Okuqukethwe
Ukuvimbela izikhathi ezibuhlungu (i-dysmenorrhea)
Izindlela eziyisisekelo zokuvimbela |
Izincomo zokudla kokubili ukuvimbela nokukhulula ubuhlungu bokuya esikhathini4, I-27
Bheka futhi iseluleko sesazi sokudla okunomsoco u-Hélène Baribeau: Ukudla okukhethekile: I-Premenstrual syndrome. Ezinye zihlobene nokukhululeka kobuhlungu bokuya esikhathini. Ukucindezeleka ukuphathwaLe 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. |