Izimpawu Zokunqamuka kokuya esikhathini - Kwenzekani Ekunqamukeni kokuya esikhathini?

Ukunqamuka kokuya esikhathini kuwushintsho olungokwemvelo lapho isikhathi sokuphuma kwamaqanda kwabesifazane siphela khona. Kwabesifazane abaningi, iminyaka yokunqamuka kokuya esikhathini iseminyakeni yawo-40 noma ekuqaleni kwawo-50. Izimpawu zokunqamuka kokuya esikhathini ngokuvamile zihlala iminyaka eminingana. Ngalesi sikhathi, okungenani izingxenye ezimbili kwezintathu zabesifazane ziba nezimpawu zokunqamuka kokuya esikhathini. Izimpawu zokunqamuka kokuya esikhathini zihlanganisa ukushisa, ukujuluka ebusuku, ukushintsha kwemizwa, ukucasuka kanye ukukhathala elise.

Futhi ngalesi sikhathi, abesifazane basengozini enkulu yezifo ezihlukahlukene ezifana ne-osteoporosis, ukukhuluphala, isifo senhliziyo nesifo sikashukela. Abesifazane abaningi bazama ukukhulula izimpawu besebenzisa izithasiselo zemvelo. 

Lesi sikhathi yinkathi yenguquko ezimpilweni zabesifazane, ezinhle noma ezimbi. Yingakho kunokuningi okufanele ukwazi mayelana nokunqamuka kokuya esikhathini. Esihlokweni sethu, siye sachaza ukunqamuka kokuya esikhathini kuyo yonke imininingwane yako.

Kuyini Ukunqamuka kokuya esikhathini?

Kunezikhathi ezine zokushintsha kwamahomoni ezenzeka phakathi nesikhathi sokuphila sowesifazane.

I-Premenopause: Lesi sikhathi yinkathi yokuzala yabesifazane. Iqala ngesikhathi sokuthomba - isikhathi kusukela ekuqaleni kuze kube sekupheleni kwesikhathi sokuqala sokuya esikhathini. Lesi sigaba sithatha cishe iminyaka engama-30-40.

I-Pemenopause: Ngokwezwi nezwi lisho ngaphambi kokunqamuka kokuya esikhathini. Ngalesi sikhathi, amazinga e-estrogen ayashintshashintsha futhi amazinga e-progesterone ehla. Owesifazane angangena kulesi sikhathi nganoma yisiphi isikhathi kusukela eminyakeni ephakathi kuka-30 kuya ekuqaleni kweminyaka engu-50. Kodwa-ke, lolu shintsho luvame ukubonakala kuma-40s futhi luhlala iminyaka engu-4-11. Izimpawu zayo yilezi:

• ukushisa okushisayo

• Ukuphazamiseka kokulala

• Ukushintsha komjikelezo wokuya esikhathini

• Ubuhlungu bekhanda

• Ukushintsha kwemizwa, njengokucindezeleka, ukukhathazeka, nokucasuka.
• Ukuthola isisindo

Ukunqamuka kokuya esikhathini: Lesi sikhathi senzeka lapho owesifazane engazange abe nomjikelezo wokuya esikhathini izinyanga ezingu-12. Isilinganiso seminyaka yokunqamuka kokuya esikhathini singama-51. Kuze kube yileso sikhathi, kubhekwa njenge-perimenopausal. Iningi labesifazane liba nezimpawu ezimbi kakhulu ngesikhathi sokunqamuka kokuya esikhathini, kodwa ezinye izimpawu ze-postmenopausal ziba zimbi kakhulu eminyakeni yokuqala noma emibili.

I-Postmenopause: Lesi yisigaba sokunqamuka kokuya esikhathini, esiqala ngemva nje kokuba kudlule izinyanga ezingu-12 owesifazane engayanga esikhathini.

Izimpawu ze-premenopausal ngokuyinhloko ukwehla kokukhiqizwa kwe-estrogen ne-progesterone. Lawa ma-hormone ayahluka kakhulu ngenxa yemiphumela yawo eminingi emzimbeni wesifazane. 

Izimpawu zokunqamuka kokuya esikhathini

• Izinguquko emjikelezweni wokuya esikhathini

Ngalesi sikhathi, umjikelezo wokuya esikhathini awuvamile njengakuqala. Ungopha kakhulu noma kancane kunokuvamile. Futhi, isikhathi sokuya esikhathini singaba sifushane noma sibe side.

• ukushisa okushisayo

Abesifazane abaningi bakhala ngokushisa okushisayo phakathi nalesi sikhathi. Ukushisa kwenzeka ngokuzumayo engxenyeni engenhla yomzimba noma yonke indawo. Indawo yobuso nentamo iba bomvu futhi ijuluke kakhulu. Ukushisa okushisayo kuvame ukuhlala phakathi kwamasekhondi angu-30 nemizuzu eyi-10.

• Ukoma kwesitho sangasese sowesifazane kanye nobuhlungu ngesikhathi socansi

Ukuncipha kokukhiqizwa kwe-estrogen ne-progesterone kuthinta ifilimu elincanyana lomswakama elivala izindonga zesitho sangasese sowesifazane. Abesifazane bangathola ukomisa kwesitho sangasese sowesifazane kunoma iyiphi iminyaka, kodwa kudala inkinga ehlukile ngesikhathi sokunqamuka kokuya esikhathini. Ukoma kwesitho sangasese sowesifazane kwenza ukuya ocansini kube buhlungu futhi kubangela ukuchama njalo.

• izinkinga zokulala

Abantu abadala badinga isilinganiso samahora angu-7-8 okulala ukuze baphile. Nokho, ukunqamuka kokuya esikhathini kuyinkathi yokuqwasha. Kunzima ukulala noma ukulala phakathi nalesi sikhathi.

• Ukuchama njalo noma ukungakwazi ukuzibamba

Kujwayelekile ukuthi abesifazane balahlekelwe ukulawula isinye ngesikhathi sokunqamuka kokuya esikhathini. Ngaphezu kwalokho, kungase kube nesidingo sokuchama ngaphambi kokuba isinye sigcwale, noma ubuhlungu bungazwakala ngesikhathi sokuchama. Isizathu siwukuthi phakathi nalesi sikhathi, izicubu zesitho sangasese sowesifazane kanye nomgudu womchamo zilahlekelwa ukunwebeka futhi ulwelwesi luba luncane. Imisipha ye-pelvic ezungezile ingase ibe buthaka.

• izifo zomgudu womchamo

Phakathi nalesi sikhathi, abanye besifazane ukutheleleka komgudu womchamo nokwenzeka. Ukuncipha kwamazinga e-estrogen kanye noshintsho emgudwini womchamo kwenza kube lula ukungenwa izifo.

• Ukuncipha kwesifiso socansi

Ngalesi sikhathi, isifiso sobulili siyancipha. Lokhu kungenxa yokuncipha kwe-estrogen.

• i-vaginal atrophy

I-vaginal atrophy yisimo esibangelwa ukwehla kokukhiqizwa kwe-estrogen futhi ibonakala ngokuncipha nokuvuvukala kwezindonga zangasese. Lokhu kunciphisa isithakazelo ocansini futhi kubuhlungu kwabesifazane.

• Ukucindezeleka nokushintsha kwemizwelo

Izinguquko ekukhiqizeni ama-hormone zithinta isimo sengqondo sabesifazane ngalesi sikhathi. Abanye besifazane baba nemizwa yokucasuka, ukucindezeleka, nokushintshashintsha kwemizwelo. Ubhekana nemizwa ehlukene ngesikhathi esifushane. Lokhu kushintshashintsha kwama-hormone nakho kuthinta ubuchopho.

• Ukushintsha kwesikhumba, izinwele, nezinye izicubu

Njengoba sikhula, izinguquko zenzeka esikhumbeni nasezinweleni. izicubu ze-adipose kanye i-collagen ukulahlekelwa kwenza isikhumba some futhi sibe mncane. Ukuncipha kwe-estrogen ukulahlekelwa izinweleokungabangelwa yini.

• Izinguquko emazingeni amahomoni ziyimbangela yalezi zimpawu ezingenhla zokunqamuka kokuya esikhathini. Abanye abantu baba nezimpawu ezithambile zokunqamuka kokuya esikhathini. Ezinye zinzima kakhulu. Akuwona wonke umuntu obonisa izimpawu ezifanayo ngesikhathi sokushintshela ekunqamukeni kokuya esikhathini.

Yini Elungele Ukunqamuka kokuya esikhathini?

"Indlela yokuqeda i-menopause kalula? Ngiqinisekile ukuthi umbuzo osezingqondweni zabesifazane abaningi abadlula noma abasondela kulesi sikhathi. Sebenzisa izindlela ezinconywe udokotela ukukhulula izimpawu zokunqamuka kokuya esikhathini. Izindlela ezilandelayo zemvelo nazo zizosebenza.

Amakhambi Wokunqamuka kokuya esikhathini

• black cohosh

I-Black cohosh (i-Actaea racemosa) isetshenziselwa ukukhulula ukujuluka ebusuku kanye nokushisa okuhambisana nokunqamuka kokuya esikhathini. Imiphumela emibi ye-supplement evela kulesi simila ayivamile, kodwa isicanucanu esimnene nokuqubuka kwesikhumba kungenzeka.

• i-clover ebomvu

I-clover ebomvu (i-Trifolium pratense) iwumthombo ocebile wama-isoflavones. Lezi zinhlanganisela zisebenza ngokufanayo ne-hormone estrogen. Ikhulula izimpawu ezihambisana nokwehla kokukhiqizwa kwe-estrogen okwenzeka ngokunqamuka kokuya esikhathini. I-clover ebomvu isetshenziselwa ukwelapha noma ukuvimbela izimpawu ezihlukahlukene zokuya esikhathini njengokushisa, ukujuluka ebusuku, nokulahlekelwa kwamathambo. Ayikho imiphumela emibi ebikiwe, kodwa izimpawu ezithambile ezifana nekhanda elibuhlungu nesicanucanu zingenzeka. Ngenxa yokuntuleka kwedatha eqinile yokuphepha, akufanele usebenzise i-clover ebomvu isikhathi esingaphezu konyaka ongu-1.

• I-Angelica yaseShayina

I-angelica yaseShayina (i-Angelica sinensis) isetshenziswe kweminye imithi yaseShayina ukusekela impilo yabesifazane ngezikhathi ezifana ne-premenstrual syndrome (PMS) kanye nokunqamuka kokuya esikhathini. Inciphisa ukushisa nokujuluka ebusuku. I-angelica yaseShayina iphephile kubantu abadala abaningi kodwa ikhulisa ukuzwela kwesikhumba elangeni. Kungase futhi kube nomthelela wokunciphisa igazi. Ngenxa yalesi sizathu, akunconywa kubantu abasebenzisa izidakamizwa zegazi.

• Maca

I-Maca (Lepidium meyenii) isidume phakathi kwabantu amakhulu eminyaka ukwelapha i-anemia, inzalo, ukungalingani kwe-hormonal Isetshenziselwe ukwelapha izifo ezingokomzimba ezifana nesifiso esiphansi socansi, isimo sengqondo, nezinye izimpawu zokunqamuka kokuya esikhathini njengokoma kwesitho sangasese sowesifazane. Lesi sitshalo asinayo imiphumela emibi ebalulekile.

• USoya

AmaSoyaIwumthombo ocebile wama-isoflavone, ngokwesakhiwo afana nehomoni i-estrogen futhi ebonisa imiphumela ebuthakathaka ye-estrogenic emzimbeni. Kucatshangwa ukuthi kunciphisa izimpawu zokunqamuka kokuya esikhathini ngenxa yezakhiwo zayo ezifana ne-estrogen. Ukudla kwesoya kuphephile futhi kunenzuzo inqobo nje uma ungenayo i-soy allergy. Imiphumela emibi evamile ihlanganisa ubuhlungu besisu kanye nesifo sohudo. 

• Imbewu yefilakisi

Imbewu yefilakisi (I-Linum usitatissimum) iwumthombo ocebile ngokwemvelo wama-lignans. Lezi zinhlanganisela zezitshalo zinesakhiwo samakhemikhali esifanayo futhi zisebenza ku-hormone estrogen. I-Flaxseed isetshenziselwa ukukhulula izimpawu zokunqamuka kokuya esikhathini njengokuvutha kokushisa nokulahlekelwa kwamathambo ngenxa yomsebenzi wayo ofana ne-estrogen.

• I-Ginseng

I-GinsengIngelinye lamakhambi emithi aziwa kakhulu emhlabeni wonke. Sekungamakhulu eminyaka isetshenziswa kweminye imithi yaseShayina. Kuthiwa kunenzuzo ekusebenzeni komzimba kanye nempilo yenhliziyo, futhi kuthiwa inikeza amandla.

Kunezinhlobo ezimbalwa, kodwa i-ginseng ebomvu yaseKorea iwuhlobo olunezinzuzo ezihlobene nokunqamuka kokuya esikhathini. Ukusetshenziswa kwesikhashana kwe-ginseng ebomvu yaseKorea kuphephile kubantu abadala abaningi. Noma kunjalo, ukuqubuka kwesikhumba, isifo sohudo, isiyezi, ukungakwazi ukulala nekhanda elibuhlungu kuphakathi kwemiphumela emibi kakhulu. Kungase futhi kuphazamise ukulawula ushukela wegazi, ngakho kungase kungafaneleki uma unesifo sikashukela.

• I-Valerian

I-Valerian Impande yesitshalo (Valeriana officinalis) isitshalo esiqhakaza esisetshenziselwa ukuthulisa izinhlobonhlobo zemithi yokwelapha. Isetshenziselwa ukwelapha izimpawu zokunqamuka kokuya esikhathini njengokuqwasha kanye nokushisa okushisayo. I-Valerian inerekhodi elihle lokuphepha kodwa ingabangela imiphumela engemihle efana nokuphazamiseka kokugaya ukudla, ikhanda elibuhlungu, ukozela kanye nesiyezi. Uma uthatha noma yimiphi imithi yokulala, ubuhlungu noma ukukhathazeka, akunconywa ukuthatha i-valerian njengoba ingaba nomphumela ohlangene. Ngaphezu kwalokho, i-kava ingase ihlanganyele kabi nezithako ezifana ne-melatonin.

• i-chasteberry

I-Chasteberry (Vitex agnus-castus) isitshalo sokwelapha esidabuka e-Asia naseMedithera. Sekuyisikhathi eside isetshenziselwa ukungazali, ukuphazamiseka kokuya esikhathini, i-PMS kanye nezimpawu zokunqamuka kokuya esikhathini. Njengamanye amakhambi amaningi, inamandla okudambisa izimpawu zokunqamuka kokuya esikhathini. I-Chasteberry ngokuvamile ibhekwa njengephephile, kodwa imiphumela engemihle efana nokucanuzela kwenhliziyo, ukulunywa kwesikhumba, ikhanda elibuhlungu, nokucindezeleka kokugaya ukudla kungenzeka. Uma usebenzisa izidakamizwa ze-antipsychotic zesifo sikaParkinson, akufanele uzame i-chasteberry.

Ukudla Okunempilo Ngesikhathi Sokunqamuka Ukuya esikhathini

Ngesikhathi sokuya esikhathini, i-hormone ye-estrogen iqala ukuncipha. Ukuncipha kwamazinga e-estrogen kubambezela i-metabolism, okubangela ukukhuluphala. Lezi zinguquko zithinta izinqubo eziningi, njengezinga le-cholesterol kanye nendlela umzimba ogaya ngayo ama-carbohydrate. Ukudla kubaluleke kakhulu ngesikhathi sokuya esikhathini. Ukulawula ukudla kanye nemithi etuswa udokotela kuzosiza ekudambiseni izimpawu.

Okufanele Udle Ekunqandeni

• Ukudla okucebile nge-calcium ne-vitamin D

Ukushintsha kwama-hormone phakathi nalesi sikhathi kubangela ukuwohloka kwamathambo kanye nengozi eyengeziwe ye-osteoporosis. calcium ve Ivithamini DKubaluleke kakhulu empilweni yamathambo. Ukudla okuningi okuqukethe imikhiqizo yobisi, njengeyogathi, ubisi noshizi, kucebile nge-calcium. Imifino enamahlamvu aluhlaza njengesipinashi iqukethe i-calcium eningi. Igcwele nobhontshisi, isadini nokunye ukudla. 

Umthombo oyinhloko kavithamini D ukukhanya kwelanga ngoba isikhumba sethu siyawukhiqiza lapho sibekwe elangeni. Nokho, njengoba sikhula, ukukhiqizwa kwesikhumba kuyehla. Uma ungakwazi ukuthola ukukhanya kwelanga okwanele, kufanele uphuze izithako zokudla noma udle imithombo yokudla equkethe amazinga aphezulu kavithamini D. Imithombo yokudla ecebile ihlanganisa izinhlanzi ezinamafutha, amaqanda, amafutha esibindi se-cod elise.

• Finyelela futhi ugcine isisindo esinempilo

Ukuzuza kwesisindo ngalesi sikhathi kuvame kakhulu. Lokhu kungenxa yokushintsha kwamahomoni, ukuguga, indlela yokuphila kanye nomphumela wofuzo. Ukukhuluphala ngokweqile komzimba, ikakhulukazi okhalweni, kwandisa ingozi yezifo ezifana nesifo senhliziyo nesifo sikashukela. Ukugcina noma ukulahlekelwa isisindo ngesisindo esinempilo kunciphisa ukushisa okushisayo nokujuluka ebusuku.

• Yidla izithelo nemifino

Ukusetshenziswa kwezithelo nemifino kunciphisa izimpawu zokunqamuka kokuya esikhathini. Imifino nezithelo kunama-kilojoule aphansi futhi kukwenza uzizwe ugcwele. Ngakho-ke, iphelele ukugcina noma ukulahlekelwa isisindo. Ivimbela ezinye izifo ezifana nesifo senhliziyo. Ingozi yesifo senhliziyo iyanda ngemva kokuya esikhathini. Imifino nezithelo nazo zivimbela ukulahleka kwamathambo.

• Yidla ukudla okune-phytoestrogens ephezulu

Ama-Phytoestrogens yizinhlanganisela zezitshalo ezingalingisa ngokwemvelo imiphumela ye-estrogen emzimbeni. Ngakho-ke, basiza ukulinganisela ama-hormone. Ukudla okuqukethe lezi zinhlanganisela zezitshalo yimikhiqizo yesoya, i-flaxseed, isesame, nobhontshisi.

• amanzi anele

Abesifazane kulesi sikhathi bavame ukuzwa ukuphelelwa amanzi emzimbeni. Imbangela mhlawumbe ukwehla kwamazinga e-estrogen. Ukuphuza izingilazi zamanzi eziyi-8-12 ngosuku kunciphisa izimpawu zokunqamuka kokuya esikhathini.

Ukuphuza amanzi nakho kukhulula ukuqunjelwa kwe-menopausal okungenzeka ngezinguquko zamahomoni. Ngaphezu kwalokho, kusiza ukuzizwa ugcwele futhi isheshisa kancane imetabolism. Ngakho, kuvimbela ukuzuza kwesisindo. 

• Yidla ukudla okunamaprotheni amaningi

Ukusetshenziswa njalo kwamaprotheni nsuku zonke kuvimbela ukulahlekelwa kwesisindo somzimba esithambile okwenzeka ngokukhula. Ngaphezu kokuvimbela ukulahleka kwemisipha, ukusetshenziswa kwamaprotheni aphezulu kunikeza ukusutha futhi kusiza ukwehlisa isisindo ngokwandisa inani lamakholori ashisiwe. Ukudla okunamaprotheni amaningi, inyama, inhlanzi, amaqanda, okusanhlamvu okusanhlamvu nobisi.

• Imikhiqizo yobisi

Ukuncipha kwamazinga e-estrogen phakathi nalesi sikhathi kwandisa ingozi yokuphuka kwamathambo kwabesifazane. Imikhiqizo yobisi njengobisi, iyogathi noshizi iqukethe i-calcium, i-phosphorus, i-potassium, i-magnesium, amavithamini D no-K, abalulekile empilweni yamathambo.

Ubisi lusiza nokulala. Olunye ucwaningo luphinde luveze ukuthi ukusetshenziswa kobisi kuhlotshaniswa nokunqamuka kokuya esikhathini kwangaphambi kwesikhathi, okwenzeka ngaphambi kweminyaka engama-45. ibonisa ukuncipha kwengozi.

• udle amafutha anempilo

I-Omega-3 fatty acids Amafutha anempilo njengalawa anenzuzo kwabesifazane kulesi sikhathi. Inciphisa ubulukhuni bokushisa nokujuluka ebusuku. Ukudla okuphezulu ku-omega-3 fatty acids i-mackerel, i-salmon kanye i-anchovy izinhlanzi ezinamafutha njenge-flaxseed, imbewu ye-chia kanye nembewu ye-hemp.

• okusanhlamvu okuphelele

Okusanhlamvu okuphelele; i-thiamine, niacinIgcwele izakhamzimba ezifana ne-fiber kanye namavithamini B, njenge-riboflavin ne-pantothenic acid. Ukudla lokhu kudla kunciphisa ingozi yesifo senhliziyo, umdlavuza, nokufa ngaphambi kwesikhathi. Ukudla okusanhlamvu okuphelele kufaka irayisi elinsundu, isinkwa sikakolweni, ibhali, iquinoa, nerye.

• vivinya umzimba njalo

Ukuzivocavoca kungase kungazithinti ngokuqondile izimpawu zokunqamuka kokuya esikhathini, kodwa ukuvivinya umzimba njalo ukweseka abesifazane ngalesi sikhathi. Ngokwesibonelo; ukuvivinya umzimba kunikeza amandla, kusheshisa imetabolism, kusekela impilo yamathambo namalunga, kunciphisa ukucindezeleka futhi kunikeze ukulala okungcono. Ngakho, izinga lempilo liyathuthuka futhi nezimpawu zokunqamuka kokuya esikhathini ziyancishiswa.

Okungafanele Ukudle Uma Unqamuka

• Gwema ukudla okuvusa inkanuko

Ukudla okuthile kubangela ukushisa, ukujuluka ebusuku, nokushintshashintsha kwemizwelo. Izimpawu zizoba zimbi nakakhulu uma uzidla ebusuku. I-caffeine, utshwala, ukudla okunoshukela noma okubabayo kuyimbangela yezimpawu.

• Yehlisa ushukela ocolisisiwe kanye nokudla okugayiwe

Ama-carbohydrate acolisisiwe kanye nokusetshenziswa kukashukela kubangela ukwenyuka nokwehla kungazelelwe kushukela osegazini. Ngenxa yalokhu, ushukela wegazi wehla ngokushesha, okwenza uzizwe ukhathele futhi ucasuka. Kuze kwandisa ingozi yokucindezeleka. Ukudla ukudla okugayiwe nakho kuba nomthelela omubi empilweni yamathambo.

• Ukudla okunosawoti omningi

Ukusebenzisa usawoti omningi kunciphisa ukuminyana kwamathambo kwabesifazane kulesi sikhathi. Futhi, ngemva kokunqamuka kokuya esikhathini, ukwehla kwe-estrogen kwandisa ingozi yomfutho wegazi ophakeme. Ukunciphisa usawoti kuqeda le ngozi.

• Ungakweqi ukudla

Ukudla njalo kubalulekile ngalesi sikhathi. Ukudla ngendlela engafanele kwenza izimpawu zibe zimbi kakhulu futhi kuphazamise imizamo yokwehlisa isisindo.

Kungani Kutholwa Isisindo Ngesikhathi Sokunqamuka kokuya esikhathini?

Kulesi sikhathi, uzophefumula njengoba ungasadingeki ubhekane nezinhlungu zokuya esikhathini nyanga zonke, kodwa ukunqamuka kokuya esikhathini kukulungiselela ngezimanga ezihlukene. Akushayi nje kuphela ngokushintshashintsha kwemizwelo nokushisa okushisayo, kodwa futhi nokuthola isisindo. Ukunqamuka kokuya esikhathini kusho ukukhiqizwa okuncane kwe-estrogen ne-progesterone okudingekayo ekukhulelweni nasekuzaleni. Lokhu kusho ukuphela kweminyaka yowesifazane yokuzala. 

I-Estrogen Ilawula isisindo somzimba kubantu. Ukuncipha kokukhiqizwa kwayo kuthinta izinga lokugayeka kokudla kwabesifazane, okuholela ekwandeni kokugcinwa kwamafutha. 

Ukukhula kwesisindo okuhambisana nokunqamuka kokuya esikhathini akuveli ngokuzumayo. Ithuthuka kancane kancane. Ingozi yokuthola isisindo nayo ibangelwa ezinye izici. Njengoba sazi, ukuya esikhathini kwenzeka kubantu asebekhulile. Iningi labesifazane abadala abawunyakazi kangako umzimba ngemva kweminyaka ethile. Lokhu kungenzi lutho kubangela ukukhuluphala.

Abantu asebekhulile balahlekelwa isisindo semisipha. Lokhu kunciphisa i-metabolism. Lesi ngesinye sezizathu zokukhuluphala.    

Kungani Kunzima Ukwehlisa Isisindo Ngesikhathi Sokunqamuka kokuya esikhathini?

Kunezici ezimbalwa ezenza kube nzima ukwehlisa isisindo ngalesi sikhathi:

• Ukushintsha kwama-hormone: Kokubili amazinga e-estrogen aphezulu naphansi kakhulu adala ukugcinwa kwamafutha.

• Ukuncipha kwemisipha: Kwenzeka ngenxa yokulahlekelwa okuhlobene neminyaka yesisindo semisipha, izinguquko ze-hormonal kanye nokuncipha kokusebenza komzimba.

• Ukulala okunganele: Izinkinga zokulala zenzeka ngesikhathi sokunqamuka kokuya esikhathini. Ukuqwasha isikhathi eside kungase kwenzeke. Ngeshwa, ukuqwasha kuyimbangela ebaluleke kakhulu yokuzuza isisindo. 

• Ukwanda kokumelana ne-insulin: Njengoba abesifazane bekhula, bavame ukumelana ne-insulin. Lokhu kwenza kube nzima ukwehlisa isisindo. Ize ibangele ukukhuluphala ngesikhathi esifushane.

Ngaphezu kwalokho, amafutha agcinwe emzimbeni ngesikhathi sokunqamuka kokuya esikhathini avela ezinqulwini nasesiswini. Lokhu kwandisa ingozi ye-metabolic syndrome, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo. Ngakho-ke, ukuzuza kwesisindo kufanele kugcinwe ngaphansi kokulawula ngalesi sikhathi.

Indlela Yokunciphisa Isisindo Lapho Unqamuka?

Ngokushesha nje lapho uqala ukuya esikhathini, awuqali ukukhuluphala. Ukukhula kwesisindo kwenzeka ngesizathu esithile. Ngeshwa, ayikho indlela ethile yokugwema le nqubo yemvelo. Kodwa ungakwazi ukunciphisa imiphumela yokunqamuka kokuya esikhathini ngokulandela indlela yokuphila enempilo futhi ngaphansi kokuqondisa kukadokotela wakho. Ngenxa yalokhu, kufanele udle ama-calories amancane, uvivinye umzimba futhi uvimbele ukumoshakala kwemisipha. Nazi izinto okufanele uzicabangele ukuze ulahlekelwe isisindo ngesikhathi sokuya esikhathini…

• Yenza ukuzivocavoca kwe-aerobic

Kunconywa ukuthi wenze okungenani amahora angu-2 nesigamu wokuzivocavoca kwe-aerobic ngesonto ukuze ulahlekelwe isisindo futhi ugcine isisindo sakho. Ungazama izindlela ezahlukahlukene zalokhu. Isibonelo, ungakwazi ukuzivocavoca ngamavidiyo, uhambe nsuku zonke. Zitholele umngani wokujima. Lokhu kuzokugqugquzela.

• Ukushintsha kokudla okunomsoco

Ngokwezifundo ezihlukahlukene, lapho ufinyelela iminyaka yobudala engama-50, umzimba uzodinga ama-calories angu-200 ambalwa ngosuku. Ngakho-ke, kubalulekile ukugwema ukudla okunikeza ama-kilojoule engeziwe, njengeziphuzo ezinoshukela, ukudla okunoshukela nokudla okunamafutha.

• ukuzivocavoca ukwakha imisipha

Ukulahlekelwa isisindo semisipha kuyinkinga enkulu ebhekene nabantu abadala asebekhulile. Lokhu kungancishiswa ngokwenza izivivinyo zokuqinisa. Ukwengeza, kuzokusiza ukuthi uphinde uthole imisipha elahlekile ngenxa yokungasebenzi. Ukuqeqeshwa kokumelana nakho kusiza ukuvimbela i-osteoporosis.

Khomba izingalo, imilenze, i-glutes, ne-abs, phakathi kwamanye amaqembu emisipha. Qaphela ukuthi ungayidlulisi ukuze ugweme ukulimala.

• Qaphela utshwala!

Nciphisa ukuphuza utshwala njengoba kuzokubangela ukuthi udle ama-calories engeziwe. Eqinisweni, hlala kude ngokuphelele nombono wokulawula impilo nesisindo.

• Gcina amaphethini okulala

Ukulala okwanele kanye nekhwalithi kubaluleke kakhulu ukuze ube nesisindo esinempilo. Kubantu abalala kancane kakhulu, "i-hormone yendlala" ghrelinEmazingeni akhuphukayo, i-"satiety hormone" i-leptinemazingeni ehla. Lokhu kwandisa amathuba okuzuza isisindo.

Ngeshwa, abesifazane abaningi phakathi nalesi sikhathi babhekana nokuphazamiseka kokulala ngenxa yokushisa okushisayo, ukujuluka ebusuku, ukucindezeleka neminye imiphumela engokomzimba yokuntuleka kwe-estrogen. Zama ukuqeda inkinga yokulala ngokusebenzisa izindlela zemvelo ngangokunokwenzeka.

• ukunciphisa ukucindezeleka

UkucindezelekaUkunciphisa kubalulekile ngesikhathi soguquko lokuya esikhathini. Ngaphezu kokwandisa ingozi yesifo senhliziyo, ukucindezeleka kuholela emazingeni aphezulu e-cortisol ahambisana nokwanda kwamafutha okukhipha isisu. Izindlela ezahlukahlukene, njengokuzijwayeza i-yoga, zisiza ekudambiseni ukucindezeleka.

Akubona bonke abantu besifazane abakhuluphala ngesikhathi sokuya esikhathini. Nokho, kuyoba usizo ukugcina isisindo ngaphansi kokulawula phakathi nalesi sikhathi. Qala ukushintsha indlela yakho yokuphila ngaphambi kokufika esikhathini futhi ukwenze umkhuba. Uzobona umehluko kuwena njengoba uqala ukunyakaza kakhulu futhi udle ukudla okunempilo.

Ukufingqa;

Ukunqamuka kokuya esikhathini akusona isifo. Kuyingxenye yemvelo yokuphila. Lesi yisikhathi esizoba inselele ngokomzimba nangokomzwelo. Nakuba izimpawu zokunqamuka kokuya esikhathini zenzeka ngendlela ephoqa wonke umuntu, lezi zimpawu zenziwa ngokudla okunempilo nokuzivocavoca njalo. Ngokudla okunempilo nokuzivocavoca okuvamile, inkinga yokuzuza isisindo engase ivele phakathi nalesi sikhathi nayo izoshabalala.

Izithenjwa: 1, 2, 3