Funsani mkazi aliyense chomwe chiri chokhumudwitsa kwambiri chizindikiro cha kutha kwa thupi ndi kulemera kolemera kudzakhala kwinakwake pamwamba pa mndandandanda. Kusuta nthawi kumayenderana ndi kusintha kwakukulu kwa mahomoni omwe ndi chimodzi mwa zifukwa zomwe zimayambitsa kulemera panthawi ya kusintha kwa moyo uno. Zina zomwe zimapangitsa kuti zikhale zolemetsa kulemera zimaphatikizapo kuwonongeka kwa minofu, ma genetic, ndi moyo (nkhawa, zakudya, ndi zina).
Mu miyoyo yathu yonse, estrogen ndi bwenzi lathu. Zimapangitsa thupi lathu kukhala losangalala koma pamene ukalamba ndi kutha msinkhu kumachitika, mazinga a estrogen amayamba kuchepa, zomwe zimayambitsa vuto la amayi kuphatikizapo kulemera ndi kutaya minofu. Kupweteka kwa minofu n'kofunika kuti akazi aziwotcha zopatsa mphamvu ndikuwonjezera mphamvu yathu ya metabolism komabe pamene magulu a estrogen akuchepa, kagayidwe ka shuga kamene kadzatha. Azimayi am'mawonekedwe amatha kulemera m'kati mwa magawo awo, zomwe zingakhale ndi zotsatira zovulaza zaumoyo kuphatikizapo chiopsezo chowonjezereka cha matenda a mtima, matenda a mtima, matenda a sitiroko, mtundu wa shuga, ndi mitundu yosiyanasiyana ya khansa, kuphatikizapo khansa yoipa kwambiri.
Malangizo
Kuchuluka kwa thupi kungathe kulamulidwa panthawi yopuma pogwiritsa ntchito njira zosavuta kuphatikizapo:
- Kuwonjezera kayendetsedwe kazomwe mukuchita : Onetsetsani kuti muwonjezere ntchito ya aerobic m'zochita zanu zolimbitsa thupi kwa zaka zosachepera 75-150 pa sabata malinga ndi mphamvu, kapena zambiri ngati n'kotheka. Maphunziro olimbitsa thupi amathandizanso kuchepetsa minofu yomwe imapangitsa kuti thupi liziyenda bwino kwambiri. Ngati mutagawanika nthawiyi, ndi theka la ola limodzi masiku asanu pa sabata.
- Kupanga zakudya zabwino: Kudya zakudya zopatsa mphamvu, kuwonjezera zipatso, ndiwo zamasamba, mbewu zonse ndi mapuloteni owonda kwambiri zimathandiza thupi lanu kuti likhale labwino. Kudya chakudya ndi ndondomeko yochepa ya glycemic kungathandizenso kuchepetsa zotsatira pa shuga lanu la shuga. Izi zingawoneke ngati zing'onozing'ono koma ngati zikuchitika tsiku ndi tsiku zingapange kusiyana kwakukulu.
- Kupeza chithandizo : Kupeza chithandizo mwa anzanu ndi okondedwa anu kukupangitsani inu kulondola. Ngati chithandizo chanu chimabwera kuchokera kwa abwenzi omwe akuyesetsanso kukhalabe wolemera akhoza kukhala othandiza kwambiri.
Phindu la Kuchita Zochita
Phindu lochita masewera olimbitsa thupi ndi lochuluka osati kuthandizira kuchepetsa kulemera komanso kuchepetsa chiopsezo cha matenda achilendo chifukwa cha kunenepa kwambiri. Deta ya National Institutes of Health (NIH) inavumbulutsa kuti omwe adagwiritsa ntchito mphindi 10+ patsiku anali ndi zingwe zazing'ono. Ndipo pang'onopang'ono, timatanthawuza pang'ono masentimita 6 kuposa awo osagwiritsa ntchito,
Kuphatikiza pa zopindulitsa zolepheretsa kulemera kwa thupi, kuchita masewera olimbitsa thupi kungachepetsenso chiopsezo cha matenda a mitsempha, matenda a mtima, ndi matenda a kagayidwe kake, kulimbikitsa ziwalo ndi minofu, kukhala ndi thanzi labwino, kuthandizira kuchepetsa kupsinjika maganizo ndi nkhawa komanso kusintha thanzi lathunthu! Kuchita masewera olimbitsa thupi kwawonetsanso kuti kuchepetsa chiopsezo cha khansa ya m'mawere.
Pansi
Kusamuka kwa mimba sikuyenera kukhala mapeto a msewu wowoneka bwino, kumverera bwino ndikukhala ndi thanzi labwinobwino. Pa nthawi zosiyana siyana m'miyoyo yathu, nthawi zina amai amafunika kusakaniza zinthu zina, yesetsani chinthu chatsopano ndikukhala osasinthasintha. Zingakhale zokhumudwitsa koma ndi chithandizo cha gulu lanu la thanzi, akatswiri olimbitsa thupi ndi maphunziro a pa intaneti, kusamba kwa msambo sikuyenera kukhala njira yowonetsera moyo.
Monga ndi pulogalamu iliyonse yathanzi, lankhulani ndi ogwira ntchito zaumoyo kuti muwone m'mene pulogalamu ikugwiritsirani ntchito. Palibe njira imodzi-yofanana-yothetsera thanzi lanu. Ndipo kulenga zizoloŵezi zabwino zomwe zimaphatikizapo kulamulira kulemera kwanu sikudzangokupangitsani kukhala bwino ndi kuchepetsa chiopsezo cha matenda ena aakulu kwambiri, komanso kukuthandizani kuti muzisangalala nokha mukamalowa, kupyola mtsogolo.