Ngingathanda ukutshela indlela engathola ngayo ukukhulelwa kathathu ngaphandle kokunwetshwa kwamamaki kanye nesisindo ngokweqile, kodwa cha - ayivinjelwa ngokuphelele.
Ukukhulelwa ngaphandle kokulungiselela kanye naye
Ngaphezu kwalokho, ngokumangazayo, ukukhulelwa kwesithathu kwakuyizinkinga ezinhle kakhulu. Lowo ongeyena ungedali ukulimala komama, ngakho-ke yindodakazi encane. Kepha ngesikhathi kimi sengivele sengithuthukise imikhuba eminingana ewusizo, ngenxa yalokho okwakwazi ukukhuthazela futhi kwabeletha cishe ngaphandle kwemiphumela.
Bheka futhi: Okudingayo ukwazi ngokuzalwa kukaMama wesikhathi esizayo
Ngengane yokuqala, ngangingenandaba nanoma yini enjalo, ngangilele ngaso sonke isikhathi, angizange ngihambe, angizange ngizenze. Imemori yaqhubeka namakhilogremu angeziwe, asebenza ngokunweba isisu kanye nokukholelwa kanzima - ekukhulelweni nasekukhulelwe, owesifazane ubophekile ukuba alungiselele.
Ukhulelwe ulungile, kepha akulula ngaso sonke isikhathi. Okokukhulelwa kathathu nganginolwazi oluningi kangangokuba ngangithanda kakhulu ukuhlanganyela. Kuyiqiniso, azikho izeluleko ezinhle, ukuthi ungabavikela kanjani bonke abesifazane abasuka isicanucanu noma amamaki ezinwele, ngoba sonke simuntu ngamunye, kodwa ngithemba ukuthi ezinye izeluleko zami namaqhinga abesifazane abakhulelwe bayoba wusizo olukhulu. Into esemqoka ukukhumbula le fomula:
- ukudla,
- ukuhamba,
- massage.
Owesifazane ngamunye unokudla kwawo nokwehluka kokuzivocavoca. Kepha kubalulekile ukuthi konke lokhu kuhambisana nokukhulelwa.
Isicanucanu nokuthi yini okufanele uyenze ngayo
Yebo, kunabantu abajabule abangazi lutho ngenkinga enkulu yokukhulelwa - i-toxicosis. Ngeshwa, angizange ngibe ngomunye wabo. Ngesikhathi sokuqala kwe-trimester yokukhulelwa ngakunye, ngangigula kakhulu, kwathi ngezinsuku ezithile ngaphuthuma kaningana ngehora.
Okubili ukukhulelwa okuvela kwabathathu bengihlala nabazali bami edolobheni elincane. Lapho, ngathola izeluleko eyodwa kumngane: Phuza itiye le-lemon-ginger. Ukuze wenze lokhu, thatha izingcezu ezimbalwa ze-lemon kanye nezingcezu ezimbalwa ezicijile zempande ye-ginger, uthele kuwo ngamanzi ashisayo, makubenzele imizuzu emihlanu bese wengeza uju lokunambitha. Ngenxa yalesi siphuzo, imvamisa ngisinda emasontweni okuqala okukhulelwa. Itiye le-lemon-ginger liyasiza ngokuphelele ukuba libanda ngesikhathi sokukhulelwa, lapho kungenzeki ukuthatha izidakamizwa ezingathi sína.
I-Snack isiza nge-toxicosis
Kusasizwa ukudonsa okuthile ngokushesha ngemuva kokuvuka. Kuqonde ngqo etafuleni eliseceleni kombhede eduze kombhede wesibindi esiningana, ama-crackers noma amabhanana. Engikuthanda njalo, ngakho-ke kuyi-oatmeal, clumsy embizeni ubusuku noma nje kuphekwe ubisi, izithelo noma omisiwe.
Amajikijolo aqandisiwe namagilebhisi alungele ngokuphelele ukudla okuphakathi phakathi nosuku, aqukethe amavithamini, i-fructose kanye nosizo kusuka ekucaleni. Uma kufanele uhambise okuningi noma umsebenzi, naphezu kwe-toxicosis, kusiza iphunga lezicucu kalamula (bengilokhu nginolamula osikiwe epaki le-zip).
Kimina, kwakusekhona ukudla okulula okuphelele kumabhanana noma ama-desezels anosawoti. Futhi kuhlale kukuhle ukuba nezikhwama eziningana zodoti kanye nawe, ikakhulukazi emotweni noma ezokuthutha zomphakathi, uma kungenzeka lutho olusizile ohlwini.
Amanzi ahlanzekile alula ngesikhathi sokukhulelwa
Ukuphuza izinga lesimo sezulu kubalulekile hhayi kuphela ngesikhathi sokukhulelwa, kepha manje umzimba udinga ngempela uketshezi oluningi, cishe amalitha ama-2-3 ngosuku.
Njalo ekuseni ngizithululele ukwehla kwamanzi okubili futhi ngazama ukuyiphuza phakathi nosuku, mhlawumbe engxenyeni yakhe yokuqala yokuqala. Imvamisa siphuza izinsuku ezimbalwa kakhulu zesikhathi sosuku futhi sizame ukumboza isidingo esandayo soketshezi kusihlwa, esingenzeki ngokuphelele kuma-trimesters okuqala nokwesithathu, ngoba kufanele uye endlini yangasese izikhathi eziyi-10 ngobusuku.Ukuze amanzi awonakaliswa, ungapheka isiphuzo se-detox ngezithelo, amakhambi namajikijolo, okuhlala kuqabula kakhulu nokoma okuqediwe ngokuphelele. Ehlobo kuhle ukwengeza ama-ice cubes amaningana.
Ngesikhathi esibandayo, izithelo eziqandisiwe noma izithelo ze-citrus zinganiselwa ngamanzi ashisayo, kuhlale kumnandi kakhulu. Itiye eliluhlaza nelimnyama kufanele ligwenywe, ngoba lezi ziphuzo ziqukethe i-caffeine eningi. Zizothathelwa indawo kangcono i-fennel, izithelo ze-rosehip noma itiye lezithelo.
Esinye isiphuzo esihle kakhulu sabesifazane abakhulelwe bangamanzi ane-omini. Kulokhu, ama-50 g ama-raisins abilise ku-500 ml wamanzi futhi ayeke aphulule okungenani imizuzu eyi-10. Amanzi anomivu aqukethe amavithamini amaningi, i-calcium, i-iron kanye ne-magnesium.
Amaningi anciphisa isiphuzo ekwesabeni phambi kuka-Edema. Kungcono ukuyeka zonke ezinye iziphuzo, kepha izibuko eziningana zamanzi ahlanzekile zishiya usuku. Inhlala-kahle izothuthuka kakhulu. Kukulezo zokukhulelwa, lapho ngilawula izinga lamanzi, kungenzeka ukugwema ama-echoes ngokuphelele.
Amamaki wokunwebeka - Yini engabi kakhulu
Bheka futhi: umuzwa womama wecala nokuthi ungabhekana kanjani nayo: indaba kamama oyedwa
Lokhu kunjalo, ukubhuqa. Amamaki wokunwebeka akuyona into embi kakhulu engenzeka. Ngokuhamba kwesikhathi, bangabukwa nhlobo esimweni esicishe sifane. Kepha ukuzethemba kungcono ukuzama ukugwema.
Kakade ku-trimester yesibili, kufanele iqalwe ukunakekela isikhumba sayo bese ukhetha imikhiqizo efanelekile yokunakekelwa. Futhi konke ukukhulelwa kuthobela indlela ephelele.
Amandla ngokumelene namamaki wokunwebeka
Ukudla okulinganiselayo (izithelo nemifino, i-whowmgrain, inyama nezinhlanzi) kubaluleke kakhulu. Ukudla okwenzelwe amakhalori aphindwe kabili, kepha amavithamini aphindwe kabili, ama-amino acid namaminerali. Ingane ivame ukuhlinzekwa ngakho konke okudingekayo, kepha isikhumba sethu, izinwele nezinzipho zihlupheka, uma kukhona okushodayo ekudleni kwansuku zonke.
Ukuvimbela ukubukeka kwamamaki anwebekile, kubalulekile ukuhlinzeka ngomzimba ngamavithamini, amaprotheni nama-amino acid. Angikhulumi ngokudla kokunciphisa umzimba, ayikho indawo ngesikhathi sokukhulelwa! Ngiyazivumela nokuthi ngidle i-chocolate noma u-ayisikhilimu. Kepha ingxenye eyinhloko yemikhiqizo ewusizo. Indlela enokulinganisela yokudla okunempilo izovikela nasemakhilogremu angenasidingo. Kepha kubalulekile - akesabi amafutha. I-pair of uwoyela nezinkezo kusaladi izokwenza isikhumba sinwebe ngaphezulu. Shower, Yoga, Massage
Imiphefumulo ehlukile ivuselela isikhumba futhi ikhuthaza ukwakheka kwamaseli amasha ezicubu ezithintekayo, hhayi kuphela ngesikhathi sokukhulelwa. Ibhonasi enhle - Ukushintshwa kwamanzi ashisayo futhi apholile kuyasiza ukuvikela i-cellulite futhi kuqinise amasosha omzimba.
I-Yoga yabesifazane esimweni esijabulisayo nayo ilusizo kakhulu esikhunjeni nasenhlalakahleni ejwayelekile. Ku-Intanethi ungathola ukusebenzisa okuningi okuhle kwabesifazane abakhulelwe.
Futhi-ke, i-massage ejwayelekile engasindi ngamafutha esezingeni eliphakeme isiza ukuvikela amamaki okulula. Isibonelo, ungagcizelela amafutha omnqumo ezimbali zezimbali ze-chamomile, ubunzima bese ulihlikihla esikhunjeni nsuku zonke. Umphumela uzoba muhle. Okungenani ukuvela kwamamaki anwebekile futhi kuya nge-genetics, kodwa umsoco nokunakekela nakho futhi kudlala indima yabo. Ngithambekele kakhulu kulokhu kuhlaselwa, kepha, ngenxa yesethi yezinyathelo, izindleko zokukhulelwa zesithathu ngaphandle kokuqhekeka okukodwa.
Ezemidlalo kuzo zonke izinyanga eziyisishiyagalolunye
Funda futhi: Ukukhulelwa okuhlukile: Njengoba ngiqala ukuntuleka, futhi ngagijima okwesibili
Ukuzivocavoca ngesikhathi sokukhulelwa kusiza ukugcina ifomu futhi ungathathi amakhilogremu amaningi. Ngazama ukwenza i-yoga yabesifazane abakhulelwe okungenani kabili ngesonto (ku-YouTube ukusebenzisa okuningi). Nsuku zonke ngahamba kakhulu (konke okufanayo kuyingxenye yempilo yansuku zonke nezingane). Uma kungenzeka, wahlanganyela ekubhukulini. Ekukhulelweni kwesithathu, kungenzeka ukuthi ukushiya wonke amakhilogremu esibhedlela i-Maternity futhi aphume ngesisindo se-premium.
Uma ungafuni ukwenza i-yoga noma isimo sezulu asivumeli ukuhamba, kufanelekile ukukhetha noma iyiphi enye inguqulo yomthwalo. Makube okungenani ukudansa imizuzu engama-20 ngosuku. Umphumela uzobonakala. Futhi ngemuva kokubeletha, kuzokwazi ukululama ngokushesha.Ngingaqhathanisa ukukhulelwa eminyakeni engama-20 ngaphandle kwezemidlalo nokudla okufanele ngokukhulelwa ngo-34 ngabo bonke abasohlwini - Umehluko ukhona. Izenzo ezimbalwa ezilula zansuku zonke zizosiza ukwenza le nkathi ijabulise ngokwengeziwe.