Ukuhamba nsuku zonke, umthwalo wokuphila, ukulungelelanisa, ukukhathazeka, indlela yokuphumula ngokuhamba kancane ukuphatha imizwa eqhubekayo nemithwalo yesimanjemanje - uhlelo lwezikhungo zokuzisiza nge ukuphila okugcwele.
Ihhotyiyakesi iyisigaba sokuphila esingagwemeki kumuntu wonke, kungakhathalekile ukuthi ngubani, njengoba ubudala buqhubeka, umzimba nomqondo kudinga ukukwazi ukubamba izinguquko ezinkulu. Izinkinga ezivamile kule nkathi zifaka ukunyuka nokwehla kwemizwa, ukukhathazeka, ukungakwazi ukulungela imithwalo, kanye nezimpawu ezihlotshaniswa nezinguquko zomzimba. Sekuphele isikhathi eside, abantu bebebheja ukuthi izinkinga zehhhotyiyakesi zenzeka ikakhulukazi kubantu besifazane, kodwa ukuhlola kwezempilo nezincwadi zezingcweti zikhombisile ukuthi abesilisa nabo babhekana nemizwa edabukisayo, ukukhathazeka, ukungakwazi ukuhlala kahle, kanye nezinye izinkinga ezihlobene nomthwalo. Ngakho-ke, ukuphila emiphakathini yesimanje esheshayo, kubalulekile ukuthola izixazululo ezisebenzayo nezokuzilungiselela ukuze kuthuthukiswe izinga lempi ye-ihhotyiyakesi.
Isinyathelo sokuqala, ukuhlaziya imbangela yokukhathazeka nemithwalo ye-ihhotyiyakesi.
Lapho umuntu engena esigabeni se-ihhotyiyakesi, amazinga ama-hormone omzimba - njenge-estrogen yabesifazane ne-testosterone yabesilisa - ayancipha kancane kancane. Lezi zimpawu ze-hormone zithinta ngqo izithako ze-neurotransmitter zengqondo, kufaka phakathi i-serotonin ne-dopamine, okwenza umuntu angakwazi ukuphatha imizwa, kube lula ukuba nekhathazeko, ukungakhululeki nokungakwazi ukujabulisa.
Izici zokuguquka komzimba nokomqondo kwabantu besifazane ngalesi sikhathi:
1. Ukuvuselela kwemithwalo ye-menstrual okuqala ukuncipha kuze kuphele, kuvame ukuhambisana ne-flushes, ukuvuma kokwehla kwabantu, kanye ne- palpitations;
2. Ukwehla kwama-skin ne-mucous membranes kuholela ekungalicekeleni kokukhuluma kosizo, nokukhathazeka kokulala;
3. Ukukhathazeka okunjengokukhathazwa, ukucasuka, ukungajabuli okwandayo, kuhlangana nokucindezeleka emndenini nasemsebenzini.
I-ihhotyiyakesi yesilisa ivame ukubonakala:
1. I-testosterone iyancipha kancane, kuholela ekunciphiseni amandla nomoya, kube lula ukuzizwa ukhathezekile;
2. Iminzwa ibucayi, izinga lokulala liphumelelayo, kube lula ukulahleka kwesimo sokuzethemba nokukhathazeka;
3. Imisebenzi yokugcina, ukukhumbula, nokugxila kuzovimbezelwa, kukhuphule ukucindezeleka.
Isinyathelo sesibili, ukuxhumana phakathi kwemithwalo yesimanjemanje nezinkinga ze-ihhotyiyakesi.
Intuthuko kobuchwepheshe ilethe impilo eyokusebenza kahle, kodwa ibangele ukuthi abantu bahluleke ukuvuma imithwalo emikhulu emsebenzini, ukuxhumana nabanye, nezinkinga zomndeni. Abantu abathwele umthwalo wehhhotyiyakesi bahlala bewubhekene nezinguquko zokwenza izikhala emoyeni, imibuzo yezenhlalakahle, kanye nokungaqiniseki kwangomuso. Isibonelo, ukuncintisana emhlabeni womsebenzi phakathi kwabantu abaphakathi kweminyaka, ukukhula kanye nokuhlukana kwemindeni, izinguquko ezindaweni zomndeni - zonke lezi zingaba yizikhala ezikwenza ukhathazeke, udabuke, noma ubuze phakathi kwemizwa yomuntu.
Isinyathelo sesithathu, ukufunda ezincwadini nasezifundweni zezingcweti.
Izinhlangano eziningi ezifana ne-International Menopause Society zikhombisa ukuthi ukuhamba ngempela, ikakhulukazi ukuhamba okuhlelwe kahle nokuphatha umoya, kuhle kakhulu kokunciphisa izimpawu ze-ihhotyiyakesi. Ukuhamba kuthuthukisa ukukhishwa kwamahomoni ancweba isimo somzimba, futhi kuzokhulisa ukuhamba kahle kokukhuluma okukhumbuzayo, izinga lokucindezela le-cortisol. Ukuhamba emizileni yemvelo, uthola ukukhanya kwelanga, kuyasiza ukukhiqiza i-vitamin D, futhi kudlondlobele ekwakheni ama-galava nezingqondo ezisdala.
Isinyathelo sesine, izeluleko zokuhamba nsuku zonke.
Ukuhamba umgwaqo kuyindlela yokuzivocavoca enembile, elula ukwakha, ikakhulukazi efanele abantu be-ihhotyiyakesi ukuze balingane nemithwalo yezenhlalo nomzimba.
[Ukusebenza kokuhamba nsuku zonke]
1. Isikhathi sokuhamba nsuku zonke siphakanyiswa phakathi kwama-30 kuya ku-45 amaminithi, isivinini kufanele sibe “ukuhamba ngokushesha” - cishe amany步 ama-90 kuya ku-120 ngeminithi. Kungakwenziwa ngezikhathi eziphakathi, njengamaminithi ayi-15 ekuseni, emini, nasemphemeni.
2. Indawo yokuhamba: zama ukukhetha indawo yemvelo, njengemapaki, izinyathelo, nezindawo ezineziqukathi, ukuze ube nesimo esifanele.
3. Izinto eziphathekayo nezokugqoka: khetha izicathulo ezifanele, ezikhululekile, futhi ugqoke izingubo zokusheshisa ezinomoya, ngokuya ngezimvula.
4. Ukwakha nokuphumula: konke ukusuka ebhange, phakama amaminithi ama-5, ukuze ugweme ukulimala; lapha, ukoma kube ukuzwa okufudumele.
5. Ngesikhathi sokuhamba, phaka umculo ophakeme ohambisanayo ku-432Hz noma ku-528Hz, usiza engqondweni ukuthi iphumule, njengoba ucwaningo lukhombisa ukuthi lezi zikhombisi zisheshisa ukwehla, futhi zithuthukise ukugxila.
Isinyathelo sesihlanu, indlela yokuhanjiswa kancane yokuphuma kancane.
Ikhaya lokuhamba kancane luhlobene nokuqhuba kancane nokuphefumula ngakolunye. Lokhu kukhuthaza uhlobo olukhululekile lwezemfundo, kube yisisombululo esihle sokunciphisa ukukhathazeka kwama-ihhotyiyakesi. Inqubo ethile ingu:
[Izinyathelo zokuhamba kancane]
1. Phila ukugxila kumoya: chitha izinyathelo ezintathu, uvule umoya ngomphakathi, ungangena ekuphumuleni.
2. Ukukhuthaza: beka ingqondo yokungena lapho amantombazane ethintane, ukuze uqaphele ukuphila okukhululekile.
3. Khuthaza umoya: sinikeza uhlelo lokuhamba, ukunciphisa i-sympathetic, njengoba kuchazwe kuhlolo lukhombisa ukukhipha izimpawu ezindingilizi zokukhathazeka, ukuphumza.
4. Izikhathi zokuhamba kufanele ziqhubeke phakathi kwamaminithi ayi-20 kuya ku-40, ngokuhamba kuka-ambath.
Isinyathelo sesixhenxe, ukuzivikela nokuphila nsuku zonke.
Ukwenza kahle kwemithwalo kudinga ukumiswa kwezinye izindlela zokuvikela, kubandakanya ukuphila kwezempilo, ukudla okufanele, ukuphumula, kanye nemizamo yokukhululwa kwempawulo.
[Imibono engaphansi]
1. Imihla yeqhinga: zama ukufaka isikhathi esimqoka sokukhipha ukucindezeleka, uqinisekise ukuphumula okukhululekile.
2. Ukusetshenziswa kokudla: phila uzogunyaziwe, ube nemikhiqizo yemoya, uqhubeke uphila ngaphansi kokuphila kwezimpisi;
3. Ukuhamba ukuze ubone: phila ube nobuciko abuhlangana nabangasusi, ubaningi uma zonke zikhona;
4. Ukuzindla noma i-meditation: yabelana ngama-minithi ayi-10-15 nsuku zonke; kumema ukuba uhambisane nomzuzu omuhle, ikakhulukazi uma kahle kancane ngosuku lokuhamba kwezifundo.
Isinyathelo sesishiyagalombili, izindlela zemvelo.
Abanye abantu bangenela ukhathalelo lwezempilo ngenxa yokukhipha imithi ethile, ngenxa yalokho, izindlela eziphilayo zithuthukiswa njengamanje, zilungiselela ukuhamba nendlela yokuhamba.
[Izindlela ezilungile]
1. Umculo: khetha umculo oddlessi ofanele osuswa, ungazivoli izikhupha zokuhlola izinsuku eziyishumi;
2. Ukwelashwa: dostupno ukusebenzisa izimpande, njengemvula ye-mimosa yomoya, uqhakazele izidheshi eziphathekayo. Iziphumo zishabela izithako ezixoxayo ezinyameni.
3. Bath: batha amanzi avandlile, ungafaka izikhwama eziphathekayo.
4. Ukukhanyisa: phila okuhamba uze uzinikele baza bephila.
Isinyathelo sesishiyagalolunye, usizo lwezokwelapha nezizathu ezichwepheshile.
Uma izimpawu zomzimba nomqondo zithinta ukuphila kwansuku zonke nokukhalela ngempela, kuhle ukuba ube nesikhathi esibuhlungu ezinyangeni zamasiko, ufanele ukucela ukuhlola kwemvelo, nokwenza izizathu. Abesifazane bangazicabangela ukuhamba okukwazi ukuhambisa umsebenzi, osukuma ukwakha; abesilisa nabanye bangacabanga izinsiza zabo ezingokwezifiso, kuhle ngaphakathi komhlaba lapho izinguquko zikhona. Ukuthola ukwelashwa okuhle kwempilo kumele kusekelwe ekhulumela izindlela, ukuze kuqhubeke umphumela wokwakha.
Isinyathelo seshumi, ukuthuthukisa ukuzithokozisa futhi uqhubeke nokuqhuba.
Ihhotyiyakesi iyithuba lokuphila lokwenyusa impilo yomuntu. Ngokuphula izithiyo ezindala, kufaka phakathi izindlela ezisha.
1. Funda: hamba uphakamise iziqondiso zakho, usivumelane ngaphandle;
2. Qaphela: khumbula ukudla nemizwa yokuhamba, ungeze okwenzekayo;
3. Ukubamba iqhaza: xhaphaza izinxephezelo ezithile, kwenza kube lula uxhaxha olumhlobisa.
Ukuhlanganisana njalo, lokho kuhlanganiswa kwempilo nendawo zihlanganisa izinyathelo ezahlukeneyo. Uhlelo lokuhamba nsuku zonke, indlela yokuhamba kancane, ezemedical statisical dineris, uhlelo lokuphila oluqhubekayo, kanye nezikhokhelo ezifanele.Definiriwe izinyathelo zokukhulisa ujantshi lwenhliziyo, ukuze ubona uqhubeke phezu kwegolide emphakathini, uguqula imisebenzi yokuthola uk1787.