Iingcebiso ezi-5 zokulwa neempawu zokuyeka ukuya exesheni

Umxholo

• 1. Khokelwa ngugqirha
• 2. Ziqhelise ukwenza umthambo
• 3. Yitya ngokufanelekileyo
• 4. Sela amanzi amaninzi
• 5. Yiba neti chamomile

Ukuyeka ukuya exesheni lixesha kubomi bomfazi ophawulwe ziimpawu ezahlukeneyo kunye neempawu ezinokuphazamisa umgangatho wobomi kunye nobudlelwane phakathi kwabantu. Kuqhelekile ukuba ngexesha lokuyeka ukuya exesheni kukho ukwanda kweqondo lobushushu emzimbeni, ukwanda kokulahleka kweenwele, ukuqokelelana kwamanqatha esiswini, ukutyeba kwamathambo kunye nokutshintsha kwemood.

Ngaphandle koku, iimpawu zokuya exesheni zinokulwa ngokulula ngamanyathelo ambalwa alula, njengokutya okwaneleyo kunye nomsebenzi womzimba, umzekelo.

Ezinye iingcebiso ezinokukunceda ukulwa neempawu zokuya exesheni zezi:

1. Khokelwa ngugqirha

Kubalulekile ukuba uye kugqirha wabasetyhini ukuba uqaphela ukuba iimpawu zokuyeka ukuya exesheni zihlala zixhaphakile, zinamandla kwaye zinefuthe elibi kubomi bomfazi. Xa usiya kugqirha wezifo zabasetyhini, kunokwenzeka ukuba iimvavanyo zinokucelwa ukuba zikhangele uxinzelelo lwehomoni, i-estrogen kunye neprogesterone.

Ukuba amanqanaba afunyenwe ephantsi, ugqirha unokucebisa unyango ngamayeza endaweni yokunciphisa iimpawu kunye nokuphucula umgangatho wobomi wowasetyhini. Nangona kunjalo, kubalulekile ukuba unyango lwenziwe ngokwesikhokelo sikagqirha ukunqanda ukukhula kweengxaki. Funda ngakumbi malunga nonyango olubuyisela endaweni yehomoni.

2. Ziqhelise ukwenza umthambo

Ukuziqhelanisa nokwenza umthambo kubaluleke kakhulu xa uyeka ukuya exesheni, njengoko kukhuthaza ukukhutshwa kwee-endorphins kungena egazini, kunika imvakalelo yolonwabo kunye nokuba sempilweni ngokwasemzimbeni nangokweemvakalelo. Ke kubalulekile ukuba ukhethe umsebenzi oqinisekisa ukonwaba, njengokuhamba ngebhayisikile, ukubaleka okanye ukwenza i-aerobics yamanzi, umzekelo.

3. Yitya ngokufanelekileyo

Ukutya kuyanceda ekunciphiseni iimpawu zokuyeka ukuya exesheni, kwaye ukutya okuqhelekileyo njengokutya kunye ne-yam kuyacetyiswa, kuba iqulethe i-phytoestrogens, ezizinto ezinceda ukunciphisa ukungakhululeki kokuyeka ukuya exesheni. Nantsi indlela yokutya ukulwa neempawu zokuyeka ukuya exesheni.

4. Sela amanzi amaninzi

Ngexesha lokuyeka ukuya exesheni kuqhelekile ukuba ulusu neenwele zibhitye zome ngakumbi, kwaye kukho ithuba elikhulu lokuvela kwamabala amnyama kulusu kunye nokulahleka kweenwele ngakumbi. Ukuthintela oku kungenzeki, kubalulekile ukuba usele amanzi amaninzi emini, ukuze kugcinwe ulusu kunye neenwele zisempilweni.

5. Yiba neti chamomile

Iti ye-Chamomile inokusetyenziswa ngexesha lokuyeka ukuya exesheni ngenjongo yokunciphisa ukutshintsha kwemood okuqhelekileyo ekuyekeni ukuya exesheni. Ke, umfazi unokuziva ezolile kwaye ezolile ngeli xesha.

Unyango lwendalo ukunciphisa iimpawu zokuyeka ukuya exesheni kukusetyenziswa kwesoya isoflavone, ikhompawundi evela kwisoya equlethe iihomoni ezingasasebenziyo kwesi sigaba. Esi songezelelo sokutya kufuneka sithathwe yonke imihla ngeenyanga zokuqala zokuyeka ukuya exesheni, de umzimba womfazi uqhele ukungasebenzi kwama-ovari.

Yazi ezinye izityalo zonyango kunye nezicwangciso zendalo zokulwa nobunzima be-menopausal kule vidiyo ilandelayo: