Mbali yoyamba, tawona kale zifukwa zina zogwiritsira ntchito usiku, komatu izi siziri mndandanda wathunthu. Tsopano tikuphunziranso zifukwa zingapo, chifukwa chake mumadwala usiku chifukwa cha thukuta lalikulu.
Pamene chirichonse chikukhumudwitsa
Kutuluka kwa usiku, kukhumudwa ndi kupweteka mutu ndi zizindikiro kuti tsopano mukudwala matenda oyamba, omwe angakhale masiku awiri, kapena mwinamwake masiku sikisitini. Mchitidwe wa kusamba umakhudzidwa kwambiri ndi kusintha kwa mahomoni, komabe sikudziwikiratu chifukwa chake amayi ena amamva kupweteka, pamene ena amadzuka ndi thukuta, amavutika ndi kusowa tulo ndikumva kupweteka. Mwinamwake izi zimakhala chifukwa cha mphamvu ya progesterone, yomwe ili yofunikira kwambiri gawo lachiwiri la zozungulira, ndipo mwinamwake chifukwa cha kusowa kwa mavitamini ena, chiwerengero cha kuvutika maganizo, kusokonezeka kwa chithokomiro cha chithokomiro.
Pali lingaliro lakuti mkhalidwe wotero m'thupi umakhudzana mwachindunji ndi chiwerengero cha msambo. Tikayerekezera agogo aakazi ndi amayi amakono, tsopano amai amabala mochepa, choncho nthawi ya kusamba imasokonezeka ndipo nthawi yawo ikuwonjezeka. Chifukwa cha ichi, ali ndi zaka, pamene mayi ayandikira kusamba, zizindikiro zidzakula kwambiri.
Mwina, ndi zifukwa zambiri zomwe zimaganiziridwa komanso zowonongeka, koma pazifukwa izi muyenera kuyesa momwe mulili komanso malo anu mosamala.Ngati mutachita zochitika zilizonse ndikuthandizani kuti musamapange chisankho, yambani kukambirana momveka bwino ndikugwiritsanso ntchito mwakuthupi. Dikirani masiku angapo, ndipo ndiye akwaniritse zolingazo.
Kutuluka thukuta usiku mukanyamula mwana
Osati akazi onse, koma ena mwa iwo ali ndi mimba mwadzidzidzi amayamba kulumphira usiku. Nthawi yomwe kutuluka thukuta ndi mawonekedwe ake zimakhala zosiyana: amayi ena amavutika izi m'miyezi itatu yoyamba, ndipo ena - m'masabata omaliza a mimba.
Pamene kuchuluka kwa mahomoni mu thupi kumabwerera kuchizoloŵezi, chisokonezo chimatha. Komabe, ngati mukudandaula za matenda anu, ndiye kuti ndi bwino kuwona dokotala.
Kubisa nkhawa
Mmene thupi limasokonekera nthawi zonse likhoza kuoneka ngati kutuluka kwa usiku, pamene mahomoni opweteka monga cortisol ndi adrenaline amapangidwa m'thupi. Ngati tsiku lililonse mumagwira ntchito mwakhama ndipo moyo wanu ndi chisangalalo chosatha, ndiye kuti thupi silikhala ndi nthawi yopumula, ndipo matenda a adrenal omwe amachititsa kuti mahomoni ovutika maganizo asamveke kuti akuwoneka bwino. Komanso, tikayerekezera ndi mibadwo yakale, ndiye kuti sitikusunthira, Chifukwa cha mahomoni omwe amapangidwa, osagwiritsidwa ntchito ndikupitiriza kukhala m'thupi, kotero ife nthawi zonse timakhala opanda chilakolako. Ngati simunayambe kudzuka kuchokera ku thukuta, ndiye kuti muzisamala kwambiri, chifukwa izi ndizowona kuti simuli bwino.
Theka la ola labwino
Pamene tikuchita masewero, thukuta limangoyamba chabe, koma ngati mukuyang'ana kuchokera kumbali ina, ndiye kuti zochitika zolimbitsa thupi ndizochita zomwe timafunikira kwambiri kuti tipewe mahomoni opsinjika ndi kuchepetsa mavuto m'misungo. Komanso, m'thupi muli kutulutsidwa kwa mankhwala am'madzi endorphin, omwe amadziwika ndi aliyense ngati "hormone ya chimwemwe", mothandizidwa kuti muthe kuchotsa kukhumudwa ndi kukhumudwa.
Malamulo osavuta:
- Ngati mumasankha kusewera masewera m'mawa, kumbukirani kuti mtima uli wokonzeka kutengapo maola angapo tikadzuka.
- Yesetsani kukonzekera tsiku lanu kotero kuti mutatha kugwira ntchito madzulo mungathe kuchita zinthu zodziletsa, musadziteteze musanagone.
- Musatenge pilates, kuthamanga kwa aerobics ndi yoga chifukwa chakuti tsopano ndi yapamwamba kwambiri. Chitani zimene mumakonda ndi kusangalala nazo.
Kodi chimachitika n'chiyani tikamakhala ndi nkhawa?
Kawirikawiri, amayi omwe nthawi zonse amanjenjemera komanso akumva nkhanza, amadandaula kuti ali ndi PMS yochulukirapo, kuzungulira sikukhala kosavuta, pali thukuta lokwanira komanso kusowa tulo. Ndizowona, mmalo mwake, mu chikhalidwe cha msambo popanda zizindikiro zosasangalatsa zamkati, palibe nkhawa, mkaziyo amaganiza mozama ndikuzindikira zochitika zilizonse popanda kukhudzidwa kwambiri.
Malamulo osavuta:
- Musati mulindire mpaka kugwa kwa mphamvu, mpumulo. Phunzirani kusamalira maganizo anu mumkhalidwe wovuta, kudziwa momwe mungasinthire mtundu wa ntchito - izi zidzakuthandizani kuti muzigwiritsa ntchito bwino ndalama zanu komanso musagonje.
- Ngati ubale wanu ndi ntchito zanu zimakupangitsani mantha, ganizirani za thanzi lanu, ganizirani zomwe mukufunikira kwambiri. Kawirikawiri mavuto ngati amenewa sangakulekerereni okha, adzakuzunzani pa nthawi ya kusamba.
- Tsiku lirilonse, madzulo aliwonse, dzichepetseni nokha mphindi 10-15 kuti mupumule ndi kukhala nokha.
Idyani bwino
Ngati mudya mopanda phokoso, ndiye kukayikira kuti thupi lanu lili m'mavuto, komanso, izi, zimakhalanso chifukwa cha thukuta usiku.
Musadye zakudya zamtengo wapatali, mafuta ndi zakumwa zoledzera musanagone. Kuwombera kumawonjezereka ndi kusuta, kumwa mowa ndi kudya zakudya zomwe zili ndi caffeine. Mu chiwindi, mahomoni amaswa, amatsuka maselo athu ku zinthu za moyo ndi poizoni.
Komabe, tikakhala ndi vuto loledzeretsa mowa, chiwindi sichingathe kupirira ntchito zake. Ngati mukudwala thukuta kwambiri, pangakhale kusowa kwa vitamini B1 komwe kumayendetsa ntchito ya manjenje. Vitamini wotere amapezeka vkapuste, mtedza, tomato ndi nyemba. Vitamini E imachepetsa fungo. Tocopherol ingapezeke mu mkaka, mazira ndi amondi.
Pogawa mphika, timataya calcium, chitsulo ndi phosphorous. Zakudya za mkaka, zokolola (oatmeal, buckwheat), mazira, nsomba, nyemba ndi walnuts ndiwo magwero a mchere. Ngati mukudandaula za kutukuta kwa usiku, ndiye kuti ndibwino kutenga mankhwala ochizira. Kuti muchite izi, muyenera kutenga supuni ya masamba ndi kutsanulira madzi otentha (1 galasi). Mphindi makumi awiri kuti mutsimikizire, ndiyeno muzimwa mowa ndi kumwa katatu patsiku mutadya chikho cha chikho. Koma musanagwiritse ntchito mankhwala, funsani dokotala woyenerera (mwachitsanzo, kulowetsedwa kwa mchimwene sikungamwe kumwa mkaka ndi amayi oyembekezera).
Sichiwonjezera moyo waumwini
Kuphatikiza pa thukuta lalikulu la thupi lonse usiku chifukwa cha hyperhidrosis mobwerezabwereza, palinso mawonekedwe ake, pamene sikuti thupi lonse limalumphira, koma mbali zake zokha. Mwachitsanzo, zambiri zimatha kutukumula pansi, nkhope kapena mapazi.
Kupitiriza kuwunika
"Sindikupeza munthu wokwatirana naye, chifukwa ndikuvutika ndi thukuta kwambiri. Pamsonkhano woyamba, mphuno yanga imatuluka thukuta kwambiri, choncho ndimayamba kumva bwino ndipo ndikufuna kupita kunyumba mwamsanga. Sindikufuna kuti mnyamatayo aone zovala zake. " "Manja anga amangokhalira kutukuta, choncho nthawi zonse ndimasunga thaulo pa desiki yanga. Ngati simugwirana manja nthawi, ndiye kuti madontho a thukuta amakhala pamapepala ofunikira, zikalata, pa makiyi. "
Ndipo ndi anthu apachilendo ndi apakati a hyperhidrosis samamva bwino pamene akulankhulana. Ngati muli mtundu wa hyperhidrosis, ndibwino kuti muwone dokotala, chifukwa pali njira zambiri zamankhwala.