Uma sifuna ukuhlala sisemncane, sempilweni futhi sikhangele isikhathi eside ngangokunokwenzeka, khona-ke kuzomele sizame kancane. Ochwepheshe batusa zonke izinqubo zezinqubo, okuthi, uma ucabanga ngakho, uthatha amahora angaphezu kwangu-24 ngosuku. Zonke lezi zivocavoca, ukuzipheka, ubuhle bezobuhle, i-yoga ... Masibhekane nakho: ubani onayo yonke le sikhathi? Ngakho-ke, abalandeli beqiniso bokuphila okunempilo baqokomisa into eyinhloko okudingeka uyenze ukuze uphile futhi ujabule. Futhi lokhu, kuvela, akunzima neze.
USUKU LONKE
Yidla ukudla kwasekuseni
Ukudla kwasekuseni kuyadingeka nakanjani kungakhathaliseki ukuthi ulambile noma cha. Abesifazane abangaziphilisi ukudla kwasekuseni okuhle kakhulu ababhekene nenkinga yokukhuluphala, bajabule kakhulu futhi bebuhlungu kakhulu lapho bezwa isifo sofuba sokuqala - lokhu kuwumphumela wocwaningo lwesayensi. Ngaphezu kwalokho, ukudla kwasekuseni kuvame ukuba yithuba lakho kuphela lokuthenga umthamo odingekayo we-calcium (abesifazane abaningi banokuntuleka) nge-yoghurt, ushizi, ubisi. "Ukudla kwasekuseni kuyisidlo sakho esibaluleke kakhulu ngosuku," kusho uDkt. Marie Savard, onguchwepheshe onempilo yabesifazane. Ukusikisela: yini okudingeka ukwenze uma ungenayo isikhathi sokudla kwasekuseni - gcina esiqandisini amaqanda ambalwa abilisiwe futhi udle omunye endleleni eya emnyango uma uzosebenza ngokushesha. Uma unesikhathi sokufaka i-apula noma i-yogurt eqanda lakho, ukudla kwasekuseni kukulungele.
Ungakhohlwa ukuvikela isikhumba
Lokhu kudinga kwenziwe nsuku zonke, kungakhathaliseki ukuthi isimo sezulu nonyaka. Imibala ye-ultraviolet ye-sun ihlasela izandla, ubuso, amahlombe, imilenze, ngisho nasebusika. I-Collagen - into ebangela ukuqina kwesikhumba - idangele kakhulu futhi ihlakazeka ngisho nangaphansi kokushisa kwelanga elithakathaka. Yini esingayisho ngosuku olushisayo lwehlobo! Ukunganaki ukuvikela isikhumba sakho, uzibeka engozini yokuthuthukisa i-melanoma nezinye izifo zomdlavuza wesikhumba. Ngaphambi kokuba usuke ekhaya, ungakhohlwa ukusebenzisa ukhilimu ovikelayo hhayi nje ebusweni bakho kuphela, kodwa nasentanyeni nasemahlombe akho.
Ukuhlanza amazinyo akho - kabili ngosuku
Lokhu kwanele ukunakekela amazinyo akho. Futhi ungakhohlwa ngama-dental floss. Abantu abaningi bacabanga ukuthi lapho bebaxhaphaza amazinyo abo, kungcono. Akunjalo. Lapha isimiso esithi "kangcono singaphansi, kepha singcono". Phela, ngokuxubha kwamazinyo kaningi kunokulimaza kakhulu koqweqwe lwawo koqweqwe lwawo, futhi lokhu kuzoholela ezinkingeni ezingathí sina nakakhulu. Ngentambama kungcono ukusebenzisa izinhlanzi ezikhethekile zomlomo - indlela esheshayo nephumelelayo yokususa izinhlayiya zokudla emazinyo bese unikeza ukuphefumula emoyeni. Futhi akudingeki wenze umonakalo owengeziwe we-koqweqwe lwawo.
Imizuzu emihlanu yokuphefumula okujulile
Lokhu kungenani elijwayelekile lomuntu ukuba abe nempilo. Ukucindezeleka kungabangela izifo ezihlukahlukene, kusukela ekukhathazeka nasekucindezelekeni ukuya ekugulweni kwegazi kanye nokuhlaselwa yinhliziyo. Ngakho-ke, udinga ukuphumula kuphela. Kodwa udinga ukwenza kahle. Ungahlala uhhafu wehora phambi kwe-TV bese ukwandisa ukukhathala, futhi ungakwazi ukuphumula imizuzu engu-5 - futhi uzizwe ukhululekile ngamandla. Yilapho indlela yokuphefumula ejulile isiza. Vele uhlale phansi, uphumule futhi uphefumule ngokujulile, ugcwalise umzimba ngomoya okhezulu. Uyomangala ukuthi indlela le ndlela iphumelela kanjani.
Thatha ama-multivitamini ngensimbi
Ucwaningo olwenziwa abesifazane asebekhulile lubonise ukuthi ukuthatha ama-multivitamine akuthinti isifo senhliziyo nomdlavuza kule nkathi yobudala. Ngakho kungani odokotela batusa ama-multivitamini kakhulu? Ngezizathu ezimbili: ukutholakala kwensimbi ne-vithamini D. Lezi zinsuku zivame ukungabikho kwabesifazane. Okwamanje, insimbi ivikela inhliziyo futhi inciphise ingozi yomdlavuza webele. Futhi, amazinga aphansi ensimbi ngezinye izikhathi ahlotshaniswa nokuya esikhathini, i-anemia kanye nobungozi bokungakhulelwa. I-iron yithwala umkhiqizo we-oksijini egazini, ngakho-ke uma ungenayo ngokwanele emzimbeni wakho, uba uvila futhi ulele. Ubuchopho bakho nezitho zangaphakathi azikwazi ukusebenza kahle futhi kungasebenzi kahle. Qinisekisa ukuthi uthatha i-multivitamin ngensimbi njengendlela yomshuwalense wezempilo ukuze uphile kahle.
Ukulala kahle - amahora angu-7 kuya kwangu-9
Ukulala yimizuzu ebaluleke kakhulu ukuqinisekisa impilo yakho yamanje neyesikhathi esizayo. Ucwaningo luye lwabonisa ukuthi abantu abalala kancane kaningi babhekana nezinkinga zesimiso sezinzwa, ukukhuluphala, isifo sikashukela kanye nomfutho wegazi ophakeme. Hlela isikhathi sakho bese uzama ukulala okungenani ngamahora angu-7-9 ngesonto. Ukwedlula imvelo izovuselelwa futhi uzozizwa kangcono kakhulu. Uzomangala yizinguquko ezinhliziyweni zakho nasekubukeni kwakho. Uzobukeka usanda futhi usencane kunoma yikuphi ubudala.
ISONTO LONKE
Yidla izinhlanzi
Izimpahla ezinhlanzi zasolwandle zasemanzini "amafutha" anempilo nama-acidi omega-3. Lezi zinyosi zivikela inhliziyo enesifo. Kodwa hhayi kuphela. Kufaka i-omega-3 acids ukunciphisa ingozi yokukhula komfutho wegazi nokucindezeleka, ngcono inkumbulo. Yidla hhayi kuphela izinhlanzi nezilwane zasolwandle. Faka ekudleni kwama-walnuts, ama-linseed nama-sushi (awusizo ikakhulukazi olwandle).
Qondanisa ngokomzimba
Ochwepheshe banikeza inkululeko ephelele: kuxhomeke kuwe, ukuthi ungenza kanjani ukuthuthumela. Kungaba imizuzu engama-20 ukuhamba, imizuzu engama-40 ku-treadmill, imizuzu engama-35 ngonyawo endleleni yokusebenza - konke lokhu kuzothela izithelo. Ucwaningo oluningi lubonisa ukuthi abesifazane badinga ihora elilodwa lokusebenza ngomzimba ngosuku. Lokhu akusho ukuthi wena ngehora uzenzele ukujuluka kwesikhombisa, bese wonke usuku lulele embhedeni. Lo mthwalo kufanele wenziwe. Kungcono ukutadisha amaminithi angu-10, kodwa ekuseni, ntambama nakusihlwa. Yiqiniso, imisebenzi enamandla kakhulu, isibonelo, ukubunjwa, kabili ngesonto kungaba ukuphakama kokuphelela, kodwa lokhu sekudinga ukuqeqeshwa okuhlukile, isikhathi, imali nesifiso. Futhi isizathu sokuqala imisebenzi enjalo kumele okungenani sibonakale. Isibonelo, uma unesisindo esiningi ngokweqile noma ukuntuleka okusobala kwemisipha. Uma uzizwa ujwayelekile futhi evamile - akudingeki wenze imizamo yokuphikisa isaga "ababukeli okuhle ngokuhle". Amahora afanele ngosuku ngalunye ukuze uhambe, ungahlali. Umphumela uzodingeka - awukwazi ukungabaza.
Yiba nobulili
Yebo, ungayenza kaningi, nakuba nsuku zonke. Kodwa okungenani mhlawumbe kanye ngesonto. Ngaphezu kwalokho, ubulili buyisifiso esihle, sihambisana ne-orgasm, hhayi nje ukusebenza kwe-banal "yomsebenzi we-conjugal". Ubulili abujabulisi nje, bubuyele nezinzuzo ezinkulu zezempilo. Uma kuziwa nge-orgasm, ukukhishwa kwe-oxytocin kujojelwe ngokoqobo emzimbeni - abaxhumanisi benjabulo. Bakha phezulu futhi bathuthukise umsebenzi wazo zonke izitho. Inzuzo eyengeziwe ukuthi emva kokulala okuhle uzolala ngokujulile futhi kangcono. Lokhu kubalulekile empilweni.
NONKE INYANGA
Buka isisindo sakho
Lokhu akusho ukuthi kufanele ugijimele ezilinganisweni njalo kusihlwa bese urekhoda ngemiphumela imiphumela. Futhi ngokuvamile, ukudla nokubukeka akukho lutho olwenziwe ngakho. Isisindo nje yisisindo esikhulu sempilo yonke yomzimba. Ngakho yini okudingeka uyenze ukuze uphile? Udinga nje ukwazi umkhuba wakho, lapho uzizwa ulungile, bese uzama ukunamathela kuwo. Izinguquko zesisindo zingathinteka yilokho: indlela yokuphila, ukuthatha imithi ethile, ukuqala izifo. Ngendlela efanele kanye nesenzo esifanele, izinkinga eziningi zingagwenywa esikhathini esizayo.
Maka emalendeni umjikelezo wakho wokuya esikhathini
Akuyona imfihlo ukuthi, ngokufanele, kufanele ibe njalo. Uma kungenjalo, lokhu kungase kubonise izinkinga ngomlomo wesibeletho, ama-neoplasms noma ukwehluleka kwama-hormonal. Futhi lokhu, nakho kungathinta ukuzala. Ithiphu: Faka isicelo efonini yakho ephathekayo, usize ukubala usuku lokuvota kwakho. Lokhu akusizo kuphela kulabo abafuna (noma, ngokuphambene, abafuni) ukuba bakhulelwe. Lokhu kuzokusiza ukuqapha impilo yakho, ukwazi zonke izici zayo ngezikhathi ezithile.
NONYAKA YONYAKA
Vakashela udokotela wamazinyo
Ngeshwa, lo mthetho usebenza kuphela kuma-30% wabesifazane abangaphansi kweminyaka engu-35. Okwamanje, lokhu kubaluleke kakhulu. Phela, udokotela akahlolisisi amazinyo kuphela, kodwa wonke umlomo womlomo, wembula izinkinga ezinkulu ekuqaleni. Ukutholakala komdlavuza womlomo, ukuqala kwe-herpes, ukulimala emathanjeni amathambo - konke lokho kungabonakaliswa udokotela wamazinyo ngesikhathi sokuhlolwa. Yebo, nezinkinga ezinamazinyo, nakanjani. Ukuxwayisa kulula futhi kuyabiza kunokwelapha. Ukuvakashela udokotela okungenani kabili ngonyaka kungakusiza ukuba uphathwe.
Iya kudermatologist
Umdlavuza wesikhumba, njengombuso, kunzima kakhulu ukuwabona ekuqaleni kwezigaba. Kodwa kungenzeka. Into eyinhloko ukuvakashela njalo i-dermatologist. Ikakhulukazi emva kokuhlala emazweni ashisayo noma ngisho nangemva kweholide elula olwandle. Yebo, futhi ukuhlolwa kwesikhumba ngokujwayelekile kuyoba okungenasisekelo. Isikhumba yingxenye enkulu yomuntu. Ngokuyinhloko kubonisa izinkinga zangaphakathi ezihlobene nokuntuleka kwezinto ezithile, inkambo engalungile yezinqubo noma ukuqala kwesifo.
Thatha ukuhlolwa komzimba
I-International Congress of Obstetricians kanye namaGynecologists uncoma ukuthi wonke owesifazane ahlolwe ngumchwepheshe okungenani kabili ngonyaka. Ngisho noma ezwa kahle futhi akadingi ukwelashwa. Kuyadingeka ukuthatha smear ye-cytologic kusuka kwesifazane. Kungani lokhu kuyadingeka? Kanye namaseli ezintambo zangasese, amangqamuzana omlomo wesibeletho athunjwa, bese ahlolwa nganoma yimaphi ama-neoplasms, ukutheleleka noma isikhunta. Ngesikhathi sokuhlolwa, sonke isifunda se-pelvic kanye nalokho okungekho kuso kuhlolwe: i-vulva, umlomo wesibeletho, isisu. Ukuhlolwa kwe-gynecological kungathola ukulimala okuhlukahlukene, kuhlanganise nokuba khona kwama-cysts kanye nama-fibroids. Ungase ubuze umama wakho wezinkinga zokubeletha ukuze ahlole i-chlamydia ne-gonorrhea. ERussia, ukuhlolwa okunjalo kunconywa njalo ngonyaka kubo bonke abesifazane abasebenza ngokocansi abangaphansi kweminyaka engama-35.