Ixesha lokuphosa liwumjikelo owabalulekileyo wobomi bokuziphatha nobuchopho, ngeminyaka emibini eyahlukeneyo, nokuqhubela phambili, ubudlelwane kunye nokuzazisa. Le miba kudala ibonwa phakathi kwabantu bobabini - amadoda nabafazi. Phakathi kwexesha lokuphosa, abantu bahlawula kwaye balindele iziphumo ezahlukeneyo zvezemfundo ezifana neentlungu zentloko, i-migraine, kunye nemibuyiselo yeendawo zentloko. Le miba ineenjongo ezichaphazela ngqo umgangatho wobomi, kwaye ibaluleke kakhulu kumphathiswa wabantu kumashumi-minyaka okukhula. Le nqaku izakuthetha ngendlela iintlungu zentloko, i-migraine, kunye nexhala kubantu bendoda nabafazi abangama “nombono” weentlungu. Ukuze sithobe ukukhathazeka, le nqaku ikwasebenzisa indlela yokuthatha iintshukumo ezo, umphunga wokuphanda, ukufaka uxinzelelo, kunye namanyathelo aqinisekileyo okuqinisekisa ukuba umphathiswa uyakwazi ukuphosa iziphumo ezivuthayo.
Umgca wokuqala: Iingxaki zeentlungu zentloko - iintlungu, i-migraine, kunye neenzuzo
1. Iingxaki zentloko, i-migraine, kunye nexhala
Le miba ikuqhelekileyo phakathi kwezikhumbuzo zempilo, kwaye iyenzeka kubantu bobabini. Izinto eziphambili zihlala ziqhutywa ngale ndlela:
(1) Ukuphakama kwehamon
Abafazi bahlala bephosa phakathi kweminyaka yokulahlekelwa kwe-hormone, enokubangela izitho ezahlukeneyo zokuqinisa imithambo yengqondo kunye nemithambo. Abafana bahlala besebenzisa i-androgens, okuze bakwazise imimandla yokunyanzela.
(2) Ukuphuma kwezinto eziluncedo
Umjikelo wobudala unokubangela ukuba ukungakwazanga ukuhamba kahle okanye uzithole usele besebenzisa imithambo.
(3) Uxinzelelo lwezengqondo
Kumjikelo wokuphosa, imiba efana noxinzelelo lweengqondo, umngeni, kunye nemiba yokuphosa ibonwa njengemeko ebonisa umphako wokuphosa.
(4) Izinto eziyingozi
Ukutya kakhulu, ukungaziphathi kakuhle, && ukuntshontsha, kunye nokungaqhutywa muva ungabulela kwiintlungu zentloko.
2. Iindleko zamacandelo
Abafazi bahlala beqhaqhazela kwi-migraine ngoko ke ubungakanani bokwakha ngokukhawuleza, umphumelelo okwejoliso kweemaleko.
3. Iimeko ezidlangile
(1) Iintlungu zentloko: Zizintlungu ezinzima neziphosa kumantla-nxweme, kumjelo, kwaye zinokuphosa ukudlula.
(2) I-migraine: Ukuphosa okungavulwanga, okungaphinde kulandelwe ngindawo yokuvuka, i-light sensitivity, kunye nokunciphisa umoya.
(3) Iingxaki: Iingxaki ezahlukeneyo ezikrinjiswe kwiintlungu okanye imijelo yentloko.
Umgca wesibini: Faka umoya wokuphosa - phosa umphosa
1. Izihlwele zemigudu
Uphando lukhombisa ukuba ukuphosa kwenomsipha onokukunceda ukwenza i-dopamine neyokuqala, lezi "zizaliseko ezintle" ikwanceda ukufaka umkhwa.
2. Qalisa umphosa
Ngexesha lokuphosa ungasebenzisa umphosa ukuba uqhubeke kunaphakade.
3. Umphosa wombono
Uboniso: Ukuba uvuma ukuba unomsebenzi wokufundisa ukuya kwi webhusayithi ye-forum edalwe, kzenza ukuba ungabongela kwiendawo ezahlukeneyo.
Umgca wesithathu: Izisombululo kunye nemiyalelo echazwe
1. Iingcambu
Iingcambu zifumaneka kwi-zome, umoya ogqithisileyo, waza xa emva kwengxaki ye-balance of your body, umphosa.
2. Imithambo yokuphosa
(1) Ukuphosa iintlungu (u-hatha, umva, impilo, kunye ne-zoci):
A. Qhuba umnyango, uncamathisileyo, ukulungisa imithambo of your body (15 minutes).
(2) Umsebenzi wokuphumla
Ubumkhandi, umphosa, ujolise kumphosa, unokukhawuleziswa ngethuba.
3. Ukunqanda imiba
(1) Ukuphumla
Uphoso lwezithako ezincinane zentloko, kuzo umthwi, kwiintlungu zentloko.
(2) Ukunxiba
Musa ukufaka iziphumo ezithile zentloko, uzinike umcimbi wohlanga, ngexesha lezemfundo.
(3) Ukuphila
Qinisekisa oko umphosa onokuphosa ukukhalipha kwaye ubonise ukuxhasa umphosa, ukufumana umphosa.
4. Khetha
(1) Ukutya
Kukhe bube noshishino, ngaphandle kokuhamba, okanye imiphetho yelanga.
(2) Iimpilo
Mizane umvana, usetyenziselwa ukunceda kunye nokukwazisa, ukufunyanwa okukhawulezayo.
(3) Iphondo
Nika umphosa noluntu lwezityalo, uthethe ngazo.
5. Izicelo zephepha
Phosa utya oluncedo lokumisa umqondo phakathi kwezokuphosa.
Umgca wesine: Izenzo zezeMali - qhuba umphosa ngokuba ukhulise uHlahlo uNyango
1. Zithola, thutu, kunye nezimvo
Kuyaqondakala ukuba ucinga ngezinto ezahlukeneyo ezijolise kumphosa.
2. Dala umoya wokukhanya
Nanini na ixesha lokuphosa, ubungqina bokuphosa.
3. Qhuba umusa
Ukuphosa umoya. Nanini na umphosa ungavuma ukuhlola ukufumana umphosa kakhulu, uze uqhubeke.
Ngokuphathelene neento ezahlukeneyo zomjikelezo, umjikelezo ubanzi unokuthandwa, kwaye lakho nqaku lingakuzisa kwiintsuku eziyimfuneko. Uxolo phakathi kwemithambo nabantu abaninzi emva kokuphosa kwethu, yenza umphosa uvumelekile ngexesha lokuphosa.