"Ngithole ukuthi sengikhulelwe. Ngamanje ngigijima cishe ngamamayela angu-25 kuya ku-30 ngesonto. Ngingakwazi yini ukuqhubeka ngisebenza ngesikhathi sengikhulelwe? "
Amakhulu okuhlola abonisa ukuthi umsebenzi wokusebenza awuphephile kuphela kepha uzuzisa, kumama olindele. Ukuzivocavoca kungasiza ukugcina ukukhulelwa kwesisindo sokukhulelwa, ukuvimbela isifo sikashukela sokukhulelwa kanye nokukhulelwa komfutho wokukhulelwa, okungenzeka kuncishiswe ubude bomsebenzi, futhi kuphuthumise isikhathi sokuphumula emva kokukhulelwa.
Njengoba usuvele ugijima ngaphambi kokuthi ukhulelwe, kuphephile ukuqhubeka usebenza ngokusebenzisa ukukhulelwa kwakho. Kulabo besifazane abangakaze bagijime ngaphambili, kungcono ukulinda kuze kube yilapho ukhulelwe ukuqala ukusebenza.
Imihlahlandlela yokugijima Ngesikhathi ukhulelwe
Uma ulindele futhi ugijima ngaphambi kokuthi ukhulelwe, nansi ezinye iziqondiso ozolandela:
- Xhumana nomhlinzeki wakho wezempilo ukuze uqinisekise ukuthi uhlelo lwakho oluphephile luphephile futhi luqondene nezidingo zakho. Wonke owesifazane kanye nokukhulelwa konke kuhlukile.
- Hlela ukugcina nje izinga lakho lokuzivocavoca ngokuzivocavoca, okuvamile. Akufanele uzame ukuzitholela ngokweqile ukuze ufike ezingeni eliphezulu lokuzivocavoca noma isitimela somncintiswano. Ungase ufune ukushintshela kuhlelo lokugijima / ukuhamba . Lesi akusona isikhathi sokuzama ukushaya irekhodi lakho lomuntu siqu noma ukugijima ibanga lakho elide kunazo zonke.
- Ungayinaki izimpawu zokuxwayisa uma zenzeka ngenkathi zigijima, njengokungena kwegciwane lesisu, ukugcoba, ukuncibilikisa ngokweqile, ikhanda eliphansi noma ikhanda elibi kakhulu. Xhumana nodokotela wakho ngokushesha uma kuvela noma iyiphi yalezi zinkinga.
- Naka ukoma wakho futhi uqiniseke ukuthi u-hydrated kahle. Hamba noma uhambe ngebhodlela lamanzi , ngakho-ke unamanzi lapho uwadinga.
- Uma ufuna ukubamba iqhaza emncintiswaneni, kubalulekile ukuthi awunayo imigomo ethile yesikhathi noma uhlele ukuziphoqa kanzima phakathi nomncintiswano. Yenza lokho nje njengokugijima kumnandi.
- Emva kokuba ingane yakho izalwe, ungaqhubeka usebenza. Vele uhlole nodokotela wakho ngokuthi kufanele ulungise kanjani ukuhamba kwakho ngemva kwesikhathi.
- Uma uzokwenza ukuqeqeshwa kwamandla nemisebenzi yokuqeqesha , gwema ukwenza imishanguzo ehilela ukulala emhlane ngemuva kwe-trimester yakho yokuqala. Futhi ugweme ukwenza imisebenzi ekhulisa ingozi yokuhlukunyezwa kwegciwane noma kwesisu, njengokugibela amahhashi, ukugijima kwezemidlalo, ibhola lebhola.
Imithombo: "Ukuzivocavoca Phakathi Nokukhulelwa: Kuphephile Futhi Kunenzuzo" I-American College of Sports Medicine, Mashi 28, 2008
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