Phakathi kwalesi sikhathi sokushintsha, bobabili amadoda nabesifazane bahlushwa izinhlobonhlobo zokushintsha kwezinto, ezihlanganisa futhi nezingxenye zomzimba nezingqondo, ezihlanganisa ukushisa, ukuvuvukala, uk fatigue, ukukhalipha, kanye nokukhathazeka, futhi kaningi zibandakanya ezinye izimpawu zomzimba ezikhathazayo nezingahambisani kahle, phakathi kwazo 'ukudonsa kwesikhumba' okuyisimo esivamile kodwa kulula ukusheja. Lezi zinkinga zokukhathala kwesikhumba, ngaphandle kokuphazamisa impilo yansuku zonke, zingaba kakhulu imiyalezo yokuthinta isimo somzimba, uma zikwazi ukucaciswa kahle nangokufanele ekuseni, zingavimbela izinkinga ezinzima ezizayo futhi zibuyele empilweni enempilo. Le ndatshana izobheka ngombono othembekile, ibhucungule imbangela yokudonsa kwesikhumba ngesikhathi sokushintsha, inikeze izixazululo eziphelele, zesayensi nezisemqoka zokuvikela, futhi ikhokhele abafundi ukuba basungule ukumelana nokuphila okunempilo, bakhathalele bona kanye nezihlobo zabo.
1. Ukuzwazi izimpawu zokudonsa kwesikhumba okuvela ngaphakathi
1.1. Incazelo yezehlakalo zokudonsa kwesikhumba
Ukwakhiwa kweziyalezo, okwaziwa ngokuthi ‘ukuzwa okungajwayelekile’, kuvame ukuvela njengokukhanda, ukushisa, ukuhamba kwebhadi, noma ngisho nokushisa. Lokhu kuzwakala kungase kube ngaphansi kwendawo ethile, noma kubonakale ezandleni, emuva noma ebusweni. Ngokwehlukile kwemvuthwandaba, udonswa kwesikhumba kuvame ukuba nezilonda, ubuhlungu obungabonakali noma ukuvuvukala, kodwa kwesinye isikhathi kungaqhubeleka nge-akhara, okungase kube kubi ngempela. Uma omama bephuma esikhathini sokushintsha ngenxa yokuncipha kwemithi ye-estrogen, ukuze ngabe i-barrier skin work iyiyehla, lokhu kuvama ukuvame; Nokho, umababa njengoba kwandise ama-androgens, lokhu kudonswa kwesikhumba kungathinta nawo.
2. Ukuhlaziywa kwezimbangela ezingenzeka
(1) Ukushintsha kwehomoni: Ukwehla kuka-estrogen no-androgen kuholela ekugcinweni kokuhamba kwesikhumba, ukunciphisa ukusebenza kwama-sebaceous gland, ukuhlakulela i-barrier yesikhumba, okwenza kube lula ukuvuleka kwezinye izihibe nokuvuleka.
(2) Ukuqaphela kwemizwa: Ngesikhathi sokushintsha, isistimu ye-autonomic nervous ayiqinile, kwezinye izikhathi imithambo iyakwazi ukwakha kakhulu, ibangela ukungalungi kwempilo, izimpawu ezithile.
(3) Uhlelo lokucindezela nokukhathazeka: isikhathi eside sokucindezela nokushintsha kwemizwa kwenza ukuba umgomo wokukhipha uziswe, wothusa isikhumba.
(4) Ukungaguquki kolwazi: Njengoba iminyaka ibaluleke, umkhawulo wokuphila uyakwenye aleggo, ukusebenza kwesikhumba kumkhuseli kudinga ukwandisa phakathi konyaka.
(5) Isimo sokudla esingalungile: Ukushoda kwe-Vitamin A, D, E, kanye ne-Vitamin B, ama-asidi angenabhaliso namaminerali, njenge-zinc, copper, ayanciphisa impilo yokuphila kwesikhumba, okwenza ukuba ama-nerves abonakale.
2. Ukwakha imikhuba enempilo: Izinkomba zokuvikela zansuku zonke
1. Ukunikeza amanzi anele, ngokwendlela yesikhumba
Kuthenjwa ukuhambisa amanzi anele (abefazi malunga ne-1500 ~ 2000ml, abantu malunga ne-1800 ~ 2500ml), ukusiza ukuthuthukisa ukujikeleza komzimba nesikhumba, kudlula izinga lesikhumba. Lingase ngabe ubhujiswe amanzi baphume ngama-8 ~ 10 izikhathi ngokwenkanyezi, ukuvimbela ukufaka amanzi amaningi ngasikhathi sinye.
2. Isiqalo sokuhlala nemisebenzi yokuncimisa
Ukuphila ngemizuzu yezikhathi ezibandayo, okungenani uqinisekise ukulala kahle kwezi-7 ngokuphakeme. Kukhuthazwa ukucabanga ukuzikhipha ngephupho, njenge “478 Breath Method”: uphaza for 4 seconds, uvale 7 seconds, uvule ngamagazi 8 seconds, uphinda imizuzu emine, susa imodi evamile ye-autonomic nervous.
3. Ukudla okulinganiselwe
Izinkanyezi zokusungula kumathanga anele (ukudla okufana nezinhlanzi, amaqanda, okuncane okukhula), amafutha amahle (njengezinyosi, i-millet), imifino emithathu ethokozisayo, ukuqinisa i-Vitamin A, D, E, B njalonjalo, kanye nezinto zamaminerali okubala, njenge-zinc, copper, selenium njalonjalo. Ubulili obungamaNuts (20 grams) lungathuthukisa izivumelwano ze-barrier yesikhumba.
4. Ukuhlanza imicabango ngokumangalisa
Ukukhetha izithako ezinamahloni ezinomizila engezansi ye-pH5.5, ukucacisa njengokuphakathi, semper 1~2 izikhathi ngosuku ezinhle, ukuvimbela ukusebenzisa ubuchwepheshe obunama-soaps, i-fragrance, izithako ezihlukahlukene ngezinga lenkanuko.
5. Ukuphila kuhle
Ngaleso sikhathi, okungenani ama-5 izinsuku ngemuva kwesonto, ngesikhathi esisebenzayo esingu-30 imizuzu, ukuthuthukisa ukujikeleza komzimba, okwenza kube lula ukufaka ukufaka kwisikhumba, kulungise isisusa sokukhathazeka kwezitho.
3. Iphuzu lokufaka indlela ezizwakalayo: izimo ezivamile zokuhlangana
1. Isikhumba esidonsayo ngokugcwele
Ngemva kokuzivikela, uma ufuna ukufaka izikhukhula ezisha, imvuthwandaba izophakela inkinga yokuvuselela izikhumba nezokuthola, umphakathi we-sweat umayelana nokuvimbela.
Izizathu zokuxazulula:
(1) Geza izinyanda zakho nshingayo, geza amanzi afanelekayo (35 ~ 37 ℃) ngemuva kokuzivikela, ukugwema ukuhlala isikhathi eside eribhu.
(2) Geza ngothuli ngokuhlanzekile, sebenzisa umucu buphume.
(3) Ngemva kokuhlanza ngothuli, faka i-lotion evikela amanzi, uphume.
2. Iziko lakho likhanya
Umoya opholile uthela izixazulula izinkinga, kudala umoya, futhi uyabafanelelayo, lokhu impilo ye-skin uma iphakama kakhulu.
Izizathu zokuxazulula:
(1) Gcina umusawazi unempilo ophakathi kwe-40 ~ 60%; sebenzisa i-humidifier.
(2) Sisungula i-lotion yokuphila ehamba phambili ye-c keramide kabili ngosuku (ukudla kwesikhathi samathanda).
(3) Vimbela ukufudumala isikhathi eside, ukunciphisa isikhathi sokufudumala, kudlasisa izimpilo.
3. Ukukhathazeka, ukucindezela: izinqamuleli eziphephile
Ukhathazeka, ubuhlungu, noma izisho ezimbi zisebenza ukuthuthukisa secretion ye cortisol, okuhlushwa ukwazisa izicubu (zizokwenziwa).
Izizathu zokuxazulula:
(1) Ukungena kuyunithi yeMeditation, ubukeka umadoda thatsay.
(2) Ukwahlukanisa u-thula: diamogli uhambele imizuzu yokugcina kwemigqa ye-432Hz, njengezimo zezinyathi zaseNingizimu, ziqhubeke ngenyanga eyi-20, ngenyanga eyishumi.
(3) Ungathola isichazamazwi sokubonisa, ugqugquzela imibono, unqanda ukumangala.
4. Izizathu: umkhuba ubuhlanga • imihlangano yokuhlaziya aphromiso
1. Izinkampani zingabavikela
Khetha izinkanyazi ezenziwe ngento efana ne-rochelle ehlanzekile, ezifana nomunyu omncane wecotton, kuhle ukuphepha ku-nylon, izicah polaya ezinjani nezinye izinto zomshini, ukuze uthole umusa.
3. Zama i-pants, i-pants
Nika i-leong hangen yo jiran ye-sore lavender, i-berberry ye-chammomile, i-specosama ye-neroli, khetha amanzisa ezithile ezenziwe zinsuku, ngoba zikunikeza ukuthuthukiswa kwezempilo. Le njongo: ema e-10ml, ungafaka ama-10ml ye-fragrance, isikhumba esibhalwe isikhumba, njll.
4. Ukukhipha imikhuba, ngokuzivocavoca
Ukukhunyezela ukujikeleza kohlanga olungayiswa, hambisa abezhlanu.
6. Ukuxhumanisa izinkampani ezichwepheshile
Uma udonswa kwisikhumba, kuzovela ukuvuvukala, njengokuhlanza, ukuhlolwa kwaziqu. Uma usuthole izixazululo eziyinqaba ze-senesional pathology, izakhiwo eziwusizo kumele zikwazi ukwelapha.
7. Ukuthuthukiswa: izithako
(1) Bona i-cope, uwufu kusengaphambili: Izithelo zokukhula zokukhulisa i-oil (oil esindayo noma i-flaxseed) kudinga ukwakha.
(2) I-Vitamin C (nayakhetsheni, ama-thank you, izithelo ezilinywayo), ye-mini ye-mahhar: Loku kuzosiza, uveze okukhanyisa.
(3) Hamba phambili, umkhehle izinsiza ezimnandi: Ukukhulisa izindandatho ze-polyphenols noma i-antioxidants njalonjalo.
8. Izinkumbulo koezenยnda
Umgomo wezishoshovu zwaja ukukhuthaza umtheto oqinile, izinqubo zibe ziwusizo, zikhumbule oku.
Ngokukhula kwemiyalezo, bobabili abesifazane nabantu abaqala ukubuyiselwa, uma beqa phezulu, ekunikezeni iziphumo ezinhle, kufanele benze izinto ezithile zansuku zansuku.