Indlela yokulawula ukukhathala kwekota yesithathu yokukhulelwa nokubhekana nokuphelelwa amandla ngesikhathi sokukhulelwa ngokwemvelo

Abantu abaningi baphawula ukuthi amandla abo ehla njengoba ukukhulelwa kuqhubeka, ikakhulukazi lapho ukukhathala kwekota yesithathu kuqala ukungena kancane kancane. Kodwa, masikhulume iqiniso, ezinye izifazane ziqala ukuzizwa ziphelelwa amandla kusenesikhathi, njengokubhekana nokukhathala kwasekuqaleni kokukhulelwa noma ukukhathala okukhulu ekuqaleni kokukhulelwa. Umzimba usematasa kakhulu kunakuqala, uphompela igazi eliningi, ukhulisa amazinga amahomoni, futhi uzama ukuhambisana nazo zonke izinguquko—akumangazi ukuthi amandla akho angaba sengathi ayanyamalala kwesinye isikhathi.

Akukhona nje ukuthi ulinde izigaba zakamuva. Ungase ushaywe ukukhathala okukhulu kwekota yokuqala futhi uzizwe ulele kakhulu kwekota yesibili ngaphambi kokuba ukukhathala okukhulu kokukhulelwa kubuye futhi. Abantu abaningi bayakuqaphela masisha ukuthi ukukhathala nokukhulelwa kuhamba ndawonye. Ezingxenyeni ezilandelayo, sizohlola ukuthi ikota ngayinye ingakumunca kanjani amandla, kanye namathiphu okuthi ungakunqoba kanjani ukukhathala ngesikhathi sokukhulelwa noma nini lapho leyo mizuzu yokwehla kwamandla ikuvela.

Yini Ebanga Ukukhathala Ngesikhathi Sokukhulelwa?

Ukukhathala kuwukuthile okungakushaya nganoma yisiphi isikhathi ngenkathi ulindele ingane. Ungase ube nokukhathala ekuqaleni izimpawu zokuqala zokukhulelwa emasontweni okuqala, okubangelwa ukwenyuka okukhulu kwe-progesterone. Bese, njengoba ususondela ekugcineni, ubhekana nokukhathala okukhulu kwekota yokugcina. Futhi leyo ngxenye yokugcina ingaletha elinye izinga eliphezulu lokukhathala kokukhulelwa, ngoba ingane ikhula ngesivinini esikhulu futhi umzimba wakho uyazivumelanisa nesisindo esengeziwe sonke leso [1].

Ukukhathazeka nengcindezi kungakwazi ngempela ukwenza ukukhathala kube kubi kakhulu, njengoba ingqondo yakho ingaqhubeka icabanga ngayo yonke lezi zinguquko. Uma ungadli ukudla okunempilo okwanele noma iphethini yakho yokulala ingahambi kahle, ungazithola unomuzwa wokukhathala okungapheli ngesikhathi sokukhulelwa. Ukugcina lezi zinto ezivusa ukukhathala zilawulwa—njengengcindezi noma ukudla okungelona iqophelo—kuvame ukusiza ukuvikela ukuphelelwa amandla ngokuphelele.

Ukukhathala Kwekota Yokuqala

Abantu abaningi abakulindeli ukuthi ukukhathala kwekota yokuqala kukushaye kanzima kangaka. Kodwa yini eshaya umthetho? Kujwayelekile impela. Njengoba umzimba wakho usebenza ukwakha i-placenta—inqubo edla amandla kakhulu—izinto zingazwakala zinzima. Bese wengeza konke ukuguquguquka kwamahomoni, usube usunesiphuzo sokukhathala okukhulu kwekota yokuqala. Ungase uthole nokuthi isifiso sakho sokudla asijwayelekile, kanti isicanucanu sasekuseni siphazamisa nalokho ukudla [2].

Ngaphezu kwakho konke lokho, ungase futhi uqaphele ukukhathala okwedlulele ekuqaleni kokukhulelwa. Ukuya endlini yangasese kaningi (ikakhulukazi ebusuku) akukusize neze. Kujwayelekile ukuzibuza ukuthi ukukhathala okwedlulele ekuqaleni kokukhulelwa kungakhombisa yini ubulili bengane, ukuthi uyinkwenkwe noma uyintombazane, kodwa akukho bufakazi besayensi obukhombisa lokho. Imvamisa, ama-hormone nje lawa akhulisa ukukhathala kwakho.

Ithiphu Ebalulekile: Zama iziphakeli ezincane—njengezingcezu zezithelo njengesithelo sama-apula ne-peanut butter noma mhlawumbe izikwele zoshizi namakhekhe amancane enhlamvu ephelele—ukugcina ushukela wegazi uzinzile. Lokho kungasiza ukuvimbela ukwehla okukhulu kwamandla.

Ukukhathala Esigabeni Sokuqala Sokukhulelwa Kuvame Ukufinyelela Kuphi?

Wonke umuntu uhlukile, kodwa abantu abaningi bathi bakhathele kakhulu cishe evikini lesi-9 noma le-10. Yilapho iningi lentuthuko ebalulekile yengane yenzeka khona. Kuyilapho namazinga ama-hormone ezwakala sengathi ayakhuphuka kakhulu [3]. Uma ukukhathala okukhulu ngesikhathi sokukhulelwa kwenza kube nzima ukwenza imisebenzi yakho ejwayelekile yansuku zonke, kuwufanele ukukhuluma nomhlinzeki wakho wezempilo. Bangahlola ukuthi kukhona yini okunye (njengesifo segazi esiphansi, i-anemia) okungenzeka okukudonsela phansi.

Ukukhathala Esigabeni Sesibili Sokukhulelwa

Uma usuwedlulile umgomo wokuqala kakhulu, ungase uzizwe unamandla kancane. Kodwa lokho akusho ukuthi ngeke ube nezinsuku zokukhathala esigabeni sesibili. Ingane isakhula, umzimba wakho usashintsha, futhi izinkinga ezintsha—ezifana nezinhlungu zomhlane noma isilungulela—zingakudonsela ekuswelekeni kokulala okuphumuzayo. Uma uphinde uphathwa abanye abantwana abadala noma imisebenzi eminingi emsebenzini, ukukhathala kokukhulelwa kungakufica ungakulindelanga [4].

Ngakolunye uhlangothi, abantu abaningi bathola ukuthi bayahudula kancane isicanuco esigabeni sesibili futhi bazizwe bezolile kancane ngokomzwelo. Noma kunjalo, kudingeka uqaphele lokho ukudlayo nendlela ohlela ngayo usuku lwakho. Ukudla okunempilo namathuba amafushane okuphumula ngezikhathi ezithile kungasiza ukuvimbela ukwehla kwamandla.

Ithiphu Ebalulekile: Ungakhohlwa amanzi. Ukushoda ngamanzi kuvame ukwenza uzizwe udinwe kakhulu. Faka izingcezu zelamula noma ukhukhamba emanzini akho uma usukhathale ukunambitheka kwamanzi acwebile.

Ukukhathala Okukhulu Esigabeni Sesithathu Sokukhulelwa

Manje ususeduze nokuphela kokukhulelwa. Lapha yilapho ungase uhlaselwe ukukhathala okukhulu esigabeni sesithathu. Futhi kukhona nokukhathala kokukhulelwa esigabeni sesithathu okuqhubekayo. Ukuthwala lowo mthwalo owengeziwe wengane kungawuphazamisa umumo womzimba, kwenze ukulala kube nzima, futhi kwandise izinhlungu ojwayele ukuzizwa. Bese kuba khona nengxenye ngokomzwelo, njengokukhathazeka ngokubeletha noma nje ukucabanga ngempilo emva kokufika kwengane.

Uma uqaphela ukukhathala okwedlulele esigabeni sesithathu sokukhulelwa, awuwedwa neze. Konke—kusukela emisebenzini yansuku zonke kuya ekumeleni emgqeni esitolo se-grocery—kungazwakala kuwumzabalazo onzima. Khonamanjalo, umuzwa wokulungisa ikhaya (“nesting”) ungakugqugquzela ukuthi wenze izinto ngokweqile. Ukukhathala esigabeni sesithathu sokukhulelwa kudinga ibhalansi: zama ukuzilungisela isikhathi ukuze ungaphelelwa amandla.

Ukukhathala Kwekota Yesithathu Kuqala Nini?

Abantu abaningi babona amandla abo ehlisa kakhulu cishe emasontweni angama-28–30, ngesikhathi lapho ingane iqala ukwengeza isisindo kakhulu [5]. Amahomoni awasizi, futhi ungase uthole nezinhlungu ezintsha. Ukukhathala okungazelelwe kwekota yesithathu kungenzeka, ngakho qaphela izimpawu eziyingozi ezifana nesiyezi, ukuvuvukala okukhulu, noma umbono ofiphele, okungenzeka kube izimpawu ezidinga ukunakwa kodokotela.

Ithiphu Eyinhloko: Uma kungenzeka, thatha ikhefu elifushane emini ukuze welule umzimba noma uhambisise. Lokho kunganciphisa ukuvuvukala kwemilenze futhi mhlawumbe kukusize ulale kangcono ebusuku.

Ukuqaphela Ukuthi Ukukhathala Kokukhulelwa Kuzizwa Kanjani

Akukhona ukuthi kufana kubo bonke. Abanye abantu bathi ukukhathala ngesikhathi sokukhulelwa kuzizwa sengathi badabula esihlabathini esidonsayo. Abanye bakuqhathanisa nomkhuhlane ongapheli—umuzwa osindayo wokuthi awunamandla [6]. Ungase futhi ube nezikhathi lapho ukucabanga kungacaci noma ulwe nokugxila emsebenzini noma ngesikhathi sokuxoxa. Uma kunjalo ngawe, zama ukuzinika umusa. Khumbula, umzimba wakho umatasa wenza umsebenzi omkhulu ngokweqile.

Indlela Yokunqoba Ukukhathala Ngesikhathi Sokukhulelwa

Ngisho nezinguquko ezincane endleleni ohlala ngayo zinganciphisa ukukhathala ngesikhathi sokukhulelwa. Kungaba ukuthi ubhekene nokukhathala kwekota yokuqala noma ubhekene nokukhathala kwekota yokugcina, lezi zeluleko zingasiza:

1. Lungisa Imikhuba Yakho Yokudla

• Ukudla Okuncane, Okulinganiselayo Kaningi: Ukuhlosela ukudla okuncane njalo emahoreni ambalwa kungagcina ushukela wegazi uzinzile. Faka izithelo eziningi, imifino, amaprotheni anamafutha amancane, nezinhlamvu ezigcwele.
• Gxila Ku-ayoni & Ku-Folic Acid: Izinga eliphansi le-ayoni livame ukudala ukuzizwa uphelelwe amandla. Ukudla njengespinashi, ubhontshisi, namaseriya aqinisiwe kungasiza ukugcina amazinga akho ephezulu.
• Ukuphuza Amanzi: Uma ungaphuzi uketshezi olwanele, ungazizwa ubambezeleka kakhulu. Uma amanzi nje ewumona, zama itiye lezitshalo noma ufake izingcezu zezithelo.

2. Ukuvivinya Okuthambile

Ukuzivocavoca okuncane—okufana nokuhamba ngezinyawo, i-prenatal yoga, noma ukubhukuda—kungasiza empeleni ekukhathaleni okwedlulele ngesikhathi sokukhulelwa ngokuthuthukisa ukujikeleza kwegazi nokukunika umdlandla engqondweni. Qaphela noma yiziphi izimpawu nezibonakaliso umzimba wakho ongakunika zona, njengesiyezi noma imijunyu. Uma wenza kakhulu, ungagcina ukhathele kakhulu nakakhulu.

3. Thuthukisa Imikhuba Yakho Yokulala

• Hlela Isheduli: Ukulala nokuvuka cishe ngesikhathi esifanayo kusiza iwashi lomzimba wakho.
• Amakhushini Okusekela: Ikhushini phakathi kwamadolo akho noma ngaphansi kwesisu singasiza ukunciphisa izinhlungu futhi sisize ukuthola ubuthongo obunokuthula, ikakhulukazi uma uzwa ukukhathala kwe-trimester yesithathu.
• Nciphisa Isikhathi Sokusebenzisa Isikrini: Amadivayisi kagesi ebusuku angakhohlisa ubuchopho bakho ukuthi buhlale buqaphile, ngakho cabanga ukufunda incwadi yephepha noma ulalele umculo ozolisayo esikhundleni salokho.

4. Bhekana Nokucindezeleka

Ukwesaba kungenza uzizwe ukhathele kakhulu. Noma ngabe ukhathazekile ngokubeletha noma ungaqiniseki ukuthi uzobhekana kanjani nemithwalo emisha, ingcindezi ingakugcina uvukile ebusuku. Abanye abantu bazama ukucabanga ngokuzola noma bathole umyalezo we-prenatal ukuze banciphise ukucindezeleka. Uma unokukhathazeka okukhulu, kuvame ukusiza ukukhuluma nochwepheshe noma ukwabelana ngakho nabantu abakusekelayo.

5. Lalela Umzimba Wakho

Kwezinye izinsuku uzoba nempilo. Kwezinye izinsuku uzofuna ukulala inhlwathi. Lokho kujwayelekile ngokuphelele. Uma ukukhathala okukhulu ngesikhathi sokukhulelwa kungapheli noma usola ukuthi kukhona okungahambi kahle—isibonelo, uma uhlale uzizwa udidekile ikhanda—kungadingeka ukuthi ubone udokotela. I-anemia, i-gestational diabetes, noma izinkinga ze-thyroid zingaqinisa kakhulu ukwehla kwamandla akho.

Izimbangela Ezingase Zibe Ngaphansi

Noma ungase ucabange ukuthi wonke ukukhathala “kuwumsebenzi nje wokukhulelwa,” kwesinye isikhathi kukhona imbangela efihlekile:

• I-Anemia: Uma umzimba wakho unensimbi encane noma amavithamini e-B, ungaba nokukhathala okungapheli futhi uzizwe udidekile ikhanda.
• I-Gestational Diabetes: Ushukela wegazi ongazinzile ungadala ukukhuphuka nokwehla kwamandla.
• Izinkinga ze-Thyroid: Kokubili i-hyper- ne-hypothyroidism zingaphazamisa amandla akho nemizwa yakho.

Ukutholakala kusenesikhathi kwenza kube lula kakhulu ukuphatha lezi zimo, ngakho ungabaze ukucela umhlinzeki wakho ukuthi akuhlole uma izinto zibukeka zingavamile [7].

Okubalulekile Ekugcineni

Kungakhathaliseki ukuthi ulwa nokukhathala kwe-trimester yokuqala, ukukhathala kwe-trimester yesibili, noma ukukhathala kwe-trimester yesithathu, kuningi ongakuzama ukuze ugcine amandla akho engawi. Qaphela ukudla kwakho, uzame ukuhamba kancane, futhi uzame ukunamathela ekuhleleni isikhathi sokulala esihle ukuze ubhekane nokukhathala kokukhulelwa ku-trimester yesithathu kanye nezimpawu zokuqala zokukhathala okukhulu ekuqaleni kokukhulelwa. Uma uqaphela ukukhathala okukhulu ku-trimester yesithathu noma ukukhathala okuzumayo ku-trimester yesithathu okuvela kungazelelwe, ungabaze ukubuza uchwepheshe ngakho. Ukuzinakekela kusukela ekuqaleni kuze kufike ekugcineni kungaletha umehluko. Ngokunaka amazinga okucindezeleka, ukucosha ikhefu phakathi nosuku, nokuzondla ukudla okunomsoco okulinganiselayo, unethuba elingcono lokubhekana nanoma yikuphi ukukhathala ku-trimester yokugcina noma noma nini lapho uzwa amandla akho ehla.

Imibuzo evame ukubuzwa

Ukukhathala kokukhulelwa kuzwakala kanjani?

Abanye bakuqhathanisa nomkhuhlane omnene ongapheli\u2014imisipha ekhathele, ikhanda elibuhlungu kancane, nobunzima bokugxila.

Ukukhathala kwe-trimester yokuqala kufinyelela kuphi phezulu?

Kuvamise ukuba cishe esontweni le-9 noma le-10. Yilapho ama-hormone enyukela kakhulu khona futhi i-placenta isesigabeni sokwakhiwa ngokuphelele.

Ukukhathala kwe-trimester yesithathu kuqala nini?

Abesifazane abaningi bethi cishe kusemavikini angu-28\u201330, okuyilapho ukukhula komntwana kuqala khona ngamandla amakhulu.

Ingabe ukukhathala okukhulu ekuqaleni kokukhulelwa kungalimaza umntwana?

Amazinga ajwayelekile okukhathala akufanele alimaze umntwana ngqo, kodwa uma esinzima\u2014noma uma uphelelwa umoya, uyanwaya noma ubuthaka kakhulu ukuze udle kahle\u2014sekuyisikhathi sokuxoxa nochwepheshe wezempilo.

Ingabe ukukhathala okukhulu kakhulu ekuqaleni kokukhulelwa kukhombisa ucansi lomntwana nganoma yini?

Ayikho impela ubufakazi obuqinile bokuthi izinga lakho lokukhathala lixhumene nokuthi umntwana wakho uyinkazana noma umfana. Ama-hormone kanye nempilo yakho iyonke ngokuvamile yikho okubaluleke kakhulu lapha.

Izinkomba

1. Wang X. (2021). Ukudla okunempilo ngesikhathi sokukhulelwa\u2014ukuhamba phakathi kwemikhonto emibili. Ijenali yaseMelika ye-clinical nutrition. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8326046/
2. Tal R, Taylor HS. I-Endocrinology yokukhulelwa. [Updated 2021 Mar 18]. Ku: Feingold KR, Anawalt B, Blackman MR, nabanye, abahleli. Endotext [Internet]. South Dartmouth. Kutholakala ku: https://www.ncbi.nlm.nih.gov/books/NBK278962/
3. Lee, K. A., & Zaffke, M. E. (1999). Izinguquko zesikhathi eside ekukhathaleni nasekuncipheni kwamandla ngesikhathi sokukhulelwa nangesikhathi sangemva kokubeletha. Ijenali ye-obstetric, gynecologic, and neonatal nursing. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10102546/
4. Facco, F. L., Kramer, J., Ho, K. H., Zee, P. C., & Grobman, W. A. (2010). Ukuphazamiseka kokulala ekhulelweni. Ijenali ye-obstetrics and gynecology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/20027038/
5. Ma, D., Kang, Y., Wang, D., Chen, H., Shan, L., Song, C., Liu, Y., Wang, F., & Li, H. (2022). Ukuxhumana kokukhathala nobude bokulala nesikhathi sokulala esikhathini seTrimester yesithathu. Ijenali "Frontiers in psychiatry". Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/35873267/
6. Behrenz, K. M., & Monga, M. (1999). Ukukhathala ekhulelweni: ucwaningo lokuqhathanisa. Ijenali yaseMelika ye-perinatology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10458531/
7. Plows, J. F., Stanley, J. L., Baker, P. N., Reynolds, C. M., & Vickers, M. H. (2018). I-Pathophysiology ye-Gestational Diabetes Mellitus. Ijenali yamazwe omhlaba yesayensi yamangqamuzana. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC6274679/