Iimpawu zokuyeka ukuya exesheni - Kwenzeka ntoni ekuyekeni ukuya exesheni?

Ukuyeka ukuya exesheni yinguqu yendalo apho ixesha le-ovulation labasetyhini liphela. Kuninzi lwabasetyhini, iminyaka yokuyeka ukuya exesheni kusekupheleni kweminyaka engama-40 okanye ekuqaleni kweminyaka engama-50. Iimpawu zokuyeka ukuya exesheni zihlala iminyaka emininzi. Ngeli xesha, ubuncinane ababini kwisithathu kwabasetyhini bafumana iimpawu zokuyeka ukuya exesheni. Iimpawu zokuyeka ukuya exesheni ziquka ukutshisa, ukubila ebusuku, ukuguquguquka kweemvakalelo, ukucaphuka kunye fatigue ibekwe.

Kwakhona ngeli xesha, abafazi basengozini enkulu yezifo ezahlukahlukeneyo ezifana ne-osteoporosis, ukutyeba, isifo senhliziyo kunye nesifo sikashukela. Abasetyhini abaninzi bazama ukukhulula iimpawu ngokusebenzisa izongezo zendalo. 

Eli xesha lixesha lotshintsho kubomi babasetyhini, ngcono okanye embi. Zininzi ke izinto ekufuneka uzazi ngokuyeka ukuya exesheni. Kwinqaku lethu, sichaze ngokweenkcukacha zokuyeka ukuya exesheni.

Yintoni Ukuyeka ukuya exesheni?

Kukho amaxesha amane okutshintsha kwehomoni okwenzeka kubomi bebhinqa bonke.

Ukuyeka ukuya exesheni: Eli lixesha lokuzala kwabasetyhini. Iqala ngexesha lokufikisa - ixesha ukusuka ekuqaleni ukuya ekupheleni kwexesha lokuqala lokuya exesheni. Esi sigaba sithatha malunga neminyaka engama-30-40.

Ukuphelelwa lixesha: Eli gama ngokoqobo lithetha ngaphambi kokuyeka ukuya exesheni. Ngeli xesha, amanqanaba e-estrogen ayancipha kwaye amanqanaba eprogesterone ayancipha. Owasetyhini angangena kwesi sigaba nanini na ukusuka kwiminyaka engama-30 ukuya ekuqaleni kweminyaka engama-50. Nangona kunjalo, olu tshintsho luhlala luvela kwi-40 kwaye luhlala iminyaka eyi-4-11. Iimpawu ziquka:

• ukukhanya okushushu

• Ukuphazamiseka kokulala

• Ukutshintsha komjikelo wokuya exesheni

• Intloko ebuhlungu

• Ukutshintsha kweemvakalelo, njengokudandatheka, ukuxhalaba nokucaphuka.
• Ukufumana ubunzima

Ukuyeka ukuya exesheni: Eli xesha lenzeka xa umfazi engazange abe nomjikelo wokuya exesheni kangangeenyanga ezili-12. Umyinge weminyaka yokuyeka ukuya exesheni ngama-51. De kube ngoko, ithathwa njenge-perimenopausal. Uninzi lwabasetyhini bafumana ezona mpawu zabo zibi kakhulu ngexesha lokuyeka ukuya exesheni, kodwa ezinye iimpawu ze-postmenopausal ziba mandundu kwiminyaka yokuqala okanye emibini.

Emva kokuyeka ukuya exesheni: Eli linqanaba lokuyeka ukuya exesheni eliqala ngoko nangoko emva kokuba abafazi behambe iinyanga ezili-12 bengasayi exesheni.

Iimpawu ze-Premenopausal ngokuyinhloko ziyancipha kwi-estrogen kunye nokuveliswa kweprogesterone. La mahomoni ahluka ngokubanzi ngenxa yeempembelelo zawo ezininzi kumzimba wesetyhini. 

Iimpawu zokuyeka ukuya exesheni

• Utshintsho kumjikelezo wokuya exesheni

Ngeli xesha, umjikelo wokuya exesheni awuqhelekanga njengangaphambili. Ungopha ngaphezu kwesiqhelo okanye kancinci. Kwakhona, ixesha lokuya exesheni lisenokuba lifutshane okanye libe nde.

• ukukhanya okushushu

Abasetyhini abaninzi bakhalaza ngokutshisa okutshisa ngeli xesha. Ubushushu buvela ngequbuliso kwindawo ephezulu yomzimba okanye kuwo wonke. Ubuso kunye nentamo indawo iba bomvu kwaye ibile kakhulu. Izibane ezishushu zihlala phakathi kwemizuzwana engama-30 kunye nemizuzu eli-10.

• Ukomisa kwelungu lobufazi kunye neentlungu ngexesha lokwabelana ngesondo

Ukuncipha kwemveliso ye-estrogen kunye neprogesterone kuchaphazela umaleko omncinci wokufuma ogqume iindonga zelungu lobufazi. Abasetyhini banokufumana ukoma kwelungu lobufazi nakweyiphi na iminyaka, kodwa iba yingxaki eyahlukileyo ngexesha lokuyeka ukuya exesheni. Ukoma kwelungu lobufazi kwenza ukuba ukwabelana ngesondo kube buhlungu kwaye kubangela ukuba uzive ufuna ukuchama rhoqo.

• iingxaki zokulala

Kwimpilo, abantu abadala kufuneka balale umyinge weeyure ezingama-7-8. Noko ke, ukuyeka ukuya exesheni lixesha lokuphuthelwa. Ngeli xesha, kunzima ukulala okanye ukuhlala ulele.

• Ukuchama rhoqo okanye ukungakwazi ukuzibamba

Kuqhelekile ukuba abasetyhini baphulukane nolawulo lwesinyi ngexesha lokuyeka ukuya exesheni. Ukongeza, kusenokubakho imfuneko yokuchama ngaphambi kokuba isinyi sigcwale okanye kuvakala intlungu ngexesha lokuchama. Isizathu kukuba ngeli xesha, izicubu kwi-vagina kunye ne-urinary tract zilahlekelwa u-elasticity kwaye i-lining iba yincinci. Izihlunu ze-pelvic ezijikelezileyo zinokuthi zibe buthathaka.

• usulelo lomgudu womchamo

Ngeli xesha, abanye abafazi baninzi usulelo lomgudu womchamo esebenzayo. Ukuncipha kwamanqanaba e-estrogen kunye nokutshintsha kwendlela yomchamo kwenza ukuba kube lula ukosuleleka.

• Ukuncipha komnqweno wesini

Ngeli xesha, umnqweno wesini uyancipha. Oku kungenxa yokuncipha kwe-estrogen.

• i-vaginal atrophy

I-vaginal atrophy yimeko ebangelwa ukuncipha kwemveliso ye-estrogen kwaye ibonakaliswe ngokunciphisa kunye nokuvuvukala kweendonga zangasese. Le meko inciphisa umdla kwisondo kwaye ibuhlungu kubasetyhini.

• Ukudakumba kunye neemvakalelo ziyatshintsha

Utshintsho kwimveliso yehomoni luchaphazela umoya wabasetyhini ngeli xesha. Abanye abafazi baba neemvakalelo zokucaphuka, ukudandatheka nokuguquka kweemvakalelo. Uba neemvakalelo ezahlukeneyo ngexeshana nje elifutshane. Oku kuguquguquka kwehomoni nako kuchaphazela ingqondo.

• Ukutshintsha kwesikhumba, iinwele kunye nezinye izihlunu

Njengoko sikhula, amava esikhumba kunye neenwele atshintsha. Izicubu ezinamafutha kunye collagen Ukulahleka kwayo kwenza ulusu lome kwaye lube luncinci. Ukuncipha kwe-estrogen ukulahleka kweenweleyintoni enokubangela oko.

• Utshintsho kumanqanaba ehomoni ngunobangela wezi mpawu zingasentla zokuyeka ukuya exesheni. Kwabanye abantu, iimpawu zokuyeka ukuya exesheni zincinci. Abanye baba nzima ngakumbi. Asinguye wonke umntu obonisa iimpawu ezifanayo ngexesha lenguqu yokuyeka ukuya exesheni.

Yintoni Elungele Ukuyeka ukuya exesheni?

"Ukuphelisa njani ukuyeka ukuya exesheni ngokulula? Ndiqinisekile ukuba lo ngumbuzo osezingqondweni zabasetyhini abaninzi abahamba kweli xesha okanye abasondela kweli xesha. Sebenzisa iindlela ezicetyiswa ngugqirha ukukhulula iimpawu zokuyeka ukuya exesheni. Ezi ndlela zilandelayo zendalo nazo ziya kusebenza.

Izityalo Ezilungele Ukuyeka ukuya exesheni

• black cohosh

I-Black cohosh (i-Actaea racemosa) isetyenziswe ukukhulula ukubila ebusuku kunye nokutshisa okuhambelana nokuyeka ukuya exesheni. Imiphumo emibi yesi songezo esithathwe kwisityalo sinqabile, kodwa isicaphucaphu kunye nokuqhambuka kwesikhumba kunokwenzeka.

• i-clover ebomvu

I-clover ebomvu (i-Trifolium pratense) ngumthombo otyebileyo we-isoflavones. Ezi zixhobo zisebenza ngokufanayo kwihomoni ye-estrogen. Ikhulula iimpawu ezinxulumene nokuncipha kwemveliso ye-estrogen eyenzeka ngokuyeka ukuya exesheni. I-clover ebomvu isetyenziselwa ukunyanga okanye ukuthintela iimpawu ezahlukeneyo zokuyeka ukuya exesheni, njengokutshisa, ukubila ebusuku, kunye nokulahleka kwamathambo. Akukho miphumo emibi echazwe, kodwa iimpawu ezincinci ezifana nentloko kunye ne-nausea zinokwenzeka. Ngenxa yokungabikho kwedatha yokhuseleko oluluqilima, akufanele usebenzise i-clover ebomvu ixesha elide kune-1 unyaka.

• Angelica waseTshayina

I-angelica yaseTshayina (i-Angelica sinensis) isetyenziswe kunyango lwamaTshayina ukuxhasa impilo yabasetyhini ngexesha elifana ne-premenstrual syndrome (PMS) kunye nokuyeka ukuya exesheni. Inciphisa ukutshisa kunye nokubila ebusuku. I-angelica yaseTshayina ikhuselekile kuninzi lwabantu abadala, kodwa inyusa uvakalelo lwesikhumba elangeni. Isenokuba nefuthe lokuncipha kwegazi. Ngenxa yesi sizathu, akukhuthazwa kubantu abasebenzisa izinto zokuthambisa igazi.

• Maca

I-Maca (iLepidium meyenii) yaziwa kangangeenkulungwane njenge-anemia, ubudlolo, ukungalingani kwehomoni Isetyenziselwe ukunyanga izigulo zomzimba ezinje ngokuyeka ukuya exesheni kunye nezinye iimpawu zokuyeka ukuya exesheni ezinjengokuncipha komnqweno wesini, ukonwaba kunye nokoma kwelungu lobufazi. Le mifuno ayinayo imiphumo ebalulekileyo.

• Soya

Iimbotyi zesoyaIngumthombo otyebileyo we-isoflavones, enesakhiwo esifana nehomoni ye-estrogen kwaye ineziphumo ezibuthathaka ze-estrogenic emzimbeni. Kucingelwa ukuba ikhulula iimpawu zokunqanda ukuya exesheni ngenxa yeempawu zayo ezifana ne-estrogen. Ukutya kwesoya kukhuselekile kwaye kunenzuzo ngaphandle kokuba une-soy allergy. Iziphumo eziqhelekileyo ezichaphazelekayo ziquka intlungu yesisu kunye nohudo. 

• Iimbewu zeflax

Iimbewu zeflax (Linum usitatissimum) ngumthombo otyebileyo ngokwemvelo we-lignans. Ezi zityalo zezityalo zinesakhiwo sekhemikhali kwaye zisebenza ngokufanayo ne-hormone ye-estrogen. I-Flaxseed isetyenziselwa ukuphelisa iimpawu zokuyeka ukuya exesheni ezinjengokukhanya okutshisa kunye nokulahleka kwethambo ngenxa yomsebenzi wayo onjenge-estrogen.

• Ginseng

GinsengLelinye lawona mayeza aziwayo esintu asetyenziswa kwihlabathi jikelele. Isetyenziswe kumayeza angamaTshayina kangangeenkulungwane. Kuthiwa kunenzuzo ekusebenzeni komzimba kunye nempilo yentliziyo kwaye kuthiwa inika amandla.

Kukho iintlobo ezininzi, kodwa iginseng ebomvu yaseKorea luhlobo oluneenzuzo ezinxulumene nokuyeka ukuya exesheni. Ukusetyenziswa kwexesha elifutshane le-ginseng ebomvu yaseKorea kukhuselekile kubantu abaninzi abadala. Sekunjalo, irhashalala eluswini, urhudo, ukuba nesiyezi, ukungakwazi ukulala, nentloko ebuhlungu zezinye zezona miphumo ixhaphakileyo. Isenokuphazamisa ulawulo lweswekile yegazi, ngoko ke ukusetyenziswa kwayo akunakufaneleka ukuba unesifo seswekile.

• Valerian

Valerian (Valeriana officinalis) sisityalo esineentyatyambo esineengcambu ezisetyenziselwa ukunika ukuzola kwizicelo ezahlukeneyo zamayeza esintu. Isetyenziselwa ukunyanga iimpawu zokuyeka ukuya exesheni ezifana nokungalali kunye nokutshisa okutshisa. IValerian inerekhodi elungileyo yokhuseleko kodwa inokubangela iziphumo ebezingalindelekanga ezinjengokuphazamiseka kokugaya ukutya, intloko ebuhlungu, ukozela kunye nesiyezi. Ukuba uthatha nawaphi na amayeza okulala, intlungu, okanye ukuxhalaba, akukhuthazwa ukuba uthathe i-valerian njengoko inokuba nefuthe lokudibanisa. Ukongeza, i-kava inokunxibelelana kakubi kunye nezongezelelo ezifana ne-melatonin.

• iqunube

I-Chasteberry (i-Vitex agnus-castus) sisityalo sonyango esizalelwa e-Asia nakwiMeditera. Kudala isetyenziselwa ukungazali, ukuphazamiseka kokuya esikhathini, i-PMS kunye neempawu zokuyeka ukuya exesheni. Njengamanye amayeza amaninzi, iyakwazi ukuthomalalisa iimpawu zokuyeka ukuya exesheni. I-Chasteberry ngokuqhelekileyo ithathwa njengekhuselekile, kodwa iziphumo ebezingalindelekanga ezinobuthathaka ezifana nesicaphucaphu, ulusu olurhawuzelayo, intloko ebuhlungu, kunye noxinzelelo lokugaya zinokwenzeka. Ukuba uthatha amayeza e-antipsychotic kwisifo sikaParkinson, akufanele uzame i-chasteberry.

Isondlo Ngexesha lokuyeka ukuya exesheni

Ngexesha lokuyeka ukuya exesheni, ihomoni ye-estrogen iqalisa ukuncipha. Ukunciphisa amanqanaba e-estrogen anciphisa i-metabolism, ebangela ukufumana ubunzima. Olu tshintsho luchaphazela iinkqubo ezininzi, ezifana namanqanaba e-cholesterol kunye nendlela umzimba wokugaya i-carbohydrates. Ukutya kubaluleke kakhulu ngexesha lokuyeka ukuya exesheni. Ukulawula ukutya kunye namayeza acetyiswa ngugqirha kuya kunceda ukukhulula iimpawu.

Yintoni Emele Uyitye Ngexesha Lokuyeka ukuya Exesheni?

• Ukutya okutyebileyo kwi-calcium kunye ne-vitamin D

Ngeli xesha, utshintsho lwamahomoni lubangela ukuba amathambo abe buthathaka kwaye ingozi ye-osteoporosis iyanda. calcium ve Ivithamin DKubaluleke kakhulu kwimpilo yamathambo. Ukutya okuninzi okuqulethe iimveliso zobisi, ezifana neyogathi, ubisi kunye noshizi, zizityebi kwi-calcium. Imifuno eluhlaza, efana nesipinashi, iqulethe i-calcium eninzi. Ikwaninzi kwiimbotyi, iisardadi kunye nokunye ukutya. 

Owona mthombo wevithamin D kukukhanya kwelanga kuba ulusu lwethu luyayivelisa xa ibekwe elangeni. Nangona kunjalo, njengoko sikhula, imveliso yolusu iyancipha. Ukuba awukwazi ukufumana ukukhanya okwaneleyo kwelanga, kufuneka uthathe izongezo okanye utye imithombo yokutya enezixa eziphezulu zevithamin D. Imithombo yokutya etyebileyo ibandakanya intlanzi enamafutha, amaqanda, cod ioli yesibindi ibekwe.

• Ukufezekisa kunye nokugcina ubunzima obunempilo

Kuqheleke kakhulu ukufumana ubunzima ngeli xesha. Esi sisiphumo sokutshintsha kwamahomoni, ukuguga, indlela yokuphila kunye nemfuza. Ukutyeba okugqithisileyo komzimba, ingakumbi esinqeni, kwandisa ingozi yezifo ezifana nesifo sentliziyo kunye nesifo seswekile. Ukugcina ubunzima obunempilo okanye ukunciphisa umzimba kunciphisa ukushisa okutshisa kunye nokubila ebusuku.

• Yitya iziqhamo nemifuno

Ukutya iziqhamo kunye nemifuno kuphelisa iimpawu zokuyeka ukuya exesheni. Imifuno kunye neziqhamo ziphantsi kweekhalori kwaye zikwenza uzive ugcwele. Ngoko ke, ifanelekile ukugcina okanye ukunciphisa umzimba. Ikhusela ezinye izifo ezifana nesifo sentliziyo. Umngcipheko wesifo senhliziyo uyanda emva kokuyeka ukuya exesheni. Imifuno kunye neziqhamo zikwathintela ukulahleka kwamathambo.

• Yitya ukutya okuphezulu kwi-phytoestrogens

Phytoestrogens zizityalo ezinokuthi zilinganise ngokwemvelo iziphumo ze-estrogen emzimbeni. Ngoko ke, banceda ukulinganisela amahomoni. Ukutya okuqulathe ezi khompawundi zezityalo ziimveliso zesoya, iflaxseeds, imbewu yeesame kunye neembotyi.

• amanzi aneleyo

Abasetyhini ngeli xesha badla ngokuphelelwa ngamanzi emzimbeni. Isizathu mhlawumbi kungenxa yokuncipha kwamanqanaba e-estrogen. Ukusela iiglasi ze-8-12 zamanzi ngosuku kunciphisa iimpawu zokuyeka ukuya exesheni.

Ukusela amanzi kwakhona kukhulula ukuqunjelwa kwe-menopausal okwenzeka ngotshintsho lwamahomoni. Ukongeza, kunceda ukuziva ugcwele kwaye ukhawulezise kancinci imetabolism. Ngaloo ndlela, kuthintela ubunzima. 

• Yitya ukutya okuneprotheyini eninzi

Ukusetyenziswa rhoqo kweprotheyini yemihla ngemihla kuthintela ukulahlekelwa kwemisipha enqabileyo eyenzeka ngobudala. Ukongeza ekuthinteleni ukulahleka kwemisipha, ukusetyenziswa kweeprotheyini eziphezulu kunika i-satiety kwaye kunceda ukunciphisa umzimba ngokunyusa inani leekhalori ezitshisiweyo. Ukutya okutyebileyo kwiprotheyini yinyama, intlanzi, amaqanda, iimbotyi kunye nobisi.

• Iimveliso zederi

Ukuncipha kwamanqanaba e-estrogen ngeli xesha kwandisa umngcipheko wabasetyhini wokuphuka kwamathambo. Iimveliso zobisi ezifana nobisi, iyogathi kunye netshizi zinekhalsiyam, iphosphorus, ipotassium, imagnesium, iivithamini D kunye noK, eziyimfuneko kwimpilo yamathambo.

Ubisi lunceda nasekulale. Olunye uphononongo lukwabonisa ukuba ukusetyenziswa kobisi kunokonyusa umngcipheko wokuyeka ukuya exesheni kwangaphambi kwexesha, okwenzeka ngaphambi kweminyaka engama-45. ibonisa ukuba iyawunciphisa umngcipheko.

• ukutya amafutha enempilo

Omega-3 fatty acids Iioli ezinempilo ezifana nenzuzo kubasetyhini ngeli xesha. Ikhulula ubukhali bokutshisa kunye nokubila ebusuku. Ukutya okuphezulu kwi-omega-3 fatty acids yimackerel, isalmon kunye i-anchovy iintlanzi ezinamafutha njengentlanzi enamafutha kunye nembewu efana ne-flaxseeds, imbewu ye-chia kunye nembewu ye-hemp.

• amazimba

Amazimba; ithiamine, niacinIphezulu kwizondlo ezifana nefiber kunye neevithamini ze-B ezifana ne-riboflavin kunye ne-pantothenic acid. Ukutya oku kutya kunciphisa ingozi yesifo sentliziyo, umhlaza kunye nokufa kwangoko. Ukutya okuziinkozo okupheleleyo kubandakanya irayisi emdaka, isonka sengqolowa, ibhali, iquinoa kunye nerayi.

• zilolonge rhoqo

Ukuzivocavoca akunakuchaphazela ngokuthe ngqo iimpawu zokuyeka ukuya exesheni, kodwa umthambo rhoqo Ixhasa abasetyhini ngeli xesha. Umzekelo; Umthambo unika amandla, ukhawulezisa umetabolism, uxhasa impilo yamathambo namalungu, kunciphisa uxinzelelo kwaye kwenza umntu alale ngcono. Ngaloo ndlela, umgangatho wobomi uphucula kwaye iimpawu zokuyeka ukuya exesheni ziyakhululeka.

Yintoni ekungafanelanga Itye Ngexesha lokuyeka ukuya exesheni?

• Hlala kude nokutya okubangela

Okunye ukutya kubangela ubushushu, ukubila ebusuku kunye nokutshintsha kweemvakalelo. Iimpawu ziya kuba mbi ngakumbi xa uzityile ebusuku. Iimpawu ezibangela i-caffeine, utywala, kunye nokutya okuneswekile okanye okuneziqholo.

• Nciphisa iswekile esulungekileyo kunye nokutya okucutshungulweyo

Ukutya iikhabhohayidrethi ezisulungekileyo kunye neswekile kubangela ukunyuka ngequbuliso kwaye kwehla kwiswekile yegazi. Ngoko ke, iswekile yegazi yehla ngokukhawuleza, ikwenza uzive udiniwe kwaye unomsindo. Ikwanyusa nomngcipheko wokudakumba. Ukutya ukutya okucutshungulweyo kuchaphazela kakubi impilo yamathambo.

• Ukutya okunetyuwa eninzi

Ukusebenzisa ityuwa eninzi kunciphisa ukuxinana kwamathambo kubasetyhini ngeli xesha. Ukongezelela, emva kokuyeka ukuya exesheni, ukwehla kwe-estrogen kwandisa ingozi yoxinzelelo lwegazi oluphezulu. Ukunciphisa ityuwa kuphelisa lo mngcipheko.

• Musa ukutsiba izidlo

Kubalulekile ukutya rhoqo ngeli xesha. Ukutya ngokungaqhelekanga kuzenza zibe mandundu iimpawu kwaye kuphazamisa imizamo yokunciphisa umzimba.

Kutheni Bufumana Ubunzima Ngexesha Lokuyeka ukuya exesheni?

Ngeli xesha, uya kuphefumla ngenxa yokuba akusafuneki ujongane neentlungu zokuya exesheni rhoqo ngenyanga, kodwa ukuyeka ukuya exesheni kukulungiselela izinto ezimangalisayo. Ayikubethi kuphela ngokuguquguquka kwemizwelo kunye nokuvutha okutshisayo, kodwa kunye nokunyuka kobunzima. Ukuyeka ukuya exesheni kuthetha ukuveliswa okuncinane kwe-estrogen neprogesterone, eziyimfuneko ekukhawulweni nasekuzaleni. Oku kuthetha ukuphela kweminyaka yomfazi yokuzala. 

I-Estrogen Ilawula ubunzima bomzimba ebantwini. Ukuncipha kwimveliso yayo kuchaphazela izinga lokutya kwabasetyhini, okukhokelela ekugcinweni kwamafutha okwandisiweyo. 

Ukunyuka kobunzima obunxulumene nokuyeka ukuya exesheni akwenzeki ngesiquphe. Ikhula ngokuthe ngcembe. Umngcipheko wokufumana ubunzima nawo ubangelwa zezinye izinto. Njengoko sisazi, ukuyeka ukuya exesheni kwenzeka kubantu abadala. Uninzi lwabasetyhini abadala baye bangabi namandla ngokwasemzimbeni emva kweminyaka ethile. Oku kungasebenzi kwakhona kubangela ubunzima.

Abantu abalupheleyo baphulukana nobunzima bezihlunu. Oku kunciphisa imetabolism. Esi sesinye sezizathu zokufumana ubunzima.    

Kutheni kunzima ukunciphisa umzimba ngexesha lokuyeka ukuya exesheni?

Zininzi izinto ezenza kube nzima ukunciphisa umzimba ngeli xesha:

• Ukuguquguquka kweHormonal: Omabini amanqanaba aphezulu kunye aphantsi kakhulu e-estrogen abangela ukugcinwa kwamafutha.

• Ukuncipha kobunzima bezihlunu: Kwenzeka ngenxa yelahleko enxulumene neminyaka yobudala bemisipha, utshintsho lwehomoni kunye nokunciphisa umsebenzi womzimba.

• Ukungalali ngokwaneleyo: Iingxaki zokulala zenzeka kwi-menopause. Ukuphuthelwa okuhlala ixesha elide kunokwenzeka. Ngelishwa, ukungabikho kokulala kuyimbangela ebaluleke kakhulu yokuzuza ubunzima. 

• Ukonyuka kokumelana ne-insulin: Njengoko abafazi besiya bekhula, bahlala bexhathisa i-insulin. Oku kwenza kube nzima ukunciphisa umzimba. Ide ibangele ubunzima ngexesha elifutshane.

Ngaphezu koko, amanqatha agcinwe emzimbeni ngexesha lokuyeka ukuya exesheni akhiwa kwindawo ye-hip kunye nesisu. Oku kwandisa umngcipheko we-metabolic syndrome, uhlobo lwe-2 yeswekile kunye nesifo senhliziyo. Ngoko ke, ukufumana ubunzima kufuneka kugcinwe phantsi kolawulo ngeli xesha.

Indlela yokwehlisa ubunzima ngexesha lokuyeka ukuya exesheni?

Nje ukuba ufikelele kwi-menopause, awuyi kuqalisa ukutyeba. Ukunyuka kobunzima kwenzeka ngenxa yezizathu ezithile. Ngelishwa, akukho ndlela ikhethekileyo yokuphepha le nkqubo yendalo. Nangona kunjalo, unokuyinciphisa imiphumo yokuyeka ukuya exesheni ngokuphila ngendlela esempilweni nangolwalathiso lukagqirha wakho. Ukufezekisa oku, kufuneka udle iikhalori ezimbalwa, usebenzise umzimba kwaye uthintele ukuchithwa kwemisipha. Nazi izinto ekufuneka uziqwalasele ukuze unciphise umzimba ngexesha lokuyeka ukuya exesheni…

• Yenza umthambo we-aerobic

Ukunciphisa umzimba kunye nokugcina ubunzima bakho, kucetyiswa ukuba wenze ubuncinane iiyure ezi-2 kunye nesiqingatha zokuzivocavoca kwe-aerobic ngeveki. Ungazama iindlela ezahlukeneyo zokwenza oku. Umzekelo, unokuzivocavoca ngeevidiyo kwaye uhambe yonke imihla. Zifumanele umhlobo wokuzilolonga. Oku kuya kukukhuthaza.

• utshintsho lokutya

Ngokutsho kwezifundo ezahlukeneyo, xa uguqula i-50, umzimba uya kufuna i-200 yeekhalori ezimbalwa ngosuku. Ngoko ke, kubalulekile ukukuphepha ukutya okunika ii<em>calories ezongezelelekileyo, njengeziselo ezineswekile, ukutya okuneswekile, nokutya okunamafutha.

• umthambo ukwakha izihlunu

Ukulahlekelwa ubunzima bemisipha yingxaki enkulu ejongene nabantu abadala. Oku kunokuncitshiswa ngokwenza imithambo yokomeleza. Ukongeza, kuya kukunceda ukuba uphinde ufumane ubunzima obulahlekileyo ngenxa yokungasebenzi. Uqeqesho lokumelana nalo lunceda ekuthinteleni i-osteoporosis.

Jonga iingalo zakho, imilenze, i-glutes, kunye ne-abs, kunye namanye amaqela emisipha, kunye nokuzivocavoca kwakho. Qaphela ukuba ungayigqithisi ukuze uphephe ukulimala.

• Qaphela utywala!

Nciphisa ukusetyenziswa kotywala njengoko kuya kubangela ukuba utye iikhalori ezongezelelweyo. Enyanisweni, hlala kude ngokupheleleyo kwindawo yokujonga impilo kunye nokulawula ubunzima.

• Gcina iindlela zokulala

Ukulala ngokwaneleyo kunye nomgangatho kubaluleke kakhulu kubunzima obunempilo. "I-hormone yendlala" kubantu abalele kakhulu ghrelinAmanqanaba okwanda, "ihomoni yesatiety" leptinamanqanaba ayancipha. Oku kwandisa amathuba okufumana ubunzima.

Ngelishwa, abafazi abaninzi ngeli xesha bafumana ukuphazamiseka kokulala ngenxa yokutshisa okutshisa, ukubila ebusuku, uxinzelelo kunye nezinye iziphumo zomzimba zokunqongophala kwe-estrogen. Zama ukuphelisa iingxaki zokulala ngokusebenzisa iindlela zendalo kangangoko unako.

• ukunciphisa uxinzelelo

uxinzeleloUkunciphisa kubalulekile ngexesha lenguqu ye-menopausal. Ukongeza ekunyuseni umngcipheko wesifo senhliziyo, uxinzelelo lukhokelela kumanqanaba aphezulu e-cortisol, ahambelana nokunyuka kwamafutha okukhipha isisu. Iindlela ezahlukeneyo, ezifana nokwenza i-yoga, zinceda ukuthomalalisa uxinzelelo.

Ayinguye wonke umntu obhinqileyo otyeba ngexesha lokuyeka ukuya exesheni. Nangona kunjalo, kuya kuba luncedo ukugcina ubunzima phantsi kolawulo ngeli xesha. Qala ukutshintsha indlela ophila ngayo ngaphambi kokuba uye exesheni kwaye wenze umkhwa wakho. Uya kubona umahluko kuwe xa uqala ukuhamba ngakumbi kwaye utye ukutya okunempilo.

Ukushwankathela;

Ukuyeka ukuya exesheni ayisosifo. Kuyinxalenye yendalo yobomi. Eli xesha liya kuba ngumngeni ngokwasemzimbeni nangokweemvakalelo. Nangona iimpawu zokuyeka ukuya exesheni zinzima kumntu wonke, ezi mpawu ziyathomalaliswa ngokutya okunempilo kunye nokuzilolonga rhoqo. Ngokutya okunempilo kunye nokuzivocavoca rhoqo, ingxaki yokufumana ubunzima obunokuthi buvele ngeli xesha iya kupheliswa.

Umthombo: 1, 2, 3