Ukuba sifuna ukuhlala siselula, sempilweni kwaye sinomtsalane kangangoko kunokwenzeka, ngoko kuya kufuneka sizame kancane. Iingcali zincoma iisethi zeenkqubo ezipheleleyo, ezikuthi, ukuba ucinga ngako, zithatha iiyure ezingama-24 ngosuku. Zonke ezi zi-gymnastics, ukupheka, ukunyangwa kobuhle, i-yoga ... Masibhekane nalo: ngubani na lo lonke ixesha? Ngako oko, abalandeli bokwenene bokuphila ngendlela enempilo baqakathekisa into ephambili ekufuneka uyenze ukuze ube nempilo kwaye ujabule. Kwaye, oku kuvela, akunjalo nzima.
NGONYAKA
Yidla ukudla kwasekuseni
Ukutya kwasekuseni kuyimfuneko ngokukhathaliseki ukuba ulambile okanye hayi. Abasetyhini abangenakuziphika ngokwabo isidlo sasempilo esifanelekileyo asinakujamelana neengxaki zokunyanya, bavuya kakhulu kwaye bebuhlungu kakhulu xa befumana isifo se-premenstrual syndrome - oku kubangelwa uphando lwezenzululwazi. Ngaphezu koko, isidlo sakusihlwa sihlala sisithuba sakho sokuthenga i-calcium efunekayo (abafazi abaninzi banqongophala) kunye ne-yoghurt, ushizi, ubisi. "Isidlo sakusasa siyisonka sakho esibalulekileyo sosuku," kusho uDkt. Marie Savard, ingcali yempilweni yabasetyhini. Inqaku: oko kufuneka uyenze ukuba ungenayo ixesha lokutya kwasekuseni - isitolo kwisiqriqho nje amaqanda ambalwa abilisiwe kwaye udle enye endleleni eya emnyango xa uza kusebenza ngokukhawuleza. Ewe, ukuba unayo ixesha lokufaka i-apula okanye i-yogurt kwiqanda lakho, isidlo sakusasa sakho silulungile.
Ungalibali ukukhusela ulusu
Oku kufuneka kwenziwe kwansuku zonke, kungakhathaliseki ukuba imozulu nexesha. Iimitha ezinqamlekileyo zokuhlaselwa kwelanga izandla, ubuso, amahlombe, imilenze, kwanabusika. I-Collagen - inkunkuma ejongene nokunyaniseka kwesikhumba - iphosakele kakhulu kwaye idibanisa nangaphantsi kokungabikho kwelanga elincinci. Yintoni esinokuyithetha ngayo ngosuku olushushu lwehlobo! Ukungayithobeli ukukhuselwa kwesikhumba sakho, uzibeka engozini yokuvelisa i-melanoma nezinye i-cancer cancer. Ngaphambi kokuba uphume ekhaya, ungalibali ukusebenzisa ukhilimu okhuselayo kungekhona ebusweni bakho kuphela, kodwa nangentamo yakho namagxa.
Ukucoca amazinyo akho - kabini ngosuku
Oku kwanele ukunyamekela amazinyo akho. Uze ungalibali malunga namazinyo. Abantu abaninzi bacinga ukuba xa baxubha amazinyo abo, bhetele. Akunjalo. Nanku umgaqo "ongcono ungaphantsi, kodwa ungcono". Emva koko, ukuxubha kwamazinyo rhoqo kunokusonakalisa kakubi i-koqweqwe lwawo, kwaye oku kuya kuba neengxaki ezinzulu. Ngemva kwemini kungcono ukusebenzisa i-rinses ekhethekileyo yomlomo - indlela esheshayo nefanelekileyo yokususa amaqhekeza okutya amazinyo kwaye unike ukutsha ukuphefumula. Kwaye akukho mfuneko yokwenza umonakalo owongezelelweyo we-eamel.
5 imizuzu yokuphefumula
Lo ngumgangatho oqhelekileyo ukuba umntu abe nempilo. Ukuxinezeleka kunokubangela izifo ezahlukahlukeneyo, kwixhala kunye nokudandatheka kwi-hypertension nokuhlaselwa kwentliziyo. Ngoko ke, kufuneka nje uphumle. Kodwa kufuneka wenze okulungileyo. Unokuhlala kwisiqingatha seyure phambi kweTV kwaye ukwandisa ukukhathala, kwaye unako ukuphumla imizuzu emi-5-kwaye uzive ukhawuleza ngamandla kunye namandla. Yilapho indlela yokuphefumla inceda. Hlala uhlale, uphumule kwaye uphefumle ngokujulile, gcwalisa umzimba nge oxygen ukuya phezulu. Uya kumangaliswa ngendlela le ndlela iphumelelayo ngayo.
Thatha i-multivitamines ngensimbi
Izifundo ezenziwa kwabasetyhini asebekhulile ziye zabonisa ukuba ukuthatha i-multivitamines ayichaphazeli isifo senhliziyo kunye nomhlaza kule nqanaba leminyaka. Ngoko kutheni oogqirha bancomela i-multivitamines kangaka? Ngezizathu ezibini: ubukho bentsimbi kunye ne-vithamini D. Le ndlela yokugqibela ihlala ingekho kubasetyhini. Okwangoku, isinyithi sikhusela intliziyo kwaye sinciphisa umngcipheko wesifo somhlaza webele. Kananjalo, amanqanaba aphantsi esinyithi maxa wambi adibaniswa nokuya esikhathini, ukuphazamiseka kwegazi kunye nomngcipheko wokungabikho. Intsimbi yinkampani ye-oksijini egazini, ngoko ke ukuba ungenayo ngokwaneleyo emzimbeni wakho, uba luvila kwaye ulele. Ingqondo yakho kunye nezitho zangaphakathi azikwazi ukusebenza ngokufanelekileyo kwaye ukungasebenzi kakubi kunokwenzeka. Qinisekisa ukuthatha i-multivitamin ngentsimbi njengendlela yomshuwalense wezempilo ukuze ube nempilo.
Ubuthongo obuhle - iiyure ezingama-7 ukuya kwezi-9
Ukulala ngumzuzu obaluleke kakhulu ukuqinisekisa impilo yakho yangoku kunye nezayo. Ucwaningo luye lwabonisa ukuba abantu abalala bancinci baninzi bafumana ubunzima beenkqubo zesifo, ukukhuluphala, isifo sikashukela kunye nomfutho wegazi ophezulu. Beka ixesha lakho kwaye uzame ukulala ubuncinane kwiiyure ezingama-7 ukuya kwi-9 ngeveki. Ukuqhubela phambili umzimba uya kuvuselelwa kwakhona, kwaye uya kuziva ungcono. Uya kumangaliswa ngenguqu kwiimeko zakho kunye nokubonakala kwakho. Uza kujonga omtsha kunye nentsha kunanoma yiphi ubudala.
KWONKE IVEKI
Yidla iintlanzi
Iintlanzi zasolwandle olutsha zibonelela "ama-healthy" amafutha kunye ne-omega-3 acids. Ezi zixhobo ziyakhusela intliziyo kwisifo. Kodwa kungekhona kuphela. Kubandakanya i-omega-3 acids ukunciphisa umngcipheko wokuba nomfutho wexinzelelo kunye nokudandatheka, ukuphucula imemori. Ungadli kuphela iintlanzi kunye neentlanzi zasemanzini. Ziquka ekudleni kwama-walnuts, i-linseed ioli kunye ne-sushi (zixhamla ngokukhethekileyo).
Ukulungiswa ngokwenyama
Iingcali zikunika inkululeko epheleleyo: kuxhomekeke kuwe, indlela yokuzikhupha. Ingaba yimaminithi engama-20, imizuzu engama-40 kwi-rollreader, imizuzu engama-35 ngeenyawo endleleni yokusebenza-konke oku kuza kuvelisa iziqhamo. Izifundo ezininzi zibonisa ukuba abafazi badinga iyure eli-1 lomsebenzi ngosuku. Oku akuthethi ukuba ngehora lizizisela kwi-sweat yesixhenxe, kwaye ke yonke imihla ilele embhedeni. Umthwalo kufuneka utyunjwe. Kungcono ukufundisisa imizuzu eyi-10, kodwa kusasa, ngemini nangokuhlwa. Ewe, imisebenzi emininzi kakhulu, umzekelo, ukubunjwa, kabini ngeveki kuya kuba kukuphakama kobugqibeleleyo, kodwa oku sele kufuna uqeqesho oluhlukeneyo, ixesha, imali kunye nomnqweno. Kwaye isizathu sokuqalisa imisebenzi enjalo kufuneka sibe ncinane sibonakale. Ngokomzekelo, ukuba unesisindo esiphezulu okanye ukusilela kobunzima bomzimba. Ukuba uziva uqhelekileyo kwaye uqhelekileyo - akufuneki wenze iinzame zokuphikisa isaga "ababukeli okuhle kwizinto ezilungileyo". Iiyure ezaneleyo ngosuku ukuhamba, musa ukuhlala. Impembelelo iya kuba yimfuneko - awuyi kubuza.
Ukulala ngesondo
Kakade, unako ukwenza njalo, nangona imihla yonke. Kodwa mhlawumbi kanye ngeveki. Ukongezelela koko, isondo sinqweneleka ngokwenyama, sihamba kunye ne-orgasm, kwaye kungekhona nje ukuqhutyelwa komsebenzi we-"conjugal duty". Ukwabelana ngesondo akuhlali kumnandi kuphela, kwaneenzuzo ezinkulu zempilo. Xa kuziwa kwi-orgasm, ukukhishwa kwe-oxytocin kujoxwe ngokwenene emzimbeni - abalamli bezinto ezizonwabisa. Baye bathuthukise kwaye baphucule umsebenzi wezitho zonke. Inzuzo eyongeziweyo kukuba emva kokulala ngokwesini ulala ngokucace ngakumbi. Oku kubalulekile kwimpilo.
NONYANGA
Jonga ubunzima bakho
Oku akuthethi ukuba ufanele ugijime kwiisisindo rhoqo kusihlwa uze urekhode ngokutsha iziphumo. Kwaye ngokubanzi, ukutya kunye nokubonakala akukho nto enokuyenza ngayo. Isisindo nje sisona sibonakaliso esiphezulu sempilo yonke yomzimba. Ngoko ke kufuneka wenze ntoni ukuze ube nempilo? Udinga nje ukwazi isiqhelo sakho, apho uziva ulungile, kwaye uzame ukunamathela kuyo. Utshintsho lwesisindo lunokuchaphazeleka nayiphi na into: indlela yokuphila, ukuthatha imithi ethile, ukuqala izifo. Ngendlela efanelekileyo kunye nexesha elifanelekileyo, iingxaki ezininzi zinokuphetshwa kwikamva.
Phawula kwikhalenda umjikelezo wakho wokuya esikhathini
Akusiyo imfihlelo ukuba, ngokufanelekileyo, kufuneka ibe rhoqo. Ukuba oku akunjalo, oku kungabonisa iingxaki ngomlomo wesibeleko, i-neoplasms okanye ukuhluleka kwe-hormonal. Kwaye, oku, kunokuchaphazela ukuzala. Icebo: Faka isicelo kwifowuni yakho yeselula, uncedise ukubala umhla ovuthayo. Oku akuncedi kuphela abo bafuna (okanye, ngokuchaseneyo, abafuni) ukuba bakhulelwe. Oku kuya kukunceda uqaphele impilo yakho, ukwazi zonke iimpawu zayo kwixesha elithile.
NONYAKA YONYAKA
Tyelela udokotela wamazinyo
Ngelishwa, lo mgaqo usebenza kuphela kwi-30% yabasetyhini abangaphantsi kweminyaka engama-35. Okwangoku, oku kubaluleke kakhulu. Emva koko, ugqirha ahlole nje amazinyo, kodwa wonke umlomo womlomo, ukutyhila iingxaki ezinzulu ekuqaleni. Ukufumanisa umhlaza womlomo, ukuqala kweedpepes, ukulimala kwimizimba yethambo - konke oku kunokubonakaliswa ngudokotela wamazinyo ngexesha loviwo. Ewe, kunye neengxaki ezinamazinyo, kunjalo. Ukuxwayisa kulula kwaye kuncinci kunokunyanga. Ukutyelela ugqirha ubuncinane kabini ngonyaka kungakusindisa ekubeni uphathwe.
Yiya kudermatologist
Umdlavuza wesikhumba, njengomthetho, kunzima ukuwuchonga kumaziko okuqala. Kodwa kunokwenzeka. Into ephambili kukutyelela ngethuba le-dermatologist. Ngokukodwa emva kokuhlala emazweni atshisayo okanye emva kweeholide elula elwandle. Ewe, kwaye uhlolo oluqhelekileyo lolusu luya kuba lukhulu. Ikhumba lilungu elikhulu kunomntu. Ikakhulu ibonisa iingxaki zangaphakathi ezihambelana nokungabikho kwezinto ezithile, inkambo engafanelekanga yeenkqubo okanye ukuqala kwesi sifo.
Thatha uvavanyo lwezilwanyana
I-International Congress yezilwanyana zezilwanyana kunye namaGynecologists uncoma ukuba ngamnye umfazi ahlolwe ngumbono ubuncinane kabini ngonyaka. Nangona uvakalelwa kakuhle kwaye akadingi unyango. Kufuneka ukuba uthathe i-cytologic smear ukusuka kumfazi. Kutheni oku kuyimfuneko? Kanye kunye neeseli zeendonga zesisu, iiseli ze-cervix zifakwe, ngoko zihlolwe nayiphi na i-neoplasms, isifo okanye isithofu. Ngexesha loviwo, ummandla wonke we-pelvic kunye nento engaphandle ihlolwe: i-vulva, isibeleko, isisu. Ukuhlolwa kwe-gynecological kungafumanisa ukulimala okuhlukahlukeneyo, kubandakanywa nobukho bama-cysts kunye ne-fibroids. Ungaphinda ucele i-gynecologist yakho ukuba ihlole i-chlamydia ne-gonorrhea. E-Rashiya, olo vavanyo lunconywa minyaka yonke kubo bonke abesifazana abasetyhini abangaphantsi kweminyaka engama-35.