Iingxaki zokuyeka ukuya exesheni: Ukujongana neMiba eQhelekileyo ngokuNgqongileyo
Ukuyeka ukuya exesheni lelinye lawona manqanaba acela umngeni kubomi bomntu obhinqileyo, eliqala xa kungekho nakuphi na ukuya exesheni kangangeenyanga ezilishumi elinesibini ezipheleleyo. Ukuphela komjikelo wakho wokuya exesheni kuphawula ukuqala kokuyeka ukuya exesheni. Ixesha lokuyeka ukuya exesheni liphakathi kwama-45 nama-55 eminyaka. Kodwa, ngokomndilili uninzi lwabasetyhini e-United States baba nokuyeka ukuya exesheni xa bemalunga nama-51 eminyaka ubudala.
Iimpawu ziqala ukubonakala kwangethuba, elilinqanaba lokunqanda ukunqanda ukunqanda, elivela kakhulu xa abasetyhini beneminyaka engama-40-44 ubudala.
Eyona micelimngeni yokuyeka ukuya exesheni kukulawula iimpawu ezichaphazela imizimba yethu kunye neengqondo zethu ngokupheleleyo.
Zeziphi iimpawu eziqhelekileyo abasetyhini abadlulayo ngexesha lokuyeka ukuya exesheni?
Esona sizathu siphambili sokuba abasetyhini bajongane neempawu ezininzi zokuyeka ukuya exesheni kungenxa yamanqanaba asezantsi e-estrogen. I-Estrogens ayifaki nje igalelo ekuveliseni kodwa ineminye imisebenzi emininzi ngokunjalo. Inempembelelo enkulu kwezinye iinkqubo kunye ne-cardiovascular system, inkqubo ye-nervous, i-skeletal system, njalo njalo.
Yiyo loo nto xa ii-ovari zikhupha isixa esincinci samaqanda kwaye zivelise amanqanaba aphantsi e-estrogen kwisigaba se-perimenopause, zonke ezinye iinkqubo ziyachaphazeleka [2]. Ukufumana iinkcukacha ezicacileyo malunga neempawu zokuyeka ukuya exesheni, Ukuyeka ukuya exesheni iya kukunceda ngcono.
Iilayiti ezishushu
Ukuvutha kobushushu zezona zixhaphakileyo kuzo zonke iimpawu zokuyeka ukuya exesheni. Malunga ne-75% yabasetyhini bafumana ubushushu kwisigaba sotshintsho, ngexesha lokuyeka ukuya exesheni, nasemva kokuyeka ukuya exesheni. Ngexesha lokutshisa okutshisa, abafazi baya kufumana ukufudumala ngokukhawuleza entanyeni, esifubeni nasebusweni. Ubushushu busenokude buphelele ekubileleni. Isiqendu ngasinye sithatha umzuzu omnye okanye emibini. Nangona ngamanye amaxesha inokongeza ukuya kwimizuzu emihlanu ngokunjalo.
Ukubila ebusuku
Ukubila ebusuku kukwandiswa kobushushu. Ukufudumeza okugqithisileyo kubangela ukuba umzimba ubile kangangokuba ibhedi yakho kunye neempahla zasebusuku zinokumanzisa. Ngaphezu koko, xa ukuvutha okutshisa kusenzeka ebusuku, kubhekiselwa kuko njengokubila ebusuku.
Ubufazi bomile
I-Estrogen idlala indima ebalulekileyo ekwenzeni ilungu lobufazi elastiki, libe ne-lubricant, kwaye lingqindilili ngokunjalo. Ke, xa kuncitshiswa amanqanaba e-estrogen, iindonga zelungu lobufazi ziba bhityile. Basenokude badumbe kwaye bome ngokunjalo. Oku kubangela ukurhawuzelelwa kunye nokucaphuka, kuyenza yome.
Ukutyeba kwakho
Ukuguquguquka kumanqanaba e-estrogen kukhokelela ekongezweni kweekhalori ezongezelelweyo, ubukhulu becala malunga nesisu sakho, sisenza siqhume. Ukuphila ngendlela engafanelekanga kunokwenza izinto zibe mbi ngakumbi. Inokukubeka emngciphekweni wesifo seswekile, isifo sentliziyo, kunye nezinye iingxaki zempilo ngokunjalo.
Ukugcwala Kwebele
Ii-Estrogens zinoxanduva lokumanzisa kunye nokunwebeka kwamabele. Ukudibanisa kumanqanaba abo kubangela ukuba amadlala e-mammary ayancipha. Akumangalisi ukuba amabele aphulukane nokuqina kunye nokumila kwawo, efumana ukubonakala okuxekethile.
Ulusu olomileyo
I-Sebum idlala indima ebalulekileyo ekuthambiseni ulusu, ikhusela ukufuma [9]. I-Collagen, kwelinye icala, inceda ukugcina ulusu lusempilweni kwaye lutyebile, luthintela ukuba lungahexi [10]. I-Estrogen idlala indima ebalulekileyo ekugcineni ukuveliswa kwe-sebum kunye nomxholo we-collagen.
Xa kukho ukuhla kumanqanaba e-estrogen, ukuveliswa kwe-sebum kuyacotha, kwaye kukho ilahleko ye-collagen ngokunjalo. Zonke ezi zinto zenza ulusu lube luhlaza, lurhawuzelelwe kwaye lome. Ulusu luphulukana nokunwebeka kwalo ngokunjalo, lusenza inkangeleko eshwabeneyo.
Izinwele ezibhityileyo
Amanqanaba e-estrogen aphantsi akhokelela ekunciphiseni kwiifollicle zeenwele, okwenza iinwele zibonakale zincinci kwaye zilungile. Abasetyhini abaphulukana neenwele ngexesha lokuyeka ukuya exesheni baya kuba neenwele zokuwa ngesantya esikhawulezayo. Ngelixa iinwele zabo ziya kukhula ngesantya esiphantsi.
Inkungu yoBuchopho kunye neengxaki zokuMamela
Yimeko apho umntu elahlekelwa kukugxila kunye nokugxila, ukuphazamiseka lula. Amanqanaba e-estrogen aphantsi kufuneka abe noxanduva kakhulu kule meko. I-2/3rds yabemi babasetyhini bafumana iingxaki zokuxinana ngexesha lokuyeka ukuya exesheni.
Ujongana Njani NeeNgxaki Zokuyeka ukuya exesheni?
Xa ubomi buphose umngeni kuwe ngegama lokuyeka ukuya exesheni, kufuneka ulwe ngenkalipho kunokuba uzithobe kuwo. Nanga amanye amacebiso:
IiFlash Flash kunye nokubila ebusuku
Ukunciphisa imizekelo yokutshisa kunye nokubila ebusuku, nantsi yonke into onokuyenza:
- Gcina ijagi yamanzi apholileyo ecaleni kwebhedi yakho. Sela ngokurhabula xa uziva ukuba uza kuba nesiqendu sobushushu.
- Nxiba iimpahla eziphefumlayo nezingakhululekiyo ngexesha lokulala. Ukuba igumbi lakho liyabanda, unokucinga ngokunxiba ngokweeleya.
- Ukutya okuneziqholo, imidiza, utywala, kunye necaffeine zonke zingunobangela wobushushu. Ziphepheni. Endaweni yoko, qiniseka ukuba ukutya kwakho kuneziqhamo ezininzi ezisempilweni kunye nemifuno.
Ubufazi bomile
Ukoma kwelungu lobufazi kuza kwindlela yobomi bakho bokwabelana ngesondo kwaye kukwenza uzive ungakhululekanga kakhulu. Nantsi into onokuyenza:
- Izinto zokuthambisa kwilungu lobufazi, xa zifakwa ngaphakathi kwilungu lobufazi rhoqo, ziya kunceda ukugcina ucweyo lwelungu lobufazi lusempilweni.
- Ukusebenzisa i-lubricant ngaphambi kokulala ngesondo kunceda ukunciphisa ukungonwabi onokuthi ube nakho ngexesha lokwabelana ngesondo, ngakumbi ukuba unokoma kwelungu lobufazi.
Ulusu olomileyo
Xa ulusu lome kakhulu kwaye lurhawuzelelwa, nantsi into onokuyenza ukuyigcina ifumile.
- Shiya isepha, njengoko oko kwenza ulusu lome kakhulu. Endaweni yoko, hlamba umzimba wakho ngesicoci esithambileyo.
- Fumisa ulusu lwakho kakuhle emva kokuhlamba kunye nangamanye amaxesha emini, ngakumbi ukuba ulusu lwakho lubonakala lomile.
- Yitya okunempilo kwaye uzigcine umanzi.
- Ukuba akukho nalinye lamayeza asebenzayo, unokuqhagamshelana nogqirha wesikhumba onokucebisa ii-antihistamines kunye ne-anti-itch creams.
Izinwele ezibhityileyo
Ukuba ufumana iinwele zakho zikhula zincinci kakhulu kangangokuba isikhumba sakho sentloko sibonakala, nazi iingcebiso ezimbalwa eziluncedo:
- Gcina ukutya okusempilweni kweziqhamo, ukutya okuziinkozo kunye nemifuno. Kwakhona, sela iti eluhlaza, kwaye uthathe i-folic acid kunye ne-vitamin B6 izongezo zokubuyisela ukukhula kweenwele.
- Hlala kude ne-iron ezilungelelanisiweyo kunye nezomisi zeenwele ukukhusela ukuphuka kweenwele.
Inkungu yobuchopho
Ukuba ukukhumbula izinto kuba ngumsebenzi onzima, eneneni, nantsi into onokuyenza ukwenza izinto zibe ngcono.
- Yandisa amandla akho okucinga ngokuzibandakanya kwimisebenzi emitsha nemiceli mngeni. Inokubandakanya nantoni na efana nokusombulula ityhubhu yephazili, ukudlala ichess, njalo njalo.
- Yongeza iziqhamo kunye nemifuno kwisidlo sakho ukomeleza impilo yengqondo yakho.
Ukufumana ubunzima
Ukugcina ubunzima bakho bulawula, obukhula kakhulu ngexesha lokuyeka ukuya exesheni, nantsi into omawuyizame:
- Zibandakanye kwimithambo yomzimba. Oku kufuneka kuquke uqeqesho lwamandla kunye ne-aerobic exercise.
- Kufuneka unciphise i-calorie yakho yokutya kwaye ugxininise ekutyeni okulawula ubunzima bakho. Fumana izinto ezithatha indawo ezisempilweni.
isiphelo
Uninzi lweempawu zokuyeka ukuya exesheni, ngokomyinge, lunokuhlala malunga neminyaka emine. Kodwa, abanye abafazi banokuyifumana ixesha elide. Okuninzi kuxhomekeke kwindlela yakho yokuphila kunye nokuphila kakuhle. Xa utya ukutya okunempilo kwaye unesimo esihle sengqondo, uya kuziva ungcono kakhulu.