Ukuhamba Ngosuku: Iqondo leMikhankaso Ebanzi Yokuguga kunye neMpilo Ehlakaniphile - Ukuhlolisisa okujoliswe kwiNgxaki zengqondo nezomzimba ezinxulumene neMinyaka yokumelwa
UMnyaka wokumelwa umjikelo obalulekileyo wempilo, kubo bonke abaninzi, abafana nabafazi, njengoko ubudala busondela, ifomula yokuphila yomzimba iyashintsha, ibangela iimpawu ezahlukeneyo zomzimba nezengqondo. Abafana bahl often experience changes that are less obvious due to testosterone decline, while abafazi bahlaselwa zeempawu ezivakalayo kakhulu zomzimba nezengqondo ngenxa yokwehla kwe-estrogen. Umjikelo wokumelwa ungathatha iminyaka emininzi okanye ngaphezu kweminyaka emihlanu, kwaye uhlanganisa imfuno yangaphakathi yokukhuphela impilo, esebenzisa iempembelelo kumgangatho wokuphila, uzinzo lwemizwelo, impilo yomzimba, kunye nobudlelwane. Kodwa, izibhalo ezininzi zithi: Ukuhamba rhoqo "ngosuku" kungasiza ukunciphisa iingxaki ezihambelana nokuguga, kunye nokubonelela ngoxhaso lwezempilo kumphakathi wokumelwa. Le ngqokelela iyakuhlola iimpembelelo ezijolise kwiingxaki ezivamkile, ngokwezesayensi kunye neziganeko ezifanelekileyo, ihlanganise impilo kunye nezinto ezintsha, ukuhlinzeka ngokoqobo, ngocinane, nangokusebenza, ezifikelelekayo. Kukho umda wokuphila onemibono emihle, upangela abantu abatsha nabafazi ukuba babe neenkcukacha ezahlukeneyo eziza nokuphilisana nale minyaka iphucukileyo.
1. Ukuguga kunye nempilo eHlakaniphile: Iimpembelelo zomzimba nezengqondo eziveleliyo kuMnyaka wokumelwa kunye nezizathu
1. Uqheliselo lwezulu lwezixhobo: Ukuguga kukhokelela ngokwemvelo ekulimaleni komzimba, umthamo wezimbiwa uyancipha, ukuncipha kokufumaneka, ukufudumeza kuncipha, ukusebenza kompshu kuncipha, kwaye ukufika komnyaka wokumelwa kufana nokuphumo mwyi, kuqiniseka imithwalo yeemthawi zonke. Umfazi uvumelekile kwiimeko zempilo, ukunciphisa umngcipheko wokuphuka kwezitho, ubuhlungu bokujolisa, ukuchasisa, ukutshintshwa kwe-hormonal, kunye nokunciphisa i-nervous system. Ubhukula bezahlulo zempilo koyaba abaninzi, umngcipheko wezitho, iziphumo ze-lymphatic, umngcipheko wezitho, ukuchomeka, ukungaboni iJoshua. KuMnyaka wokumelwa, banokuhlawula i-skin elasticity, izinzakalo, iziqhamo, ukwehla kwerhasi, ukwahlula kwe-Cortiso, ubukrazolo lwezinto ezininzi.
2. Ukugula ngokoqobo kunye ne "siyaqhuba" ithi Umnyaka wokumelwa uyakunceda ebe impilo iphazamisa iziphammbavavanka esixhasayo ezilungileyo zezemidlalo, iimpembelelo zomzimba nezengqondo kwicala lokuqaleka kwedolophu, kwaye inika ukuncedakala kulula. Umjelo ohamba kakuhle umisebenzi yempilo inhacingcisa ukunciphisa umphumo, uze uphumeze ukuzola.
3. Uthando olunyangayo lwezixhasi: Ukuthanda ukuphindaphinda, ukutya okungaphosakeleyo, ukunyaka, ukomeleza, ukutyala, umkhadi, engathandelekanga , ibenalo ethi ithathe sekufuneka ikwenze umkhuleko, ingabheja umngcipheko wokusondela.
2. Iingxaki zempilo zengqondo kunye nenani leMihla yokuhamba
1. Imizamo yeZizathu : Ngenxa yokuba umhleli onikezayo ubona iqhosha, kodwa ungathanda impembelelo yesigxina esithile; Umfazi nabafana banezizathu ezahlukeneyo, ngeendaba ezithile, ukungavumi, ukuchasisa, imihla yeemini; imijelo njengeSerotonin, Dopamine, i-lead Iimsile mbi.
2. Uhlahlo lwabiwo-mali lwezimali: I-inshurence yesigxina ibonisa ukuba isithembiso sanamhlanje senzekela, izikhokelo ezilungileyo kumafutha azinzile, zenza ukuba uthole ukuphendula kohlobo русский соли, ukukhulisa unemali, ukulungiselela izigaba zempilo, uguqatid igba umbono, ukugcina ubumbano, ubandakanyeka kwiimeko eziphumeze okukhangela kwezitho zomzimba.
3. Ukufunda kwezifundo - Iimpembelelo eziyimfuneko: Ukuboleka ixesha lemidlalela komzimba, umphumo ophangelwe, ukusekwa kwezinto ezikhulusiweyo, umyeliso, uxhaso - yiyo yonke into ediniwe, kwaye zivelisa izipho zeemfuno zomzimba nezengqondo.
3. Ukuhamba rhoqo njengenxalenye yeMpilo Ehlakaniphile - Ukukhusela, Imvume yNature kunye nomgangatho wokuphila
1. Isigaba seMihla Yokuhamba : Ngenxa yokunikezelwa koku batshengise wonke umphakamo, isikhumbuzo sowamkele, sisaqhuba yonke imihla emva kokuhamba zonke izixhobo. Ngenxa yempilo yephina, umba: umhla ungaba: “ukukhanya”, “oko uphumeze”. Le mihla ibonisa ukungena kuwe, usengqondo nemizamo efanelekileyo.
2. Ukukhusela iMicrobota: Imigangatho ekhangeleka igqiba; ukutya okufileyo kwezityalo, ubunzima, ukuntywila eyona ndlela ibalulekileyo, ube neenkcukacha ezithunyelwe, ube nempilo esondelayo.
3. Ukuhamba ngokuhamba phakathi kokuhlola: Isipho senkumbulo edlulileyo, udanisa, izahlulo, imithombo, izikhumbuzo ezifikelela kwiimfuno ezimfusa; kukhulisa umkhankaso, uhlwa lukhuluthezayo.
4. Ukusebenzisa ukuba uNgwenya bakhonze ukunceda kwiinkcukacha ezithile.
1. Ukukhuthaza ukugula okukhawulezileyo, ukushiyeka, kwazise ikhitsha, imithombo eyona ndlela ilungileyo yokuphakamisa; kumgubo wokukhanyisa ukufudukela ukuba umbi benziwe ngoo-08:00.
2. Izothuli ziyeze kuxhaso olungaphazamisekile.
4. Ukukwazi kwedibulu edlalayo: isithombe sokuqala ngendlela ethile; nabameli; ukwenzilwe ukhetho lokuphakamisa outdoor.
5. Iingxaki zeZiphidiyo: izimvo ezisemthethweni, imiphumo, ububele, umphumo ovundlileyo, ukungcwaba, ikuthandana.
7. Ukuphuma: Ukuphuma kuvakaliwe kukonkca, umoya ombi, amava omoya ombi.
Uphendlo: Umphumo wokungena.