Kusasa nangosuku olulandelayo, ukuzola kwe-Olympic kuzokubuyela kuwe - cishe amasonto amathathu. Futhi konke ngoba siphila emjikelezweni wezinto eziphilayo. Ngakho-ke isimo sethu sithinta. Kodwa, kuvela, uma uqonda kahle izilinganiso zenyangakazi, ungakwazi ukuletha kalula isibalo nokubukeka ukuze uhlanganise nokuthuthukisa inhlalakahle. Kulungile kanjani ukuhlala emjikelezweni wanyangazonke, nokuthi ungachaza kanjani izigaba zesifo sokuya esikhathini kwabesifazane?
Umfanekiso
Ukubala umthwalo ekuzivocavoca, udinga ukuhlukanisa umjikelezo wakho ngezigaba ezinhlanu. Isigaba sokuqala - usuku olungu-1 - 6 kusukela ekuqaleni kokuya esikhathini.
Phakathi nokuzimisela kwezigaba zesifo sokuya esikhathini owesifazane akufanele enze ukuguqulwa okubonakalayo lapho ulala emhlane wakho nasemilenzeni ephonswa ngemuva kwekhanda lakho. Iqiniso liwukuthi ezinsukwini ezibucayi amandla emzimbeni angaphazanyiswa kalula, ngoba amandla ngesikhathi sokuya esikhathini aphuma phezulu kuya phansi, futhi ephenduka, uphoqa ukugeleza kwamandla ukushintsha ukuqondisa kwalo. Gwema ukujula okubukhali, ukuphakamisa izisindo, ukuzivivinya kwamandla ngomthwalo osindayo. Ungenza ukukhanya, okungenamandla futhi ngaphandle kokuzivocavoca komshini wokucindezela (kodwa hhayi ngezansi). Lesi yisikhathi esihle kakhulu sokweluleka (ngaphansi kwethonya lamahomoni, imisipha ibe isisindo esikhulu kakhulu). Uma udinga ukuphambanisa amathambo angenawo amandla, ungaphuthelwa lesi sigaba. Ithuba lesibili uzothola kuphela ngesikhathi sokuvuthwa. Maye, kuzo zonke ezinye izinsuku imisipha ye-pectoral ayihambisani kahle "nemiyalo".
Ukunciphisa inkambo ebuhlungu yokuya esikhathini kanye nesigaba se-syndrome yesimiso kwabesifazane kungaba ngokuqeqesha ohlelweni lukaJoseph Pilates. Ukuzivocavoca ngokuvamile, kungakhathaliseki uhlobo lokuzivocavoca, "ubeke izinto ngokuhlelekile" emkhakheni wabesifazane. Kodwa kulabo abanenkinga yezinkinga zomzimba, kungcono ukukhipha ukuhamba ngesikhathi sokuzivocavoca. Uma kukudonsa ngempela ekuzivocavoca, buza uthintana nomzimba wakho. Udokotela uzokutshela lokho ukuzivocavoca akulimazi, kodwa ngokuphambene - kusiza umzimba.
Ingxenye yesibili yesigaba se-syndrome yokuya esikhathini owesifazane ungosuku lwama-7 kuya ku-12. Manje ungakwazi ukugcina ukuqeqeshwa okusebenzayo, ukusebenza ezindaweni eziyinkinga - ukubeka ingcindezi emaphepheni, ezinqeni, ezandleni, emahlombe. Imiphumela emihle kakhulu ingalindelwa kusuka emakilasini e-cardiosal (kuma-tapreader, amabhayisikili wokuzivocavoca, ama-orbitrekah - ama-simulator okuvumela ukuba wenze umzimba ohlangene: ukugijima, ukuhamba nge-skis, ibhayisikili nesinyathelo). Ukuqoqa nokuxilonga kuzosebenza kahle.
Ingxenye yesithathu yesigaba se-syndrome yokuya esikhathini owesifazane cishe usuku lweshumi nesishiyagalolunye nesishiyagalolunye (ovulation). Ngalesi sikhathi, abesifazane banokusebenzisana okuncane. Ngakho-ke, into eyinhloko akusiyo ukuzama ngokuphelele ukufana nokupaka imoto, hhayi ukuhlanganyela empini yokudansa: kukhona kungenzeka ukuthi i-grand prize izothola omunye umuntu. Kungcono ukuyeka i-aerobics ngokuthanda i-yoga, imithwalo yamandla, ukubhukuda echibini.
Isigaba sesine cishe usuku lwama-15 kuya ku-25. Lesi yisikhathi esihle kakhulu sokuqeqeshwa kwezingcingo. Sigcwele amandla namandla. Manje kubalulekile - ungabi nobuvila ukuqeda amakhilogremu engeziwe.
Isigaba sesihlanu sosuku lwama-26 - 30. Isibonakaliso saso esiyinhloko yisifiso se-wolfish, isimo sengqondo singase siwohloke, intombazane encane ethandekayo iphenduka ngokufutheka okubi.
Ngelinye igama, PMS!
Phakathi nalesi sikhathi sokunquma izigaba zesifo sokuya esikhathini owesifazane udinga ukunciphisa umthwalo, ungaguquli ingxenye engezansi ye-press, uye emisebenzini ejwayelekile yokuqinisa. Ukuzivocavoca ngemishini ye-cardio kuyosebenza ngempumelelo manje, kodwa futhi akudingekile ukuba uhileleke emisebenzini enjalo. Uma kungenjalo, uvele ucindezele ukungabi namandla emkhathini.
Kuyathakazelisa ukuthi uma kulesi sigaba sesifo sokuya esikhathini owesifazane unomkhawulo omncane wokudla noma okungenani awudli okungaphezu kokuvamile, khona-ke umuntu angakwazi ukuncipha kalula. Kodwa-ke, umphumela uzoqaphela emva kokuya esikhathini - njengomthetho, umzimba ngaphambi kokuqala komjikelezo ukulibazisa amanzi, futhi umzimba ugcwala kancane. Kodwa lapho ukuvuvukala kudlula, kuvela ukuthi kuye kwaphela nenye ikhilogram.
Isigaba sesibili nesithathu sesifo sokuya esikhathini kwabesifazane kanye nomjikelezo - isikhathi sokwanda komzimba. Zonke izitho nezinhlelo zisebenza kakhulu, ngakho-ke ochwepheshe batusa ukwenza izinqubo zokuhlanza ezihlukahlukene, ukudla okuwusizo kuyasiza.
Ubuso
I-Cosmetologists ihlukanisa inyanga yowesifazane ngezikhathi ezintathu-isikhathi sangempela sanyanga zonke, isikhashana ngokushesha ngemva kokuphela kokuya esikhathini nokuqala kwesikhathi.
Isigaba sokuqala - ukuqala kokuya esikhathini. Isikhathi esiyingozi kunazo zonke sokuxhaphaza izimonyo. Kunconywa ngalesi sikhathi ukuthi ungenzi noma iyiphi inqubo esebenzayo. I-invasive ngokukhethekile. Lokhu kungukuthi, akukho jabs, ukuhlanza, ukudweba imibala nezinye izinto. Ezindaweni zokujova, ama-hematomas angakha, futhi amanxeba amancane avela enaliti ayoba yimivimbo.
Ngalesi sikhathi, ungenza ukudweba okukhanyayo. Kusukela ku-median kufanele kushiywe: kungcono ukuyiqhuba uma izicubu ziqala ukuphulukisa ngamandla. Okusho ukuthi, le nqubo isikhathi esihle kakhulu nje kuphela ekupheleni kwenyanga. Ngendlela efanayo yokuhlanza ubuso. Akunakwenzeka ukwenza izinqubo eziphazamisayo nezokuphosa ezithinta izingqimba zesikhumba, ezijulile kune-epidermis. Ngaphezu kwalokho, ukuzwela kuyanda. Futhi ukukhathazeka kwezinqubo ezinjalo kuzoba ngaphezulu kakhulu. Ngenxa yezizathu ezifanayo, kubalulekile ukuhlehlisa wonke ama-laser, izinqubo zomsakazo womsakazo, ukususwa kwezinwele.
Phakathi nesigaba sesifo sokuya esikhathini owesifazane angakwazi ukukhokhelwa njengesidakamizwa sokulwa nokuvuvukala darsonval, futhi njengama-decongestants - ama-microcurrents, ukuphakamisa imaski kanye nokusikhipha imishini yamanzi.
Isigaba sesibili - ngokushesha ngemva kokuphela kokuya esikhathini. Izicubu zibuyiselwe ngokuqinile. Manje sekuyisikhathi sokwenza izintambo ezingenayo, laser, izinkomba zomsakazo, konke okwakuvunyelwe ngaphambili. Ngisho nokuhlinzwa kwepulasitiki, uma othile esaba. Phakathi nalesi sikhathi, ukuhlukumezeka nokukhubazeka kwehla. Ungaqala ukusikhipha umzimba. Kufanele futhi ukhulume ngomzuzu wokuvuthwa. Ngalesi sikhathi, abanye besifazane baye bakhulisa ukuzwela. Kodwa ngeke kube khona ukulimala. Ngakho-ke, ukwenza zonke izinhlobo zokufakelwa, isibonelo, akuyingozi, kodwa ngokumane - akujabulisi.
Isigaba sesithathu singukuqala. Ngaphambi kwenyanga ukwenza izinqubo ezihlukahlukene eziqabulayo, amasosha aphikisayo. Ukubheka ukukhanya kungukukhanya kuphela, ngokuyisisekelo. Ngoba ngalesi sikhathi izicubu zihlukunyezwa kalula njengesikhathi sokuya esikhathini. Ngesizathu esifanayo, kungcono ukuyeka ukujova kwama-mesotherapy ngaphansi kwamehlo - kuzoba namachashazi abomvu. Ezinsukwini ezimbalwa ngaphambi kokuqala kokuya esikhathini, izinqubo eziphikisanayo - ukuhlunga kwe-lymphodrainage yobuso nomzimba, i-pressotherapy, i-microcurrents - kuyoba usizo.
Isimo sempilo
Kodwa ingabe uhlelo lwethu lwezinto eziphilayo luhambisana nesigqi sethu sokusebenza, isimiso seholide kanye nezinye izimo zezulu nesimo sezulu? Ukucindezeleka, ukukhululeka ngokomzimba, ukungalali okuvamile, ukuguquka kwesimo sezulu, ukuvezwa kwelanga isikhathi eside - konke lokhu kungaphazamisa umjikelezo wokuya esikhathini. Isistimu yezinzwa ishintshela ema-hormone, ama-hormone asiza umzimba ukuba ubhekane nokucindezeleka kuqala ukukhiqizwa. Lapha ngokuvamile babangela ukwehluleka komjikelezo.
Ngokuvamile, izinsuku ezingu-14 zokuqala zomjikelezo kusukela ekuqaleni kokuya esikhathini emzimbeni wesifazane ziveza ama-estrogen, amahomoni ebusheni nobuhle, i-prolactin. Maye, ithonya elidlulele le-estrogen emathisheni lidala izifo ezihlukahlukene - ama-cysts emaqanda ama-ovari, ukukhathazeka, ubuhlungu besifuba.
Ngakho-ke, engxenyeni yesibili yezigaba zesifo sokuya esikhathini kwabesifazane nomjikelezo, umzimba uqala ukukhiqiza i-progesterone ukulinganisela umsebenzi wayo. Le "defender" isekela isimo sengqondo esiteji, esiphezulu. Kodwa ngokuntuleka kweprogesterone noma ukunciphisa ukuzwela kwezicubu kuwo, owesifazane uqala ukuzwa konke "okujabulisayo" kwe-PMS. Futhi, lokho kuhlambalaza, abadala sibheka, "okuhle kakhulu" ukuzwa kwethu. Ukungahambi kahle kuyagxila, isimo sengqondo sibi kakhulu.
Yebo, futhi yikuphi uhlobo lwamazwi okulinda, empeleni, kubonakala sengathi ubuso obunzima, obonakala ngaphansi kwamehlo, bubuthele yonke imithi, ngemuva kokuphuza inyanga, isifuba silimaza kangangokuthi kunzima ukulala esiswini, kuyilapho izigulane ezincelisayo zivuvuka futhi "ziphikisana" nomuntu, ngisho ne-bra enesibindi! Uma i-prolactin iphakeme kunokujwayelekile (futhi ikhiqizwa ngokweqile ngokweqile ngesikhathi sokucindezeleka), khona-ke kukhona amanzi amancane. Phela, i-prolactin ibhekene nokusebenza okujwayelekile kwesifuba.
Ngokusho kwezokwelapha ze- gymnastics, inani elikhulayo lamacala okukhathazeka lihlotshaniswa nokungalingani kwe-hormonal, okubangela ukucindezeleka, isigqi esinamandla kakhulu sokuphila kanye nesifiso sokwenza konke "ngokuphelele".
Konke kunengqondo kakhulu emzimbeni wethu. Futhi ukuze ungayiphuli ibhalansi ye-hormone, kudingeka uzinakekele: ukulala, ungabi nokwesaba, ungahambi ezindleleni zebhizinisi, ungahambi ezindizeni okungaphezu kwesisodwa njalo ezinyangeni ezintathu kuya kwezinyanga ezine. Kwabesifazane abenza izindiza eziningi, njengomthetho, umjikelezo wokuya esikhathini uphazamiseka. Lokhu kubonisa ukuthi amandla okuguquguquka kwesimiso sezinzwa asusiwe.
Ikakhulukazi esimweni sempilo yesifazane, izigaba ezimbili zithintekayo - empeleni, inyanga kanye nesonto ngaphambi kwabo, lapho i-premenstrual syndrome ibonakala. Isikhathi sonke sisesimweni somuntu siqu. Ngakho, njalo ngenyanga. Lokhu, ngendlela, kuyinto yokucindezeleka komzimba. Kodwa uyakwazi ukubhekana kalula, uma ngaphambi kokuqala komjikelezo owesifazane uziphatha "ngokufanele": akazange agcwalise umzimba wakhe, wayengekho esimweni esicindezelayo njalo njalo njalo.
Esikhathini sesigaba sokubeletha kwesinye isikhathi owesifazane kufanele anciphise umsebenzi wokuzivocavoca, ugweme ngokweqile. Ukunciphisa imizwa ebuhlungu phakathi nalesi sikhathi kuzosiza i-yoga nokubhukuda. Yiqiniso, kuphela, kudingeka uqale ukutadisha isikhathi eside ngaphambi kokuqala kokuya esikhathini. Futhi ezinsukwini zokuqala zokuphuma, ngingaziphakamisela ukuzinika ikhefu.
Ukubhukuda emachibini nasezinqolobaneni ngezinsuku ezibucayi futhi akulandeli - ukuzivikelwa komzimba ngalesi sikhathi kuncishisiwe. Ngakho-ke ungakwazi kalula ukuncibilikisa noma ukubamba ukutheleleka kwe-urogenital. Ungathathi izidakamizwa ezilahla igazi, futhi zishintshe i-sunbathe: inyanga zonke izoba ziningi futhi zide.
PMS
Isigaba esibuhlungu kunazo zonke sokubeletha kwesisu kumfazi, okuvamise ukuguqula izidalwa ezinomzimba ezinomsoco zibe into ehluke kakhulu. Kuxhomeke ekuziphatheni kwezakhi zofuzo zesifazane, isimo sesibindi, imithwalo yokucindezeleka, izifo ezingapheliyo, ivolumu yamathambo amaningi nokunye okuningi. Lezi zici ziningi kangangokuthi (cabanga nje) isandulela ngculazi ngesimo esisodwa noma esinye sithinta abesifazane abangu-90%. Iresiphi yokwenza ukuphila kube lula ngalesi sikhathi futhi kwenza i-PMS ingabi kubi kakhulu: ukugwema ukucindezeleka. Maye, lokhu akunjalo njalo. Ngakho udinga ukuzisiza. Izinsuku ezingu-10 kuya kwezingu-14 ngaphambi kokuya esikhathini, qalisa ukuthatha izinkimbinkimbi ze-multivitamin, ikakhulukazi iqembu B, i-magnesium, i-calcium, ama-calming ama-valerian, i-melissa, i-motherwort nemithi yemithi. Okusho ukuthi, zama ukwandisa amandla okuguquguquka wesistimu yakho yezinzwa ngale ndlela. Kudinga ukuqinisekiswa futhi inikezwe ngamavithamini.
Iqiniso lokuthi isimiso sezinzwa sehlulekile, ubufakazi nobuchopho esikhumbeni ngaphambi kokuya esikhathini. I-acne, okuqukethwe kwamanoni aphezulu esikhumbeni - konke lokhu kuyisimo somzimba ekucindezelekeni. Ngokuzivikela, ukhiqiza ngamandla ama-hormone obulili besilisa. Ngendlela, uma izinga labo liphakanyiswa, khona-ke ukuthambekela kwamacne, izinwele ezinamafutha, i-seborrhea kuyoba mkhulu.
Uma ukhathazekile ngokuzikhukhumeza, ukukhathazeka esifubeni ngaphambi kokuya esikhathini, khona-ke ungakwazi ukulwa nokuvuvukala ngezindlela ezimbili: okokuqala, ungaphuzi emva kwehora lesithupha kusihlwa (nakuba kufanele uphuze amalitha amabili amanzi ngaphambi kwalesi sikhathi). Okwesibili, thatha i-diuretics emnene. Kodwa udinga ukulandela isifuba ngokucophelela. Kuvamile uma isisindo sithatha izinsuku ezimbili noma ezintathu. Uma ukuvuvukala kunamandla, kubuhlungu, kuqhubeka isikhathi esingaphezu kweviki - kubonisa ithonya elidlulele lokungalingani kwe-hormonal kwizinhlayiya ze-mammary. Ngakho-ke, kufanele uthintane nodokotela.
Yebo, iseluleko esibaluleke kunazo zonke akusiboshwa. Uma uziphatha ngothando, ngabe ngisho nesigaba esingathandeki kakhulu kuyoba lula ukusinda.