Kusinthasintha Kwambiri: Kufananitsa Thanzi Lanu ndi Kusamba Kwanu
Zamkati
- Kodi kusinthasintha kwamachitidwe ndi chiyani?
- Ndani angapindule ndi kusinthasintha kwa nthawi?
- Kodi dongosolo la kusinthasintha kwa kayendedwe kake ndi chiyani?
- Mverani thupi lanu kuti mukhale olimba
- Kodi muyenera kuchita chiyani?
- Zochita molingana ndi kuzungulira kwanu
- Sinthanitsani njira yanu ndi zakudya zabwino
- Luteal phase sizikutanthauza
- Bweretsani libido yanu ndikupanganitsanso kugonana
- Kukhala wachonde kachiwiri
- Momwe mungayambire?
Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.
Kodi kusinthasintha kwamachitidwe ndi chiyani?
Nthawi zonse mumamva ngati ndinu kapolo wa mahomoni anu? Sizongoganizira zanu zokha.
Kulira mphindi imodzi, kusangalala ndi yotsatira, ngakhale kutuluka pamakoma nthawi zina - ife azimayi nthawi zina timatha kukhala mipira yamphamvu yosinthasintha, ndipo titha kukhala ndi nthawi yosamba tikuloza zala.
Malinga ndi zomwe zinalembedwa mu nyuzipepala ya Archives of Gynecology and Obstetrics, kusinthasintha kwa mahomoni pamwezi kumwezi kumatenga gawo lofunikira pakuyankha kwa thupi lathu.
Zimakhudza momwe timamvera, chilakolako, kulingalira, ndi zina zambiri.
Amayi adanenanso zakukhazikika komanso kudzidalira pakati pakumapeto kwa kafukufukuyu. Kuchuluka kwa nkhawa, chidani, ndi kukhumudwa zidanenedweratu asanakwane.
Apa ndipomwe lingaliro la "kuzungulira kusinthasintha" limayamba. "Cycle syncing" ndi mawu omwe adapangidwa ndikudziwika ndi Alisa Vitti, Functional Nutritionist, HHC, AADP.
Vitti adakhazikitsa FloLiving Hormone Center, adapanga pulogalamu ya MyFlo, ndikuyamba kufotokoza malingalirowo m'buku lake, WomanCode.
Nicole Negron, katswiri wazakudya wathanzi komanso katswiri wazamankhwala azimayi akutiuza kuti, "Akazi akamvetsetsa kusintha kwa mahomoni mwezi uliwonse, amatha kupewa kuvulaza mahomoni awo ndikuyamba kuwonjezera mphamvu zawo m'thupi."
Pankhani ya kafukufuku wa sayansi, palibe maphunziro ambiri othandizira kuthandizira kuzungulira.
Kafukufuku ambiri ndi okalamba kapena ofooka, koma omwe amalimbikitsa izi akuti asintha miyoyo yawo. Ngati mukufuna kuyesa njirayi, nayi momwe mungachitire bwino.
Ndani angapindule ndi kusinthasintha kwa nthawi?
Ngakhale aliyense atha kupindula ndi kusinthasintha kwa zochitika, pali magulu ena omwe angapindule kwambiri. Maguluwa akuphatikizapo azimayi omwe:
- ali ndi matenda a polycystic ovarian (PCOS)
- onenepa kwambiri
- atopa kwambiri
- akufuna libido yawo kubwerera
- akufuna kutenga pakati
Simungatuluke m'nyumba osayang'ana nyengo. Ndiye bwanji kukhalabe osawona osayang'anira momwe mahomoni athu akuyendera?
Ngati simukumva 100% nokha, makamaka munthawi yanu, kusinthasintha kwamayendedwe kumatha kukhala kwanu.
Kufananitsa moyo wanu ndi kuzungulira kwanu kumakuthandizani kuti musatope ndikupangitsani kukumbukira, tsiku lililonse, ndi zosowa za thupi lanu.
Kodi dongosolo la kusinthasintha kwa kayendedwe kake ndi chiyani?
Mahomoni athu akamatuluka m'masabata anayi, msambo wathu umakhala ndi nthawi zitatu:
- follicular (kutulutsa dzira lisanachitike)
- ovulatory (njira yotulutsa dzira)
- luteal (kumasulidwa kwa dzira)
Zikafika pakusinthana kozungulira, nthawi yanu yeniyeni imadziwika kuti ndi gawo lachinayi.
| Gawo | Masiku (pafupifupi.) | Zomwe zimachitika |
| Kusamba (gawo lotsatira) | 1–5 | Estrogen ndi progesterone ndizochepa. Mbali ya chiberekero, yotchedwa endometrium, imakhetsedwa, ndikupangitsa magazi. |
| Otsatira | 6–14 | Estrogen ndi progesterone zikukwera. |
| Ovulatory | 15–17 | Mapiri a Estrogen. Testosterone ndi progesterone imadzuka. |
| Luteal | 18–28 | Estrogen ndi ma progesterone amakhala okwera. Ngati dziralo silikumana ndi umuna, mahomoni amachepa ndipo msambo umayambiranso. |
Masiku omwe atchulidwa pamwambapa ndi nthawi yayitali pagawo lililonse. Munthu aliyense ndi wosiyana.
"Akazi akakhala omasuka kutsatira mayendedwe awo kalendala, ndimawaphunzitsa kutsatira zomwe akumva sabata iliyonse munthawi yawo," akutero Negron.
"Timapanga kalendala palimodzi magawo ndikukonzekera kuti ndi mapulojekiti ati omwe angaike patsogolo, ntchito zotani, zochitika pagulu, kudzisamalira, komanso ubale," akuwonjezera.
Mverani thupi lanu kuti mukhale olimba
Monga azimayi, titha kuphunzitsidwa kulimbana ndi zowawa, kukankhira mwamphamvu pantchito yoonjezera, ndikupewa kudandaula. Koma kodi tikudzikondadi tokha pankhani yakukhala oyenera?
Pamene mahomoni anu amasinthasintha, momwemonso mphamvu yanu ndi momwe mumamverera, zomwe zimakhudza momwe thupi lanu lingayandikire.
Ndicho chifukwa chake, malingana ndi njira yoyendetsera kusinthasintha, zingakhale zopindulitsa kusinthitsa zolimbitsa thupi zanu kutengera kusamba kwanu osangoyang'ana pa "kuzikankhira" panjira iliyonse.
Nayi chitsogozo chazonse chazomwe mungachite zolimbitsa thupi zomwe zitha kukhala zopindulitsa pakusintha kwamahomoni kuzungulira kwanu.
| Gawo | Zochita zolimbitsa thupi zotani |
| Msambo | Kusuntha kowala kumatha kukhala kwabwino panthawiyi. |
| Otsatira | Yesani cardio yopepuka. Mahomoni anu akadali otsika, makamaka testosterone. Izi zitha kupangitsa mphamvu zochepa. |
| Kusamba | Sankhani masewera olimbitsa thupi, othamanga kwambiri, popeza mphamvu zitha kukhala zazikulu. |
| Luteal | Thupi lanu likukonzekera nyengo ina. Mphamvu zamagetsi zitha kukhala zochepa. Kuchita masewera olimbitsa thupi pang'ono pang'ono kungakhale bwino. |
Kodi muyenera kuchita chiyani?
Zochita molingana ndi kuzungulira kwanu
- Msambo. Mpumulo ndichinsinsi. Dzichepetseni nokha. Ganizirani za yin ndi kundalini yoga ndikusankha njira zosinkhasinkha mwachilengedwe m'malo mongodzikakamiza.
- Otsatira. Pitirizani kuchita masewera olimbitsa thupi poyenda, kuthamanga pang'ono, kapena yoga yowonjezera yomwe imatulutsa thukuta.
- Kusamba. Testosterone yanu ndi estrogen zikuwonjezeka, kukulitsa kuthekera kwanu. Yesani zolimbitsa thupi monga kuthamanga kwakanthawi kwambiri kapena kalasi yothamanga.
- Luteal. Munthawi imeneyi, progesterone ikukula pomwe testosterone ndi estrogen zikutha. Sankhani maphunziro amphamvu, Pilates, ndi mitundu ina ya yoga.
Nthawi zonse kumakhala kofunika kumvera thupi lanu ndikuchita zomwe zimamveka bwino. Ngati mukumva kuti mutha kudzikakamiza pang'ono, kapena muyenera kubwerera m'zigawo zina, izi zili bwino. Mverani thupi lanu!
Sinthanitsani njira yanu ndi zakudya zabwino
Monga katswiri wazakudya, Negron amadalira chakudya ngati mankhwala kuti athane ndi kusamba.
“Nthawi zambiri, azimayi amakonda kudya zakudya zomwezo nthawi ndi nthawi kuti asawononge nthawi komanso kukhumudwa.
"Koma magawanidwe osiyanasiyana a estrogen, progesterone, ndi testosterone mwezi wonse amafunikira zosowa zosiyanasiyana zakumwa ndi kuwonongera.
"Kusonkhanitsa zomwe timadya sabata ndi sabata ndikofunikira kuti tithandizire thupi lathu," akufotokoza.
Malinga ndi Dr. Mark Hyman, "Kusakwanira kwa mahomoni anu kumayambitsidwa ndi chakudya choyipa." Izi zikutanthauza kuchotsa kapena kuchepetsa shuga, mowa, ndi caffeine, makamaka panthawi yakusamba.
Ganizirani kudya zakudya zonse panthawi yanu kuti muthandizire mahomoni anu. Kudya maola atatu kapena anayi aliwonse kungakuthandizeninso kuchepetsa kuchuluka kwa shuga m'magazi ndikupewa ma spis a cortisol kapena kusinthasintha kwamaganizidwe.
| Gawo | Gawo la chakudya |
| Msambo | Mchigawo chino, estrogen yanu ikukula. Imwani tiyi wotonthoza, monga chamomile, kuti muthane ndi kukokana. Pewani kapena muchepetse zakudya zamafuta, mowa, tiyi kapena khofi, ndi zakudya zamchere. |
| Otsatira | Yesetsani kuphatikiza zakudya zomwe zingagwiritse ntchito estrogen. Yang'anani pa zakudya zophuka komanso zofufumitsa monga zipatso za broccoli, kimchi, ndi sauerkraut. |
| Ovulatory | Ndi estrogen yanu nthawi zonse, muyenera kudya zakudya zomwe zimathandizira chiwindi. Yang'anani pa zakudya zotsutsana ndi zotupa monga zipatso zonse, ndiwo zamasamba, ndi maamondi. Amanyamula zabwino zathanzi, kuphatikiza zotsutsana ndi ukalamba komanso chitetezo ku poizoni wazachilengedwe, yemwe amadziwika kuti amakhudza mahomoni anu. |
| Luteal | Estrogen ndi progesterone zonse zimawonjezeka kenako zimachepa panthawiyi. Idyani zakudya zomwe zimatulutsa serotonin, monga masamba obiriwira, quinoa, ndi buckwheat. Mufunanso kuyang'ana zakudya zopatsa mphamvu za magnesium zomwe zimalimbana ndi kutopa komanso kuchepa kwa libido, monga chokoleti chakuda, sipinachi, ndi nthanga za dzungu. |
Popeza gawo luteal lisanafike nthawi yanu, mufunika kuganizira kwambiri za kudya zakudya zopatsa thanzi komanso kupewa zakudya zilizonse zomwe zingayambitse kusokonezeka kapena kukokana, monga caffeine.
Luteal phase sizikutanthauza
- mowa
- zakumwa za kaboni ndi zotsekemera zopangira
- nyama yofiira
- mkaka
- anawonjezera mchere
Kumbukirani, zofunikira za zakudya za munthu aliyense ndizosiyana. Ndondomeko imodzi yamenyu mwina siyingakwaniritse zosowa zanu zonse.
Katswiri ayenera kutsogolera zisankho zokhudzana ndi zomwe mungakonde malinga ndi zosowa zanu.
Bweretsani libido yanu ndikupanganitsanso kugonana
Msambo uli ngati choletsa monga kugonana kwa amayi, koma ndikofunikira.
“Ndikukhulupirira kwambiri kuti kusamba msambo ndi nkhani yachikazi. Ngakhale amayi apita patsogolo pazochita zina ndi zina, kuyankhula za msambo kudakali kovuta, ”akutero Negron.
Sara Gottfried, MD, amalankhula za "kumverera kwakukulu kwa" meh "pankhani yogonana ngati yomwe imayambitsa mahomoni. Mahomoni nthawi zonse amakhala osamalitsa mkati mwa thupi, choncho pamene wina akuwonjezeka, zikutanthauza kuti akutenga malo ena.
Kulamulira kwa estrogeni ndi testosterone yayikulu (yodziwika ndi PCOS) kumatha kukulanda libido. Cortisol, mahomoni opsinjika kwambiri (omwe amadziwika kuti "nkhondo yolimbana-kapena-kuthawa" hormone) akhoza kukulandani mahomoni ogonana.
| Gawo | Malangizo ogonana |
| Msambo | Kupondereza? Azimayi opitilira 3,500 omwe adatenga kafukufuku wathu adati ziphuphu zimathandiza kuchepetsa kukokana kwawo. Koma kusankha ndi kwanu sabata yopumulirayi. Mverani thupi lanu, idyani molingana ndi zakudya zolimbitsa thupi, ndikukonzekera mwezi wamawa. |
| Otsatira | Kugonana kwanu kumakhala kotsika mwachilengedwe, zomwe zikutanthauza kuti mudzafuna kuwonjezera kutikita ndi kukhudza, m'malo molowera. Chojambula choyambirira ndichofunikira. |
| Ovulatory | Mchigawo chino, estrogen yanu ndi testosterone zikuwonjezeka, zomwe zimakupangitsani chidwi chambiri pakugonana (komanso choyambirira pakupanga ana). Zosangokhala zokhazokha zitha kununkhira zinthu m'sabatayi ndikusunga zinthu zosangalatsa komanso zachangu. |
| Luteal | M'chipinda chogona, mufunika kulimbikitsidwa pang'ono kuti mufike pachimake. Chifukwa chake yesani zoseweretsa zakugonana ndi malo osangalatsa, atsopano. |
Kuphatikiza pakuchita masewera olimbitsa thupi komanso kudya nthawi yoyenera, gwirani ntchito ndi thupi lanu kuti muthane ndi zovuta ndikupanga luso logonana.
Muthanso kuphatikiza zakudya za aphrodisiac pafupipafupi muzakudya zanu, monga maca ndi pistachio.
Kukhala wachonde kachiwiri
Chakudya chopatsa thanzi chimalumikizidwa ndi chonde.
Kafukufuku wamkulu yemwe Yunivesite ya Harvard idachita adatsata anamwino okwatirana 17,544 omwe alibe mbiri yakusabereka kwa zaka 8.
Ofufuzawa atasintha magawo asanu kapena kupitilira apo azakudya ndi machitidwe azolimbitsa thupi, azimayi omwe sanapezeke kapena osayenda mokhazikika amakulitsa gawo lawo la kubereka ndi 80 peresenti.
Amayi omwe akuchita nawo kafukufukuyu adafunsidwa kuti adye:
- chakudya chovuta, monga zipatso zodzaza ndi fiber
- masamba
- nyemba
- mbewu zonse
- mkaka wamafuta wathunthu (m'malo mwa mafuta ochepa kapena nonfat)
- chomera mapuloteni, monga nyemba ndi mtedza
| Gawo | Zomwe zimachitika |
| Msambo | Munthawi yanu, thupi lanu silimayamikiridwa popanga ana. (Izi sizikutanthauza kuti simuyenera kuchita zogonana ndi kondomu kapena njira ina yotchinga, ngati simukufuna kuberekana.) Ikani chidwi chanu pa kupumula ndi zakudya, kukonzekera mwezi wotsatira. |
| Otsatira | Pakati pa sabata mutatha, estrogen ndi testosterone zimakwera.Izi zimayambitsa kukula kwa gawo lanu la endometrium, komwe dzira limadziphukira lokha, ngati litalandira umuna. |
| Ovulatory | Dzira lanu lokhwima limamasulidwa kuchokera mchiberekero ndipo limagwera m'chiberekero cha mazira. Imadikirira pamenepo umuna. Ngati palibe umuna womwe umadzafika maola 24-36, dzira lanu limatha, ndipo mayeso a estrogen ndi testosterone amatha. |
| Luteal | Ngati dzira lanu silikumana ndi umuna, thupi lanu limayamba kupanga progesterone wochulukirapo, ndikupanga ulusi wolimba wa chiberekero. Chakumapeto kwa gawoli, mahomoni onse amachepetsa. Izi zimabweretsa kuwonongeka kwa endometrium. |
Momwe mungayambire?
Kusintha kakhalidwe kanu pozungulira kayendedwe kanu kwakhalapo kwazaka zambiri, zamankhwala zisanachitike.
Monga Negron akutiwuza, "Kutsegulira zokambirana zokhudzana ndi msambo kumatipatsa mwayi woti tichotse manyazi ndi zina zabodza.
"Ngati amayi sangathe kuyankhula za kusamba, zingakhale zovuta kwa nthawi yayitali kuti azimayi akhale olimbikitsa zaumoyo wawo."
Kumbukirani, thupi la aliyense ndi losiyana. Musanayambe kusintha moyo wanu, tsatirani kayendedwe kanu ndikuphunzira momwe mungasinthire. Pali mapulogalamu angapo omwe amapezeka, kuphatikiza Glow, Clue, ndi Kindara.
Zitha kutenga miyezi itatu musanazindikire kuti gawo lililonse limatenga nthawi yayitali bwanji.
Mwa kusintha moyo wanu kuti ugwirizane ndi kusintha kwamahomoni, mutha kuthetsa "ma curveballs" amtunduwu.
Dzipatseni nokha mphamvu kuti mudziwe zomwe zikuchitika mthupi lanu.
Samalani momwe thupi lanu likuyankhira mukamayeserera kusinthasintha kapena kusintha kwatsopano kwamoyo. Komanso, thupi lanu lidzakuthokozani ndi chidwi ndi chisamaliro chomwe mukuchipereka.
Allison Krupp ndi wolemba waku America, mkonzi, komanso wolemba zamatsenga. Pakati pa zakutchire, maulendo osiyanasiyana, amakhala ku Berlin, Germany. Onani tsamba lake lawebusayiti Pano.
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