Wonke umama ozayo uzozama ukulungiselela ngangokunokwenzeka ukubeletha. Isikhathi sokuzalwa komntwana akulula, ngakho-ke kubaluleke kakhulu ukuba ulungiselele kokubili ngokwengqondo nangokomzimba. Abesifazane abakhulelwe banamuhla banamathuba amaningi okugcoba imizimba yabo ngaphambi kokuzalwa - imfanelo yabesifazane abakhulelwe, i-yoga, ukubhukuda, i-aqua aerobics, ukubhukuda namahlengethwa nokunye okuningi. Omama nogogo bethu babengazi ngisho nazo zonke lezi zindlela. Kodwa kunezivivinyo ezikhethekile abesifazane ababazi kusukela ezikhathini zasendulo. Umbuzo wokuzivocavoca wokuphefumula kwabesifazane abakhulelwe. Ukusebenzisa umzimba wokuphefumula kwabafazi abakhulelwe kuyingxenye ebalulekile yenkambo yokukhulelwa nokuphumelela.
Kungani ukuphefumula umzimba ngesikhathi sokukhulelwa?
Ngesikhathi sokukhulelwa, owesifazane udinga ukwanda okwenziwe oksijeni. Lokhu kungenxa yokuthi manje umama wesikhathi esizayo ukondla oksijini hhayi umzimba wakhe kuphela, kodwa futhi nomzimba wengane. Engxenyeni yesibili yokukhulelwa abesifazane abaningi bakuthola kunzima ukuphefumula. Isibeletho esikhulayo siyaqina esifundeni sezintambo, futhi siqala ukuphakama, ngaleyo ndlela sishintshe izitho zangasese. Ngenxa yalokho, i-diaphragm ingaphansi kwengcindezi, okwenza kube nzima ukuphefumula ngesikhathi sokukhulelwa. Umthamo wemaphaphu uba mncane, kanti lona wesifazane uthola oksijini encane kuye nomntanakhe. Inhliziyo ivumelana ngokushesha, futhi yonke isimiso senhliziyo siqala ukusebenza ngamandla. Ukuzivocavoca ngokuphefumula kwabesifazane abakhulelwe kuvumela ukujwayelekile umsebenzi wezinhliziyo, kudambisa ukucindezeleka, ukuvuselela kanye nokukhuthaza.
Wonke umama ozayo kufanele azi ngokubaluleka kokuphefumula okufanele ngesikhathi sokukhulelwa nokubeletha. Ngesikhathi sokubeletha, owesifazane uphefumulela cishe kokubili, kodwa ngenxa yokulwa okunamandla, umuntu akahlali njalo egxile ekuphefumuleni. Ngakho-ke, kubalulekile ukuqonda wonke amasu kusengaphambili ukuze uyenze ngokuzenzekelayo, ngaphandle kokucabanga ngesikhathi sokubeletha.
Ukwenza ukuzivocavoca kokuphefumula kwabesifazane abakhulelwe, ungafinyelela okulandelayo:
- ukususa ithoni ekhulayo yesibeletho;
- ukunciphisa i-toxemia ngesikhathi sokukhulelwa;
- ukuthuthukisa ukujikeleza kwegazi;
- ukwenza lula ukugeleza oksijeni ebuchosheni bomntwana;
- ukuqeda ukuphefumula okukhuthele ngesikhathi sokukhulelwa.
Ukuzivocavoca okuphefumulayo kwabesifazane abakhulelwe
Zonke izindlela zokuphefumula kwabesifazane abakhulelwe zihlukaniswe ngamaqembu amabili: lezo ezenziwa ngokunyakaza kanye nalabo abenziwa ngaphandle kokunyakaza.
Okokuqala futhi okubaluleke kakhulu, umama othembekile kufanele afunde ukuphefumula ngokugcwele. Leli gama lisho ukuphefumula okujulile, okungeyona ingxenye ephezulu yamaphaphu kuphela okuhilelekile, kodwa nayo yonke imfucuza, i-thorax nesisu esiswini. Ukuphefumula okujulile kusiza ukuqeda ukuphefumula okukhulu ngesikhathi sokukhulelwa nokunciphisa kancane ubuhlungu phakathi nokulwa.
- Themba ngemuva kwakho, ubeke imicushi ekhululekile ngaphansi kwamadolo akho nangaphansi kwekhanda lakho. Exhale. Kancane kancane, vula umoya ngekhala lakho, ugcwalise isisu sakho ngakho. Bamba umoya wakho imizuzwana embalwa bese uphuma kancane ngomlomo wakho, kuyilapho uphumule yonke imisipha. Ukuzivocavoca kungenziwa ngaphansi komculo omnandi. Ngemuva kwemizuzu eyishumi yokuphefumula okujulile, ukuphefumula okusebenzayo ngesikhathi sokukhulelwa kuba lula.
- Hlala phansi bese uzama imizuzu embalwa ukuphefumula futhi ungenakuqhathaniswa - "inja-like". Le nqubo iyasiza ngesikhathi sokusebenza, lapho izingxabano ziba namandla. Futhi, lokhu kuvivinya kukuvumela ukuba uphumule yonke imisipha futhi uzizwe ulula.
- Yenza ukuzivocavoca kokuqala nokwesibini ngenkathi ushayela - lapho uhamba, ngesikhathi sokuhlanza indlu kanye nanoma imuphi omunye umthwalo olula.
- Khipha kancane kancane umoya, ubale kuze kube ezine. Bamba umoya wakho, futhi, ngemizuzwana emine, bese uphumelela, ubale ukuya emine. Ngemizuzwana emine, ungafaki futhi uphinde usebenzise lo msebenzi.
Amama omuso kufanele enze ukuvocavoca okuphefumula ngesikhathi sokukhulelwa nsuku zonke - kuphela kulokhu kuzokwazi ukufeza imiphumela ebonakalayo. Ukuzivocavoca njalo njalo kunomzuzu wamahhala futhi emva kwamasonto ambalwa ukuphefumula okufanele kuyoba umkhuba. Abesifazane abahlanganyela kulezi zivocavoca, cishe abazi ngezinkinga zokuphefumula ngesikhathi sokukhulelwa.