Indlela Ukusebenza Ngaphandle Kuchaphazela Wena, Umntwana Wakho, kunye Nomzimba Wakho Ubisi
Ukuzivocavoca, kunye nokutya okunokulinganisela, yinxalenye ebalulekileyo yokuphila kakuhle. Ukukhanya ukumodareyitha imisebenzi yomzimba iphephile kwaye kunenzuzo kumama abancancisayo , kwaye ayinasiphumo kumlinganiselo, ukunambitha okanye ukubunjwa ubisi lwakho lwebele . Ngoko, ukuba uyazibuza ukuba ungongeza njani umzenzeko kwindlela yakho yemihla ngemihla xa usana lwakho luzalwa, yilokho okufuneka ukwazi malunga nokuncelisa kunye nokusebenza.
Unokuqala nini ukusebenza emva kokuba unomntwana wakho?
Ukuba unesiqhelo sokuhanjiswa ngaphandle kweengxaki, unokuqala ukusebenzisa ngaphakathi kweentsuku ezimbalwa. Kodwa, ukuba unayo i-episiotomy okanye icandelo leC , uza kufuneka ulinde de kube umzimba wakho uphulule.
Ukuba usenomvandalo emva kokuzalwa komntwana wakho, uphepha kakhulu, okanye unesifo sesisu, ungaqali ukusebenzisa. Kwakhona, ngaphambi kokuba uqalise inkqubo yovavanyo lwentsebenzo, kufuneka uhlale uthetha nodokotela wakho. Ugqirha wakho uya kukuxelela xa ukhuselekile ukuqala ukusebenza ngaphandle kweemeko ezithile.
Indlela Yokuqalisa Iprogram ye-Postpartum Exercise Programme
Ngexesha leveki zokuqala emva kokubeleka, kubalulekile ukufumana ukuphumla okwaneleyo nokuseka ubisi lwebele. Ngoko, uya kufuna ukuqala ukuzisebenzisa ngokukhawuleza. Emva koko, unokunyusa ngokuthe ngcembe ubude kunye nobukhulu bokusebenza kwakho njengoko iiveki ziqhubeka. Gcina ukhumbule ukuba uxinzelelo kunye nokukhathala kunokunciphisa ubisi lwakho lwebele kunye nokubeka ingozi kwimibandela yebele, njenge- mastitis (usulelo lwebele) , ngoko ungayidluli.
Ukuba ukhathele okanye ugxininisekile, nquma okanye uvumele ukusetyenziswa ixesha elide. Unako ukuhlala uqala kwakhona emva kwexesha.
Oko Okufanele Uyazi Ngokusebenza Nokusondeza
- Njalo uhlolisise ugqirha wakho kuqala ngaphambi kokuba uqalise inkqubo yovavanyo.
- Qala ukusebenza ngexesha elifutshane elide iintsuku ezimbalwa ngeveki, kwaye kancinci ukwandise izinga lomsebenzi wakho.
- Yeka ukusebenzisa xa uziva uhlungu okanye uvalelwa, utyhefu, ukuphefumula okufutshane, okanye ukwanda kwegazi lomzimba.
- Ukuthintela ukulimala, sebenzisa imizuzu embalwa ukufudumala ngaphambi kokuba uqalise umkhondo wakho, kwaye uthathe ixesha elifutshane ukupholisa.
- Kufuneka uphuze amanzi amaninzi ukuze ugweme ukungcola, ngoko ube neglasi yamanzi ngaphambi nangemva kokuzivocavoca. Unako ukugcina ibhotile yamanzi ngexesha lakho lokutya kwaye uphuze xa usenza ikhefu.
- Unxantse umntwana wakho okanye ubonise ubisi lwakho lwebele ngaphambi kokusebenzisa. Amabele apheleleyo angenza ukungaxhalabisi.
- Gqoka iipilisi zebele xa uxhalabele ngobisi lwebele xa usebenza.
- Gqoka ibra exhasayo efanelekileyo. Ibhokhwe epholileyo okanye enye enganikezeli inkxaso eyaneleyo inokungonwabi kwaye ikubeka emngciphekweni we-mastitis.
- Ukuba unomdla wokwakha imastitis, unciphisa umzimba ophezulu, ngokukodwa ukuphakamisa izisindo.
Iindlela ezikhuselekileyo nezindlela ezilula zokuzivocavoca kwabaseTyhini
Hamba ukuhamba okanye ukunyuka. Ukuthabatha umntwana wakho kumntwana ophethe umntwana okanye ukunyathela umqhubi kuyindlela efanelekileyo yokuhamba kwaye ujabulele umoya omtsha.
Thatha i jog. Hamba ngokwakho okanye ngomntwana wakho. Abaqhubi bezithuthi bakwenza kube lula kuwe ukuba uthathe umntwana wakho ngaphandle.
Ukukhusela, qiniseka ukuba unqamle umgca umntwana wakho kwisigxina kwaye usebenzise i-helmet yengane ukukhusela ukulimala kwimeko apho iingcebiso ze-stroller zingaphezulu.
Joyina inkqubo yoMama kunye nam. Fumana iklasi ye-yoga okanye enye iklasi yokuzibandakanya ebandakanya umntwana kumsebenzi wokuqhuba umsebenzi. Amaklasi kunye nam iiklasi zindlela enhle yokuba omama abatsha badibana kunye nokuhlalisana.
Yiya kudobha. Ukubhukuda kuyimpembelelo ephantsi, umzimba wonke.
Sebenza ekhaya. Sebenzisa i-DVD okanye ujonge kwi-treadmill. Ukuba usebenzise izixhobo ekhaya, kwenza kube lula ukuba ufumane umsebenzi, kwaye ulungelelanise imvula.
Joyina i-gym. Amaninzi amaninzi ngoku anikezela ngononophelo lwabantwana ukuze ukwazi ukuzisa umntwana wakho.
Ukuzivocavoca okunzima kuthinta njani ukubeleka?
Nangona ukukhanya kwiprogram yokuzimelela impilo kuphephile kwaye kuyaphilile, ukuzivocavoca ngamandla kunokukhokelela ekusulelekeni kwentsholongwane kwaye kubangele ukunciphisa ubisi lwebele. Iyakwazi ukutshintsha ingcamango yobisi lwakho lwebele . Ukuzivocavoca okunzima kunokubangela ukuba i-lactic acid iwakhiwe emzimbeni wakho kwaye ufake ubisi lwakho lwebele, ukunika ubisi bakho obumnandi bumnandi. Ukuphefumula kungaguqulela ukunambitheka kobisi lwebele ngenxa yokugubula kwiibele kunokunambitha usawoti. Ezinye iintsana azikhathazeki ngolu tshintsho, kodwa abanye banganqabile ukuba bancelise .
Ukunciphisa ukulahlwa kwesisu emva kokuSebenza:
- Unxantse umntwana wakho okanye ubonise ubisi lwakho lwebele kubantwana bakho ngaphambi kokuba usebenzise.
- Lindela imizuzu engama-90 emva kokuba usebenze ngokunyanisekileyo ngaphambi kokubeka umntwana wakho esifubeni ngoba amazinga e-lactic asele angabamba ubisi lwebele kuze kufike kwiiyure eziyi-1 ½.
- Thatha okanye uhlambe amabele emva kokuzivocavoca kwaye ngaphambi kokuba unyame umntwana wakho ukususa isithukuthezi esikhumbeni sakho.
- Ngaphambi kokuncelisa, ukupompa okanye isandla ukubonisa ubisi oluncinci kwisifuba ngasinye uze usilahle . Emva koko, onika umntwana wakho.
- Ukuba umntwana wakho wenza ubuso xa eqala ukumncelisa kwaye akafuni ukuqhubeka, musa ukumnyanzela. Ukuba umntwana wakho usemdala ngokwaneleyo, linda isikhashana uze uzame kwakhona. Okanye, ukuba unayo, unike umntwana wakho ibhotile kunye nobisi lwebele oluqokelelwe ngaphambili. Nangona kunjalo, ungagcini ukondla umntwana oselula. Iintsana kunye neentsana zincinane zidinga ukutya malunga neeyure ezi-2 ukuya kwezi-3 .
Izibonelelo zokuzivocavoca ngokulinganayo kwamaMama okubeletha
- Iphucula impilo jikelele kunye nentlalo-ntle.
- Ivuselela ukukhululwa kwe-endorphins, loo mi hormone evakalelwa kukuba iyayixosha umntwana, ikhulise indlela ovakalelwa ngayo kwaye inokuvuya.
- Iphakamisa izinga lomzimba wakho weprolactin, ihomoni ejongene nokuveliswa kwemveliso yebele .
- Inika amandla.
- Inceda ekunciphiseni uxinzelelo.
- Yandisa imisipha emzimba kwaye ihlale igqibe.
- Inokukunceda ukukhusela isifo senhliziyo.
- Ingakhokelela ekubuseni ubusuku obubhetele.
- Kanye nokutya okunempilo kunye nokuncelisa , ukuzivocavoca rhoqo kunokukunceda ulahlekelwe ngumzimba wakho wokukhulelwa.
Indlela yokufumana ixesha lokusebenzela
Umama omtsha, inxalenye eyona nzima kunazo zonke ngokuzivocavoca mhlawumbi ifumana ixesha. Kungaba nzima ukugubungela zonke iimfuno zentsapho, ikhaya, kunye nomsebenzi, kwaye ufumane ixesha lokusebenzisa. Unokufuna ukuqesha umntwana okanye wenze amalungiselelo omlingane wakho ukuba ubukele abantwana ukuze ungene emsebenzini. Ekugqibeleni, kufuneka uyenze into onokuyenza kwaye ungakhathazeki ukuba ngaba yinto encinci. Kubalulekile ukukhumbula ukuba nokuba umsebenzi omncinci ungcono kunanoma kukho.
Imithombo:
Ikholeji yase-American College of Obstetricians kunye neGynecologists. Iingxelo zeKomidi No. 650. Umsebenzi wokuzilolonga kunye nokuzilolonga ngexesha lokukhulelwa kunye nexesha lokugqibela. I-Clinical Obstetrics kunye neGynecology. 2015. 126: e135-42
ULarson-Meyer, DE Impact of exercise postpartum kumama kunye nezingane zabo: ukuhlaziywa kweencwadi. Uphando loPhando. 2002. 10 (8), 841-853.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.
Riordan, J., kunye neWambach, K. Ukuncelisa kunye nokuLungiswa koLuntu lweNguqulelo yesine. UJones noBartlett Learning. 2014.