Imizwa, izinzwa ...
Uma ku-trimester yokuqala, abesifazane abaningi abakhulelwe bafuna ukulala cishe nxazonke, bese kuthi ngokuhamba kwesikhathi yonke into ishintshe. Naphezu kokukhathala, owesifazane okhulelwe akakwazi ukulala, akakwazi ukukhipha injabulo yakhe ekhanda: ukubeletha kuyohamba kanjani? Ingabe umntwana uzobe enempilo? Kulesi simo, kungcono ukukhulula ukucindezeleka, okuthinta kokubili i-psyche kanye ne-physiology.
♦ Unomqondo ongasendle, unganiki izithombe ezikhazimulayo, umxhwele noma uvalo? Sebenzisa ukucabanga okuhle: ungayilawula! Zama ukucabanga izithombe ezithuthumayo. Ungazami ukumisa umcabango, vele uqondise ngendlela ehle: cabanga ngezithombe zokuthula, uphupha. Ake ucabange nomntwana olwandle, endaweni oyithandayo, endaweni enokuthula lapho kuzwakale khona imisindo yemvelo. Ake ucabange ukuthi uyayidwala kanjani i-crumb bese uyimculela i-lullaby.
♦ Uma imicabango yakho ingehlobo oluthile (ibhizinisi elihlobene nezinkinga zempahla), zama ukuvele uqaphele okunye okunye. Zama ukufudumala imilenze yakho, ucabange ukuthi "uphefumulela" ngezandla noma izinyawo zakho. Qinisekisa ukuthi imisipha yobuso ikhululekile, ikakhulukazi eduze kwamehlo nomlomo. Ukuze wenze lokhu, okokuqala, vala amehlo akho ngokuqinile, cindezela amazinyo akho bese ucindezela ulimi lwakho ngokumelene ne-palate engenhla, bese uphumule.
♦ Kunzima ukuhambisa okuningi esikhathini esiphezulu futhi ngenkuthalo, kepha cishe wonke umuntu angahamba ngokuhlwa. Hamba ngesivinini esisheshayo epaki noma emagcekeni ngaphambi kokuba ulale.
♦ Kubaluleke kakhulu ukuthi ungadli ukudla okunzima ngaphambi kokulala.
♦ Izinqubo zamanzi zisiza ukuphumula. Thatha ishafula elifudumele ngokumisa indawo ye-collar kanye ne-sacrum endaweni enejethi yamanzi.
I-crumb ivukile
Ngokuvamile awunalo ukulala ngeso elilodwa ngenxa yokuthi ingane iqala ukusebenza lapho ufuna ukuphumula. Khumbula ukuthi kufanele uqambe amanga ukuze abe ne-oxygen eyanele. Uma uqamba amanga emhlane wakho, ngisho nasematithini enzima, ingane izoziphatha ngokweqile, ngoba udlulisele imivimbo ebalulekile. I-crumb nayo ingaba nokukhathazeka ngoba usemeni othukuthele.
Ukuguquka kwenhliziyo
Ku-trimester yokugcina, ukulala kuvame ukuphazanyiswa ukukhwabanisa. Kubangelwa ukuthi isisu esiswini se-poddavlivaet (futhi okuqukethwe kwayo kuphakama endaweni), kanye nesici sokuphendula kwawo wonke ama-sphincters kuya ekushintsheni kwe-hormonal inqubo yokulungiselela umzimba wokubeletha. Ngaphambi kokucela udokotela ukuba anikeze imithi eyanciphisa i-acidity yesisu, zama ukubhekana ngendlela engokwemvelo. Beka eminye imithwalo noma uphakamise ikhanda lombhede. Dinner - kungakapheli amahora amabili ngaphambi kokulala, bese uzama ukungafaki emidlweni yemenyu eyenza ukwanda kwe-asidi yesisu: amaswidi, umhluzi wenyama. Gwema ukudla okudinga ukugaya isikhathi eside: inyama, pasta. Kungcono ukudla isidlo ngelokulula ukugaya.
Ukudumala
Ingabe uvame ukuvuka ebusuku ngenxa yokuthi imisipha ye-gastrocnemius ingena ngemvume noma ingancishiswa (okungukuthi, i-cramp ihambisane nobuhlungu)?
♦ Yidla kahle, kufaka phakathi nokudla kwemikhiqizo yobisi (ungase ulahlekelwe i-calcium).
♦ Emini, gqoka izicathulo ezikhululekile ngesithende esincane ukuze imisipha ingasebenzi ngokweqile. Ngesikhathi ukhulelwe, uthola isisindo, indawo yakho yokuguqulwa kwamandla adonsela phansi, lokhu kwenezela ukucindezeleka emilenzeni yakho, okuyinto ezoba nzima ukubhekana nayo uma ugqoka izicathulo ngezithende, izicathulo ezincane noma ze-ballet emhlabathini owodwa.
♦ Ngaphambi kokuba ulale, udinga ukuphumula imisipha: isibonelo, thatha ishayela ehlukile bese wenza ukulula. Ukuhlala phansi noma embhedeni ngemilenze ekhishwe, udonsa izinzwane ezinkulu bese uguqa kancane phambili. Ungenza futhi ukuzibilisa ngaphambi kokuba ulale, noma kungcono nakanjani ukucela oshade naye ukuba akunike unyawo nesishu.
♦ Zama ukungazinzi imilenze yakho emini: ume kancane, ungahlali emagqabeni, njll.
I-Toilet
Ukuhamba njalo endlini yangasese - inkinga evamile kubesifazane abaningi abakhulelwe. Isibeletho esikhulayo sinezingcindezi ezingxenyeni zangaphakathi, kufaka phakathi isambiso, manje esingaba nesimanzi esincane.
♦ Ungaphuzi okuningi ngaphambi kokulala futhi uphumule ngokuphelele lesi sifo ngaphambi kokulala.
♦ Hlala kancane kancane uhlezi endlini yangasese.
♦ Zizwe ukhululekile ukubhala ngenkathi uhamba eshaweni. Abaningi nje kanjalo, ngosizo lwamanzi afudumele, ungakwazi ukuphumula ngokuphelele futhi uthathe isikhundla sokusiza ukususa lesi sifo.
♦ Uma isifiso sokuvuthwa kungekhona nje kuphela, kodwa futhi sibuhlungu, uma ubuhlungu noma ubuhlungu kwenzeka, uma nje uhamba kancane, udinga ukubona udokotela. Kukhona ingozi ukuthi uhlelo lwakho luqala ukutheleleka kwamagciwane.
Ungakhululekile?
Ngezinye izikhathi awukwazi ukulala ngoba kunzima ukwamukela isikhundla esilula. Zama ukuhlomisa kahle umbhede wakho: ungalala ebusweni obunzima, ngoba ukulala kuyinto enhle kumateller we-soft, okuvumela ukuba uthathe indawo ekhululekile. Thenga izinyawo eziningi ukuze uzibeke ngaphansi kwamahlombe akho noma emilenzeni. Yenza i-roller kusuka engengubo eyengeziwe bese uyibeka ngaphansi kwezinyawo zakho.