Impilo yengqondo, uxinzelelo, kunye nokuyeka ukuya exesheni

Umxholo

• Ukuqonda iimpawu zoxinzelelo
• Ukuqonda iingozi zoxinzelelo
• Ukunyanga uxinzelelo ngoTshintsho kwindlela yokuphila
• Lala ngokwaneleyo
• Zilolonge rhoqo
• Zama iindlela zokuphumla
• Yeka Ukutshaya
• Funa amaqela enkxaso
• Ukunyanga uxinzelelo ngamaNyango kunye noNyango
• Unyango lwe-Estrogen ephantsi yonyango
• Unyango lweziyobisi
• Unyango lweNtetho
• Uxinzelelo ngexesha lokuya exesheni kuyanyangeka

Ukuyeka ukuya exesheni kunokuchaphazela impilo yakho yengqondo

Ukusondela kubudala obuphakathi kuhlala kuzisa uxinzelelo, uxinzelelo kunye noloyiko. Oku kunokubalelwa kukutshintsha komzimba, njengokuncipha kwamanqanaba e-estrogen kunye neprogesterone. Ukutshisa okushushu, ukubila kunye nezinye iimpawu zokuyeka ukuya exesheni kunokubangela ukuphazamiseka.

Kukho ukubakho kotshintsho lweemvakalelo, ezinje ngexhala lokuguga, ukuphulukana namalungu osapho, okanye abantwana bashiye ikhaya.

Kwabafazi abathile, ukuya exesheni kunokuba lixesha lokuba bodwa okanye unxunguphalo. Usapho kunye nabahlobo abanakuhlala beqonda ukuba uhlangabezana nantoni, okanye bakunike inkxaso oyifunayo. Ukuba unengxaki yokujamelana, kunokwenzeka ukuba uhlakulele uxinzelelo okanye uxinzelelo.

Ukuqonda iimpawu zoxinzelelo

Wonke umntu uziva elusizi ngamanye amaxesha. Nangona kunjalo, ukuba uhlala uziva ulusizi, uneenyembezi, ungenathemba, okanye ungenanto, unokuba noxinzelelo. Ezinye iimpawu zoxinzelelo zibandakanya:

• ukucaphuka, ukukhathazeka, okanye ukugqajukelwa ngumsindo
• unxunguphalo, ukuphumla, okanye ukuphazamiseka
• iimvakalelo zokuba netyala okanye ukungazixabisi
• Ukuphelelwa ngumdla kwimisebenzi obukade uyonwabela
• ingxaki yokujolisa okanye ukwenza izigqibo
• iyaphela kwimemori
• ukunqongophala kwamandla
• ukulala kancinci okanye ukulala kakhulu
• utshintsho kumdla wakho wokutya
• intlungu yomzimba engachazwanga

Ukuqonda iingozi zoxinzelelo

Ukutshintsha amanqanaba ehomoni ngexesha lokuyeka ukuya exesheni kunokuchaphazela impilo yakho yomzimba kunye neemvakalelo. Kwakhona, ukwehla okukhawulezayo kwi-estrogen isenokungabi yiyo kuphela into echaphazela imeko yakho. Ezi zinto zilandelayo zinokubangela ukukhula koxinzelelo okanye uxinzelelo ngexesha lokuyeka ukuya exesheni kunokwenzeka:

• ukuxilongwa ngoxinzelelo ngaphambi kokuba uyeke ukuya exesheni
• iimvakalelo ezingalunganga malunga nokuyeka ukuya exesheni okanye umbono wokuguga
• ukwanda koxinzelelo, nokuba kukusebenza okanye ubudlelwane bobuqu
• ukungoneliseki malunga nomsebenzi wakho, indawo ohlala kuyo, okanye imeko yezemali
• ukuzithemba okuphantsi okanye ixhala
• Andiziva ndixhaswa ngabantu abakungqongileyo
• ukungabikho kokuzilolonga okanye ukwenza umthambo
• ukutshaya

Ukunyanga uxinzelelo ngoTshintsho kwindlela yokuphila

Ukudakumba ngexesha lokuyeka ukuya exesheni kunyangwa ngendlela efanayo ephathwa ngayo nangaliphi na elinye ixesha ebomini. Ugqirha wakho unokuyalela ukuba utshintshe indlela ophila ngayo, amayeza, unyango, okanye ukudityaniswa kwezi ndlela.

Ngaphambi kokuba uxele uxinzelelo lwakho lokuyeka ukuya exesheni, ugqirha wakho uya kuqala afune ukukhupha naziphi na izizathu ezibonakalayo zeempawu zakho, ezinje ngengxaki ye-thyroid.

Emva kokwenza ukuxilongwa, ugqirha wakho unokucebisa ezi nguqu zilandelayo zokuphila ukuze ubone ukuba zinika isiqabu sendalo kuxinzelelo okanye uxinzelelo.

Lala ngokwaneleyo

Uninzi lwabasetyhini ekupheliseni ukuya exesheni bafumana iingxaki zokulala. Ugqirha wakho unokucebisa ukuba ulale ngakumbi ebusuku. Zama ukulandela ishedyuli yokulala rhoqo ngokulala ngexesha elifanayo busuku ngabunye kwaye uvuke ngexesha elifanayo ntsasa nganye. Ukugcina igumbi lakho lokulala limnyama, lizolile, kwaye lipholile ngelixa ulele nako kunokunceda.

Zilolonge rhoqo

Ukuzilolonga rhoqo kunokunceda ekunciphiseni uxinzelelo, ngelixa ukonyusa amandla kunye neemvakalelo zakho. Zama ukwenza umthambo ubuncinci imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki. Umzekelo, yiya ngokukhawuleza okanye uhambe ngebhayisikile, uqubha emanzini, okanye udlale umdlalo wentenetya.

Kubalulekile ukuba ubandakanye ubuncinci iiseshoni ezimbini zemisebenzi yokuqinisa izihlunu kwinkqubo yakho yeveki. Ukuphakamisa ubunzima, imisebenzi enamaqela oxhathiso, kunye neyoga kunokuba lukhetho olufanelekileyo. Qiniseka ukuba uxoxa ngeendlela oceba ukuzilolonga nogqirha wakho.

Zama iindlela zokuphumla

I-yoga, i-tai chi, ukucamngca, kunye nokuthanjiswa kwayo yonke imisebenzi yokuphumla enokunceda ukunciphisa uxinzelelo. Banokuba nesibonelelo esongeziweyo sokukunceda ulale ngcono ebusuku.

Yeka Ukutshaya

Uphando lubonisa ukuba abasetyhini abaya exesheni abatshayayo basemngciphekweni omkhulu wokufumana uxinzelelo, xa kuthelekiswa nabantu abangatshayiyo. Ukuba ngoku uyatshaya, cela uncedo lokuyeka. Ugqirha wakho unokukunika ulwazi malunga nokuyeka ukutshaya izixhobo kunye nobuchule.

Funa amaqela enkxaso

Abahlobo bakho kunye namalungu osapho banokubonelela ngenkxaso exabisekileyo kwezentlalo. Nangona kunjalo, ngamanye amaxesha kuyanceda ukunxibelelana nabanye abantu basetyhini abakwindawo yakho nabo abaya exesheni. Khumbula, awuwedwa. Kukho abanye abahamba kolu tshintsho.

Ukunyanga uxinzelelo ngamaNyango kunye noNyango

Ukuba utshintsho kwindlela yokuphila aluzisi isiqabu, ugqirha wakho unokujonga ezinye iindlela zonyango. Umzekelo, unyango olungena endaweni yehomoni, amayeza okulwa uxinzelelo, okanye unyango oluthethwayo lunokucetyiswa.

Unyango lwe-Estrogen ephantsi yonyango

Ugqirha wakho unokumisela unyango lwe-estrogen, njengepilisi yomlomo okanye isikhumba. Uphando lubonisa ukuba unyango lwe-estrogen olunokuthi lubonelele ngoncedo kuzo zombini iimpawu zomzimba kunye neemvakalelo zokuyeka ukuya exesheni. Nangona kunjalo, unyango lwe-estrogen lunokunyusa umngcipheko womhlaza webele kunye namahlwili egazi.

Unyango lweziyobisi

Ukuba unyango lwehomoni alunakukhetha kuwe, ugqirha wakho unokukunika amayeza emveli okulwa uxinzelelo. Ezi zinokusetyenziswa kwixesha elifutshane ngelixa ulungelelanisa notshintsho ebomini bakho, okanye unokuzidinga ixesha elide.

Unyango lweNtetho

Ukuziva ulilolo kunokukuthintela ekwabelaneni nabahlobo bakho okanye amalungu osapho. Unokufumana kulula ukuthetha nengcali eqeqeshiweyo enokukunceda ujongane nemiceli mngeni ohlangabezana nayo.

Uxinzelelo ngexesha lokuya exesheni kuyanyangeka

Uxinzelelo ngexesha lokuyeka ukuya exesheni yimeko enokunyangeka. Kubalulekile ukuba ukhumbule ukuba kukho iindlela ezininzi zonyango ezinokunceda ukunciphisa iimpawu kunye nokubonelela ngeendlela zokukopa kunye notshintsho. Thetha nogqirha wakho ukufumana ukuba loluphi ukhetho olunokuba lolona lusebenzayo.