Usuku Lokuhlanzeka Kwesikhathi 2020: Ingabe Izinketho Zakho Zesikhathi Ziyayithinta Impilo Yakho?

Amagama Amahle Kakhulu Ezingane

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Usuku Lokuhlanzeka Kwesikhathi Sokuya esikhathini lugujwa ngomhlaka-28 Meyi njalo ngonyaka. Usuku luhlose ukugqamisa ukubaluleka kokuphathwa kahle kwenhlanzeko yokuya esikhathini. Kwaqalwa yi-NGO WASH United ezinze eJalimane ngo-2014 kanti usuku lwama-28 lwakhethwa ukwamukela ukuthi izinsuku ezingama-28 ubude obumaphakathi bomjikelezo wokuya esikhathini.

Usuku lwe-World Menstrual Hygiene 2020 isihloko sithi ' Izikhathi kuBhubhane '. Indikimba iqhakambisa izinselelo abesifazane ababhekene nazo ngesikhathi sokuya esikhathini phakathi kobhadane oluqhubekayo nokukhanyisa ukuthi izinselelo ziye zaba zimbi kanjani ngesikhathi kubhebhetheka.

Esikhundleni sosuku, ake sibheke ukuthi izinqumo zakho zokuya esikhathini ziyithinta kanjani impilo yakho yonke.

Kulabo 'abakhethwe ngesandla ngunkulunkulu', ukuya esikhathini noma izikhathi kungenzeka kungabi yinto enkulu. Kepha kithina sonke, kulula ukuthi sibe ngesinye sezikhathi esikhungathekisa kakhulu ngenyanga. Unezinhlungu, unengcindezi, ucasukile, udidekile futhi udabukile ngaphandle kwesizathu. Yebo, kungakhathaza futhi kukhathaze kakhulu.

Yize ubuhlungu nokudideka kungakhathaza kakhulu, kunezindlela ongazisebenzisa ukuze uzilawule. Njengokusebenzisa isikhwama samanzi ashisayo, ukudla ushokoledi omnyama, ukuzitholela ukuzivocavoca okulula njalonjalo.

Uma kushiwo lokho, kuphephile ukusho ukuthi izikhathi zakho nempilo yakho zixhunyiwe futhi lokho akumele kumangaze noma ngubani onesibeletho. Konke okwenzayo kusukela ngesikhathi sokulala kuye enanini lokudla okudlayo ngezikhathi zakho kunokunikezwa kokuthinta impilo yakho yonke.

Sonke sifunde ngezindlela zokulawula isikhathi sakho, isikhathi sesikhathi sokuqala nokuxhumeka kwaso empilweni yonke, ukuthi ukuya esikhathini kuyithinta kanjani impilo yakho njalonjalo. Namuhla, sizobheka izindlela nezindlela lapho ukukhetha kwakho isikhathi kungathinta ngayo impilo yakho yonke, ngemibono evela kuchwepheshe wezempilo waseBoldsky uDkt Arya Krishnan.

Izinketho Zakho Zesikhathi Nomthelela Wakho Empilweni Yakho

Sonke siyazi ukuthi impilo yakho idlala indima enkulu ekuhambeni kwakho kokuya esikhathini. Kepha bewazi ukuthi izinqumo ozenzayo ngenkathi usezikhathini zakho zidlala indima enkulu nakwezempilo yakho yonke? Ake sibheke ukuthi izinketho zakho zesikhathi zingayithinta kanjani impilo yakho.

Ngakho-ke yiziphi izinkathi zesikhathi? Akuyona into ngaphandle kokudla, ukuzivocavoca umzimba, ukulala nezinye izinto ezifanayo ozenzayo, kepha ngenkathi usezinkathini zakho.

Lo mbhalo uzocubungula lezi zinto ezilandelayo njengezikhathi ezibucayi zokukhetha.

• Umkhuba wokudla
• Isikhathi sokulala
• Ukuzivocavoca nokuphumula
• Imikhiqizo yesikhathi esetshenzisiwe

1. Umkhuba wokudla

Ukudla kwakho kunomthelela omkhulu kumjikelezo wakho wokuya esikhathini. Indlela odla ngayo nokuthi yini oyidlayo ingathinta izimpawu ze-PMS, futhi mhlawumbe iphazamise nemijikelezo yokuya esikhathini. Uhlobo lokudla okudlayo lunquma ukusebenza nokusebenza kwezinqubo zebhayoloji ezibalulekile zomzimba wakho ^[1] . Ukulondoloza ukudla okunempilo nokulandela okufanayo ngesikhathi sakho senyanga kungenye yezindlela ezingcono kakhulu zokuthola isikhathi esingaphansi kwengcindezi.

Ukudla okungenampilo okubandakanya ukudla okucwengisisiwe nokwenziwe kungakhuphula izinhlungu zokuya esikhathini nokudla okuphezulu emafutheni agcwele futhi adlulisayo nakho okubangela lokhu. Kubalulekile ukuthi ube nokudla okuyindilinga futhi okunempilo okugcwele ukudla okune-fiber. Ngoba, ukudla ukudla okungenampilo nokudla okunomsoco okuningi kungagcizelela izindlala zakho ze-hypothalamus, pituitary kanye ne-adrenal ^[okubili] . Lezi zindlala zinesibopho sokugcina ibhalansi ye-hormone yakho exhunyaniswe ngqo nezikhathi zakho.

Ukuze ube nesikhathi esimnandi esingenabuhlungu kanye nomzimba onempilo, cabanga ngalezi zinyathelo ezilandelayo ^{[3] [4]} .

• Landela ukudla okune-carbohydrate ngoba ukudla okunama-carb aphansi kungaphazamisa ukusebenza kwakho kwe-thyroid futhi kwehlise amazinga e-leptin emzimbeni.
• Gwema ukudla okune-fiber ephezulu.
• Faka amafutha anempilo njengoba esiza ukusekela amazinga e-hormone kanye ne-ovulation. Ungathola amafutha anempilo ngokudla okufana ne-salmon, uwoyela wemifino, ama-walnuts nembewu yefilakisi.
• Yidla ukudla okune-folate-rich-broccoli, i-beetroot, amaqanda, ama-legumes, i-asparagus njll.
• Ungakudli ukudla okunosawoti okufana nobhekeni, izipisi, amasobho asemathinini njll.
• Gwema uswidi nokudla okulula futhi esikhundleni salokho, yiba nezithelo.
• Gwema ukudla okubabayo ngoba ukukusebenzisa kungaholela ekuqunjelweni nasezigesi.

Ngaphandle kwalokhu, izinhlobo ezithile zokudla zizuzisa ngokukhethekile ngezikhathi ezithile ^[5] .

• Yidla ubhanana ngamanani amakhulu we-magnesium ne-potassium kodwa-ke, ungadli ngaphezu kokukabili ngosuku.
• Yidla upopo njengoba uqukethe i-carotene, umsoco osekela amazinga e-estrogen futhi usiza inkontileka yesibeletho.
• Amaphayinaphu ayinzuzo empilweni yakho ngezikhathi zakho njengoba iqukethe i-enzyme bromelain, engasiza ngokugeleza kwegazi nokukhiqizwa kwamangqamuzana egazi abomvu namhlophe.

Ukukhetha ukuthi uzodlani ngesikhathi sakho kubalulekile ngoba, umzimba wakho usebenza ngokwehlukile kunendlela ejwayelekile, kubalulekile ukuthi ukhethe izinhlobo zokudla ezifanele njengoba kuthinta nempilo yakho yonke ^[6] . Ngoba njengoba kushiwo ngenhla, lokho okudlayo kunquma ukuthi umzimba wakho uzenza kahle kanjani izinqubo ezibalulekile zebhayoloji.

2. Umkhuba wokulala

Ngenkathi usesikhathini sakho, kubalulekile ukuthola inani elifanele lokulala. Ukuntuleka kokulala kungavimbela imisebenzi yakho yomzimba, kuphazamise umjikelezo wakho futhi kwenze izimpawu zibe zimbi kakhulu. Ngobuhlungu obukhulu nokuphuma kakhulu kwegazi, umzimba nengqondo yakho kungakhathala futhi ekugcineni kukubangele ukuthi ungakwazi ukusebenza nokwenza imisebenzi yakho yansuku zonke ^{[7] [8]} .

Ukuntula ukulala nakho kungaba nomphumela oseceleni wokucindezeleka , lapho zombili lezi zinto zixhunywe khona. Inani elifanele lehora lokulala lingasiza ukubeka ingqondo yakho ngokukhululeka futhi ngaleyo ndlela lisize ukuphatha izinga lokuxineka futhi okuphambene nalokho, okusho ukuthi, ukulawula amazinga akho okucindezeleka kungasiza nasekuthuthukiseni izinga lakho lokulala ^[9] . Ukungalali ngesikhathi sakho kuzokwenza umzimba wethu ube buthakathaka futhi kubangele ikhanda futhi kunciphise inqubo yakho yokucabanga.

Dla ukudla okufana ne-kiwi, ama-alimondi, itiye le-chamomile, i-cherry njll ukusiza ukuthuthukisa ikhwalithi yakho yokulala okuzosiza ekutholeni ukuphumula komzimba wakho, okubalulekile ngesikhathi sakho senyanga ^[9] . Ucwaningo luveze ukuthi abanye besifazane bakuthola kunzima ukulala ngalesi sikhathi, kanti abanye balala amahora amaningi. Kodwa-ke, ukulala kancane ngalesi sikhathi akuyona inkinga nhlobo, kuvuma uDkt Krishnan.

Ungalungisa izinkinga zakho zokulala ngokusebenzisa izindlela ezilandelayo ^{[10] [4]} .

• Setha igumbi lakho lokulala ekushiseni kwakho ngaphambi kokulala.
• Gwema ukudla okunzima ngaphambi kokulala.
• Zama ukushintsha indawo yakho yokulala, ukufaka noma ukukhipha imicamelo, noma ukusebenzisa iphedi yokufudumeza.
• Gwema i-caffeine amahora ambalwa ngaphambi kokulala.

3. Ukuzivocavoca nokuphumula

Ngenkathi usesikhathini sakho, kubalulekile ukuthi umzimba wakho unyakaze. Ungazizwa ubuthakathaka kakhulu futhi ukhathele ngisho nokuphakamisa umunwe kodwa, ukunqoba lobo buvila nokuthola izicathulo zakho zokugijima kunezinzuzo ezimangazayo empilweni yakho ngokuhamba kwesikhathi ^{[ishumi nanye]} . Yize kungahle kubonakale kuyinto ephikisanayo ukuyenza kepha ukuzivocavoca ngenkathi usezikhathini zakho akugcini nje ngokunciphisa izimpawu zokuya esikhathini kepha futhi kukhuthaza impilo enempilo.

Ukuvivinya umzimba kungasiza ekwehliseni izimpawu ezinjengobuhlungu, amajaqamba, ukuqunjelwa, ukuguquguquka kwemizwelo, ukucasuka, ukukhathala kanye nesicanucanu. Ngaphandle kwalokhu, ukuzivocavoca ngesikhathi sokuya esikhathini kuyasiza ekuqineni komzimba jikelele futhi kungasiza ekwehliseni ubungozi nokuqala kwezinkinga ezahlukahlukene zezokwelapha nezinkinga zempilo ezifana nokuhlaselwa yisifo senhliziyo, isifo sohlangothi, isifo samathambo, ukukhumuzeka kwamathambo, isifo sikashukela nokunye ^[12] .

Izinguquko zomzimba, kanye nezamakhemikhali ezenzeka emzimbeni wowesifazane phakathi nezikhathi zakhe, zingaphathwa ngokuzivocavoca umzimba okuncane. Ukuhambisa umzimba wakho kuzosiza ekwandiseni ukukhiqizwa kwama-endorphin, ama-hormone azizwa kahle nokunciphisa ukukhathazeka nobuhlungu futhi ngaleyo ndlela kuthuthukise imizwa yakho ^{[ishumi nanye]} .

Ukuze uzisize ngezikhathi nangempilo yakho yonke, ungalandela izivivinyo ezingenhla ^{[13] [14]} .

• Ukuhamba
• Ukuvivinya umzimba okukhanyayo noma ukuvivinya umzimba
• Ukuqeqeshwa kwamandla
• Ukwehlisa nokulinganisa kahle

UNGAZIFAKELI kunoma iyiphi imikhuba ebanzi yokuzivocavoca ngoba ngeke iwusize ngalutho umzimba wakho. Ngokuhambisana nalokhu, kubalulekile ukuthi unikeze umzimba wakho ukuphumula. Ngaphandle kokulala, umzimba wakho udinga ukuphumula ngoba, ngesikhathi sokuya esikhathini, ama-hormone abesifazane aphansi kakhulu. Njengoba uhlelo lwezokuvikela lunamandla futhi luphansi amandla, ngeke ube sesimweni sokusebenza kahle. Ngakho-ke, ukwenza ukuphumula kube yinto ebalulekile ^{[ishumi nanhlanu] [13]} . Ngokunjalo, ukungabikho kokuphumula kungaholela engozini enkulu yezinkinga zomzimba nezempilo ezinkulu.

4. Imikhiqizo yesikhathi

Imikhiqizo yenhlanzeko yabesifazane ihlale isenkabeni yezingxoxo, noma ngabe intela yesikhathi noma umthelela omubi engaba nawo emvelweni, amapayipi, amathamponi nezinkomishi zokuya esikhathini yinto ekuvumela ukuthi uqhubeke nempilo yakho - ngaphandle kokuba ngokuphelele ukhathazekile ngamachaphaza egazi 'okungenzeka'.

Ukukhetha uhlobo olufanele lomkhiqizo wokuya esikhathini kungabonakala kulula kepha ake ngikutshele okwangemuva, akunjalo ^{[16] [17]} . Izici ezinjengezinga lomsebenzi womzimba, izindleko, ukusimama - ingabe iyasebenza futhi noma iyalahlwa, ukusetshenziswa okulula nokusebenza kahle kwesikhathi - ungawugqoka isikhathi esingakanani umkhiqizo ngaphambi kokuthi ushintshwe noma uhlanzwe kumele ucatshangelwe lapho ukhomba umkhiqizo omuhle womzimba wakho nendlela yokuphila.

Ngenkathi ukhetha umkhiqizo wesikhathi esifanele kuwe, kubalulekile ukuthi ukhethe okungakulungele wena kuphela kepha futhi okulungele imvelo. I-napkin ejwayelekile yokuhlanzeka noma i-tampon iqukethe inani elikhulu lepulasitiki, elingathatha iminyaka engama-500-800 ukubola [18]. Ngokwanda okukhulu kwamazinga okungcoliswa komhlaba kanye nenkinga yezemvelo - isikhathi sesifikile sokuvuselela izindlela zakho ezijwayelekile futhi wakhetha ukuya esikhathini okuqhubekayo ^[19] . Umuntu ongashadile usebenzisa ama-sanitary pads noma ama-napkins wempilo ayi-11,000 empilweni yakhe futhi manje, phinda lokho ngenani labantu besifazane abasesikhathini - kuningi lokho.

Izinkomishi zokuya esikhathini zingenye yemikhiqizo ebiza kakhulu futhi engabizi kakhulu yokuhlanzeka kokuya esikhathini lokho kunesikhathi sokuphila seminyaka eyishumi. I-silicone ebangeni lezokwelapha elisetshenziswe ekwenziweni kwezinkomishi zokuya esikhathini inamathuba amancane kakhulu okuthola noma yikuphi ukutheleleka noma ukucasulwa ^{[amashumi amabili]} . Uma kuqhathaniswa nama-napkin ahlanzekile namathamponi, izinkomishi zokuya esikhathini zingamukela amanani amakhulu futhi zivikele noma yikuphi ukuchitheka futhi azikhiphi iphunga. Ngokuphikisana nenkolelo evamile, izinkomishi zokuya esikhathini zilungele ukuhamba futhi azidingi ukushintshwa njalo emahoreni angu-5-6 - okwenza kube inketho engcono kakhulu ^{[amashumi amabili nanye]} .

Encwadini Yokugcina ...

Izinketho zakho zesikhathi zinomthelela empilweni yakho yonke. Ngenxa yalokho, konke okwenzayo kunomthelela empilweni yakho. Kodwa-ke, unamandla futhi unikezwa inqwaba yezinketho nezinqumo ongakhetha kuzo ngokuqhubekayo nangendlela efanele - ngakho-ke ukhethe ngokuhlakanipha futhi uphathe umzimba wakho kahle!

Imininingwane yabantu nguSharan Jayanth

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