Ingabe kujwayelekile ukuthi ngizivocavoce ngesikhathi ngisesikhathini?Ingabe ukuzivocavoca kuyasithinta isibeletho?

Kuvamile ukuzivocavoca phakathi nesikhathi sami

Lapho umjikelezo wokuya esikhathini kwabesifazane usondela, bangase bazizwe becindezelekile futhi bekhathele futhi bangase bangabaze ukuzivocavoca ngalesi sikhathi.
Nokho, abesifazane bayakhuthazwa ukuba bazivocavoce lapho besesikhathini, njengoba ukuvivinya umzimba kungasiza ekudambiseni izimpawu ezithile futhi kunqobe imizwa yokudideka ebangelwa ukushintsha kwemizwa.

Phakathi kwemisebenzi yezemidlalo engenziwa ngesikhathi sokuya esikhathini:

1. Ukuhamba: Ukuhamba kuwumsebenzi olula futhi ophumelelayo wokuzivocavoca ukuze ukhulule ubuhlungu emhlane nasesiswini, futhi uthuthukise isimo sengqondo.
2. Ukubhukuda: Ukubhukuda kungasiza ukudambisa izinhlungu futhi kuthuthukise ukujikeleza kwegazi.
3. I-Yoga: Ukuzivocavoca kwe-Yoga kuqinisa imisipha futhi kuthuthukise ukuphefumula, okusiza ukukhulula ezinye izimpawu ezihlobene nomjikelezo wokuya esikhathini.
4. Ukugibela ibhayisikili: Uma uzizwa ukhululekile ukugibela ibhayisikili, ungakwazi ukuzilolonga ukuze uthuthukise ukuqina kwakho futhi uthuthukise isimo sakho sengqondo.

Kodwa-ke, kubalulekile ukulalela umzimba wakho futhi unamathele ezingeni lokuzivocavoca umzimba elizizwa likhululekile kuwe.
Ungase udinge ukugxila kakhulu ekuphumuleni futhi uphumule kakhulu ngalesi sikhathi, ngakho-ke ukuzijwayeza i-yoga noma ukuzindla kungaba yizinketho ezinhle kuwe.

Ingabe ukuzivocavoca kuyasithinta isibeletho?

Ayibangeli i-uterine prolapse noma ezinye izinkinga zempilo.
Eqinisweni, ukuvivinya umzimba okuvamile kuthuthukisa impilo yonke futhi kuqinisa imisipha nemigqa esekela isibeletho.

Ezimweni ezivamile, ukuzalwa okuphindaphindiwe, ubuthakathaka bemisipha kanye nezifo yizimbangela zokuqhuma kwesibeletho, hhayi ukuzivocavoca.
Ngokufanayo, ukuxega kwemisipha ezungeze isibeletho akunakwenzeka ngenxa yokugxuma ama-jack noma yimuphi omunye umsebenzi.

Umjikelezo wokuya esikhathini awusona isithiyo ekuzilolongeni, kodwa kunalokho yisikhathi esifanele salokho.
Ukunyakaza kusiza ukulwa nemizwa engakhululekile esiswini futhi kuthuthukisa isimo sengqondo nokunethezeka.
Ngaphezu kwalokho, ukuzivocavoca kusiza ukuqeda ukuqunjelwa kanye ne-flatulence futhi kuthuthukise impilo yamathumbu.

Uma uhlushwa izinkinga ezithile zempilo ezifana nomfutho wegazi ophakeme noma ukufinyela kwesibeletho ngaphambi kwesikhathi, kunconywa ukuba uyeke ukuvivinya umzimba okunamandla noma okunobudlova uze ululame ngokugcwele futhi uthintane nodokotela wakho ngaphambi kokuphinda uqale kabusha.

Nawa amanye amasu ongawalandela ukuze ujabulele ukuzivocavoca ngokuphephile futhi ngaphandle kwemiphumela emibi esibelethweni sakho:

1. Khetha izivivinyo ezifanele: Khetha ukuzivocavoca okuphansi, okungakhandlayo njengokuhamba, ukubhukuda, nokuhamba ngebhayisikili.
   Qinisekisa ukuthi ayifaki ingcindezi esibelethweni njengokuzivivinya kanzima kwesisu.
2. Yenza ukunyakaza kancane kancane: Qala ngokuzivocavoca okulula, okunensa futhi kancane kancane wandise ijubane nokuqina.
   Lokhu kusiza umzimba ukuzivumelanisa nezimo futhi kunciphisa noma yimiphi imiphumela emibi.
3. Phuza amanzi anele: Qiniseka ukuthi uhlala unamanzi futhi uphuze amanzi anele ngesikhathi sokuzivocavoca.
   Lokhu kusiza ukugwema ukuphelelwa amanzi emzimbeni futhi kuthuthukisa ukusebenza komzimba.
4. Lalela umzimba wakho: Qaphela izimpawu ezithunyelwa umzimba wakho.
   Uma uzwa noma yiziphi izimpawu ezingavamile ngenkathi uzivocavoca, yima ngokushesha bese ubonana nodokotela wakho.
5. Xhumana nodokotela wakho: Uma uhlushwa yinoma yiziphi izinkinga zempilo ezifana nokunqamuka kokuya esikhathini ngaphambi kwesikhathi noma ukukhulelwa, kungcono ukubonana nodokotela wakho ngaphambi kokuqala noma ukuqalisa kabusha noma yimuphi umsebenzi wezemidlalo.

Kungenzeka yini ukunciphisa umzimba ngesikhathi sokuya esikhathini?

Kwabanye, bangase baqaphele ukuncipha kwesisindo phakathi nomjikelezo wabo wokuya esikhathini, kuyilapho abanye bengase bakhuluphale noma bangaboni noma yiluphi ushintsho lwesisindo.
Kodwa kunezizathu ezithile ezingenzeka zokulahlekelwa isisindo ngesikhathi sokuya esikhathini, kuhlanganise:

1. Ukulawula amahomoni: Ukulawula amahomoni wesifazane kungathinta amazinga kashukela egazini kanye nesifiso sokudla kwabanye besifazane.
   Kwezinye izimo, ama-hormone alawula ukuya esikhathini anganciphisa isifiso sokudla futhi andise izinga le-metabolic, okunomthelela ekwehleni kwesisindo.
2. Ukunciphisa ukugcinwa kwamanzi: Uma ukuzuza kwesisindo kungenxa yokugcinwa kwamanzi, ungase ubone ukulahlekelwa kwesisindo phakathi nomjikelezo wakho wokuya esikhathini.
   Ukusebenzisa uketshezi ngenani elanele kanye nokugwema ukudla okunosawoti omningi kuyizindlela zokusiza ekunciphiseni ukugcinwa koketshezi.
3. Umsebenzi womzimba: Umsebenzi womzimba ungaba nomthelela ekwehleni kwesisindo phakathi nomjikelezo wokuya esikhathini.
   Uma uvivinya umzimba njalo futhi wandisa umsebenzi wakho womzimba, uthuthukisa inqubo yokushiswa kwamakholori futhi ngaleyo ndlela ube nesandla ekuncipheni kwesisindo.

Kungakhathaliseki ukuthi yiziphi izinguquko ezenzeka phakathi nomjikelezo wakho wokuya esikhathini, kufanele ukhumbule ukuthi ukulahlekelwa isisindo akuyona ukuphela komgomo okufanele ugxile kuwo.
Kufanele unakekele impilo yakho jikelele futhi ulandele ukudla okunempilo nokulinganiselayo kuyo yonke inyanga.

Mangaki amakhilogremu owesifazane azuzayo phakathi nomjikelezo wakhe wokuya esikhathini?

Ukuzuza kwesisindo phakathi nomjikelezo wokuya esikhathini kuwuphawu oluhambisana nokugcinwa kwamanzi kanye nezinguquko ze-hormonal emzimbeni.
Lapho ukuya esikhathini kusondela, kuba nokwanda kokukhiqizwa kweprogesterone nokugcinwa kwamanzi, okungase kuholele ekuzuzeni isisindo sesikhashana.

Nakuba izinga lokuzuza kwesisindo lingahluka kuye kowesifazane nowesifazane, ngokuvamile lingaba phakathi kwamakhilogremu angu-1.3 kuya ku-2.3 kilogram.
Ukwanda kungafinyelela ku-3 kilogram ezimweni ezingavamile.

Uma uhlushwa ukukhuluphala ngesikhathi sokuya esikhathini, nanka amacebiso okubhekana nalesi simo:

1. Qiniseka ukuthi ugcina ukudla okunomsoco futhi okunempilo kuyo yonke inyanga, ikakhulukazi emasontweni ambalwa ngaphambi kokuya esikhathini.
   Yehlisa ukusetshenziswa kokudla okunosawoti kanye neziphuzo ezine-caffeine.
2. Yenza umsebenzi womzimba njalo, okungcono ukuzivocavoca amandla kanye nemisebenzi yangaphandle.
   Ungakwazi futhi ukuzivocavoca ukuze unciphise ubuhlungu bokuya esikhathini, njenge-yoga noma ukubhukuda.
3. Gwema ukucindezeleka nokucindezeleka kwengqondo, njengoba kungathinta ama-hormone futhi kube nomthelela ekuzuzeni isisindo.
4. Phuza amanzi anele, njengoba kusiza ukugcina uketshezi emzimbeni futhi kusiza ekuvimbeleni ukuqunjelwa.

Yini okungafanele yenziwe ngesikhathi sokuya esikhathini?

1. Gwema i-caffeine: Ukudla i-caffeine kungenza izimpawu ze-PMS zibe zimbi kakhulu njengobuhlungu namajaqamba.
   Ngakho-ke, kungcono ukugwema iziphuzo eziqukethe i-caffeine, njengekhofi netiye, ngalesi sikhathi.
2. Gwema ukuhlala endaweni ebandayo noma ukuhamba ngezicathulo: ukuthintana ngokuqondile nendawo ebandayo kungandisa ama-spasms nokucindezeleka emisipha etholakala endaweni yesisu, ngakho-ke kungcono ukugwema lo mkhuba.
3. Gwema ukudla okwenziwe ngofulawa omhlophe: izinto ezibhakiwe, amakhekhe, nokudla okwenziwe ngofulawa omhlophe, njengesinkwa esimhlophe ne-pasta, kungase kubangele ukuphazamiseka kokugaya ukudla nezinkinga zamathumbu, ngakho-ke kungcono kakhulu ukukugwema phakathi nalesi sikhathi.
4. Ungasebenzisi ama-sanitary pads angafanele: Kufanele usebenzise ama-sanitary pads ahlinzeka ngokuvikeleka okwanele phakathi nomjikelezo wokuya esikhathini.
   Kungcono ukukhetha ama-sanitary pads ahambisana nezidingo zakho ezithile futhi akusize ugcine ukuhlanzeka nokunethezeka.
5. Gwema ukucindezeleka nokukhathazeka: Ukucindezeleka nokukhathazeka kungandisa izimpawu ze-PMS futhi kuzenze zibe nzima nakakhulu.
   Ngakho-ke, kungcono ukuzijwayeza izindlela zokuphumula ezinjengokuphefumula okujulile kanye ne-yoga ukuze unciphise ingcindezi nokugcina isimo sokuzola nokuphumula.

Ingabe ukuzivocavoca ngosuku lokuqala lokuya esikhathini kuyingozi?

Cha, akulimazi ukuzivocavoca ngosuku lokuqala lokuya esikhathini.
Ngokuphambene nalokho, ukuvivinya umzimba ngalesi sikhathi kungase kube yinzuzo kwabanye besifazane.
Nakuba abanye besifazane bengase bazizwe bengakhululekile noma ubuhlungu phakathi nalesi sikhathi, ukuzivocavoca kungasiza ekunciphiseni izimpawu ezingakhululekile futhi kwandise imizwa yokunethezeka kwengqondo.
Nokho, naka izinga lakho lokunethezeka futhi ulalele umzimba wakho.
Uma ukuya esikhathini kukubangela ubuhlungu obukhulu noma uzizwa ukhathele kakhulu, kungase kube ngcono ukuhlehlisa ukuvivinya umzimba kuze kube yilapho uzizwa ungcono.

Ingabe umzimba uyawashisa ama-calories phakathi nomjikelezo wokuya esikhathini?

Abukho ubufakazi obucacile bokufakazela ukuthi abesifazane bashisa amakholori amaningi phakathi nomjikelezo wabo wokuya esikhathini.
Nokho, kukhona izinguquko ezithile zama-hormone ezithinta izinga lokusha phakathi nalesi sikhathi.

Ochwepheshe bagcizelela isidingo sokunciphisa inani lokudla nama-calories asetshenziswa phakathi nomjikelezo wokuya esikhathini uma ufuna ukulondoloza isisindo sakho.
Ukufinyelela izinga lokusha ngaleso sikhathi kusiza ukufeza lo mgomo.

Ezinye izifundo ziye zafakazela ukuthi izinga lokushiswa noma i-metabolism liphezulu phakathi nomjikelezo wokuya esikhathini.
Leli phuzu lingasetshenziswa ngokunenzuzo ngokudla ukudla okuthuthukisa inqubo yokushiswa kwamafutha, njengetiye elihlaza, eliqukethe ama-antioxidants.
Kodwa-ke, kufanele kuqashelwe ukuthi ukushisa okutholakala ekuhambeni akuthinteki ngesikhathi sokuya esikhathini.

Ngokwezinye izifundo, amazinga okushisa akhuphuka ngaphambi kokuya esikhathini.
Umzimba ushisa iphesenti elikhulu lama-kilojoule ngesikhathi sokuya esikhathini.
Ngakho-ke, abesifazane bangase bazizwe belambile kulesi sigaba.

Ucwaningo lukhuthaza abesifazane abaningi ukuba bazivocavoce ngaphambi kokuba umjikelezo wabo wokuya esikhathini uqale, njengoba ucwaningo luye lwabonisa ukuthi bashisa amafutha angu-30% engeziwe lapho bezivocavoca ngalesi sikhathi.

Ngisigcina kanjani isisindo sami ngesikhathi sokuya esikhathini?

• Gwema ukudla okunosawoti omningi: Gwema ukudla ukudla okuqukethe usawoti omningi, ngoba ukusetshenziswa kukasawoti ngokweqile kungandisa ukunqwabelana koketshezi emzimbeni kanye nesisindo.
• Ukudla ukudla okulula: Abesifazane abaningi bahlushwa ubuhlungu besisu ngesikhathi sokuya esikhathini, ngakho-ke kungase kube nesifiso sokudla ukudla okunamafutha ukuze bazizwe besuthi.
  Ngakho-ke, kungcono ukudla ukudla okulula, okunempilo phakathi kokudla okuyinhloko ukugwema ukudla ngokweqile.
• Gwema ukudla okukhipha ushukela egazini: Kungcono ukunciphisa ukudla okunoshukela nokudla okunothe ngama-carbohydrate alula phakathi nomjikelezo wokuya esikhathini, njengoba lokhu kudla kungakhuphula izinga likashukela egazini futhi kubangele ukwanda kwesifiso sokudla nesisindo.
• Ukuzivocavoca okufanele: Kunconywa ukwenza izivivinyo ezisiza ukuthambisa imisipha nokuthuthukisa isimo sengqondo phakathi nomjikelezo wokuya esikhathini.
  Ukuzivocavoca kusiza ukushisa ama-calories futhi ugcine isisindo esifanele.
• Gwema ukudla ngokweqile okunamafutha nokudla okuthosiwe: Faka esikhundleni sokudla okunamafutha nokudla okuthosiwe ngokudla okunenzuzo empilweni, njengemifino esanda kuzalwa, izithelo, amaprotheni ezitshalo, nemithombo enempilo yamafutha, njengamafutha omnqumo namantongomane anempilo.

Ingabe ukuhamba ngesikhathi sokuya esikhathini kunciphisa isisindo?

Kuze kube manje, abukho ubufakazi obuqinile besayensi obubonisa ukuthi ukuhamba ngesikhathi sokuya esikhathini kwandisa ukuphumelela kokulahlekelwa isisindo.
Umzimba unokulinganisela okuqinile kwe-metabolic futhi uthintwa izinguquko zama-hormone phakathi nomjikelezo wokuya esikhathini, okungase kuthinte ikhono lomzimba lokushisa ama-calories.

Kodwa-ke, kufanele kuqashelwe ukuthi imisebenzi yomzimba, kuhlanganise nokuhamba, ibhekwa njengephephile ezimweni eziningi ngesikhathi sokuya esikhathini.
Ukuzivocavoca kungasiza ukuthuthukisa isimo sengqondo futhi kukhulule ukuqunjelwa kwesisu okubangelwa ukuphazamiseka kwama-hormone.
Nakuba abesifazane kufanele bacabangele ukuzizwa benethezekile nokulalela imizimba yabo phakathi nalesi sikhathi, ochwepheshe bakhuthaza ukuvivinya umzimba okusesilinganisweni nokuvamile kuyo yonke inyanga.

Yiziphi iziphuzo ezihlanza isibeletho phakathi nomjikelezo?

1. I-Marigold: Ikhambi elihle lokuhlanza elingasetshenziswa ukusekela impilo yesibeletho.
   I-Marigold ne-chamomile ingahlanganiswa etiyeni, njengoba kokubili kungasiza ekulawuleni ukopha kokuya esikhathini.
2. I-Fenugreek: Inkomishi ye-fenugreek, ithafa noma enobisi olungeziwe, izoba nomthelela omlingo ekuhlanzeni isibeletho ekupheleni komjikelezo ngamunye wokuya esikhathini.
3. I-Marigold: Lesi esinye isiphuzo okukholakala ukuthi sihlanza isibeletho ngesikhathi sokuya esikhathini.
4. Isinamoni: Isiphuzo esiza ukususa igazi elibi esibelethweni futhi sinciphise ukuqina kokufinyela, ngaphezu kobuhlungu obupholisayo.
5. Uju: Uju lubhekwa njengokudla okubalulekile okusiza ukugqugquzela ukujikeleza kwegazi, okufaka isandla ekusheshiseni inqubo yokopha igazi elibi endaweni yesibeletho.
6. Ujinja: Isiphuzo sikaginger singesinye seziphuzo ezisebenzayo ekuhlanzeni isibeletho phakathi nomjikelezo wokuya esikhathini.
   Isiza ekwandiseni ukugeleza kwegazi kanye nokwenza ngcono ukujikeleza kwegazi, iphinde ibe negalelo ekwehliseni ukuvuvukala nokuhlanza umzimba wobuthi negazi elibi.