Kodi Mbewu Zoyenda Panjinga Zitha Kusakaniza Mahomoni ndikuchepetsa Zizindikiro Zakusamba?

Zamkati

• Kodi njinga zamoto ndi chiyani?
• Zimagwira bwanji?
• Mahomoni mumayendedwe abwinobwino
• Zomwe zimayambitsa kusamvana kwama mahomoni
• Momwe mbewu zimakhudzira mahomoni
• Kodi njinga yamiyeso imayenda bwino?
• Kodi zotsatira zake ndi ziti?
• Ubwino wina wa mbewu
• Mfundo yofunika

Kuyendetsa njinga ndikuchulukirachulukira komwe kumanenedwa kuti kumachepetsa mahomoni, kumathandizira kubereka, ndikuchepetsa zizindikilo zakusamba.

Zimaphatikizapo kudya mbewu ya fulakesi, dzungu, zitsamba, ndi mpendadzuwa nthawi zosiyanasiyana pamwezi kuti mahomoni ena azikhala bwino.

Komabe, ngakhale pali maakaunti ambiri osonyeza kuti ndiwothandiza, umboni wa sayansi wotsimikizira zomwe akunenazo ukusowa.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa za njinga zam njinga komanso ngati njira yothandiza.

Kodi njinga zamoto ndi chiyani?

Kupalasa njinga ndi njira yachilengedwe yomwe imanenedwa kuti imachepetsa mahomoni poyang'anira mahomoni a estrogen mu theka loyamba la kusamba kwanu komanso progesterone ya hormone mu theka lachiwiri.

Zopindulitsa zake zokhudzana ndi thanzi lake zimaphatikizapo kuthandizira nthawi, kuchepetsa ziphuphu, kuchiza matenda a polycystic ovarian (PCOS), endometriosis, ndi kusabereka, ndikuchepetsa zizindikilo zakutha, monga kutentha, thukuta usiku, kutopa, komanso kusinthasintha kwa malingaliro.

Zolemba zina pa intaneti zimanenanso kuti zitha kusintha mahomoni a chithokomiro, thanzi la tsitsi, kuwonda, kusungira madzi, ndi cellulite.

Njira yofala kwambiri imalangiza azimayi kuti azidya supuni imodzi iliyonse ya fulakesi yatsopano ndi nthanga za maungu patsiku kwa masiku 13-14 oyambira msambo, womwe umadziwika kuti gawo lotsatira.

Pakati pa theka lachiwiri la nyengo yawo, yomwe imadziwika kuti luteal phase, oyendetsa njinga amadya supuni imodzi iliyonse ya mpendadzuwa ndi nthangala za zitsamba patsiku mpaka tsiku loyamba lotsatira nthawi yomwe zimayambira.

Kwa azimayi otha msinkhu komanso omwe atha msinkhu osasamba nthawi zonse, nthawi zambiri amalimbikitsidwa kuti azigwiritsa ntchito magawo a mwezi ngati chitsogozo cha masiku oyenda, tsiku loyamba pakakhala mwezi watsopano.

Othandizirawo akuti kusintha kwama mahomoni kwabwino kumadziwika patangopita miyezi ingapo kupalasa njinga.

Kupalasa njinga ndi njira yachilengedwe yothetsera mavuto a estrogen ndi progesterone pakudya nthomba ndi dzungu nthawi yoyamba ya msambo ndi mpendadzuwa ndi nthangala za zitsamba mu theka lachiwiri.

Zimagwira bwanji?

Zonena za momwe njinga zoyendera zimagwirira ntchito sizikugwirizana m'malo osiyanasiyana. Komabe, lingaliro loyambirira ndiloti mbewu zosiyanasiyana zimatha kulimbikitsa kapena kulepheretsa mahomoni a estrogen ndi progesterone.

Mahomoni mumayendedwe abwinobwino

Mukuzungulirazungulira, estrogen imapangidwa m'masiku 14 oyamba a follicular pomwe mazira m'mimba mwake amapsa (,).

Magawo a mahomoni olimbikitsa ma follicle (FSH) ndi luteinizing hormone (LH) amakula atatsala pang'ono kutulutsa mazira, ndipo kuchuluka kwa estrogen kumatsika pambuyo poti ovulation (,).

Dzira likangotulutsidwa, gawo luteal limayamba, ndipo milingo ya progesterone ndi estrogen imakulirakulira pang'onopang'ono kuti zithandizire kutenga pakati ndikukhazikika. Amatsikanso nthawi isanakwane ngati sipadzakhazikika (,).

Zomwe zimayambitsa kusamvana kwama mahomoni

Amayi ambiri amapanga mahomoni okwanira kuti athandizire kukhala wathanzi. Komabe, matenda ena, monga PCOS ndi hypothyroidism, komanso kuchita masewera olimbitsa thupi mopitirira muyeso kapena kunenepa kwambiri, kumatha kubweretsa kusamvana kwama mahomoni (,,,).

Kuphatikiza apo, pakutha kwa msambo, kuchuluka kwa estrogen ndi progesterone kumachepa, zomwe zimawonjezera chiopsezo chanu chodwala matenda a mtima ndi kufooka kwa mafupa ndipo zimatha kubweretsa zizindikilo monga kutentha ndi kunenepa (,).

Kuyendetsa njinga kumalimbikitsa osati kuthandiza okhawo omwe ali ndi kusamvana kwama mahomoni komanso omwe ali ndi mayendedwe athanzi.

Momwe mbewu zimakhudzira mahomoni

Munthawi yotsatira, olimbikitsa njinga zamabotolo amati ma phytoestrogens omwe ali mu nthangala za fulakesi amatha kuthandizira kukulitsa kapena kuchepa kwama estrogen pofunikira.

Phytoestrogens ndi mankhwala azomera zomwe zimatha kutengera zomwe estrogen ().

Kuphatikiza apo, zinc kuchokera ku nthanga zamatope akuti zimalimbikitsa kupanga progesterone pokonzekera gawo lotsatira la kuzungulira.

Pakati pa luteal phase, lignans - mtundu wa polyphenol - mu sesame amayenera kulepheretsa kuchuluka kwa estrogen kuti isakule kwambiri. Pakadali pano, vitamini E m'mabewu a mpendadzuwa amalingalira kuti athandize kukulitsa kuchuluka kwa progesterone.

Kuyendetsa njinga kumalimbikitsa kuchepetsa estrogen ndi progesterone kudzera mu phytoestrogens, zinc, selenium, ndi vitamini E.

Kodi njinga yamiyeso imayenda bwino?

Chidziwitso chachikulu cha njinga zamayendedwe ndikuti amatha kuyendetsa mahomoni anu mwazinthu za phytoestrogens zochokera ku lignans.

Mbeu za Sesame ndi fulakesi zimakhala ndi ma lignans ochulukirapo, onyamula 834 mg ndi 294 mg pa ma ola 3.5 (100 magalamu), motsatana ().

Atatha kumwa, ma lignans awa amasandulika kukhala mamolia lignans enterolactone ndi enterodiol. Izi phytoestrogens amatha kutengera zochita za esitirojeni kapena kuzibweza, kutengera mulingo (,,,).

Kafukufuku wocheperako mwa azimayi adalumikiza kudya mbewu ya fulakesi kuti ichepetse nthawi komanso mahomoni, kutalika kwa luteal gawo, ndikuchepetsa kupweteka kwa mawere (,,).

Komabe, zolimbikitsa za estrogen ndi zomwe zimalepheretsa ma lignan awa ndizofooka ndipo makamaka zimalumikizidwa ndi zida zotsutsana ndi khansa m'malo mozoloweretsa kuchuluka kwa mahomoni (,,,,).

Ponena za sesame, kafukufuku wina wamasabata asanu azimayi omwe atha msambo atha kupeza kuti kudya ma ounita 1.8 (50 magalamu) a ufa wa zitsamba tsiku lililonse kumawonjezera kuchuluka kwa mahomoni ena ogonana koma sikunakhudze ma estrogen ().

Pomaliza, ngakhale kudya zinc wokwanira ndi vitamini E ndikofunikira kuti ukhale ndi thanzi labwino, palibe umboni wotsimikizika wosonyeza kuti kupeza michere imeneyi kumapereka phindu lina la kuchuluka kwamahomoni (,,,).

Mwambiri, azimayi omwe ali ndi msambo wabwinobwino amatulutsa mahomoni oyenera. Kwa iwo omwe ali ndi kusamvana kwama mahomoni, njinga zoyendetsa njinga siziyenera kukhala njira yabwino yothetsera zizindikilo.

Lignans yazomera imatha kukhala ndi vuto pamagulu a estrogen, ndipo mbewu za fulakesi zimalumikizidwa ndi kutalika kwa mayendedwe ndikuchepetsa kupweteka kwa m'mawere. Komabe, palibe umboni uliwonse wokhudzana ndi kupalasa njinga ndi kuchuluka kwama mahomoni.

Kodi zotsatira zake ndi ziti?

Mbeu zina zapezeka kuti zimasintha zizindikilo komanso kuchuluka kwa mahomoni panthawi yomwe akusamba komanso atatha.

Makamaka, mbewu za fulakesi zalumikizidwa ndi kuwonjezeka pang'ono kwa estrogen, kusintha kwa kagayidwe kabwino ka mahomoni, kuwotcha pang'ono, kuchepa kwa ukazi, komanso moyo wabwino mwa azimayi otha msinkhu komanso omwe atha msambo (,,,).

Mwachitsanzo, mu kafukufuku wa miyezi itatu mwa amayi omwe atha msinkhu kutha msinkhu, kutenga zowonjezera zowonjezerapo zomwe zimaphatikizapo 100 mg ya mbewu ya fulakesi ndi cohosh wakuda amasintha zizindikilo monga kutentha, mantha, kusintha kwa malingaliro, ndi mutu ().

Kuphatikiza apo, kudya mbewu ya fulakesi kumalumikizidwa ndi malo olimbana ndi khansa komanso kuchepa kwa khansa ya m'mawere mwa amayi omwe atha msambo. Komabe, maphunziro ena azachipatala amafunikira kuti atsimikizire izi ().

Sesame itha kuperekanso mwayi wathanzi kwa amayi omwe atha msambo.

Mu kafukufuku m'modzi wamasabata asanu azimayi 24 omwe atha msinkhu kutha msinkhu, kutenga 50 mg ya sesame powder tsiku lililonse ma hormone omwe ali ndi antioxidant komanso magazi m'magazi ().

Komabe, kafukufuku wina akuti lignans, phytoestrogens, ndi mbewu sizingakhale zothandiza kuthana ndi vuto lakutha msinkhu kuposa placebo, chifukwa chake kafukufuku wina amafunika (,,).

Palibe zinc kapena vitamini E omwe amapezeka kuti amakhudza kwambiri kusamba kwa msambo kapena mahomoni (,).

Ponseponse, pomwe nthomba ndi nthangala za zitsamba zitha kupindulitsa amayi azimayi omwe atha msinkhu komanso atatha msinkhu, palibe umboni womwe ukuwonetsa kuti kuyerekezera ndi nthawi zomwe zimakonzedwa ndi njinga zamabampu zili ndi phindu lililonse.

Mbeu ya fulakesi ndi nthangala za zitsamba imatha kusintha zina mwazomwe zimachitika pakutha msinkhu, monga kuchuluka kwa estrogen, kunyezimira, komanso kuuma kwa nyini. Kufufuzanso kwina kuli kofunika. Palibe umboni womwe ukuwonetsa kuti kuyeza ndi nthawi zomwe zimalimbikitsidwa panjinga zamtundu zimapereka phindu.

Ubwino wina wa mbewu

Ngakhale umboni wotsimikizira zonena kuti njinga zamoto sukwanira, kuphatikiza fulakesi, dzungu, zitsamba, ndi mbewu za mpendadzuwa mu zakudya zanu ndi njira yabwino yolimbikitsira thanzi.

Mbeu zonse zinayi zimakhala ndi fiber, manganese, magnesium, mkuwa, thiamine, vitamini E, ndi mafuta athanzi. Zakudyazi ndizofunikira kuti mukhale ndi thanzi labwino, kuphatikiza uchembere (,,,).

Kuphatikiza apo, mbewu ya fulakesi, zitsamba, ndi mpendadzuwa zalumikizidwa ndikuwongolera pazomwe zimayambitsa matenda amtima, monga cholesterol komanso kuthamanga kwa magazi (,,,).

Kuphatikiza apo, nthamza, dzungu, ndi mbewu za mpendadzuwa zimatha kuteteza khansa ya m'mawere (,,,).

Kuphatikiza apo, nthanga za fulakesi zimalumikizidwanso ndi kuwongolera shuga m'magazi, pomwe mafuta a maungu amatha kuthandiza prostate ndi vuto la kukodza (,,).

Pomaliza, nthangala za zitsamba zimalumikizidwa ndikuchepetsa kutupa ndipo zitha kupititsa patsogolo masewera othamanga ndikuchita bwino (,,).

Ngakhale njinga zoyendetsa njinga sizingafanane ndi mahomoni, kuphatikiza mbewu zomwe mumadya zimakuthandizani kuti mukhale ndi mavitamini ndi michere yambiri ndipo mumakhala ndi chiopsezo chochepa cha khansa, komanso kuchepa kwa kutupa, cholesterol, ndi shuga m'magazi.

Mfundo yofunika

Mbeu zambiri ndizopatsa thanzi kwambiri ndipo zimapereka maubwino angapo azaumoyo.

Kuyendetsa njinga kumaphatikizapo kudya fulakesi, dzungu, zitsamba, ndi mbewu za mpendadzuwa munthawi zosiyanasiyana zakusamba kwanu. Chizoloŵezicho akuti chimachepetsa mahomoni ena, kumawonjezera chonde, ndikuchepetsa zizindikilo zakusamba, mwazabwino zina.

Komabe, umboni wotsimikizira izi sikusowa kapena ndiwofooka.

Mwachitsanzo, ma lignans omwe ali m'mimbayi amalumikizidwa ndi zovuta pamahomoni, komanso kuchepetsedwa pang'ono pazizindikiro zakutha kwa msambo komanso mwina chiopsezo chochepa cha khansa ya m'mawere.

Komabe, kudya mbewu ndi njira yabwino yosinthira zakudya zanu komanso thanzi lanu lonse.