Momwe Mungayendetsere Nthawi Yanu: Malangizo 20 ndi zidule

Zamkati

• Unikani zakudya zanu
• Pitani pazakudya zochepa
• Nenani ayi pazakudya zapamwamba kwambiri
• Onetsetsani kuti mukupeza mafuta okwanira
• Onetsetsani kuti mukupeza mbiri yokwanira
• Sangalalani ndi zinanazi ndi mapapaya
• Ganizirani za zowonjezera zakudya
• Inositol
• Sinamoni
• Mphepo yamkuntho
• Madzulo Primrose mafuta
• Mafuta a Castor
• Chenjezo
• Yesani zowonjezera zitsamba
• Cohosh wakuda
• Msuzi
• Mugwort
• Pitirizani kulemera bwino
• Muzichita masewera olimbitsa thupi nthawi zonse
• Yesetsani kukhala ndi chizolowezi chabwino chogona
• Kuchepetsa nkhawa
• Yesani kutema mphini
• Tengani zakulera za mahomoni
• Kodi nthawi zosakhalitsa zimakhudza chonde kwanu?
• Nthawi yoti muwone dokotala kapena wothandizira zaumoyo

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Msambo wamayi (msambo) ndi gawo lachilengedwe lazungulire wake wamwezi uliwonse. Masiku omwe amakhala akusamba amatha kusiyanasiyana pakati pa munthu ndi munthu. Anthu ambiri amatuluka magazi masiku awiri kapena asanu ndi awiri. Zizindikiro za kusamba (PMS) zimayamba masiku 5 mpaka 11 nthawi yanu isanakwane.

Kusinthasintha kwakanthawi kwa zizindikilo, kusamba kwa msambo, komanso nthawi yayitali nthawi zambiri sizomwe zimayambitsa nkhawa. Kudya, kuchita masewera olimbitsa thupi, komanso kupsinjika konse kumatha kukhudza ma gland omwe amayang'anira kuchuluka kwa mahomoni m'thupi lanu, zomwe zimakhudzanso msambo wanu wamwezi uliwonse.

Pemphani kuti muwone momwe mungakhalire ndi nthawi yosinthira munjira zosintha zaumoyo, zowonjezera, ndi zina zothandizira.

Unikani zakudya zanu

Kudya chakudya chochepa kwambiri kapena kusasakaniza bwino michere kumatha kupangitsa hypothalamus, pituitary, ndi adrenal gland. Matendawa amayang'anira momwe thupi lanu limayendera, lomwe lingakhudze nthawi yanu. Pitilizani kuwerenga kuti muphunzire zomwe muyenera kupewa komanso zomwe mungaphatikizire pazakudya zanu.

Pitani pazakudya zochepa

Kusapeza ma carbs okwanira kumatha kubweretsa kusakhazikika kapena kuphonya (amenorrhea). Zakudya zochepa kwambiri zimatha kusokoneza chithokomiro komanso kutsitsa leptin mthupi. Leptin amapangidwa ndimaselo amafuta ndipo amathandizira kuwongolera mahomoni oberekera.

Akatswiri amalimbikitsa kupeza 225 mpaka 325 magalamu a carbs patsiku ngati mukudya zakudya zopatsa mphamvu za 2,000. Izi zikutanthauza kuti muyenera kupeza pafupifupi 45 mpaka 65 peresenti ya chakudya chanu cha kalori tsiku lililonse kuchokera ku chakudya.

Nenani ayi pazakudya zapamwamba kwambiri

CHIKWANGWANI chingachepetse kuchuluka kwa:

• chomera
• estrogen
• mahomoni a luteinizing (LH)
• hormone yolimbikitsa (FSH)

Ochita kafukufuku akuganiza kuti ndichifukwa chake azimayi omwe amadya zakudya zopatsa mphamvu amakhala ndi chiopsezo chochepa chokhala ndi khansa ya m'mawere.

Mahomoni amenewa amathandizanso pa ntchito yobereka ya thupi. Zotsatira zake, kudya michere yambiri kungakhudze ovulation, ndikupanga nthawi mochedwa kapena kukupangitsani kudumpha kwathunthu.

Koma sizofufuza zonse zomwe zimatsimikizira izi. Kafukufuku wina sanapeze vuto lililonse pa nthawi yopuma ndi kusamba.

Akatswiri amalimbikitsa kupeza magalamu 25 mpaka 30 a fiber tsiku lililonse.

Onetsetsani kuti mukupeza mafuta okwanira

Kudya mafuta okwanira kumatha kuthandizira kuchuluka kwa mahomoni ndi ovulation. Polyunsaturated fatty acids (PUFAs) amawoneka kuti amathandizira kwambiri.

Zomwe zimapezeka ndizo:

• Salimoni
• mafuta a masamba
• mtedza
• mbewu za fulakesi

Cleveland Clinic imalimbikitsa kuti 20 mpaka 35 peresenti ya zopatsa mphamvu zanu tsiku lililonse zizikhala za mafuta. Pafupifupi 5 mpaka 10 peresenti ya ma calories ayenera kubwera makamaka kuchokera ku PUFAs.

Onetsetsani kuti mukupeza mbiri yokwanira

Folate imanenedwa kuti imalimbikitsa ovulation nthawi zonse komanso kuchuluka kwa ma progesterone mu theka lachiwiri la msambo. Izi zitha kuthandiza chonde.

Malangizo apano ndi ma micrograms 400 (mcg) tsiku lililonse. Dokotala wanu atha kupereka ma mcg 800 kapena kupitilira kutengera mbiri yathanzi lanu.

Sangalalani ndi zinanazi ndi mapapaya

Pali zokambirana zina kuti chinanazi ndi papaya zitha kuthandizira kuwongolera nyengo.

• Papaya muli carotene, michere yomwe imathandizira kuchuluka kwa estrogen. Chipatso choterechi chimathandizanso chiberekero.
• Mananasi amakhala ndi enzyme bromelain, yomwe imatha kuthandizira kuyenda kwa magazi ndikupanga maselo ofiira ndi oyera.

Zonsezi ndi zakudya zopatsa thanzi zomwe zimayenera kuphatikizidwanso muzakudya zanu ngakhale zitakhala ndi zotsatirapo zotani.

Ganizirani za zowonjezera zakudya

Zowonjezera zina zitha kulimbikitsa kusamba nthawi ndikuthandizira kuchuluka kwa mahomoni kapena kuthana ndi kuperewera kwa zakudya.

Muyenera nthawi zonse kulankhula ndi wothandizira zaumoyo musanadye zowonjezera.

Ngakhale zowonjezera zikupezeka pa kauntala popanda mankhwala ochokera kwa dokotala wanu, sizimayendetsedwa ndi Food and Drug Administration (FDA). Izi zikutanthauza kuti sayenera kutsimikiziridwa kuti ndi otetezeka komanso ogwira ntchito asanagulitsidwe m'masitolo.

Zowonjezera zina zimatha kuthandizananso ndi zovuta zaumoyo, komanso owonjezera pa-counter (OTC) ndi mankhwala akuchipatala. Kuphatikiza apo, zowonjezera zina sizingakhale zotheka kutenga ngati muli ndi pakati kapena mukukonzekera kutenga pakati.

Inositol

Inositol ndi vitamini B ngati mankhwala omwe mwachilengedwe amapezeka mthupi lanu. Zilinso mu zakudya zosiyanasiyana, kuphatikizapo nyama, zipatso za malalanje, ndi nyemba.

Inositol imakhudzidwa ndi momwe thupi lanu limagwiritsira ntchito hormone ya insulin. Zitha kukhudzanso mahomoni ena, kuphatikiza FSH, ndipo ndizofunikira pakuchita ovary, chifukwa zimathandizanso kusintha nthawi zosasintha.

Kutenga mankhwala a inositol kumathandizanso kupititsa patsogolo ovulation ndi pakati pa azimayi omwe amalandila chithandizo chamankhwala osabereka.

Sakani zowonjezera za inositol.

Sinamoni

Sinamoni imatha kuthandizira kuwongolera kuchuluka kwa insulini mthupi lanu, zomwe zimatha kukhudza mahomoni ena komanso msambo.

Amayi omwe ali ndi polycystic ovary syndrome (PCOS) omwe nthawi zambiri amakhala ndi ma insulin ambiri komanso nthawi zosasintha, sinamoni imatha kuyambitsa msambo pafupipafupi.

Mankhwala a sinamoni amathanso kuchepetsa kupweteka kwa azimayi omwe ali ndi msambo wopweteka.

Sinamoni ikagwiritsidwa ntchito ngati chowonjezera, Mlingo wa mamiligalamu 500 (mg) omwe amatengedwa katatu tsiku lililonse amagwiritsidwa ntchito.

Sakani zowonjezera sinamoni.

Mphepo yamkuntho

Muzu wa turmeric uli ndi curcumin, yomwe yawonetsedwa kuti ili ndi zotsatira zabwino zambiri zathanzi, kuphatikizapo kuchepetsa kutupa komanso kusintha maganizo. Chifukwa cha zotsatirazi, kutenga zowonjezera zomwe zili ndi curcumin kumatha kuchepetsa zizindikilo za PMS.

Turmeric itha kukhala ndi zovuta zofananira ndi hormone ya estrogen. Izi zikutanthauza kuti zingathandizenso kuwongolera msambo wanu.

Mlingo wamba wa curcumin umachokera ku 100 mg mpaka 500 mg womwe umatengedwa kawiri tsiku lililonse.

Gulani zowonjezera zowonjezera.

Madzulo Primrose mafuta

Madzulo Primrose mafuta amakhala ndi gamma-linolenic acid (GLA), omega-6 mafuta acid omwe amachepetsa kutupa.

Madzulo Primrose mafuta amagwiritsidwa ntchito pazovuta zambiri zaumoyo azimayi, kuphatikiza kutentha, kupweteka m'mawere, ndi zizindikilo za PMS. Kafukufuku wina wakale akuwonetsa kuti mafuta oyambira madzulo amatha kutsitsa zizindikiritso za PMS, koma sanapeze phindu.

Mlingo wa 3 mpaka 6 magalamu tsiku lililonse mafuta oyambira madzulo amagwiritsidwa ntchito.

Gulani mafuta oyambira madzulo.

Mafuta a Castor

Mafuta a Castor mwamwambo amadziwika kuti "emmenagogue," zomwe zikutanthauza kuti amaganiza kuti zimathandizira kusamba.

Kafukufuku wazinyama akuwonetsa kuti mafuta a castor amatha kukhudza msambo. Zingathenso kuchepetsa kutupa, komwe kungathandize kuchepetsa kupweteka ndi kusamba.

Kuti mugwiritse ntchito mafuta a castor, yesani kukonzekera paketi yamafuta a castor:

• Lembani nsalu yopangira mafuta, kenako finyani mafuta owonjezera.
• Ikani nsalu yokhotakhota mafuta pamimba panu.
• Phimbani flannel ndi kukulunga pulasitiki.
• Ikani malo otenthetsera kapena botolo lamadzi otentha pa flannel wokutidwa ndi pulasitiki. Pumulani ndi kuchoka m'malo mwa mphindi 45 mpaka 60. Yesani izi kamodzi tsiku lililonse kwa masiku atatu, kapena kupitilira apo ngati kuli kofunikira.

Gulani mafuta ophikira, malo otenthetsera, ndi botolo lamadzi otentha.

Chenjezo

Musagwiritse ntchito mafuta a castor ngati muli ndi pakati. Zitha kukhala zowononga mimba yanu.

Yesani zowonjezera zitsamba

Kumbukirani, zowonjezera - kaya ndi zakudya kapena zitsamba - sizilamulidwa ndi FDA. Muyenera nthawi zonse kulankhula ndi wothandizira zaumoyo musanagwiritse ntchito.

Zowonjezera zina zimatha kuthana ndi zovuta zaumoyo, komanso OTC ndi mankhwala akuchipatala.

Cohosh wakuda

Black cohosh ndi chomera chochokera ku North America.

Nthawi zina amagwiritsidwa ntchito pothandiza kuchepetsa kusamba - monga kutentha, thukuta usiku, ndi kuuma kumaliseche - ndikuwongolera msambo.

Ofufuza ena amakhulupirira kuti zitsambazi zimagwira ntchito pokweza mahomoni a estrogen, LH, ndi FSH.

Mlingo wa 20 mpaka 40 mg tsiku lililonse umakonda kugwiritsidwa ntchito.

Gulani cohosh wakuda.

Msuzi

Chasteberry ndi imodzi mwazitsamba zomwe amagwiritsidwa ntchito kwambiri paumoyo wa amayi, makamaka pochepetsa zizindikiro za PMS. Muthanso kumva mayina ena azitsamba izi, monga Vitex agnus-castus ndi mtengo woyera.

Chasteberry itha kuthandiza kutsitsa prolactin ndikukweza ma progesterone mthupi. Zozungulira zimatha kukhala zowirikiza pamene mahomoni awiriwa amakhala ofanana. Kafukufuku akuwonetsanso kuti amachepetsa zizindikiritso za PMS, kuphatikiza kukhumudwa, kupweteka m'mawere, komanso kusungira madzimadzi.

Ngati mutayesa chasteberry, onetsetsani kuti mwawerenga zolemba zanu ndikutsatira malingaliro ake. Mlingo wabwino kwambiri umadalira momwe mankhwala amakonzera.

Gulani mabulosi abulu.

Mugwort

Mugwort ndi imodzi mwazomera zoyambirira kulimidwa ndi anthu. Zolemba zakale zimalongosola kuti ndikumverera kusamba, kumadzinenera kuti kumayambitsa nthawi zomwe zimachedwa kapena kuphonya. Ntchito yake ikupitirira lero.

Ngati pali mwayi kuti mutha kukhala ndi pakati, pitani kuchipatala musanagwiritse ntchito.

Mugwort nthawi zambiri amadya ngati tiyi kapena makapisozi othandizira, koma palibe kafukufuku mwa anthu omwe alipo, ndipo mulingo woyenera sudziwika.

Gulani mugwort.

Pitirizani kulemera bwino

Kulemera kwa thupi lanu kungakhudze kusamba kwanu, koma kwenikweni momwe kunenepa kumakhudzira kusamba sikumveka bwino.

Malinga ndi ena, ngati mukulemera kwambiri, mumakhalanso ndi msambo wowawa. Komabe, kafukufuku wina sanapeze ulalowu.

Kafukufuku wa 2017 adapeza kuti mwina mumatha kukhala ndi nthawi zosabereka komanso osabereka ngati mukulemera kwambiri. Asayansi amakhulupirira kuti kunenepa kwambiri kumatha kukhudza cholumikizira cha HPA, chomwe chimayang'anira mahomoni amthupi.

Kusintha kwamafuta kumathanso kusamba mosasamba. Pakati pa kuchepa thupi kapena kunenepa, mumatha kusintha msambo.

Njira yabwino kwambiri yopezera nthawi zonse ndikukhala ndi thanzi labwino.

Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi pafupipafupi kuli ndi maubwino ambiri, kuphatikizapo kuchepa kwa zizindikiro za PMS komanso kusamba kopweteka.

Kuti muchepetse zizindikilo, khalani ndi mphindi pafupifupi 30 zolimbitsa thupi tsiku lililonse, monga kuyenda, kuthamanga, kupalasa njinga, kapena kusambira.

Kumbukirani kuti zomwe zingakhudzenso kuzungulira kwanu pochepetsa kapena kuchepetsa nthawi yanu.

Yesetsani kukhala ndi chizolowezi chabwino chogona

Mavuto akusamba, makamaka PMS, amatha kubweretsa zovuta kugona kwa azimayi ambiri, zomwe zitha kukulitsa zizindikilo.

Mutha kuthandizira kuthana ndi mavuto pakugona mokwanira. Chitani izi kuti muthandizire kugona:

• Pita ukagone ndi kudzuka pa nthawi yofanana tsiku lililonse.
• Osangolala.
• Osamawerenga kapena kuwonera TV pakama.
• Pewani kumwa caffeine masana.
• Chitani masewera olimbitsa thupi pafupipafupi, koma yesani kuzichita 2 koloko isanakwane.

Nawa maupangiri ena 17 amomwe mungagone bwino usiku.

Kuchepetsa nkhawa

Asayansi apeza kuti adrenal glands amatulutsa cortisol komanso progesterone poyankha kupsinjika. Ngakhale kutulutsidwa kwa progesterone kumachepetsa kwakanthawi nkhawa kapena nkhawa, kungathenso kusiya msambo wanu.

Kuchepetsa kupsinjika kwakanthawi kudzera mukusinkhasinkha, kupuma kwambiri, ndi njira zina zingakuthandizeni kuti mukhale bwino ndikubwezeretsanso njira yanu.

Pakafukufuku wina, anthu omwe ankachita yoga kwa mphindi 35 tsiku lililonse, masiku 5 pa sabata adawona kusintha kwamayendedwe, kupweteka, komanso matenda am'mimba okhudzana ndi nthawi yawo.

Yesani kutema mphini

Kutema mphini kumatanthauza kuyika singano zowonda kwambiri pamphamvu zamagetsi mthupi lonse. Malinga ndi mankhwala achikhalidwe achi China, kutema mphini kumatha kuchepetsa kuthamanga kwa mphamvu mthupi. Izi zitha kuthandiza kuwongolera nthawi ndikuthandizira kusintha kwa PMS kapena kusamba kowawa.

Kafukufuku wina wasonyeza kuti kutema mphini kumatha kuchepetsa kuchuluka kwa FSH ndikuyambiranso kusamba kwa amayi omwe asiya kusamba. Kafukufuku wina akuwonetsanso kuti kutema mphini kumatha kuchepetsa kusamba kowawa, koma zotsatira zake zasakanikirana.

Tengani zakulera za mahomoni

Kuletsa kubala mahomoni nthawi zambiri kumaperekedwa kuti kuthandizire nthawi zosasinthasintha.

Pali mitundu yosiyanasiyana yazinthu, koma zonse zimagwira ntchito kuti mahomoni azikhala okhazikika. Amathanso kusintha kayendedwe kake ndikupereka mpumulo ku zizindikilo, monga kupindika mwamphamvu kapena ziphuphu. Zida zina zitha kuthetsa nthawi yanu yonse.

Dokotala akhoza kukuthandizani kusankha njira yolerera ya mahomoni yomwe ingakuthandizeni kwambiri. Mutha kukhala ndi zovuta zina, kuphatikizapo kunyoza, kunenepa, kapena kupweteka mutu.

Onetsetsani kuuza dokotala wanu ngati mumasuta. Ikhoza kukulitsa chiopsezo chanu chamagazi.

Kodi nthawi zosakhalitsa zimakhudza chonde kwanu?

Ngakhale kuti nthawi zina kusakhala kosavuta kumakhala kofala, nthawi zosasinthasintha zimapangitsa kuti zikhale zovuta kutenga pakati.

Chinsinsi chokhala ndi pakati ndikuchita zachiwerewere nthawi isanakwane komanso nthawi yozizira, yomwe ndiwindo lanu lachonde kwambiri. Kukhazikika pamwezi pamwezi kumapangitsa kuti zikhale zovuta kudziwa nthawi yomwe muli, kapena mudzakhala, ovulating.

Nthawi zina, nthawi yosakhalitsa imatha kuyambitsidwa ndi vuto lina lomwe limakhudza kubereka, monga PCOS kapena kutayika kwa ovary.

Ngati nthawi yanu siili yachilendo ndipo mukuyang'ana kuti mukhale ndi pakati, ganizirani zokhazikitsidwa ndi dokotala.

Nthawi yoti muwone dokotala kapena wothandizira zaumoyo

Ngakhale kuti kusintha kwanu nthawi zina kumatha kubwera chifukwa cha kupsinjika kapena zinthu zina pamoyo wanu, kusasinthasintha nthawi zonse kungakhale chizindikiro chodwala. Onani dokotala kapena wothandizira zaumoyo ngati:

• simunakhale ndi nyengo kwa miyezi itatu
• mumakhala ndi nthawi yopitilira kamodzi pamasiku 21
• mumakhala ndi nthawi yochepera kamodzi pamasiku 35
• nthawi zanu zimakhala zopitilira sabata imodzi
• mumalowerera munthawi imodzi kapena zingapo zakusamba kwa ola limodzi
• mumadutsa magazi aundana kukula kwake kapena okulirapo kuposa kotala

Dokotala wanu adzagwira nanu ntchito kuti adziwe chomwe chikuyambitsa ndikupanga dongosolo lomwe likugwirizana ndi zosowa zanu. Izi zitha kutenga mayesero pang'ono, choncho khalani omasuka kwa dokotala wanu ndikupatseni nthawi.