Kufulumira kunenepa: Zoyambitsa zazikulu za 9 ndi zomwe muyenera kuchita

Zamkati

• 1. Kusunga zakumwa
• 2. Zaka
• 3. Mavuto am'madzi
• 4. Kudzimbidwa
• 5. Kugwiritsa ntchito mankhwala
• 6. Kusowa tulo
• 7. Kupsinjika, kukhumudwa komanso kuda nkhawa
• 8. Kusowa kwa michere
• 9. Mimba

Kunenepa kumachitika mwachangu komanso mosayembekezereka makamaka zikafika pokhudzana ndi kusintha kwa mahomoni, kupsinjika, kugwiritsa ntchito mankhwala, kapena kusintha kwa thupi mwachitsanzo, komwe kumatha kuchepa kwa kagayidwe kake komanso kuchuluka kwamafuta. Kugwiritsa ntchito zakudya zomwe kumathandizira kuchepa kwa thupi kumatha kuthandizira kuchepetsa kunenepa kosafunikira munthawi imeneyi. Dziwani zakudya zomwe zimathandizira kagayidwe kake.

Chifukwa chake, ngati kunenepa kumawoneka mosayembekezereka, ngakhale mutakhala ndi masewera olimbitsa thupi komanso kudya bwino, ndikofunikira kukaonana ndi adotolo, ngati mukumwa mankhwala osokoneza bongo, ngati pali mankhwala ena omwe alibe zovuta zina. ndalama zogwiritsira ntchito mphamvu zolimbitsa thupi.

Zomwe zimayambitsa kulemera mwachangu ndi:

1. Kusunga zakumwa

Kusungidwa kwamadzimadzi kumatha kubweretsa kunenepa chifukwa cha kuchuluka kwa madzimadzi mkati mwa maselo, zomwe zimatha kuchitika chifukwa cha zakudya zokhala ndi sodium, kumwa madzi pang'ono, kugwiritsa ntchito mankhwala ena komanso chifukwa cha mavuto ena azaumoyo, monga mavuto amtima, matenda a chithokomiro , matenda a impso ndi chiwindi, mwachitsanzo.

Zoyenera kuchita: Ngati kutupa kukuzindikiridwa, njira imodzi yochepetsera kutupa ndi kudzera mu ngalande ya mitsempha yodutsitsa madzi, yomwe ndi mtundu wa kutikita pang'ono komwe kumatha kuchitidwa pamanja kapena ndi zida zinazake komanso komwe kumapangitsa kuti magazi aziyenda bwino, kulola kuti madzi osungidwa azitsogoleredwa m'magazi komanso amachotsedwa mumkodzo, koma ndikofunikira kupita kwa dokotala kuti chifukwa chosungira madzimadzi chizindikiridwe ndikuyamba mankhwala.

Njira ina yochepetsera kutupa komwe kumadza chifukwa chosungira madzi ndikumamwa tiyi omwe ali ndi vuto la diuretic kapena mankhwala, omwe akuyenera kuwonetsedwa ndi adotolo, kuwonjezera pakuchita zolimbitsa thupi nthawi zonse kuphatikiza kudya zakudya zopatsa thanzi komanso mchere wochepa .

2. Zaka

Ukalamba ndi chifukwa chachikulu cholemera mofulumira komanso mosafunikira. Izi ndichifukwa choti ukalamba, kagayidwe kamayamba kuchepa, ndiye kuti, thupi limavutika kwambiri kuwotcha mafuta, ndikupangitsa kuti lisungidwe kwa nthawi yayitali, zomwe zimapangitsa kulemera.

Pankhani ya azimayi, mwachitsanzo, kusintha kwa thupi, komwe kumachitika zaka 40, kumathandizanso kunenepa, popeza kuchepa kwa mahomoni achikazi kumachepetsa, zomwe zimapangitsa kuti madzi asungidwe ndipo, chifukwa chake mu Kulemera. Onani chilichonse chokhudza kusamba.

Zoyenera kuchita: Kuti muchepetse zovuta zakusintha kwama mahomoni ndi kagayidwe kamthupi kamene kamachitika mthupi chifukwa cha ukalamba, ndikofunikira kukhala ndi zizolowezi zabwino, ndikuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi. Nthawi zina, mayi wazachipatala amatha kulimbikitsa kuti mayiyo azisintha mahomoni kuti achepetse kusamba.

3. Mavuto am'madzi

Kusintha kwa kapangidwe ka mahomoni ena kumatha kubweretsa kunenepa kwambiri, monga hypothyroidism, yomwe imadziwika ndi kusintha kwa chithokomiro komwe kumapangitsa kuti kuchepa kwa mahomoni T3 ndi T4, omwe amathandizira kagayidwe kake ndikupereka mphamvu zofunikira pakuchita bwino kwa thupi. Chifukwa chake, ndi kuchepa kwa kapangidwe ka mahomoni a chithokomiro, pamakhala kuchepa kwa kagayidwe kake, kutopa kwambiri komanso kudzikundikira kwamafuta, komwe kumalimbikitsa kunenepa mwachangu.

Zoyenera kuchita: Pankhani ya hypothyroidism, mwachitsanzo, ngati chizindikiro chilichonse chosonyeza kuti vutoli ladziwika, tikulimbikitsidwa kuti mupite kwa dokotala kukayesa mayeso omwe akuwonetsa kuchuluka kwa mahomoni opangidwa ndi chithokomiro, motero, ndikotheka kumaliza matenda ndi kuyamba mankhwala. Chithandizo cha milanduyi nthawi zambiri chimachitika ndikubwezeretsa mahomoni T4, omwe amayenera kumwa osadya kanthu mphindi 20 asanadye chakudya cham'mawa kapena malinga ndi malingaliro a endocrinologist.

4. Kudzimbidwa

Kudzimbidwa, komwe kumatchedwanso kudzimbidwa kapena kudzimbidwa, kumadziwika ndi kuchepa kwakanthawi kwamatumbo ndipo zikachitika, malowo amakhala owuma komanso olimba, omwe amakonda mawonekedwe am'mimba, mwachitsanzo. Chifukwa cha kusowa kwa matumbo, ndowe zimasonkhanitsidwa, zomwe zimapangitsa kumverera kokhudzana ndi kunenepa.

Ngati kudzimbidwa kukupitilira kapena kumatsagana ndi zizindikilo zina, monga kutuluka magazi mukamachita chimbudzi, kupezeka kwa ntchofu mu chopondapo kapena zotupa m'mimba, ndikofunikira kukaonana ndi gastroenterologist.

Zoyenera kuchita: Matumbo omwe atsekeka makamaka chifukwa chodya michere yochepa komanso kusachita masewera olimbitsa thupi. Chifukwa chake, ndikofunikira kukonza zizolowezi zodyera, kupatsa mwayi kudya zakudya zokhala ndi fiber, kuphatikiza pakuchita masewera olimbitsa thupi pafupipafupi.

Onani vidiyo yotsatirayi kuti mupeze malangizo othandizira kukonza matumbo ndikuletsa kudzimbidwa:

5. Kugwiritsa ntchito mankhwala

Kugwiritsa ntchito mankhwala kwa nthawi yayitali kumatha kudzetsa kunenepa. Pankhani ya corticosteroids, mwachitsanzo, omwe ndi mankhwala omwe amalimbikitsidwa pochiza matenda opweteka, kugwiritsa ntchito mosalekeza kumatha kusintha kagayidwe ka mafuta, komwe kumapangitsa kuti mafuta azigawika mosiyanasiyana mthupi ndikulemera, kuwonjezera pakuchepetsa minofu ndipo amasintha matumbo ndi m'mimba.

Zoyenera kuchita: Kunenepa kumasiyana pamunthu ndi munthu, koma ngati munthuyo akumva kukhala wosasangalala, tikulimbikitsidwa kuti mufunsane ndi dokotala kuti akalandire njira zina zochiritsira. Ndikofunika kuti musasokoneze kugwiritsa ntchito mankhwalawa musanayambe mwaonana ndi dokotala, chifukwa pangakhale kuponderezana kapena kuwonjezeka kwa matenda.

6. Kusowa tulo

Kusowa tulo, komwe ndi vuto la kugona komwe kumadziwika chifukwa chovuta kugona kapena kugona, kumatha kunenepa msanga komanso mosadziwa chifukwa chakuti mahomoni omwe amachititsa kugona, melatonin, akapanda kupanga kapena kutulutsa pang'ono, amachepetsa kutentha kwa kuwonjezera kulemera.

Kuphatikiza apo, chifukwa chakusagona usiku, pamakhala kuchepa kwa mahomoni omwe amachititsa kuti munthu akhale wokhutira, leptin, zomwe zimapangitsa munthu kuti azingodya ndipo, chifukwa chake, amanenepa.

Zoyenera kuchita: Chimodzi mwamaganizidwe olimbana ndi kusowa tulo ndikugona ukhondo, ndiye kuti, kuyesera kudzuka nthawi yomweyo, kupewa kugona masana ndikupewa kugwira foni yanu kapena kuwonera kanema ola limodzi musanagone. Kuphatikiza apo, mutha kumwa tiyi wokhala ndi zinthu zoziziritsira usiku, monga tiyi wa chamomile, mwachitsanzo, chifukwa zimathandiza kukhazikika komanso kukonza tulo. Onaninso njira 4 zothandizira kugona mokwanira.

7. Kupsinjika, kukhumudwa komanso kuda nkhawa

Nthawi zopanikizika komanso kuda nkhawa, kupsinjika komwe kumamveka nthawi zonse kumatha kupangitsa munthu kufunafuna zakudya zomwe zimatsimikizira kukondweretsedwa komanso kukhala ndi moyo wabwino, monga zakudya zokoma, zomwe zingayambitse kunenepa.

Pankhani ya kukhumudwa, popeza kuchepa kwachangu komanso chidwi chakuchita zochitika za tsiku ndi tsiku, kuphatikiza zolimbitsa thupi, kufunafuna kumverera bwino kumabweretsa chokoleti ndi makeke ambiri, mwachitsanzo, mu kunenepa.

Zoyenera kuchita: Ndikofunikira kufunafuna chithandizo kuchokera kwa wama psychologist kapena psychiatrist kuti mudziwe chomwe chimayambitsa nkhawa, kupsinjika kapena kukhumudwa, ndikuti chithandizo choyenera pamilandu iliyonse chitha kuyambika. Nthawi zambiri, kuzindikira vuto lomwe limayambitsa izi ndikwanira kuthandiza munthu kuti athane nalo. Kuphatikiza apo, ndikofunikira kuti munthuyo azichita zinthu zomwe zingalimbikitse moyo wawo, monga kuwerenga buku, kutuluka ndi abwenzi ndikupanga zochitika zakunja, mwachitsanzo.

8. Kusowa kwa michere

Chimodzi mwazizindikiro zakusowa kwa michere ndikutopa kwambiri komanso kusafuna kuchita zochitika za tsiku ndi tsiku. Chifukwa chake, kutopa kumatha kupangitsa kuti munthuyo asakonde kapena asafune kuchita masewera olimbitsa thupi, zomwe zimapangitsa kuti kagayidwe kake kochepetsetsa komanso kuti kunenepa kuchitike.

Kuperewera kwa michere kumatha kuchitika chifukwa chodya zakudya zopanda thanzi, zakudya zochepa pang'ono kapena chifukwa chakulephera kwa thupi kuyamwa michereyi ngakhale pali chakudya chokwanira.

Zoyenera kuchita: Pazinthu izi, ndikofunikira kusamala ndi chakudya ndikupeza thandizo lazakudya kuti chakudya chamagulu chilimbikitsidwe komanso kuti chikwaniritse zosowa zawo. Dziwani zaubwino wodya bwino.

9. Mimba

Ndizabwinobwino kuti kunenepa pakakhala ndi pakati kumachitika chifukwa chakukula kwa mwana komanso kuchuluka kwa chakudya chomwe chiyenera kudyedwa, chifukwa zimayenera kukhala zokwanira kudyetsa mayi ndi mwana.

Zoyenera kuchita: Ngakhale ndizochuluka kunenepa mukakhala ndi pakati, ndikofunikira kuti azimayi azisamala ndi zomwe amadya, popeza kusadya bwino kapena kuperewera kwa zakudya m'thupi kumatha kubweretsa matenda ashuga komanso kuthamanga kwa magazi mukakhala ndi pakati, mwachitsanzo, komwe kumatha kuyika moyo wa mayi ndi mwana ali pachiwopsezo.

Ndikulimbikitsidwa kuti mayiyo apite limodzi ndi azamba komanso wazakudya panthawi yomwe ali ndi pakati kuti apewe kunenepa kwambiri kapena kudya zakudya zopanda thanzi za khanda. Onani maupangiri ena ochepetsa kulemera kwanu mukamakhala ndi vidiyo iyi: