Izinkinga zomzimba zokuqhuba ngeendlela zokuqonda: ukugqugquzela, ukukhulisa isisu, ukulungisa ukudla ukukhulula ukukhululeka kwesitho, ukuya phambili ekukhanyeni ngokuzethemba
Isahluko 1: Isingeniso: Ubudlelwano phakathi kwesigaba sokuqeda nokugcina umhlangano wezokudla
Isigaba sokuqeda yisikhathi esibalulekile empilweni, hayi kuphela kwabesilisa nabesifazane, akukho muntu ongaphunyuka kulesi sikhathi sokushintsha kwezokukhishwa. Ngesikhathi esinjalo, ibhalansi ye-hormone emzimbeni iyashintsha, engathinti kuphela imizwa neziphumo zokuphila, kepha ibhizinisi lempilo yezezimali futhi. Njengoba iminyaka ishintsha, abesilisa nabesifazane abaningi bokuqala dikkat onkhe ukuphathwa kwezinyanga, uthando lwabathandi belokhu ukulungisa izinkinga ezithinta ukuqhubeka. Izinkinga zokuqhuba zenza kube nzima ukukhuluma ngempumelelo, njengoba uthola ukuthi ububha bokukhanya buphuma ekukhanyeni. Le ndatshana izocubungula ngokucophelela izizathu zokukhululeka kwezikhathi lezi, izigaba zomzimba, ez psicológico, emishinini yokudla nemithi yemvelo, futhi ikhiphe izixazululo ezicacile, ezinzulu, ukusiza izifundi ukuthi zisebenzise imiyalelo yokuphila okutholakala ezilinganisweni zempilo, ukuze baphume kulesi sikhathi esinzima.
Isahluko 2: Izizathu ezivame kakhulu zezingxabano zomsebenzi wezokuphila nezitho zomzimba
(I) Ukushintsha kwe-hormone nemiphumela ekuphileni
Njengoba umthelela wezinto ezifana ne-estrogen ne-testosterone wehla, umsebenzi weziguli zakhula kanye nokukhululeka kwezitho kuyancipha kakhulu. U-estrogen unesibopho sokugcina impilo yamasu, uma eyingeni, isikhathi sokukhishwa kwesizathu siba side, kuqubuleka ukuvuvukala, kusebentiswe imithamo ethile. I-testosterone ihlotshaniswa nokusebenza komzimba, futhi uma ithatha isinyathelo, izinga lesiguli sikhululekile nokuqhuba original, ukwandisa okuhlanganyela kwegazi.
(II) Ukucindezeleka nemizwa
Isigaba sokuqeda sivame ukuhambisana nokwehla kwezinga lokuphila, ukUngalali ngokuhamba kahle, ukungajabuli kanye nokwehla kwemizwa. Imigomo ye-axial yezozimali ibonisa ukuthi ukucindezeleka kwengqondo kungaguqula izindlela Zokuphilwa, kuholele ekunzwaneni kokugcina. Ngaphezulu, ukuphumula kwesikhumba kudinga imiphumela ye-bacterial nemisebenzi yokukhipha ukudla, okwenza kube lula ukuvuvukala.
(III) Umsebenzi noshintsho lwezimpilo
Ukwenza izinqumo zokunciphisa iminithi yokuphalela lokha, imvamisa itholakale izinga lokudla ngokuphilayo, kungase kube nezinkinga eziningi ezinzima.
Isahluko 3: Ukuchazwa kangenama: I-surge yokuphalela ezimweni ze- menopause
I-surge yama-surge yama-surge izinkinga ezivamile ze-daily umphakathi. Imicimbi ethintekayo ixoxa: emva kokudla, ubona izinto ezintsha, hhayi ula Vulindlela. Futhi ezikhathini ezimqoka, kuhlanganisa izigidigidi, izikhumba, ukungahambi phambili, kungaba inokuthokozisa. Uma ungaphambuki izinkinga ezinzima ezikhumbuzo, kunezelwa ukubonwa kokudla okujabulisayo.
Isahluko 4: Izixazululo ezinhle kanye nezincomo ngokucacile
(I) Lungisa ukuhlinzeka, yehlisa ukudla okubangela ukuvuvukala
1. Gwema imikhiqizo enokuphefumula
Ama-beans, izitshalo ze-cruciferous (efana ne-cabbage, broccoli), u-anyanisi, ama-apula, nemikhiqizo yobisi, okwenza kuhlakazeke emathunjini. Kunconywa ukuthi wehlise ukuncishiswa, uzokhakha umkhathizwe wakho, unezinkinga ezimnandi.
2. Hamba kancane
Ngokudlula izikhumbuzo, ubalula kusenesikhathi, unomoya owutholile, ungakwenzi.
3. Sebenza kahle, gwema inqwaba
Qamba ngokuphila okudlula i-three-day yephuzu, thongisha ngayo, utherele kwazulu uhlelwe.
4. Phila imikhiqizo enokuphakama ne-minor
Uyunina ungabe udla kakhulu, uphatha imithombo ye-sugar.
5. Gca nokuhlinzeka ngemikhiqizo enenhloso kanye ne-spreads
Izimbangi ezinkulu zingaqhubekisela phambili.
(II) Iziphuzo nezindlela zemvelo
1. I-peppermint tea
U-peppermint uqukethe izinto eziyisisekelo, impilakahle, futhi uthole isiphuzo sasekuseni.
2. Amanzi we-lemon
U-Squirt we-lemon enzelwe i-250 ml ye-mzuli, uphfoza umphumela wengculazi.
3. I-410-432 Hz umculo Wezempilo
Zama imiphumela ye-410-432 Hz ukuze ungatholi isikhathi sokuphila, ube nokuthandazela umphumela ohlanzekile.
(III) Ukusebenza okwakho nokugcina
1. Ukuphila kahle
Ngokuhamba okuhle okungama-30-45 minutes, bheka iziphumo.
2. Masaji wokwakha
Izintambo zakho phezulu, hamba ngaphezulu kwama-5-10 minutes.
(IV) Ukugqugquzela: Ukuhlela ukuxhumana
1. Uhlanga olumhlonipho
Ngaphandle kokubhaka, uzwanayo uthola imibono, uhlanga.
2. Umfaniswano
Vula futhi uzwe izinto ezihambelana.
3. Ukukhulula isikhathi
Uthintana nemicabango engathinta onobubha.
4. Ukuthintana kokuxhumana
Zama ukuthola amagridi okuxhumana.
(V) Imibhalo yezeMvelo
1. Hamba ukuze ucacise izitho zezitho
Ukwazi uzokwenza.
2. Thola iziphuzo ukuze uqhubeke
Ungabe udla impilo.
3. Ukugcina ukukhulise izimiso
Uhla, uthola izinyathelo.
(VI) Hamba ngezinyathelo ezincane
1. Phila kahle njengomuntu
Yenza izindawo eziyiscus.
2. Hlela ubuhola bomsebenzi
Zama izinyathelo ezincane.
3. Khuthaza uzwe
Thola iziphakanyiselo, kulesi.
Isahluko 5: Imiphumela yokuba nempumelelo engcono
Phila imfundiso, uthola izinyathelo. Isigaba sokuqeda, kusho ukuthi udinga ukuqhubeka. Futhi uzoba nezindawo ezithokozisayo.
Isahluko 6: Isiphetho nokuqhubeka
Kuzonwabiso ukuhlangana nezinkinga, ngenxa yokuphila, uzokwenziwa. Uba nempilo onayo, ubekezelelana kulesi sikhathi sokuphila. Uthola izinkonzo ezinhle ukuze ukwazi uku cheteka ukuphila okunembile.