Kuyini Ukukhulelwa Nokucindezeleka Kwangemva Kokubeletha Futhi Kwelashwa Kanjani?

Abesifazane abaningi babheke phambili ekubambeni ingane yabo ezingalweni zabo ngesikhathi bekhulelwe, esinye sezikhathi ezijabulisa kakhulu ekuphileni kwabo. Nokho, ukukhulelwa akulethi nje injabulo kuphela kodwa futhi nokudideka.

Abesifazane abazoba omama okokuqala, ngesikhathi nangemuva kokukhulelwa angase abe nokucindezeleka, ukwesaba, ngisho nokucindezeleka. I-American Congress of Obstetrics and Gynecologists (ACOG), ukucindezeleka ngesikhathi sokukhulelwa kanye nokuphazamiseka kwemizwelo kunzima kwabesifazane abangaba ngu-14 kuya ku-23% ukuba bakunqobe. Omama abaningi ukucindezeleka ngesikhathi nangemva kokukhulelwa izimpilo.

ukuba nokuphazamiseka kwemizwa ukucindezelekazingathinta noma yimuphi umuntu esikhathini esithile empilweni yakhe. Omama bokuqala bathambekele ekucindezelekeni nasekucindezelekeni. Ngeshwa, ukucindezeleka ngesikhathi noma ngemva kokukhulelwa Kuvame ukudideka nokungalingani kwe-hormonal futhi akukwazi ukutholakala ngendlela efanele.

Ukukhulelwa kanye nokucindezeleka kwangemva kokubelethakungenxa yezinguquko kumakhemikhali obuchopho. Ukukhulelwa kubangela izinguquko zehomoni ezisebenza kumakhemikhali obuchopho. Yingakho abesifazane abakhulelwe, ikakhulukazi omama abaqalayo, bevame ukuba nengcindezi kanye nokunye ukuphazamiseka kwemizwa.

Ubunzima bokugxila, ukudabuka okuqhubekayo, ukuqwasha noma ukulala kakhulu, ukukhathala, imicabango eqhubekayo yokuzibulala, ukuphelelwa ithemba, izinguquko endleleni odla ngayo, imizwa yokuzizwa ungento yalutho izimpawu okungafanele zishaywe indiva ngesikhathi sokukhulelwa.

Ukucindezeleka kuthinta kabi isimo sakho sengqondo nempilo. Nokho ukucindezeleka okungalashwa ngesikhathi sokukhulelwa nangemuva kokubeletha, kuthinta kabi kakhulu izingane ezisanda kuzalwa.

Abesifazane abakhulelwe babhekene nokucindezelekangokuvamile angabhekana nokukhathazeka kanye nokuntuleka kokudla okunomsoco; Ingazala ngaphambi kwesikhathi, izinkinga zokukhula kanye nokuzalwa kwengane enesisindo esincane. Ukukhulelwa kanye nokucindezeleka kwangemva kokubelethaUmama ohlushwa umdlavuza ulahlekelwa amandla akhe okuzinakekela yena nosana lwakhe.

Ngoba, ukukhulelwa kanye nokucindezeleka kwangemva kokubelethaKubalulekile ukwazi izindlela zokukunqoba. esihlokweni "kuyini ukukhulelwa nokucindezeleka kwangemva kokubeletha", "ziyini izimpawu zokukhulelwa kanye nokucindezeleka kwangemva kokubeletha", "iziphi izindlela zemvelo zokwelapha ukucindezeleka ngesikhathi sokukhulelwa" Imibuzo efana nalena izophendulwa.

Yiziphi Izimpawu Zokukhulelwa Nokucindezeleka Kwangemva Kokubeletha?

Izimpawu zalesi simo zingaqala nganoma isiphi isikhathi ngesikhathi sokukhulelwa noma onyakeni wokuqala ngemva kokuzalwa. Kuhlukile kuwo wonke umuntu futhi izimpawu ezilandelayo zingase zenzeke:

- Imizwa yokucasuka noma ukucasuka

– Ukungabi nesithakazelo enganeni

- Isifiso sokudla kanye nokuphazamiseka kokulala

- Ukukhala njalo nokudabuka

- Imizwa yecala, ihlazo, noma ukuphelelwa ithemba

- Ukulahlekelwa isithakazelo, injabulo, noma injabulo ezintweni obukade uzijabulela

- Imicabango yokulimaza ingane noma ukuzilimaza

Izingozi Zokukhulelwa Nokucindezeleka Kwangemva Kokubeletha

Ucwaningo lukhombisa ukuthi izinto ezibalwe ngezansi zikubeka engcupheni enkulu yokuba nalezi zimo. Uma unanoma iyiphi yalezi zici, kufanele uxoxe ngazo nodokotela wakho ukuze ukwazi ukuhlela kusengaphambili ukunakekelwa lapho ukudinga.

- Umlando womuntu siqu noma womndeni wokucindezeleka, ukukhathazeka, noma ukudangala kwangemva kokubeletha

- I-Premenstrual Dysphoric Disorder (PMDD noma PMS)

– Ukwesekwa okunganele ekunakekelweni komntwana

- Ukucindezeleka kwezezimali

– Ingcindezi yomshado

– Izinkinga zokukhulelwa, ukubeletha noma ukuncelisa

- Isenzakalo esibalulekile sempilo yakamuva: ukulahlekelwa, ukuthutha indlu, ukulahlekelwa umsebenzi

– Omama abazingane zabo ziseSizindaweni Ezisanda kuzalwa

– Omama belatshwa inzalo

- Abesifazane abanokungalingani kwe-thyroid

- Abesifazane abananoma yiluphi uhlobo lwesifo sikashukela (uhlobo 1, uhlobo 2 noma ukukhulelwa)

Indlela Yokwelapha Ukucindezeleka Ngesikhathi Sokukhulelwa Nangemuva?

Ukukhulelwa kanye nokucindezeleka kwangemva kokubelethaIzimbangela zihlanganisa izinkinga zobudlelwane, ukwelashwa kokungatholi abantwana, umlando womuntu siqu noma womndeni wokucindezeleka, ukulahlekelwa ukukhulelwa kwangaphambilini, umlando wokulimala noma ukuhlukunyezwa, izinkinga zokukhulelwa, nezenzakalo ezicindezelayo kukho konke ukuphila. Ukukhulelwa nokucindezeleka kwangemva kokubelethaUngasebenzisa izindlela zemvelo ezilandelayo ukuze unqobe; 

Ukuzivocavoca

Uma ukhathazekile ngempilo yakho engokomzimba nengqondo ngesikhathi ukhulelwe, kufanele uzivocavoce. Ukuzivocavoca kuphumelela ekugcineni impilo kanye nokulawula ukuma kwenhliziyo. Zivocavoce, ukucindezeleka ngesikhathi sokukhulelwa nangemva kokubelethaIngakwazi ukukunqanda ngisho nokuselapha.

Uma ubhekana nokucindezeleka nokwesaba ngenxa yokukhulelwa, umzimba wakho ukhulula amazinga aphezulu amahomoni njenge-adrenaline, i-cortisol, ne-noradrenaline.

Ukucindezeleka kulimaza abesifazane abakhulelwe kanye nezingane ezingakazalwa ngoba ikhanda futhi kwandisa ingozi yomfutho wegazi ophezulu. Ukuzivocavoca kungalawula ukucindezeleka nezimo zemizwa ngenxa:

- Yandisa ukukhishwa kwamakhemikhali ebuchosheni akusiza ukuthi uzizwe ulungile, kufaka phakathi i-serotonin nama-endorphin.

- Ngokuzivocavoca, ususa imicabango ekhathazekile.

Ithuthukisa izinga lokulala, elidlala indima ebalulekile ekulawuleni ukucindezeleka kanye nokuthuthukiswa komntwana ongakazalwa.

- Inikeza amandla amaningi.

Akufanele wenze izivivinyo ezinzima ngesikhathi ukhulelwe. Ukuzivocavoca okunconyiwe kwabesifazane abakhulelwe ukuhamba, ukugijima nokubhukuda.

ukwelapha ukukhanya

abesifazane abakhulelwe ukucindezeleka ngesikhathi sokukhulelwaukunqoba futhi ukucindezeleka kwangemva kokubeletha Ingase idinge ukwelashwa okulula ukuvimbela

Ukwelashwa okukhanyayo kucatshangwa ukuthi kunciphisa izimpawu zokucindezeleka ngokuthinta amakhemikhali obuchopho ahlotshaniswa nokulala nomoya.

Ngaphezu kwalokho, ukwelashwa okukhanyayo kungaphatha ukuphazamiseka kokulala nezinye izinkinga ezihlobene nokukhulelwa. Ukuze wenze ukwelapha okukhanyayo, udinga ukuhlala eduze kwebhokisi lokwelapha elikhanyayo elikunikeza ukukhanya okukhanyayo, njengesibani esingaphandle semvelo.

ukutshopa

i-acupuncture evela emithini yasempumalanga, ukukhulelwa kanye nokucindezeleka kwangemva kokubeletha Sekuphenduke indlela ethandwa kakhulu I-acupuncture ithuthukisa ukujikeleza kwegazi.

Ukubeka izinaliti ezindaweni ezithile zomzimba kuphumelela ekwenzeni ukuhamba kwegazi kube lula. Le ndlela isiza futhi ukukhiqiza futhi ikhuthaze amakhemikhali aqeda ubuhlungu ohlelweni lwezinzwa.

Ithuthukisa ikhono lemvelo lomzimba lokubhekana nomonakalo nokulawula imizwelo enjengokucindezeleka nokukhathazeka. Ngoba, ukucindezeleka ngesikhathi sokukhulelwa nangemva kokubelethaNgenkathi ukhuluma ngamathiphu awusizo okuthi ungasinqoba kanjani lesi sifo, i-acupuncture akufanele inganakwa.

Labo abafisa ukwenza ukwelashwa kwe-acupuncture kufanele bathole i-acupuncturist echwepheshile ngohlelo lokwelapha olungase lube khona futhi olufanele.

Ukudla okunempilo

Ukudla okunempilo kudlala indima ebalulekile empilweni yowesifazane okhulelwe kanye nokuthuthukiswa okufanele kwezingane ezingakazalwa. Ngaphezu kwalokho, ukudla okunempilo kuvikela nempilo engokwengqondo nengokomzimba yabesifazane abakhulelwe.

Okunye ukudla okungenampilo kubangela ukuphazamiseka kwemizwelo, kuyilapho okunye ukudla okunempilo kuphakamisa imizwa. Ukukhulelwa nokucindezeleka kwangemva kokubelethaNaka ukudla kwakho ukuze ukhanyise ufulawa. Ukudla okunempilo okunconyelwe kulesi sikhathi iklabishi, okusanhlamvu, i-oats, irayisi elinsundu kanye nokudla okunothe nge-omega 3.

I-FolateIngenye yezakhi ezibalulekile namavithamini abalulekile. Ukudla okuphezulu ku-folate; ukudla okufana ne-broccoli ebilisiwe, isipinashi, ubhontshisi kanye negciwane likakolweni.

Abesifazane abakhulelwe akufanele beqe ukudla kwasekuseni. Kuqiniswe nge-folic acid, uvithamini B6, uvithamini B12, insimbi ne-calcium kubalulekile ekukhulelweni. Imikhiqizo yezilwane kanye nezinhlamvu eziningi ziyimithombo emihle kavithamini B6.

Iyogathi enamafutha aphansi iwumthombo omuhle kakhulu we-calcium ne-vitamin D. Ngokudla ubhontshisi, ubhanana, amabele enkukhu namazambane abhakiwe, I-Vitamin B12 Ungakwazi ukwandisa ukudla kwakho. Yidla ubhontshisi wezinso, udali nobhontshisi ukuze uthole i-ayoni eyanele.

Yidla kakhulu ukudla okuqukethe i-omega 3 fatty acids. I-Omega 3 fatty acids ivuselela amakhemikhali wokuzizwa futhi iphakamisa isimo sengqondo. Amafutha e-Omega 3 ayasebenza ekulweni nokucindezeleka nokucindezeleka. Ungakwazi ukwandisa ukudla kwakho kwe-omega 3 ngokudla inhlanzi enamafutha, ubisi, iyogathi namaqanda.

Thola ukulala okwanele nekhwalithi

ukucindezeleka ngesikhathi sokukhulelwakuthinta ikhwalithi yokulala. Kubalulekile ukuthi ulale amahora angu-8 ngosuku phakathi nokukhulelwa kwakho. Ukuqwasha kuthinta kabi isimo sengqondo futhi kungalimaza ukukhula kwengane engakazalwa.

Ucwaningo luthole ubudlelwano obuseduze phakathi kokungalali kahle nokudangala ngesikhathi sokukhulelwa.

Kufanele uthole indawo yokulala efanelekile. Abanye odokotela bayeluleka abesifazane abakhulelwe ukuba balale ngohlangothi lwabo lwesobunxele. Lokhu kwehlisa umfutho wesisindo somntwana emthanjeni futhi kwenza inhliziyo isebenze kalula. Futhi, ukulala ngohlangothi lwesobunxele kuthuthukisa ukujikeleza kwegazi enhliziyweni futhi kuqinisekisa ukugeleza okuhle kwegazi esibelethweni, umbungu kanye nezinso. Labo abanezinkinga zokulala kufanele nakanjani bakhulume nodokotela wabo futhi benze ngokuvumelana nezincomo.

Khuluma no

Abesifazane abakhulelwe bangase babe nokwesaba, ukukhathazeka, nokudideka. Labo abake balahlekelwa ukukhulelwa ngaphambili bazizwa bekhathazeke kakhulu. Uma unemizwa nemicabango engemihle, kungani ungakhulumi nomkhaya wakho nabangane?

Elinye lamakhambi asekhaya angcono kakhulu ekucindezelekeni nasekucindezelekeni ukukhuluma. njengezinkinga zomndeni, ulwazi lomuntu siqu, ukuhlukumezeka kwangaphambilini, ukuhlukunyezwa, noma isizungu ukucindezeleka ngesikhathi sokukhulelwa Ungakwazi ukuzungeza izibangeli ngokukhuluma nabangani bakho nomndeni wakho.  

Hamba uphumele ngaphandle

Ukuhamba ngaphandle kunconywa ngesikhathi sokukhulelwa noma ngemva kokubeletha. Ilanga elipholile nomoya ovulekile wemvelo kungafudumeza inhliziyo yakho futhi kukwenze ujabule.

Ilanga futhi liwumthombo omkhulu kavithamini D, odlala indima ebalulekile ekusekeleni ukukhula kwamathambo omntwana.

gcina idayari

Yabelana ngezikhathi zakho ezijabulisayo nosana lwakho olungakazalwa noma olusanda kuzalwa. Kufanele ugcine idayari futhi ubhale phansi zonke izikhathi zokuphila kwakho.

Izinzuzo zokugcina idayari ziningi kakhulu kunalokho. Ukukhulelwa kanye nokucindezeleka kwangemva kokubelethaFuthi kungenye yezindlela ezisebenzayo zokunqoba ukucindezeleka. Kungaba umngane wakho wansuku zonke futhi uphumule.

Kunconywa ukuthi wabelane ngesipiliyoni sakho nengane yakho. Kwakha isibopho esiqinile phakathi kukamama nengane. Lesi sibopho sizokwenza ujabule.

Thola umsebenzi wokuzilibazisa

Zitholele umsebenzi wokuzilibazisa wokubhekana nokucindezeleka nokucindezeleka ngesikhathi sokukhulelwa. Kukususe ekucindezelekeni nasemicabangoni engemihle.

Ukuhlala ekhaya ungenzi lutho kwenza abesifazane abakhulelwe bazizwe bekhathele futhi bekhathele. Abesifazane abakhulelwe kufanele benze izinto ezithile zokuzilibazisa, njengokufunda izincwadi noma ukudweba.

Zizungeze nabantu abaqondile

Abantu abaseduze kwakho bangathinta isimo sakho sengqondo nesimo sengqondo. Abesifazane abakhulelwe bangazizwa becindezelekile kalula noma benengcindezi uma bekhuluma nabantu abangalungile. 

Kubalulekile ukuba phakathi kwabantu abajabule futhi abanemicabango eyakhayo. Kungumqondo omuhle ukuchitha isikhathi nomndeni wakho nabangane.

Abantu abalungile bayakujabulisa. Ingxoxo nokuhleka kuyizidakamizwa ezisiza ukuqeda ukucindezeleka kanye nesimo esibi.

lalela umculo we-classic

Ukukhulelwa nokucindezeleka kwangemva kokubelethaUkuze uvimbele lokhu kungenzeki, kufanele uzame ukulalela umculo we-classic. Ukulalela umculo we-classic kucatshangwa ukuthi kuqeda imizwa engemihle nokucindezeleka.

Umculo we-Classical uthathwa njenge-antidepressant ewusizo njengoba ukhulisa ukukhiqizwa kwe-serotonin. Ukulalela umculo wekhwalithi kugcina ingqondo izolile futhi iphakamisa isimo sengqondo.

ama-probiotics

Obunye ubufakazi bubonisa ukuthi izimbali ezikhubazekile ziyimbangela yokuphazamiseka kwemizwa njengokukhathazeka, ukucindezeleka nokucindezeleka. Ezinye izifundo zithole ukuthi amasiko asebenzayo atholakala ku-yogurt angaphakamisa isimo sakho sengqondo.

Abesifazane abakhulelwe ababhekene nokucindezeleka, ukucindezeleka nokukhathazeka kufanele badle ukudla okucebile kumasiko asebenzayo, njenge-yogurt. Ama-probiotics amahle atholakala ekudleni okuvutshiwe njenge-yogurt, i-sauerkraut, ne-buttermilk.

Thola usizo kochwepheshe bokukhulelwa

Ukucindezeleka ngesikhathi noma ngemva kokukhulelwa Uma ungakwazi ukuzixazulula ngokwakho, kufanele ufune usizo kumuntu onguchwepheshe kulo mkhakha.

Gwema ukucindezeleka ukuze ugcine ingqondo yakho iphilile, futhi ungakushayi indiva ukudla okunempilo ukuze uqinisekise ukukhula okufanele kwengane yakho engakazalwa noma esanda kuzalwa.