Ukuhlala usebenza ngesikhathi ukhulelwe kunganikeza izinzuzo kuwena nasosana lwakho. Ukujima okuvamile kungathuthukisa impilo engokwenyama nengqondo, kulungiselele umzimba wakho ukubeletha, futhi kusekele ukululama ngemuva kokubeletha. Ngenkathi kudingeka ukuqapha okuthile, abesifazane abaningi bangajabulela ukujima okuphephile nokusebenzayo phakathi nokukhulelwa kwabo. Nansi inkomba yokukusiza uqhube kahle ukujima ngesikhathi ukhulelwe, okuhlanganisa izinzuzo, ukujima okuphephile, namathiphu okuhlala usebenza.
Kungani Ukujima Kubalulekile Ngesikhathi Sokukhulelwa
Ukujima kunikeza izinzuzo eziningi kwabesifazane abakhulelwe, okunomthelela ekukhulelweni okunempilo kanye nemiphumela yokubeletha engcono. Nasi isizathu esenza ukuhlala usebenza kubaluleke:
1. Kuthuthukisa Impilo Engokwenyama
Ukujima okuvamile kungasiza ekunciphiseni ukungakhululeki okuhlobene nokukhulelwa okufana nobuhlungu beqolo, ukuqumba, nokuvuvukala. Kuqinisa futhi imisipha futhi kuthuthukise ukuhamba kwegazi, okunganciphisa ingozi ye-varicose veins nokuqina kwemilenze.
2. Kusekela Impilo Engokwengqondo
Ukukhulelwa kungahambisana nokushintshashintsha kwemizwelo, futhi ukujima kuyindlela engokwemvelo yokuthuthukisa isimo sakho somoya. Umsebenzi ongokwenyama ukhipha i-endorphins, okunganciphisa ingcindezi, ukukhathazeka, nezimpawu zokucindezeleka.
3. Kusiza Ukulawula Ukukhuluphala Kwesisindo
Ukuzuza isisindo esinempilo ngesikhathi ukhulelwe kubalulekile, futhi ukujima kungakusiza uhlale ngaphakathi kwemingcele enconyiwe ngokushisa ama-calories engeziwe nokugcina ithoni yemisipha.
4. Ulungiselela Umzimba Ukubeletha Nokuzala
Ukuqinisa imisipha yakho nokuthuthukisa amandla akho ngokujima kungenza ukubeletha kube lula futhi kunciphise ukukhathala ngokwenyama. Ukujima okugxile emsipheni omkhulu nasendaweni yangasese, ikakhulukazi, kungathuthukisa ikhono lomzimba wakho lokubhekana nokubeletha.
5. Kunciphisa Ingozi Yezinkinga Zokukhulelwa
Ukujima kunganciphisa ingozi ye-gestational diabetes, i-preeclampsia, nezinye izinkinga. Kungathuthukisa futhi nokulala kangcono, okubalulekile empilweni jikelele.
6. Kusiza Ukululama Ngemuva Kokubeletha
Abesifazane abajimayo ngesikhathi bekhulelwe bavame ukululama ngokushesha ngemuva kokubeletha, ngamandla emisipha athuthukisiwe namazinga amandla.
Ukujima Okuphephile Ngesikhathi Sokukhulelwa
Akukhona konke ukujima okufanele ngesikhathi ukhulelwe, kodwa imisebenzi eminingi iphephile futhi iyazuzisa. Hlala njalo uxhumana nomhlinzeki wakho wezempilo ngaphambi kokuqala noma ukuqhubeka nohlelo lokujima, ikakhulukazi uma unezimo zezokwelapha noma izinkinga zokukhulelwa.
1. Ukuhamba
Ukuhamba kungukujima okungathwasi kakhulu okufanelekile kuwo wonke amazinga okuqina. Kuthuthukisa impilo yenhliziyo nemithambo yegazi, kuqinise imisipha yemilenze, futhi kulula ukukufaka ohlelweni lwakho lwansuku zonke.
2. Ukubhukuda kanye Nama-Water Aerobics
Ukujima okusekelwe emanzini kunciphisa ingcindezi emalungeni akho futhi kusekele isisu sakho esikhulayo, okwenza kube kuhle kakhulu ngesikhathi sokukhulelwa. Ukubhukuda kungathuthukisa ukuqina jikelele futhi kunciphise ukuvuvukala nobuhlungu beqolo.
3. I-Prenatal Yoga
I-Prenatal yoga igxile ekweluleni ngobumnene, ukujima kokuphefumula, kanye namasu okuphumula. Kusiza ukuthuthukisa ukuguquguquka, ibhalansi, namandla omzimba, ngenkathi kunciphisa ingcindezi nokukhathazeka.
4. I-Stationary Cycling
Ukugibela ibhayisikili elingahambi kuyindlela ephephile, engathwasi kakhulu yokugcina ukuqina kwenhliziyo nemithambo yegazi ngaphandle kwengozi yokuwa.
5. Ukujima Kwemisipha
Ukuphakamisa izinsimbi ezingasindi ukuya kwezingeziningi kungaqinisa imisipha futhi kuthuthukise ukuma komzimba. Gxila ekujimeni okugxile ezingalweni, emilenzeni, nasemhlane ngenkathi ugwema izinsimbi ezisindayo nokunyakaza okuthwasi kakhulu.
6. Ama-Aerobics Angathwasi Kakhulu
Amakilasi ama-aerobic aklanyelwe ukukhulelwa anikeza indlela ephephile yokuthuthukisa impilo yenhliziyo nokuthuthukisa ukukhuthazela. Bheka amakilasi aholwa abaqeqeshi be-prenatal fitness abaqinisekisiwe.
7. Ukujima Kwe-Kegel
Ama-Kegel aqinisa imisipha yendawo yangasese, esekela isinye, isibeletho, namathumbu. Ukujima okujwayelekile kwe-Kegel kungathuthukisa ukulawula umchamo futhi kunciphise ingozi yezinkinga zendawo yangasese ngemuva kokubeletha.
8. Ukwelula
Ukujima okuncane kokwelula kungaqeda ukungezwani, kuthuthukise ukuguquguquka, futhi kusize ekuvimbeleni ukuqina kwemisipha.
Ukujima Okumele Kugwenywe Ngesikhathi Sokukhulelwa
Eminye imisebenzi inezingozi kuwena nasosana lwakho futhi kufanele igwenywe ngesikhathi ukhulelwe:
- Ezemidlalo ezithwasi kakhulu njenge-basketball, isoka, noma i-hockey
- Imisebenzi enengozi enkulu yokuwa, njenge-skiing, ukugibela ihhashi, noma ukugibela ibhayisikili ngaphandle
- Ukujima okubandakanya ukulala ubheke emhlane ngemuva kwe-trimester yokuqala, ngoba lokhu kungavimbela ukuhamba kwegazi
- Ukudoba ngaphansi kwamanzi, okungabangela izinkinga zokuncipha kwengcindezi osana lwakho
- I-hot yoga noma okunye ukujima ezindaweni ezishisa kakhulu okungaholela ekushiseni ngokweqile
- Ukuphakamisa izinsimbi ezisindayo noma ukujima okunamandla okucindezela indawo yesisu
Amathiphu Okujima Ngokuphephile Ngesikhathi Sokukhulelwa
Ukuze ukhulise izinzuzo zokujima ngenkathi unciphisa izingozi, landela lawa mathiphu okuphepha:
1. Xhumana Nomhlinzeki Wakho Wezempilo
Ngaphambi kokuqala noma ukuguqula uhlelo lwakho lokujima, khuluma nodokotela wakho noma umbelethisi, ikakhulukazi uma unezinkinga ezithile njengomfutho wegazi ophezulu noma umlando wokubeletha ngaphambi kwesikhathi.
2. Hlala Unamanzi Ananele Emzimbeni
Phuza amanzi anele ngaphambi, ngesikhathi, nangemva kokujima ukuze ugweme ukuphelelwa amanzi emzimbeni, okungandisa ingozi yokushisa ngokweqile nokuqina kwesibeletho ngaphambi kwesikhathi.
3. Lalela Umzimba Wakho
Naka indlela ozizwa ngayo ngesikhathi ujima. Uma uzwa ubuhlungu, isiyezi, ukuphefumula kanzima, noma yiziphi izimpawu ezingajwayelekile, yeka ngokushesha bese ubonana nodokotela wakho.
4. Gwema Ukujima Ngokweqile
Jima ngamandla aphakathi. Umthetho omuhle "ukuhlolwa kokukhuluma": kufanele ukwazi ukuqhubeka nengxoxo ngaphandle kokuphefumula kanzima.
5. Gqoka Izingubo Ezinethezekile
Khetha izingubo ezixegayo, eziphefumulayo kanye ne-sports bra esekelayo. Izicathulo ezifanele nazo zibalulekile ukuze zinikeze ukuzinza futhi zinciphise ingozi yokulimala.
6. Ukufudumeza Nokuphela
Qala iseshini ngayinye ngokufudumeza ukuze ulungiselele umzimba wakho futhi unciphise ingozi yokulimala. Qeda ngokwelula ngobumnene ukuze uphumule imisipha yakho futhi uthuthukise ukuguquguquka.
7. Guqula Ukunyakaza Njengoba Kudingeka
Njengoba ukukhulelwa kwakho kuqhubeka, ungase udinge ukulungisa okunye ukujima ukuze kulingane isisu sakho esikhulayo kanye nokushintshashintsha kwebhalansi.
8. Gwema Ukushisa Ngokweqile
Jima endaweni epholile, enomoya omuhle futhi ugweme ukujima okunamandla kakhulu ezimeni ezishisayo noma ezinomswakama.
Izimpawu Zokuyeka Ukujima
Ngenkathi ukujima kuphephile ngesikhathi ukhulelwe, kubalulekile ukwazi ukuthi nini ukuyeka nokufuna usizo lwezokwelapha. Xhumana nomhlinzeki wakho wezempilo uma uzwa:
- Ukopha esithweni sangasese noma ukuvuza kwamanzi
- Isiyezi noma ukulahlekelwa umuzwa
- Ukuphefumula kanzima ngaphambi kokuqala ukujima
- Ubuhlungu besifuba
- Ukuqina kwesibeletho okuqhubekayo
- Ubuhlungu obukhulu besisu noma bendawo yangasese
- Ukuncipha kokunyakaza kosana
Ukudala Uhlelo Lokujima Ngesikhathi Sokukhulelwa
Uhlelo oluhle lokujima ngesikhathi sokukhulelwa kufanele lufake inhlanganisela yokujima kwenhliziyo nemithambo yegazi, amandla, nokuguquguquka. Bhekana nemizuzu engu-150 yokujima okuphakathi isonto ngalinye, okusatshalaliswe ezinsukwini ezimbalwa. Hlukanisa ukujima kube izikhathi ezimfushane uma kudingeka futhi ulungise njengoba ukukhulelwa kwakho kuqhubeka.
Nalu uhlelo oluyisibonelo:
- UMsombuluko: Ukuhamba kwemizuzu engu-30 + imizuzu engu-10 yokwelula
- ULwesibili: Ikilasi le-prenatal yoga
- ULwesithathu: Ukugibela ibhayisikili elingahambi imizuzu engu-20 + ukujima kwe-Kegel
- ULwesine: Ukujima kwemisipha (izinsimbi ezingasindi)
- ULwesihlanu: Ukuhamba kwemizuzu engu-30
- UMgqibelo: Ukubhukuda noma ama-water aerobics
- ISonto: Ukuphumula noma ukwelula ngobumnene
Izinzuzo Zosana Lwakho
Ukujima akuzuzisi wena nje—kusekela nentuthuko yosana lwakho. Ucwaningo luphakamisa ukuthi umsebenzi ongokwenyama ovamile ngesikhathi ukhulelwe unga:
- Kuthuthukise isisindo sokuzalwa esinempilo
- Kunciphise ingozi ye-gestational diabetes ne-preeclampsia
- Kuthuthukise ukusebenza kwe-placenta nokuhamba kwegazi
- Kusekele intuthuko yengqondo yosana lwakho kanye nempilo yenhliziyo nemithambo yegazi
Isiphetho
Ukujima ngesikhathi sokukhulelwa kuyithuluzi elinamandla lokuthuthukisa impilo engokwenyama, inhlalakahle engokomzwelo, kanye nokubeletha okungenazinkinga. Ngokukhetha imisebenzi ephephile, ukulalela umzimba wakho, nokuxhumana nomhlinzeki wakho wezempilo, ungajabulela izinzuzo eziningi zokuhlala usebenza. Noma ngabe ukhetha ukuhamba, ukubhukuda, i-yoga, noma ukujima kwemisipha, ukuthola ibhalansi efanele yokujima kungakusiza uzizwe kahle kakhulu phakathi nokukhulelwa kwakho futhi kukulungiselele uhambo olujabulisayo oluzayo.
Imibuzo Ebuzwa Njalo
Kuphephile yini ukuqala ukujima uma ngangigeyenzi umsebenzi ngaphambi kokukhulelwa?
Yebo, kodwa qala kancane ngemisebenzi engathwasi kakhulu njengokuhamba noma i-prenatal yoga. Xhumana nomhlinzeki wakho wezempilo ukuze uthole isiqondiso sokwakha uhlelo olukahle.
Ingabe ukujima kungadala ukuphuphuma kwesisu?
Cha, ukujima okulinganiselayo akuhlobene nokuphuphuma kwesisu. Empeleni, kukhuthazwa kubo bonke abakhulelwe, njengoba kusekela impilo jikelele.
Kufanele ngijime kangakanani ngesikhathi ngikhulelwe?
Bhekana nemizuzu engu-150 yokujima okuphakathi isonto ngalinye, okusatshalaliswe ezinsukwini ezimbalwa. Lungisa ukuqina nesikhathi kusekelwe ezingeni lakho lokukhululeka.
Kufanele ngikugweme nini ukujima ngesikhathi ngikhulelwe?
Gwema ukujima uma unezinkinga ezithile, njenge-placenta previa, ukunganele kwe-cervical, noma ukukhulelwa okunengozi enkulu. Hlala njalo uxhumana nodokotela wakho ukuze uthole iseluleko esifanele.
Ngingaqhubeka yini nohlelo lwami lokujima ngaphambi kokukhulelwa?
Ezimweni eziningi, yebo, ngokuguqulwa. Gwema imisebenzi ethwasi kakhulu, ukujima okucindezela isisu sakho, noma ukunyakaza okungaphazamisa ibhalansi.
