Ngaba ndinokulenza ixesha lam liphele ngokukhawuleza?

Umxholo

• Lide kangakanani ixesha eliqhelekileyo?
  
• 1.Thatha ulawulo lokuzalwa kwehomoni
• 2. Ukwabelana ngesondo
• 3. Zilolonge rhoqo
• 4. Gcina ubunzima obuphilileyo
• 5. Fumana izondlo ezifanelekileyo
• 6. Zama amayeza e-herbal angqiniweyo
• 7. Hlala unkcenkceshelwe
• Umgca wezantsi

Ushwankathelo

Kuza kwenzeka ngamanye amaxesha: Iholide, usuku elunxwemeni, okanye isiganeko esikhethekileyo siya kungqinelana nexesha lakho. Endaweni yokuyeka oku kulahle izicwangciso zakho, kunokwenzeka ukuba uphelise inkqubo yokuya exesheni ngokukhawuleza kwaye unciphise inani leentsuku kumjikelo wakho.

Kukho iindlela ezimbalwa onokuzama ngazo ukuphelisa ixesha lakho ngokukhawuleza. Ezinye zazo zikhuselekile ukuba zenziwe ngenyanga, kodwa ezinye zifuna ukumodareyitha okanye ukuvunywa ngugqirha.

Lide kangakanani ixesha eliqhelekileyo?

1. Ubude bexesha lokuya exesheni buyahluka kumfazi ukuya emfazini kwaye ichaphazeleka kwizinto ezininzi, kubandakanya uxinzelelo, isalathiso sobunzima bomzimba, kunye neehomoni. Ixesha eliqhelekileyo linokuhlala ukusuka kwiintsuku ezimbini ukuya kwezisixhenxe, nangona abanye abantu basetyhini benamaxesha amade. Abasetyhini abaninzi banamava okunciphisa okufutshane kumjikelo wabo njengoko bekhula. Ukuba abasetyhini bakwiarhente yokuthintela ukukhulelwa yomlomo (ipilisi) amaxesha abo ahlala efutshane kwaye ekhaphukhaphu.

1.Thatha ulawulo lokuzalwa kwehomoni

Iipilisi zokulawulwa kokuzalwa ngomlomo kunye neenaliti zolawulo lokuzalwa zingasetyenziselwa ukulawula umjikelo wakho. Ulawulo lokuzalwa lweHormonal lunokunciphisa ukucofa kunye nokunciphisa inani leentsuku oya exesheni ngenyanga nganye. Ukuba uqala ngolawulo lokuzalwa kwehomoni, kungathatha iinyanga ezininzi ngaphambi kokuba amaxesha akho abe mfutshane.

Ezinye iintlobo zokukhulelwa kwehomoni zinokunciphisa inani lemijikelezo yokuya esikhathini onayo unyaka nonyaka. Umzekelo, ukuba ufumana iDepo-Provera, ungayeka ukuba namaxesha emva konyaka wokuqala wenaliti.

Iipilisi zolawulo lokuzalwa kunye neefoto ziyafumaneka ngommiselo kuphela. Wena kunye nogqirha wakho unokugqiba ukuba loluphi uhlobo olulungele wena, ngokusekwe kwindlela yakho yokuphila kunye neemfuno zonyango.

2. Ukwabelana ngesondo

Ukuba ne-orgasm, nokuba kungokwabelana ngesondo okanye ukuphulula amalungu esini, kunokunciphisa ukucofa kunye nokuhamba kokuya esikhathini. Kungenxa yokuba ii-orgasms zivelisa ukucaphuka kwemisipha yesibeleko, enceda ukuhambisa igazi lokuya exesheni kwisibeleko.

Oku kuncipha kunceda isibeleko ukuphalaza igazi ngokukhawuleza.

3. Zilolonge rhoqo

Ukugcina umthambo we-cardiovascular routine akukhuthazi kuphela impilo yonke, kodwa kunceda nokunciphisa ukuhamba kwakho. Inokunciphisa inani leentsuku onazo ngalo ixesha lakho. Kwaye, ukusebenzisa umzimba kunokunciphisa ukugcinwa kwamanzi, okunokunciphisa ukubola kunye nokunciphisa iicramps.

Thetha nogqirha wakho ngesona sicwangciso silungileyo sokwenza umthambo. Ukuzivocavoca umzimba kunokunciphisa amanqatha amaninzi omzimba, anokunciphisa isalathiso somzimba wakho (BMI) kuluhlu olungenampilo.

Oku kunokuchaphazela impilo yakho yehomoni kwaye kukwenze uyeke ukuya exesheni, okunempembelelo embi kwimpilo yakho yokuzala.

4. Gcina ubunzima obuphilileyo

Ukutshintsha kobunzima kunokuchaphazela amaxesha akho ngokuzenza zingahambelani, njengemeko yokulahleka kwamaxesha kunye namafutha omzimba asezantsi. Kwicala eliphambeneyo le-spectrum, kunokwenzeka ukuba ube nokuhamba okunzima xa utyebile, okanye ukuba unengxaki yokugcina i-BMI yakho.

Ngapha koko, abafazi abatyebe kakhulu basemngciphekweni owandayo wokuba nexesha elinzima. Abanye abantu basetyhini banokufumana iimpawu ezinzima, ezibuhlungu iiveki ngexesha. Oku kubangelwa kukwanda kwemveliso ye-estrogen evela kwiiseli ezinamafutha, ezinokwenza imijikelezo ibenzima kwaye inde.

Ukuba uye wafumana amaxesha anzima, unokufuna ukuthetha nogqirha wakho malunga nokuvavanywa kwehomoni. Banokukunceda bakunike iingcebiso zokunciphisa umzimba ngokukhuselekileyo kwaye ngokuthe ngcembe, ukuba uyafuna.

Ngelixa oku kunganikezeli ngesisombululo sexesha elifutshane lokuphelisa ixesha lakho ngokukhawuleza ngoku, Ukuthatha amanyathelo okulawula ubunzima bakho kuya kuhlawula imijikelezo yokuya esikhathini.

5. Fumana izondlo ezifanelekileyo

Ezinye ii-micronutrients, ezinjengeevithamini ze-B, zibalulekile kwimpilo yakho iyonke. Izakha mzimba ezithile zinokude zinciphise amaxesha akho ngelixa zinciphisa iimpawu ze-PMS.

I-Vitamin B6 yenye yezondlo ezinokuchaphazela amaxesha akho. Ifunyanwa ngokwendalo kukutya okufana namaqanda, intlanzi, kunye neenkukhu. Vitamin. Oku kunokunceda ekuphuculeni ukusebenza kwedlala lokulungisa ihormone yokuya exesheni.

ifumanise ukuba i-zinc, iminerali ebalulekileyo, ibiluncedo ekunciphiseni ixesha lokuqaqanjelwa ziinhlungu (dysmenorrhea). Kucingelwa ukuba i-zinc ineziphumo ezifanayo njengezidakamizwa ezingezizo ezokulwa nokudumba (i-NSAIDs), ezinje nge-ibuprofen.

Abathathi-nxaxheba abafundayo baxela ukukhululeka kwiincampu xa bethatha i-30 mg doses ye-zinc ukuya kathathu ngemini. Unokuqinisekisa ukuba ufumana ukutya okwaneleyo okunezinc ekutyeni kwakho, njengenyama, iimbotyi, kunye nobisi.

I-Magnesium yenye yezimbiwa enokuthi incede ekunciphiseni ixesha elide, elibuhlungu ngenxa yeempembelelo ezichasayo. ifumanise ukuba indibaniselwano yemagniziyam kunye nevithamini B6 yayiluncedo ekunciphiseni iimpawu ze-PMS.

Thetha nogqirha wakho ngaphambi kokuba uthathe naziphi na izongezo zokunyanga amaxesha akho. Okwangoku, qiniseka ukuba ufumana i-magnesium eyaneleyo ekudleni kwakho ngokusebenzisa amantongomane, imbewu, imifuno kunye nentlanzi.

6. Zama amayeza e-herbal angqiniweyo

Amayeza athile e-herbal anokunceda ekunciphiseni ukuya exesheni okude nokubuhlungu. Uphando oluthe kratya luyafuneka ukuxhasa amayeza esintu, kodwa kufanelekile ukuba uthethe nogqirha wakho malunga. Ezinye zezona zityalo zithembisayo zokuya esikhathini zibandakanya:

• , eneempawu zokuthomalalisa iintlungu kunye nokuthintela ukudumba ezinokunciphisa iimpawu ze-PMS kunye nokunciphisa ubude bokuhamba kwegazi ngexesha lakho
• ijinja, enokunceda ukunciphisa ukopha kakhulu
• Isiraphu yesiqhamo se-myrtle ukunciphisa ukuya exesheni okunzima
• I-raspberry leaf, eneempawu zokuphumla kwezihlunu ezinokuthi zinciphise ukubetha kwesibeleko

7. Hlala unkcenkceshelwe

Xa kuziwa ekunciphiseni iimpawu zakho zokuya esikhathini, ukuhlala u-hydrated kubalulekile.

Ukuba ukungenisa kwakho amanzi kungaphantsi kweeklasi ezisibhozo ngosuku, zinike amandla ngexesha lakho-oku kuya kukunceda ufumane amahlaba amancinci kunye neentlungu zangasemva. Inokukunceda ukuhambisa umjikelo wakho ngokukhawuleza, kananjalo. Amanzi okusela anceda ukukhusela igazi ekuxineni.

Umgca wezantsi

Ukuphelisa ixesha lakho ngokukhawuleza ngamanye amaxesha ayisiyonto inkulu, ukuba uyenza ngokukhuselekileyo. Ukuba ufuna ukucheba iintsuku ezimbalwa ixesha lakho kuba kubonakala ngathi lide kunokuba ucinga ukuba kufanelekile inyanga nenyanga, jonga ugqirha wakho.

Ukuba amaxesha akho ahlala ngaphezulu kweveki, anzima kakhulu, okanye abangela inkampu ebuhlungu, kuya kufuneka uthethe nogqirha wakho. Oku kunokuba ziimpawu zempilo engaphantsi.

Ugqirha wakho uza kusebenza nawe ukumisela ukuba yintoni ebangela ezi mpawu kunye nendlela yokuqhubela phambili.