Ndokonyulwa emini kunye nemisebenzi yangaphandle kwiimeko zomzimba nezengqondo zabantu abakhulayo - ukucacisa iimpawu zomzimba kunye nomlomo omdaka, kunye nokunyanga ngokubanzi ukunciphisa ukoma komlomo okubangelwa kukukhanya kwelanga.
1. Introdakshini: Ukukhulisa kunye nezihloko zokuphila zexesha lanamhlanje
Ukukhulisa, nokuba kumadoda okanye kumafazi, yisithuba esibalulekileyo sokutshintsha kumjelo wobomi. Kolu sithuba, utshintsho lokukhululwa kweehomoni kumzimba kwenzeka kakhulu, kubangela ukuveliswa kweenkqubo ezahlukeneyo zomzimba nezengqondo. Ngexesha lanamhlanje, abantu basemakhaya basebenzisa ukukhanya kwelanga kunye nemisebenzi yangaphandle ukuze baphucule impilo kunye nomgangatho wobomi, kodwa iimpawu ezifana nomlomo omdaka zihlala zigqithwa, okanye ziqhoshiswa njengokungalunganga kokuthintela. Ngokwenene, ukunceda ukujolisa kumzimba umthetho weemeko esikuxhamla ngayo, ukoma komlomo kwaba yinto efunekayo ephathelele impilo. Apha, siza kuthelekisa utshintsho lobuchule bokukhulisa, iinzuzo nemiphumo yokukhanya kwelanga kunye nemisebenzi yangaphandle, imvelaphi yokoma komlomo, kunye nezindlela ezicacileyo nezisebenzayo zokwakha umphumo omkhulu.
2. Iimpawu zomzimba zexesha lokukhulisa kunye nomphumo wokwenza ngaphandle
1. Utshintsho lomzimba kunye nokuveliswa komlomo omdaka
Ukwakha, kumafazi, kubangela ukwehla kweestrogen, kumadoda, ukwehla kwe-testosterone kusebenza umphumo wokuncipha kokwenziwa kwe-soosis, okuholela kumlomo omdaka. Ngexesha lokukhulisa, utshintsho kwi-rate ye-metabolism, ukunciphisa kwe-sweat glands, kunye nokwazisa ubushushu, ubuncinane bemitha ye-UV, kuyakwenza ukuba umphumo wokwenza umphosa nokubalthani ukho umgubo.
2. Imisebenzi yangaphandle kunye nemiphumo emibini yokukhanya kwelanga
Ukukhanya kwelanga, umphumo wokukhawulezisa umvelisi we-Vitamin D, unceda kumqolo, umphungo wengqondo, kunye ne-homoni. Kodwa, ukuyeka okanye ixesha elide, kudla amandla omoya, komphumeza, umphumeza kumlomo utheloluhla, ukuvekela okanye ukugxila kumphumo wokoma komlomo.
3. Ukuphanda okwempawu ezahlukeneyo zexesha lokukhulisa zomlomo omdaka
1. Utshintsho lwe-homoni
Ukhulisa, okanye kumfazi ukunciphisa okwenziwa kwingqondo, ukujolisa, i-gland yesiliva iyenza umphumo omkina, ukuqinisekisa ukuba umphumo wokoma emlonyeni ukuncitshiswa.
2. Ukukhanya kwe-UV kunye neengxaki zokoma
Ukwenza ngaphandle, ukuhanjiswa kwe-汗, ukuba umphumo wokuncinise kulowo, umngeni unokukhawulezisa umphumo wokoma emlonyeni. Ukukhanya kwe-UV kungabamba umphumo wempumlo, uvelise ukunciphisa ukoma.
3. Iingxaki ezingama-chronic eziphathelene neminyaka yokuthintela
Ubuncinane befazi, bekuvela ngokuhlangana neenzano, i-intensity efana ne-high blood pressure kunye ne-diabetes, nokuba imiyalelo ethile ibhalwe kwilaziyo, uveze isiliphu sokwendyente umphumo wokoma.
4. Iimeko zokutya kunye nolwando lwezempilo
Ukuthanda ukunciphisa kwedumama, ukhefu ngokunew ngene, ukwenza ukunciphisa umphumo, ekunqweneleleni ixesha elichanekileyo kwizinto.
3. Izenzo zokukhusela ukukhanya kwelanga kumlomo omdaka kumphuma kumphumo wemiphumezo.
1. Iingxelo eziqhelekileyo zomsebenzi yangaphandle
- Khetha ukwenza ixesha lwenjongo: Qiniseka ukuba uqhuba emotweni ngosuku 7-10, okanye emva kwemihla ye-4, yonke imihla, ubuncinane kokukhanya ukuya kwi 15-30 imizuzu, khumbula ukugwema kumjoliso kuhle, uze ubuyele ekuveleni ezingonwabisayo.
- Ukugcina indawo ekhuselekileyo: Khetha ukujolisela kumphira omhlophe, omhlophe ogqithisile, ngokukhetha ukugqiba kumakhaza, ukufunda kumakhono owubhaleyo.
2. Ukuncedisa umphumo nomgubo
- Ukumlisa umphumo: Ngokwenxani zikhumbula ukuya badan ekukhokeleleni, ubuncinane 100-150 ml, umphumo ongenakuthintela ukufakwa ukwenziwa ibalare kuphakanyisiwe.
- Ukufumla umveliso: Kukho i-electrolyte ekhoyo, kumkhiqizo, ube low ca.
- Zekhulise umgangatho: Uthembisile ukukhangela omedali, ukufikelela ukufezekisa, ube ne-jelly Elongekileyo, ukhulise umphunga kumphumo wokoma.
3. Iindidi zomlomo kunye ne-soil
- Ukwenza umphumo: Ukukhetha into engaquka, ingumphumo, ongenakugxila.
- Umsebenzi wokufundwa kokuma: Ukuba kumphofu omdaka, Umjolo, ngokuncokola akukhwaza othandethu.
4. Ukukhanya komlomo wokuxabisa
- Ukunceda umphumo: Ukusebenzisa iintoni ezivela kumxhamli.
- Ukukhawulezisa ukulula: Ukukhawulezisa ukunciphisa ukunciphisa.
5. Iindawo ezipholileyo zokuhlala
- Ukutya: Ube nomxhamli oqhelekileyo, uthini ifrikhoyo.
- Ukunciphisa umphumo: Bhalelani ukuze unnike imeko yokhupha.
6. Umvuzo wokuhlala
- Hamba ukuncipha: Ukuphanda ukuncincisa ngemusic, umphaka usithatha umphumo wokoma.
7. Ubagqibezela ukutshintsha ukumisa
- Gqibezela: Ukubhekela umphumo ofana nokukhawulezisa umphumo wakho.
5. Ukujolisa kumava angempela: imiphumo emikhulu kunye nemikhwa yeempilo
Umgcini omncinci ummangali okukhulisa, ube nekoloni ebumalayo, rhoqo rasinge sihamba uhamba.
Umgcini yesixhenxe, uyi-holiday urgent, uthembi umiya, rhoqo ubukwe ngautykhane, unokuhlala kwitaziti, uze ungabha ryuque kwemiyalemthetho, uthande umkwu nditshile iziphumo.
6. Ukuphakamisa umgangatho wobomi
- Ukuphucula: Ukugxila kumoya, ummangali vult, ube nohlobo olufa.
- Umjoliso olinganiselwayo: Hamba imihla emide, uqhubeke obodo.
- Ukukhulisa ukujolisa Ngokuhlwa.
7. Isiphelo
Ukukhanya kwelanga kunye nemisebenzi yangaphandle kugqityiwe kumphumo wombukiso ophilayo, ukunciphisa umphumo weempuke eziluncedo kakhulu kumphumo we-homoni umhlabathi. Ngexesha lokuphelisa, ukufuma ngaxongu, umphumo wokucacisa iithukusu kuyo yonke imiba. Uhlala unetyala kumphumo omdebhe.