nguPatricia Hughes
Amajaqamba emilenzeni ayinkinga evamile ekukhulelweni, ikakhulukazi ku-trimester yesithathu. Ukuminyana nokuqiniswa okungazelelwe kwemisipha yethole kubuhlungu kakhulu futhi kuvame ukwenzeka ebusuku, okubangela ukuba uvuke usezinhlungwini ngenxa yokulala okunokuthula.
Imbangela eqondile yamajaqamba emilenzeni akwaziwa, kodwa kunezici ezithile okukholakala ukuthi zinomthelela emilenzeni. Isisindo esikhulayo sokukhulelwa, izinguquko ekujikelezeni kwegazi kanye nokucindezela emithanjeni evela kumntwana okhulayo kukholakala ukuthi kubangela ukungakhululeki emilenzeni. Indlela engcono kakhulu yokubhekana namajaqamba emilenzeni ukuwavimba.
Okuqukethwe
Ukuvimbela Amajaqamba Omlenze
Kukhona ezinye izinto ongazenza ukuze uvimbele amajaqamba emilenzeni. Ukuma noma ukuhlala isikhathi eside kakhulu ngesikhathi esisodwa kungabangela ukuminyana komlenze. Uma umsebenzi wakho udinga ukuthi ume noma uhlale isikhathi eside, thatha ikhefu usuku lonke. Beka izinyawo zakho phezulu uma umele umsebenzi futhi uvuke uhambe ngezikhathi ezithile uma uhlala edeskini.
Indlela ohlezi ngayo ingaba nomthelela ekubambeni kwemilenze. Gwema ukweqa imilenze yakho lapho uhlezi. Ukujikeleza kuyancipha lapho imilenze iwela. Ukuhlala izinyawo zakho ziphakanyisiwe ekupheleni kosuku noma ngesikhathi sekhefu kusiza ukuthuthukisa ukujikeleza kwegazi, okungasiza ekunciphiseni i-cramping.
Uma usukuma, ukwelula imisipha yomlenze kungasiza ekuvimbeleni ukuminyana. Yelula imisipha yethole emini nangaphambi kokuba ulale ebusuku, ngoba yilapho i-cramping ivame kakhulu khona. Ukuhamba kungenye indlela yokuthuthukisa ukujikeleza kwemilenze yakho futhi welule imisipha.
Indlela olala ngayo ebusuku inomthelela ekuhambeni kwegazi kwakho. Ukulala ngohlangothi lwesobunxele ebusuku kuyindawo engcono kakhulu yokulala yokwandisa ukujikeleza kwegazi. Lokhu kubalulekile ekubambeni, kanye nokuletha umoya-mpilo owengeziwe emzimbeni wakho nasenganeni yakho.
Ukuvivinya umzimba njalo kuhle ekujikelezeni kwakho. Kunezinzuzo eziningi zokuzivocavoca lapho ukhulelwe, okuhlanganisa ukuncipha kwemilenze emilenzeni, ukunciphisa ingozi yezinkinga ezithile, ukulawula ukukhuluphala kanye nokulungiselela umzimba ukusikwa. Ukubhukuda, ukuhamba kanye ne-yoga yokubeletha kuyizinhlobo zokuzivocavoca okwandisa ukujikeleza kwegazi, kunganciphisa amajaqamba emilenzeni futhi kube mnene. Buza udokotela noma umbelethisi wakho ngaphambi kokuqala isimiso esisha sokuzivocavoca ngesikhathi sokukhulelwa.
Kunobufakazi obubonisa ukuthi izithasiselo ezithile zingasiza ekubambeni. Ithiyori iwukuthi amazinga aphansi e-calcium noma i-magnesium angaba nesibopho sokwanda kwe-cramping. Isayensi ixubene ngokuthi ukuthatha izithasiselo ezengeziwe kuyasiza yini, kodwa kungase kudingeke ukuba uzame amajaqamba aphindelelayo. Khuluma nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokwengeza izithasiselo ezengeziwe ohlelweni lwakho lwansuku zonke.
Ukuphelelwa amanzi emzimbeni kungaba nomthelela ekubambeni komlenze. Uma uhlangabezana nokuminyanisa komlenze, nakisisa ukuze uhlale ugcwele amanzi. Hamba nebhodlela lamanzi uma uya emsebenzini noma uma uyokwenza imisebenzi ethile. Ukuphuza amanzi usuku lonke kukusiza ukuthi uhlale ugcwele amanzi, okunganciphisa amajaqamba emilenzeni.
Ukubhekana nama-Leg Cramps
Naphezu kwemizamo engcono kakhulu yokuvimbela, i-cramping isengenzeka. Uma ushaywa ijaqamba phakathi nobusuku, ubuhlungu buyazuma futhi bukhulu. Ukuze ukhulule imisipha futhi ukhulule i-cramp, welula umlenze, ugobe unyawo futhi uhambise izinzwane ukuze ukhiphe i-cramp. Gwema ukukhomba izinzwane, okungase kuqinise i-cramping.
Asukume ahambe aze ayoma. Lokhu kuzobe kungakhululekile ekuqaleni, kodwa ukuqhubeka nokuhamba ekamelweni lokulala kusiza ukwelula imisipha nokwandisa ukujikeleza emilenzeni yakho. Ukugeza okufudumele, ukusebenzisa ibhodlela lamanzi ashisayo noma ukuphulula imisipha yethole nakho kungaba usizo ekumiseni ijaqamba uma kwenzeka.
Lapho Kufanele Ukhathazeke Ngama-Leg Cramps
Nakuba amajaqamba emlenze kuwukungakhululeki okuvamile futhi ngokuvamile akudingi ukwelashwa, akuwona wonke amajaqamba emilenzeni anempilo. Ezinye izinto okufanele uziqaphele zihlanganisa ubuhlungu obungapheli emisipha yethole, ububele nokuvuvukala. Lokhu kungaba uphawu lwehlule legazi emlenzeni, okungaba kubi kakhulu noma kusongela ukuphila, uma ihlule liphuka. Izimpawu zamahlule egazi akufanele nanini zinganakwa.
Ngokusho kwe-American Society of hematology, abesifazane basengozini enkulu yokuba namahlule ngesikhathi sokukhulelwa. Umlando womndeni wamahlule egazi, ukukhuluphala ngokweqile nokuphumula kombhede kwandisa le ngozi futhi kungaholela ezinkingeni ekukhulelweni noma engozini empilweni kamama. Ngenxa yalokho, kubalulekile ukuqaphela izimpawu eziyisixwayiso futhi uzibike kudokotela wakho ngokushesha.
Ulwazi olwengeziwe mayelana namajaqamba emlenzeni ekukhulelweni luyatholakala nge March we-Dimes .
UPatricia Hughes ungumbhali ozisebenzelayo nomama wezingane ezine. UPatricia uneziqu zeBachelor in Elementary Education azithola eFlorida Atlantic University. Ubhale kabanzi ngokukhulelwa, ukubeletha, ukukhulisa izingane kanye nokuncelisa. Ngaphezu kwalokho, ubhale mayelana nokuhlotshiswa kwekhaya kanye nokuhamba.
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