Kanyi nauyin kai da kwarin gwiwa, shirin abinci mai daidaito, damuwa kan kyan jiki, hanyoyin gina ingantaccen gwiwa - Jagorar gwaninta ga matakan canji na zurfin kashi.
Yayin da shekarun mutum ke ƙaruwa, maza da mata a lokacin da suke shiga haɓakar jima'i, ba za su iya guje wa canje-canje na jiki da na tunani ba. Waɗannan canje-canjen ba kawai suna tasowa daga sauye-sauyen hormone ba, har ma suna shafar yadda muke ganowa kanmu da kwarin gwiwa, musamman idan muka fuskanci tsammanin al'umma kan kyan jiki da lafiyayyen jiki. Ga maza da mata a lokacin haɓakar jima'i, yadda za su gane kansu, gina kwarin gwiwa, bayyana shakar abinci da gina jikin su, sannan suyi amfani da dabarun gina jiki don kula da kyan su da karfin su, sun zama muhimmin batu ga kowanne wanda ya shiga wannan mataki. Za mu yi bayani dalla-dalla akan ganewar kai da kwarin gwiwa a lokacin haɓakar jima'i, shirin abinci mai daidaito, sanadin matsalolin damuwa akan kyan jiki, hanyoyin warware daukar abinci, da kuma gabatar da hanyoyin aikace-aikace masu ma'ana gaba ɗaya.
1. Ganewar kai da kwarin gwiwa - Tafiya zuwa lafiyar jiki da daidaito a ciki
1. Kalubale kan ganewar kai a lokacin haɓakar jima'i
Tare da sauye-sauyen gwanin jiki, maza da mata na iya samun ƙarin kuskuren tunani mai Alama "raguwa na kai" ko "rashin jawo hankali." Matasan suna fuskantar sauyin hormone mai zafi bayan dakatarwar jini, tare da karuwar damuwa, fargaba, da jin rashin taimako; maza suna samun damuwa bisa ga raguwa na testosterone, suna fuskantar gajiyawa, raguwa na mayar da hankali, da canje-canje a harkokin jima'i, suna fuskantar damuwa na raguwa kasa da maza. Wannan canjin yawanci yana sa mutane shiga cikin shakku kan kansu.
2. Yadda za a fuskanci da sake gina ganewar kai
(1) Karɓi kanka: Da farko, dole ne a gani cewa lokacin haɓakar jima'i hanyar jiki ce ta dabi'a, ba tare da ƙin ko guje wa ba, za a iya fuskantar sauye-sauyen jiki da kwarin gwiwa.
(2) Kalmomin karfafa kai: Yin aikin karfafa kai na yau da kullum, misali, lokacin tashi daga barci, faɗa a gaban madubi cewa "Jikin nawa yana fuskantar muhimmiyar ci gaba, har yanzu ina da kyau/ jawo hankali."
(3) Tsara sabbin manufofi: Juya mayar da hankali daga kimantawa na waje zuwa nasarorin ciki - koyo sabbin ƙwarewa, ba da gudummawa ga aikace-aikace, bincika sha'awa, da haifar da jin nasara.
(4) Hanyar goyon bayan tunani: Shiga ƙungiyoyin goyon bayan yanayin haɓakar jima'i, neman taimakon masana jinya na tunani, yana taimakawa wajen warware rikice-rikicen cikin mutum da fahimtar "ba ni kaɗai na fuskanci duk wannan."
3. Tsarin dawo da kwarin gwiwa
(1) Rubuta littafin ci gaba: Kowace rana, rubuta abubuwa guda uku da kuka yi kyakkyawa a yau, a hankali gina hoton kanku mai kyau.
(2) Bayyana a cikin ƙananan taro: A hankali yi prakice wajen raba kwarewa da jin daɗi a cikin ƙananan rukuni, ƙarfafa jin alhakin kai.
(3) Sake gina hoton kanka: Ɗauki hoto tare da sabon salon ko kyakkyawa, gano salo daban-daban, gano kyawun kanka da yawa.
(4) Shawarar ƙwararru: Gudanar da jiki ta ƙwararrun masu kula da lafiya, masu ba da shawarwari akan kyawawan jiki ko shirin lafiya.
2. Shirin abinci mai daidaito - Ginshikin jin daɗin jiki da tunani
1. Sabon bayani akan bukatun gina jiki a lokacin haɓakar jima'i
(1) Furotin: Tabbatar da adadin tsoka da gyara. Ana ba da shawarar amfanin da ingantaccen tushe na furotin, kamar kaza ba tare da fata ba, kifin teku, tofu, madara mai ƙananan mai, a ko'ina tsakanin 1-1.2 gram kowanne kilogram na nauyin jiki.
(2) Fiber: Taimakawa wajen hana cututtukan hanji da tabbatar da daidaiton nauyi, ana ba da shawarar a kalla 25-30 gram kowace rana, wanda za a iya samu daga hatsi, kayan lambu, 'ya'yan itatuwa, da wake.
(3) Mai mai kyau: Amfani da omega-3 fatty acids don daidaita jin daɗin da kuma kula da kyarin fata, ana ba da shawarar cin ganyen teku sau 2-3 a mako, sannan a kullum a iya amfani da man zaitun da man flaxseeds.
(4) Ma'ada da Vitamin D: Taimakawa wajen hana rage ingancin ƙasusuwa, mata ana ba da shawarar cin ma'ada 1200mg, Vitamin D 800IU; maza ana bayyana ma'ada 1000mg, Vitamin D yana kama. Za a iya cin ƙaramin kifi, kayan lambu masu launin zurfi, da jin hasken rana.
2. Tsarin abinci na musamman don lokacin haɓakar jima'i
(1) Ci da lokaci: Za'a yi abinci guda uku cikin lokaci, kowanne yana da "1/2 kayan lambu, 1/4 furotin, 1/4 hatsi."
(2) Raba karfin cin abinci: Kauce wa cin abinci mai yawa ko snacks a cikin dare, tabbatar da lafiyar tsarin narkewa.
(3) Rage amfani da sugar mai ingantaccen da abinci mai gishiri mai yawa, kauce wa canje-canjen jini da kumburi.
(4) Tabbatar da isasshen ruwa, a kalla 2000cc kowace rana.
(5) Gyara abinci bisa ga tarihin rashin lafiya ko shawarwarin likita, girmama banbance-banbancen mutum.
3. Misalin aikace-aikace
Karin ƙarfe: Gurasar fulawa mai hatsi + madarar soya + kwai daɗi + tumatir
Abincin rana: Gashinan kaza tare da salatin kayan lambu + shinkafa ruwan hoda
Snacks: Yogurt na Girkanci + ƙanƙara kadan + blueberries
Karin abinci: Kifi mai gwaye + brokoli mai ganye + ƙurku + dankali
Idan akwai tasirin gurbacewar jini mai yawa, za a iya shiryawa snacks masu lafiya, kamar yankakken cucumber, nuts maras sugar.
3. Damuwa kan kyan jiki - Bayanin asalin damuwa da daidaito na tunani
1. Bayanin asalin damuwa
Yayin da shekarun ke ƙaruwa, ko dai rauni na fata, ƙarin wrinkles, canje-canje a jiki, ko gashi fari, ko giyan gashi, duk suna fuskantar tasirin kafofin watsa labarai, al'adu da akidu masu raɗaɗin ra'ayi, suna sa maza da mata a lokacin haɓakar jima'i su fuskanci damuwa kan kyan jiki. Matasan suna damuwa akan fuskantar lalacewar sha'awa, fuskantar fuskantar gasa a wajen aiki; maza suna damuwa akan lalacewar jiki yana shafar matsayin su a sana'a da dangantaka.
2. Alamomin damuwa kan kyan jiki
(1) Koyaushe duba fuskar don ganin kuskure, kauce wa daukar hoto
(2) Jin sha'awar sake samun ƙarin kyakkyawa ta hanyar aikace-aikacen kyawawan jiki ko rage nauyi
(3) Samun damuwa na zamantakewa ko ma kai tsaye keɓanta kanka
(4) Karuwa da jin laifi da jin kunya
3. Hanyoyin da aka tabbatar don daidaita tunani
(1) Tattaunawar tunani ta dabi'a (CBT): Ta hanyar rubuta dalilin damuwa, tunani mara kyau marasa yarda da su. Kowane mako tsara lokacin tattaunawa da kanka, don duba ingancin ƙa'idojin al'umma.
(2) Aiki da aikace-aikacen tunani: Kowace safiya ko kafin barci, zuba 10-15 mintuna kan numfashi da jin dadin jiki, rage damuwa da hawan hormone.
(3) Aikace-aikacen jin kai: Rubuta kalmomin godiya ga jiki, misali "Fatakan na ba su zama mai kyau kamar yadda na saba ba, amma ya shaida tarin tarihin da na fuskanta."
(4) Jin daɗin sauti: Ana ba da shawarar zaɓar sauti na kadara, kamar hayaniyan teku, gada, da 432Hz (wanda aka tabbatar yana sauƙaƙe aikin kwakwalwa) na kiɗa mai kyau, a duk rana ajiye minti 15-20, don ƙirƙirar sararin da ya dace da sha'awa.
4. Hanyoyin gina gwiwa don fuskantar damuwa kan kyan jiki - Komawa ga yanayi don sake gina kuzari da kwarin gwiwa
1. Abubuwan gina jiki masu amfani don lafiyar fata
(1) Vitamin C: Taimakawa wajen gina collagen, ana ba da shawarar a kalla 100mg kowace rana, sabo guava, kiwi, kayan lambu masu launin fata, brokoli launin kore na ingantaccen tushe.
(2) Vitamin E: Antioxidant ke rage tarkace na free radicals, ana ba da shawarar a kalla 15mg kowace rana, tsakanin seeds of sun, almonds, da nuts.
(3) Omega-3 fatty acids: Rage ƙonewa, tabbatar da ƙamus na fata da laushi, a kalla cin kifi na salmon sau biyu a mako, ko kuma amfani da man flaxseeds.
(4) Zinc, selenium da biotin: Hana ƙauracewar fata da gashi, a kalla cin kwayoyin pumpkin, nuts na Brazil, da kwai a kai a kai.
(5) Collagen peptides ko abinci mai laushi, irin su ƙafafun alade, fata na kifi, ana iya cin gaske bisa ga yadda aka saba, akan haɗa tare da Vitamin C yana bada kyau.
2. Dokokin abinci don kula da tsayayyar jiki
(1) Raba matakai don rage starch: Kawai maye gurbin shinkafa farar hatsi da hatsi marasa launin fata da hatsi kamar oats, inganta jin dadin ciki da kauce wa hawan jini da gaggawa.
(2) Yi amfani da hanyoyin dafawa masu ƙarancin mai, kamar gasa, ruwan zafi, da gasa.
(3) Kauce wa dogaro da man shanu, mai dabbobi, a maimakon zaɓan man zaitun, mai baƙi, da sauran mai na shuke-shuke.
(4) Tabbatar da kasancewa da launin kayan lambu da 'ya'yan itace a yau da kullum, tabbatar da samuwar nau'ikan phytochemical, rage hawan iska.
3. Tsarin kula da laushin fata
Da zarar abincin safe da na rana, ku ƙara collagen (kimanin 3-5 grams), tare da vitamin C, sannan a gudanar da motsa jiki na minti 30-45 (yoga, sauri, horo na nauyi mai sauƙi) bayan rufewar rana, don inganta jini. Tabbatar da samun hutu mai inganci na awanni 7-8 a kowane dare, gyara da kuma haɓaka sabbin kati na fata.
5. Samfuran haɓaka kai da matakan aiki
1. Gina littafin abinci da kulawa da tunani kullum
Nemo littafin abinci da ji, ku rubuta abinci na yau da kullum, abincin zaki, yawan ruwa, da jin dadin jiki da tunani a yau. Kowane mako duba daya, gyara shirin cin abinci da tsarin gudanar da tunani.
2. Gina jin cewa akwai ma'ana - motsa jiki da ingantaccen aiki
(1) Tsara motsa jiki na aerobic sau uku a kowane mako (misali: tafiya yanzu minti 30), sannan ku tsara wani aikin zamantakewa na rukuni, irin su darussan girki ko fasahar hannu, don inganta sha'awar aiki da gwiwa.
(2) Tsarawa ko shiga ƙungiyyo masu cike da kuzari, don juna tayin shawara ko yayi ƙoƙari da haɗin kai.
3. Kalubale don inganta hoton kanka
Kowane wata, tsara wani sabbin kyan gani (gyaran gashi, sutura, da kyawawan fuska), ku ɗauki hotuna na gamsuwa, sannan a lura da ci gaban ku da canjin salon a kowane lokaci.
4. Ƙara shawarar masana da hujjojin litattafai
Nazarin ya nuna cewa tsara abinci na yau da kullum, samun isashen abinci, da aikace-aikacen tunani tare da motsa jiki na yau da kullum yana ragewa sosai matsalolin tunani da na jiki na lokacin haɓakar jima'i. Wasu litattafai da dama suna bayar da shawarar shirin abinci da lura da kiwon lafiya wanda ya dace da halayen mutum da nau'in rayuwa, da shawarar masanan lafiya don tabbatar da tsarukan lafiya da ingancin jari.
6. Hanyoyin kiwon lafiya da na gida
1. Lokacin ziyartar likita
Idan bayan gyaran abinci da hanyoyin tunani, har yanzu kuna fama da rashin barci, damuwa, hankalin fata, ko ragin ƙasusuwa mai yawa, ana ba da shawarar yin sauri ziyartar likitan iyali ko gidan jinya na lafiya na mata/mata, don gudanar da gwaji na hormone da tantance lafiya.
2. Shawarar hanyoyin na gida
(1) Tsarin kamshi: Lavender, sweet orange, da bitter orange essential oils suna taimakawa wajen rage damuwa a lokacin haɓakar jima'i. Ana ba da shawarar zuba 2-3 drops na man shafawa cikin na'urar iskar ruwa kafin barci, gasa na minti 20, don taimakawa wajen rage gajiya.
(2) Shirin ganye: Black Cohosh, da red clover da sauran sinadaran halitta, yana taimaka wa mata wajen sauƙaƙe gajiya, yana da kyau don bin shawarwarin likita da adadin mai kyau.
(3) Yi shi da juyawa: Tsara sau 1-2 a kowane mako don samun shafukan gashi da kafa da hanci, yana haifar da jin jiki da sanyin jiki a cikin kimiyyar zabi.
Kammalawa
Shiga lokacin haɓakar jima'i, wata mahimmiyar juyin halitta ne a cikin rayuwa, ko maza ko mata, dukkansu suna buƙatar fuskantar canje-canje na jiki, tunani da kuma ruhaniya. Ta hanyar sake gina ganewar kai, ingantaccen shirin abinci, warware damuwa kan kyan jiki da farawa ayyukan sabuntawa, za ku iya bayyana kyakkyawar kwarin gwiwa. Tsarin kiwon lafiya daidaitaccen lokaci, tattaunawar kai lokaci-lokaci, da goyon bayan al'umma nasarori ne masu mahimmanci wajen fita daga damuwa da sambatu na gwiwa. Da fatan za a yi amfani da shawarwarin da aka gabatar a cikin wannan rubutun domin gina kyakkyawar, mai kyau da kwarin gwiwa a lokacin haɓakar jima'i.