Amathiphu Kubabini Abalindele Ingane: Ukusebenzisana Ukuze Kube Nokukhulelwa Okunempilo

Ukukhulelwa inqubo ebucayi edinga ukunakekelwa okufanele, ukunakwa, nokusekelwa ukuze kuqinisekiswe impilo nenhlalakahle kamama nengane. Umbhangqwana lapho owesifazane ekhulelwe kufanele agxile ekudleni okulinganiselayo nasemphilosophini yokuphila enempilo yalowo okhulelwe ukuze kusekelwe isikhathi sokukhulelwa.

Izinyathelo ezincane ezifana nokudla ukudla okunezakhamzimba, ukuhlala usebenza, nokuhambela ndawonye emihlanganweni nodokotela zingaletha umehluko omkhulu. Ukusekelwa ngokomzwelo kubalulekile ngokufanayo, kodwa abashadikazi abaningi bakukhohlwa. Kulesi sihloko, sizobheka izinto umbhangqwana lapho owesifazane ekhulelwe okufanele azenze ukusekela ukukhulelwa okunempilo nokuba nokukhulelwa okulula.

Izinto umbhangqwana lapho owesifazane ekhulelwe okufanele azenze

Ukukhulelwa kulethela owesifazane izingqinamba eziningi zomzimba nezomzwelo [1]. Bobabili ozakwabo kudingeka basebenze njengeqembu ukuze badale indawo enempilo nenakekelayo yengane. Lezi zinyathelo ezilandelayo zingasiza abashadikazi ukubhekana kahle nenqubo yokukhulelwa ebucayi:

1. Hamba Uye Ekuhlolweni Kwangaphambi Kokubeletha Njalo

Abesifazane abaningi bakholelwa ukuthi akudingeki ukuthi baye ekuhlolweni ngesikhathi bekhulelwe ngaphandle uma bebona izimpawu ezikhathazayo. Nokho, ukuhlolwa okuvamile nodokotela noma umhlinzeki wezempilo kubalulekile kuyo yonke inkathi yokukhulelwa.

Lezi zikhathi zokubonana zivumela udokotela ukuba alandelele impilo kamama nengane. Izinyathelo ezibalulekile ezifana nama-ultrasound nokuhlolwa zisiza ekutholeni kusenesikhathi izinkinga ezingase zivele [2]. Khumbula ukuthi ukuthola izinkinga zokukhulelwa kusenesikhathi kwenza kube nokuphathwa okungcono futhi kwehlise amathuba ezinkinga.

Ochwepheshe batusa ukuvakashelwa kokunakekelwa kwangaphambi kokubeletha kanye njalo emavikini amane phakathi kweviki lesi-4 nele-28, kube njalo emavikini amabili kusukela evikini le-28 kuya kwele-36, bese kuba njalo ngeviki kusukela evikini le-36 kuya kwele-40 [3].

2. Gxila Emikhubeni Yokudla Okunempilo

Ucwaningo lukhombisa ukuthi izidingo zokudla kwabesifazane abakhulelwe zikhula kakhulu ukuze kusekelwe izinguquko ezihlobene nokukhulelwa emzimbeni [4]. Umfazi okhulelwe udinga izakhamzimba ezifana ne-folic acid, insimbi, i-calcium, i-iodine, kanye ne-vitamin D ukuze kusekelwe ukukhula nokuthuthuka okuhle kwengane nokusekela impilo yakhe nenhlalakahle yakhe.  

Ungathola lezi zakhi-mzimba ngokuhlanganisa izithelo eziningi, imifino, okusanhlamvu okuphelele, nezinkukhu nezinkomo ezinganamafutha amaningi ekudleni kwakho. Futhi, kubaluleke ngokulinganayo ukugwema ukudla okuyingozi njengenyama ecubekile nobisi obungakaze bupasterizwe. Ukuphuza amanzi anele nakho kubalulekile ekusekeleni izinguquko ezihlobene nokukhulelwa emzimbeni.

3. Cabanga Ngama-Prenatal Supplements

Ukudla okulinganiselayo kufanele kube yindlela yakho yokuqala yokuthola izakhi-mzimba ezisemqoka zokukhulelwa. Nokho, kubalulekile ukuqonda ukuthi ngisho nokudla okulinganiselayo kungase kungabiwanele ukuhlangabezana nesidingo esikhulayo sezakhi-mzimba ngesikhathi sokukhulelwa [5].

Yilokhu okwenza ama-prenatal supplements afana nale Prenatal ene-DHA i-Conceive Plus zikhona. Ama-prenatal supplements anika omama abakhulelwe amavithamini nezakhi ezisemqoka umzimba wabo owazidingayo ngesikhathi sokukhulelwa. Odokotela bancoma lezi supplements kumama abakhulelwe ukuze bagweme noma yiziphi izikhala ekudleni okungase kulimaze impilo kamama nempilo yengane.

4. Hlala Usebenza Ngokomzimba

Kukhona umbono omkhulu ongafanele kubantu wokuthi ukuzivocavoca akuphephile kumama nasengane ngesikhathi sokukhulelwa. Kodwa eqinisweni, imisebenzi elula efana nokuhamba ngezinyawo, ukubhukuda, ne-yoga ngokuvamile iphephile kwabesifazane abaningi abakhulelwe. Ukuvivinya umzimba okulingene kusiza ukuthuthukisa ukujikeleza kwegazi, kunciphise ukucindezeleka, futhi kulungise umzimba ukuzala.

Sikuncoma ukuthi ugweme imisebenzi enobungozi obuphezulu futhi uthintane nochwepheshe bakho bezempilo ukuze ubuze ngokuzivocavoca okuphephile kuwe, kuye ngesigaba sakho sokukhulelwa nempilo yakho yonke jikelele.

5. Beka Inhlalakahle Yemizwa Phambili

Imibhangqwana eminingi ekhulelwe iyayenganaki ingxenye yemizwa mayelana nokukhulelwa, ingaqapheli umthelela wayo kumama nasengane. Izinguquko zama-hormone ngesikhathi sokukhulelwa zenza lolu hambo lube yinhlukuza yemizwa kumama okhulelwayo.

Kulesi sigaba, ukuxhumana okuvulekile nokukhuluma ngemizwa yakho neqabane lakho kuyasiza. Ungaphinde uchithe isikhathi sakho emisebenzini yokuphumula efana nokuzindla, ukufunda, noma ukulalela umculo. Uma uzwa isidingo, ikakhulukazi uma ukucindezeleka nokukhathazeka sekudlulele, funa usizo kumeluleki wezengqondo.

6. Lungiselela Ukufika Kwengane

Ukulungiselela ukufika komntwana wakho kuyisikhathi esijabulisayo empilweni yanoma yimuphi umbhangqwana. Hlela igumbi lombhede ngomsebenzi oyisisekelo njengombhede wengane, amabhayela nezingubo, futhi uthole isikhathi sokufunda ngokubeletha nokunakekelwa komntwana.

Hamba kuzo zonke izivivinywa zangaphambi kokubeletha futhi ukhulume nodokotela wakho uma unayo imibuzo noma ukukhathazeka. Hlala unethemba futhi ujabulile, ngoba ukufika komntwana wakho kuzoba umzuzu ozowukhumbula unomphela.

Indima Yabangane Nomndeni

Umndeni nabangane nabo bangadlala indima ebalulekile ngesikhathi sokukhulelwa ngokunikeza ukwesekwa ngokomzwelo nokusiza ngemisebenzi yansuku zonke. Banganikela ukukhuthaza nokududuza, okunciphisa kakhulu ingcindezi ngesikhathi sokukhulelwa.

Ukuba khona kwabo kungasiza ekulungiseleleni ikhaya, ekuhambeni emihlanganweni yokuhlolwa, nasekuqinisekiseni ukuthi umama okhulelwe uzizwa ethandwa futhi enakekelwa, okukhuthaza impilo enhle yomzimba nengokwengqondo.

Okubaluleke Kakhulu

Isikhathi sokukhulelwa yisikhathi esikhethekile kunoma yimuphi umbhangqwana, futhi sidinga ukunakekelwa okukhethekile, ukunakwa kanye nokubambisana. Ngokuhambela njalo ukuhlolwa, ukudla ukudla okunempilo, ukuhlala usebenza ngokomzimba, nokubeka phambili inhlalakahle engokomzwelo, umbhangqwana okhulelwe angadala indawo enhle yokukhula nokuthuthuka komntwana.

Akukhona nje kuphela ngomntwana osesiswini; ukulungiselela ukukhulelwa kungase kusekele futhi impilo yomzimba nengqondo kanye nokuphila kahle kukamama. Okubaluleke kakhulu, ukusekelana nokulungiselela ukuza komntwana ndawonye kuqinisa ubudlelwano phakathi kwabalingani.

Izinsiza Ezisetshenzisiwe

1. Kepley, J. M., Bates, K., & Mohiuddin, S. S. (2023, March 12). I-Physiology, izinguquko zikamama. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539766/ 
2. Healthdirect Australia. (2024, April 11). Ama-ultrasound scans ngesikhathi sokukhulelwa. Izinzuzo, Mayelana | Pregnancy Birth and Baby. https://www.pregnancybirthbaby.org.au/ultrasound-scan 
3. Clinic, C. (2024, June 27). Ukhulelwe? Nansi indlela ozobona ngayo udokotela wakho njalo. Cleveland Clinic. https://health.clevelandclinic.org/prenatal-appointment-schedule 
4. Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W., Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2021). Ukubaluleka kokudla okunempilo ngesikhathi sokukhulelwa nangesikhathi sokuncelisa: imiphumela yempilo yempilo yonke. American Journal of Obstetrics and Gynecology, 226(5), 607–632. https://doi.org/10.1016/j.ajog.2021.12.035 
5. Ward, E. (2014b). Ukubhekana nezikhala zokudla okunempilo ngokwengeza amavithamini amaningi kanye namaminerali. Nutrition Journal, 13(1). https://doi.org/10.1186/1475-2891-13-72