Ukuvimbela izikhathi ezibuhlungu (i-dysmenorrhea)

Ukuvimbela izikhathi ezibuhlungu (i-dysmenorrhea)

Izindlela eziyisisekelo zokuvimbela

Izincomo zokudla kokubili ukuvimbela nokukhulula ubuhlungu bokuya esikhathini4, I-27

  • Yehlisa ukusetshenziswa kwakho kwe ushukela cwengisisiwe. Ushukela ubangela ukukhiqizwa ngokweqile kwe-insulin futhi ukweqisa kwe-insulin kubangela ukukhiqizwa kwe-prostaglandin e-pro-inflammatory;
  • Yidla okuningi izinhlanzi ezinamafutha (i-mackerel, i-salmon, i-herring, i-sardines), amafutha e-linseed kanye nembewu, kanye namafutha e-hemp kanye nembewu, okuyimithombo ebalulekile ye-omega-3s. Ngokocwaningo oluncane lwe-epidemiological, olwenziwa eDenmark phakathi kwabesifazane abangu-181 abaneminyaka engu-20 kuya kwengama-45, abesifazane abahlushwa i-dysmenorrhea kancane yilabo abadla ama-omega-3 fatty acids amaningi asuka olwandle.5;
  • Yidla imajarini encane namafutha emifino, okuyimithombo yawo utshani trans emsuka we-prostaglandin e-pro-inflammatory;
  • Nqamula red inyama, ezinokuqukethwe okuphezulu kwe-arachidonic acid (i-fatty acid engumthombo we-prostaglandin e-pro-inflammatory). Ucwaningo olwenziwa ngo-2000 kwabesifazane abangu-33 luphakamisa ukuthi ukudla okunamafutha aphansi kwemifino kusebenza kahle ekwehliseni ukuqina kanye nobude be-dysmenorrhea.6.
  • Hlola ngosizo lwe-nutritionist ukuba khona kwe ukulahlekelwa ku-vitamin C, i-vitamin B6 noma ku-magnesium. Lawa ma-micronutrients angabalulekile kumetabolism ye-prostaglandin futhi ukushoda kwawo kungadala ukuvuvukala.
  • Gwema ukuphuza ikhofi lapho ubuhlungu bukhona. Esikhundleni sokuqeda ukukhathala nokucindezeleka, ikhofi lizokwandisa ubuhlungu njengoba imiphumela yalo emzimbeni ifana naleyo yokucindezeleka.

Bheka futhi iseluleko sesazi sokudla okunomsoco u-Hélène Baribeau: Ukudla okukhethekile: I-Premenstrual syndrome. Ezinye zihlobene nokukhululeka kobuhlungu bokuya esikhathini.

Ukucindezeleka ukuphathwa

Le ukucindezeleka okungapheli kungaba yingozi emzimbeni njengokudla okungenakulinganisela. Lokhu kungenxa yokuthi amahomoni okucindezeleka (i-adrenaline ne-cortisol) abangela ukukhiqizwa kwe-prostaglandin e-pro-inflammatory. I-Mayo Clinic iphakamisa ukuthi abesifazane ababhekana nakho nyanga zonke izikhathi ezibuhlungu hlanganisa izinqubo ezifana nokubhucungwa, i-yoga noma ukuzindla endleleni yabo yokuphila7. Kufanele futhi uqonde ukuthi ingcindezi ivela kuphi futhi uthole amasu okukulawula kangcono. Bheka futhi ifayela lethu Ukucindezeleka Nokukhathazeka.

 

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I-Omega-3, i-prostaglandin nomphumela wokudambisa izinhlungu

Abanye ochwepheshe, kuhlanganise no-Dre UChristiane Northrup (umbhali wencwadi Ukuhlakanipha kokunqamuka kokuya esikhathini)27, bathi ukudla okunothe nge-omega-3 fatty acids kusiza ukunciphisa ubuhlungu bokuya esikhathini ngenxa yomphumela wabo wokulwa nokuvuvukala4, I-27. Ngokunembayo, umphumela wokulwa nokuvuvukala uvela ezintweni ezikhiqizwa izicubu ezivela kuma-omega-3s agayiwe, isibonelo esithile. ama-prostaglandins (bheka umdwebo ochazayo ekuqaleni kweshidi le-Omega-3 ne-Omega-6). Lolu hlobo lokudla lunganciphisa nokufinyela kwesibeletho ngakho-ke ubuhlungu obungabubangela.34-36 .

I-Prostaglandin inezinhlobonhlobo zemiphumela enamandla. Kukhona cishe izinhlobo ezingamashumi amabili. Ngokwesibonelo, ezinye zivusa ukufinyela kwesibeletho (bheka ibhokisi elingenhla elithi “Buchazwa kanjani ubuhlungu bokuya esikhathini?”). Lezo ezinomsebenzi wokuqeda ukuvuvukala zitholakala kakhulu omega-3 (amafutha ezinhlanzi, i-linseed namafutha e-linseed, amantongomane, njll.). I-Prostaglandins, ngokweqile ingaba nomphumela we-pro-inflammatory, kunalokho ithathwa kuwo omega-6 equkethwe emafutheni ezilwane.

Lokhu kuhambisana ngokuphelele nesiphakamiso sabanye ochwepheshe sokubuyela ku-a ukudla ukunikeza isilinganiso esanele se-omega-6 kuya ku-omega-3 ukunciphisa imvamisa yezifo ezivuthayo kanye nokwenza ngcono impilo yenhliziyo1-3 . Eqinisweni, ngokuvamile kubhekwa ukuthi i- isilinganiso se-omega-6 / omega-3 ekudleni kwaseNtshonalanga kuphakathi kuka-10 no-30 kuya ku-1, kuyilapho kufanele kube phakathi kuka-1 no-4 kuya ku-1.

 

Ukuvimbela izikhathi ezibuhlungu (dysmenorrhea): qonda yonke into emizuzwini emi-2

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