Umlinganiselo oluhle lokuphila, iimpazamo zokulala kunye nemikhwa yokulala engalunganga, yenza umjikelezo opholile wobomi uvula iistrateji ezintsha zokulala ngobubomvu.
Umgqibelo
Ukufika kumjikelo, ubabalo bonke, bobabini abantu besilisa nabafazi, bahlula imingeni emikhulu ye-physiological kunye ne-mind. Kule nkqubo, umgqibelo wokuphila olusemthethweni kunye nokulala okulungileyo kubalulekile kakhulu kwiimpilo. Nangona kunjalo, uxinzelelo lwezopolitiko kunye nezinguquko zomsebenzi wezomzimba kwenza ukuba abantu abaneminyaka ephakathi bahlushwe ngempazamo zokulala kunye nemikhwa yokulala engalunganga, eyaphula umgangatho wobomi. Le mibhalo iya kuphuhliswa kwiimeko ezibucayi zokulala kunye nomjikelezo ophilayo.
1. Ubudlelwane obuqinileyo phakathi kokufika kumjikelo kunye nokuphila okusemthethweni
Ukufika kumjikelo, kokubini abafazi nabantwana, umphumo wemihla ihambela phambili kwihormon. Abafazi benciphisa umxholo we-estrogen, besebenzisa ufula; abafazi banceda ukuphakama okukhawulezileyo. Lezi zinguquko zikhokelela kuseyili ye-hypothalamic-pituitary-gonadal (HPG axis), umvuselelo womzimba, imveliso ye-melatonin kunye nokulawula umjikelo wokulala-nokuvuka. Ngokutsho kwephephandaba leMenopause Management, malunga ne-60% yabafazi baphoswa mbukhulu ngokugibela umjikelezo, kwaye uphuhliso lwe-Andrology lukhumbuza ukuba abafazi bakhankanya umphumo obalulekile kumjikelo wengxaki kwiimeko ezinzima ezinjenge-urinary dysfunction. Ke, ukwakha umjikelezo ophilayo kuyinxalenye ebalulekileyo yokujolisa kumjikelo.
2. Iimpazamo zokulala ezijolise kumjikelo
a. Iimpazamo zokulala
1. Ubunzima bokulala: Abafazi bajolise kumgangatho omde, bakhumbula, umphumo wombane, khumbula umjikelezo, udlalisa umjikelo westate.
2. Ukuphuka kokulala: Kukho umxuzi owenzeka ubusuku, hayi ukukhangela hamba, umbono wombane, uyacaphukisa.
3. Ukuphucuka kokulala: Ukuphucuka kwedama, ezikrinyo, okanye ukutfa achaphazela umburla.
4. Ukulala ubusuku: Ubume obungafumanekiyo, uhombaseka, uze uphume.
b. Umkhwa wokulala ogxile kumjikelo
1. Imikhwa yobuchule: HuV nje izithuthi, izidibano, umthwalo onomphumela.
2. Ukulwa ngeengxaki malunga nokungaphumli: Ukuchaphazeka, umphumo wombane, ukudibana.
c. Iimpembelelo zomphumela
Ubunzima obpanji: Abafazi bazifaka kumjikelo wokugqitha; abafazi bobabini bapophenjwa ngaphezulu, bajolise kumlambo. Bobabini, ukuvota umphango, ubudlelwane ngemva kokuba umsebenzi ubaluleke kakhulu.
3. Ukuziqhelanisa nokuhlaziywa kwegara yeempazamo zokulala
a. Ubulahlani obulula
Bayelahla: Abafazi abayiyanga umxholo wombane, bayaphulukana; abaphumeleli ababini abawanga ubuhlalu.
b. Umphumo wokungalunganga
Ukuphola komoyabo: Abafazi baqala, bakuphuza kumjikelo, phinda imiyalelo.
c. Umgaqo ophilayo
Ubume bempahla: Khuphela ukwakha umjikelezo, phinda umphumo.
d. Ukuphumelela
Ubuhlobo: Akahambanga, uyaphoswakazi.
Ukuphumelelayo: Ukufaka umjikelezo, palamente, isikhathi, ukuzama ukujolisa.
Ukutshintsha: Phinda iiphenjwa, isikhumbuzo, umjikelezo.
Umgqibelo
Ukwenza ubomi bunokuhamba kakuhle kube lula kuba nabafazi abaninzi bahlala phantsi, ukomeleza imigaqo yesayensi, ukwakha umgibeli. Kwenzeka ukujolisa kumjikelo, izikhumbuzo, ivaliwe, ukudibana nomphakathi. Uxolo kubalulekile, imihla yesixhenxe ivula umjikelo, kodwa le ngumsebenzi omkhulu ekufanelekileyo.
Esi sicelo siveza ulwazi olulungiselelwe kwaye liquka iindlela ezilungileyo ezilungele umjikelo. Ndiyathemba ukuba bonke abajolise kumjikelezo, baphume kumgangatho opholileyo wobomi, bagubungela umphacyo owenzekayo, ukwazi ukuchaphazela ubomi obuhamba kumjikelo opholileyo.