Kodi Muyenera Kudya Kutengera Msambo Wanu?

Zamkati

• Chifukwa Chomwe Akazi Ambiri Akugwirizana Zakudya Zawo komanso Kuthamanga Kwawo
• Momwe Imagwirira Ntchito
• Masiku 1 mpaka 5: Msambo
• Masiku 6 mpaka 14: Gawo Lotsatira
• Masiku 15 mpaka 17: Gawo la Ovulatory
• Masiku 18 mpaka 28: Luteal Phase
• Malingaliro Ena Omaliza
• Onaninso za

Kwazaka zingapo zapitazi, anthu akuchulukirachulukira m'njira zosagwirizana ndi mavuto azaumoyo. Anthu ambiri akutembenukira ku mphini wa ululu wammbuyo, ndipo zikuwonjezekanso kutchuka kwamankhwala othandiza. Mchitidwe wina womwe umakopeka kwambiri? Biohacking-kugwiritsa ntchito zakudya kuti azilamulira biology yaumunthu. (Ingoyang'anirani #biohacking hashtag pa Instagram.)

Izi zikuphatikiza lingaliro lakusintha zakudya zanu kutengera msambo. Inde-kwenikweni. Othandizira za kadyedwe kameneka amati sikuti zimathandiza amayi omwe ali ndi msambo wanthawi zonse kumva pamwamba pamasewera awo panthawi yonseyi, komanso zimathandizira kuchepetsa zovuta za mahomoni monga polycystic ovarian syndrome (PCOS), PMS, ndi endometriosis. . Nazi zomwe muyenera kudziwa musanayese.

Chifukwa Chomwe Akazi Ambiri Akugwirizana Zakudya Zawo komanso Kuthamanga Kwawo

"Ndi mavuto azaumoyo akusamba akuchulukirachulukira, mayankho achizolowezi amalephera azimayi, komanso kukhala ndi thanzi labwino, azimayi ambiri akufuna mayankho olingana ndi biology yawo yapaderadera komanso mogwirizana ndi mfundo zawo," akutero Alisa Vitti, mahomoni azimayi komanso katswiri wazakudya, wolemba wa WomanCode, woyambitsa FLO Living Hormone Center ndi MyFLO nthawi app. Kuphatikiza apo, pakazindikira za kuchuluka kwa mahomoni komanso kusabereka, azimayi akudziwitsidwa zambiri pazomwe angasankhe ndipo atha kuyesayesa zatsopano kuti athe kuwongolera kubereka kwawo komanso thanzi lawo lakumasamba.

Vitti akuti kudya molingana ndi magawo omwe akuzungulira kungathandize kukulitsa mphamvu, malingaliro, ndi khungu, ndipo kumatha kuthetsa zizindikiro za PMS. Ananenanso kuti zitha kuthandiza pamavuto monga PCOS, endometriosis, komanso kusabereka - koma kuthandizira izi sikungathandizire sayansi. Pali umboni wosonyeza kuti zakudya zimasintha chitani zimakhudza chiopsezo cha kusabereka chifukwa cha zovuta zam'mimba, monga PCOS, ngakhale kafukufukuyu sakuyang'ana pakudya malinga ndi kuzungulira kwanu; ndi zambiri za kuwongolera zakudya zonse, kupanga kusintha kwa moyo wathanzi, ndipo nthawi zambiri, kuonda.

Komabe, akatswiri azaumoyo satsutsana ndi lingaliroli mwanjira iliyonse. "Powerenga zolemba zamankhwala, palibe umboni wambiri wosonyeza kuti njirayi ingakuthandizeni kuti muzimva bwino mukamazungulira," atero a Christine Greves, MD, ob-gyn ku Orlando Health. "Komabe, chifukwa zakudya ndi ntchito zomwe akuti 'kusinthasintha kwa kayendedwe kake' ndizabwino kwambiri, sindikuwona vuto ngati ndingayese ngati wina akuvutika ndi vuto lawo. Nthawi zonse kumakhala bwino kukhala ndi chiyembekezo, komanso ngati mukusintha zakudya zimathandiza ndi izi, bola ngati sizikuvulaza, ndiye zabwino!" Ndikofunika kuzindikira, komabe, kuti amalimbikitsa kuti mupite kukaonana ndi dokotala poyamba ngati mukuganiza zogwiritsa ntchito njirayi kuti muthane ndi vuto lalikulu (monga PCOS kapena endometriosis). "Ndikofunikira kuti dokotala wanu ayambe kutenga nawo mbali ndikusiya zifukwa zina zomwe zingayambitse mavuto a msambo," akutero. (Zogwirizana: Kodi Premenstrual Dysphoric Disorder Ndi Chiyani?)

Momwe Imagwirira Ntchito

Ganizirani kudya molingana ndi kuzungulira kwanu ndichinthu chomwe mungafune kuyesa? Mitu ingokweza mmwamba: Njira iyi siyigwirizana ndi kugwiritsa ntchito njira zina zakulera kwa mahomoni zomwe zimaletsa kutulutsa mazira, monga Piritsi ndi mphete yobisa mahomoni. "Mankhwalawa amapondereza kukambirana kwamahomoni m'mimba mwaubongo kotero kuti mulibe nthawi yozungulira," akufotokoza Vitti. Izi zikutanthauza kuti thupi lanu silidutsa magawo osiyanasiyana omwe atchulidwa pansipa, ndiye kuti ngakhale zakudya zomwe zatchulidwazi zilibebe * zabwino kwa inu, sizingakuthandizeni kuwongolera mahomoni anu chifukwa BC yanu ili nayo kale. Azimayi omwe ali ndi ma IUD a mahomoni mwina athe kupeza zabwino ngati akadali ndi nthawi, Vitti akuti, popeza IUD sikuti imalepheretsa kutulutsa mazira. Ngati simukuletsa zakulera, ndibwino kuti muzitsatira kayendedwe kanu pogwiritsa ntchito pulogalamu kapena zolemba za miyezi ingapo yoyambirira. (Zokhudzana: Magawo Anu a Msambo-Afotokozedwa)

Kumbukirani, pamene amayi ena amanena kuti apindula ndi njira iyi yofanana ndi nkhani ya Lee Tilghman ya momwe njira ya Vitti yathandizira kuthana ndi PCOS-akatswiri amachenjeza kuti sichiri chozizwitsa pazochitika zonse za msambo ndi kubereka. Komabe, malangizo odyera athanzi awa akhoza kuthandizira kukulitsa malingaliro anu ndikuwonjezera mphamvu mwezi wonse.

Masiku 1 mpaka 5: Msambo

Tsiku loyamba la kuzungulira kwanu ndi tsiku lomwe nthawi yanu imayamba. "Apa ndipamene estrogen ndi progesterone zimakhala zochepa," akutero Lauren Manganiello, katswiri wodziwa zakudya, mphunzitsi, komanso mwini wa Lauren Manganiello Nutrition & Fitness ku NYC. Mwinanso mukudziwa kale za zomwe zikuchitika mgawoli: "Kulumikizana kwa chiberekero kukutaya ndikutuluka magazi."

Rachel Swanson, katswiri wodziwika bwino wazakudya wa Lifespan Medicine, akuti kuphatikiza zitsamba ndi zonunkhira mu zakudya zanu zitha kuthandizira zizindikilo zomwe mungakhale nazo pakusamba. "Sinamoni wasonyezedwanso kuti akuwonetsa zotsatira zazikulu za zizindikiro za dysmenorrhea (nthawi zowawa) mwa atsikana opanda zotsatirapo, ndipo safironi ya spice imatha kusintha zizindikiro za maganizo ndi thupi za PMS."

Kusamalira thanzi lanu ndikofunikira panthawiyi. "Kwa ambiri a ife, alendo omwe amabwera mwezi uliwonse amatipangitsa kumva kuti ndife osasangalala ndipo pamene sitikumva bwino, nthawi zambiri timapita kukatonthoza chakudya," akutero a Whitney English, katswiri wazachipatala komanso mphunzitsi. Chifukwa cha ichi, Chingerezi chalimbikitsanso kuyang'anira chidwi chofuna kudya mwamalingaliro sabata ino yoyambirira. “M’malo mongopeza zokhwasula-khwasula ndi zokhwasula-khwasula kwambiri za shuga, yesani kupeza zakudya zonse zimene zingathetse zilakolako zimenezo,” akutero. "Kudya zipatso zozizira ndi chokoleti pang'ono ndi njira yabwino yothetsera dzino lanu lokoma. Chakudya china chopatsa thanzi komanso chotonthoza ndi ma popcorn. Limbikitsani potulutsa thumba la maso osavuta ndikuwonjezera zokometsera zanu ngati mafuta a azitona owonjezera, mchere wamchere, ndi yisiti yopatsa thanzi. "

Pomaliza, mungafune kuwonjezera kudya kwanu zakudya zopangira chitsulo munthawi yanu. "Chitsulo chimatayika m'magazi athu ndipo m'malo mwake chitha kuthandizira kupewa zizindikiro zokhudzana ndi kuchepa kwachitsulo monga kutopa," akutero Chingerezi. "Magwero abwino a chitsulo ndi mphodza, quinoa, masamba obiriwira, ndi njere za dzungu. Idyani zakudya zochokera ku zomera izi ndi zakudya zokhala ndi vitamini C monga tsabola, citrus, kapena sitiroberi kuti muthandize kuonjezera bioavailability wa iron." Popeza amayi omwe ali ndi njira zolerera m'thupi amatha kutaya magazi omwe ali ofanana ndi nthawi yomwe ali ndi nthawi, iyi ndi gawo limodzi la zakudya zomwe zimagwira ntchito pa nthawi yanu ya msambo, koma makamaka ngati mukumva kutuluka kwambiri.

Masiku 6 mpaka 14: Gawo Lotsatira

Nthawi yanu ikatha, ma follicles m'mimba ovuta okhwima ndi estrogen amayamba kukwera pang'ono, atero Vitti. Ino ndi nthawi yanu kuti muziyang'ana pazakudya zokometsera m'matumbo. Popeza njira imodzi yomwe thupi limawonongera estrogen ili m'matumbo, kuwonjezera zakudya zofufumitsa, mbewu zophuka, mapuloteni opepuka, ndi ndiwo zamasamba zowotcha zonse zimathandizira kuthandizira microbiome, akufotokoza. (BTW, nachi chifukwa chake muyenera kuwonjezera zakudya zofufumitsa pazakudya zanu ngakhale mutadya bwanji.)

"Pa nthawi ya follicular, mudzafuna kuonetsetsa kuti mukudya mavitamini ambiri a B, omwe ndi ofunika kwambiri pakupanga mphamvu," akuwonjezera English. "Pezani zakudya monga mtedza, nyemba, masamba ndi masamba. B12 ndi yofunika kwambiri pakupanga maselo ofiira a magazi ndipo imapezeka muzakudya za nyama zokha, choncho odya nyama kapena omwe amadya zakudya zambiri za zomera ayenera kuonetsetsa kuti akulandira kuchokera ku zakudya zowonjezera. zakudya monga mkaka wa mtedza ndi yisiti yopatsa thanzi kapena kuchokera ku zowonjezera."

Masiku 15 mpaka 17: Gawo la Ovulatory

Ili ndiye gawo lalifupi kwambiri, ovulation. “Apa ndipamene mlingo wa estrogen umakwera kwambiri ndipo ma testosterone ndi progesterone akuchulukirachulukira,” akutero Manganiello. Ndipo FYI, ino ndi nthawi yabwino kuchita masewera olimbitsa thupi kwambiri. Ngati mutero, mudzafuna kuwonjezera izi ndi mafuta apamwamba kwambiri. "Panthawi ya ovulatory, mphamvu zanu zimakhala zokwera kwambiri," English imatero. "Onetsetsani kuti mumathanso kuthira mafuta mukamaliza kulimbitsa thupi ndi chakudya chamagulu ndi zomanga thupi kuti muthandize kukula kwa minofu ndikumachira." Zosankha zake? "Oatmeal yokhala ndi mapuloteni ambiri a chia, fulakesi, ndi mbewu za hemp ndi njira yabwino kwambiri ya kadzutsa pambuyo polimbitsa thupi, kapena kusankha mbale ya Buddha yamtima yodzaza ndi quinoa, nyemba, ndi masamba okongola kuti mudye chakudya chamadzulo."

Masiku 18 mpaka 28: Luteal Phase

Gawo luteal limayamba pambuyo pazenera lanu lachonde litatha. “Panthawi imeneyi, progesterone imayamba kukwera, zomwe zingayambitse kutopa kuyambiranso komanso kubweretsa kudzimbidwa ndi kutupa,” akutero English. "Chakumapeto kwa gawoli, dzira silikumana ndi umuna, thupi lako limalandira chisonyezo choyambitsanso ntchitoyi. Mlingo wa mahomoni umatsika ndipo nawo, malingaliro anu; uku ndikokuwopsa kwa PMS."

Adaptogens monga ashwagandha atha kukhala othandiza kuthana ndi kupsinjika, zolemba za Vitti. (Ngati mukufuna kudziwa za iwo, ichi ndi chifukwa chake ma adaptogens ali oyenerera thanzi labwino.) Tumeric ingathandizenso panthawiyi, malinga ndi Swanson. "Curcumin yasonyezedwa kuti imathandiza kuthetsa kuopsa kwa zizindikiro za PMS," akutero, "Izi zinasonyezedwa mu mayesero oyendetsedwa ndi placebo, osawona, ndipo mwina chifukwa cha mphamvu ya curcumin yochepetsera kutupa ndi kukhudza ma neurotransmitters."

English imalimbikitsanso kumwa madzi ambiri komanso kudya zakudya zomwe zimathandizira kuti m'mimba muzitha kuthana ndi kutupa komanso kudzimbidwa komwe kumachitika kumapeto kwa gawoli. "Zakudya zokhala ndi fiber monga mbewu zonse, zipatso, ndi ndiwo zamasamba zithandizira kusuntha zinthu," akutero. "Malingana ndi momwe m'mimba mwako imavutikira, mungafune kupewa kwakanthawi zakudya zathanzi zomwe zingapangitse kutupa ndi mpweya monga broccoli, kolifulawa, nyemba, anyezi, ndi adyo." Ndipo ngakhale amalangiza anthu kuti azikhala kutali ndi zotsekemera zopangira zambiri, amalimbikitsa makamaka kuzilumpha panthawiyi, chifukwa zimatha kukulitsa zovuta m'mimba.

Malingaliro Ena Omaliza

"Ndikuchenjeza azimayi kuti asayembekezere zotsatira zopitilira muyeso potengera malangizowa kapena kutengera malingaliro oyipa," akutero Chingerezi. "Kudya chakudya chamagulu tsiku lililonse ndi mitundu yosiyanasiyana yazomera, zakudya zonse ndizofunikira kwambiri kuposa momwe mungapangire zakudya zanu kuti ziziyenda bwino."

M'malo mwake, kukhala okhwima kwambiri pakudya kwanu kumakhala ngati kugonjetsa cholinga cha kudya, komwe kumamvera thupi lanu ndikudya moyenera. "Azimayi akuyesera kuti agwirizane kwambiri ndi matupi awo, zomwe ndi zabwino," akuwonjezera Manganiello. "Koma chinthu chomaliza chomwe mukufuna kuchita ndikudzidetsa nkhawa potsatira malangizo apadera."

Onaninso za