Amathiphu ama-5 Wokwenza ngcono Impilo Yakho Ngokulandela Ukwelashwa Komdlavuza We-Ovarian

-Delile

• 1. Yidla ukudla okunempilo
• 2. Thuthukisa izinga lokulala kwakho
• 3. Hlala usebenza ngokomzimba
• 4. Zibeke ezingeni
• 5. Joyina iqembu lokusekela
• Ukuthatha

Umdlavuza we-Ovarian wuhlobo lomdlavuza ovela kuma-ovari, okuyizitho ezikhiqiza amaqanda. Lolu hlobo lomdlavuza kungaba nzima ukuwuthola kusenesikhathi, njengoba abesifazane abaningi bengazenzi izimpawu kuze kube yilapho umdlavuza uthuthuka.

Lapho izimpawu zenzeka, zivame ukungacaci futhi zingacacisi. Izimpawu zomdlavuza we-ovari zingabandakanya ubuhlungu besisu nokuqunjelwa, ukukhathala, nobuhlungu beqolo.

Umdlavuza we-Ovarian uyelapheka ngokuhlinzwa noma ngamakhemikhali ukuze ususe noma unciphise izicubu. Ukwelashwa kungakunciphisa emzimbeni, noma kunjalo. Futhi nangemva kokwelashwa, kungathatha isikhashana ukuzizwa uzithanda wena futhi bese uqala kabusha imisebenzi yakho yansuku zonke.

Amandla angapheli aphansi nokukhathala kungaphazamisa ikhwalithi yempilo yakho. Futhi, uma usethethelelweni, ungahle ukhathazeke ngokubuya komdlavuza.

Yize umdlavuza ungalindelekile, nazi ezinye izindlela zokuzizwa ungcono ngemuva kokwelashwa.

1. Yidla ukudla okunempilo

Ukudla ngendlela efanele kuhlale kubalulekile, kepha ikakhulukazi ngemuva kokwelapha umdlavuza. Ukudla okunempilo kungakhuphula amandla akho omzimba futhi kuthuthukise impilo yakho yonke.

Faka izithelo nemifino eningi ekudleni kwakho. I-American Cancer Society iphakamisa ukuthi kudliwe cishe izinkomishi ezi-2.5 zazo ngosuku. Yize kungekho ukudla okukodwa okungavimbela noma kwelaphe umdlavuza, izithelo nemifino kulayishwe ama-antioxidants, i-fiber, amaminerali kanye namavithamini. Lokhu kungasiza ukugcina amandla omzimba wakho wokulwa nezifo.

Ngokwengeziwe, cabanga ukudla amafutha anempilo njenge-omega-3 fatty acids, njenge-salmon, isardadi, i-mackerel ne-avocado. Faka amaprotheni, inyama engenamafutha, nemithombo enempilo yama-carbohydrate afana nezimbotyi nezinhlamvu ezigcwele ukusiza ukwakha amandla akho nokuqina, futhi.

2. Thuthukisa izinga lokulala kwakho

Ukukhathala ngemuva kokwelashwa komdlavuza kujwayelekile, futhi kungahlala izinsuku noma izinyanga, kunciphise izinga lempilo yakho.

Amazinga akho wamandla angathuthuka kancane kancane. Okwamanje, kubalulekile ukuphumula ngokwanele ebusuku. Lokhu kungakusiza uzizwe ungcono futhi kukunikeze amandla amaningi okubhekana nosuku.

Ukulala amahora ambalwa kuphela ebusuku, ngakolunye uhlangothi, kungakhathaza ukukhathala. Lokhu kungathinta imizwa yakho nokuhlushwa kwakho.

Ukuze uthuthukise izinga lokulala kwakho, zama ukungaphuzi iziphuzo ezine-caffeine amahora angu-8 ngaphambi kokulala. Gwema imisebenzi evuselelayo ngaphambi kokulala, futhi ungazivocavoci amahora amabili kuya kwamathathu ngaphambi kokulala.

Futhi, susa izinto zobuchwepheshe ekamelweni lakho lokulala, futhi wakhe indawo yokulala entofontofo. Vala amalambu, umculo nethelevishini. Vala ama-drapes akho bese ucabanga ukugqoka ama-earplugs.

3. Hlala usebenza ngokomzimba

Ukuzivocavoca umzimba kungaba yinto yokugcina ofuna ukuyenza, ikakhulukazi uma unamandla aphansi alandela ukwelashwa kwakho. Kepha ukuzivocavoca umzimba kungasiza ekuthuthukiseni izinga lempilo yakho.

Ukuzivocavoca umzimba kungathuthukisa amandla akho, amazinga wamandla, kanye nekhwalithi yokulala kwakho. Futhi, ukuzivocavoca umzimba kungaba nomthelela omuhle empilweni yakho yengqondo.

Abanye abantu bangathola ukucindezeleka ngesikhathi noma ngemuva kokwelashwa komdlavuza we-ovari, kanye nokukhathazeka noma ukwesaba ngekusasa labo. Ukuvivinya umzimba kungakhuthaza ukukhishwa kwamahomoni ebuchosheni okungakusiza ukuphakamisa imizwa yakho.

Qala kancane ngokuhamba ngezinyawo imizuzu engu-10 noma engu-15. Njengoba izinga lamandla akho lithuthuka, ungakhuphula ubude namandla wezivivinyo zakho. Zama ukugibela ibhayisikili, ukubhukuda, noma ukusebenzisa okokusebenza okunjengesitilili noma i-elliptical.

I-American Cancer Society incoma ukuthi uhlose ukuzivocavoca imizuzu engu-150 ngesonto. Lokhu kulingana nemizuzu engama-30 yokuzivocavoca kahlanu ngesonto.

4. Zibeke ezingeni

Ngemuva kokwelashwa komdlavuza we-ovari, ungahle ulangazelele ukuqala kabusha imisebenzi yakho ejwayelekile ngokushesha okukhulu. Kepha kubalulekile ukuzisheshisa. Ungenzi kakhulu ngokushesha okukhulu.

Ukusebenza ngokweqile kungaqeda amandla akho, kubangele ukukhathala okwengeziwe. Futhi, ukuthatha okuningi kungaholela ekucindezelekeni futhi kuthinte isimo sakho somzwelo.

Yazi imikhawulo yakho futhi ungesabi ukuthi cha. Yize kubalulekile ukuthi usebenze ngokomzimba, lalela umzimba wakho futhi ufunde ukuthi ungakhululeka kanjani.

5. Joyina iqembu lokusekela

Ukujoyina iqembu lokusekela umdlavuza we-ovari kungasiza ekuthuthukiseni ikhwalithi yempilo yakho. Noma ngabe usethethelelweni, kungaba nzima ukucubungula noma ukuveza indlela ozizwa ngayo ngemuva kwakho konke okwedlule.

Kubalulekile ukuba nabangane nomndeni ongathembela kuwo. Kepha ungahle uthokozele nokuya eqenjini lokuxhaswa komdlavuza we-ovari. Lapha, ungaxhumana nabesifazane abakwazi kahle lokho obhekene nakho.

Bayakuqonda ukwesaba nokukhathazeka kwakho. Njengeqembu, ungabelana ngokuhlangenwe nakho kwakho, amasu wokubhekana nezinkinga, neziphakamiso.

Lokhu akulona ukuphela kohlobo lokusekelwa, noma kunjalo. Abanye besifazane nabo bayazuza ekwelulekeni komuntu ngamunye noma ekwelulekeni ngamaqembu omndeni. Abathandekayo bakho bangadinga ukusekelwa, futhi.

Ukuthatha

Ukwelashwa komdlavuza we-Ovarian kungalimaza impilo yakho ngokomzimba nangokomzwelo. Kepha ngokusekelwa okulungile nokubekezela okuncane, ungathuthukisa kancane kancane impilo yakho.

Impilo yakho namuhla ingahluka kunakuqala. Kodwa-ke, ukufunda ukuthi ukwamukela kanjani lokhu okujwayelekile kungaletha ukuthula kwengqondo futhi kukusize uzizwe ungcono ngosuku ngalunye.