Okuqukethwe
- Kungani ukuya esikhathini kunganyamalala lapho wehlisa isisindo?
- Amafutha angaphansi, ukwehla kwesisindo nokuya esikhathini: iyini ingozi yokushoda kwamafutha ekudleni?
- Kungaba khona ukubambezeleka kokuya esikhathini ngenxa yezemidlalo?
- Ungasibuyisa kanjani isikhathi sakho sanyanga zonke ngemuva kokuncipha: uhlu lokuhlola
Ukulahleka kokuya esikhathini ngenxa yokwehla kwesisindo - le nkinga ivame ukubhekana namantombazane ahambisana nokudla okuqinile kanye / noma anciphise kakhulu isisindo ngesikhathi esifushane.
Kungani ukuya esikhathini kunganyamalala lapho wehlisa isisindo?
Iqiniso liwukuthi ngenxa yokudla, indlala, ukuvinjelwa okubukhali kokuqukethwe kwekhalori noma ukukhishwa kwezinhlobo ezithile zokudla, ukuntuleka kwamavithamini kanye / noma ukulandelela izakhi nakanjani kwenzeka.
Ngakho-ke, amavithamini e-B anethonya elikhulu ebhalansi ye-hormonal. Amavithamini B2 no-B6 abalulekile ekukhiqizeni ama-hormone ezocansi [1], kuyilapho i-B9 (folic acid) ilawula ubude bomjikelezo wokuya esikhathini [2]. Ngendlela, amavithamini B asebenza ngokuvumelana, okungukuthi, asebenza kahle ngokubambisana.
I-Vitamin E iqinisekisa ukusebenza okujwayelekile kohlelo lwabesifazane lokuzala, kanye nokubambezela inqubo yokuguga, kwandisa ukuqina kwesikhumba, kuqinise izinwele nezinzipho. Ngakho-ke, ibizwa nangokuthi i-vitamin yobuhle. Ku-gynecology, i-vitamin E isetshenziswa kakhulu ukwenza umjikelezo wokuya esikhathini ukwelashwa futhi welaphe ukungabi nenzalo ngemuva kwesifo se-hormonal. I-vithamini encibilikayo enamafutha etholakala ngokwemvelo, ikakhulukazi kumafutha emifino. Ukwehla okukhulu kwenani lamafutha ekudleni ngokungenakugwenywa kuholela ekushodeni kukavithamini E.
I-Magnesium isiza ukugcina amazinga afanele we-progesterone ne-estrogen, inciphisa izimpawu ze-premenstrual syndrome (PMS), futhi inciphisa ukukhukhumala ngaphambi nangesikhathi sokuya esikhathini [3]. Izinga le-magnesium liyancipha ngesikhathi sokuxineka, kanye nokudla kanye nokwehlisa isisindo ngokushesha-ukucindezeleka okuphelele komzimba.
Futhi, izinga lamahomoni abesifazane lithonywa uvithamini C. Umphumela wokushoda kwawo ukubambezeleka kokuya esikhathini.
Ngaphezu kwalokho, ngokuncipha kwesisindo okubukhali, kungahle kube nokushoda kwe-zinc ne-selenium emzimbeni, okukhonjiswa ngokushintsha kwemizwelo, ukudangala, ubuhlungu bokuya esikhathini [4]. Ukufakwa kwemithamo eyengeziwe ye-zinc ne-selenium ekudleni kusiza ukuthuthukisa isimo somzwelo, kunciphisa ukujuluka nokuqubuka kwangaphambi kokuya esikhathini esikhunjeni.
Ungawathola lawa micronutrients kokudla okuhlukahlukene, kepha-ke, uma ulandela indlela yokudla, indlela engcono yokuthola lokho ongakutholi ukuthatha izakhiwo zamavithamini nezamaminerali, njengesidakamizwa iPregnoton.
I-Pregnoton iqukethe i-magnesium, i-zinc, i-selenium, amavithamini C no-E, amavithamini e-B, kanye ne-amino acid L-arginine kanye nokukhishwa kwesitshalo se-Vitex sacra, okuthuthukisa ukusebenza kohlelo lokuzala lwabesifazane nokwenza umjikelezo ujwayelekile. Ungaqala ukuthatha iPregnotone nganoma yiluphi usuku lomjikelezo, oluhle kakhulu.
Amafutha angaphansi, ukwehla kwesisindo nokuya esikhathini: iyini ingozi yokushoda kwamafutha ekudleni?
Amafutha angaphansi adlala indima ebalulekile ekugcineni ibhalansi ejwayelekile yehomoni emzimbeni. Ngokushintshwa okucijile kwephesenti lamafutha angaphansi kwabesifazane, inani lama-hormone ocansi i-estrogen ne-progesterone liyancipha, ngenxa yalokho, ukuvuthwa kwamaqanda kuyaphazamiseka, ukuya esikhathini kuba yinto engafanele kuze kube yilapho kungabikho isikhathi eside ngokuphelele.
Iphesenti elijwayelekile lezicubu ze-adipose emzimbeni wowesifazane okungenani li-17-20%. Ukwenza ama-cubes abonakale emaphephandabeni, udinga ukuwanciphisa abe ngu-10-12%. Ngalesi silinganiso sezicubu ze-adipose, izinkinga ngohlelo lokuzala ziyaqala. Kwabesifazane ngemuva kweminyaka engama-45, lokhu kungaholela ekunqamukeni kokuya esikhathini ngaphambi kwesikhathi. Ngakho-ke kukuwe ukuthi uthathe isinqumo: idayisi noma impilo.
Ukuphazamiseka kwemijikelezo kungabonakala nasemikhawulweni ende yamafutha ekudleni. Uma ulahlekelwe yisikhathi sakho ngemuva kokudla, buyekeza ukudla kwakho. Ngokusebenza okujwayelekile kohlelo lokuzala, ukudla kwakho kwansuku zonke kufanele okungenani kube ngamafutha angama-40%. Ukuze ugcine ibhalansi evamile ye-hormonal, faka ukudla okunothe ngamafutha enempilo kwimenyu: amantongomane nembewu, ukwatapheya, uwoyela wemifino, inhlanzi enamafutha (isalmon, i-mackerel). Lokhu kudla kuqukethe i-omega-3 polyunsaturated fatty acids, ezothuthukisa impilo yakho yokuzala futhi yenze umjikelezo wakho ujwayelekile.
Ukuthola ireferensi: kutholakale ukuthi amantombazane anokudla kwawo okuphawulwe ukungabi bikho kwama-omega-3 polyunsaturated fatty acids athambekele kakhulu ekuguquguqukeni kwemizwelo nokudangala.
Kungaba khona ukubambezeleka kokuya esikhathini ngenxa yezemidlalo?
Imvamisa, umbuzo othi: "kungaba khona ukubambezeleka kokuya esikhathini ngenxa yezemidlalo" ubuzwa ngamantombazane aqala ukuqeqesha ejimini. Kodwa-ke, ngokwenza, ukwehluleka kwemijikelezo kuvame ukubangelwa hhayi ukuvivinya umzimba kanye, kepha ngochungechunge olude lokuzivocavoca okusindayo okujwayelekile. Ngakho-ke, ngabadlali abangochwepheshe abavame ukubhekana nokuphazamiseka kokuya esikhathini.
Iqiniso ngukuthi ngokukhula kwemisipha okwandayo kanye nokwehla ngasikhathi sinye kwamaphesenti amafutha angaphansi, ukuvela kwesizinda se-hormonal kungenzeka, okuholela ekuhlulekeni komjikelezo wokuya esikhathini.
Ngaphezu kwalokho, isizathu sokubambezeleka kungaba yingcindezi umzimba ohlangabezana nayo ngenxa yemithwalo ephezulu, ikakhulukazi uma ukuqeqeshwa okunamandla kuhlangene nokungalali ngokwanele nokuvinjelwa kokudla okunempilo ukuze kuzuzwe umphumela osheshayo.
Njengomphumela wengcindezi, kukhona ukwanda kwezinga lama-hormone okucindezela-i-cortisol ne-prolactin. Kungenxa yesenzo sakamuva lapho ukuphazamiseka kokuya esikhathini kanye nokubambezeleka kokuya esikhathini kungahlanganiswa.
Imvamisa, izinga leprolactin egazini liyakhula ngesikhathi sokukhulelwa nangesikhathi sokuncelisa - le hormone iyadingeka ekukhiqizeni ubisi lwebele. Ngasikhathi sinye, iprolactin icindezela ukuvuthwa kweqanda, ivimbela amaqanda ukuba avuthwe kuma-ovari.
Ukukhuphuka kwamazinga e-prolactin kwabesifazane abangakhulelwe noma ukuncelisa ibele kungaholela ekuphazamisekeni komjikelezo noma kubangele ukungabikho ngokuphelele kokuya esikhathini isikhathi eside.
Sicela wazi: i-prolactin ibuye ithinte izicubu ze-adipose kanye nesilinganiso semethabolic. Ucwaningo lukhombisile ukuthi kunciphisa umzimba we-fat, ngakho-ke kunzima kumantombazane ane-hyperprolactinemia (amazinga e-prolactin akhuphukile) ukwehlisa isisindo.
Ukwenza ijwayelekile ye-prolactin, izidakamizwa ezingezona ezomzimba, njenge-Pregnoton, zingasebenza.
Ucwaningo lukhombisile ukuthi ukuthatha iPregnotone kuyasebenza ekwehliseni amazinga e-prolactin, ukwenza umjikelezo ujwayelekile, nokuqeda izimpawu ze-PMS. Ngokwemiphumela yesinye sezifundo ezenziwa kwabesifazane abanamazinga aphakeme weprolactin nezinkinga zomjikelezo, ngemuva kokuthatha iPregnotone izinyanga ezintathu ezigulini ezingama-3%, ukuthuthuka okuphawulekayo kwaphawulwa kwiziguli ezingama-85.2%, kanye nokubuyiselwa komjikelezo wokuya esikhathini. - ngo-85.2%.
Ungasibuyisa kanjani isikhathi sakho sanyanga zonke ngemuva kokuncipha: uhlu lokuhlola
Uma ulahlekelwe yisikhathi sakho ngemuva kokuncipha, udinga ukubuyisela ibhalansi ye-hormonal ukulungisa umjikelezo. Vele, okokuqala, udinga ukuya kudokotela wezifo zabesifazane futhi wenze izivivinyo ezidingekayo ukuze ukhiphe izinkinga ezinkulu zempilo. Sincoma futhi ukuthi ulandele le mithetho:
- Qiniseka ukuthi ukudla kwakho kwansuku zonke kuqukethe okungenani u-40% wamafutha. Ngokuvamile, ukugcina isimo esihle somzimba, isilinganiso esifanele sama-macronutrients ngama-30% amaprotheni, ama-30% amafutha, ama-carbohydrate angama-40%.
- Faka ukudla okunothe ku-omega-3 polyunsaturated fatty acids ekudleni kwakho.
- Thatha izakhiwo zamavithamini nezamaminerali ukwenzela ukushoda kwamakhemikhali okuvele ngenxa yokudla.
- Namathela embusweni wokulala onempilo - thatha okungenani amahora angu-7-8 ukulala, futhi isikhathi sokulala akufanele sibe ngaphambi kuka-22: 00-23: 00.
- Musa ukuzikhandla ngokweqile ekuqeqesheni nasekulawuleni amazinga akho okuxineka.
[1] UKennedy, DO (2016). B Amavithamini kanye nobuchopho: Izindlela, umthamo kanye nokusebenza - Ukubuyekezwa. Izakhamzimba. 8 (2), 68.
[2] I-Cueto HT, i-Riis AH, i-Hatch EE, et al. Ukusetshenziswa kokungezelela kwe-Folic acid kanye nezici zomjikelezo wokuya esikhathini: isifundo esinqamulelayo sabahleli bokukhulelwa baseDenmark. U-Ann Epidemiol. 2015; 25 (10): 723-9.e1. i-doi: 10.1016 / j.annepidem.2015.05.008
[3] I-Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. Ukwengeza kweMagnesium kunciphisa izimpawu zangaphambi kokuya esikhathini kokugcina uketshezi. J Womens Health. 1998 uNov; 7 (9): 1157-65. i-doi: 10.1089 / jwh.1998.7.1157. I-PMID: 9861593.
[4] Siahbazi S, Behboudi-Gandevani S, Moghaddam-Banaem L, Montazeri A. Umphumela we-zinc sulfate supplementation ku-premenstrual syndrome kanye nekhwalithi yokuphila ehlobene nempilo: Isivivinyo esilawulwa ngokungahleliwe somtholampilo. J Obstet Gynaecol Res. Ngo-2017 uMeyi; 43 (5): 887-894. i-doi: 10.1111 / jog.13299. I-Epub 2017 Feb 11. PMID: 28188965.