Mumakore ekupedzisira, jaya rezvakaberekwa nemukadzi rakaparidzirwa nemakore gumi nemashanu: kusati kwemazuva kusati kwanyarara muna 40, uye ikozvino-muna 55. Mamiriro ezvinhu anonyatsoratidza kuti kusvetuka chinhu chinoshamwaridzana, chinogona kukanganiswa kunze kana mumwe akakumbira chinangwa ichi. Muchikamu chino, mazera ezera remadzimai anotaridzirwa, matambudziko makuru anoda kutaridzirwa sezvaanosimuka. Uye kwete gare gare.
"Kwete" kusvikira panguva!
Andre Maurois akati: kukwegura inongova tsika yakaipa sekusvuta kupindwa muropa, izvo zvaunoda kurwisana nenguva, usingabvumi kuti iite midzi mumuviri. Masayendisiti akagovera zvakazara pfungwa yevanyori veFrench.
Mukuona kwavo, rutivi rwekuchengeteka rwemuviri womunhu rwunoverengwa kwemakore anenge 150, uye hunoshanda zvikuru. Saka nei tichirarama zvishomanana uye tichikwegura nokukurumidza? Hongu, nokuti tinonyatsobata utano hwedu, tichibvumira kukura kwezvirwere, izvo zviri mumutemo zviri nyore kudzivirira, kana tikaisa basa rakadaro.
Mazana emakore anorarama -zera rinoporesa
Dare idzva rekurapa maitiro anovimbisa kuponeswa kunofadza kubva pakuoma-mishonga inopesana nokukwegura. Murairo wayo - runako usina utano hahuitiki: kunze kwekukanganisa kwemashoko pamusoro pezvirwere zvinosvika.
Matambudziko makuru - kukwikwidza mumakona emeso uye kuzvimba pamusoro pavo, hupenzi husina kunaka hwechiso, chechi yechipiri, mavara eve pigment nezvimwe zvinenge zvichienderana nemakore, shanduro yenyika iye zvino haifungi seyakasikwa uye inogadziriswa, asi sechirwere chingaita uye chakakosha kurwisana!
Zvose makore mashanu, kubudiswa kwemahomoni akanaka (zvikurukuru estrogen) inowira ne5-10%. Migumisiro yekugadzikana kwezvemagariro evanhu, hatiiti pakarepo kunzwa: pakati pemakore makumi maviri nemakumi matatu, musiyano mukuonekwa uye hupenyu hahuonekwi, asi zvino matambudziko anotanga. Ganda rinorasikirwa nekusimba kwayo, simba remasabolism rinoderera, mishonga yemisumbu inotsiviwa nemafuta, kuyerwa kunowedzera, kutambanudza mavara kunowanikwa pamimba nemahudyu ... Uye izvi tsika dzakawanda dzinotarisana nezvinetso zvemakore ezvega - ivo pachavo pazera rose.
MATAMBUDZIKO PAMUSORO PENYAKA 30:
1. Kusvibiswa kwemwedzi
Mushure me30, inenge mudzimai wese anotarisana nechinetso ichi. Nekushanda kweivhai, rhythm uye nhamba yeestrogen production inodzvinyirirwa, uye ichi hachisisiri joke! Mahomoni makuru emadzimai anorongedza kusvika mazana mana anokosha maitiro mukati memusero, kusanganisira kuvandudzwa kwemapuroteni emuganda weganda, iyo inoramba ichinyorova uye yakasununguka. Unoda kutarisa muduku kudarika makore ako, usabvumira kugumburwa kwakadaro!
Kugadzirisa: zorora, zorora zvakare uye edza kugadzirisa kuputsika kwemuviri nemishonga yemusha. Kana ikasazobudirira - kubvunza rubatsiro kubva kune gynecologist-endocrinologist. Mazuva 10 asati atanga kuenda kumwedzi, kutora awa imwe mushure mekudya kwemanheru 0.4 g e vitamin E, iyo inosimudzira basa remashizha uye inoshandisa antioxidant (uye, naizvozvo, kupesana nekwegura) simba mumuviri. Imwa panguva imwe chete hafu yeglasi rekasiti yakasimwa karoti juice (100 ml) nekisi (30 ml).
2. Vegetative dystonia
Iyewo ane chirwere chehana. Isu tinowanzodzokorora kuti zvirwere zvose zvinobva mumitsipa, uye nyanzvi dzinoruramisa - kubva ku vegetoneurosis. Kana iwe uchinetseka nekushushikana, nhengo dzomukati dzinotya zvakare: nekufamba kwenguva chimiro ichi chakasimbiswa pamwero wepanyama - mwoyo unosungirirwa, kupisa kunoputsika, uye kufema kunobatwa ... Unoda kunzwisisa zviri kuitika, iwe unokurumidza kumurapi, asi kuongororwa kunoratidza - zvose zviripo. .. ..
Kugadzirisa: nyora zuva neawa uye, kana zvichibvira, usakanda mapfumo pasi. Nenzira yekutya inoda kugadzikana uye kurongeka mune zvose! Ita munwe kuisa mashizha (shiatsu method), kupenya, kutambanudza uye kuatambanudza, kwemaminitsi mashomanana 2-3 kazuva. Kunyanya kubhadhara kunobhadharwa kune chigunwe, kuchikurudzira basa reropi, uye kusvika pakati-zvinoitika pazviri zvinowanzoita zvinetso. Inwa kuputika kunotapira kwevhirierian, koti uye bhizare, kutorwa zvakafanana. Ipuniko yekusvitsa inopa girazi remvura inopisa, kupisa maminetsi gumi nemashanu mumvura yekushambidza nemvura, uye usatora 2 maspuniki 4-6 kakawanda pazuva.
3. Kutonhora kazhinji
Mikana yekubata mavairasi inomuka masikati makuru emazuva anokosha uye panguva yekuenda kumwedzi, apo kusuruvara kunokonzerwa nehutachiona hwemahomoni. Inonyanya kuipa panyaya iyi inenge iri pakati pemakore 32 ne33, pane kuora kwakakosha mukurwisa kwemuviri kune zvakasiyana-siyana zvezvirwere. Masayendisiti anogutsikana kuti sezvo tine hutano hwakawanda, chirwere chemaperembudzi uye herpes kakawanda pane dzimwe zvirwere, ivo paavhareji vanotora makore manomwe ehupenyu kubva kwatiri uye kuwedzera kuzera remapasipoti makore masere. Izvi hazvisizvo!
Mhinduro: usaedza kuwana utachiona hutachiona pamakumbo ako - kutora vhiki kana kupfuura. Zvichengetere iwe mumwedzi wechina, wechinomwe, wechitanhatu wegumi nemasere wekuberekwa kwako. Iyi inzvimbo yega pangozi! Kusimbisa masimba ehurumende uye kuwedzera nguva yechidiki kuchabatsira rubatsiro rweTibetan. Ganya 100 gm (yakaoma) yemamomile, St. John's wort, immortelle uye birch buds. Mamwe manheru mushure mekudya kwemanheru, gadzirira kushanda kweExir: shandisa kikapu chekusanganiswa nemikombe 2.5 yemvura inodzika, tsanidza maminitsi makumi maviri muvhara rakavharidzirwa, dambudziko. Dissolve mupuni wehuchi mugirazi yewaini inopisa uye kunwa. Zvino iwe haugoni kudya kana kunwa kusvikira mangwanani. Mangwana anotevera, kupisa sarudzo yakasara newaini, shandisa mukati mayo kiyi yepuniki yeuchi uye kunwa pane isina chinhu mudumbu. Mushure memaminitsi makumi maviri munogona kudya kudya kwemanheru. Ramba uri mumhepo imwechete kusvikira kusanganiswa kwakanyangarika kwabva. Dzokorora chidzidzo chemakore ose 2-3.
Power supply
Nokuda kwekuderera kwehutachiona hwemetabolism, muviri wezuva nezuva mari inoshandiswa yakaderedzwa ne 200 kcal yemakore gumi. Kuti uchengetedze uremu hwakasimba, idya makorikori ma2000, kana uchida kubvisa zvakanyanya - 1800. Ipa muviri muviri ne vitamini-mineral complexes uye kuwedzera. Nekudzidziswa kwakarongeka muhutano, kuwedzera kudya kwevhitamini yemuviri nemaminerari ne 10-15%. Awa kana maviri musati maita basa, zorora iwe pachako! Kana pane mutoro wakareba (30 maminitsi), sendesa pane zvokudya nekodhihydrate index kubva pa65 kusvika ku 130, kana kuenderera mberi kwepakati tempo iri pasi pemakumi matanhatu nemashanu (nhamba yezvinhu zvakasiyana-siyana, ona tafura).
Kurota
Iwe unofanirwa kurara maawa asinganzwisisiki emaawa - zvinokwana 9, asi iwe unogona zvakare 7. 1.5 maawa asati usara, idya 200 g yejelly, froid kana chichena chicken. Izvi zvakagadzirwa nemamino acids iyo inobatsira muviri kuti ubvise ganda.
Fitness
Enda kumadziva! Kufamba, iwe unotakudza mishonga yose, uchipa zororo kumumhanyi wemvura, urovedze mwoyo yematambudziko. Enda padziva kanenge katatu pavhiki uye ushambire usina kukanganisa kwehafu yeawa pamutengo wakadaro zvokuti kupisa kuri 70-80% yepamusoro yakagamuchirwa (ichi chiverengero chinogona kudzidzwa kana iwe uchibvisa 220 kubva pazera rako).
MATAMBUDZIKO AFA 40-KA:
1. Mhedziso iri kusvika
Mutumbi unobatanidzwa muhutori reorganization. Pane mafungiro akachinja, mwedzi wega wega inopesana, inova yakasimba kana kuti yakareba uye yakawanda. Neropa kubva mumuviri inowedzera simbi, kuperevedza ropa kunowanzoitika, izvo zvinoita kuti okisijeni kushaya nzara yematukisi.
Kugadzirisa: kuderedza kurasikirwa kweropa, kutora calcium gluconate usati wadya, uye shure kwahwo "Ascorutin" (gadziriro ine vitamini C uye R) - mapiritsi 1-2 katatu pazuva. Brew sehadzi yefudzi yemufudzi wechikwama, peppermint kana nettle, kana musanganiswa we rapberry uye peppermint mashizha (1: 1). Tanga kutora infusions mazuva matatu musati memwedzi uye uzviite kusvikira apera: kunwa kwemishonga inenge hafu yegirasi katatu pazuva, uye tei yakaitwa kubva ku raspberries uye mint - zvakanyanya sezvaunoda. Izvochete iyo inotengeswa nezviyo zvegorosi. Dururira kikapu chegirazi yemvura inopisa, tsunga maminitsi makumi matatu, kuoma uye tora kipuniko kanomwe pazuva mushure maawa matatu. Rega kubuda ropa uye acupressure. Mumazuva uye panguva yekuenda kumwedzi 60 kazuva 2-3 masekondi, shandisai index yako munharaunda pakati pechidzitiro chinobatanidza nheyo yemhino kusvika pamuromo wepamusoro.
2. Kurema kwesimbi kunoshaiwa anemia
Hakavanzwa kana kuti zvakajeka, inowanikwa muna 75% yevakadzi kune makumi mana, kunyanya mune zvinomera uye avo vanotambura nekuenda kwenguva refu. Zviratidzo zvaro-mavara akajeka, mapfupa ekutanga, kuwedzera kuneta, mutsiva, kupera mumaoko nemaoko, chido chekucheka chaki, kufema kunhuwira kweglue, lacquer.
Kugadzirisa: Tora yakaoma yakawanda-yakagadzirirwa ("Ferroplex", "Fenulles", nezvimwewo) uye usaiisa mumusoro wako kunamatira kune zvinodhaka zvinomera: zvinopesana newe! Chiropa chechipfuwo pamwe nemimwe michero, mazai eji, mushonga, buchakheheat, oatmeal, soya, peas, maapulo, sipinashi, lettuu yemavara, kabichi, beet, karoti, maonde, apricots, apricots, machero, mandarins, anonamatira pamombe. Zvose izvi zvigadzirwa zvishoma nezvishoma zvakapfuma musimbi. Dambudziko nderokuti rakakanganiswa zvakanyanya: yezvokudya - 22% chete, yehove 10%, yemiriwo - uye kunyange zvishoma. Uye simbi inoputika kubva pakugadzirira 15-20 dzimwe nguva zvakare: pamwe chete nekudya zvinopa chibereko chakanaka - uye kupesana nekukwegura zvakare!
3. Varicose mitsetse
Iyo yakawanda yakaitika inowira zvakanyanyisa panguva ino. Misungo iri kuputika, kupera, kupfugama, kukuvadza, sokunge chimwe chinhu chiri kuputika kubva mukati, shin iri kuputika usiku. Izvo zvinogadziriswa zvinokonzerwa nezvinetso nemaketani ndezvakawanda gwara.
Kugadziriswa: kuora muviri, kupfeka mazhenesheni nehutsigiro, shandura shangu pamusoro petsitsi, usagare uye usamira kwenguva refu. Pamaketeni, kufamba kunobatsira, panguva iyo mitsipa yemakumbo inoshingaira kushanda, zvichibatsira kupera ropa. Paunenge uchiita utsi hwakamhanya, usamhanyira pane asphalt: kushamiswa kwetsoka kunowedzera zvikuru, uye mitsetse inowedzera. Rega kutsika kwako kunamate kune uswa kana jecha.
Power supply
Kuti ugare pahumwe uremu, idya 1 800 kcal pazuva, uye kana iwe uchida kuora muviri -1600. Usaverenga chete kukosha kwezvokudya, asiwo mafuta ane zvokudya. Chiyero chayo muchidyo hachifaniri kudarika 40-50 g pazuva.
Kurota
Wana zvakakwana kurara! Izvozvo zvinokonzerwa nehutachiona hwemadzimai ekuberekwa zvinotungamirirwa nemaitiro ekurara uye kumuka: kana purogiramu yezuva nezuva ichiputswa, ivhu rinogadzirwa nokuda kwezvirwere zvechirwere uye kutanga kwekuguma kwekumera.
Lifestyle
Ita yoga uye utange nekufema kwakanaka. Tadasana (iyo pose yegomo). Mira zvakarurama, makumbo pamwechete. Zvichindwe zvakabatanidzwa, zvitsvuku zvakakotama, zvigunwe zviri pamberi pekoloni.
<1> Inhale, simudza maoko ako kumusoro. Pakuzorora, tsamira mberi, zvishoma nezvishoma mushure mako.
<2> Fema. Simudza musoro wako, kutarisa pamberi pako. Bvisa mutsara uye ubate namaoko epasi.
<3> Pakuzorora, dzokera kumusana wako uye kuderedza musoro wako. Inhale, kuparadzira maoko kana kuruoko rwomukati, rusimudze kumusoro kwepamusoro, pamwe chete nekusimudza trunk.
<4> Pakuzorora, dzokera kune pose yegomo. Dzokorora 4-6 dzimwe nguva.
MIBVUNZO YOKUTAURA 50-TI:
1. Kutanga kwekuenda kumwedzi
Madzimai emazuva ano, izvi zvinoitika pakati pemakore 52 ne55, mushure mokunge kupera kwehomoni kunotanga, izvo zvinokonzera kusvibiswa kwemagetsi. Zviratidzo zvekushayikwa kwekodokoni - kusuruvara, kuora mwoyo, kusava nepfungwa, kushaya, kuora, kufara kwemwoyo, kutuka uye kurwara kwemhepo ... Kuchengetedza zviratidzo zvemenoopausal zvezera iri, iro rine matambudziko makuru haapi kupa zororo zvezviuru zvevakadzi, kuzadzisa hutachiona husina simba. Tarisa gynecologist-endocrinologist. Zvichida achaona zvakakosha kutumira hormone replacement therapy kwauri ne estrogen - inokubvumira kunonoka kuumbwa kwezvirwere zvine chokuita nehutano uye kunonoka kupera. Itaiwo mune zvinodyiwa zvekudya kubva kune soy uye flaxseed. Izvi zvinomera zvakapfuma mu phytoestrogens - michero yemiti yehomoni dzevakadzi.
2. Kuwedzera kwehutachiona uye kuzvimba
Iko kukurudzirwa kukurudzirwa kwayo panguva ino ndiko kuwedzerwa hydrophilicity yematumbu. Inotarisa edema pasi pemaziso, kuzvikudza kwechiso mushure mokurara. Kungofanana neganda, masvingo emaroto anotinhira, saka iko kukurumidza kusvetuka! Nenzira yakanaka, panguva ino iyi inenge ichikwanisa kuvhara kukura kwehuwandu hwehutachiona.
Kugadzirisa: cherechedza kudya kusina munyu, usapfuure kudya kwemazuva ose (1.5-2 litres pazuva), uye zvinodiwa kunwa muti mutsva kana miti yemucheka nearimu, ruvara rwemaruva, mafarisi nemamwe mishonga ine unhu hwakanaka. Izvi zvichatibatsira kugadzirisa kusuruvara uye kubvisa kuzvimba kwechiso.
3. Insidious Osteoporosis
Mutumbi unowedzera calcium mumapfupa emapfupa kusvika mukadzi wacho ane makore makumi matatu. Mushure meizvozvo, macronutrient inokosha inotanga kushambidza kubva mumapfupa, uye nokukurumidza iyo inowedzera mararamiro aunoita uye nguva zhinji iwe unogara pakudya. Uye nekutanga kwekudzivirira kwemamusi calsium kurasikirwa kwakafanana nemhepo. Mikana yekuwana kukanganisa kwakakomba yakawedzerwa zvikuru.
Kugadzirisa: kamwechete pagore, famba nedensitometry - ultrasound chiyero chetema. Kubva pamigumisiro yaro, taura nachiremba wako nezvekudiwa kwekutora zvinodhaka kurwisa osteoporosis. Nyanzvi dzinofunga kuti mushure memakore makumi mashanu ivo vanodikanwa kune vakadzi vose, asi mumunhu mumwe chete. Avo vanogamuchira mishonga inopindira vanoda 1000 mg ye calcium zuva, uye avo vanoita pasina iyo vane 1500. Kuti vawane 1000 mg, munofanirwa kudya 35 g ehove dzakaomeswa nemapfupa, kana 260 g sadhiine, kana 160 g yekasi yakaoma, kana kuti 350 g - yakakanganiswa, kana masendimita makumi mana ewesamu, kana g g 400 emuarumondi, kana 1 kg yemashizha yezuva kana kottage cheese, kana 800 ml ye yogurt.
Power supply
Mune iyo inopfuura makumi mashanu, kugadzirwa kweesrogen kunowedzera kuwedzera zvakanyanya, uye zvino kunodonha zvakanyanya. Mutumbi unobhadhara kushayikwa kwehomoni, sezvinodiwa, kupedza "nzvimbo yegoridhe" yeestrogen, iyo inounganidza munguva yehupenyu muhutsetse mafuta. Ndicho chikonzero nei panguva ino iyo isina kukurudzirwa kuti uremerwe uremu - zvakachenjera kuomerera kune chigarire chakareruka.
Kwete kudya kwakakwana kana kutsanya! Iwe unogona kugara kamwechete pavhiki pamucheka wakabikwa nemapricots akaomeswa kana kottage cheese nemazambiringa akaomeswa. Idya zvishoma, asi kakawanda - 4-6 kakawanda pazuva. Muhurumende yakadaro, chiyero che triglycerides, mafuta acid inopinda muropa kubva mumatumbo, inoderera, zvinoreva kuti mashoma masero mashoma anoumbwa.
Kurota
Wana zvakakwana kurara usiku, kudzivisa kusvora kwemasikati. Zvisinei, nyevero iyi inoshanda chete kumatambudziko ekusavata kwemasikati masikati, apo mukadzi asina kupfekedzwa mukati mezuva uye zororo rakakwana usiku, asi achiri pasi pokurara kwemasikati.