Ixesha lokuphelela lihlala liqhelekileyo kwiimeko zempilo zexesha eliphakathi kokukhula, kwaye akukodwa kumfazi, kanti ikanti futhi ibandakanya amadoda. Ngokubhekisele kumfazi okanye kumfazi, izinto zento ezibonakalayo zobalo, umphunga, kunye neentshukumo ezinzima, zisuka zisetyenziswe kumchazi wee-hormone, umphakathi, kunye noxinzelelo lokuphila. Kodwa ke, imiba ephezulu ibalulekileyo ifuna ukudibanisa imifuno ethile, isithuba esilungileyo sokuxhasa umsebenzi, ekhokela abantu ukufumana umgangatho ophezulu wokuphila. Le nqaku ibeka imigaqo yeendlela zokondla ezilinganisekileyo, izisa ngendlela esebenzayo, esebenziseka, kunye nefanelekileyo, ukunceda ukulwa nezizathu zokujongana nokuthuthuzela okukhoyo, ukuphucula amandla omzimba, kunye nokuphendula, kwaye ibonelela ngemiceli mngeni eyahlukeneyo kumfazi nakumfazi, icacisa umjikelo ngamnye, ukunceda abafundi babe nobungqina obubanzi kwiindlela zokulungelelanisa umzimba.
1. Uhlalutyo lwamandla kunye nezinto ezingezizo kwixesha lokuphelela
Kwimbono yokubona, abaninzi abafazi nabafana abaphakathi kokuphelela, bahlala bechaza ukuba bakhathazekile, banezithukuthuku, kunye nokubandezeleka, kwaye nakwiintetho ezilula, akukho msebenzi unokwenziwa. Kukho umphosa olubonakalayo, njengoko abaninzi bejolise kwiihormone eziphantsi, okanye kwindidi yeshishini ye-testosterone ethe cwaka.
Iimiphumo zokwenziwa komzimba:
1. Ukwehla kwemimoya: Umfazi ufumanisa ukuba umphunga wempilo uyahlala unyuka, ubangela uviwo lokunqandwa k kwabanye. Amadoda athi ngokwehla kwe-testosterone, overcome ukuncipha amandla.
2. I-Metabolism: Ukunyuka kweminyaka kubonisa umphosa, okuphula imisebenzi yeziqhamo zomzimba.
3. Ukuphuculwa kokulala: Iziganeko zexesha lokuphelela, umphunga ubeka ukunceda, kukhokelele kumphunga okungaphumliyo okanye okuxhaphakileyo.
4. Ukungaphuculwanga kokuphefumla: Ukuncipha kufuneka kwezinye iimfuneko ezinjenge-B vitamin, Magnesium, Zinc, ekuphuculeni ukusebenza.
5. Uxinzelelo lwezengqondo kunye neempawu zokuphila: Umjikelo wezengqondo, ukuphucula umgca wokucinga, ubangele ukunciphisa umphunga owenziweyo.
2. Ukuphucula indlela yokondla—ukuphucula kwelokuba kuthathelwe ingqalelo
Ukwenza umphumo ophumelelayo emzimbeni, umxholo okhokelayo kukusebenzisela ukuphucula imikhwa yokondla. Ngaphandle, loluhlu lokutya olwenziweyo lukhankanya iimfuno, ukwenziwa, kunye nemigaqo yokukhumbula.
1. Umehluko wezakhi
(1) Uhlalutyo lwezakhi ezibalulekileyo
- IProtheni: Oomama bakhetha izikhumbuzo ezifanelekileyo, kwiiyure ezithile (ukukhuthaza ubungakanani beekhilojou, uphakamisa amandla, kunye nolwakhiwo.)
- Icarbohydrate ezinobungqina: Ukukhetha ummbila, i-oatmeal, ukushar ha, amasi, uphimba, uphucula kube nemiphumo.
- Ifat: Iziqhamo, i-omega, uphilanthy, umphosa othe kuwi mathiritha.
(2) Ukusebenzisa iziqhamo
- Umthamo ophantsi, rhoqo inani lesixhenxe, ungabanga ukungashiywa kwingxelo, ukusetyenziswa kweengxaki, yenza ukugcina.
(3) Ukubaluleka kokuphefumla
- Gcina i-2000c.c. kumphunga, ungezelelo izikhumbuzo ezithile zokuphucula amandla.
2. Ukuhamba phambili kwezixhobo
(1) B Vitamin—ubukhulu
Banani bokuB (B1, B2, B3, B5, B6, B12, Folic Acid), ukunceda kukhuphe ithuba ukufudumala. Kuqhagamshelwe imifuno ezahlukeneyo: imifuno yeendawo ezincinci, umdaka, ukufudumela.
(2) Magnesium—ubungqina bezikhumbuzo
Umphunga iMagnesium, ubangela indawo yokulawula umzimba—yenza lokhu ngalala ukuya kuli.
(3) Utyambo, uZinc, uCopper—ihlantla lemiyane
Amakhulu amancinci, iirhasi, umsebenzisi, umhombiso kulwakhiwo abahlukileyo.
(4) Vitamin D kunye neCalcium—ukukhusela umphunga
Ubanga ukufikelela imihla yonke, unceda ekuphuculeni imisebenzi. Uncedo lwezinto ezilungileyo, ukuleyisha kwentaba.
(5) Ukunceda ukukhululeka
Vitamin C, E, beta-carotene ubangela ukuzahlula okukhululeka.
3. Izicwangciso zokukwazi
1. Wena ucinge ngezinto ezimnandi ezintathu ngemihla, uphantsi kweenjongo ezichaziweyo.
2. Hlanganisa umxholo wamasheya.
3. Ngena mphenduli, lukelweyo, ukuphusha umphunga ophantsi.
4. Zama ukunciphisa imnyama.
4. Ukujolisa kuMzali ayinakukhula
1. Yangena emaliswiti.
2. Uhlale ulungile, ungayithathi amakhaya.
3. Hamba ngexesha.
4. Xolisa kwiphantse.
5. Ukuphuculisa, unokwandisa
1. Zama izithunywa.
2. Uberm, ukwandisa izinto ezizeleyo.
3. Hlanganisa imigaqo, uncedo.
4. Bhalela ukuya kwicandelo.