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KWELI NQAKU
- Ngaba umthambo uyawuchaphazela kakubi uNiko lwakho lobisi lwebele?
- Iingenelo Zokuzilolonga Ngexa Wongayo
- Ukuzilolonga okugqwesileyo kwabasetyhini abongikazi
- Ukuzinika ixesha lokuzilolonga ngexa uncancisa
- Kunini apho Akufunekanga Uzilolonge Ngexa Uncancisa?
- Yintoni omawuyinxibe xa usebenza ngelixa uncancisa?
- Iingcebiso zokuzilolonga ngexa uncancisa
Ukwenza umthambo emva kokubeleka kuyimfuneko njengoko kwakunjalo ngaphambi nangexesha lokukhulelwa. Kodwa njengoko oomama abatsha beza kuqalisa imisebenzi yabo yokomelela kwakhona, bayaqikelela ukuba umthambo ngelixa ukuncancisa kuneziphumo ezibi kunikezelo lobisi lwebele.
Nangona kunokubakho iinkxalabo malunga nokwenza imithambo xa ukhulelwe, akukho ziphumo zibi zokwenza umthambo ngelixa uncancisa kuninzi lwabasetyhini. Esi sithuba sikunika isishwankathelo seziphumo zokuzilolonga kunikezelo lobisi lwebele, izibonelelo zalo ezongezelelweyo, kunye neengcebiso zokwenza umthambo ngelixa uncancisa.
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Ngaba umthambo uyawuchaphazela kakubi uNiko lwakho lobisi lwebele?
Kukholelwa ukuba ukwenza umthambo xa uncancisa umntwana wakho kunokutshintsha incasa yobisi lwakho lwebele kwaye unciphise ubungakanani balo. Nangona kunjalo, uphando lubonisa ukuba umyinge ophakathi wokuzilolonga awuchaphazeli incasa yobisi lwebele okanye unikezelo lwalo (Nye) (Mbini) .
Kwangaxeshanye, uphando lubonisa ukuba umthambo onzima unokunyusa ukuxinana kwe-lactic acid kubisi lwebele lomntu (3) . Nangona imiphumo yalo kumntwana ingaziwa, iintsana ezivakalelwa kukuba incasa yobisi lwebele zinokwenza ingxabano ngexesha lokutyisa. Nangona kunjalo, uninzi lweentsana luqhelana nokutshintsha incasa yobisi lwebele, ekwachatshazelwa zezinye izinto, ezinjengokutya. Lilonke, i advan'follow noopener noreferrer'> (4) .
- Ukuhamba ngokukhawuleza
- Ukuqubha
- Yoga
- Ukukhwela ibhayisekile
- Pilates
- Imithambo ye-aerobic ephantsi
- Ukubaleka/ukubaleka
- Ukuba unentlungu ngelixa usenza umthambo
- Uvuza umchamo ngelixa usenza imisebenzi enzima
- Ukuba unengxaki yokukhupha isinyi okanye izibilini zakho
- Ukuba uziva uziva ucinezelekile okanye uqhuma esiswini sakho okanye kwindawo yelungu lobufazi
- Phucula ukuma kunye nokusebenza ngexesha lokuzilolonga
- Nciphisa intshukumo yebele ngexesha lokubaleka, ukubaleka, kunye nokutsiba
- Nciphisa ukungakhululeki kwebele
- Inokwenza kube lula ukubamba iipads zamabele ukuntywila nakuphi na ukuvuza
- Musa ukulingeka ukuba unciphise umzimba ngokukhawuleza: Kuyinto eqhelekileyo ukuziva ufuna ukulahlekelwa zonke ezo pounds ozifumene ngexesha lokukhulelwa. Nangona kunjalo, musa ukungxama. Injongo asikokunciphisa umzimba ngokukhawuleza kodwa kukunciphisa ngokusempilweni. Xa usebenza ngexesha lokuncancisa, kufuneka ugcine ukutya okunempilo kwaye udle ubuncinci be-300-500 yeekhalori ngosuku kunokuba udla ngokudla.
Isiseko sakho se-caloric sinqunywe bubude bakho, ubunzima, kunye ne-metabolism. Ukuya kude kakhulu kwintsilelo yeekhalori kuko okuya kunciphisa unikezelo lobisi lwakho. Ukulahlekelwa yiponti enye ngeveki kuthathwa njengokukhuselekileyo komama abancancisayo, nangona kulungile ukulahlekelwa ngaphantsi kwayo (Shumi elinanye) .
Ezi zibonelelo zinceda umama ukuba azive ekhululekile, ekugqibeleni kuphuculwe ukukhutshwa kweprolactin kunye ne-oxytocin hormone, ebalulekileyo kwimveliso yobisi kunye nokunciphisa. (5) . Imveliso yobisi engcono kunye nokwehlisa ekugqibeleni kukhokelela ekuboneleleni kobisi olwaneleyo kusana kunye namathuba ambalwa okuba neengxaki ezinxulumene nokuncancisa.
Ukuzilolonga okugqwesileyo kwabasetyhini abongikazi
Kucetyiswa ukuba ulinde ubuncinci kwiiveki ezintandathu emva kokubeleka ukuze uqalise ukusebenza (Nye) . Kwakhona, dibana nogqirha wakho wokubelekisa / ugqirha wabasetyhini ngaphambi kokuba uqalise. Ukuba uneengxaki zomgangatho we-pelvic emva kokuzalwa komntwana, ukuqala unyango lomzimba ngoko nangoko kunokukunceda ukuba uphile ngokukhawuleza ukuze ubuyele kwindlela yakho yesiqhelo yokuzilolonga.
Mininzi imithambo enokwenziwa ngabasetyhini ngethuba lokubeleka. Ezinye zezona zisebenzayo ziquka (4):
Ukuzinika ixesha lokuzilolonga ngexa uncancisa
Ngelixa kulungile ukubuyela kwimithambo emva kokubeleka, kukwabalulekile ukuba ufumane ixesha elifanelekileyo loko. Kwiiveki ezimbalwa zokuqala emva kokubeleka, kufuneka uphumle ngokwaneleyo kwaye useke unikezelo lobisi lwebele oluluqilima. Kuthatha ubuncinane iiveki ezine ukuseka ukuncancisa, kwaye kungcono ukulinda ukuya kwiiveki ezintandathu (6) .
Bhalisa
Oomama abaninzi abatsha ekuqaleni baya kufumana ixesha elincinci lokuzilolonga kuba ixesha labo elininzi lithathwa ngokuncancisa nokunyamekela umntwana. Qalisa kancinci kancinci, kwaye emva koko wongeze ixesha kunye nokuqina kokuzilolonga kwakho. Ungasebenzisa ixesha olifumanayo ngelixa umntwana wakho elele kwaye ukhethe ukwenza imithambo ethambileyo ekhaya. Nje ukuba inkqubo yomntwana wakho ibe yinto eqikelelwayo ngandlel’ ithile, unokwenza inkqubo yesiqhelo yokuchitha ixesha elaneleyo lokuncancisa kunye nokwenza umthambo.
Kunini apho Akufunekanga Uzilolonge Ngexa Uncancisa?
Ngezantsi kukho ezinye iimeko apho kufuneka ukuphephe ukwenza umthambo ngelixa uncancisa (4) (7) .
iindawo zokusebenzela kwi-16 kufutshane nam
Uninzi lwezizathu zokuphepha ukwenza umthambo ngelixa ukuncancisa kunxulumene nezinto zasemva kokubeleka kunokuncancisa. Ukuba awujongani nakuphi na ukungonwabi emva kokubeleka kwaye ugqirha wakho ukunika imvume yakhe, unokuqalisa ukwenza imithambo ngexesha lokuncancisa. Ukuba novavanyo olupheleleyo ngugqirha womzimba oqeqeshwe kunyango lomgangatho we-pelvic nako kubalulekile.
Yintoni omawuyinxibe xa usebenza ngelixa uncancisa?
Abasetyhini abakhutheleyo bayakuqonda ukubaluleka kwenkxaso efanelekileyo yamabele ngelixa bezilolonga. Kukho izizathu ezininzi zokuba kutheni ibhodi yezemidlalo exhasayo inconywa xa usebenza ngelixa uncelisa (8) :
Amabele akho atshintsha ukumila rhoqo xa ukwisigaba sakho sokuncancisa. Amabele nawo agcwele kwaye anovakalelo. Unokucinga ngokumpompa ubisi phambi kokuzilolonga ukuze unciphise nakuphi na ukuqunjelwa. Kwakhona, khetha ibhodi yezemidlalo ekhululekileyo, ephefumlayo, exhasa kakuhle, kwaye ikuvumela ukuba wondle umntwana wakho ngokulula xa kuyimfuneko.
Khumbula ukuba uxinzelelo oluninzi olusuka kwi-brand yezemidlalo eqinile lunokubangela ukuba kufakwe i-ducts. Qinisekisa ukuba uyamondla umntwana okanye umpompe kwangoko phambi kokuba uzilolonge ukuze uthintele ukuvala ubisi ngexesha lokuzilolonga. Emva kokuba ugqibile ukusebenza kwaye uthabathe ibhodi yakho yezemidlalo, ukugubha amabele akho kunokunceda ukugcina ubisi luhamba kwaye luthintele i-clogs.
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Iingcebiso zokuzilolonga ngexa uncancisa
Ngezantsi kukho iingcebiso ekufuneka uzigcine engqondweni xa usenza umthambo ngelixa uncancisa.
Ukuzivocavoca ngelixa uncancisa kunokuba nemida yokuqala. Nangona kunjalo, emva kweeveki ezintandathu zokuqala, ungaqala imithambo enefuthe eliphantsi emva kokufumana imvume kagqirha. Ukuzilolonga kuneengenelo ezininzi, kwaye noomama abancancisayo banokuvuna i-advan'https://www.youtube.com/embed/D_-rrfDUk-0'>
Nye. Yenza umthambo , La Leche League International2. Kunikwe uSu et al., Oomama abancancisayo banokuSebenza: Iziphumo zophononongo lweqela , Cambridge University Press
3. J. P. Wallace, Ukugxininiswa kwe-Lactic Acid kubisi lwebele emva koMthambo oPhezulu , Ijenali yeHlabathi yezoNyango lwezeMidlalo
Isine. Ukuzilolonga emva kokubeleka , Ijelo leMpilo elingcono
5. Ubisi lwebele lwenziwa njani ; ISebe lezoLimo laseU.S
6. I-Pacifiers: Ukwanelisa iiMfuno zomntwana wakho ; I-American Academy of Pediatrics
7. Ukubuyela ngokukhuselekileyo kwi-Exercise Post-Pregnancy , Ukuzalwa kokukhulelwa kunye nosana
8. Ukuzivocavoca kunye neNkxaso yebele , Sports Medicine Australia
9. Yenza umthambo emva kokukhulelwa , IKholeji yaseMelika yeeObstetricians kunye neeGynecologists
10. Ukwehla kobunzima koomama , La Leche League International
