Kodi Kusamba Komwe Kungayambitse Tulo?

Zamkati

• Kodi zizindikiro za kusowa tulo ndi ziti?
• Kodi pali kugwirizana pakati pa kusintha kwa thupi ndi kugona tulo?
• Hormone amasintha
• Kutentha kotentha
• Mankhwala
• Kodi ndi chiyani china chomwe chimayambitsa kugona tulo?
• Kodi matenda a kugona amapezeka bwanji?
• Kodi munthu amavutika bwanji ndi vuto la kugona?
• Pangani chipinda choyenera kugona
• Idyani koyambirira
• Yesetsani njira zopumira
• Sungani zizolowezi zoipa
• Kodi kusowa tulo kumachitidwa mosiyanasiyana mukamakhudzana ndi kusamba?
• Zomwe mungachite tsopano

Kusamba ndi kusowa tulo

Kusamba ndi nthawi yosintha kwakukulu pamoyo wa mkazi. Ndi chiyani chomwe chikuyambitsa kusintha kwa mahomoni, thupi, komanso momwe amasinthira? Mimba yanu yambiri.

Mumafika kumapeto kwa nthawi kamodzi pachaka chathunthu mutadutsa msambo. Zidutswa za nthawi isanakwane kapena pambuyo pake chaka chimodzi chimadziwika kuti ndi nthawi yayitali komanso pambuyo pake.

Nthawi yopuma, mazira anu amayamba kutulutsa mahomoni ochepa. Izi zimaphatikizapo estrogen ndi progesterone. Pamene ma hormonewa akugwa, zizindikiro za kusamba kwa thupi zimakula. Chizindikiro chimodzi ndi kusowa tulo.

Kusowa tulo ndi vuto lomwe limakulepheretsani kugona mokwanira. Izi zikhoza kutanthauza kuti muli ndi nthawi yovuta kugona. Zingatanthauzenso kuti mukagona, mumavutika kugona.

Kodi zizindikiro za kusowa tulo ndi ziti?

Zizindikiro za kusowa tulo sizimveka bwino monga kusakhoza kugona kapena kugona. Ngakhale izi ndi zizindikiro zazikulu kwambiri, zina zilipo.

Anthu omwe ali ndi vuto la kugona akhoza:

• mutenge mphindi 30 kapena kupitilira apo kuti mugone
• kugona maola ochepera sikisi mausiku atatu kapena kupitilira apo pa sabata
• kudzuka molawirira kwambiri
• osamva kupumula kapena kupumula atagona
• kumva tulo kapena kutopa tsiku lonse
• kudandaula za kugona mosalekeza

Popita nthawi, kuchepa kwa tulo kumeneku kumatha kusokoneza thanzi lanu komanso thanzi lanu. Kuphatikiza pa kukhala wotopa, kusowa tulo kumatha kusokoneza thanzi lanu m'njira zingapo.

Mutha ku:

• kumva nkhawa
• kumva kupsa mtima
• kumva kupanikizika
• kukhala ndi nthawi yovuta kuyang'ana kapena kumvetsera
• zimawavuta kukumbukira zinthu kapena kukhalabe pantchito
• amakumana ndi zolakwika zambiri kapena ngozi
• amakumana ndi kuwonjezeka kwafupipafupi kwa mutu
• amakumana ndi vuto la m'mimba, monga m'mimba wokwiya

Kodi pali kugwirizana pakati pa kusintha kwa thupi ndi kugona tulo?

Kwa azimayi omwe amasinthira kusamba, mavuto ogona nthawi zambiri amakhala ofanana ndi maphunzirowa. M'malo mwake, pafupifupi 61 peresenti ya azimayi omwe ali ndi vuto la kupita kumwezi amakhala akusowa tulo.

Kudutsa kusamba kumakhudza kugona kwanu mosiyanasiyana.

Hormone amasintha

Maselo anu a estrogen ndi progesterone amachepetsa pakutha kwa nthawi. Izi zitha kuyambitsa masinthidwe angapo m'moyo wanu, makamaka pakugona kwanu. Izi zili choncho chifukwa progesterone ndi timadzi tomwe timatulutsa tulo. Pamene thupi lanu limalimbana ndi kuchepa kwa ma hormone, mungavutike kugona komanso kuvuta kugona.

Kutentha kotentha

Kutentha ndi thukuta usiku ndi zina mwazomwe zimayambitsa kusamba. Pamene mahomoni anu amasinthasintha, mungamve ngati mukukumana modzidzimutsa ndi kutentha thupi lanu.

Mukukumana ndi kuwonjezeka kwa adrenaline komwe kumachitika chifukwa chakuchepa kwama mahomoni. Imeneyi ndi mankhwala omwewo omwe amachititsa kuti muzitha kupanikizika kapena kumenyana kapena kuthawa. Thupi lanu limakhala ndi zovuta kupezanso mphamvu zowonjezereka izi, zomwe zimapangitsa kuti zikhale zovuta kuti mugonenso.

Mankhwala

Monga momwe kusintha kwachilengedwe ndi mahomoni kumatha kusokoneza tulo, momwemonso kusintha komwe kumayambitsidwa ndi mankhwala aliwonse kapena zowonjezera zomwe mumamwa. Kusokonezeka ndi kugona ndi zotsatira zoyipa zamankhwala ambiri, chifukwa chake ngati mukuyamba mankhwala atsopano kapena kugwiritsa ntchito mankhwala owonjezera pa kope, omwe angapangitse kuti mugone tulo.

Kodi ndi chiyani china chomwe chimayambitsa kugona tulo?

Usiku wosagona siwachilendo kwa aliyense. M'malo mwake, anthu ambiri nthawi zambiri amakhala atagona usiku umodzi kapena awiri osagona. Zomwe zimayambitsa zimaphatikizapo:

• Kupsinjika. Kugwira ntchito, banja, komanso maubale amumunthu zitha kuwononga zambiri kuposa kungokhala ndi thanzi lam'mutu. Amatha kukhudzanso kugona kwanu.
• Matenda amisala. Ngati mukuvutika ndi nkhawa, kukhumudwa, kapena matenda ena amisala, muli pachiwopsezo chachikulu chokumana ndi tulo. Zambiri mwazovuta izi, kuphatikiza pazizindikiro zam'maganizo, zimatha kusokoneza tulo.
• Zakudya zolakwika. Kudya mochedwa kwambiri kumatha kusokoneza chimbudzi chanu, kenako, kuthekera kwa thupi lanu kugona. Kumwa zotsekemera monga khofi, tiyi, kapena mowa kungasokonezenso kugona kwanu kwa thupi.
• Kuyenda kukagwira ntchito. Ngati muli ndi mtunda wopitilira mtunda wopitilira mtunda wamagalimoto, nthawi yanu yogona imakhudzidwa. Kusintha kwa ma jet ndi kusintha kwa nthawi kumatha kuwononga, kanthawi kochepa komanso nthawi yayitali.

Chiwopsezo chanu chogona chimakulanso mukamakalamba, makamaka ngati muli ndi zaka zopitilira 60. Izi ndichifukwa choti masinthidwe achilengedwe m'thupi mwanu.

Kodi matenda a kugona amapezeka bwanji?

Dokotala wanu adzakufunsani kaye za kugona kwanu. Izi zimaphatikizapo nthawi yomwe mumadzuka, nthawi yomwe mumagona, komanso momwe mumasangalalira masana. Amatha kukufunsani kuti musunge zolemba zanu kuti mugwiritse ntchito izi kwakanthawi.

Dokotala wanu adzakuyesani kuti muwone ngati pali zovuta zomwe zingayambitse kugona. Nthawi zina, izi zikutanthauza kuti akayezetsa magazi.

Ngati chifukwa chake sichingadziwike, dokotala wanu angakulimbikitseni kuti mugone usiku pamalo ogona. Izi zimathandiza dokotala wanu kuti aziona momwe thupi lanu likuyendera mukamagona.

Kodi munthu amavutika bwanji ndi vuto la kugona?

Ngakhale zambiri zomwe zimayambitsa kusowa tulo kwanu zilibe "machiritso" kapena chithandizo chenicheni, pali zinthu zingapo zomwe mungachite kuti muthandize kugona mokwanira.

Pangani chipinda choyenera kugona

Nthawi zambiri, chipinda chomwe mukuyesa kutseka chikukulepheretsani kuchita izi. Zinthu zitatu zofunika kuchipinda zimakhudza kugona kwanu.

Izi zimaphatikizapo kutentha, kuwala, ndi phokoso. Mutha kuthana ndi izi:

• Kusunga chipinda chanu chogona kuzizira momwe mungathere. Malangizo olimba ndi ozungulira 65 °. Zipinda zozizira zimakupangitsani kuti muzitha kubisala bwino.
• Kutseka magetsi aliwonse. Izi zikuphatikiza mawotchi alamu komanso mafoni. Kuwala kwa bingu ndikuthwanima kwa foni yam'manja kumatha kuchenjeza ubongo wanu ngakhale mutagona, ndipo mudzakhala mukudzuka nthawi yosamvetsetseka popanda kufotokoza momveka bwino.
• Kuyimitsa phokoso lililonse losafunikira. Kuzimitsa wailesi, kuchotsa mawotchi othamangitsa, ndi kutseka zida musanalowe zingakuthandizeni kugona mokwanira usiku.

Idyani koyambirira

Chakudya chopepuka kapena kapu ya mkaka musanagone mwina sichingakuvulazeni, koma chakudya chachikulu musanakwerane pakati pa mapepala chingakhale njira yodzutsa usiku. Kugona m'mimba mokwanira kumatha kuyambitsa kutentha pa chifuwa ndi asidi, zomwe zonsezi zimakupangitsani kuti musakhale omasuka mukamagona.

Yesetsani njira zopumira

Kupeza njira yothetsera mavuto ndikupumula kumatha kuthandizira kugona. Koga pang'ono kapena kutambasula pang'ono musanagone kungakuthandizeni kukhazika mtima pansi ndikumasuka mukamagona.

Sungani zizolowezi zoipa

Osuta fodya ndi omwe amamwa mowa amatha kupeza kuti kugona kumakhala kovuta kwambiri m'masiku anu asanakwane msanga komanso kutha msinkhu. Chikonga chomwe chimapangidwa ndi fodya chimalimbikitsa, chomwe chingalepheretse ubongo wanu kuti usamagonere kugona.

Ngakhale ndizowona kuti mowa ndiwotopetsa, zotsatira zake sizikhala. Mowa umatetezanso magawo ozama obwezeretsa tulo, kotero kugona komwe umapeza sikukuchita zochulukirapo kuti uchiritse.

Kodi kusowa tulo kumachitidwa mosiyanasiyana mukamakhudzana ndi kusamba?

Ngati kusowa tulo kwanu kumakhudzana ndi kusamba kwa thupi, mutha kupeza mpumulo mwa kuyeza mahomoni anu. Pali zosankha zingapo pa izi, kuphatikiza:

• Thandizo m'malo mwa mahomoni. Izi zitha kuthandizira kuchuluka kwanu kwa estrogen pomwe masoka achilengedwe amachepetsa panthawi yakusinthasintha komanso kusamba.
• Kuchepetsa kubereka. Mlingo wochepa ukhoza kukhazikika wamahomoni, omwe amatha kuchepetsa kugona.
• Mankhwala ochepetsa nkhawa. Mankhwala omwe amasintha mankhwala amubongo anu angakuthandizeni kugona.

Muthanso kulingalira kutenga melatonin. Melatonin ndi timadzi tomwe timathandiza kuti muzitha kugona komanso kuti muzizuka. Ikhoza kukuthandizani kubwezeretsa kugona kwanu.

Ngati dokotala akukayikira kuti kusowa tulo kwanu kwaposachedwa ndi zotsatira za mankhwala kapena zotsatira zoyipa zamankhwala, adzagwira nanu ntchito kuti mupeze njira zabwino zamankhwala zomwe sizimakhudza kugona kwanu.

Zomwe mungachite tsopano

Anthu ambiri amakumana ndi vuto la kugona nthawi ndi nthawi, koma kusowa tulo komwe kumadza chifukwa chakutha msambo kumatha kupitilira milungu ingapo kapena miyezi ngati sichichiritsidwa bwino. Ngati mukukumana ndi tulo, muyenera kukumana ndi dokotala kuti mukambirane zomwe mungachite.

Pakadali pano, pali zinthu zingapo zomwe mungachite kuti muchepetse kapena kuchepetsa zizolowezi zanu. Zikuphatikizapo:

• Kugona pafupipafupi. Zachidziwikire, simungathe kutulutsa mutu wanu patebulo lanu kuntchito, koma ndani angakuletseni kugona pang'ono panthawi yakudya kwanu? Nap kumapeto kwa sabata ndipo nthawi iliyonse mumamva kutopa. Ngati mukugona ndipo mukuganiza kuti mutha kutseka, gwiritsani ntchito izi.
• Kukhala ndi hydrated. Ngati mukuvutika kuti mukhale tcheru, pezani kapu yamadzi. Madzi atha kukuthandizani kuti mukhale ndi mphamvu zakuthupi.
• Mverani thupi lanu. Mukamakalamba, wotchi yanu yamkati imasintha. Simungathe kugona mpaka kutulo ndikudzuka m'mawa monga momwe mumachitira kale. Kusunthira nthawi yanu yogona kuzomwe thupi lanu mwachibadwa limafuna kungathandize.