Yintoni eyabangela ukozela ngexesha lokukhulelwa ekuqaleni?

ixesha elide-walindela imicu ezimbini wazisa uvuyo yokuqala kunye nochulumanco ezihamba mama elizayo, ngoko ke kufuneka aphathe ngenyameko yonke intsimbi alarm onika umzimba. Ukuba, phambi kokuba umthetho usekhona kangaka kude, ukuba asebenza musa unokuthekelela ngesikhundla sakho umdla, kodwa yaba yinxalenye yamazwe asakhulayo ukozela, ungakhathazeki. omama abaninzi baya ukukhumbula ukuba bangathanda ukulala kanye ekuqaleni lokukhulelwa: akunakwenzeka ukuba isebenze ukuqokelela iingcamango zakhe, amandla yemveliso engekho nemicimbi zasekhaya. into yam yokuqala, Kakade ke, ngesi sifo, kodwa yinto Kuyaziwa akukho ndlela eyingozi. Ubuthongo ngexesha lokukhulelwa ekuqaleni kwenzeka ngo-80% yabafazi, yaye ngokufuthi iqukumbela ekhulelwe.

kuvamile

Kuba abathile, ikamva ngumama - kuluvuyo olukhulu abanye isizathu ixhala kunye neemvakalelo, kodwa kunjalo umzimba phantsi koxinzelelo. Ngoko ke, ukozela ngexesha lokukhulelwa kwangoko - ngaba Ukuzama ukuthintela onokugula okunjalo kunye namava. Kukho ipateni umgca, ngoko ngaphantsi ukhathazeka kwaye ufumane luvo, wozela kangako. Kwiimeko ezinjalo, i imfuno engxamisekileyo ukwenza ukucamngca, ukuphefumla imithambo, uzixhoxhile echibini.

Izizathu

Ukozela ukukhulelwa xa usaqala uba yezizathu ezininzi, iyileyo ukudlala indima.

• Okokuqala utshintsho hormone. Le ephilayo akawuvali kakhulu malunga nekamva lokuya kubeleka, ukuze yonke into akayi baphazanyiswe nje. Emva kweenyanga ezilithoba zokuqala, uya kufuneka ukwenza ummangaliso wokwenene: ukusuka iiseli ezimbalwa ukuze zikhule umzimba womntu iphila. Oku kuya kufuna ukwakha zonke iinkqubo kwemichiza, uze emva koko ukuze kumelwane neenguqulelo.
• Ubuthongo ngexesha lokukhulelwa kwangethuba ukuze ibe ngenxa umthwalo anda, apho umama okhulelweyo babengaqhelananga. Ngeli xesha ke kungcono ukuba ukuzama ukubuyisela ishedyuli ngesinyibiliko bekolo uxolo.
• Icala zengqondo kwakhona idlala indima ebalulekileyo: namava amatsha, iimvakalelo, ukuhanjiswa kolwazi, ukusuka apho okhulelweyo eziva ediniwe.
• Stress kunye nokudakumba ezinxulumene nale meko, ngokulula nimqumbise ukozela nisaqala yokukhulelwa. Ukuya yokubambezela umfazi sele basole ngale meko yabo, nto leyo sasijonga kunye ukuzola Olympian. Intabalala isizathu sokuba Ungakhathazeki - oko Uyeza umtshato okanye ukungabikho-NMMU, ubume zemali, usapho kunye nabahlobo reaction, utshintsho rhoqo semilo.
• Ekugqibeleni, ukungondleki kakuhle, ukutya kunye ntshikilelo phezulu ku ejimini angangunobangela wokuhlaselwa ukozela. Ngoko ke umzimba ukuxelela ukuba lixesha lokuba isantya phantsi.

Ngokutsho koogqirha

Ukuba uya ugqirha, yena uya kukuxelela nenguqulelo esemthethweni yelogo ye kutheni abasetyhini luwusukele nobuthongo ngexesha lokukhulelwa ekuqaleni. Izizathu, ngokutsho oogqirha, ngaba iinguqu yonyango. Kaloku, lo mfazi ukuba uhlala ekhaya kwaye awunako ukuba uphumle xa ufuna, kodwa kakhulu nzima kwabo iya ukusebenza ngakumbi. Rhoqo time off inokuba isizathu ukugxothwa, ingakumbi ukusukela ukuya kwiiveki 12, kusenokwenzeka. Kodwa imizamo ukuba luyakunceda umzimba ezintweni wakho ezahlukeneyo ayinqweneleki kakhulu, njengoko unako kuchaphazela ekukhuleni komntwana.

Zama ukuba bathathe ikhefu emsebenzini. Ngeli xesha, kuyimfuneko ukuba zihambe kwaye kulula ukwenza imithambo yokuphefumla. ukozela period ngeli thuba akufuneki unyango, njengoko kuya kwenzeka kwakamsinyane kakhulu ngokwam.

utshintsho hormone: kuthetha ntoni?

Kwindawo yokuqala lonke utshintsho ezinxulumene utshintsho kwinqanaba dlala. It yenziweyo amaqanda kwaye ukwenza imisebenzi emininzi luncedo, ezifana:

• Hormone kudala iimeko eziyimfuneko ukuze kuqinisekiswe ukuba iqanda ingenisa wesibeleko kunye ukukhulelwa zenzeka.
• Oko kukuthi, ime ithombo legazi kwaye ivumela ingane iyakhula ngokuqhelekileyo.
• Le hormone igcina ukukhulelwa, kuba kuthintela nokunciphisa izihlunu.
• It inxaxheba ekukhuleni isibeleko, kodwa ivuselela uxinzelelo lwegazi kwalo.

Ngokuqhelekileyo, amazinga aphezulu dlala kuvandlakanywa ekuqaleni ukukhulelwa, kwaye zigcinwa ngoko de malunga 12 iiveki. Oko kukuthi, kwelinye icala, kuyimfuneko ukwenza iimeko ezifanelekileyo ukwenzela uphuhliso umbungu, kunye kwelinye - sisiphumo yimvakalelo ukukhathala nomnqweno ezingisayo yokulala.

Iindlela zokusingatha ukulala

Okokuqala kufuneka sikhumbule ukuba ozele ngexesha lokukhulelwa ekuqaleni - ayilo ngezifo, wena kudingeka nje ukuba ulinde kancinane. Okwangoku, kuyimfuneko ukulungisa kancinane ekudleni kwakho kunye nendlela yokuphila.

Qiniseka ukuba ukutshintsha ubume wemenu njengesiqhelo. Kufuneka ube eninzi mveliso zendalo, ingakumbi kwemifuno. Iluncedo kakhulu ukunyanga wena ku iibhanana, kuba kuchaphazela imveliso iiendorphin okanye iihomoni zovuyo. Bubi kwaye isiqwenga itshokolethi okanye ice cream.

Kubalulekile ukuba pholisa rhoqo gumbi, ngenxa yokuba ukuba alwe bubuthongo, kufuneka imali ukwanda kwe-oksijini. Amaxesha amaninzi abasetyhini ezi mpawu ukuba ekuqaleni ukukhulelwa iwela entlakohlaza ekuqaleni. Umzimba uba kukungabikho iivithamini kunye neeminerali, ngoko udibane nogqirha wakho malunga nokuthatha nezakhiwo vitamin.

Yintoni kufuneka yaziswe?

Eneneni, ukwanda nobuthongo ngexesha lokukhulelwa ekuqaleni - eyongeziweyo lobeko lwe mmiselo, ngoko ke uphawu a azinabungozi. Noko ke, xa bade nokuphakama ebhedini uziva buthathaka kakhulu kwaye mnandi, oko kusenokubonisa ukuba uphuhliso anemia. Oku lula ngenxa yokwanda yokuswela yentsimbi.

Xa kunjalo ke sithethe kwegazi?

Ngokuqhelekileyo, ugqirha uye akwazi ukufumanisa ubungozi kwegazi, nkqu noviwo lwangaphandle yesigulana. Kukho khona ukozela nisaqala yokukhulelwa kunokuba ikhatshwe nesiyezi kakhulu, ukuphelelwa umoya, isikhumba lipholi, kunye antsi kwi eziphelweni uyabonakala. Kulo mzekelo, iba iinzipho ukudleka kakhulu kwaye abe ithinti oluhlaza.

Ukujongana nezi mpawu kuyinto snap. Ukuze wenze oku, nje ukuba adle. Quka ezityiwa inyama ebomvu kunye wesibindi, ngokunjalo iintlanzi. Tea, phezu koko, kubhetele ukubeka ecaleni ngokupheleleyo ukusuka kuluhlu kweemveliso. Ugqirha wakho angamisela okhethekileyo izakhiwo vitamin okanye umthombo ezongezelelweyo yentsimbi ngokokubona kwayo.

Ngoko xa uziva sleepy, ngoko hlaziya nje imibandela yakho yemihla ngemihla uze uzame ukufumana oko ngexesha lenu lokonwaba. ngokukhawuleza kakhulu, imeko yakho sizinzile kwaye ungazilungiselela ngokuzolileyo ukuba intlanganiso kunye nomntwana wakho.