Umxholo wenqaku
Abasetyhini abaninzi bakhangele phambili ekubambeni usana lwabo ezingalweni zabo ngexesha lokukhulelwa, elinye lawona maxesha amnandi ebomini babo. Noko ke, ukukhulelwa akuzisi nje ulonwabo kuphela kodwa kukwanokudideka.
Abasetyhini abaza kuba ngoomama okokuqala, ngexesha nasemva kokukhulelwa usenokuba noxinezeleko, uloyiko, kwanodandatheko. I-American Congress of Obstetrics kunye neGynecologists (ACOG), ukudakumba ngexesha lokukhulelwa kunye nokuphazamiseka ngokweemvakalelo kunzima malunga ne-14 ukuya kwi-23% yabasetyhini ukoyisa. Uninzi loomama ukudakumba ngexesha nasemva kokukhulelwa ubomi.
ukuba nemood disorder ukudakumbainokuchaphazela nawuphi na umntu ngaxa lithile ebomini bakhe. Oomama abaqalayo badla ngokudandatheka kunye noxinzelelo. Ngelishwa, ukudakumba ngexesha okanye emva kokukhulelwa Ihlala ibhidaniswa nokungalingani kwehomoni kwaye ayinakufunyanwa ngokuchanekileyo.
Ukukhulelwa kunye nokudandatheka emva kokubelekakungenxa yotshintsho kwimichiza yobuchopho. Ukukhulelwa kubangela utshintsho lwehomoni olusebenza kwiikhemikhali zengqondo. Yiloo nto abasetyhini abakhulelweyo, ngakumbi oomama bokuqala, bethanda ukudandatheka kunye nezinye iingxaki zengqondo.
Ubunzima bokugxila, usizi oluqhubekayo, ukuphuthelwa okanye ukulala kakhulu, ukudinwa, ukusoloko ucinga ngokuzibulala, ukungabi nathemba, utshintsho kwindlela otya ngayo, ukuziva ungento yanto yimiqondiso engafanele ityeshelwe ngexesha lokukhulelwa.
Ukudakumba kukuchaphazela kakubi isimo sakho sengqondo kunye nempilo. Nangona kunjalo ukudakumba okunganyangwanga ngexesha lokukhulelwa nasemva kokubeleka, ichaphazela kakhulu iintsana ezisandul’ ukuzalwa.
Abasetyhini abakhulelweyo bafumana uxinzelelounokuhlala unengxaki yokuxhalaba kunye nokunqongophala kwesondlo; Inokuzala ngaphambi kwexesha, iingxaki zokukhula kunye nokuzalwa komntwana obunzima obuphantsi. Ukukhulelwa kunye nokudandatheka emva kokubelekaUmama onengxaki yomhlaza akasakwazi ukuzinyamekela yena nosana lwakhe.
Kuba, ukukhulelwa kunye nokudandatheka emva kokubelekaKubalulekile ukwazi iindlela zokuwoyisa. kwinqaku "yintoni ukukhulelwa kunye nokudandatheka kwangemva kokubeleka", "zeziphi iimpawu zokukhulelwa kunye nokudandatheka emva kokubeleka", "zeziphi iindlela zendalo zokunyanga ukudakumba ngexesha lokukhulelwa" Imibuzo efana nale iya kuphendulwa.
Ziziphi iimpawu zokukhulelwa kunye nokudandatheka emva kokubeleka?
Iimpawu zesimo zingaqala nangaliphi na ixesha ngexesha lokukhulelwa okanye kunyaka wokuqala emva kokuzalwa. Yahlukile kumntu wonke kwaye ezi mpawu zilandelayo zingenzeka:
-Iemvakalelo zomsindo okanye ukucaphuka
– Ukungabi namdla kumntwana
-Ukutya kunye nokuphazamiseka kokulala
- Ukukhala rhoqo kwaye uzive ulusizi
-Iemvakalelo zokuziva unetyala, iintloni, okanye ukungabi nathemba
-Ukulahlekelwa ngumdla, uvuyo, okanye ulonwabo kwizinto obukade uzonwaba kuzo
- Iingcinga zokwenzakalisa umntwana okanye isiqu sakho
Imiba yoMngcipheko wokuKhulelwa kunye noKudakumba emva kokubeleka
Uphando lubonisa ukuba ezi meko zidweliswe ngezantsi zikubeka emngciphekweni omkhulu wokuphuhla kwezi meko. Ukuba unayo nayiphi na kwezi zinto, kufuneka uxoxe ngazo nogqirha wakho ukuze ukwazi ukucwangcisa kwangaphambili ukhathalelo xa ulufuna.
-Imbali yomntu okanye yentsapho yokudakumba, ukuxhalaba, okanye ukudakumba emva kokubeleka
-Ingxaki ye-premenstrual dysphoric disorder (PMDD okanye PMS)
– Inkxaso enganelanga kukhathalelo lomntwana
– Uxinzelelo lwemali
– Uxinzelelo lomtshato
– Iingxaki ekukhulelweni, ekubelekeni okanye ekuncanciseni
-Isiganeko esibalulekileyo sobomi bamva nje: ilahleko, ukufuduka kwendlu, ukuphelelwa ngumsebenzi
– Oomama abanabantwana abakwiNeonatal Intensive Care
– Oomama abafumana unyango lobudlolo
-Abasetyhini abanokungalingani kwe-thyroid
-Abasetyhini abanalo naluphi na uhlobo lweswekile (uhlobo 1, uhlobo 2 okanye ukukhulelwa)
Indlela yokuNyanga ukudakumba ngexesha lokukhulelwa nasemva kokukhulelwa?
Ukukhulelwa kunye nokudandatheka emva kokubelekaIimbangela ziquka iingxaki zobudlelwane, unyango lokungazali, imbali yobuqu okanye yosapho yokudakumba, ilahleko yokukhulelwa kwangaphambili, imbali yokwenzakala okanye impatho-gadalala, iingxaki zokukhulelwa, kunye neziganeko ezinoxinzelelo kubomi bonke. Ukukhulelwa kunye nokudandatheka emva kokubelekaUnokusebenzisa ezi ndlela zilandelayo zendalo zokuzoyisa;
Ukwenza umthambo
Ukuba unenkxalabo malunga nempilo yakho yomzimba kunye nengqondo ngexesha lokukhulelwa, kufuneka usebenzise. Umthambo uyasebenza ukugcina impilo kunye nokulawula isimo sengqondo. Zilolonge, ukudakumba ngexesha lokukhulelwa nasemva kokubelekaInokuthintela kwaye ide iyinyange.
Ukuba ufumana uxinzelelo kunye noloyiko ngenxa yokukhulelwa, umzimba wakho ukhupha amanqanaba aphezulu eehomoni ezinjenge-adrenaline, i-cortisol, kunye ne-noradrenaline.
Ukudakumba kwenzakalisa abafazi abakhulelweyo kunye neentsana ezingekazalwa ngenxa intloko ebuhlungu kwaye kwandisa umngcipheko woxinzelelo lwegazi oluphezulu. Umthambo unokulawula uxinzelelo kunye neemeko zeemvakalelo ngenxa:
-Ukwandisa ukukhutshwa kweekhemikhali kwingqondo ekunceda ukuba uzive ulungile, kuquka i-serotonin kunye ne-endorphins.
– Ngokuzilolonga, ususa iingcinga ezinxunguphalisayo.
Iphucula umgangatho wokulala, odlala indima ebalulekileyo ekulawuleni uxinzelelo kunye nokuphuhliswa komntwana ongakazalwa.
– Inika amandla amaninzi.
Akufanele wenze imithambo enzima ngexesha lokukhulelwa. Ukuzivocavoca okucetyiswayo kwabasetyhini abakhulelweyo ukuhamba, ukugijima kunye nokuqubha.
unyango olulula
abafazi abakhulelweyo ukudakumba ngexesha lokukhulelwaukoyisa kunye ukudakumba emva kokubeleka Kusenokufuneka unyango olulula ukuthintela
Unyango olukhanyayo lucingelwa ukunciphisa iimpawu zokudakumba ngokuchaphazela iikhemikhali zengqondo ezinxulumene nokulala kunye nomoya.
Ukongezelela, unyango olulula lunokunyanga ukuphazamiseka kokulala kunye nezinye iingxaki ezinxulumene nokukhulelwa. Ukwenza unyango olulula, kufuneka uhlale ecaleni kwebhokisi yonyango ekhanyayo ekunika ukukhanya okuqaqambileyo, njengesibane sangaphandle sendalo.
acupuncture
iacupuncture evela kumayeza aseMpuma, ukukhulelwa kunye nokudandatheka emva kokubeleka Iye yaba yindlela ethandwa kakhulu I-acupuncture iphucula ukujikeleza kwegazi.
Ukubeka iinaliti kumanqaku athile omzimba kuyasebenza ekuququzeleleni ukujikeleza kwegazi. Le ndlela ikwanceda ukuvelisa nokuvuselela iikhemikhali eziphelisa iintlungu kwinkqubo yemithambo-luvo.
Kuphucula amandla endalo omzimba okuchasa umonakalo nokulawula iimvakalelo ezinjengoxinezeleko namaxhala. Ngokuba, ukudakumba ngexesha lokukhulelwa nasemva kokubelekaNgelixa uthetha ngeengcebiso eziluncedo malunga nendlela yokunqoba eso sifo, i-acupuncture ayifanele ihoywe.
Abo banqwenela ukwenza unyango lwe-acupuncture kufuneka bafumane i-acupuncture yobuchwephesha kwisicwangciso sonyango esinokwenzeka nesifanelekileyo.
Ukutya okunempilo
Ukutya okunempilo kudlala indima ebalulekileyo kwimpilo yowesifazane okhulelweyo kunye nophuhliso olufanelekileyo lweentsana ezingekazalwa. Ukongezelela, ukutya okunempilo kukwakhusela impilo yengqondo neyomzimba yabasetyhini abakhulelweyo.
Okunye ukutya okungenampilo kubangela ukuphazamiseka kwemizwelo, ngelixa ukutya okunempilo kuphakamisa isimo sengqondo. Ukukhulelwa kunye nokudandatheka emva kokubelekaNika ingqalelo kwisidlo sakho ukuze ukhanyise umgubo. Ukutya okunempilo okukhuthazwayo ngeli xesha yikhaphetshu, iinkozo ezipheleleyo, i-oats, irayisi emdaka kunye nokutya okutyebileyo kwi-omega 3.
I-FolateYenye yezondlo eziyimfuneko kunye neevithamini ezibalulekileyo. Ukutya okuphezulu kwi-folate; ukutya okufana ne-broccoli ebilisiweyo, isipinatshi, iimbotyi kunye nentsholongwane yengqolowa.
Abasetyhini abakhulelweyo akufuneki batsibe isidlo sakusasa. Ukuqiniswa nge-folic acid, i-vitamin B6, i-vitamin B12, i-iron kunye ne-calcium zibalulekile ekukhulelweni. Iimveliso zezilwanyana kunye neenkozo ezininzi ziyimithombo efanelekileyo ye-vitamin B6.
Iyogathi enamafutha aphantsi ngumthombo obalaseleyo wecalcium kunye nevithamin D. Ngokutya iimbotyi, iibhanana, amabele enkukhu kunye neetapile ezibhakiweyo, Vitamin B12 Unokwandisa umthamo wakho. Yitya iimbotyi zezintso, iilentile kunye neembotyi ukuze ufumane i-iron eyaneleyo.
Yitya ukutya okuninzi okuqulethe i-omega 3 fatty acids. I-Omega 3 fatty acids ivuselela iikhemikhali zokuziva ulungile kwaye iphakamisa isimo sengqondo. Iioyile ze-Omega 3 ziyasebenza ekulweni nokudakumba kunye noxinzelelo. Unokwandisa i-omega 3 yakho yokutya ngokutya intlanzi enamafutha, ubisi, iyogathi kunye namaqanda.
Fumana ukulala ngokwaneleyo kunye nomgangatho
ukudakumba ngexesha lokukhulelwaichaphazela umgangatho wokulala. Kubalulekile ukuba ulale iiyure ezisi-8 ngosuku ngexesha lonke lokukhulelwa kwakho. Ukungalali kuchaphazela kakubi isimo sengqondo kwaye kunokulimaza ukukhula kosana olungekazalwa.
Uphononongo luchonge ubudlelwane obusondeleyo phakathi kokungalali kakuhle kunye nokudakumba ngexesha lokukhulelwa.
Kufuneka ufumane indawo yokulala efanelekileyo. Abanye oogqirha bacebisa abafazi abakhulelweyo ukuba balale kwicala labo lasekhohlo. Oku kunciphisa uxinzelelo lobunzima bomntwana kwi-vein kwaye kwenza intliziyo isebenze lula. Kwakhona, ukulala ngecala lasekhohlo kuphucula ukujikeleza kwegazi entliziyweni kwaye kuqinisekisa ukuhamba kakuhle kwegazi kwisibeleko, usana kunye nezintso. Abo baneengxaki zokulala kufuneka bathethe ngokuqinisekileyo nodokotela wabo kwaye benze ngokuhambelana neziphakamiso.
Thetha no
Amabhinqa akhulelweyo asenokuba noloyiko, ukuxhalaba nokudideka. Abo baye bafumana ukukhulelwa kwangaphambili baziva bexhalabile kakhulu. Ukuba uneemvakalelo neengcinga ezingakhiyo, kutheni ungathethi nentsapho nabahlobo bakho?
Elinye lawona mayeza angcono asekhaya oxinzelelo kunye noxinzelelo kukuthetha. njengeengxaki zentsapho, amava obuqu, ukwenzakala kwangaphambili, ukuxhatshazwa, okanye ubulolo ukudakumba ngexesha lokukhulelwa Unokufumana malunga nezinto ezibangela ukuba uthethe nabahlobo bakho kunye nosapho.
Hamba ngaphandle
Ukuhamba ngaphandle kunconywa ngexesha lokukhulelwa okanye emva kokubeleka. Ilanga elithambileyo kunye nomoya ovulekileyo wendalo unokufudumeza intliziyo yakho kwaye usethe umoya wakho.
Ilanga likwangumthombo omkhulu wevithamin D, edlala indima ebalulekileyo ekuxhaseni ukukhula kwamathambo omntwana.
gcina idayari
Yabelana ngamaxesha akho okonwaba nosana lwakho olungekazalwa okanye olusanda kuzalwa. Kufuneka ugcine idayari kwaye ubhale phantsi umzuzu ngamnye wobomi bakho.
Iingenelo zokugcina idayari zininzi kunoko. Ukukhulelwa kunye nokudandatheka emva kokubelekaIkwayenye yeendlela ezisebenzayo zokoyisa ukudakumba. Inokuba liqabane lakho lemihla ngemihla kwaye uphumle.
Kucetyiswa ukuba wabelane ngamava akho nosana lwakho. Idala iqhina eliqinileyo phakathi kukamama nosana. Olu nxibelelwano luya kukwenza wonwabe.
Fumana into oyithandayo
Zifumanele i-hobby yokujongana noxinzelelo kunye nokudakumba ngexesha lokukhulelwa. Ikukhupha kuxinzelelo kunye neengcinga ezingalunganga.
Ukuhlala ekhaya ungenzi nto kwenza abafazi abakhulelweyo bazive bediniwe kwaye bediniwe. Abasetyhini abakhulelweyo kufuneka benze izinto ezithile zokuzonwabisa, ezinjengokufunda iincwadi okanye ukupeyinta.
Zijikeleze ngabantu abalungileyo
Abantu abakungqongileyo banokuchaphazela imo yakho kunye nomoya wakho. Abasetyhini abakhulelweyo banokuziva bedakumbile okanye benoxinzelelo xa bethetha nabantu abangalunganga.
Kubalulekile ukuba phakathi kwabantu abonwabileyo nabacinga ngezinto ezakhayo. Luluvo olukhulu ukuchitha ixesha nosapho kunye nabahlobo bakho.
Abantu abanesimo sengqondo esihle bayakukhuthaza. Incoko kunye nokuhleka ziluncedo lokuthomalalisa uxinzelelo olunceda ukukhupha uxinzelelo kunye nesimo esibi.
mamela umculo weklasiki
Ukukhulelwa kunye nokudandatheka emva kokubelekaUkuthintela oku kungenzeki, kufuneka uzame ukumamela umculo weklasikhi. Ukuphulaphula umculo weklasikhi kucingelwa ukuba kuphelise iimvakalelo ezingalunganga kunye nokudandatheka.
Umculo weClassical uthathwa njengesixhobo sokudambisa uxinzelelo njengoko unyusa ukuveliswa kwe-serotonin. Ukumamela umculo osemgangathweni kugcina ingqondo izolile kwaye iphakamisa umoya.
iiprobiotics
Obunye ubungqina bubonisa ukuba ukonakala kweentyatyambo kungunobangela wokuphazamiseka kweemvakalelo ezifana nokuxhalaba, uxinezeleko nodandatheko. Olunye uphononongo lufumanise ukuba iinkcubeko ezisebenzayo ezifumaneka kwiyogathi zinokuwunyusa umoya wakho.
Abasetyhini abakhulelweyo abafumana uxinzelelo, uxinzelelo kunye nokuxhalaba kufuneka batye ukutya okutyebileyo kwiinkcubeko ezisebenzayo, njengeyogathi. Iiprobiotics ezilungileyo zifumaneka kukutya okuvundisiweyo okufana neyogathi, i-sauerkraut, kunye nebhotela.
Fumana uncedo kwiingcali zokukhulelwa
Ukudakumba ngexesha okanye emva kokukhulelwa Ukuba awukwazi ukuyisombulula ngokwakho, kufuneka ufune uncedo kumntu oyingcali kweli candelo.
Hlala kude noxinzelelo ukuze ugcine ingqondo yakho isempilweni, kwaye ungakutyesheli ukutya okunempilo ukuqinisekisa ukukhula okufanelekileyo kosana lwakho olungekazalwa okanye olusandul’ ukuzalwa.
Amanqaku ekufanele uwafunde
