Xa sisiva igama elithi "umhlaza," sonke siyangcangcazela kancinci, akunjalo? Okwangoku, njengomfazi, uloyiko esiluvayo xa sisiva igama elithi "umhlaza webele" lukhulu nangakumbi. Olu lolona hlobo lwesibini oluqhelekileyo lomhlaza kubasetyhini emhlabeni emva komhlaza wesikhumba. Kodwa ungoyiki. Umhlaza sisifo esintsonkothileyo kakhulu, kwaye kunokubakho izizathu ezininzi zaso. Kodwa eyona nto ilungileyo kukuba singawunciphisa kakhulu lo mngcipheko ngokutshintsha ezinye zeendlela zethu zokuphila. Ukuba nezi zinto zomngcipheko akuthethi ukuba ngokuqinisekileyo uza kufumana umhlaza. Ngokufanayo, esi sifo sinokukhula ngaphandle kwezinto zomngcipheko. Ke ngoko, masiqaphele oku kwaye sigxile kwizinto esinokuzilawula.
Ubunzima bomzimba kunye namafutha angafunekiyo
Ingxaki abantu abaninzi kweli lizwe lethu abajongene nayo ngoku kukwanda kobunzima. Ingakumbi emva kokuya exesheni, ukuba utyeba, umngcipheko wakho wokuba nomhlaza webele uyanda. Ngaphezu koko, ukuba umntu otyebileyo uba nomhlaza, amathuba okuba ubuye ubuye aphakame.
Khumbula, ayingawo onke amafutha emizimbeni yethu afanayo. Amafutha agcinwe esiswini sakho ayingozi ngakumbi kunamafutha agcinwe esinqeni sakho. Oku kungenxa yokuba iiseli zamafutha esiswini sakho zivelisa iiproteni ezininzi ezibangela ukudumba emzimbeni. Oku kudumba kunceda iiseli zomhlaza zikhule.
Kodwa umzamo omncinci unokwenza umahluko omkhulu. Nokuba ulahlekelwa yi-5% okanye i-10% yobunzima bakho buphela kunokunceda kakhulu ekunciphiseni umngcipheko wakho . Zama ukunciphisa i-250 grams (isiqingatha seponti) ngeveki.
Ukusetyenziswa kotywala kukuchaphazela njani?
Xa sisela utywala, amanqanaba eehomoni emzimbeni wethu, njenge -estrogen, ezinxulunyaniswa nomhlaza webele, ayanda. Akupheleli apho, utywala bunokonakalisa ne-DNA kwiiseli zethu.
Ngamafutshane, ukuba usela utywala kathathu okanye ngaphezulu ngeveki, umngcipheko wakho wokuba nomhlaza webele uyanda malunga ne-15% . Kwaye, kwisiselo ngasinye esongezelelweyo osiselayo ngosuku, umngcipheko wakho uyanda nge-10%. Ngoko ke ukuba ungakhetha into efana nesiselo seziqhamo endaweni yotywala, akuyi kuba nangozi.
Uyatshaya? Emva koko cinga ngale nto.
Ukutshaya ngumkhwa ombi obangela iintlobo ezininzi zomhlaza. Xa kufikwa kumhlaza webele , umngcipheko wakho uphezulu ngakumbi ukuba uqale ukutshaya ungekafiki kwiminyaka eli-17 ubudala.Nokuba uyeka ukutshaya, umngcipheko unokuhlala uphezulu ukuya kuthi ga kwiminyaka engama-20 ngaphambi kokuba umonakalo ubuye.
Ukuba ufuna uncedo lokuyeka lo mkhwa, ungenza oku kulandelayo:
- Thetha nogqirha wakho uze ubuze malunga nonyango okanye ipetshi.
- Joyina inkonzo yokunika iingcebiso okanye iqela lenkxaso elikunceda uyeke ukutshaya .
- Zama izinto ezinjengokucamngca.
Unyango lweehomoni kunye neepilisi zokulawula ukuzalwa
Le yingongoma ebucayi. Abanye abafazi basebenzisa unyango lweehomoni ukunceda kwiintlungu zokuya exesheni. Olu hlobo lonyango silubiza ngokuba yiHormone Replacement Therapy (HRT) .
Ukuba uthatha i-HRT, equlethe zombini i-estrogen kunye ne-progesterone , kangangeminyaka engaphezu kwemi-5 ngexesha lokuya exesheni, umngcipheko wakho wokuba nomhlaza wamabele unokwanda. Iipilisi zokulawula ukukhulelwa nazo zinokuba nale mpembelelo, njengoko zikhupha iihomoni ezincinci emzimbeni.
Kodwa iindaba ezimnandi zezokuba emva kokuba uyekile ukuthatha ezi pilisi, le ngozi iyancipha kwakhona ngokuhamba kwexesha. Ungaze wenze izigqibo ngale nto wedwa . Ukuba unemibuzo malunga noku, qiniseka ukuba uthetha nogqirha wakho okanye ugqirha wezifo zabesifazane ngaphambi kokuba wenze isigqibo.
| Into enobungozi | Oko sinokukwenza |
|---|---|
| Ubunzima obugqithisileyo (ingakumbi amafutha esiswini) | Gcina ubunzima obusempilweni ngokutya okunempilo nokuzilolonga. Ukunciphisa nokuba yi-5% yobunzima bakho yinto enkulu. |
| Ukusetyenziswa kotywala | Nciphisa utywala obuselayo kube kanye okanye kabini ngeveki, okanye uyeke ngokupheleleyo. |
| Ukutshaya | Yeka ukutshaya. Funa ingcebiso kagqirha ukuba kuyimfuneko. Okukhona uyeka ngokukhawuleza, kokukhona kungcono. |
| Ukungabikho komsebenzi womzimba | Yenza umthambo onzima ubuncinane imizuzu eli-150 ngeveki, njengokuhamba ngokukhawuleza okanye ukukhwela ibhayisekile. |
Amanye amanqaku ambalwa abalulekileyo
Ukulibaziseka ekufumaneni abantwana
Ukuba ukukhulelwa kwakho kokuqala kwenzeka emva kweminyaka engama-30 ubudala , umngcipheko wakho wokuba nomhlaza webele unokuba phezulu kancinci. Oku kungenxa yokuba umzimba wakho uchaphazeleka yi-estrogen eninzi ngexesha lokuzala. I-estrogen idlala indima ekuphuhlisweni komhlaza webele omninzi. Utshintsho lweehomoni olwenzeka ngexesha lokukhulelwa kunye nokuvuthwa kweeseli zebele kukhusela ekukhuleni kweeseli ezingaqhelekanga ezinokukhokelela kumhlaza.
Ukuhlala kwindawo enye
Kule mihla, uninzi lobomi bethu sibuchitha sihleli esitulweni. Eofisini, emotweni, kwisofa ekhaya... Le ndlela yokuphila yokuhlala phantsi ivula ithuba lokutyeba kakhulu kunye nomngcipheko womhlaza webele. Ngoko ke vuka uhambehamba nanini na xa unako. Ziqhelise ukuzilolonga ubuncinane imizuzu engama-30 ngosuku.
I-Vitamin D kunye nokutya
Ezinye izifundo zifumanise ukuba amanqanaba aphantsi e-vitamin D emzimbeni anokunyusa umngcipheko womhlaza wamabele. Eyona ndlela iphambili yokufumana i-vitamin D kukukhanya kwelanga. Ingafumaneka nakwiindlela ezithile zokutya kunye nezongezo. I-Vitamin D inokuba nakho nokuthintela ukukhula kweeseli zomhlaza.
Nangona kunjalo, ekubeni ukuchatshazelwa lilanga kakhulu kwandisa umngcipheko womhlaza wolusu, ukuchatshazelwa lilanga kusasa malunga nemizuzu eli-15 ngosuku, iintsuku ezintathu ngeveki, kudla ngokwanela.
Kunjalo nangokutya kwakho. Ukutya ukutya okuninzi okucutshungulweyo - iitships, iibhisikithi, iilekese - nokutya imifuno embalwa, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo kwandisa umngcipheko wakho wokuba nomhlaza. Ukutya inyama ebomvu kakhulu kunye nenyama ecutshungulweyo nako akulunganga. Ukuba utya inyama ebomvu ngeveki, bubulumko ukuyinciphisa ibe yi-350-500 grams.
Umyalezo Wokuya Ekhaya
- Gcina ubunzima obusempilweni: Kubaluleke kakhulu ukugcina ubunzima obusempilweni obuhambelana nobude bakho.
- Yiba ngumntu okhutheleyo: Zilolonge ubuncinane imizuzu engama-30 ngosuku. Nciphisa ixesha olichitha uhleli kwindawo enye.
- Nciphisa utywala kwaye uphephe ukutshaya: Zombini ezi ndlela zonyusa kakhulu umngcipheko womhlaza.
- Yitya ukutya okunempilo: Yitya imifuno, iziqhamo, iimbotyi, kunye neenkozo ezipheleleyo. Nciphisa ukutya okucutshungulweyo kunye nenyama ebomvu.
- Thetha nogqirha wakho: Ungoyiki ukuthetha nogqirha wakho malunga nonyango lweehomoni, iipilisi zokulawula ukuzalwa, okanye naziphi na iingxaki zempilo onokuba nazo.
- Ukuzihlola Amabele: Ziqhelise ukuzihlola amabele ubuncinane kanye ngenyanga. Ukuba ubona naluphi na utshintsho okanye amaqhuma, funa ingcebiso kagqirha ngokukhawuleza.
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