Usuku lokucoceka kokuya exesheni 2020: Ngaba ukhetho lwakho lweXesha ekuchaphazela iMpilo yakho?

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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USuku lokuCoca exesheni luyaqatshelwa ngomhla wama-28 kuCanzibe minyaka le. Olu suku lujolise ekuqaqambiseni ukubaluleka kolawulo lokucoceka kokuya exesheni. Yaqalwa yi-NGO yase-WASH United esekwe eJamani ngo-2014 kwaye umhla wama-28 wakhethwa ukuba avume ukuba iintsuku ezingama-28 bubude obuqhelekileyo bomjikelo wokuya exesheni.

Usuku lokuya esikhathini lokuya exesheni 2020 umxholo ' Amaxesha kuBhubhane '. Umxholo ubalula imiceli mngeni abajamelene nayo abantu basetyhini ngexesha lokuya exesheni phakathi kwendyikitya yokufa eqhubekayo kunye nokukhanyisa indlela imiceli mngeni eye yambi ngayo ngexesha lobhubhane.

Egameni losuku, makhe sijonge ukuba ukhetho lwakho lokuya exesheni luyichaphazela njani impilo yakho iphela.

Kwabo 'bakhethwe ngesandla ngoothixo', ukuya exesheni okanye amaxesha kunokuba kungangxaki enkulu. Kodwa kuthi sonke, ngokulula lelona xesha linxunguphalisayo ngenyanga. Unentlungu, uxinezelekile, udikiwe, udidekile kwaye ulusizi ngaphandle kwesizathu. Ewe inokucaphukisa kwaye ikhathaze.

Nangona iintlungu kunye nokudideka kunokufumana ukuxhalaba, zikho iindlela onokuthi uzithathe ukuze uzilawule. Njengokusebenzisa ibhegi yamanzi ashushu, ukufunxa itshokholethi emnyama, ukuzifumanela umthambo olula njalonjalo.

Oko kuyathethwa, kukhuselekile ukuthi amaxesha akho kunye nempilo yakho zidibene kwaye oko akufuneki kumangalise kuye nabani na onesibeleko. Yonke into oyenzayo ukusukela ngexesha lokulala ukuya kwinani lokutya okutyayo ngexesha lakho unonikezelo lokuchaphazela impilo yakho iyonke.

Sonke sifunde malunga neendlela zokulawula ixesha lakho, ixesha lesithuba sokuqala kunye nokunxibelelana kwempilo ngokubanzi, ukuba sexesheni kuyichaphazela njani impilo yakho njalo njalo. Namhlanje, siza kujonga iindlela kunye neendlela apho ukhetho lwakho lwexesha elinokuchaphazela ngayo impilo yakho iphela, ngamagalelo avela kwingcali yezempilo yaseBoldsky uGqirha Arya Krishnan.

Ukukhetha kwakho ixesha kunye nefuthe lakho kwimpilo yakho

Sonke siyayazi into yokuba impilo yakho idlala indima enkulu kumjikelo wakho wokuya exesheni. Kodwa ubusazi ukuba ukhetho olwenzileyo ngelixa usiya kumaxesha akho lidlala indima enkulu kwimpilo yakho iyonke? Makhe sijonge indlela ukhetho lwakho lwexesha olunokuthi luyichaphazele ngayo impilo yakho.

Ke zithini izinto ezikhethiweyo zexesha? Ayisiyonto ngaphandle kwezinto ezifana nokutya, ukwenza umthambo, ukulala kunye nezinye izinto ezifanayo ozenzayo, kodwa ngelixa usexesheni.

Eli nqaku liza kuqwalasela le miba ilandelayo njengokhetho lwexesha elinzima.

• Umkhwa wokutya
• Ixesha lokulala
• Zilolonge kwaye uphumle
• Iimveliso zexeshana ezisetyenzisiweyo

1. Ukutya umkhwa

Ukutya kwakho kunempembelelo enkulu kumjikelo wakho wokuya exesheni. Indlela otya ngayo kunye nento oyityayo inokuchaphazela iimpawu ze-PMS, kwaye mhlawumbi iphazamise nemijikelo yokuya exesheni. Uhlobo lokutya okutyayo lumisela ukusebenza kunye nokusebenza kweenkqubo zebhayiloji zomzimba wakho ^[1] . Ukugcina ukutya okunempilo kunye nokulandela ngokufanayo ngexesha lakho lenyanga yenye yeendlela ezilungileyo zokufumana ixesha elingenaxinzelelo.

Ukutya okungenampilo okubandakanya ukutya okucoliweyo nokwenziweyo kunokunyusa iintlungu zokuya exesheni kunye nokutya okuphezulu kumafutha agcweleyo kunye nokuhambisa kukwabangela oku. Kubalulekile ukuba ube nokutya okusulungekileyo kwaye okunesondlo okugcwele ukutya okunefayibha. Kuba, ukutya ukutya okungenampilo kunye nokutya okunesondlo kunokucinezela i-hypothalamus, pituitary, kunye neadrenal gland ^[Mbini] . Ezi ndlala zinoxanduva lokugcina ibhalansi yehomoni enxulumana ngokuthe ngqo namaxesha akho.

Ukufumana ixesha lokonwaba nelingenazintlungu kunye nomzimba ophilileyo, cinga ngala manyathelo alandelayo ^{[3] [4]} .

• Landela ukutya okune-carbohydrate eninzi kuba ukutya okune-carb ephantsi kunokuphazamisa ukusebenza kwe-thyroid kunye namazinga asezantsi e-leptin emzimbeni.
• Gwema ukutya okuphezulu.
• Bandakanya amafutha asempilweni njengoko enceda ukuxhasa amanqanaba ehomoni kunye ne-ovulation. Unokufumana amafutha asempilweni kukutya okunje ngeesalmon, iioyile zemifuno, iialnuts kunye nembewu yeflakisi.
• Yitya ukutya okune folate etyebileyo, i-beetroot, amaqanda, iimbotyi, i-asparagus njl.
• Sukutya ukutya okutyiwa okunje ngebhekoni, iitshiphusi, iisuphu ezisemathinini njlnjl.
• Gwema iilekese kunye nokutya okulula kwaye endaweni yoko, ube neziqhamo.
• Kunqande ukutya okunezipayisi njengoko ukuzitya kunokukhokelela kuqhushumbo nakwirhasi.

Ngaphandle kwezi, iintlobo ezithile zokutya ziluncedo ngokukodwa ngamaxesha ^[5] .

• Yitya iibhanana ngesixa esikhulu semagniziyam kunye ne potassium, nangona kunjalo, ungatyi ngaphezu kwesibini ngosuku.
• Yitya ipapaya njengoko iqulethe icarotene, isondlo esixhasa amanqanaba e-estrogen kwaye ikwanceda kwisivumelwano sesibeleko.
• Iipineapples ziluncedo kwimpilo yakho ngamaxesha akho njengoko iqulethe i-enzyme bromelain, enokunceda ukuhamba kwegazi kunye nokuveliswa kweeseli ezibomvu nezimhlophe zegazi.

Ukukhetha into oza kuyitya ngexesha lakho kubalulekile kuba, umzimba wakho usebenza ngokwahlukileyo kunesiqhelo, kubalulekile ukuba ukhethe iintlobo ezifanelekileyo zokutya njengoko kuchaphazela impilo yakho iphela ^[6] . Kuba njengoko kukhankanyiwe ngasentla, into oyityayo yiyo egqiba ukuba umzimba wakho uzenza njani iinkqubo zebhayoloji.

2. Umkhwa wokulala

Ngelixa usexesheni, kubalulekile ukufumana inani elifanelekileyo lokulala. Ukungabikho kokulala kunokuthintela imisebenzi yakho yomzimba, ukuphazamisa umjikelo wakho kwaye wenze iimpawu zibe mandundu. Ngentlungu ebuhlungu kunye nokopha okungaphezulu, umzimba wakho kunye nengqondo iyadinwa kwaye ekugqibeleni ikwenze ungabinakho ukusebenza kwaye wenze imisebenzi yakho yemihla ngemihla. ^{[7] [8]} .

Ukungabikho kokulala kunokuba yimpembelelo yecala , apho zombini ezi zinto zixhunyiwe. Inani elisempilweni leyure yokulala linokunceda ubeke ingqondo yakho ngokukhululeka kwaye ke uncede ukulawula amanqanaba oxinzelelo kwaye ngokuchaseneyo, oko kukuthi, ukulawula amanqanaba oxinzelelo kunokunceda ekuphuculeni umgangatho wokulala kwakho ^[9] . Ukungalali ngexesha lakho kuya kuyenza buthathaka imizimba yethu kwaye kubangele iintloko kunye nokucothisa inkqubo yakho yokucinga.

Sebenzisa ukutya okufana ne-kiwi, iiamangile, iti ye-chamomile, itsheri njl.njl. Ukunceda ukuphucula umgangatho wakho wokulala oya kuthi uncede umzimba wakho uphumle, nto leyo ibalulekileyo ngexesha lakho lenyanga ^[9] . Izifundo zibonise ukuba abanye abantu basetyhini bakufumana kunzima ukulala ngeli xesha, ngelixa abanye belala iiyure ezongezelelweyo. Nangona kunjalo, ukulala kancinci ngeli xesha akuyongxaki konke konke, uyavuma uGqirha Krishnan.

Ungazilungisa iingxaki zakho zokulala ngokwamkela la manyathelo alandelayo ^{[10] [4]} .

• Beka igumbi lakho lokulala kwiqondo lakho lokushisa ngaphambi kokulala.
• Gwema ukutya okunzima ngaphambi kokulala.
• Zama ukutshintsha indawo olele kuyo, ukongeza okanye ukuthabatha imithwalo, okanye ukusebenzisa iphedi yokufudumeza.
• Gwema i-caffeine iiyure ezininzi ngaphambi kokulala.

3. Zilolonge kwaye uphumle

Ngelixa usexesheni, kubalulekile ukuba umzimba wakho uhambe. Unokuziva ubuthathaka kwaye udiniwe nokuba ungaphakamisa umnwe kodwa, ukoyisa ubuvila kunye nokufumana izihlangu zakho zokubaleka kunezibonelelo ezimangalisayo kwimpilo yakho ekuhambeni kwexesha. ^{[Shumi elinanye]} . Nangona kunokubonakala ngathi yinto engenakuphikiswa ukuyenza kodwa ukuzivocavoca ngeli xesha lakho kunganciphisi kuphela iimpawu zokuya exesheni kodwa kukwakhuthaza nendlela yokuphila esempilweni.

Ukuzivocavoca kunokunceda ekuthomalaliseni iimpawu ezinjengeentlungu, iicramps, ukudumba, ukutshintsha kwemozulu, ukuba nochuku, ukudinwa kunye nesicaphucaphu. Ngaphandle kwezi, ukuzilolonga ngexesha lokuya exesheni kuluncedo kulomzimba jikelele kwaye kunokunceda ukunciphisa umngcipheko kunye nokuqala kwemicimbi eyahlukeneyo yezonyango kunye neengxaki zempilo ezinje ngokuhlaselwa sisifo sentliziyo, ukubetha, isifo samathambo, isifo samathambo, isifo seswekile njalo njalo ^[12] .

Umzimba, kunye notshintsho lweekhemikhali olwenzeka emzimbeni womfazi ngexesha lakhe, lunokulawulwa ngomthambo olula. Ukuhambisa umzimba wakho kuya kunceda ukwandisa imveliso ye-endorphins, iihormones zokuziva ulungile kunye nokunciphisa uxinzelelo kunye nentlungu kwaye ngaloo ndlela uphucula imeko yakho ^{[Shumi elinanye]} .

Ukuzinceda ngamaxesha kunye nakwimpilo yakho iyonke, unokulandela le mithambo ichazwe ngezantsi ^{[13] [14]} .

• Ukuhamba
• Ukukhanya kwe-cardio okanye ukusebenzisa i-aerobic
• Uqeqesho lwamandla
• Ukolula ngobumnene kunye nokulinganisa

MUSA ukuzifaka nakweyiphi na imikhwa ebanzi yokuzilolonga kuba ayizukunceda umzimba wakho nangayiphi na indlela. Kunye nale, kubalulekile ukuba unike umzimba wakho ukuphumla. Ngaphandle kokulala, umzimba wakho ufuna ukuphumla kuba, xa usexesheni, iihomoni zabasetyhini ziphantsi kakhulu. Inkqubo yokhuselo ibuthathaka kwaye iphantsi amandla amanqanaba, awuyi kuba kwimeko yokusebenza ngokufanelekileyo. Ke ngoko, ukwenza ukuphumla kubalulekile ^{[Shumi elinantlanu] [13]} . Kwangokunjalo, ukungabikho kophumla kunokukhokelela kumngcipheko ophakamileyo wemicimbi yezempilo kunye neyempilo.

4. Iimveliso zexesha

Iimveliso ezicocekileyo zowasetyhini zihlala zisembindini weengxoxo, nokuba yirhafu yexesha okanye ifuthe elibi elinokuba nalo kwindalo esingqongileyo, iipads, iitampon kunye neekomityi zokuya exesheni zizinto ezikuvumela ukuba uqhubeke nobomi bakho - ngaphandle kokugqibezela ukhathazekile ngamachaphaza egazi 'kunokwenzeka'.

Ukukhetha uhlobo olululo lwemveliso yokuya exesheni kunokubonakala ngathi kulula kodwa mandikuxelele ezo zingasemva, akunjalo ^{[16] [17]} . Izinto ezinje ngomgangatho womsebenzi, indleko, uzinzo- ngaba inokuphinda isebenze okanye ilahlwe, ukusetyenziswa kwayo kube lula kunye nexesha elifanelekileyo-ungayinxiba ixesha elingakanani imveliso ngaphambi kokuba itshintshwe okanye icocwe kufuneka ithathelwe ingqalelo xa uchonga eyona mveliso ilungileyo yomzimba wakho kunye nendlela yokuphila.

Ngelixa ukhetha imveliso yexesha elifanelekileyo kuwe, kubalulekile ukuba ukhethe enye engakulungelanga wena kuphela kodwa ikwalungele nokusingqongileyo. I-napkin eqhelekileyo okanye i-tampon iqulethe inani elikhulu leplastiki, elinokuthatha ukuya kuma-500-800 eminyaka ukubola [18]. Ngokunyuka okuxhaphakileyo kumanqanaba ongcoliseko lwehlabathi kunye nengxaki yokusingqongileyo - ixesha lifikile lokuhlaziya iindlela zakho eziqhelekileyo kwaye wakhetha ukuya exesheni okuzinzileyo. ^[19] . Umntu ongatshatanga usebenzisa i-11,000 yeephedi zangasese okanye i-napkins ebomini babo kwaye ngoku, phinda-phinda oko ngenani labasetyhini abasexesheni- kuninzi.

Iikomityi zokuya exesheni yenye yezona zinto zibiza iindleko kunye nemveliso yezempilo engabizi mali ininzi elinobomi iminyaka eli-10. I-silicone yodidi lwezonyango esetyenzisiweyo ekwenziweni kweekomityi zokuya exesheni inamathuba asezantsi kakhulu okufumana naluphi na usulelo okanye ukucaphuka ^{[Amashumi amabini]} . Xa kuthelekiswa ne-napkins yococeko kunye neetampon, iikomityi zokuya exesheni zinokuthwala imithamo emikhulu kwaye zithintele nakuphi na ukuchitheka kwaye azikhuphi nevumba. Ngokuchasene nenkolelo edumileyo, iikomityi zokuya exesheni zilungele ukuhamba kwaye akukho mfuneko yokuba zitshintshwe rhoqo emva kweeyure ezi-5 ukuya kwezi-6 -zenza olona khetho ^{[amashumi amabini ananye]} .

Kwinqaku lokugqibela ...

Ukukhethwa kwexesha lakho kunempembelelo kwimpilo yakho iyonke. Ngenxa yoko, yonke into oyenzayo inegalelo kwimpilo yakho. Nangona kunjalo, unamandla kwaye unikezelwa ngobuninzi bokukhetha kunye nokukhetha ukukhetha ngokuzinzileyo nangokufanelekileyo-ke ukhethe ngobulumko kwaye uphathe umzimba wakho ngokuchanekileyo!

Iifoto nguSharan Jayanth

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