Ngexesha lesizwe esiphila kulo, xa isantya sokuphila siba sikhulu kakhulu, umthwalo uhamba ngokwanda, umjikelo wokuTshayina ube yintloko yeemfuno zezigulane zamadoda nabafazi abaninzi. Nangona ngaphambili umjikelo wokuTshayina waxhenduza ikakhulu neefase, kodwa ngeminyaka edlulileyo, amadoda nawo aphakathi kokusebenzisa utshintsho lwehoromone, ebanga iimfanelo ezahlukeneyo, kungakhathaliseki ukuba ubulili, kule ngxaki, bobabini bebhekisa kwiinguquko ezinzulu zemizimba kunye nemeko yengqondo. Ukubona oku, kubalulekile ukubhekisa kwimiba yokuphatha iimvakalelo kunye nempumelelo yengqondo, ukulungisa ukutya, ukungaboni kahle nokuphendula kwi-intanethi ngokucula, kukhokelela kwiingxaki ezinzulu.
1. Uphando lwemiba: Iingxaki ezikhokelela kumjikelo wokuTshayina
Umjikelo wokuTshayina uvame ukwenzeka kwiiminyaka ezine ukuya kwiminyaka engama-60, abafazi bahlala besinokuhamba phantsi ngenxa yokupheliswa komsebenzi wombimbi, kubangela ukuwa kokukhutshwa kwe-Estrogen, ngelixa amadoda ekufuneka kancinci aphumelele i-Testosterone. Le mpempe ye-hormone ibangela iimpempe zomzimba neengqondo, eziquka umxholo welizwi, ukutsha, iindleko zokuvela, ukulala, ukuncipha, ukunciphisa, utshintsho lweemvakalelo, kunye neentlobo ezahlukeneyo zokunganyamezeli. Amadoda aphoswa umthwalo, umxholo ophambili, ukuziva ukumanzisa amehlo, umngcathe, umngnexti, umqulu oluhambayo.
Umjikelo wokuTshayina akuso umjikelo wezempilo kuphela, kodwa uqhubela phambili kwizikhumbuzo zokuqala zomsebenzi, umfanekiso wezinto ezibalulekileyo kunye nokukhula. Ukubhekisa ekubhaleni, ukuchaphazela komzimba, kunye nemeko yokwenene, kuye kwenza kubekho ukungaboni kakuhle phakathi kwabantu abaninzi kumjikelo wokuTshayina, kuthumele ucingo oluncedisa.
2. Ukuphatha iimvakalelo kunye nempumelelo yengqondo: Umnqamlezo womjikelo wokuTshayina
Uphathwomali lwemizwelo lwesekethe yeziqhamo zokuqinisekisa. Iingxelo zizamla umngene, umphathiswa kwezokwelapha nemihla ngemihla, ukusebenziseka kwezokuhlola, umphathiswa kunye nocwangco, kunika iziphumo ezifanelekileyo. Kulula ukuphatha iimvakalelo, ukufana nemiphumo eshukumayo yokukhuthaza umjikelo wokuTshayina njengoncedo lokuphuma nokuphucula.
1. Iinzuzo zemikhwa yokuzilungiselela:
Khetha ixesha eliqhelekileyo (kunconywa ukuba uhamba emva kolwandle, okanye ukuhamba ngaphambili), ubhale urhulumente ngendlela engcwele, uze uthule iimpumlo, uzahlulele elimi. Uya kulungisa ngeeminyaka eziyi-10, uhambise izinyathelo eziyi-20-30. Ukudlalisa umculo ophilayo, le mpempe yenza ukuba iyinyani efanelekileyo, ikuvumele ukuba ubone imbali.
2. Iindidi zemvakalelo:
Umyalezo weendidi zemvakalelo unokungqamleka emagalelo, ubhale kwiinyanga zovuyo, nezibhengezo, uqwalasele iindleko ezifana nokukhumbula.
3. Uxhaso lwabantu kunye nezifundo zengqondo zokukhula:
Faka uphondo lwemikhwa yezi qholo, uze uphinde uqhagamshelane neendaba ezifanayo. Ungagqiba kwiingxaki ezahlukeneyo, ubhale umgangatho wokukhethwa, ufumane iziphumo ezinkulu.
3. Ukuguqula ukutya: Ukunceda umzimba
Umlando wokutya uphucula umlilo, umphathiswa obalulekileyo, uvelisa ukutya kwimikhwa yeempawu eziphilayo, umphathiswa.
1. Ukutya okuqulethe i-estrogen yesityalo:
Abafazi banokufumana izithako ezifanayo (i-soya, urhano), umphathiswa onqubcayo ukunceda ukuphucula umphathiswa.
2. Iiprotein ezilungileyo kunye neemfuno ezilungileyo:
Ukwalandelelwa kweeprotwini ezilungileyo (iintaka, umhluzi) kunye ne-omega-3 (i-salmon, i-mackerel) ukuqinisa umphathiswa.
3. Imifuno ekhuselekileyo:
Phosa izivuno ezongeza isiC, E, kunye ne-phytonutrients ezijezisayo, i-cabbage egqithiselwayo, ukunceda umjikelezo.
4. Ukudibanisa i-Vitamin B, Magnesium, Calcium:
Umjikelo wokuTshayina udla ngokubangela imithwalo ephathekayo, ukwakha i-Vitamin B, kunye neMagnisiu.
5. Ukuzibophezela kumjikelo wesondlo:
Yenza into ebonisa ukunciphisa ubungozi, uphande umjikelo ophilayo.
4. Uqaphelo olungacacanga:
Abantu abaninzi ngeli xesha labantu abaninzi bakhuluma amahlazo angapheliyo kumjikelo wokuTshayina.
1. Ukuphucula uqaphelo lwemihla-nkqubo:
Yongeza imizuzu emi-5-10, ubhale phambi komqondiso omhle, uxhase umehluko. Ngelo xesha, uzame ukucwaninga izinto ezijoliswe kuzo.
2. Ukuphucula umfanekiso wendima:
Ukhumbuze, phosa uyazi iso, kungcono uthandaza ilele.
3. Uxhaso lwemigaqo kunye neengcali zokuthanda:
Ukungaphumeleli umphathiswa, nakwiindawo zenkqubo, umngcwalisi ophumelela ungaphosa iziphumo ezisecaleni, ukuncedisa.
5. Ukucinga koMgqibelo: Ukuphuphuma emoyeni
Ukuzibandakanya kumjikelo wokuTshayina akukhumbulanga umphathiswa ophakanyisiweyo. Ukwaphula imifanekiso yengqondo, ubhabe ulwazi olungaqhelekanga kunye nemizwelo.
1. Umyalelo womlomo:
Uphosa umjikelo uze uzakhe kancinci wengeniswe.
2. I-losi ezifuma:
Umgqibelo omhle kunye nezimvo ezivela kumzimba, phosa umjikelo.
3. Ukudibana nabanye:
Uphosa ukuphepha, ugubungela imiqondiso emihle.
4. Uxhaso lweEmvakalelo:
Unokugxila ekutyeni, umyalezo ophilayo.
6. Umthandazo wobomi obulinganayo:
1. Umjikelo ophilayo, umphathiswa.
2. Umculo:
Uchula umculo, uze uprooke.
3. Iintsuku ezinokubhalwa:
Qaphela ubandakanya umqolo.
4. Umzantsi wakho kumjikelo:
Faka umjikelo bokuthanda.
7. Ukubuyela kwidokhumenti:
Uxinzelelo, uphunyuka, khumbula.
8. Ukuphucula:
Ukufumana umjikelezo ophilayo, khumbula ukuphucula. Ukukhangela umjikelo.
Umgqibelo akukhumbulanga uqhakamshelana neempempe zehoromone, kodwa umjikelo uphila kakuhle; uxhase umjikelo wokucinga, ukunceda uqinisekisise umjikelo. Ukusebenzisana nabantu, ukunceda nembulelo.