Ukukhulelwa kuwuhambo olumangalisayo olugcwele ukulindela, injabulo, noshintsho. Ngesikhathi sokulungiselela ukufika komntwana wakho, kubaluleke ngokufanayo ukubeka phambili impilo yakho nenjabulo. Indlela elinganiselayo yempilo yomzimba, engokomzwelo, nengokwengqondo iqinisekisa ukuthi uyasijabulela lesi sigaba esikhethekile sempilo ngokugcwele. Nansi inkomba enwetshiwe yokuhlala uphilile futhi ujabulile ngesikhathi sokukhulelwa.
1. Yidla Ukudla Okulinganiselayo Nokunomsoco
Umsoco wakho udlala indima ebalulekile ekusekeleni ukukhula komntwana wakho nasekugcineni amandla akho ephezulu. Ukudla izinhlobonhlobo zokudla okunomsoco kuqinisekisa ukuthi uthola amavithamini namaminerali adingwa umzimba wakho.
Gxila ezakhini ezibalulekile ezifana ne-folic acid, esiza ekuvimbeleni ukukhubazeka kokuzalwa, futhi itholakala kumifino enamaqabunga, okusanhlamvu okuqinisiwe, nama-bhontshisi. I-Iron isekela ukukhiqizwa kwegazi namazinga wamandla, ngakho-ke hlanganisa inyama engenamafutha, udali, nesipinashi ekudleni kwakho. I-Calcium ibalulekile emathanjeni namazinyo omntwana wakho akhulayo, kanti imikhiqizo yobisi, ama-almond, kanye nejusi ye-orange eqinisiwe yimithombo emihle kakhulu.
Ukudla ukudla okuncane, okuvame ukusiza ekulawuleni isicanucanu sasekuseni nokuvimbela ukudla ngokweqile. Ukuhlala unamanzi kubaluleke ngokufanayo—phuza okungenani izingilazi eziyi-8–10 zamanzi nsuku zonke ukuze uthuthukise ukugaya ukudla, uvimbele ukuphelelwa amanzi emzimbeni, futhi usekele amazinga wamanzi e-amniotic.
2. Hlala Uphapheme Ngokomzimba
Ukusebenza komzimba ngesikhathi sokukhulelwa kunezinzuzo eziningi, kusukela ekuthuthukiseni ukujikeleza kwegazi nokuthuthukisa isimo sengqondo kuya ekusizeni ekulawuleni ukukhuluphala. Ukuzivocavoca okuphephile, okungathinti kakhulu njengokuhamba, ukubhukuda, kanye ne-prenatal yoga kunenzuzo ikakhulukazi.
I-Prenatal yoga ingaqinisa imisipha yakho eyinhloko nemisipha ye-pelvic floor, ilungiselele umzimba wakho ukubeletha. Ukuzivocavoca kwe-pelvic floor, njenge-Kegels, kunciphisa ubungozi bokuphuma komchamo futhi kuthuthukise ukululama ngemuva kokubeletha. Lalela njalo umzimba wakho, gwema ukusebenza ngokweqile, futhi uthintane nodokotela wakho ngaphambi kokuqala noma ukuqhubeka nohlelo lokuzivocavoca.
3. Phumula Kakhulu
Ukukhathala kuwuphawu oluvamile, ikakhulukazi ngesikhathi se-trimester yokuqala neyesithathu. Ukubeka phambili ukuphumula nokulala kusiza umzimba wakho ukuba uvuseleleke futhi kukugcina unamandla.
Lala uma kudingeka, noma ngabe imizuzu engu-20–30 kuphela. Isimiso sokulala esingaguquki singakusiza ukuba ulale kalula—lala futhi uvuke ngezikhathi ezifanayo nsuku zonke. Thenga umcamelo wokukhulelwa ukuze usekele isisu sakho futhi unciphise ukucindezela emhlane wakho nasemaceleni akho. Nge-trimester yesibili, kuyanconywa ukulala ohlangothini lwakho lwesobunxele, njengoba kuthuthukisa ukugeleza kwegazi kumntwana wakho futhi kunciphise ukucindezela ezithweni zakho.
4. Lawula Ukucindezeleka Nemizwa
Ukukhulelwa kungaletha inhlanganisela yemizwa, kuhlanganise injabulo, ukujabula, nokukhathazeka. Ukulawula impilo yakho yengqondo kubalulekile empilweni yakho nasekwakhweni komntwana wakho.
Ukuzijwayeza ukuba khona ngokusebenzisa ukuzindla noma ukuzivocavoca ukuphefumula okujulile kungasiza ekuthuliseni ingqondo yakho. Ukubhala idayari kungenye indlela yokucubungula imizwa nokucabanga ngohambo lwakho. Ukwabelana ngemicabango yakho nomlingani, umngane, noma iqembu lokusekela kungahlinzeka ukukhululeka okubalulekile ngokomzwelo. Uma uzizwa ukhungathekile, cabanga ukukhuluma nomeluleki ukuze ulawule imizwa yakho.
5. Ukuhlolwa Kwangaphambi Kokubeletha Okuvamile
Ukuvakashela udokotela wakho njalo kubalulekile ekuqapheni impilo yakho nokukhula komntwana wakho. Lezi zikhathi zisiza ekutholeni nasekulungiseni izinkinga ezingase zibe khona kusenesikhathi.
Yiba khona kuzo zonke izikhathi zokuhlolwa ezinconyiwe futhi uhlale unolwazi mayelana nokuhlolwa okufana nama-ultrasound nokuhlolwa kwegazi. Sebenzisa lezi zivakasho ukubuza imibuzo mayelana nezimpawu, ukulungiswa kwendlela yokuphila, nezinhlelo zokubeletha. Ukuxhumana okukhululekile nodokotela wakho kuqinisekisa ukuthi unolwazi futhi uqiniseka kulo lonke uhambo lwakho lokukhulelwa.
6. Gwema Izinto Eziyingozi
Ukuvikela umntwana wakho ezintweni eziyingozi kubalulekile ngesikhathi sokukhulelwa. Yeka ukubhema futhi ugweme utshwala, njengoba zombili zingandisa ubungozi bezinkinga ezifana nesisindo esiphansi sokuzalwa nokubambezeleka ekukhuleni.
Nciphisa ukuphuza i-caffeine ku-200 mg ngosuku, okulingana nenkomishi eyodwa ye-coffee engu-12-ounce. Qaphela ukudla okunobungozi bokungcola, njengezinhlanzi zasolwandle eziluhlaza noma ezingaphekwe ngokwanele, inyama ecutshunguliwe, nemikhiqizo yobisi engenziwe i-pasteurized. Namathela ezintweni eziphephile, eziphekwe kahle ukuze unciphise ubungozi bezifo ezitholakala ekudleni.
7. Phuza Amavithamini Angaphambi Kokubeletha
Ngisho nangokudla okulinganiselayo, amavithamini angaphambi kokubeletha abalulekile ukuze uqinisekise ukuthi wena nomntwana wakho nithola zonke izakhi ezidingekayo. Sesha amavithamini aqukethe i-folic acid, i-iron, i-calcium, ne-DHA, futhi uwaphuze njalo. Ukubeka isikhumbuzo sansuku zonke kungakusiza ukuba ugcine lesi simiso kulo lonke uhambo lwakho lokukhulelwa.
8. Zithambise
Ukukhulelwa yisikhathi sokugubha umzimba wakho namandla awo amangalisayo okukhulisa impilo. Ukuthatha isikhathi sokuzithambisa kungathuthukisa isimo sakho sengqondo nempilo yonke.
Bhuka i-massage yangaphambi kokubeletha ukuze unciphise ukungezwani futhi uthuthukise ukujikeleza kwegazi. Geza emanzini afudumele (kodwa angashisi) anamafutha athambisayo noma usawoti wokugeza ukuze uphumuzeke imisipha yakho. Ziphathe okuthile okukhethekile, kungaba isembatho esithokomele sokukhulelwa, incwadi entsha, noma isikhathi sokujabulela into oyithandayo. Ukugubha izigaba ezincane, njengokuzwa ukushaya kwenhliziyo yomntwana wakho noma ukuzwa ukukhahlela kwakhe kokuqala, nakho kungakhuphula umoya wakho.
9. Zifundise Ngokukhulelwa Nokubeletha
Ukuqonda okumele ukulindele ngesikhathi sokukhulelwa nokubeletha kungasiza ekunciphiseni ukukhathazeka nasekwakheni ukuzethemba. Ukufunda izincwadi ezinokwethenjelwa noma ukuya emakilasini angaphambi kokubeletha kunikeza imininingwane ebalulekile ngezindlela zokubeletha, ukuncelisa ibele, nokunakekelwa komntwana osanda kuzalwa.
Ukwakha uhlelo lokubeletha kungenye indlela yokulungiselela ukubeletha. Chaza izintandokazi zakho zokuphatha ubuhlungu, ukwesekwa ekubeletheni, nokunakekelwa ngemuva kokubeletha, kodwa hlala uvumelana nezimo ezingalindelekile.
10. Yakha Inethiwekhi Yokusekela
Ukuba nohlelo oluqinile lokusekela kungenza ukukhulelwa kujabulise kakhudlwana futhi kube lula. Yabelana ngohambo lwakho nomlingani wakho ngokubahlanganisa ezikhathini, ekuhleleni umntwana, nasekuxoxeni ngezinhloso zokuba abazali.
Ukujoyina amaqembu angaphambi kokubeletha noma imiphakathi eku-inthanethi kukuxhuma nabanye omama abakhulelwe abangakunikeza iseluleko, isikhuthazo, nobumbano. Ungangabazi ukucela usizo emndenini noma kubangani ngemisebenzi yasendlini, imisebenzi encane, noma ukusekelwa ngokomzwelo lapho kudingeka.
11. Hlala Unamanzi
Ukuba namanzi ngokwanele kubalulekile empilweni yakho nasekwakhweni komntwana wakho. Ukuphuza amanzi anele kusekela amazinga amanzi e-amniotic aphilile, kuthuthukisa ukujikeleza kwegazi, futhi kuvimbela izinkinga ezihlobene nokuphelelwa amanzi emzimbeni njengokuba nekhanda elibuhlungu noma isiyezi.
Yenza ukuphuza amanzi kujabulise ngokungeza izithelo emanzini akho njengolamula, ukhukhamba, noma amajikijolo. Qhapha ukuphuza kwakho, ikakhulukazi ezinsukwini ezishisayo noma ngemuva kokuzivocavoca, ukuze uqinisekise ukuthi uphuza anele.
12. Vikela Isikhumba Sakho
Izinguquko zamahomoni ngesikhathi sokukhulelwa zingaholela ezinkingeni zesikhumba ezifana nokoma, imigqa yokwelula, noma ukwanda kokuzwela elangeni. Ukunakekela isikhumba sakho kungathuthukisa ukuzethemba kwakho nokunethezeka.
Thambisa nsuku zonke ngama-cream noma amafutha aklanyelwe imigqa yokwelula, ugxile esiswini sakho, ezinqeni zakho, nasemathangeni akho. Sebenzisa i-sunscreen ene-SPF ephezulu ukuze uvikeleke ekushiseni kwelanga nasemabala amnyama abangelwa i-melasma. Khetha imikhiqizo yokunakekelwa kwesikhumba ethambile, ephephile ngesikhathi sokukhulelwa engenazo izinto eziyingozi njenge-retinoids noma i-salicylic acid.
13. Gubha Uhambo Lwakho
Ukukhulelwa yisikhathi esiyingqayizivele nesisheshayo empilweni yakho, ngakho-ke thatha izikhathi zokukwamukela nokukugubha. Bhala izigaba ezibalulekile ngokugcina idayari yokukhulelwa noma ukuthatha izithombe zamasonto onke ukuze ubambe isisu sakho esikhulayo. Hlela i-baby shower ukuze wabelane ngenjabulo nabathandekayo futhi wakhe izinkumbulo ezihlala njalo. Zazise izikhathi ezincane, njengokuzwa ukunyakaza kokuqala komntwana wakho noma ukubuka i-ultrasound yakhe, njengoba zenza uhambo luphiliseke.
Isiphetho
Ukuhlala uphilile futhi ujabulile ngesikhathi sokukhulelwa kuhlanganisa ukunakekela umzimba wakho, ingqondo, nomoya. Ngokugxila kumsoco ofanele, ukuzivocavoca okuvamile, impilo engokomzwelo, nokunakekelwa ngaphambi kokubeletha, ungakha indawo enhle kuwe nomntwana wakho. Gubha isigaba ngasinye esibalulekile, thembela kunethiwekhi yakho yokusekela, futhi khumbula ukubeka phambili ukuzinakekela. Ukukhulelwa yisikhathi sokukhula nokuguqulwa—yamukele ngenjabulo nangokuzethemba njengoba ulungiselela ukwamukela omncane wakho emhlabeni.
Imibuzo Ebuzwa Njalo
1. Kufanele ngikhuluphale kangakanani ngesikhathi sokukhulelwa?
Ukukhuluphala kuyahlukahluka kuye ngesisindo sakho sangaphambi kokukhulelwa nempilo. Ngokwesilinganiso, abesifazane abaningi bakhuluphala phakathi kwama-pounds angu-25–35. Thintana nodokotela wakho ukuze uthole izincomo ezenziwe ngendlela yakho.
2. Ngingaqhubeka nokuzivocavoca ngesikhathi ngikhulelwe?
Yebo, inqobo nje uma udokotela wakho evuma. Imisebenzi engathinti kakhulu njengokuhamba, ukubhukuda, kanye ne-prenatal yoga iphephile futhi inenzuzo kwabesifazane abaningi abakhulelwe.
3. Ngikwazi kanjani ukulawula isicanucanu sasekuseni?
Yidla ukudla okuncane, okuvame ukudla, hlala unamanzi, futhi ugcine ukudla okulula njengama-crackers noma itiye lejinja kuseduze. Gwema iphunga elinamandla nokudla okubangela isicanucanu.
4. Kuphephile yini ukuhamba ngesikhathi ukhulelwe?
Ukuhamba ngokuvamile kuphephile ngesikhathi se-trimester yesibili, kodwa hlala uthintana nodokotela wakho ngaphambili. Hlala unamanzi futhi unyakaze ngezikhathi ezithile ukuze uthuthukise ukujikeleza kwegazi ngesikhathi sohambo olude.
5. Kufanele ngiqale nini ukuphuza amavithamini angaphambi kokubeletha?
Qala ukuphuza amavithamini angaphambi kokubeletha ngokushesha nje lapho uthola ukuthi ukhulelwe, noma kusenesikhathi uma uhlela ukukhulelwa. Ahlinzeka ngezinto ezibalulekile zokukhula komntwana wakho.
