Buza nayiphi na ibhinqa ukuba yintoni enye into ephazamisayo yokunyuka kwesisu kwaye inzuzo yesisindo iya kuba yindawo ephakamileyo kwoluhlu. Ukunquma kwesikhashana kuhambelana nolunye udidi lweenguqulelo ze-hormone olulodwa kuphela lezinto ezibangela ukufumana ubunzima ngexesha loguquko lobomi. Ezinye izinto ezenza kube nzima ukulahlekelwa ubunzima obunenkani ziquka ukulahleka kobunzima besisu, i-genetics, kunye nendlela yokuphila (uxinzelelo, ukutya, njl).
Kulo lonke ubomi bethu, isrogen ngumhlobo wethu. Igcina umzimba wethu uvuyo kodwa xa ukuguga okuqhelekileyo kunye nokuphuma kwimihla, kuya kumanqanaba e-estrogen aqala ukuhla, okubangela ukuhlaselwa kwemiba yabasetyhini kubandakanywa ukuzuza ubunzima kunye nokulahleka kwemisipha. Ubunzima be-muscle kubalulekile ukuba abesetyhini batye iikhalori kwaye banyuse i-metabolism, nangona ama-estrogen amanqanaba ehla, i-metabolism iya kugqiba. Abafazi be-Menopausal bavame ukunyuka kwinqanaba le-middle-section, elinokuba nemiphumo emibi yempilo kubandakanyeka ingozi yokuphuhliswa kwesifo senhliziyo, ukuhlaselwa yintliziyo, isifo, isifo sikashukela, kunye neentlobo ezahlukeneyo zomhlaza, kuquka nomhlaza we-colorectal kunye nebele.
Iingcebiso
Isisindo sinokulawulwa ngethuba lokuqeda umva ngokuqesha amanye amaqhinga alula kuquka:
- Ukongeza intshukumo yakho : Qinisekisa ukufaka umsebenzi we-aerobic kwisenzo sakho somsebenzi okungenani imizuzu engama-75-150 ngeveki ngokuxhomekeke kumandla, okanye ngaphezulu xa kunokwenzeka. Uqeqesho lwamandla luya kwandisa ubukhulu bemisipha ekhokelela kwisilinganiselo esisebenzayo sokusebenza. Ukuba ulwahlula ngeli xesha, liqingatha yeeyure iintsuku ezintlanu ngeveki.
- Ukwenza ukhetho olungcono lokutya: Ukutya iikhalori ezimbalwa, ukongeza izityalo, imifuno, i-grains epheleleyo kunye neeprotheni ezinomzimba ziya kunceda umzimba wakho uphephe ngendlela ephilileyo. Ukutya ukutya ngesalathisi esincinane se-glycemic kungasinceda ukunciphisa umphumo kwizinga lakho leswekile. Ezi zinokubonakala ngathi zinamanyathelo amancinci kodwa ukuba zenziwa imihla ngemihla zingenza umehluko omkhulu.
- Ukufumana inkxaso : Ukufumana uxhaswa kubahlobo bakho nabathandekayo kuya kukugcina endleleni efanelekileyo. Ukuba inkxaso yakho ivela kubahlobo abazama ukugcina ubunzima babo kunokunceda kakhulu.
Iinzuzo zokuzivocavoca
Izibonelelo zokuzivocavoca zininzi kwaye zingancedisi nje ukulawula ubunzima kodwa zinciphise umngcipheko wokuphucula izifo eziziintloko ngenxa yokukhuluphala. Idatha kaZwelonke yezeMpilo (NIH) ibonakalise ukuba abo basebenzisa imizuzu eyi-10 + ngosuku ngamanqindi amancinane. Kwaye sincinci, sithetha ii-intshi ezingama-6 ezincinci kunezinye ezingafaniyo,
Ukongeza kwimivuzo yokulahlekelwa kwesisindo, umzimba unokunciphisa umngcipheko we-osteoporosis, izifo zentliziyo, kunye nesifo se-metabolic syndrome, ukuqinisa amanyathelo kunye nezihlunu, ukugcina impilo yezilwanyana, ukuncedwa ekunciphiseni ukudakumba nokuxhalabisa nokuphucula impilo yakho yonke! Ukuzivocavoca kuye kwaboniswa ukunciphisa umngcipheko wesifo somhlaza.
Okukwintsusa
Ukuqeda i-Menopause akumele kube yiphelo kwendlela yokujonga kakuhle, ukuziva kakuhle nokugcina impilo enhle. Ngexesha elithile lexesha lesiguqulelo ebomini bethu, ngamanye amaxesha abafazi badibanisa izinto, zama izinto ezintsha kunye nokugcina ukuvumelana. Ingaba yinkqubo ephazamisayo kodwa ngoncedo lwenkcazo yakho yezempilo, iingcali zengqondo kunye nemfundo ye-intanethi, ukuphuma kwindoda akumele kube yinkqubo yokuphila enjalo.
Njengoko nayiphi na inkqubo yezempilo, thetha kunye nabanikezeli benonophelo bezempilo ukuze ubone ukuba yeyiphi inkqubo esebenzayo ngokukodwa. Akukho ndlela ifanelwe ngayo-yonke indlela yokugcina impilo yakho. Kwaye ukudala imikhuba enempilo equka ukulawula ubunzima bakho akuyikukwenza ukuba uzive ungcono kwaye unciphise umngcipheko weengxaki ezithile zezempilo, kuya kukukunceda ukuba uzive kakuhle ngawe xa uhamba, ukuya ngaphaya kwexesha lokuyeka.