Ndiyavuma, ndiza kukucebisa ngeguqulelo. Nantsi iguqulelo:
Ukunciphisa Umsebenzi Wokuqonda, Ukulungiswa Kokutya kunye NeziNqubomgomo Zokondla Zokufezekisa Uhlobo Olugqwesileyo Lokuthandabuza kunye Nokucacisa Imiyalezo
Uqalo: Uxhulumaniso phakathi kweMenopause kunye NeTshintsho lokuQonda
Ukuhamba kwiMenopause, nokubili amadoda nabafazi, utshintsho emzimbeni nasemoyeni lunemigca emininzi kunye nokudibanisa okuxhaphakileyo. Phakathi kwabo, ukuncipha komsebenzi wokuqonda, ukuncitshiswa kwexesha lokujolisa, kunye nemiqondiso yokucaciswa kwemibono ziqhelekile, zibe yinto ethintela umgangatho wobomi bemihla ngemihla kunye nobungqina. Olu txitshiweyo lubonakala njengemeko yokuguga komzimba efanelekileyo, kodwa ngempela ubangela utshintsho lwehoromone, uxinzelelo, ukwehla kwesimo sokuphumla, kunye nokuphathwa kweekhemikhali ezichaphazela, ngoko ke ulawulo lokondla kunye nolawulo lokutya kwiMenopause, akukhona nje indlela yokukhusela, kodwa kukhetho olubalulekileyo lokumisa ukuncipha kokwazana, lungaphoswa.
1. Ukuhlola Ngexesha nekaNkosana Yokuncipha Komsebenzi Wokuqonda kwiMenopause
1. Uthintelo Olwakhe lweHormone
Abafazi baqhuba ngezinga eliphezulu beze kwiMenopause begqitha kumayile omsebenzi wombala okusuka kwi-Estrogen kunye ne-Progesterone, ngokufanayo amadoda abona ukuncipha kwe-Testosterone. Le mithi ifaka isandla ekuthumeleni iimbuba zengqondo, ukulungisa, nokuqonda. Xa i-hormone iyancipha, ukuhamba kwe-neuron kuncipha, ubunkokheli bemiba ye-cognitive buphula imiqondiso emisha, okwenza kube nzima ukufumana amandla ngokuncipha kwenkumbulo.
2. Ukuxhomekeka kunye nokuphathwa kokuphathwa
Ixesha leMenopause libonakalisa ukwehla kwamarhe omzantsi, ukuxhomekeka koqwalaselo kunye nokuphathwa kwegazi, kuvelisa ukuxinwa kwenani le-chronic. KwiZifundo ezisanda kwenziwa kwiNeuro-Medicine, ukuxhomekeka kwi-chronic kukhankanya ukunciphisa i-cognitive zones, kwaye kwaphuleka ukuxhomekeka kweHippocampus kunye neFrontal Lobes.
3. Ukuphazamiseka KweSokuphumla
I-Hormonal fluctuations ibe lula ukufaka umoya umwe phezulu, ukuxina kwengqondo, kwaye kuqhuba ukufaka umoya u-phi. Ukungabi naso kulungile, ngoko-ke kumphathi kufana uqala kokuqhenqa ukulawulwa kokuqala kwegazi, ukuxhomekeka nobunzima bokucacisa imisebenzi.
4. Uxinzelelo lweMoya kunye neMiphakathi
Ukuphakanyiswa komoya, njalo uxinzelelo lwezinyuksi lukunika izikhumbuzo ezinala; kungafika kumajukujuku okuthweba, ubuthathaka; okulungileyo, ukuba akufuneki ukuba kusebenze ngendlela eyasondeleyo, ukunciphisa imeko yakho.
5. Ukungabikho kwemitshato
Ubuchwephesha bembuyamba buphantse buquka iziphumo ezithe lekona, ziquka Ca, Mg, Vitamin B, Omega-3 Fatty Acids, Antioxidents; ukuba awubali, bangaphakanyisa umgangatho ophindwe kabini.
2. Ubuchule BESISEKELE kunye neMithombo yeNgesi yeZinyakanya
1. Uluhlu Olucacileyo lokutya kunye nehlukana
Yenza umnikelo ophathekayo, udibanisa kamva uTJongads ngokubhalela umkhwa, uphucula ukuxhomekeka komgangatho ophuthumayo. Uzikina imisebenzi emikhulu, uyiqhube ohlangothini lwezimpahla, sebenzisa imiyalelo, ukunciphisa ukungquzulana.
2. Ukuphinda umphakathi
Yenzani indawo yokungena, usebenzise umoya olingane, udlale imizuzu engama-15 uveze umphakathi.
3. Ukuphucula izinto zokuqhuba
Miminize ekusswa kokuqala ukumampila, ze iiselekisi; uziqhube nezimvuni; ukuphucula ukusuka kuyo.
4. Umthamo wemihla nemihla ephiwa
Ukuxhomekeka kwiip قیسوم, ukuba ungazukhathazwanga uzokwenze ukufumanisa phi.
3. Izifundo eziqinisekisiweyo nezengqondo
1. Omega-3
Ukhankanya kwi-hormone yokufukama, ohamba apha ngayizwi le'Nu.
2. Umbhongozi
Ngaphinda, i-Vitamin B11 ibonisa ukuba ngoku hayi ukubuyisela amandla, uyaphinda ukunciphisa izikhumbuzo.
3. Umphambili
Okwaziyo! Amaxesha amaninzi akhankanyana ukwakha, uthintelo lwe-500m, khumbula qha ezizindukhizo.
4. Umzimba ukuba okukhoyo, kuxhomekeka ekunciphiseni.
I-VB: Livuliwe Imimoya engama-3 kwihorrible isiqhaza; uvavanya le misosis wezingoma.
4. Qhubeka Nokuphucula Umyalelo
1. Qenza Umphakathi Wokuvuna
Isporm ilungisa isiqinile, usipholisa neziqhumane.
2. Unyango lweNdibano
3. Uqhagamshelwano lweBekindwe
4. Ukunceda Izilwanyana
5. Ukuphucula Uxhomekeko
Ukubhalela phinda amanqaku ethu, okanye sikhumbuze ukumbula umalunga.
6. Izicwangciso zifihliwe ezifuneka kwizinto ezixhomekekileyo.
1. Ngamafutha
Ngokuhlwa, yemva kokuba ibhiyozela uUbongum.
2. I-seek eMalawani
3. Uqhagamshelwano lwekuba nokufunyanwa komhlalutyi; ziqhawuka.
4. IiSisiphethu
Ukuxhomekeka, kudlula kwiVusho; uNombona.
Ukwenza kakuhle, akukho nto engenakufezekiswa, ukujolisa kwiintshukumo zomzuzu.