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Abasetyhini banentaba yeengxaki ngexesha kwaye konke kuqala ngexesha le-PMS. Kunye nokuqunjelwa sisisu, iintloko zentloko, imigraines, ukutshintsha kwemozulu, isicaphucaphu, ukubamba, ukudinwa, uxinzelelo, ukonyusa umdla wokutya kunye nohlobo, ukuzuza ngephanyazo nje kokongeza nje ukungcola kwezinto ngexesha lokuya exesheni.
Ukutyeba kobunzima yingxaki eqhelekileyo kwabasetyhini ngexesha labo kwaye nangona kunokubonakala ngathi kuyothusa kancinci, oku kuzuza ubunzima kunakho okanye kunganciphisi nasemva kwexesha lesigaba, oko kuyacaphukisa. Ukwazi ngokuthe ngqo ukuba kutheni ufumana ubunzima ngexesha lokuya exesheni, Nazi izizathu ezisibhozo zokuziva unzima kwaye udumbile.
Ngokutsho kweengcali, abo bathintela ukuba basebenze ngokwasemzimbeni ngexesha lokuya exesheni bafumanisa ukuba obu bunzima bunzima ukuba bube yingxaki yokuhamba kunye nokusebenza. Kuyacetyiswa ukuba abantu basetyhini kufuneka bayenze into yokuba basebenze nangosuku lwabo lokuqala lwexesha, kuba ayincedi kuphela ekunciphiseni ukubamba, kodwa ikwanceda ekunciphiseni ukutyeba ngokukhawuleza.
Ke, manenekazi, Nazi ezinye zezizathu zokufumana ubunzima ngexesha lokuya exesheni. Unokufuna ukujonga oku kwaye ulungele umjikelo wakho olandelayo:
Ukunqongophala koMsebenzi woMzimba
Kuqhelekile ukuba abantu basetyhini babuyela kukutya okuninzi okungenamsoco kunye nokunye ukutya okuphezulu kwekhalori ngexesha labo. Ke ngoko, ukunqongophala kokusebenza komzimba kuya kukhokelela ekuzuzeni ubunzima. Kubalulekile ukuba abantu basetyhini baye ejimini nakwimini yokuqala yexesha labo.
Iingxaki zokuhambisa amanzi
Kuthiwa ngexesha lokuya exesheni, ubunzima bomfazi bunokuguquguquka kangangeepawundi ezintlanu kuxhomekeke kubungakanani bamanzi okanye ukutya akutyileyo. Kule meko, ubunzima buya kuncipha kancinci emva komjikelo wexesha.
Njengoko Ubudala
Okuninzi kuxhomekeke kubudala nako. Njengokuba umntu obhinqileyo ekhula kwaye esiya kwiminyaka yakhe yama-30 kusenokwenzeka ukuba azive ediniwe kwaye engakwazi ukusebenza njengomntu okwi-20's. Ukufumana kukaWright ngexesha lokuya exesheni kungenxa yokwehla kwemetabolism kunye namandla omzimba.
Uxinzelelo
Ukudakumba yenye yezinto uninzi lwabasetyhini olujamelana nayo ngexesha lokuya exesheni. Kwenzeka ngexesha le-PMS kwaye abasetyhini abaphantsi koxinzelelo banotyelo lokutya ngakumbi kwaye bahlala ekoneni bengenzi nto. Oku kungasebenzi kukhokelela ekuzuzeni ubunzima ngexesha.
Amanqanaba eMagnesium Ukuhla
Isizathu sokuba abasetyhini bathande ukurhalela ngexesha lokuya exesheni kungenxa yokuba inqanaba labo le-magnesium liyehla likhokelela ekunyukeni kwamanqanaba e-insulin kwaye ngenxa yoko isidingo seswekile engakumbi emzimbeni kungakhokelela ngqo ekuzuzeni ubunzima.
Ukuqhawula
Umzimba womfazi uhamba ngotshintsho oluninzi lwehomoni ngexesha lokudibana kwaye enye yazo sisisu esidumbisayo. Ngenxa yokuqunjelwa, umntu wasetyhini unokuba namava okuba sexesheni kakhulu kwaye ecaleni kwakhe uzive unzima njengokufumana ubunzima.
Ukugcinwa Kwamanzi
Ukugcinwa kwamanzi kwangaphambi kokuya exesheni sisizathu esiqhelekileyo emva kokudumba, ukuziva kunzima okubonakala ngathi kukufumana ubunzima ngexesha lokuya exesheni. Oku kugcina kwenzeka kwiveki okanye ezimbini phambi kokuba ixesha lakho liqale. Ukuthintela kunye nokulahla le ngxaki qiniseka ukuba indlela otya ngayo inesixa esikhulu seprotein ukuze uhlale ulungile kwaye usebenza.
