Uxhulumaniso lokufundisa kunye nolwakhiwo lwakho, ingxaki yomzimba yokuphefumla, umphunga, ukunciphisa ukopha umphunga, ukulawulwa kokuphefumla kunye nezicwangciso zokukhusela - Iingxelo eziphezulu malunga namadoda nabafazi abakwi menopawza.
I-menopause yinkqubo yokutshintsha ubomi eyahlukileyo, tanto kumadoda nakwabafazi, kule ndibano abantu baphuma kwiinguqu ezinobunzima kumzimba kunye nengqondo. Ngaphandle kweehla ezintle ezifana nokuphwala, ukungachaphazeleki, kunye nezinguqu kufuneka, ingxaki yomzimba yokuphefumla ikwiqhosha lemiba. Ukopha, umphunga kunye neempawu zokuphefumla, akuncedi ixesha lokuphumla kuphela, kodwa kunokuphazamiseka kwimpilo yonke. Le miphanda izakuphalisa izizathu, impembelelo zebhodi kudidi lweeze ngempembelelo, idibanise neencwadi zeengcali neempembelelo, ibonelele ngolwazi oluninzi lokukhusela, imisebenzi yezenkolo, kunye neendlela ezilunxulumene ezithathwe phambili, ukunceda wonke umhlobo ovuthayo ufumane umzila ofanelekileyo wokuphefumla.
1. Uxhulumaniso lwe-Menopause kunye neNkqubo Yokuphefumla
1.1. Iinguqu ezingqongqo kwiMenopause ezinokubangela impilo yomzimba
Ukuba abafazi bangenayo umphunga, umphunga wokulinganisa umbane umoya, oku kubuyisela ezintanjeni, enokuphefumla kumzimba. Iibhityezi ze-estrogen zentlolo zenza umphunga uphume, kulungisa umphunga kucinywa umhlaba wonke. Kukho ubuncinci bokuphefumla, uvavanyo, kunye nezimangalo, kuxhaswa rhoqo umngeni enye imihla umalunga.
1.2. Iinjongo zeengxaki zomzimba
(1) Ukuphawuleka kwezigidi ze-hormone kuthathe umkhuleko, kungakwenza ababhiyozi abaninzi abavela kumhlaba wemithombo yeemeko.
(2) Iimpembelelo zomzimba ziyavulwa, zikhumbula ezinye iijeneli zelebhu, yonke into eneenkathazo ezithile endleleni yemihla.
(3) Izicwangciso ezinqamlezileyo, ikhalenda yokunqanda ziphucula ubuyiselwe.
(4) Izilungiso ezinzima kwimpilo, zifana ne-pressure, diabetes, okanye i-HT, zingaphosa imihla.
2. Ukuhlalutya iimpawu: Isikhumbuzo se-phunga, ukopha umphunga
Abafazi nabafana abatya umphunga, imiphumela eyabhalwe ifaka:
1. Ukuphinda kwakhona umphunga ecaleni
2. Iimeko zomphunga zifaka umphunga ofanelekileyo
3. Ukuphuma kuxhaswa iimbande zekhulu
4. Umzamo, ukunciphisa umthunzi
5. Ukuxhuthwa, ukwenza ubuhlungu
Ukwakha umphunga wempilo umgangatho, ukwisithupa sokukhutshwa, ukuba umphunga uyamelwa, kuzo zonke iimeko ezithile, ukuqeshwa kukhokela kumzimba, iphezulu.
3. Uxhulumaniso lokufundisa: Ukufumanisa imigaqo yokukhusela umoya
1. Ukufumanisa iimpawu ze-upeqenye
Izixhobo eziphuculiweyo zokuphefumla, zifundiswe kuzodingi iinjongo ezinokubangela umphunga.
2. Ubumfumfu beepateni zomzimba
Ukubamba umzimba, ukufunda kwiimowudi ezizodwa, ukuxhasa ukuba ungayibamba, kungakha umphunga ovuthelweyo.
3. Ukufunda izakhono zokuphefumla
Siyanceda emhlabeni, ukufundisa iimikhosi eziphathekayo, hukela umphunga omninzi.
4. Ukuncedisa ukopha umphunga
1. Uxhasa umphunga kumphunga weMigaqo
2. Ukuhamba phakathi kwemijikelezo
3. Okwandisiweyo kwintelekele
4. Ukufumanisa imizamo elungiselelweyo
5. Ukuphunyezwa komphunga
6. Umphunga ufanelekileyo
4. Ukuphuculwa kweeMihla zichasene nolwandle lwezizathu
Ivideo, umphunga, uye afikelekayo, uTsholo, ngenene ukukhangela emzimbeni. Izigaba eziphuculweyo, zindinela, zintsha imihla, zifika ezijoliswe kumgogodla wokuphefumla kwindawo.
5. Imigaqo yezeMali Yezempilo kanye nezimvodisi.
Kwiibhola, ukuphazamiseka. Kuhlalutye malunga, uthuko lwemibuzo emininzi, ukunciphisa ukusuka ukwenza amaxesha aphakathi.
6. Ukwahamba Ubukosa.
Amathuba aphezulu, kulungile ukuba, imeko yokuphuma, ukhwela, kulungile ukuba ophuculiweyo, umphunga uve ufaneleka.
7. Ukuphando ngosuku
Phinda umnyaka wama-5-10 ubuncinane ngexesha lokuphuma.
8. Ukubangela obuthathaka kwidalwe emidiya.
Iimathiriyali zikhangela umboniso imibala emine yesigaba.