Ngaphezulu kwekhulu leminyaka elidlulileyo, ulutsha oluphilayo lwelo bhinqa ludluliselwe ngeminyaka eyi-15: ngaphambi kokuba umsebenzi wesisigxina unqunywe ngo-40, kwaye ngoku - ngo-55. Ubume bubonisa ngokucacileyo ukuba ukugubungela ingumxholo ohambelana nawo, unokunyanzeliswa xa umntu ebuza le njongo. Kule nqaku, amaxesha abesetyhini aqwalaselwa, iingxaki eziphambili ezifunekayo ukuba ziqwalaselwe njengoko zivela. Kwaye kungekudala.
"Hayi" kwixesha!
U-Andre Maurois wathi: ukuguga ngumkhuba ombi nje wokutshaya, okufuneka ukulwe ngexesha, ungavumeli ukuba uthathe ingcambu emzimbeni. Iingcali zenzululwazi zikwabelana ngokupheleleyo ngombono wembhali waseFransi.
Ngokombono wabo, umda wokhuseleko lomzimba womntu ubalwa ubuncinane iminyaka eyi-150, kwaye isebenza kakhulu. Ngoko kutheni siphila ngaphantsi kwaye sikhula ngokukhawuleza? Ewe, ngenxa yokuba siyinyamekela impilo yethu, sivumela ukuphuhliswa kwezifo, ngokusemgangathweni kulula ukukhusela, ukuba sizibeke umsebenzi onjalo.
Ikhulu leminyaka liphila-ubudala
Isebe elitsha lonyango lobugcisa lithembisa ukukhululwa okuvuyisayo kwindoda yokuguga. Umgaqo wayo-ubuhle ngaphandle kwempilo okwenzekayo: iziphene zangaphandle zibonakaliswa malunga nezifo ezisemva.
Iingxaki eziphambili - imibimbi emacaleni kwamehlo kunye nokuvuvukala ezijikelezileyo, ukukhukhuma okungenakulungeleka ubuso, isithini sesibini, iindawo ze-pigment kunye nezinye iinguqu ezinxulumene neminyaka, isayensi yehlabathi ngoku ayifumani njengenkqubo engokwemvelo kwaye ingenakuphikiswa, kodwa njengesifo esinokubakho kwaye kuyimfuneko ukulwa!
Yonke iminyaka emi-5, ukuveliswa kwamahomoni amahle (ikakhulukazi i-estrogen) iwela ngo-5-10%. Imiphumo ye-endocrine ye-endocrine, asiyikuziva ngokukhawuleza: phakathi kweminyaka engama-20 ukuya kwe-30, umahluko phakathi kokubonakala kunye nenhlalakahle ayikho into ebonakalayo, kodwa iingxaki ziqala. Ikhumba lilahlekelwa ukunyaniseka kwalo, i-metabolism iyancipha, izicubu ze-muscle zithatyathwa ngamatye, isisindo sikhula, isalathiso samagama sibonakala kwisisu nasemathangeni ... kwaye olu tyekelo oluqhelekileyo lugxininisa kwiingxaki zeminyaka yobudala-zabo ngokwazo zonke izizukulwana.
IINGXELO ZEMISEBENZI NGEMVA-30:
1. Ulwaphulo lomjikelezo wenyanga
Emva kwe-30, phantse onke amabhinqa abhekane nale ngxaki. Ngenxa yokungasebenzi kwamathambo amaqanda, isingqimba kunye nenqanaba lomveliso we-estrogen liphazamiseka, kwaye akusekho ihlaya! Iimodemoni eziphambili zowesifazane zilawula ukufikelela kwiinkqubo ezibalulekileyo ezingama-400 ngaphakathi kweseli, kubandakanywa ukuhlaziywa kweeprotheni zesakhiwo esikhumbeni, ngenxa yokuba ihlala ilula kwaye i-elastic. Ufuna ukubheka umncinane kuneminyaka yakho, ungavumeli ukuphazamiseka okunjalo!
Isixazululo: ukuphumla, ulale kwaye uzame ukulungisa umjikelezo ophukileyo kunye nezilungiso zasekhaya. Ukuba ayisebenzi - cela uncedo kwi-gynecologist-endocrinologist. Kwiintsuku ezili-10 ngaphambi kokuqala kwesithanga-ndlela esicetywayo, kuthatha iyure emva kwesidlo sasekuseni 0.4 g ye-vitamin E, evuselela umsebenzi wee-ovari kwaye inokusebenzisa i-antioxidant (kwaye, ngoko, ukuguga ukuguga) emzimbeni. Phuza ngexesha elifanayo isiqingatha seglasi ye-kroti yesantya (100 ml) ngekrimu (30 ml).
2. I-dystonia yemifuno
Kananjalo unesifo se-neurocirculatory. Sivame ukuphindaphinda ukuba zonke izifo zivela kwiimbulunga, kwaye iingcali zichanekile-ukusuka kwi-vegetoneurosis. Xa ufumana uxhalaba, izitho zangaphakathi ziba nexhala: ngokuhamba kwexesha le meko isetyenziswe kwinqanaba lomzimba - intliziyo iyangxuma, i-pulse iphukile, kwaye iphefumula iya kubanjwa ... Unqwenela ukuqonda into eyenzekayo, ukhawuleze kumgqirha, kodwa uviwo lubonisa - yonke into iyahlelwa. ..
Isixazululo: bhala usuku ngeyure kwaye, ukuba kunokwenzeka, ungalilahli kule shedyuli. Inkqubo yenzwa iyakuthanda ukuzinza nokuhlelwa kuyo yonke into! Yenza umthamo womunwe (indlela ye-shiatsu), ukucwenga, ukwelula nokwelula, imizuzu emibini 2-3 ngosuku. Ingqwalasela ekhethekileyo ihlawulwa kwisithupha, ivuselela umsebenzi wengqondo, kwaye iphakathi - umphumo wayo ubeka ingcinezelo ingcinezelo. Phuza ukumnciphisa kwe-valerian, i-mint kunye ne-horsetail, ethathwa ngokulinganayo. I-tablespoon yokuqokelela uthele iirazi yamanzi abilayo, ukufudumala kwemizuzu eyi-15 kwindawo yokuhlambela amanzi, uxinzelele kwaye uthathe iipunipoli ezi-2 amaxesha angama-4-6 ngosuku.
3. Iqanda elibandayo
Ubunzima bokubamba iintsholongwane zeentsholongwane ngexesha leentsuku ezibalulekileyo nakwixesha lokuya esikhathini, xa ukukhuselwa kukukhuselekiswa ngumlinganiselo we-hormonal. Ingozi ngakumbi kule nkalo yithuba eliphakathi kweminyaka engama-32 ukuya kwe-33, kukho ukuhla kwehla ekukhuseleni komzimba kwizifo ezifo. Izazinzulu ziqinisekile ukuba njengoko sithatha amaqanda amaninzi, umkhuhlane kunye ne-herpes ngokuphindaphindiweyo kunezinye izifo, ngokuqhelekileyo kuthatha iminyaka engama-7 yobomi kuthi kwaye songeza kwi-passport yobudala iminyaka engama-4. Oku akunjalo!
Isisombululo: ungazami ukufumana unyango lokuphefumula kwimilenze yakho-thabatha iiveki ubuncinci. Zizinakekele kwiinyanga ezi-4, ezisi-7, ezisi-8 neye-12 zokuzalwa kwakho. Lo ngummandla wobungozi bomntu! Ukomeleza i-immune system kunye nokwandisa ulutsha kuya kunceda umyalelo waseTibetan. Hlanganisa i-100 gram (eyomile) ye-chamomile, i-wort yase-St. John, i-immortelle kunye ne-birch buds. Ngobusuku emva kwesidlo sokutya, lungiselela ukukhonza i-elixir: uthele iposipoon yomxube kunye ne-2.5 izindebe zamanzi abilayo, ugxininise imizuzu engama-20 kwisitya esitywinwe, umxube. Dissolve spopoon of honey kwiglasi yokuphuza utshwala nokusela. Ngoku awukwazi ukutya okanye ukusela kude kuse. Ngomso olulandelayo, ushushu isisombululo esisele kunye ne-steam, uphume kuyo i-teaspoon yobusi kwaye uphuze kwisisu esingenalutho. Emva kwemizuzu engama-20 ungadla isidlo sakusihlwa. Qhubeka nomoya ofanayo uze udibanise umxube omile. Phinda ikhosi nganye ngeminyaka 2-3.
Ukunikezelwa kwamandla
Ngenxa yokunciphisa ubukhulu be-metabolism, iindleko zamandla omhla ngemihla ziyancitshiswa ngama-kcal 200 ngalinye iminyaka elishumi. Ukugcina ubunzima obuzinzileyo, kudla iikhalori ezingama-2000, ukuba ufuna ukulahla okungaphezu kwe-1800. Yondla umzimba nge-vitamin-mineral complexes kunye nezongezelelo. Ngokuqeqeshwa ngokufanelekileyo kwimpilo, ukwandisa ukutyiwa kwamavithamini kunye nemaminerali ngo-10-15%. Iyure okanye ezimbini ngaphambi kokuzivocavoca, hlaziya kwakhona! Ukuba kukho umthwalo omfutshane omfutshane (30 imizuzu), uncike ekudleni ngongoma ye-carbohydrate ukususela kuma-65 ukuya ku-130, ukuba i-tempo eqhubekayo engaphantsi kwe-65 (ixabiso leemveliso ezahlukileyo, jonga itafile).
Iphupha
Kufuneka ulale inani elingaqhelekanga leeyure - u-9, kodwa unakho kwakhona 7.5 iiyure ngaphambi kokulala, udle 200 g ye-jelly, ebandayo okanye enkukhu yenkukhu. Ezi mveliso ziqulethe i-amino acids ezenza uncedo ngokunyanisekileyo umzimba ukuba uphelele isikhumba.
UkuPhepha
Yiya echibini! Ukukhukula, ulayisha zonke izihlunu, ukuphumula emthonjeni, uqeqeshe inkqubo ye-cardiovascular system. Yiya echibini ubuncinane amaxesha amathathu ngeveki kwaye udide ngaphandle kokuphazamiseka kwisigamu seyure kwisantya esinokuthi i-pulse i-70-80% yeyona nto ivumelekileyo (le nani ingafundwa ukuba uyasusa u-220 ukusuka kwiminyaka yakho).
IINGXELO ZEMIBUZO EMVA-40-KA:
1. I-climax isondela
Umzimba ubandakanyeka kwi-hormonal reorganization. Kukhona ukuguquka kwemizwelo, iinyanga zonke zididekile, ziyancika okanye zininzi kwaye zininzi. Ngegazi eliphuma emzimbeni lithatha isinyithi, i-anemia ivela, ekhokelela ekufakeni i-oxygen yindlala yesikhumba.
Isixazululo: ukunciphisa ukulahleka kwegazi, ukuthatha i-calcium gluconate phambi kokutya, kwaye emva kwayo "i-Ascorutin" (isilungiselelo equkethe iivithamini C kunye no-R) - iipilisi 1-2 ngokuphindwe kathathu ngosuku. Brew njengesikhwama somalusi wekhesi, i-peppermint okanye i-nettle, okanye umxube wee-raspberry kunye neep peppermint leaves (1: 1). Qala ukuthabatha iintsuku ezintathu ngaphambi kwenyanga kwaye wenze oko de kube sekuphelile: isiselo seelabi kwisiqingatha seglasi 2-3 amaxesha ngosuku, kunye neti eyenziwa ngama-raspberries kunye ne-minti - njengoko uthanda. Ipropati enye ifakwe yimizi yesigqabi. Thela isipuni seglasi yamanzi abilayo, ugxininise imizuzu engama-30, umxube kwaye uthathe isipuni kasikhombisa ngosuku ngosuku zonke iiyure ezi-3. Yeka ukuphuma kwegazi kunye ne-acupressure. Ebusuku kunye nangethuba lokuhamba kwimizuzu engama-60 ngelilanga 2-3 imizuzwana, cinezela ngomnxeba wakho kwinqanaba eliphakathi kwendawo engqameneyo edibanisa isiseko sempumlo kumlomo ophezulu.
2. Ukuntula i-iron anemia
Efihlakeleyo okanye ecacileyo, kubonakala kwi-75% yabasetyhini ngaphezu kwemashumi mane, ngokukodwa kwimifuno kunye nalabo abanesifo esiphambanweni. Iimpawu zakhe - ukubonakala okwebala, ukuqala kwempunga, ukhathala okwenyukayo, ukuxakeka, ukuxakeka kwezandla kunye neenyawo, umnqweno wokuhlafuna isitshixo, ukuphefumula nge-glue, lacquer.
Isixazululo: Thatha amalungiselelo ensimbi eneenkcukacha ezininzi ("Ferroplex", "Fenulles", njl njl.) Kwaye ungayithathi intloko yakho ukuba unamathele kwisidlo semifuno: iphikisana nawe! Isibindi sesilwanyana kunye nezinye iimveliso, amaqanda amaqanda, amakhowa, i-buckwheat, i-oatmeal, i-soybean, i-peas, ii-apples, isipinashi, i-lettuce eluhlaza, iklabishi, i-beet, i-karoti, iikhiwane, ama-apricot omisiwe, ama-apricot omisiwe, i-oranges, i-mandarins, incike kwenkomo. Yonke le mveliso ingaphantsi kwesityebi. Inkathazo kukuba ayinakunyulwa kakuhle: yenyama - kuphela i-22%, yeentlanzi 10%, yemifuno - nangaphezulu. Nesinyithi ixhomekeke kumalungiselelo amaxesha angama-15-20 ngaphezulu: kunye nokutya okunika umphumo omuhle - kunye nokuguga!
3. Iimvumba zeVaricose
Iziganeko eziphezulu ziwela ngqo kule minyaka. Imisongo igubuza, igugu, ikhukhumele, ibuhlungu, njengokungathi into ephuphuma ngaphakathi, i-shin iyaqhawula ebusuku. Iingxaki ezingenakukuphepheka kweengxaki ezinemithanjeni yinto enzima.
Isixazululo: ukulahlekelwa isisindo, ukugqoka i-pantyhose ngefuthe elixhasayo, ukuyeka izicathulo kwi-hairpin, ungahlali kwaye ungemi ixesha elide. Kwiimvini, ukuhamba kunenzuzo, ngexesha apho imisipha yomlenze isebenzayo, inceda ukupompa igazi. Nangona usebenza kakuhle, musa ukugijima kwi-asphalt: umthwalo wokutshatyalaliswa kwinyawo ukwandisa kakhulu, kwaye iimvini zanda. Vumela i-rollmill yakho isebenze kwingca okanye kwisihlabathi.
Ukunikezelwa kwamandla
Ukuhlala kwisisindo esifanayo, udle i-1,800 kcal ngosuku, kwaye ukuba ufuna ukulahlekelwa isisindo -1600. Bala kuphela ixabiso lamandla lokutya, kodwa kunye nomxholo we-fat fat. Isixa sayo ekudleni akufanele sidlule 40-50 g ngosuku.
Iphupha
Fumana ukulala ngokwaneleyo! Umsebenzi we-hormonal weengqungquthela zokuzala izityalo zilawulwa yi-biorhythms yokulala nokuvuka: xa ishedyuli yemihla ngemihla iphulwa, umhlaba udala izifo zentsholongwane kunye nokuqala kokuphuma kwesisu.
Indlela yokuphila
Yenza i-yoga kwaye uqale ngokuphefumula. Tadasana (i-pose yeentaba). Yima ngqo, imilenze kunye. Iintendelezo zihlangene, izibonda zigobile, izithupha ziphambi kwe-collarbone.
<1> Faka, phakamisa izandla zakho phezulu. Xa uphuma, uphume phambili, ujikeleze umva wakho.
<2> phefumla. Phakamisa ikhanda lakho, ukhangela phambi kwakho. Phuma umlenze uze uthinte ngezandla zomgangatho.
<3> Kwi-exhalation, ujikeleze umva wakho uze unciphise intloko yakho. Ukufakela, ukusabalalisa iingalo okanye ukubeka eceleni, uphakamise ngaphezu kwentloko, ngokukhawuleza uphakamise i-trunk.
<4> Kwi-exhalation, buyela kwi-pose yeentaba. Phinda amaxesha angama-4-6.
IINGXELO ZEMIBUZO EMVA-50-TI:
1. Ukuqala kokuphuma kwesisu
Kwamabhinqa anamhlanje, oku kwenzeka phakathi kweminyaka eyi-52 no-55, emva koko ukuhla kwe-hormonal kuqala, okubangela ukuba iinkqubo zokutshabalalisa kumgangatho weselula. Izibonakaliso zokusilela kwe-endocrine - ukulala, ukuxinezeleka, ukungabikho kwengqondo, ukukhathala, inzuzo yesisindo, intlungu yenhliziyo, ukukhupha kunye ne-fever fever ... Ukuze unqume iimpawu ze-menopausal zeli xesha, ezinengxaki eziphambili ezingabaniki ukuphumla kumawaka amabhinqa, zizalise i-hormone. Xhumana nomfokazi we-gynecologist-endocrinologist. Mhlawumbi uya kufumana ukuba kuyimfuneko ukubeka i-hormone yonyango esikhundleni sakho nge-estrogens-kukuvumela ukuba ulibazise ukubunjwa kwezifo ezinxulumene neminyaka kunye nokunciphisa ukubola. Ziquka kwimveliso yokutya evela kwi-soy ne-flaxseed. Ezi zityalo zizityebi kwi-phytoestrogens - izityalo ezifana nezityalo zamahomonikazi.
2. Uxinzelelo lwegazi kunye nokuvuvukala
Impembelelo ekuphuhlisweni kwayo kule minyaka yenyuka i-hydrophilicity of tisses. Kubonakala i-edema phantsi kwamehlo, ukukhukhuma kobuso emva kokulala. Kanye nje nesikhumba, iindonga zeetriyiti ziyavutha, ngoko ke uxinzelelo luza! Ngethamsanqa, ngeli nqanaba kusekho ukuphazamisa ukuphuhliswa komfutho wexinzelelo.
Isixazululo: gcina ukutya okunesityu, ungadlulanga ukufunwa kwamanzi ngosuku (1.5-2 ilitha ngosuku), kwaye kuyinqweneleka ukusela itiye eluhlaza okanye i-herbal ngeqabunga leqabunga, iqabunga le-currant, i-horsetail kunye nezinye izityalo ezinomthelela omzimba. Oku kuya kunceda ukuzinzisa uxinzelelo kunye nokukhulula ubuso.
3. Insidious Osteoporosis
Umzimba uqokelela i-calcium kwisithambo samathambo de lo mfazi uneminyaka engama-30 ubudala. Emva koko, i-macronutrient eyigugu iyaqala ukuhlamba emathanjeni, kwaye ngokukhawuleza ukuhlala uphila impilo kwaye uhlala udla ngokutya. Kwaye ngokuqala kokuphuphuma komzimba kwe-calcium ukulahlekelwa yi-avalanche-like. Amathuba okufumana ikhefu elibi kakhulu landa kakhulu.
Isixazululo: kanye ngonyaka, kudlula kwi-densitometry - ukulinganisa kwe-ultrasound ye-bone strength. Ngokusekelwe kwiziphumo zayo, xela nodokotela wakho malunga nesidingo sokuthatha iziyobisi ngokubhekiselele kwi-osteoporosis. Iingcali zikholelwa ukuba emva kweminyaka engama-50 ziyimfuneko kubo bonke abafazi, kodwa kwimiba ethile. Abo bafumana unyango lwamaziko badinga i-1000 mg ye-calcium ngosuku, kwaye abo abangenalo i-1500. Ukuze uthole 1000 mg, kufuneka udle i-35 g yeentlanzi ezomileyo ngamathambo, okanye i-260 g ye-sardine, okanye i-160 g yeeshizi ezinzima, okanye i-350 g - ifakwe, okanye i-gram ayi-80 yeesame, okanye i-400 g ye-alimondi, okanye i-1 kg yembewu yelanga okanye i-cottage cheese, okanye i-800 ml ye-yogurt.
Ukunikezelwa kwamandla
Kule minyaka engaphezu kwama-50, ukuveliswa kwe-estrogen kuqala ngokukhawuleza, kwaye ngokukhawuleza kwehla. Umzimba uhlawulela i-hormone ukusilela, njengoko kuyimfuneko, udla "i-gold reserve" ye-estrogens, ehlangene ngexesha lobomi kwi-fat-cutaneous fat. Yingakho kule minyaka ayikhuthazwa ukuba ulahlekelwe isisindo - kululeka ukunamathela kwisisindo esifanelekileyo.
Akukho ukutya okuthe ngqo okanye ukutya! Unokuhlala kuphela ngeveki kwilayisi elibilisiweyo kunye nama-apricots omisiwe okanye i-cottage ushizi. Yidla kancane, kodwa ngokuphindaphindiweyo - amaxesha angama-4-6 ngosuku. Ngaphansi kolawulo olunjalo, inani le-triglycerides, i-fatty acids engena egazini esuka emathunjini, iyancipha, oko kuthetha ukuba kusetyenziswa iiseli ezincinci ezimbalwa.
Iphupha
Fumana ngokwanele ubuthongo ebusuku, ugweme ukulala okusemini. Nangona kunjalo, lo lumkiso lusebenza kuphela kwiimeko zokulala ebusweni obungashukunyanga emini, xa ibhinqa lingagqithisekanga emini kunye nokuphumla okwaneleyo ebusuku, kodwa kusekho ukulala ubusuku.