Nangona amantombazana amaninzi abonisa iinethiwekhi zentlalontle igama elinomtsalane kwiveki emva kokuzalwa komntwana, uninzi lwemeko luya kujongana nenye indlela. Umzimba womfazi ubuyiselwe malunga nonyaka emva kokukhulelwa - ulusu lubuyela kwimeko yangaphambili, i-hormone ibuyela ngokutsha, ubisi lwebele luqala ukuveliswa kwaye kunjalo. Impindezelo yeemvakalelo nayo inegalelo kuphuhliso lwe-cortisol-yonke le nto inciphisa inkqubo yokuphulukana nobunzima. Kule nto iya kuthi ixelele indlela yokujongana nexabiso eliphezulu kwaye xa unokuqalisa uqeqesho.
Apho kuqala ukuqalisa ukubuyiselwa kwezihlunu
Okokuqala, cela ingcebiso kwi-gynecologist-kufuneka ithi ukuba imisipha yakho ye-pelvis yeza kwindawo yangaphambili, kwaye umsantsa phakathi kwezihlunu ezithe tye ziza kuza. Ngokwesiqhelo kuthatha iinyanga ezi-1-3, kodwa ezinye zinokusolula ukuya kunyaka - yonke into iyodwa. Funda kugqirha ukuba unokwenza umthambo we-kegel-bakhawulezisa ukuncitshiswa kwezihlunu zangaphakathi, ezinegalelo kukukhawulezisa ukuzizisa kwithoni. Ukuba ugqirha akachasanga, jonga i-YouTube isikhokelo senzalisekiso, kodwa sithenge ngcono i-simulator - inokufumaneka kwivenkile kunye nezinto eziphilayo. Ngokwesiqhelo, isixhobo esinjalo se-pear "esincinci" sineqhosha olifaka ngaphakathi kwaye uqalise ukwenza iintshukumo ngokuxhathisa.
Ukubonisana kukagqirha kuya kukunceda
Ifoto: HARTAHH.USPUS.com.
Gcina imowudi enye
Ngokutsho kophononongo "Ulawulo lobunzima ngaphambili, ngexesha nasemva kokukhulelwa" ngo-2010, amantombazana ahlala ebandakanyeka kwizemidlalo, akacetyiswanga ukuba angavunyelwanga kwiiklasi nasemva kwayo. Ngokwesiqhelo inkqubo yabo yokubuyiselwa kwememori yemisipha ithatha iinyanga ezimbalwa. Kwabo bengenziwa ngaphambili, imeko inzima ngakumbi: Kuya kufuneka uqalise uqeqesho ngokuthe ngcembe - i-gobberbells i-1-3 kg, ngokukhulisa umthwalo. Iiklasi zeqela, i-yoga, i-pilates, emva koko isebenze ejimini, ilungele kakuhle. Fela indlela oziva ngayo kwaye ingakanani amandla onayo. Umama, obuyiselwe emva kokuhanjiswa kobunzima okanye icandelo lekhokheli, abayi kuziva njengonina, olwazele ngokwemvelo.
Jonga iihomoni
Ulawulo lukagqirha kangaphi ukuba umzimba wakho uthatha umthwalo - ngaba ubisi lunyamalala, ukuba uphinda udlule kangakanani iintlungu kwimisipha, nokuba uziva unempumelelo, I-Hormones ukukhulelwa kunye nokuncancisa kunokuchaphazela ukudibana kwakho kwiinyanga ezimbalwa emva kokuziswa. Lumka ungazenzi amanyathelo angxamisekileyo. Loluphi uhlobo lokuzivocavoca olungcono ukuqala? Kunye nomsebenzi kwi-hip edibeneyo, uya kuba uhamba. Indlela yokuhamba yezolomy yeyona ndlela ibalaseleyo ye-moms entsha yokudlala imidlalo. Oogqirha baqaphela ukuba imbono rhoqo ngomoya omtsha inceda ukuthintela ukubonakala koxinzelelo lwasemva kokubeleka.
Ukuqala, bhalisa uqeqesho loluliweyo
Ifoto: HARTAHH.USPUS.com.
Sika amabele omntwana
Ukuncancisa umntwana kunokukunceda unciphise ubunzima ukuba uyatya ngokulungileyo kwaye ugcine umsebenzi. Inye into kuphela ukuncancisa itshiswe kwiikhalori ezingama-330 ngosuku kwiinyanga ezintandathu zokuqala. Emva kweenyanga ezintandathu, kuya kunceda ukutsha ukuya kuthi ga kwiikhalori ezingama-400 ngosuku. Ukuba udibanisa lo mthwalo kunye nokuhamba rhoqo kwaye uyolule, uya kusiqonda isizathu sokuba ubunzima bakho buncitshisiwe yi-0.5-1 kg ngemini. Qwalasela oku kwaye ucwangcise ukutya, ukungalibali malunga neeproteni, amanqatha, iikhabhohayidle kunye neevithamini.