Konke malunga nokuyeka ukuya exesheni

Umxholo

• Kwenzeka ntoni xa uyeka ukuya exesheni
• Iimpawu zokuyeka ukuya exesheni
• Unyango lokuyeka ukuya exesheni
• Unyango lwendalo lokuyeka ukuya exesheni
• Unyango lokuyeka ukuya exesheni
• Ukutya ekuyekeni
• Ungathintela njani kwaye unyange ulusu olomileyo lwe-menopausal
• Ukuzilolonga exesheni

Ukuyeka ukuya exesheni kubonakala ngokuphela kokuya exesheni, xa uneminyaka engama-45 ubudala, kwaye kuphawulwa iimpawu ezinjengokubengezela okushushu okuvela ngesiquphe kunye nemvakalelo yokubanda okulandelayo kwangoko.

Unyango lokuyeka ukuya exesheni lunokwenziwa ngokufakwa esikhundleni sehomoni phantsi kwengcebiso kagqirha kodwa kungenziwa ngokwendalo ngokusetyenziswa kwamayeza esintu.

Kwenzeka ntoni xa uyeka ukuya exesheni

Okwenzekayo xa uyeka ukuya exesheni kukuba umzimba uyeke ukuvelisa iihomoni ze-estrogen kunye neprogesterone, kwaye oku kunokubangela iimpawu ezinjengokungabikho exesheni, ukukhanya okutshisayo kunye nokucaphuka kodwa ayingabo bonke abantu basetyhini abazibonayo ezi mpawu, kuba ukuya exesheni kungadlula phantse kungabonwa kufunyaniswa kuphela ugqirha kuvavanyo lwegazi olukhangela umba wehomoni.

Iimpawu zokuyeka ukuya exesheni zinokubonakala zisusela kwiminyaka engama-35 kwaye zidla ngokuqina ukusuka kuloo minyaka. Iminyaka yokuyeka ukuya exesheni yahluka phakathi kweminyaka engama-40 ukuya kwengama-52. Xa isenzeka ngaphambi kobudala beminyaka engama-40 ibizwa ngokunqamla ukuya exesheni kwaye xa isenzeka emva kweminyaka engama-52, ukuya exesheni kade.

Olunye utshintsho olwenzekayo ngexesha lokuya exesheni zezi:

• Ingqondo: ukutshintsha kwemood kunye nenkumbulo, ukuba nochuku, uxinzelelo, uxinzelelo, intloko ebuhlungu kunye ne-migraine;
• Ulusuukwanda kobuntununtunu kubushushu, ukuba bomvu, amabala kunye nolusu olomileyo;
• Amabeleukwanda kobuntununtunu besifuba kunye namaqhuma;
• AmalunguUkuncipha kokuhamba ngokudibeneyo, ukuqina;
• Inkqubo yokwetyisaUtyekelo lokuqhinwa;
• Imisipha: ukudinwa, umqolo obuhlungu, ukunciphisa amandla emisipha;
• AmathamboUkuphulukana noxinano lwethambo;
• Inkqubo yomchamo: ukoma kwilungu lobufazi, ukunciphisa izihlunu ezixhasa i-rectum, isibeleko kunye nesinyi, utyekelo lokuphuhlisa ukusuleleka komchamo kunye nelungu lobufazi;
• Ulwelo lomzimba: ukugcinwa kwamanzi kunye nokunyusa uxinzelelo lwegazi.

Yintoni enokwenziwa ukunciphisa ukungonwabi xa uyeka ukuya exesheni kukwenza i-hormone endaweni yokhokelo lonyango, kodwa ukuphucula umgangatho wobomi owasetyhini angalandela izikhokelo ezinje ngokutya ngendlela efanelekileyo, ukuzilolonga rhoqo nokukhathalela inkangeleko yakhe.

Iimpawu zokuyeka ukuya exesheni

Ukuba ucinga ukuba ungasexesheni thatha uvavanyo lwethu lwe-Intanethi kwaye ufumane ngoku.

Iimpawu zokuyeka ukuya exesheni zihlala zibandakanya:

• Ukuya exesheni ngokungaqhelekanga, de kube umfazi lowo eneenyanga ezili-12 engayi exesheni;
• Ukungabikho exesheni;
• Amaza obushushu avela ngesiquphe, nokuba umfazi ukwindawo ene-air-conditioned;
• Ukubila okubandayo okwenzeka kanye emva kwalo mshushu wobushushu;
• Ukoma kwilungu lobufazi okwenza ukuba kube nzima ukunxibelelana;
• Ukutshintsha ngesiquphe kwemood;
• Ixhala kunye novalo ngaphandle kwesizathu esibonakalayo;
• Ukuphuthelwa okanye ubunzima bokulala
• Ukwanda kobunzima kunye nokulula ekufumaneni amafutha kwisisu;
• IOsteoporosis;
• Uxinzelelo;
• Ukulingwa kwemvakalelo okanye ukulahleka kwemvakalelo kulo naliphi na ilungu lomzimba;
• Ubuhlungu bemisipha;
• Intloko rhoqo;
• Ukubetha kwentliziyo;
• Iyakhala ezindlebeni.

Ukuchongwa kokuyeka ukuya exesheni kusekwe kwiimpawu zokuba loo mfazi uxele kugqirha, kodwa kwimeko yokuthandabuza, ukwehla kwehomoni kunokuqinisekiswa ngovavanyo lwegazi. Ubungqongqo beempawu bungavavanywa yile theyibhile ingezantsi:

Ngokweli tafile, ukuya exesheni kunokuhlelwa:

• Ukuyeka ukuya exesheni okuthobekileyo: ukuba la maxabiso afikelela kwi-19;
• Ukuyeka ukuya exesheni okuphakathi: ukuba isixa samaxabiso siphakathi kwama-20 nama-35
• Ukuyeka ukuya exesheni: ukuba la maxabiso angaphezulu kwama-35.

Kuxhomekeke kukungonwabi umntu wasetyhini anakho, anganakho ukufumana unyango ukunciphisa ezi mpawu, kodwa kukho abantu basetyhini abangonwabanga kwaye ngenxa yoko banokufikelela kweli nqanaba ngaphandle kwamayeza.

Ukongeza, nangona ukuyeka ukuya exesheni kuhlala kubonakala kwiminyaka engama-45, inokubonakala ngaphambi kweminyaka engama-40, eyaziwa ngokuba kukuyeka ukuya exesheni kwangoko, kwaye ineempawu ezifanayo. Jonga oonobangela kunye neempawu zokuyeka ukuya exesheni kwasekuqaleni ukuze uqonde ukuba yintoni ukuyeka ukuya exesheni kwangoko.

Unyango lokuyeka ukuya exesheni

Unyango lokuyeka ukuya exesheni lunokujoliswa ekupheliseni unobangela okanye iimpawu nje zokuyeka ukuya exesheni. Unyango olungena endaweni yeHormone luhlala luboniswa ngoogqirha kwaye lubandakanya ukuthatha iihomoni zokwenziwa kangangexesha elithile. Nangona kunjalo, ukubuyiselwa kwehomoni kuyangqinisiswa xa:

• umhlaza webele,
• i-thrombosis okanye iingxaki zokujikeleza kwegazi,
• imbali yesifo sentliziyo okanye ukubetha;
• izifo zesibindi ezinje ngesibindi cirrhosis, umzekelo.

Unyango lwendalo lokuyeka ukuya exesheni

Ezinye izikhokelo eziluncedo kunyango lwendalo lokuyeka ukuya exesheni zezi:

• Thatha izongezo zesoya, lecithin yesoya okanye isoflavone yesoyile ukulwa nokutsha;
• Hlamba, faka izihlahla zakho emanzini abalekayo abandayo okanye ube nesiselo esibandayo ukumelana namaza obushushu;
• Sebenzisa isityalo esingamayeza esibizwa ngokuba yiBlack Cohosh (URacemosa Cimicifuga) ukunciphisa ukoma kwilungu lobufazi, ukongeza ekusebenziseni ijeli yokuthambisa ngaphambi kwesondo ngalinye;
• Yidla iti yebherberry rhoqo ukulwa nosulelo lomchamo.

Ukusela ikomityi yekofu eyomeleleyo engenaswekile ukulwa iintloko nanini na xa kubonakala kuyindlela efanelekileyo yokuphepha ukuthatha amayeza.

Ukongeza kwezi ndlela, kukho ithuba lokuba abafazi balandele Unyango lwe-homeopathic ukuya exesheni ngokusetyenziswa kweLachesis muta, Sepia, Glonoinum, Amil nitrosum, sanguinary okanye Cimicifuga, phantsi kwesikhokelo sikagqirha we-homeopathic. Okanye ujonge unyango lwemifuno yokuyeka ukuya exesheni usebenzisa i-blackberry tincture isoy isoflavone okanye iSt Christopher's wort (iBlack Cohosh), phantsi kolwalathiso lukagqirha wamachiza.

Nceda ucebise ukuba nabani na othatha amayeza e-hormone amiselwe ngugqirha akufuneki awasebenzise la mayeza ngaxeshanye.

Unyango lokuyeka ukuya exesheni

Eminye imizekelo yamayeza okuyeka ukuya exesheni yile:

• Estradiol kunye neDidrogesterone - Femoston;
• I-estradiol valerate kunye ne-cyproterone acetate - Climene;
• Venlafaxine - Efexor;
• Gabapentin - Neurontin;
• Izinto zokuthomalalisa indalo ezinje ngeflowerflower, valerian kunye neSt.
• Brisdellee.

Ugqirha wamazinyo uya kuba nakho ukubonisa olona nyango lufanelekileyo kuxhomekeka kwiimpawu ezenziwa ngumfazi, kwaye ke unyango lokuyeka ukuya exesheni lungahluka kwelinye ibhinqa liye kwelinye.

Ukutya ekuyekeni

Ukutya ngexesha lokuyeka ukuya exesheni kunokunceda ekunciphiseni iimpawu zesi sigaba, ke kuyabonakaliswa:

• Yandisa ukusetyenziswa ukutya okune-calcium eninzi njengobisi kunye neemveliso zobisi, isardadi kunye nesoya ukunceda ukomeleza amathambo;
• Yandisa ukusetyenziswa ukutya okunotye i-vitamin E njengeoyile yentsholongwane yengqolowa kunye nemifuno eluhlaza;
• Nika ukhetho kwi: iziqhamo zesitrasi, iinkozo ezipheleleyo, iintlanzi. Ukuxhaswa kweflakisi kungabonakaliswa ukuphucula ukuhamba kwamathumbu kunye nokulawula i-cholesterol.
• Kuphephe: izitya ezinezipayisi, ukutya okuneasidi, ikofu kunye neziselo ezinxilisayo, ukutya okunomxholo ophezulu weswekile kunye namafutha, njengokutya okulungisiweyo, ukongeza kwinyama enamafutha kunye neemveliso zobisi.

Emva kokuqala kokuyeka ukuya exesheni, abantu basetyhini banotyekelo olukhulu lokufumana ubunzima ngenxa yokuba imetabolism iyacotha kwaye ukunqanda ukuzuza ubunzima, kubonisiwe ukunciphisa ukutya kwekhalori yemihla ngemihla, kunika ukuthanda ukusetyenziswa kokutya okulula. Ukutya kubalulekile ukulawula isifo seswekile xa uyeka ukuya exesheni, kuba kuba nzima ukulawula iswekile esegazini kweli nqanaba lobomi. Jonga ukuba wenzeni ukulawula isifo seswekile xa uyeka ukuya exesheni.

Jonga ividiyo nge-Nutritionist uTatiana Zanin ukufumanisa ukuba ungatya ntoni ukukhulula iimpawu kwaye uzive ungcono:

Ungathintela njani kwaye unyange ulusu olomileyo lwe-menopausal

Ezinye iingcebiso eziluncedo zokuthintela kunye nokunyanga ulusu olomileyo lwe-menopausal zezi:

• Ukuthambisa ulusu yonke imihla usebenzisa izithambiso zomzimba kunye neekhrim zobuso;
• Sebenzisa isepha yolwelo okanye isithambisi.
• Kuphephe ukubekwa elangeni, ngakumbi ngamaxesha ashushu emini;
• Sebenzisa i-sunscreen ngalo lonke ixesha uphuma endlwini;
• Sela malunga ne-2 yeelitha zamanzi ngosuku;
• Thatha isongezelelo se-vitamin E.

Ukuze umfazi afumane ukonwaba exesheni ukongeza kuthintelo lweempawu ezibangelwa kukuhla kwehomoni. Unokubhenela kunyango lobuhle njengokusetyenziswa kwe-botox, ukuxobuka kweekhemikhali, ukuphakanyiswa kobuso, unyango lwe-laser kwimithambo ye-varicose okanye i-liposuction, kuxhomekeke kwisidingo.

Ukuzilolonga exesheni

Ukuzilolonga rhoqo xa uyeka ukuya exesheni kunceda ukugcina ubunzima bakho buphantsi kolawulo kwaye komeleze amathambo akho. Eminye imizekelo yokuzivocavoca eboniswe kwesi sigaba yile: i-aqua aerobics, iyoga kunye neePilates njengoko zibangela ukubila kancinci kwaye zikhuthaza ukulawula ukuphefumla, ezinokulwa noxinzelelo. Ukuphucula imeko yakho, ukuzilolonga kwangethuba elangeni yeyona nto ilungileyo.

Oku kubonisiweyo kukwenza ubuncinci imizuzu engama-30 yokuzivocavoca yonke imihla njengoko oku kunceda nokwenza ithoni kwezihlunu, ke oko kuthintela ukuncitshiswa kobunzima bemisipha kunye notshintsho olulandelayo lwamafutha.

Emva kokuyeka ukuya exesheni umngcipheko wokuqhekeka kwethambo uphezulu, ke yazi xa kufuneka uthathe izongezo zecalcium kweli nqanaba lobomi.