic. Ukubiza umnqweno wakho ukuqinisekiswa kuyinto enhle kakhulu!