Buza noma yikuphi owesifazane ukuthi yisiphi isibonakaliso esiyinkimbinkimbi kunazo zonke sokuphela kokuya esikhathini futhi ukutholakala kwesisindo kuyoba eduze kwendawo ephezulu. Ukunqamuka kwesikhashana kuhlotshaniswa nezinguquko ezihlukahlukene zezinguquko ze-hormonal okuyisinye sezimbangela zokuzuza isisindo phakathi nalokhu kuguquka kwempilo. Ezinye izici ezenza kube nzima ukulahlekelwa isisindo esinenkani zihlanganisa ukulahlekelwa kwesisindo somzimba, izakhi zofuzo, nokuphila (ukucindezeleka, ukudla, njll).
Kuzo zonke izimpilo zethu, isrogen ngumngane wethu. Igcina umzimba wethu ujabule kodwa uma kudala ukuguga nokuya esikhathini, amazinga e-estrogen aqala ukwehla, okwenza kube khona ukuphazamiseka kwezinkinga kwabesifazane kubandakanya ukuzuza kwesisindo nokulahleka kwemisipha. Ubuningi bemisipha kubalulekile ukuthi abesifazane bashise ama-khalori bese banda uketshezi lwethu lwegazi kodwa uma amazinga e-estrogen ehla, ukugaya umzimba kuyoncipha. Abesilisa besilisa bavame ukuba nesisindo phakathi nendawo yabo, okungaba nemiphumela emibi yempilo kubandakanya ingozi ekhulayo yokuthuthukisa isifo senhliziyo, ukuhlasela kwenhliziyo, ukushaywa isifo sofuba, uhlobo lwesifo sikashukela, nezinhlobo ezahlukene zomdlavuza, kuhlanganise nomdlavuza we-colorectal kanye nebele.
Amathiphu
Isisindo singalawulwa ngesikhathi sokuya esikhathini ngokusebenzisa amanye amasu alula afaka:
- Ukwengeza inqubo yakho : Qinisekisa ukuthi ungeze umsebenzi we-aerobic ohlelweni lwakho lokuzivocavoca okungenani imizuzu engu-75-150 ngesonto kuye ngokuthi amandla, noma ngaphezulu uma kungenzeka. Ukuqeqeshwa kwamandla nakho kuzothuthukisa isisindo somzimba esiholela esilinganisweni esinamandla kakhulu semethamo. Uma uhlukanisa ngalesi sikhathi phezulu, ingxenye yehora kuphela izinsuku ezinhlanu ngesonto.
- Ukwenza izinqumo zokudla okungcono: Ukudla ama-calories ambalwa, ukwengeza izithelo, imifino, okusanhlamvu okugcwele kanye namaprotheni ahlanzekile kuzosiza umzimba wakho uphethile ngendlela enempilo. Ukudla ukudla nge-index ephansi ye-glycemic kungase kube usizo ekunciphiseni umphumela emazingeni akho ashukela egazini. Lokhu kungase kubonakale njengamanyathelo amancane kodwa uma kwenziwa nsuku zonke kungenza umehluko omkhulu.
- Ukuthola ukwesekwa : Ukuthola ukwesekwa kwabangani bakho nabathandekayo kuyokugcina endleleni elungile. Uma ukusekelwa kwakho kuvela kubangane abazama nokugcina isisindo sabo kungaba usizo kakhulu.
Izinzuzo Zokuzivocavoca
Izinzuzo zokuzivocavoca ziningi futhi akusizi nje ukulawula isisindo kodwa futhi zinciphise ingozi yokuthuthukisa izifo eziyisibili ngenxa yokukhuluphala. Idatha kazwelonke ye-Institutes of Health (NIH) yembula ukuthi labo abasebenzisa amaminithi angu-10 + ngosuku babenezintambo ezincane. Futhi ngamancane, sisho amancane amayintshi ayisithupha kunama-non-counter,
Ngaphandle kwezinzuzo ezibonakalayo zokulahlekelwa isisindo, ukuvivinya umzimba kunganciphisa ingozi yokugula ngokweqile, izifo zenhliziyo, kanye nesifo se-metabolic, ukuqinisa amalunga nemisipha, ukugcina impilo yezinyosi, usizo ekunciphiseni ukucindezeleka nokukhathazeka nokuthuthukisa impilo yakho yonke! Ukuzivocavoca kwaboniswa futhi ukwehlisa ingozi yomdlavuza webele.
Ngaphansi
Ukunqamuka kwesikhashana akumele kube ukuphela komgwaqo ukubuka okuhle, ukuzizwa kahle nokugcina impilo enhle. Phakathi nezikhathi ezihlukahlukene zesikhashana ezimpilweni zethu, abesifazane ngezinye izikhathi kufanele baxube izinto, zama okuthile okusha futhi ugcine ukuvumelana. Kungaba inqubo ecasulayo kodwa ngosizo lwethimba lakho lokunakekelwa kwezempilo, ochwepheshe bezempilo kanye nemfundo ye-intanethi, ukuphuma esikhathini akufanele kube inqubo yokuphila enjalo.
Njenganoma yiluphi uhlelo lwezempilo, khuluma nabahlinzeki bakho bezempilo ukuze ubone ukuthi yiluphi uhlelo olusebenzayo ngokuqondile. Ayikho indlela eyodwa-evumelana ngayo yonke indlela yokulondoloza impilo yakho. Futhi ukudala imikhuba enempilo efaka phakathi ukulawula isisindo sakho ngeke nje kwenze uzizwe ungcono futhi unciphise ingozi yezinkinga zezempilo ezibucayi kakhulu, kuyokusiza ukuba uzizwe uhle ngawe njengoba uhamba, ngaphesheya kokuya esikhathini sokuya esikhathini.