IiHormones zichonga ukuba akunjalo, ngoko phantse yonke into-inhlalakahle, imizwa, iiminqweno. Ngenxa yokuba le mizuzu enzima, kuyafaneleka ukuphuhlisa isicwangciso soqeqesho, ukutya kunye nokutyelela uhambo kwi-cosmetologist. Ngokubanzi, umjikelo womfazi uhlukaniswe zibe zigaba ezibini - i-follicular (isiqingatha sokuqala somjikelezo) kunye ne-lutein (isiqingatha sesibini). Kodwa, ukuphuhlisa ishedyuli somntu siqu, kunengqiqo yokwahlula umjikelezo ube ngamaxesha amane: ukuhamba kwinyanga, ixesha emva kwalo nangaphambi kokuvuthwa kwexesha, emva kwexesha kunye nexesha emva kwalo, kunye nokugqibela-ezintlanu ukuya kwiintsuku ezisixhenxe ngaphambi kokuqala kwenyanga (inani leentsuku lixhomekeke kumjikelezo ngamnye wexesha) . Umxholo wesigxina somfazi wesibini uye waya kwisayensi endala.
Ukuya esikhathini
Ekuqaleni komjikelo, ukuxinwa kwe-erythrocytes kunye ne-hemoglobin egazini kunciphisa, ukunyamezela kunye nomlinganiselo wokuphendulela kunzima kakhulu. Ixabiso liyancishiswa, kunokuthi kube ne-malaise encinane. Ngoko ke, umsebenzi ophambili wexesha - ngokukhethekileyo ukhathazekile kumzimba, mnike uxolo kunye nethuba lokubuyisela. Umthamo we-aerobic womzimba uphantsi kakhulu, kwaye umthwalo ongeyomgangathisi unokubangela ukuba iintliziyo zithinteke kunye nokuphefumula okufutshane. Iiklasi ezinzulu (ukugijima, ukuxuma, i-taibo, ibhokisi) zichasene, njengoko zandisa ingcinezelo ye-intra-esiswini. Oku kungakhokelela ekubeni igazi kunye neengqungquthela ze-endometrium ngokusebenzisa iibhulo ezikhohlakeleyo kwisigxina esiswini. Emva koko, isongela iingxaki zempilo (umz., Endometriosis). Kodwa inzuzo iya kuthungulwa - kusekuqaleni kwemihla yomjikelezo umzimba uguquleka ngokungaqhelekanga. Ukongezelela, ukususa ukuphazamiseka, ukuphucula nokunciphisa kancane ukuziva ukukhubaza kuya kunceda ukuphefumula. Bakhulula udonga lwangaphakathi lomzimba kunye neengcambu. Ekuqaleni kwexesha ngenxa yokulahleka kwegazi umzimba uphonsa ubungakanani bensimbi kunye neprotheni, ekufuneka ibuyiselwe. Ukutya kufuneka kubandakanye inyama encinci ye-fat (inkuku, i-veal, inyama yenkomo, isibindi), i-grains epheleleyo (ngakumbi i-buckwheat), imifuno eluhlaza, imifuno kunye neziqhamo nangaluphi na uhlobo. Musa ukulungiselela ukulayisha iintsuku, ukulamba indlala kunye nezidlo ezinzima. Ukutya kufuneka kube nexabiso elaneleyo leprotheni (0.9-1.3 g nge-1 kg yesisindo). Musa ukulibala malunga nokusela - ukusela igrlasi yamanzi rhoqo emva kweeyure ezimbalwa, uya kunceda umzimba ukurhoxisa konke okungadingekile. Kodwa utywala kufuneka kulahlwe - iyanciphisa imithana yegazi kwaye inokunyusa ukulahleka kwegazi. Ngokuphathelele utshintsho kwimvelaphi ye-hormonal, izinto ezingavumeli ukuba iinqanawa zihlehlise zikhutshwe - zihlala zinyuka. Naluphi na uhlobo oluthathakayo (i-biorevitalization, i-mesotherapy, ukuhlanjululwa okunzulu, i-dermabrasion, i-peelings peelings) ayikwazi ukuqhutyelwa-ngaphandle koko ukuphulukiswa kuya kuhamba, kwaye ukuvuthwa nokuvuvukala kuya kuba mkhulu. Nangona ukusikwa okulula kuya kuphulukisa ixesha elide - oku kunjalo! Ukunciphisa ukuxilwa kwamanzi amaninzi - iincwadi kunye ne-hardware, ukuphakanyiswa kwomsakazo. Umgaqo oqhelekileyo ngowona olula kwaye uyamshiya ukuhamba ngeli xesha, ukhulule iinkqubo ze-SPA.
Ngaphambi kokuvuthwa
Ekupheleni kwenyanga, isigaba sokulandelana siqala, xa i-hormones isrogen ilawulwa, eveliswa ngama-ovari. Ukwanda kwinqanaba labo kunempembelelo enkulu kwintlalo yowesifazane: i-vivacity, ulwandle lwamandla namandla, ukuxhalabisa, ukulungelelanisa kunye nokuphucula ukuphucula. Ixesha lokuzibandakanya ngokufanelekileyo kwimidlalo kwaye zizise inani ngokulandelelana. Ukongezelela, umzimba wonke unyanzelekile ukuba ungagcini, kodwa ukulahla, ngoko akukho xesha elingcono lokunciphisa umzimba. Ungayifaka kwinkqubo epheleleyo - amandla angaphezulu. Kwaye okubaluleke kakhulu kwaye iyona nto imnandi - umphumo awuyi kukugcina ulinde, njengoko iinkqubo zokutshisa amafutha kunye nesakhiwo se-muscle zidlula ngokukhulu. Unokunika umzimba umzimba we-aerobic ngokunyuka kwinqanaba lentliziyo ukuya kwii-135 zeengqungquthela ngomzuzu (i-stepaerobic, iiklasi zokudanisa, ukuqeqeshwa kwe-cardio, ukugijima). Isizathu esilungileyo sokuqala ukutya ngokufanelekileyo ukuba awukwenzi oko. Okwangoku, ngenxa yemeko emihle, kulula ukuba usebenzise ukutya okunempilo - ungabandezeli ukungahambi kakuhle kokulamba kwaye ungadonki kwietekese nakwi-pickles. Ukongezelela, iinkqubo zesisombululo zisebenza kancane, ukwenzela ukuba ukutya okunesondlo, i-saladi, imifino kunye nemveliso yobisi obomonde kuya kunceda ukunciphisa umzimba ngokukhawuleza. Ngelo xesha, ukutya okukhululekayo okukhulula ukutya - badluliselwa ngokulula kwaye basebenze ngamandla ngokupheleleyo. Kufika ixesha elifanelekileyo lokwenza uphando lweplastiki, ukucoca, ukucoca, i-microdermabrasion kunye neendlela ezingenayo - ngeli thuba umzimba usetyenziswa ukuphilisa. Nceda nceda! Ukuba, emva kokuya esikhathini, ukuhlamba okunzulu (i-cyclic acne) esele ekhumbeni, kufuneka uvumele ixesha elifutshane ukulungisa, uze uhlambulule. Oku kunokuncedwa okufutshane nge-ultrasound kunye ne-microcurrents. Kulo mzuzwana kulungile ukwenza iinkqubo ezibuhlungu: ukususwa kweenwele ze-laser, ukuchithwa kweex, ikakhulukazi kwibhinini ye-bikini - zithathwa lula lula.
Ukuvuthwa kunye nexesha emva kwayo
Emva kokuvuthwa kwenzeke isigaba sesibini somjikelezo wesini - i-luteal (okanye isigaba somzimba ophuzi). Umzimba ophuzi ngummandla kwi-ovary, kwindawo apho isivuno seqanda senzeke khona, kunye neeseli ezisebenzayo ze-hormone ezivelisa i-progesterone. Le hormone ixanduva lokuguqulwa kwinqanaba lomfazi olilungiselela ukukhulelwa okanye ukuqala kokuya esikhathini esizayo. Kwisigaba sesibini somjikelezo, umzimba uhlala uqokelela kwaye ugcine ulwelo, kwaye inkqubo yokulahlekelwa isisindo iyancipha. Iipilates, amanzi aerobics, ukubhukuda, ukudansa - okukhethwa kukho. Bakunciphisa uxinzelelo kunye nokukhathazeka okubangelwa ukutshintshwa kwama-hormone, kwaye ngelo xesha abaxhasi umzimba. I-predestance yeprogesterone ngeli xesha likhuthaza ukwanda kwesidlo - ngoko umzimba uzama ukugcina isitoreji kunye nezondlo ukuze ukhulelwe. Ngoko ke, ngamanye amaxesha ndifuna ukutya okumnandi. Into ehlaselayo kukuba yinto elula kakhulu kunokuqhelekileyo ukuba igcinwe kwioli. Ukukhuseleka kwenqeni kwimenyu kuyimfuneko ukubandakanya iimveliso ezidliwayo, kodwa ezingekho iikhalori eziphezulu-inyama ephilileyo, i-cottage cheese, intlanzi, imifuno kunye neengqolowa ezipheleleyo. Ngombulelo kwisakhiwo esiyinkimbinkimbi, zitshiswa ixesha elide, zizaliswe ixesha elide kwaye zinciphise ukulangazelela izinto. Nangona ugqithise ngokwakho, musa - ukuba ufuna ngempela i-tshokoleta - yidla, khumbula nje umlinganiselo. Unokwenza phantse nayiphi na inkqubo. Into ephela - ngexesha le-ovulation, kuyinqweneleka ukuba ungabandakanyi i-massage-roller massage, i-LPG, isantya somsakazo ephakamileyo kwisisu. Kwakhona, ukuyeka ukukhungulwa kwendawo ye-bikini - okwangoku kukhululekile.
Isigaba sokuqala
Egazini, ukuxinwa kwee-hormone zesondo kuhla, ukunyaniseka kwenkqubo yokutya kunye nokunyuswa kwengcinezelo, kunye neempahla ezincinci. Umoya uhlala ushintsha - ukususela ekwenzeni ukwesaba ukuzalisa ukunganakwa. Abaninzi bafumana ubunzima be "intonwabo" ye-PMS. Umzimba ufuna i-oksijeni - kukufanelekile ukumnceda ngeendlela ezide kunye nokuhamba ngokukhawuleza emoyeni omtsha. I-Yoga, i-Pilates, ukubhukuda nokuphefumula kuya kunciphisa ingxabano. Abasetyhini abaninzi banenkxalabo yokuvuvukala; izikali zivame ukubonisa ukunyuka kwesisindo. Ukubamba intloko yakho akuyimfuneko - iimbonakalo ezingonakalisayo ezibandakanya ukwanda kwamazinga e-estrogen kunye noxinzelelo. Konke oku kukhokelela ekugcinweni kwe-sodium emzimbeni, kwaye, ngenxa yoko, ku-edema. Ngoko ke, musa ukucwangcisa iintsuku zomzimba ezilambileyo - ngokuqalisa kokunyuka kweenyanga kuya kwehla. Kodwa ukutya kufuneka kulawulwe - ngoko ulula ukukhupha imbonakalo ye-PMS. Imigaqo eyisiSeko: Yidla iincinci ezincinci amahlanu ukuya kwisithandathu ngosuku; sebenzisa amanqatha amaninzi amaninzi (ingulube, iimveliso ezibhekiweyo, iimveliso zobisi). ukhetha inyama enamafutha aphantsi, intlanzi kunye ne-cottage cheese; ukhethe iimveliso ezicebileyo kwi-vitamin B (okusanhlamvu, okusanhlamvu, isonka, kunye nemifuno, imifino kunye neziqhamo) - zizinzisa isimo se-nervous system. Yongeza imimiselo ecebileyo kwiithamini ezinamafutha ezinqamlekileyo A ne-E (intlanzi yolwandle enamafutha, i-yolk yolindi, isibindi). I-Vitamin E iyanciphisa kancane ukunyamezela isifuba nge-PMS kwaye iphucula imeko yesikhumba. Ukunciphisa ukuvuvukala, udle ukutya okunotye kwi-calcium, i-magnesium kunye ne-potassium (iimveliso ezinobisi eziphantsi kweoli, izithelo zomisi, izityalo, iibhanana, izithelo ze-citrus). Iyakususa umkhuhlane ogqithiseleyo, iyanciphisa inkqubo ye-nervous, ibeka ngokuqhelekileyo ukutya. Kodwa kwi-alcohol, ikhofi enamandla, i-chocolate, i-carbonated drinks, i-spicy spices kunye neenqholo zokungavumi - ezi mveliso ziphethe amanzi emzimbeni kwaye zinokubangela ukuba i-nervous system iqhube. I-manual manual okanye i-hardware ye-lymph drainage massage kunye noxinzelelo lwonyango-baya kuphelisa ukuvuvukala, kuphuculwe i-microcirculation. Ukongezelela, unokufaka i-massage yokwelapha emhlane - oku kuya kuba ngumhlaba okhululekileyo kuwo wonke umzimba kunye nenkqubo yesifo. Ngesikhumba sombuso kunye ne-decollete, iinkqubo ezithintekayo zokuvuvukala - i-enzyme ekhanyayo, iiski kunye nezicatshulwa ze-chestnut, isulfure, i-camphor, i-lemon kunye ne-blueberries. Kuyinto engathandekiyo ukwenza i-mesotherapy kunye ne-biorevitalization-kunokuba nobuqili obuqinileyo. Ukuba kukho ukuphazamiseka kwamaphuzu, kuyafaneleka ukugcina kwisilingo sokwenza ucoceko - kuya kuba nzima kakhulu; Ukuvutha kungasuswa nge-microcurrents kunye ne-ultrasound.