Isikhathi se-postpartum sisilinganiso cishe izinyanga ezimbili. Lesi akusona isikhathi esiningi sowesifazane, ngoba umzimba ngalesi sikhathi ubuyiselwe futhi uhlangabezana nezinguquko ezihlukahlukene. Kunzima kakhulu ukulungiswa kwe-hormone. Ngenxa yalokho, abesifazane bavame ukushintsha isimo sabo sengqondo, esithinta abantu abakuzungezile.
Ngaphezu kwalokho, ukuthi le ntombazane idinga ukufunda indlela yokubhekana nemizwelo yakhe, kuyodingeka futhi ifunde indlela yokudla kahle emva kokubeletha, ukugcina inhlanzeko ebuseduze nokunye okunjalo. Imininingwane eyengeziwe mayelana nakho konke lokhu esizokutshela kule ngxenye.
Indlela yokubhekana nokushintsha kwemizwelo
Uhlelo lwesimiso luyinkimbinkimbi kakhulu esikhathini sokuhamba kwesikhathi. Ukuxazulula le nkinga, udinga ukuphumula okugcwele. Kodwa, ngeshwa, ukuphumula akukwenzeka njalo: udinga ukondla ingane, uhambe naye, ulungiselele ukudla umyeni wakhe futhi wenze omunye umsebenzi wemindeni. Ungaba kanjani kulesi simo? Okuhle kakhulu, uma izihlobo zakho (omama, ugogo, abangane) zikusiza ukuba ubhekane nemisebenzi yasekhaya okokuqala. Futhi wena, okwamanje, ungawafihleli ezintweni ezincane ukujabulela iholidi elihlangene nomntwana.
Akukona ukubeletha kuphela, kodwa futhi isikhathi sokuhamba kwesikhathi - lokhu kuphazamiseka kwentombazane. Futhi umuthi omuhle kakhulu wokucindezeleka ukuphumula nje. Lokhu sekukhulunywe ngakho ngenhla. Dala umbuthano wakho njengento ekhululekile ngangokunokwenzeka ngokwakho. Gqoka izingubo eziphathekayo, ungakhohlwa ukuvala ifoni uma ufuna ukuphumula, ubukela amafilimu ozithandayo, uhlele imibuthano nabangani, njalonjalo. Zizenze njalo ngangokunokwenzeka: i-hairdo entsha, i-manicure noma i-pedicure. Yenza kabusha ikhabethe noma uthathe ibhuku lokuphumula. Isikhathi se-decretal siyadingeka ukuba singagcini nje ekunakekeleni umntwana, kodwa kuye. Ngalesi sikhathi, kufanele ululame ngokugcwele emsebenzini, ubuhlungu nokubeletha.
Ukwehlukana kwemizwa kusiza ukuqeda ukuvivinya umzimba, ukudansa, yoga kanye nokuzivocavoca umzimba.
Ukuhlanzeka kwe-Postpartum
I-postpartum, umzimba wesifazane ubuyiselwe. Kodwa ngalesi sigaba, kuvele izinhlobo ezihlukahlukene zokuziphatha. Isibonelo, isibeletho sibuyela esayizi sangaphambilini. Kulokhu, kunciphisa. Ukunciphisa kwanda ngesikhathi sokuncelisa. Lokhu kungenxa yokuthi ngesikhathi sokudla, ama-hormone athile akhiqizwa esiza isibeletho sibuyele ebukhulu bayo basendulo (kusuka kilogram kuya ku-50 amagremu).
Njengoba uqonda, ukuhlukana kwesibeletho kuholela ekusithekeni. Ngesikhathi i-vydeleny ingcono ukuyeka ukusebenzisa amathoni futhi unikeze okuthandayo emiphakathini evamile. Ukunikezwa kwaphela ngokuphelele ezinyangeni ezimbili. Ngemva kwenyanga, kuzoba kancane kakhulu, ngakho-ke ungashintsha ku-gaskets evamile nsuku zonke.
Owesifazane wokuqala we-Postpartum ekuqaleni ukuthukuma okukhulu. Lesi yisenzakalo esijwayelekile esizophela maduzane. Ngakho-ke, qaphela ukuhlanzeka okujwayelekile: thatha noma ukugeza uma kudingeka.
Amantombazane amaningi akhathazekile ukuthi isisu ngemuva kokuzalwa akusho ukuthatha isikhathi. Lesi simo sokwemvelo. Uzohamba kancane kancane. Ukusheshisa le nqubo, ukuncelisa ingane nokuzivocavoca. Kodwa ungakhohlwa ukuthi ukuzivocavoca kumaphephandaba kufanele kube lula. Uma ubeletha ngokusebenzisa isigaba sokugcina, kungcono ukuyeka ukuvivinya umzimba kanye nokulayisha okusemzimbeni emisipha yomzimba.
Esikhathini esilandelayo, amantombazane avame ukungajabuli nesibalo sabo namakhilogremu angenangqondo, ngakho bayashesha ukuya ekudleni. Kodwa ungakhohlwa ukuthi uma ukondla ingane yakho ngesifuba, ukudla kungalimaza wena kuphela, kodwa yena. Ngakho-ke, indlela engcono kakhulu yokunamathela ekudleni okulinganiselayo.
Ukudla kwe-Postpartum
Ngesikhathi se-lactation kuyadingeka ukwandisa inani lemali elidliwe cishe cishe ilitha ngalinye. Ngukuthi, usuku intombazane okufanele iphuze ngayo ngamanzi amathathu-litre amanzi. Kodwa-ke, ungayidluli ngeketshezi, njengoba ukunqwabelana kwalo kungaholela ekunciphiseni inani lobisi.
Landela ukudla kwakho. Njengoba ungafuni ukunciphisa inani lamakholori asetshenziswe ngosuku, awukwazi ukwenza lokhu. Ngosuku, intombazane engumhlengikazi kufanele idle cishe amakholori ayizinkulungwane ezimbili nengxenye. Kodwa qaphela: lezi khalori akufanele zivela kumnandi. Ngezinye izikhathi ungakwazi ukuzithokozisa ngokuthile okumnandi, kodwa ngezikhathi ezithile kuphela. Ngoba amaswidi ayengeke alethe okuhle kumfana wakho omncane. Futhi ngeke ulethe ukudla okukhethekile okhethekile, kuzothinta kuphela inani lakho. Khumbula ukuthi amantombazane amaningi kule nkathi yesikhathi esilandelayo angcono hhayi ngoba adla okungaphezulu, kodwa ngoba adla okuningi okumnandi nofulawa.
Uhlelo lokudla kufanele lube nolungile. Owesifazane olahlayo kufanele adle izikhathi ezinhlanu kuya kweziyisithupha ngosuku. Izigaba akufanele zibe ezinkulu. Kungcono ukusabalalisa amakholori ngendlela efanayo yonke ukudla: ibhulakufesi, kwasemini, itiye ntambama, isidlo sakusihlwa kanye nokudla okungeziwe. Kusihlwa, ungadla ukudla okuphansi kwekhalori: izithelo ezomile, imikhiqizo yobisi ephansi kakhulu, izithelo noma imifino, ama-juice. Ubisi obukhiqizwa emzimbeni wesifazane onesihlengikazi ngehora, ngakho-ke kubalulekile ukuwondla ngamakhalori alungile kulo lonke usuku.
Khumbula ukuthi yonke into oyidlayo ngobisi ifika emntwaneni. Ngakho qaphela ukudla kwakho ngokucophelela. Kuyafana nalokho esikuphefumulayo. Yingakho kubaluleke kakhulu ukuba owesifazane onesihlengikazi ahlale kude nogwayi ngangokunokwenzeka. Ngomusi, uzongena emzimbeni womntwana. Kubaluleke kakhulu ukukhipha imikhiqizo yakho yokudla okubangelwa ukusabela okweqile, kanye nalabo ukudla okuthuthukisa izinqubo zokuvuthwa emathunjini. Lawa angama-tangerines, inyama ephuziwe, amagilebhisi, ushokoledi, anyanisi kanye negalikhi, amaqabunga, ama-shrimps, ama-confectionery, amaswidi ahlukahlukene. Kubuye kunconywe ukuthi ungabandakanyi izilwane ezincane nezinyoni ekudleni kwazo, ngoba kuyingozi kakhulu. I-allergenamiya eqinile yi-strawberries, izithelo ze-citrus, utamatisi namaqanda.
Amavithamini nama-vitamin akhethekile azokuzuza. Ungaxhumana nodokotela wakho, okungcono kakhulu emzimbeni wakho. Ukuze kuzuze itiye nge amaqabunga okusajingijolo. Itiye elinjalo ukuhlanzwa kahle kahle.
Ubulili ngemuva kokubeletha
Uma omama bedlula ngaphandle kwezinkinga, odokotela batusa ubulili hhayi esikhathini esingaphezu kwenyanga nangxenye. Uma ukubeletha kwakunezinkinga, ngabe kungadingeka ukulinda isikhathi eside. I-libido yocansi ivame ukwanda ngalesi sikhathi. Owesifazane uba nesithakazelo kakhulu futhi ufuna ukulala kaningi kunangaphambili. Lokhu kuhle, kodwa ungakhohlwa ngezindlela zokuvikelwa. Ngokuvamile amantombazane acabanga ukuthi kunzima ukukhulelwa ngesikhathi sokulahlwa. Lo mbono uyiphutha kakhulu. Odokotela bahlangana njalo emisebenzini yabo ngokuthi umehluko phakathi kwezingane ungaphansi konyaka. Futhi wonke amaphutha - okungewona ukulondolozwa. Ngakho-ke, kungcono ukuphephile.
Ngokuvamile ngemva kokubeletha, abesifazane babhekene nenkinga enjengebafazi abomile. Ezimweni ezinjalo, sebenzisa izithako. Ungasebenzisa amafutha akhethekile. Lokhu kuzosiza ukugwema ukuzwa okungajabulisayo nokubuhlungu. Khumbula ukuthi ubulili emva kokubeletha kufanele bube buthule futhi bube mnene. Ubulili buzozuzisa kuphela, ngoba buyabuyisa, buyehlisa isimiso sezinzwa futhi bulethe imvelaphi ye-hormonal ejwayelekile. Lokhu kubaluleke kakhulu kowesifazane.