Amahomori anquma uma kungenjalo konke, ngakho-ke cishe konke - inhlalakahle, imizwa, izifiso. Njengoba sinikezwe lezi zikhathi ezibucayi, kufanelekile ukuthuthukisa uhlelo lokuqeqesha, ukuvakasha nokuhlela ukuvakashela i-cosmetologist. Ngokuvamile, umjikelezo wesifazane uhlukaniswe ngezigaba ezimbili - follicular (ingxenye yokuqala yomjikelezo) ne-lutein (isigamu sesibili). Kodwa, ukuthuthukisa isimiso somuntu siqu, kunengqondo ukuhlukanisa umjikelezo ngezikhathi ezine: ukuhamba esikhathini sangempela, isikhathi emva kwalo nangaphambi kokuvuthwa, ukuvuthwa kanye nesikhathi emva kwalo, nokugcina - ezinsukwini ezinhlanu kuya kweziyisikhombisa ngaphambi kokuqala kokuya esikhathini (inani lezinsuku lixhomeke ekuhambeni komjikelezo ngamunye) . Umqondo womjikelezo wesifazane wokuya esikhathini usufikile kwisayensi esikhathini esidlule.
Ukuya esikhathini
Ekuqaleni komjikelezo, i-erythrocyte yokuhlushwa ne-hemoglobin egazini iyanciphisa, ukubekezela nokuphendula kwesilinganiso kuyingozi nakakhulu. Ithoni inciphise, kungase kube nokushaywa kancane. Ngakho-ke, umsebenzi oyinhloko wesikhathi - ikakhulukazi ebucayi emzimbeni, mnike ukuthula nethuba lokubuyiselwa. Umthamo we-aerobic womzimba uphansi kakhulu, futhi ngisho nokulayisha okulinganiselwe kungabangela izinhliziyo zokuphefumula nokuphefumula. Izigaba ezinamandla (ukugijima, ukuxuma, i-taibo, ibhoksi) ziphikisana, njengoba zandisa ingcindezi yangaphakathi kwesisu. Lokhu kungaholela ekutheni igazi nezinhlayiyana ze-endometrium zifinyelele emathanjeni angama-fallopian kuya emgodini wesisu. Ngokulandelayo, isongela izinkinga zempilo (isibonelo, endometriosis). Kodwa inzuzo izobe isetshenziswe - kungukuqala kwezinsuku umjikelezo umzimba uguquguquka kakhulu. Ngaphezu kwalokho, ukususa ukungakhululeki, ukuphumula nokuncipha kancane umuzwa wokuvuvukala kuzosiza imikhuba yokuphefumula. Baphumuza odongeni lwangaphakathi lwesisu nangesikhumba. Ekuqaleni kokuya esikhathini ngenxa yokulahlekelwa kwegazi umzimba ulahlekelwa inani elikhulu lensimbi namaprotheni, okumele libuyiselwe. Ukudla kufanele kufake inyama enamafutha aphansi (izinkukhu, i-veal, inyama yenkomo, isibindi), okusanhlamvu okugcwele (ikakhulukazi ukugwedla), imifino enamagatsha, imifino nezithelo kunoma yiluphi uhlobo. Ungalungiseli ukulayishwa kwezinsuku, izimpi zokulamba kanye nokudla okunzima. Ukudla kufanele kube nenani elanele lamaprotheni (0.9-1.3 g ngalinye 1 kg isisindo). Ungakhohlwa mayelana noketshezi - ukuphuza ingilazi yamanzi njalo amahora ambalwa, uzosiza umzimba ukukhipha konke okungadingekile. Kodwa utshwala kufanele bulahlwe - bukhulula imithwalo yegazi futhi kungakhuphula igazi. Ngokuphathelene nokuguqulwa kwendawo yangemuva ye-hormonal, izinto ezingavumeli izitsha ukuba zihlehlise zikhishwa - zihlala zihlanjululwa. Noma yikuphi ukuphathwa okulimazayo (i-biorevitalization, i-mesotherapy, ukuhlanza okujulile, i-dermabrasion, ukulinganisa okuphakathi) akunakwenziwa - uma kungenjalo ukuphulukiswa kuyoba kancane, futhi ukulimaza nokuvuvukala kuyoba ngaphezulu. Ngisho nokusika okulula kuzophulukisa isikhathi eside - lokhu kuyiqiniso! Ukunciphisa ukuxilonga okunamandla - ibhukwana ne-hardware, ukuphakanyiswa kwe-radio. Umthetho ojwayelekile uyashiya okulula kakhulu futhi okumnandi ngalesi sikhathi, ukuphumula izinqubo ze-SPA.
Ngaphambi kokuvuthwa
Ekupheleni kwenyanga, isigaba se-follicular siqala, lapho ama-hormone e-estrogen ephakeme, akhiqizwa ama-ovari. Ukwanda kwezinga labo kunomthelela omuhle enhlalakahleni yowesifazane: i-vivacity, ulwandle lwamandla namandla, ukuxhaswa kwemizwelo, ukudidiyela kanye nokuqiniswa ngcono. Sekuyisikhathi sokuzibandakanya ngokwezemidlalo futhi ulethe isibalo ngokulandelana. Ngaphezu kwalokho, umzimba wonke uzimisele ukungagcini, kepha ukulahla, ngakho-ke akusona isikhathi esingcono sokulahlekelwa isisindo. Ungayifaka ohlelweni olugcwele - amandla angaphezu kwalokho. Futhi okubaluleke kakhulu futhi okuthakazelisayo kunazo zonke - umphumela ngeke ugcine ulinde, njengoba izinqubo zokushisa kwamafutha nezakhiwo zamasuli zidlula ngokuqina okukhulu. Unganikeza umzimba umzimba we-aerobic ngokunyuka kwesilinganiso senhliziyo kuya ku-135 beats ngomzuzu (ama-stepaerobic, amakilasi okudansa, ukuqeqeshwa kwe-cardio, ukugijima). Isizathu esihle sokuqala ukudla kwesokudla kungukuthi awukwenzi kakade lokho. Njengamanje, ngenxa yesimo sengqondo esihle, kulula ukujwayela ukudla okunempilo - ungahlukumezi izinkathazo ezingenangqondo futhi ungadonsi amaswidi nama-pickle. Ngaphezu kwalokho, izinqubo ze-metabolic zenziwa kancane, ngakho-ke ukudla okunamandla amaprotheni, ama-saladi, imifino kanye nemikhiqizo yobisi omuncu kuyosiza ukulahlekelwa isisindo masinyane. Ngesikhathi esifanayo, ukudla okuphumelelayo kakhulu kokulayisha - badluliselwa kalula futhi basebenze ngamandla. Kufika isikhathi esihle sokuhlinzekwa kwepulasitiki, ukuhlanza, ukucubungula, i-microdermabrasion kanye namasu okuhlasela - ngalesi sikhathi umzimba usethelwe ukuphulukiswa. Ukunakwa sicela! Uma, emva kokuya esikhathini, ukuqubuka okujulile (umcibisholo we-cyclic) kushiywe esikhumbeni, udinga ukuwavumela isikhathi esincane sokuxazulula, bese uhlanza. Lokhu kungasizwa kancane nge-ultrasound ne-microcurrents. Futhi kulo mzuzu kungcono ukwenza izinqubo ezibuhlungu: ukususwa kwezinwele ze-laser, ukuchithwa kwe-wax, ikakhulukazi endaweni ye-bikini - kuthathwa kalula ngangokunokwenzeka.
Ukuvuthwa kanye nesikhathi ngemva kwalo
Ngemuva kokuvuthwa kwenzeka isigaba sesibili somjikelezo wesimiso - i-luteal (noma isigaba somzimba ophuzi). Umzimba ophuzi wuwu-ovary, lapho isivuno seqanda senziwa khona, namaseli asebenza ngama-hormone akhiqiza i-progesterone. Le hormone inesibopho sokuguqulwa emzimbeni wesifazane owamlungiselela ukukhulelwa noma ukuqala kokuya esikhathini esizayo. Esigabeni sesibili somjikelezo, umzimba uvame ukuqoqa futhi ugcine uketshezi, futhi inqubo yokulahlekelwa isisindo iyancipha. I-Pilates, amanzi aerobics, ukubhukuda, ukudansa - indlela engcono kakhulu. Bakwenza ukucindezeleka nokukhathazeka kubangelwa ukushintshashintsha kwama-hormone, futhi ngesikhathi esifanayo musa ukuchitha umzimba. I-predominance ye-progesterone phakathi nalesi sikhathi ikhuthaza ukwanda kwesifiso - ngakho umzimba uzama ukuthenga izakhi ukuze uthole ukukhulelwa okungenzeka. Ngakho-ke, ngezinye izikhathi ngifuna ukudla okumnandi. Okuthuka kakhulu ukuthi kungcono kakhulu kunokujwayelekile ukugcinwa kumafutha. Ukuze kube nokuphepha emanzini kwimenyu kubalulekile ukufaka imikhiqizo enomsoco, kodwa hhayi ephezulu-inyama enomzimba, i-cottage shizi, inhlanzi, imifino kanye nohlamvu oluphelele. Ngenxa yesakhiwo esiyinkimbinkimbi, zihlungwa isikhathi eside, zigcwele isikhathi eside futhi zinciphisa ukulangazelela izinto ezihamba phambili. Nakuba uzimisele ngokwakho futhi, unga- uma ufuna ngempela ushokoledi - udle, khumbula nje isilinganiso. Ungenza cishe noma iyiphi inqubo. Into kuphela - phakathi nesikhathi sokuvuthwa kwegazi, kuyisifiso sokukhipha ukusikhipha kwe-vacuum-roller, i-LPG, ukuvulwa kwomsakazo esiswini. Futhi, shiya ukukhungulwa endaweni ye-bikini - ngalesi sikhathi umzwela kakhulu.
Isigaba se-Premenstrual
Egazini, ukuhlushwa kwamahomoni e-sex drops, ukukhushulwa kwesimiso sezinzwa nokunyuka kwengcindezi, futhi izitsha zincane. Umoya ulokhu ushintsha - kusukela ukwanda ukwesaba ukuqedela ukunganaki. Abaningi babhekene nesisindo "sezinto ezimnandi" ze-PMS. Umzimba udinga umoya-mpilo - kuyakusiza ukumsiza ngezinyawo ezide futhi ugijima ngobumnene emoyeni omusha. I-Yoga, i-Pilates, ukubhukuda nokuzivocavoca kuyodambisa ukungezwani kwesifo. Abesifazane abaningi bakhathazekile ngokuvuvukala; izikali zivame ukukhombisa ukwanda kwesisindo. Ukubamba ikhanda lakho akudingekile - ukubonakaliswa okungajabulisi okuhambisana nokwanda kwamazinga e-estrogen nokucindezeleka. Konke lokhu kuholela ekugcineni kwe-sodium emzimbeni, futhi, ngenxa yalokho, ku-edema. Ngakho-ke, ungahlezi izinsuku zomzimba ezilambile - lapho kuqala ukunyuka kwenyanga kuzodwa. Kodwa ukudla kufanele kulawulwe - ngakho-ke ungakwazi kalula ukuveza ukubonakaliswa kwe-PMS. Izimiso eziyisisekelo: udle izingxenye ezincane izikhathi ezinhlanu kuya kweziyisithupha ngosuku; sebenzisa amanoni angaphansi okugcwele (ingulube, imikhiqizo ebhemayo, imikhiqizo yobisi yamafutha); khetha inyama enamafutha aphansi, inhlanzi ne-cottage shizi; khetha imikhiqizo ecebile nge-vitamin B (okusanhlamvu, okusanhlamvu, isinkwa, kanye nemifino, imifino kanye nezithelo) - zizinzisa isimo sesimiso sezinzwa. Engeza izinhlinzeko ezicebile amavithamini amaningi anamafutha ahlukahlukene kanye no-E (inhlanzi yolwandle enamafutha, isikhupha samaqanda, isibindi). I-Vitamin E ikhulula kancane isifuba sebele ne-PMS iphinde ithuthukise isimo sesikhumba. Ukuze unciphise ukuvuvukala, udle ukudla okune-calcium, i-magnesium ne-potassium (imikhiqizo yobisi ephansi kakhulu, amantongomane, izithelo ezomisiwe, ubhanana, izithelo ze-citrus). Isusa uketshezi okwedlulele, unciphisa isimiso sezinzwa, sivame ukuba nesifiso sokudla. Kodwa kusuka kotshwala, ikhofi enamandla, ushokoledi, iziphuzo eziphathekayo, iziphuzo ezivundiwe kanye nezinongo zenqaba - lemikhiqizo ibamba amanzi emzimbeni futhi ingasondeza isimiso sezinzwa. I-manual manual noma i-hardware ye-lymph drainage massage kanye ne-pressure therapy - izoqeda ukuvuvukala, ithuthukise i-microcirculation. Ngaphezu kwalokho, ungasebenzisa ukusikhipha imithi yokwelashwa ngemuva - lokhu kuzosebenza njengokwenziwa okukhulu komzimba nomzimba wesifo. Ngesikhumba esibhekene nesibuso nesifo se-decollete, izinqubo ezivuthayo zokuvuvukala - izinhlayiya zokukhanya ze-enzyme, amasiki okukhishwa kwe-chestnut, isulfure, i-camphor, i-lemon nama-blueberries. Kuyinto engathandeki ukwenza i-mesotherapy ne-biorevitalization-kungaba khona ukukhukhuma okuqinile. Uma kukhona ukuqhuma kwamaphuzu, kufanelekile ukugcina esilingweni sokwenza ukuhlanzwa - kuyoba kubi nakakhulu; ukuvuvukala kungasuswa nge-microcurrents kanye ne-ultrasound.