Kusintha kwa Thupi ndi Hormonal pakusamba

Zamkati

• Magawo komanso kusintha kwa mahomoni Kusamba kwa Mwezi
• Kusintha kwakuthupi kwa Kusamba ndi momwe mungachitire nawo
• 1. Mafunde otentha
• 2. Khungu
• 3. Tsitsi
• 4. Kuchuluka kwa mafuta m'mimba
• 5. Mitsempha ya mtima ndi magazi
• 6. Mafupa
• 7. Minofu ndi mafupa
• 8. Maganizo amasintha
• 9. Zovuta kukhazikika
• 10. Kusowa tulo

Pakutha msambo, thumba losunga mazira amayamba kutulutsa estrogen ndi progesterone yocheperako ndipo kuchepa uku kumasiya kusamba. Zotsatira zake, kufooka kwa mafupa kumawonekera, kudzikundikira kwamafuta m'chiuno, ndipo khungu ndi tsitsi zimauma ndikuwala. Chifukwa cha kusinthaku komwe kumachitika mu hypothalamus, kuwala kotentha komanso kuuma kwa ukazi kumawonekera, ndikuchepetsa dopamine ndi serotonin, zovuta zam'maganizo komanso zofooka zimawonekeranso.

Kusintha kwa mahomoni kumeneku kumayenera kuchitika m'moyo wa mayi ali ndi zaka pafupifupi 50, koma amatha kuwonekera asanakwane 40, ngakhale ndizofala pakati pa zaka 45-55. Kusamba kumadziwika chifukwa chosakhalitsa kusamba kwa chaka chimodzi, komabe chofala kwambiri ndikuti kusanachitike, kusamba ndikosazolowereka, kumachulukanso magazi komanso kumakhala kwakanthawi kochepa kwambiri kapena kwakutali kwambiri.

Magawo komanso kusintha kwa mahomoni Kusamba kwa Mwezi

Kusamba ndi pamene mayi amatha chaka chimodzi osasamba, koma izi sizimachitika mwadzidzidzi, ndikusintha komwe kumatha zaka 2-5. Gawo lakusinthali lingagawidwe monga:

• Kutha kusanachitike: nthawi yomwe mkazi amakhala ndi msambo wabwinobwino, mahomoni sanatsike, koma zizindikilo monga kukwiya, khungu louma ndi kusowa tulo zimawoneka;
• Kutha nthawi: amatchedwanso climacteric, imaphatikizapo nthawi yonse isanakwane komanso itatha msambo womaliza, kuyambira nthawi yomwe mahomoni amayamba kuchepa;
• Kusamba Kwam'mbuyo: imaphatikizapo gawo lakumapeto kwa nthawi, ndipo imayamba tsiku lotsatira pambuyo pa tsiku lomaliza la nthawi yanu yomaliza.

Kuchuluka ndi kuchuluka kwa mazira kumachepa, atakwanitsa zaka 45, thumba losunga mazira limayamba kutulutsa mahomoni ochepa, zomwe zimapangitsa kuchepa kwa progesterone ndi estrogen m'magazi. Zotsatira zake, thupi la mkazi limasinthidwa motere:

• Kutha kusanachitike: estrogen imafika pamlingo waukulu kwambiri pakati pa msambo, kenako imagwera pambuyo pa ovulation, pomwe ma progesterone amayamba kukwera. Ngati dziralo silikumana ndi umuna, estrogen ndi progesterone zonse zimagwa mwadzidzidzi, zomwe zimayambitsa kusamba.
• Kutha nthawi: estrogen imapitilirabe kupangidwa ndi thumba losunga mazira, koma kutulutsa mazira sikuchitika mwezi uliwonse, chifukwa chake sipakhala progesterone nthawi zonse m'magazi ndipo palibenso progesterone, palibe msambo.
• Kusamba Kwam'mbuyo: thumba losunga mazira silipanganso estrogen kapena progesterone, motero kulibe msambo.

Kusintha kwakuthupi kwa Kusamba ndi momwe mungachitire nawo

Kuperewera kwa estrogen m'magazi kumakhudza ziwalo ndi machitidwe, ndikupangitsa kusintha pakhungu, tsitsi ndi mafupa. Mwambiri, kuti athane ndi zizindikirazi ndikusintha moyo wamayi, akuti, mankhwala obwezeretsa mahomoni kapena kuthandizira kwachilengedwe ndi soya, popeza ili ndi ma phytoestrogens omwe amapatsa thupi kuchuluka kwa mahomoni ofanana ndi estrogen yopangidwa ndi thupi, yomwe imachepetsa zizindikilo kusamba. Kuphatikiza apo, ndikofunikira kusankha zakudya zomwe zimakhala ndi ma phytohormones ambiri, monga zilazi.

Onani vidiyo yotsatirayi momwe mungayambire bwino kusamba:

M'munsimu muli kusintha kwa thupi ndi momwe mungachitire ndi aliyense:

1. Mafunde otentha

Kutentha kumatha kuchitika kangapo patsiku, kusiya khungu la mkazi lonyowa. Izi ndichifukwa choti chemistry yaubongo imasinthira malo owongolera kutentha, omwe ndi hypothalamus. Malo owongolera kutentha kwa thupi amasintha, komwe kumayambitsa kuchepa kwa mitsempha yamagazi ndi thukuta.

Zoyenera kuchita: Kusintha kwa mahormone ndikofunikira, koma kuvala zovala zopepuka komanso kukhala ndi chopukutira chapafupi zitha kukhala zothandiza kudziyimitsa pakafunika kutero. Pokhala ndi mpweya wabwino, zimakupiza kapena zowongolera mpweya m'malo otentha kwambiri ndi njira yabwino yosangalalira kunyumba. Onani zina zambiri apa.

2. Khungu

Khungu limakhala louma kwambiri, lopanda mphamvu komanso locheperako, komanso limakhala lowala kwambiri padzuwa, limakhala ndi mwayi wambiri wakuda komwe kumawonekera m'malo owala dzuwa, komanso kuwonongeka koopsa, monga khansa yapakhungu. Amayi ena amatha kukhala ndi khungu lokhala ndi mafuta komanso ziphuphu, chifukwa cha kuchuluka kwa testosterone komwe kumapangitsa kuti ma gland olimba apange mafuta ambiri.

Zoyenera kuchita: Zodzoladzola thupi nthawi zonse ziyenera kuthiridwa mukatha kusamba, mumakonda kusamba ndi madzi ozizira, gwiritsani ntchito sopo wamadzi kapena chodzitetezera ndikupewa kuwonetsedwa ndi mphepo. Pofuna kuthana ndi khungu la nkhope, mafuta amaso ayenera kuchitidwa sabata iliyonse, ndipo khungu liyenera kutsukidwa tsiku lililonse, kupaka mafuta osungunulira tsiku lililonse. Kuyanika ziphuphu kumathandizanso kuyanika ziphuphu mwachangu. Kuphatikiza apo, mafuta olimbana ndi khwinya amalandiridwanso kuti athandizire khungu. Onani zina zambiri apa.

3. Tsitsi

Pali chizolowezi chakutha tsitsi ndikuwoneka kwa tsitsi m'malo achilendo, monga nkhope, chifuwa ndi pamimba. Tsitsi lina lomwe latayika silimalowedwa m'malo chifukwa chopukutira tsitsi chimasiya kugwira ntchito, motero mayiyo amakhala ndi tsitsi locheperako, locheperako. Tsitsi limakhalanso lofooka komanso losawoneka bwino, chifukwa chakupezeka kwa testosterone komwe kumazungulira m'magazi, popanda estrogen.

Zoyenera kuchita: Ma capillary hydration amayenera kuchitika sabata iliyonse ndi zinthu zopaka mafuta, monga avocado kapena Argan mafuta. Kupaka seramu kuti muzinyowa posamba pambuyo poti ingatsuke kungathandize kulumikiza malekezero kumapeto kwa tsitsi, osakhala ndi chiopsezo chocheperako komanso kuphwanya. Momwe mungachepetsere tsitsi lanu mosiyanasiyana.

4. Kuchuluka kwa mafuta m'mimba

Pali kusintha kwa mawonekedwe a thupi lachikazi, ndipo mafuta omwe kale anali m'chiuno ndi ntchafu, amayamba kuikidwa m'mimba. Kuphatikiza apo, kuchepa kwa thupi kumachepa pang'ono ndi pang'ono, ndikuwonjezera kudzikundikira mafuta.

Zoyenera kuchita: Ndikofunika kuchepetsa kumwa zakudya zonona mafuta ndi shuga, ndikuwonjezera kuchuluka kwa masewera olimbitsa thupi. Zolimbitsa thupi zomwe zimalimbitsa msana wanu ndi abs zimalimbikitsidwa makamaka, koma ma aerobics monga kuthamanga ndi kupalasa njinga nawonso ndi abwino polimbikitsira kuwotcha kwamafuta am'deralo. Onani momwe mungatayire mimba mukamasamba.

5. Mitsempha ya mtima ndi magazi

Chifukwa cha kuchepa kwa estrogen pamakhala chiopsezo chowonjezeka cha matenda amtima chifukwa estrogen imathandizira magwiridwe antchito amtima powonjezera kuthekera kopopera magazi moyenera, kuwonjezera apo, imathandizanso kuti mitsempha yamagazi yosinthasintha ichepetse komanso kuthamanga kukhale kotsika. Chifukwa chake, utachepa, mtima umakhala wocheperako ndipo mitsempha yamagazi imakonda kupeza zikwangwani zambiri za atheroma, chifukwa chake, pamakhala chiopsezo chachikulu cha infarction.

Zoyenera kuchita: Kutenga mahomoni kumachepetsa chiopsezo cha matenda amtima.

6. Mafupa

Mafupa amakhala osalimba komanso osalimba, vuto lotchedwa osteoporosis, chifukwa kuchepa kwa estrogen kumapangitsa kuti mafupa azindikire zovuta za parathyroid, ndikupangitsa mafupa kusweka mosavuta pakutha. Akazi oyera, azungu oyera ndi omwe amatha kudwala matenda a kufooka kwa mafupa, chifukwa estrogen imapangidwanso ndi ma cell amafuta, omwe amatha kukonda mafupa olimba.

Zoyenera kuchita: Kuphatikiza pa kudya kashiamu wambiri, dokotala kapena katswiri wazakudya atha kulangiza kuwonjezera calcium ndi vitamini D. Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino. Onani malangizo ena mu kanemayu:

7. Minofu ndi mafupa

Pamene estrogen imachepa ndipo imathandizira kuyamwa kwa calcium m'magazi, pali estrogen yocheperako ndipo pali calcium yocheperako yomwe imapezeka kuti minofu igwire ntchito. Chifukwa chake, azimayi amatha kumva kukokana usiku.

Zoyenera kuchita: Tikulimbikitsidwa kuwonjezera kudya zakudya zopatsa calcium komanso kuchita masewera olimbitsa thupi monga zolimbitsa thupi kapena zolimbitsa thupi zina zomwe zimakhudza mafupa, monga kuthamanga, chifukwa kukhudzika kwake kumathandizanso kuti mafupa abwezeretse.

8. Maganizo amasintha

Kuchepa kwa ma estrogens kumakhudzanso malingaliro azimayi chifukwa thupi limayamba kutulutsa serotonin yocheperako komanso dopamine, yolumikizidwa ndi zizindikilo monga zachisoni, kusungunuka komanso kukhumudwa.

Zoyenera kuchita: Chimodzi mwazinthu zazikulu kwambiri zopanga serotonin ndi matumbo, chifukwa chake powonetsetsa kuti matumbo akugwira ntchito moyenera, kumwa madzi moyenera ndikugwiritsa ntchito fiber, ndizotheka kukhala ndi moyo wabwino. Kuchita zinthu zomwe mumakonda kumathandizanso kukulitsa chisangalalo m'malingaliro.

9. Zovuta kukhazikika

Mchigawo chino, mayiyo sangakhale ndi chidwi chokwanira, kulephera kukumbukira kwakanthawi kochepa komanso kutayika chidwi. Izi ndichifukwa choti estrogen imakhudza zochitika zamaubongo, kugwira ntchito pamitsempha yamagazi, komanso ubongo. Estrogen imagwiranso ntchito pama neurotransmitters, omwe ndi ofunikira kukumbukira.

Zoyenera kuchita: Dokotala kapena katswiri wazakudya atha kupereka upangiri wa omega 3 womwe umathandizira kuti ubongo ugwire bwino ntchito. Kuyeserera zolimbitsa thupi monga sudoku, kusaka ndi kusaka mawu kumawonetsedwanso chifukwa chakuti ubongo ukamalimbikitsidwa, umagwira bwino ntchito.

10. Kusowa tulo

Kuperewera kwa estrogen kumabweretsa thukuta usiku lomwe limapangitsanso kudzuka pafupipafupi, kuwonjezera pa matenda amiyendo yopuma omwe amatha kuyamba kuwonekera.

Zoyenera kuchita: Tiyi ya Passionflower imatha kuchepetsa nkhawa ndikuthandizani kugona bwino, monganso ma capsule a valerian, ndipo tikulimbikitsidwa kuti mutenge 150-300 mg musanagone. Onani zina zambiri apa.