Lesi sikhathi sesabisa abesifazane abaningi, ngoba ngalesi sikhathi, kunezinguquko eziphawulekayo kuwo wonke umzimba wesifazane, kodwa izinguquko eziyinhloko ziphathelene nesistimu yokuzala. Lokhu kubangelwa ukuguquka emlandweni we-hormonal wama-hormone ocansini wesifazane-ama-estrogens, okukhiqizwa kuwo okwehla kule minyaka. Umvelo uye wabeka phansi kangangokuthi kule minyaka yobudala bokuthi isisu sobunikazi abaningi siphelile, ama-ovari "aqeda umsebenzi wabo" futhi ayeke ukuya esikhathini. Manje umsebenzi oyinhloko wabesifazane ukuvikela inzalo kakade ekhona, futhi hhayi ukuzala.
Ama-hormoni ngokuvamile athakazelisayo "izidalwa", ngoba "abamele" cishe cishe zonke izitho nezicubu. Yingakho, ithonya labo likhulu kakhulu kuwo wonke umzimba wesifazane. Ukunciphisa i-estrogen eholela ekusungulweni kwe-okuthiwa i-menopausal syndrome. Izingxenye eziyinhloko zalokhu ukucindezeleka, ukukhanya okushisayo, ukujuluka, ukuthukuthela, ukulala, ukukhuphuka okukhulu kwenhliziyo, ukushintsha kwemizwelo nokukhathala okwandayo.
Ngaphezu kwalokho, kunezinye izinguquko ezihlobene nobudala, eziningi zazo ezigeleza ngaphandle kokubamba iqhaza kwe-estrogen. Lokhu kuwuhlukumezeka kwamathambo, ukuzwela kasawoti, ngokulandelana, ukugcinwa kwamanzi, futhi ngenxa yalokho - edema, ukwanda kwe-cholesterol egazini futhi ngenxa yalokho - izinguquko ekucindezelweni kwegazi, izinkinga ohlelweni lwamanzi (ukungahambisani kwamagciwane, izinqubo ezihlukahlukene zokuvuvukala), ushintsho lwesisindo, ingozi ye-neoplasm engokwemvelo futhi iyakhula ngokukhula.
Yini okufanele ngiyenze? Ungabasiza kanjani abesifazane kule nkathi enzima? Ngiphakamisa ukubeka yonke into emashalofini futhi ngixoxe ngendlela yokuqinisa impilo yowesifazane emva kweminyaka engu-45:
1. Hlala phansi bese uthatha iminyaka yakho kanye nazo zonke izinguquko ezenzekayo, njengeqiniso. Lena inqubo yemvelo futhi wonke umuntu kufanele adlule. Yiba netiyi eliphuza nge-melissa.
2. Ukuvakashela njalo odokotela njalo. Okokuqala, ake sinqume ukuthi yiziphi odokotela nokuthi kubaluleke kangakanani ukuvakashela owesifazane emva kweminyaka engu-45:
- Udokotela wamazinyo kufanele avakashelwe okungenani kanye njalo ezinyangeni eziyisithupha, ngenkathi ekhuluma ngakho konke okukukhathazayo, kuze kube sekhanda. Qinisekisa ukuthi uhlola amahomoni.
- I-cardiologist, njalo ezinyangeni eziyisithupha kufanele enze i-cardiogram.
- I-Mammologist, njalo ezinyangeni eziyisithupha kumele wenze umthambo wenyanga futhi uthinte nyanga zonke isifuba sakho.
- Uchwepheshe.
- I-Gastroenterologist.
Kumele futhi kukhunjulwe ukuthi noma yisiphi isifo esikhathini esizayo singaba yisifo esibi kakhulu, ngakho ungasheshi ukwelashwa.
3. Landela ukudla . Lokhu kungenye yezingqinamba eziyinhloko, ngoba isisindo esiningi siholela ezifweni zenhliziyo, nasezifweni zamathunjini, nangokwanda kwegazi. Ukwengeza, abantu abakhuluphele kakhulu banesifo sikashukela. Njengoba wazi, ngokuguga, umsebenzi we-muscle ulahlekile, futhi, ngenxa yalokho, isisindo somzimba, futhi indawo yaso ihlala izicubu ezinamafutha.
Iyini ukudla:
- Nciphisa ukusetshenziswa kofulawa nezitsha ezimnandi. Uma iningi lethu libekezelela ukusetshenziswa kwefulawa, bese kuthi kusuka kumnandi, abaningi abakwazi ukulahla. Kulesi simo, kunconywa ukuba ususe ushukela uju noma izithelo ezomisiwe, njengoba ungadla ama marshmallows, kodwa hhayi ngaphezu kwezicucu ezingu-2-3. ngosuku.
- Sisebenzisa okuningi, i-iron ne-calcium, ngoba esikhathini esibucayi isidumbu sishaya ngokushesha. Ngaphandle kwalokho kufanele wenqabe inyama. Isilinganiso sakhe kule minyaka sipheze ngo-80-100 g ngosuku. Inyama icebile insimbi. Unganqabeli nemikhiqizo yobisi, imithombo ye-calcium. Kodwa kuzo zombili izimo, okuqukethwe kwamafutha kufanele kunciphise.
- Nciphisa ukudla okusawoti, ukusetshenziswa okudlulele okuholela e-edema.
- Kunconywa ukuthi kufakwe ikhofi ngetiyi eluhlaza.
- Uma kunokwenzeka, esikhundleni sebhotela, imayonnaise, isobho kanye namanye ama-sauces, ngemifino noma ngamafutha omnqumo.
- Kanye ngesonto, lungisa usuku lokulayishwa. Akuyona neze eyingozi ukuhlala ku-yogurt nama-apula ngosuku.
- Ungakhohlwa ngezithelo, ikakhulukazi ama-apula awusizo.
- Qinisekisa ukuthatha amavithamini, kuyadingeka ukuthi ihambisana neminyaka yobudala, kodwa ingaba yinkimbinkimbi yamaminerali nje.
4. Ukudlala imidlalo . Kule minyaka yobudala, ungenza i-yoga, i-callotetics, noma ezinye zezemidlalo, kodwa ungagcini amandla akho. Kulokhu, asiyikusetha amarekhodi, kodwa nje sifuna ukuvimbela imisipha ukuba isuke i-atrophing nokuvuvukala ngamafutha.
5. Ukuphila obuseduze . Uthando kufanele luqhutshwe njalo, ngoba phakathi nokuya esikhathini, iningi labesifazane liye landa umsebenzi wobulili, cishe akunakwenzeka ukuba ukhulelwe, kodwa ezinye izinkinga kumama we-menopausal syndrome zingagwenywa, ngenxa yokusebenza ngokocansi okuvamile.
6. Ukubukeka. Kule minyaka yobudala, ungakhohlwa ngesikhumba, sibe somile, ngakho-ke sidinga ukuphuthumayo nokudla okuvamile. Ngaphezu kwalokho, manje izinkampani eziningi zezimonyo zikhiqiza imikhiqizo ngokweminyaka. Ungakhohlwa ngezinwele, ukuvakashelwa okujwayelekile kubalungisi bezinwele nakho kuyamukelwa.
7. Amakilasi. Abesifazane abaningi emva kweminyaka engama-45, bethola amathalenta amasha, othile uqala ukubhala izinkondlo, othile uthatha i-easel, othile-idansa nje. Akufanele ushiye "okufunayo" kwakho. Emva kweminyaka engu-45, ukuphila kuqala kuphela!
Sihlolisise indlela yokuqinisa impilo yowesifazane emva kweminyaka engama-45. Othandekayo besifazane, khumbula ukuthi uhle kunoma yikuphi ubudala. Kuzo zonke izikhathi zokuphila udinga ukubheka izikhathi ezinhle kuphela futhi konke kuzoba kuhle! Sethemba ukuthi lawa macebiso azokusiza ukunqobe izinkinga ezincane ezihambisana nalesi sizukulwane, futhi ugcine uthando lokuphila kanye nomuntu oyithandayo!