Ukukhulelwa ngethuba elimangalisayo ebomini bonke abafazi. Kodwa abanye abafazi abakhulelweyo, bekholelwa ukuba ngoku kufuneka badle ezimbini, ekugqibeleni, babhekane nengxaki yobunzima obukhulu. Kukho iindlela ezininzi zokunciphisa umzimba ngexesha lokukhulelwa, kodwa zonke zibalwe kuphela abo bahlupheke ngokunyaniseka. Khumbula, ukuba ubunzima bomzimba wakho buhambelana nexesha lokukhulelwa, kwaye ukwanda kweveki kuyinto evamile, iingcamango malunga nendlela yokunciphisa ubunzima kumfazi okhulelweyo akufanele zihanjelwe kuwe.
Umzimba wokukhulelwa
Ngokuqinisekileyo, ngamnye umzimba ungumuntu, ngoko kunzima ukuchaza ngokuchanekileyo ubunzima obunokuthi owesifazane okhulelweyo abe nako. Kodwa iingcali zineengcamango zabo kulo mgca ngendlela yemigangatho yokufumana ubunzima . Ngoko, umzekelo, kwi-trimester yokuqala ukutshintsha akumele kube yinto engabalulekanga-malunga neekhilogram eziyi-2-3. Ukunyuka okuphezulu kumyinge kufakwe kwizinga le-300-500 g nganye iveki yokukhulelwa. Ngenxa yoko, ngaphambi kokuhambisa, ubunzima bomzimba wakho kufuneka buhluke ngo-10-15 kg ukusuka kwisisindo sakho esivamile.
Ukuba ubunzima bakho buninzi bugqithise umgangatho wesinye okanye enye iveki yokukhulelwa, ke sekuyisikhathi sokucinga ngendlela onokuthi ulahlekelwe ngumzimba xa ukhulelwa. Kubalulekile ukuba uqaphele ukuba ukulawula ubunzima kuya kunceda ufumane ubuthongo obuhle kwaye uhlale unamandla kulo lonke usuku, ukubeka iliso kumanqanaba eshukela egazi, kunye nesondlo esifanelekileyo kuya kuqinisekisa ukunikezelwa kwamakhamronti kunye namavithamini.
Indlela yokulahlekelwa isisindo ngexesha lokukhulelwa: imenyu
Ukutya okunokulinganisela ngexesha lokukhulelwa akusona kuphela imeko esemgangathweni yophuhliso oluqhelekileyo kunye nempilo yengane, kodwa kunye nendlela efanelekileyo yokulungiswa kwesisindo. Ukuba ucinga ngendlela onokulahlekelwa ngayo isisindo ngexesha lokukhulelwa, qiniseka ukuba uqhagamshelane nogqirha wakho. Ingcali kuphela ekwazi ukwenza inkqubo yesondlo eya kuzisa umphumo omkhulu kwaye ayiyi kulimaza umntwana wakho.
Okokuqala, kufuneka wenze ukutya. Kucetyiswa ukuba uzilungiselele izidlo ezi-5-6, ezi-3 eziza kubakho ezisisiseko, oko kukuthi, isidlo sakusasa, isidlo sasemini kunye nesidlo sakusihlwa kunye nezinye ezimbini. Zama ukungadli ebusuku - isidlo sokugqibela sinconywa ngaphandle kwe-6 ukuya ku-7 ntambama.
Ukusuka kwimenyu kungcono ukuba ungabandakanyi iimveliso ezigqityiweyo kunye nokutya okufanayo. Iifomese ezahlukahlukeneyo zingatshintshwa izithelo ezomileyo, kunye nemveliso enobuthi, iimveliso zokutshaya kunye nokutya okucokisekileyo-inkukhu, intlanzi, iimveliso zobisi, izityalo, izithelo kunye nemifuno. Njengomphuza, kungcono ukhethe amanzi aqhelekileyo ngaphandle kwegesi. Iindidi ezahlukeneyo, i-juice ezinamathanga kunye neelmonades ziqulethe isamba esikhulu seshukela, esiya kuphazamisa ubunzima bakho. Kwakhona imeko yetyuwa, ukusetyenziswa kwayo kufuneka kuncitshiswe kumncinci.
Gcina ukhumbule ukuba ukukhulelwa akusiyo ixesha lokulinga kunye nokutya okunzima, ngoko umbuzo wendlela yokukhawuleza ukulahlekelwa isisindo esikhulelweyo akufanelekanga apha. Ukutya okunempilo okufanelekileyo kuya kukuvumela ukuba ugcine ubunzima bakho kwimida eqhelekileyo, kwaye emva kokubeleka ngokukhawuleza ubuyele kwifomu yasekuqaleni.
Izixhobo zomsebenzi womzimba
Ngokuphathelele kwimisebenzi yomzimba, njengomthetho, kubafazi abakhulelweyo yindlela efanelekileyo yokuhamba, i-yoga kunye ne-aqua aerobics. Ukuba ugqirha awunqandeli imidlalo, ngoko kwi-trimester yokuqala neyesibini, awukwazi ukunciphisa izinga lomsebenzi wezemidlalo.
Kwi-trimester yesithathu, kufuneka uphulaphule umzimba wakho, ubeke indawo yokuzimela ngokubanzi, njengokusebenzisa i- yoga ye-yoga ngabafazi abakhulelweyo . Ukongezelela, kungcono ukushiya le midlalo, enokubangela ukulimala, njenge-volleyball, basketball kunye njalo.