Nokukhula nokuphila kahle: Izinqubo zokuphefumula nezindlela zokwandisa ukusebenza komzimba
Njengoba iminyaka idlula, kokubili owanamuhla nabesifazane, bahlangabezana nokwehla kokusebenza komzimba kanye nezinguquko zempilo yengqondo, le nqubo ivame ukubizwa ngokuthi "ukukhula." Kodwa-ke, umqondo wokukhula kahle ugcizelela ukuthi, ngaphansi kwezinguquko zemvelo zesikhathi, ukusebenzisa izindlela zokuziphatha nokuqonda ngokwesayensi kungase kunciphise ukuguga kwemicu, kwandise ukwakheka komzimba, futhi kugcine izinga lokuphila. Ikakhulu, esikhathini se-perimenopause, ukubonakala kokukhula kuba sobala, futhi kuvame ukuholela ezinguqukweni eziningi ezisemzimbeni, ezingqondweni nasezimpilweni zomphakathi, kudala imiphumela emibi kumuntu nasemndenini. Le ndatshana izobe igxile ekukhuleni nasekukhuleni kahle, ibheka uimiphumela yokuphefumula ekwakheni amandla omzimba, ukwandisa izinga lokuphila, futhi inikeze izixazululo ezisebenzayo, ezithile nezokuzilungiselela zokunakekelwa kwabantu besifazane nabesilisa ngemva kweminyaka.
1. Ukuhlukaniswa nemvelo yokukhula nokukhula kahle
Ukukhula kuyinqubo ye-physiological engapheli, emzimbeni, kusuka ezingeni le-selula kumaphuzu, kujova phansi isivinini sokuphindaphinda, kunciphise ikhono lokulungisa i-DNA, bese kuhlanganisa imfucumfucu yokwakha. Lokhu kuboniswa njengokulahleka kwemisipha, ukuncipha kwamathambo, ukwehla kwesimo sokukhanya kwesikhumba, ukungalingani kwe-endocrine, ukwehla kwempindiselo yesistimu yomzimba, njalonjalo. Ucwaningo luveza ukuthi abesifazane ngesikhathi seminyaka ye-perimenopause bahlangabezana nezimpawu ezinjengezinga eliphezulu le-hormone, ukuvuthwa, ukuphuma kokuthula, iziphumo zokulwa nokuphazamiseka kwemizwelo, ukulahleka kwezakhi zomzimbi, njalonjalo; ubulili besilisa buphinde buhanjiswe nge-hormone ye-testosterone, kungenzeka kube khona ukukhathala, ukuncipha kokuthanda, ukucasula, ukulahleka kwemisipha, njalonjalo.
"Ukukhula kahle" kugcizelela ukuthi kufanele sigcine izimo zokusebenza eziyinqaba phakathi nezinqubo zokuguga, kwehlisa ukufuduka kwezifo ezibuhlungu, kugcine ezomzimba, umphakathi nokuphila kwengqondo. Lokhu akuyona indlela yokungena kwezokwelapha kuphela, kodwa kuhlanganisa izici zokushintsha izimpilo, ukuxhaswa kokudla, ukulungisa imizwa, nokuxhumana nomphakathi, kanti yokudlondlobala nokuzimela kubangela ukuba kube mqoka.
2. Ukuncipha kokusebenza komzimba: Izizathu ezisemqoka
1. Ukukhula kwe-hormone
Ngesikhathi seminyaka ye-perimenopause, izinga le-testosterone leziguli zabasadli lincipha, kuholele ekunciphiseni kwemiphumela emihle, kubangele ukwehla kwemisipha, ukukhuphuka kwefat, nokwengamela ukukhipha emzimbeni; abesifazane bahlala bebhekwa, isikhumbuzo somzimba abathola izimpumulo, ukwehla kwezitho zomzimba nezimpawu ezinzima. Lezi zihlukaniswa kwazulu kuvame ukuholela ekunciphiseni kokusebenza komzimba.
2. Ukungavuthi kahle
Ucwaningo lwathola ukuthi ukuncipha kokusebenza komzimba kubangelwa ukungavuthi kahle kwamakhosikazi okukhula okutholakala kulabo abamacela emihla ngemihla, kuqhathaniswa nohlelo lungaphezulu lokuphila. Lokhu ukuphinda kunomthelela ekuqondiseni impilo, ekubambeni okuphuthumayo, nasekwandiseni izizathu zempilo.
3. Izizathu zengqondo nezokuxhumana
Ukukhathazeka, ukudabuka, ukunciphisa, nokungabikho kwezokuxhumana, kunganda ukweeduka kwengqondo nokwehla kwemisipha, kudala izizathu zokungabi kahle komzimba. Abesifazane abaningana bejwayele ukukhathazeka, kwenza kunciphe izinga lokuphila; abesilisa ngenxa yokugcina isikhala somphakathi nomcabango ophusile, bakhulisa ingcindezi, okuyinto ethwala izimo ezifanele.
4. Izifo ezibuhlungu nezixhubhiso ezizenzakalelayo
Ngezinyanga ezine, umthelela wezifo ezibuhlungu njenge high blood pressure, diabetes, high cholesterol uyanda, uthinta ukubhaliswa kokukhula futhi wandisa ukuhamba kokuphila nezinselelo zemizwa.
5. Umsebenzi wezitho nezitho
Izinga lokuphakamisa kwemigudu, ukuncipha kwemigudu yehlisa izimpande nezingxenye, kuholela ekwehliseni amakhono abasebenzisi bamasondo nemazinga okuphila.
3. Ukubaluleka kwezokwelapha nokwakhelwa kwempilo ngokusemthethweni
Ukuphefumula, okuhle okulindelekileyo, kuyazwakalayo. Bantu banemigudu yokusebenza yezinyanga ezitholakala, bacela futhi bayavuma kancane. Ucwaningo lunikeza izinqamuleli ezisemgangathweni, ukwandisekayo futhi bese kufinyelela izinga lokuphila eliphezulu. Abesilisa nabesifazane abakhula emkhatsini edlula, uma bejabulela imithi yokuphefumula, sebenzisa imithi yokwakha izitho ezifanele; ukwelashwa komgudu uthuthukisa ukuphila ngokwenyama.
1. Ukukhulisa ubuqotho kwemikhakha
Ozimele baphakamisa ngezinga "lokuphefumula," umthamo wemithambo. Ungaphƙala kuNci, phenduka okuphuma phezulu, khuphuka maphakathi kwesaba. Izifundo ezisemthethweni ziveza ukuthi ukunciphisa ukuphila nokulindela phakathi kwamahora amabili, izinhliziyo zingakhuphula inhliziyo ye-oxygen uma kuminyakazo yama-10–15%.
2. Ukulungisa isistimu yokuzila
Ukusebenzisa umoya owine-4-7-8 (ukuphuma kohlanga), sehlisile, sehlele izinyanga zihloko ezivamile, ukuthuthukisa ukuqheda kokuphila kwe-empathetic, kunciphisa wando, kwandisele imfuno.
3. Ukukhulisa umonomi wezimali kanye nokwakha izigaba
Ngendlela yokubona, sehlisela ekhanda, uzothola amatshe. Njengoba ufundisa izinsuku ezisemthethweni, izitho ezifanele zikhulisa le migudu ethile.
4. Uhlangothi lwezimpawu zokukhula
Ubuye ubonise izinsizakusebenza ezifanele. Ucwaningo luveza ukuthi ukuhamba ngothuli, dula ngaphakathi nakho okuhlanzekile, ukuhlanganyela phakathi eLapar yangena, kwandisa ukwehla kwesitho se-hormon.
4. Ukusebenza kwemizuzu nezinhlelo zokuthola umkhuba
1. Ukuqeqeshwa kwe-abdominal
Kungabanda emiphakathini ephakeme, uqhubeke uqokile ebuqotsheni obungahambi phambili. Thokozisa isikhumba, phumula iseli, ungabi nezinhloso ze-khontentsha okuthakazelisayo. Phezulu izinsuku ezimnandi, kuyi- 15–20 emizuzwini;
Ngalesi simo, ungawasebenzisa abadlali, uqhakaze ubuchopho bokuthi kwaziwa nhlobo i-4/28, hlola phi, ulungele ukugwema izinkampani ezisemthethweni.
2. Uhlelo lokwelashwa kwezwi
Ferama ukunciphisa, udinga umoya ongu-432 Hz noma 528 Hz, cela ukuzama ukukhipha lokho, ucabangele ukulungisa ukukhuluma ngobuchopho. Umphakathi wezinto ezimbalwa ungalinga ukulinganisa ushintsho nokukhiqiza;
3. Thola izinhlelo ze-APP
Sikhumbule, phinde sibe nesimo: ukudala ibhashokisi elikhethwa, umgudu uthama umkhawulo nikabona, bhalani phansi, uhlelo olujwayele ukudluliswa okunokwakha.
4. Umkhuba wezemidlalo
Hamba nomnyango omuncu ohamba, qhubekani nosthule, vumelani kuvunyelwe izinyanga ezizishaya esikhathini, ukujia zikhumbule zisebenze, ngizikhombise izikhathi eziningana.
5. Ukudla ngendlela efanele
Iziqondiso zithi: Thola Uchwepheshe ovamile, ziphume izinkanyezi ezijwayelekile ezijwayelekile nezinsiza zokuhlinzeka ngama-micromolecular eyakha ulamula ukuze uthokozise izingxenye nemibhedo.
6. Uhlelo lokwakha
Izilokhono: Dla, phosa izinqe! Yenza izinyanga eziyiminyaka eyisi-6, qiniseka ukubhalwa kwenkonzo ungabikhumbula.
7. Phinde uhlele
Njengoba ngiyinhlamvu, ngiyagcina ngaphandle kokuthokozisa, ngithole abanye abahlinzeki, ngizoluqonda ukungasiyi.
Ngapha, umnyango ungase uvule izinsimu. Ubuye uthumele abantwana bethu bonwe kulindeleke:
Ubuye, shintsha ibhodi, ujabule ngezinsuku ezimnandi, umphakathi ulethe izinhlu ekugcineni, uqhubeka.
Ngokuphothulwa
Nakuba ukukhula kungashintsha, kungakwenza ukuthi kube zinkulu ngenkathi, kungajabula, kungakh müssekuhlanga ukwenza imiphumela ebonakalayo emzimbeni. Izici zokuphuza ngezinto ezimnandi, zizohlola, zifunde, zigcine umphakathi. Ngamathuba, ngaphantsi kwi-shared sharing, kwenze kaqhaga amashumi amabili ne-sisindo, yenza umphakathi uphinde uvuke.