Ukukhulelwa kuwuhambo olushintsha impilo, olugcwele injabulo nethemba, kodwa futhi kuyisikhathi sokushintsha okukhulu komzimba nangokomzwelo. Okuningi kwalokhu kushintsha kuletha ukungakhululeki okungasukela kokuncane kuye kokunzima kakhulu. Ukuqonda izimbangela zokungakhululeki okujwayelekile kokukhulelwa nokufunda izindlela ezingokoqobo zokukudambisa kungakusiza ukuba ujabulele ukukhulelwa okukhululekile nokungenalo ukucindezeleka. Nansi inkomba eningiliziwe yokuthi ungakuphatha kanjani futhi udambise okunye kokungakhululeki kokukhulelwa okujwayelekile.
Isicanucanu Sakuseni
Isicanucanu sakuseni, esibonakala ngokuba nesicanucanu nokuhlanza, singenye yezimpawu ezivame kakhulu zokukhulelwa, ikakhulukazi phakathi nengxenye yokuqala yokukhulelwa. Kubangelwa ukushintsha kwamahomoni, ikakhulukazi ukwanda kwamazinga e-hCG (human chorionic gonadotropin) kanye ne-estrogen.
Ungakuphatha Kanjani:
- Yidla ukudla okuncane, okuvamise ukudla ukuze ugweme isisu esingenalutho, okungase kubhebhethekise isicanucanu. Khetha ukudla okungenayo iphunga, okulula ukukugaya njengama-crackers, isinkwa esinosi, noma ubhanana.
- Hlala unamanzi emzimbeni ngokuphuza amanzi, itiye lejinja, noma iziphuzo ezinama-electrolyte. Uma amanzi ampofu ebanga isicanucanu, engeza ucezu lukalamula noma ukhukhamba ukuze anikeze ukunambitheka.
- Thola futhi ugweme izinto ezibangela isicanucanu, njengamaphunga athile noma ukudla, okubhebhethekisa izimpawu zakho.
- Ijinja iyikhambi lemvelo lesicanucanu; zama ama-chews e-jinja, amaphilisi, noma itiye.
- Uma isicanucanu sakho sakuseni sibi kakhulu, bonana nodokotela wakho mayelana nemithi ephephile yokulwa nesicanucanu njenge-vitamin B6 noma ama-antihistamine.
Ukukhathala
Ukukhathala kuyisifo esijwayelekile sokukhulelwa, ikakhulukazi ezingxenyeni zokuqala nezesithathu zokukhulelwa. Umzimba wakho usebenza kanzima ukuze usize ukuthuthuka komntwana wakho, okungakwenza uzizwe ukhathele kakhulu.
Ungawandisa Kanjani Amandla Akho:
- Lalela umzimba wakho futhi ubeke phambili ukuphumula. Uma uzizwa ukhathele, thatha izihlwathi ezincane noma ulale ngaphambi kwesikhathi.
- Faka ukudla okwandisa amandla njengokudla okusanhlamvu okuphelele, amaprotheni anamafutha amancane, nezithelo ekudleni kwakho. Ukudla okune-iron, njengesipinashi nenyama ebomvu, kungasiza ukuvimbela ukukhathala okuhlobene nokushoda kwegazi.
- Hlanganyela emisebenzini engathinti kakhulu njengokuhamba noma i-yoga yangaphambi kokubeletha ukuze uthuthukise ukujikeleza kwegazi futhi ukhulule ama-endorphin akwenza uzizwe kahle.
- Hlala unamanzi emzimbeni ukuze ugweme ukukhathala okubangelwa ukushoda kwamanzi.
- Gwema ukuzibophezelela kakhulu emisebenzini noma emithwalweni yemfanelo futhi ubeke imigomo engokoqobo yosuku lwakho.
Ubuhlungu Emhlane
Njengoba ukukhulelwa kwakho kuqhubeka futhi isisu sakho sikhula, isikhungo sakho samandla siyashintsha, sibeka ubunzima obengeziwe emhlane wakho. Ukushintsha kwamahomoni nakho kukhulula amalungu akho, okwenza ubuhlungu bukhule.
Ungabudambisa Kanjani Ubuhlungu Emhlane:
- Gcina ukuma okuhle ngokuma uqonde futhi ugcine amahlombe akho emuva. Sebenzisa isihlalo esinesekelo esiseka umhlane lapho uhlezi isikhathi eside.
- Faka izivivinyo ezingathinti kakhulu njengokuphakamisa izinqe, ukubhukuda, noma i-yoga yangaphambi kokubeletha ukuze uqinise imisipha yakho esiswini nasemhlane.
- Gqoka izicathulo ezisekelayo futhi ugweme izicathulo ezinemilenze emide, ezingabhebhethekisa ubuhlungu emhlane.
- Sebenzisa i-heating pad noma i-compress efudumele ukuze udambise ukuqina kwemisipha.
- Ibhande lokweseka lokukhulelwa lingasiza ukusabalalisa isisindo sesisu sakho esikhulayo futhi lidambise ingcindezi emhlane wakho ophansi.
Isilungulela
Isilungulela sivamile ekukhulelwe ngenxa yokushintsha kwamahomoni akhulula umgoqo wokudla nokucindezela okuvela esibelethweni esikhulayo.
Ungasiphatha Kanjani Isilungulela:
- Yidla ukudla okuncane, okujwayele ukudla esikhundleni sokudla okukhulu okuthathu ukuze ugweme ukugcwala kwesisu sakho.
- Gwema ukudla okubangela isilungulela njengokudla okubabayo, okunomuncu, noma okunamafutha amaningi.
- Hlala uqonde ngemuva kokudla ukuze usize amandla adonsela phansi agcine ama-acid esiswini lapho kufanele abe khona.
- Faka ukudla okudambisayo njengeyogathi noma ubisi ukuze unciphise ukuzwa ukusha.
- Uma isilungulela siqhubeka, bonana nomhlinzeki wakho wezempilo mayelana nezinketho eziphephile zama-antacid.
Izinyawo Namaqakala Avuvukele
Ukuvuvukala ezinyaweni nasemaqakaleni, noma i-edema, kuvamile ngesikhathi sokukhulelwa, ikakhulukazi ezigabeni zakamuva. Kubangelwa ukwanda kokugcinwa kwamanzi nokucindezela emithanjeni yegazi.
Ungakunciphisa Kanjani Ukuvuvukala:
- Phakamisa izinyawo zakho noma nini lapho kungenzeka ukuze uthuthukise ukujikeleza kwegazi futhi unciphise ukunqwabelana kwamanzi.
- Hlala unamanzi emzimbeni, ngoba ukuphuza amanzi kusiza ukukhipha usawoti oweqile futhi kunciphise ukuvuvukala.
- Gqoka izicathulo ezikhululekile, ezisekelayo futhi ucabangele amasokisi acindezelayo ukuze uthole ukudamba okwengeziwe.
- Gwema ukuma noma ukuhlala isikhathi eside ngaphandle kokunyakaza. Thatha amakhefu ukuze welule noma uhambe.
- Nciphisa ukudla kwakho kokudla okunoshukela, ngoba usawoti oweqile ungasiza ekugcineni amanzi emzimbeni.
Imikhaza Emilenzeni
Imikhaza emilenzeni, ikakhulukazi ebusuku, iyisifo esivame futhi esivame ukuba buhlungu sokukhulelwa. Ingase ibangelwe ukushintsha kokujikeleza kwegazi, ukukhuluphala, noma ukushoda kwezakhamzimba.
Ungayidambisa Kanjani Imikhaza Emilenzeni:
- Yelula imisipha yakho emithanjeni ngaphambi kokulala nangemuva kwezikhathi ezide zokuhlala noma zokuma ukuze unciphise ukuqina kwemisipha.
- Hlala unamanzi emzimbeni usuku lonke, ngoba ukushoda kwamanzi kungasiza ekukhazeni.
- Qinisekisa ukuthi uthola i-magnesium ne-calcium ngokwanele ngokufaka ukudla okunjengamagqabi aluhlaza, amantongomane, imbewu, nobisi ekudleni kwakho.
- Hlikihla indawo ethintekile kancane ukuze ukhulule imisipha futhi udambise ukukhaza.
Ukuqunjelwa
Amahormoni okukhulelwa anciphisa ukugaya ukudla, futhi isibeletho esikhulayo singabeka ingcindezi emathunjini, okuholela ekuqunjelweni.
Ungakuvimbela Kanjani Futhi Ukuphathe Kanjani Ukuqunjelwa:
- Khulisa ukudla kwakho kwefayibha ngokudla okusanhlamvu okuphelele, izithelo, imifino, nemidumba.
- Phuza amanzi amaningi usuku lonke ukuze ugcine isistimu yakho yokugaya ukudla isebenza.
- Hlala usebenza ngokuzivocavoca okungathinti kakhulu njengokuhamba, okungase kuvuse ukunyakaza kwamathumbu.
- Ungawushiyi umuzwa wokuchama, ngoba ukubambezela kungabhebhethekisa ukuqunjelwa.
Ukuphefumula Ngokunzima
Njengoba isibeletho sakho sikhula, singacindezela i-diaphragm yakho, okwenza kube nzima ukuthatha umoya ojulile. Lokhu kuvamile ikakhulukazi engxenyeni yesithathu yokukhulelwa.
Ungakuthuthukisa Kanjani Ukuphefumula:
- Zijwayeze ukuma okuhle ngokuhlala nokuqina umhlane wakho ukuze unikeze amaphaphu akho indawo eyengeziwe yokwanda.
- Lala nesiqu sakho esiphezulu siphakanyisiwe ngokuzisekela ngamapilo.
- Thatha amakhefu futhi ugweme ukuzikhandla kakhulu ngesikhathi semisebenzi.
- Zijwayeze izivivinyo zokuphefumula okujulile ukuze uthuthukise ukujikeleza komoya-mpilo futhi unciphise ukuphefumula ngokunzima.
Izimpawu Zokuqhekeka Kwesikhumba Nesikhumba Esibabayo
Njengoba isikhumba sakho seluleka ukuze silungiselele isisu sakho esikhulayo, ungase uzwe ukubabaza noma uhlangabezane nezimpawu zokuqhekeka kwesikhumba.
Ungasithobisa Kanjani Isikhumba Sakho:
- Gcina isikhumba sakho sinamanzi ngokufaka izinto zokuswakama noma amafutha aqukethe ibhotela le-cocoa, ibhotela le-shea, noma i-vitamin E.
- Phuza amanzi amaningi ukuze ugcine ukunwebeka kwesikhumba kusuka ngaphakathi.
- Gwema ukugeza ngamanzi ashisayo noma ukubhafa, ngoba amanzi ashisayo angase omise isikhumba sakho futhi abhebhethekise ukubabaza.
- Gqoka izingubo ezixegayo, ezingangeni moya ukuze unciphise ukucasuka.
Ukuchama Ngokuphindaphindiwe
Ukwanda kokujikeleza kwegazi ezinso kanye nesibeletho esikhulayo esicindezela esinyeni kungabangela ukuya okujwayelekile endlini encane.
Ungakuphatha Kanjani:
- Hlela izikhathi zokuvakashela indlu encane osukwini lwakho ukuze ugweme ukungakhululeki okuvela esinyeni esigcwele.
- Phuza iningi lamanzi akho ngaphambi kwesikhathi sosuku ukuze unciphise ukuya endlini encane ebusuku.
- Tshekisa phambili kancane lapho uchama ukuze ukhule isinyeni sakho ngokuphelele.
Ukushintsha Kwemizwa
Amahormoni okukhulelwa angaba nomthelela omkhulu emizweni yakho, okuholela ekushintshashintsheni kwemizwa, ukukhathazeka, noma imizwa yokudabuka.
Ungayigcina Kanjani Imizwa Yakho Ilingana:
- Zijwayeze amasu okuqaphela njengokuzindla noma ukuphefumula okujulile ukuze uthuthukise ingqondo yakho.
- Hlala uxhumana nabathandekayo bakho futhi wabelane ngemizwa yakho nabangane noma umndeni omethembayo.
- Joyina iqembu lokweseka langaphambi kokubeletha ukuze uxhumane nabanye omama abakhulelwe futhi wabelane ngolwazi.
- Hlanganyela emisebenzini oyithandayo, kungaba ukufunda, ukudala, noma ukuhamba emvelweni.
- Uma imizwa yokudabuka noma ukukhathazeka iqhubeka, bonana nodokotela wezengqondo noma umeluleki.
Isiphetho
Ukungakhululeki kokukhulelwa kuyingxenye yemvelo yalolu hambo olushintshayo, kodwa ngamasu afanele, ungadambisa okuningi kwalokhu kunzima futhi ugxile enjabulweni yokulungiselela umntwana wakho. Beka phambili ukuzinakekela, lalela umzimba wakho, futhi unganqikazi ukufuna usizo kumhlinzeki wakho wezempilo uma noma yikuphi ukungakhululeki kuba kubi kakhulu noma kungalawuleki. Ngokuthatha izinyathelo ezisebenzayo zokulungisa lezi zinkinga ezivamile, ungakha isipiliyoni sokukhulelwa esikhululekile nesijabulisayo.
Imibuzo Ebuzwa Njalo
Kuvamile yini ukuzwa konke lokhu kungakhululeki ngesikhathi sokukhulelwa?
Kuvamile ukuzwa okunye kwalokhu kungakhululeki, kodwa akubona bonke abesifazane abazokuba nakho konke. Konke ukukhulelwa kuhluka.
Ingabe ukuzivocavoca kungasiza ekungakhululeki okuningi kokukhulelwa?
Yebo, ukuzivocavoca okungathinti kakhulu njengokuhamba, ukubhukuda, noma i-yoga kungadambisa izimpawu ezifana nobuhlungu emhlane, ukuqunjelwa, ukuvuvukala, nokukhathala.
Ngingamthinta nini udokotela wami mayelana nokungakhululeki kokukhulelwa?
Uma uhlangabezana nezimpawu ezibuhlungu noma eziqhubekayo, njengokuvuvukala okukhulu, ukuphefumula ngokunzima, noma ubuhlungu obukhulu, bonana nomhlinzeki wakho wezempilo.
Ingabe amakhambi emvelo aphephile ngesikhathi sokukhulelwa?
Amakhambi amaningi emvelo, njengejinja yesicanucanu noma ukwelula imisipha, aphephile, kodwa hlala ubonana nodokotela wakho ngaphambi kokuzama okusha.
Ingabe lokhu kungakhululeki kuzophela ngemuva kokubeletha?
Okuningi kokungakhululeki okuhlobene nokukhulelwa kuyaphela ngemuva nje kokubeletha njengoba umzimba wakho ululama futhi amahomoni ebuyela emazingeni angaphambi kokukhulelwa. Uma izimpawu ziqhubeka, xoxa ngazo nodokotela wakho.
