Ukuzivocavoca Okufanele Ugweme Ngesikhathi Sokukhulelwa: Ukuqinisekisa Uhambo Oluphephile
Ukukhulelwa kuwuhambo oluhle nolushintshayo, futhi ukulondoloza impilo enempilo ngalesi sikhathi kubalulekile kubo bobabili umama okhulelwe kanye nosana olukhulayo. Nakuba ukuzivocavoca ngokuvamile kukhuthazwa ngesikhathi sokukhulelwa, kukhona ukuzivocavoca okuthile okufanele kugwenywe ukuze kuqinisekiswe ukuphepha nokuphila kahle kokubili.
1. Imisebenzi Enomthelela Omkhulu
Ukuzivocavoca okunomthelela omkhulu, njengokugijima, ukugxuma, noma ama-aerobics anamandla, kungabeka ukucindezeleka ngokweqile emalungeni akho kanye nemisipha evele ixega ngenxa yamahomoni okukhulelwa. Le misebenzi yandisa ingozi yokulimala futhi ingase ibangele ukungakhululeki. Cabangela ukushintshela kuzinketho ezinomthelela omncane njengokuhamba, ukubhukuda, noma ukugibela ibhayisikili elimile.
2. Xhumana Nezemidlalo
Ukubamba iqhaza emidlalweni yokuxhumana efana nebhola likanobhutshuzwayo, ibasketball, noma ubuciko bokulwa kuyingozi enkulu yokulimala kukho nobabili kanye nengane. Ingozi yokuwa, ukushaywa, noma ukuba nomthelela kungazelelwe inkulu kakhulu ukuze kuvumeleke ukubamba iqhaza okuqhubekayo. Khetha ezemidlalo okungaxhunywana naye noma imisebenzi enciphisa ubungozi obunjalo.
3. Ukuzivocavoca Emhlane Wakho Ngemva Kwe-trimester Yokuqala
Ngemuva kwe-trimester yokuqala, kutuswa ukugwema ukuvivinya umzimba okudinga ukuthi ulale phansi ngomhlane. Lesi simo singafaka ingcindezi emthanjeni omkhulu okuthiwa i-vena cava, kunciphise ukugeleza kwegazi enhliziyweni yakho nasenganeni. Kunalokho, khetha ukuzivocavoca okwenziwa endaweni ehlalisekile noma elele eceleni.
4. Ukuphakamisa Isisindo
Nakuba ukuphakamisa izinsimbi okulula kuye kokulinganisela ngokuvamile kuphephile phakathi nokukhulelwa, ukuphakamisa izinto ezinzima kungase kucindezele imisipha yakho yasemhlane neyesisu, okwandisa ingozi yokulimala. Kubalulekile ukugwema ukuphakamisa izinsimbi ezisinda kakhulu kuwe noma ukuzivocavoca okubeka ingcindezi enkulu endaweni yakho yesisu.
5. Izivivinyo Ezishisa Kakhulu Umzimba
Ukushisa ngokweqile kungaba yingozi enganeni ekhulayo. Gwema imisebenzi engaholela ekushiseni ngokweqile, njenge-yoga eshisayo, ama-saunas, noma ukuzivocavoca ezimweni ezishisayo nezinomswakama. Izinga lokushisa lomzimba eliphakeme lingase lilimaze ukukhula kweshubhu lezinzwa zomntwana.
"Beka phambili ukuphepha nokunethezeka ohlelweni lwakho lokuzivocavoca ngesikhathi ukhulelwe. Kuphathelene nokugcina inhlalakahle yakho nokuhlinzeka indawo engcono kakhulu yengane yakho ekhulayo." - UDkt Sarah Mitchell, Udokotela Wokubelethisa
6. Ukusonteka Okujulile
Ukunyakaza okujulile okusonteka, ikakhulukazi ku-torso, kungafaka ubunzima emisipha yesisu futhi kungase kuthinte ingane. Khetha ukwelula okuthambile kanye nokunyakaza kwe-yoga okungabandakanyi ukusonteka okudlulele noma ukucindezela isisu.
7. Ukuzivocavoca Ngaphandle Kwefomu Elifanele
Ukugcina ifomu elifanele ngesikhathi sokuzivocavoca kubalulekile ukuvimbela ukulimala. Isimo esingesihle singaholela ekucindezelekeni kwemisipha namalunga. Uma ungaqiniseki ngendlela efanele yokuzivocavoca, thintana nomqeqeshi wokufaneleka ngaphambi kokubeletha.
8. Imisebenzi Yokuqeda Umzimba Wamanzi
Ukuhlala u-hydrated kubalulekile ngesikhathi sokukhulelwa. Imisebenzi ekhuthaza ukujuluka ngokweqile nokulahlekelwa uketshezi kufanele igwenywe. Qaphela ukubaluleka kokuphuza amanzi anele, ikakhulukazi ngesikhathi sokujima.
Ekuphetheni: Ukuphepha kuqala
Nakuba ukuzivocavoca kuyingxenye ebalulekile yokukhulelwa okunempilo, ukuphepha kufanele kube yinto ehamba phambili ngaso sonke isikhathi. Xhumana nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokuqala noma ukuqhubeka nanoma iyiphi inqubo yokuzivocavoca phakathi nokukhulelwa. Banganikeza izincomo eziqondene nawe ngokusekelwe empilweni yakho kanye nezidingo ezithile zokukhulelwa kwakho.
