Nciphisa Ubungozi Bakho Lomdlavuza Webele

-Delile

• Buyekeza kwe-

Awukwazi ukuguqula umlando wakho womndeni noma lapho uqala isikhathi sakho (ucwaningo lukhombisa ukuthi ukuya esikhathini kokuqala lapho uneminyaka engu-12 noma ngaphambili kwandisa ingozi yomdlavuza webele). Kepha ngokusho kukaCheryl Rock, Ph.D., uprofesa e-University of California, San Diego, School of Medicine emnyangweni wemithi yokuvikela imindeni, kunezinto ongazenza ukunciphisa ingozi yomdlavuza webele. Nayi imikhuba emine abacwaningi abakholelwa manje ukuthi ingakusiza ukuvikela impilo yakho yebele.

1. Bamba isisindo sakho singanyakazi.

Ucwaningo emva kocwaningo luthole ukuthi abesifazane abaneminyaka engaphezu kuka-40 abanesisindo esicishe silingane naleso ababenzile eminyakeni yabo-20 mancane amathuba okuba bathole lesi sifo. Okufanelekile, akufanele uzuze ngaphezu kwamaphesenti ayi-10 wesisindo somzimba wakho (ngakho-ke uma ulinganisa i-120 ekolishi, akufanele uzuze ngaphezu kwamakhilogremu ayi-12 emashumini eminyaka alandelayo).

2. Yidla imifino.

Ucwaningo oluningana lubheke ukuthi izithelo nemifino kuyavikela yini. Ngokusho kweRock, yimifino, hhayi izithelo, ezibonakala zinenzuzo enkulu. "Ucwaningo oluhlanganisiwe, olwaluyimininingwane evela emazweni amaningi, lukhombisa ukuthi ukudla imifino eminingi kubonakala kwehlisa ingozi yomdlavuza webele kubo bonke abesifazane - ikakhulukazi abesifazane abasebasha," usho kanje. Kungani umkhiqizo uzuzisa kangaka? Imifino iwumthombo omuhle kakhulu we-fiber, okuthi ezifundweni zezilwane kuboniswe amazinga aphansi e-estrogen ejikeleza egazini. Futhi, imifino eminingi iqukethe ama-phytochemicals alwa nomdlavuza. "Lapho udla kakhulu, kuba ngcono," kusho iDwala. Ukuze uvune inzuzo yebele, thola okungenani ama-servings amahlanu ngosuku.

3. Ukuzivocavoca.

"Uma kuvivinywa kakhulu ukuvivinya umzimba, kuba sobala ngokwengeziwe ukuthi ukuvivinya umzimba kuvikela abesifazane," kusho uRock. Okuwukuphela kwento engacacile ukuthi kufanele ukhuthale kangakanani. Nakuba ucwaningo lusikisela ukuthi uzothola inzuzo enkulu uma uzivocavoca okungenani kathathu ngesonto, amanani alinganiselwe asabonakala ewusizo. "Kunombono omuhle wokuthi kungani kusiza," kuchaza u-Rock. "Abesifazane abavivinya umzimba njalo banamazinga aphansi e-insulini kanye nesici sokukhula esifana ne-insulin. Lawa ma-hormone e-anabolic akhuthaza ukuhlukana kwamangqamuzana; lapho amangqamuzana ehlukana njalo futhi ekhula, kunengozi okuthize okuzophonswa emgwaqeni ekubeni umdlavuza." Amazinga aphezulu e-insulin kanye nesici sokukhula esifana ne-insulin sibonakala sisebenza njengophethiloli, ngokunokwenzeka sisize umdlavuza ukuthi usuke. Ukuzivocavoca futhi kuyasiza ngokwehlisa izinga lokujikeleza kwama-estrogens, uRock uyanezela.

4. Phuza ngokulinganisela.

"Izifundo eziningi, eziningi zithole ukuxhumana phakathi kotshwala nomdlavuza webele," kusho uRock. "Kodwa ubungozi abubonakali kuze kuphuze cishe iziphuzo ezimbili ngosuku. Usengaphuza - musa nje ukweqisa." I-caveat eyodwa ethokozisayo: Ucwaningo olwenziwe e-United States nase-Australia luthole ukuthi abesifazane abaphuza kodwa futhi bathola inani elanele le-folate abanabo ubungozi obukhulu bomdlavuza webele. Ngakho-ke uma ujwayele ukujabulela ingilazi noma ezimbili zewayini ngesidlo sakho njalo, ukuthatha i-multivitamin nsuku zonke kungaba umqondo ohlakaniphile. Okungcono nakakhulu, thola imithombo emihle ye-folate: isipinashi, ulethisi waseRoma, i-broccoli, ijusi yewolintshi nophizi oluhlaza.

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