Ngesigaba esibalulekileyo sokuphila, iMenopause, bobabini abantu besilisa nabesifazane baphakathi kokuphakathi kwempembelelo ebanzi yezeMilo zomzimba nezengqondo. Le mveliso iquka ukushintsha kwemikhondo yeHormone, ukuhamba komzimba, ukuphathwa kwesisindo, ukugcinwa kweFats, kunye nolawulo lweEndocrine. Ngoku, ukuhlanganiswa kokuphuma komoya kunye nokulawulwa kwemveliso komzimba, kunye nokusebenzisa indlela yeKetogenic, kuyavela kuthathelwa ingqalelo ngababengcali kunye namalungu esikhumbuzo kumgangatho wobomi beMenopause kunye nokuqinisekisa impilo yengqondo kunye nomzimba. Le ngxelo izakuhlola nzulu iimpazamo ezivamile, izizathu ezinokubakho kumadoda nabafazi kwiMenopause, kunye nokubonelela ngezicwangciso zokuqeqesha ezisebenzayo, ukunceda abafundi ukunciphisa iimpawu, ukuqinisa ukuziphatha, kunye nokuphucula ukunciphisa iFats, ekugqibeleni ifezekisa ukuphakama kwemizimba kunye nemibono.
1. Ukuphanda iingozi zomzimba kwiMenopause - Imiphumela yeMilo kunye nomphumela kwizengqondo
Umfanekiso ophambili wengqondo yeMenopause yinkqubela-phele ebuyisela kwimikhondo yeSex Hormones (ukuba kuphumelela umthetho wamaEstrogen kumafazi, kwaye uqhubekele phambili ngeTestosterone kumadoda). Le ngqungquthela yeHormonal ibangela ukwehla kweMsiko, ukunciphisa ubungakanani bokutya, uvumela iFats ukuba ibengenwa, kwaye ingandulela ukukhula komzimba, ke ngoko, ibangela ukwanda kwesithwathwa. Ngokubhekiselele phezu, ubuso bokuveliswa kweInsulin bugxininiswe, kwaye lemele ibangela ukujolisa kokuphumeza iThanda yoMhlaba emnyakeni esandula ukudibana. Kwingxelo yethu, ubuso bokuphuma kokuphuma komoya, ubunzima bokutya, kunye nokukwazi ukuphucula iFat, kuyavela kwiMenopause.
2. Ukuphuma komoya: Ukulawula umoya, ukwazi ukushintsha kwiFat
Ukuphuma komoya akuyomoya kuphela, kodwa kukhumbuza ukudibanisa iNgqondo, ubukrelekrele, kunye nezinto zomzimba ezingamaHormonic. Ukuphuma komoya ngeendlela ezahlukeneyo zokuqhubela phambili umbono, ukunciphisa ukugqithwa, ukulungisa ubuthongo, uthi lonke lungxamiseko, amagwinya avumelekile anomathuba okukhulisa iFats. Izifundo zikhombisa ukuba ukuhamba komoya kwiindawo ezithile kungakhulisa ukusekelwa kwamathambo, kudibane neFats. Izikhumbuzo zezinto ezungula:
1. I- Abdominal breathing (Diaphragmatic Breathing)
- Indawo: Khetha iintlungu ezikhululekile noma iintlungu eziphumulelayo, ngenjongo yokuphuma komoya.
- Izikhumbuzo:
1. Phumla noma ubeke ibhayi yakho, ukuze thina ubhake ngamaphakethe.
2. Faka umoya, uzithembe ezikolweni (ngenxa ye4 ~ 5 yemizuzu), uvumelane nemifula yempumelelo.
3. Phumla, ungathuli umoya, uthenge umoya ngaphakathi ku7 ~ 8 yemizuzu.
4. Umoya uphume kuwe ukunyamalala, ungashiyi.
5. Qhubeka ezinsukwini zayo ku-10 imizuzu.
2. I-4-7-8 yokuphumula
- Ivumelekile ukunciphisa ukunyanyisa, ukuphucula umoya ophilayo.
- Izikhumbuzo:
1. Pheka umoya ezinsukwini ezintathu ku-4 seconds, phumula ku-7, bese ukhulula ku-8.
2. Ukuze uqhubeke nokuqhuba okufanelekileyo, qhubeka umoya ezinsukwini zokuqala.
3. I-Low-frequency respiratory training
- Unikezelo lwezikhumbuzo: Umoya weMizuzu-5 ~ 6 (zhanu phikisha nge-10 ~ 12 yemizuzu), uhamba ezintweni ezithile, ukunciphisa iMizuzu yeStress.
- Ukuthola imikhankaso yokukhuthaza ukuphuma komoya (njengama-432Hz, 528Hz, njl.), ukwakha umoya opholile.
Ngokuphuma komoya nokhululekile, umzimba uhamba ngeFat-burning, ukunciphisa amandla omzimba.
3. Ukhumbule umtiukhi yeKetosis - Ukusebenzisa iKetogenic ukuPhumeza iFat
Iketosis, igama lesi-culture yokumkhombisa, ubana umzimba unokuthi ungajolisi olu hlangothi, ukuze ubone. KUMenopause, ngoba iSensitivity yeInsulin ayiphakanyiswa, ukusebenzisa iKetogenic, kanti Ukuphuma komoya, akuyomhlawumbi, kodwa kubalulekile kumphuhliso, ukunciphisa umoya ophilayo. I-Ketogenic inikezela ngezikhumbuzo ezizodwa:
1. Umenzi wezokuloba
- Ukunciphisa iCabs losuku ku-50g, ukuze umkhumbule izitsha eziphakamayo (ungama-70% rojula), umntwana oyintlekiso (20%) kunye neCabs eziphilayo (10%).
- Vuma ukufaka i-iodine, isitsha seolive, ukungena kwezinto ezinzima.
- Qhuba izinto ezahlukene zeGI (imifun' eyatshalwa, ugiwa omhlophe, amasukeli, iziphuzo ezithile).
2. Umenzi ozikala ngempumelelo
- I-Intermittent fasting I16:8: Iziphumo zonyaka zivumelana kwaye imihla esebenzayo ikhangela imizuzu, umoya ophilayo ungamntwana onjengezokuhlala.
- Phumla abakhokheli bezokukhuluma, amaYoga avumayo, okukhuthaziyo.
3. Ukulawulwa kwe-Ketones
- Chofoza ngoMvulo ngetshenziswa (njengeuyufiyane) ukuze ulethe iGemys.
- Usuku luhamba neTash, iNgqumbo, isiSo yangaphakathi siqaphele.
Khumbula: I-Ketogenic kufuneka ibhuxhelwe ngababengcali, ukuze ungathathwa ngemiphumela emibi.
4. Ukulungisa umoya uvuselele iFat-burning - Izicwangciso ezitsha nezichithwa
Ngesikhathi seMenopause, ungagcina isicwangciso esinomoya, ukulandela ukungavumeli iStress, ukunciphisa umoya, ukunciphisa iFats, ungabhalisela iimeko ezizahlukeneyo:
1. Uhlobo lwezokuzivocavoca
- Ukuzivocavoca ukuba abantwana bomphakathi babe nendawo yokukhanyisela, umlilo, ukuxhomekeka komzimba.
- Uhlala uyatshalinga ezinsukwini 4 ~ 5.
2. Umsebenzi ophakamisa amahamba + ukuziphatha - ukuphucula umzimba
- Yiza kwi-20 seconds omsindo, uthathe ngemuva kokuhlala. Vuma uthathe agqoke 8 ~ 10, ngeviki 2 ~ 3.
- Lendlela engena iyimisebenzi eyamkelekayo, ibhalwa(mathalako) ibhakhitwa.
3. Ukuphefumula ne-Zulu, ukuphindaphinda
- Phalaza umoya umva ngosuku oluhlala.
- Usthe uthathe umoya emva kwemihla ukubona ukucima.
4. Ukusebenza nophawu
- Usebenzise umoya ophakanyisiwe (njengama-432Hz "Ukuphila kweZen" noma ama-528Hz "Isicwishi"), udinga uphume noMoya ugcinakl' uthule imizuzu elikhulu.
5. Izingqinamba ezikhethekile zoku
Abafazi bahlale behlosiwe ngeeNyanga ezihlolelweyo ngexesha leMenopause. Ngenxa yokwehla komhlwa, ifa, umsebenzisi, ungabi namahlnwini.
Ukwazi umoya ofana:
- Qhubeka ukuhlola.
- Phucula umsebenzi wakho kunye nokuqhuba.
6. Iziqinisekiso ezikhethekile
Ngenxa yeziqondiso ezikhufeleyo kwi-Sex Hormonal, ikhalisaan, ujaya kumuntu ozinze ku-erection, izilimi eziphucukileyo zizimase izikimu.
- Ukusebenza.
- Bhalisa kwi-Naturopath, yakhe okuthengiswayo.
8. Ukuphuma kwabo
Abafazi bakha imikhomo yezo, ungada ezezimali. Qhubeka nabantu, phumarhawe iZazi.
- Umgudu : Ukubhala imiyalelo engqondweni.
Umphakathi weziqinisekiso zenzulekile kwiNlbwa ezenzela izaziso ezibambile. Mdlalise uNaturopath ophume emkhulumeni, qhubeka ukuthola nezithembiso ezizeziyazwa.
Tshala bonke abantu, yezaqhuqhuza, uthandwa!