Kodi Kuyendetsa Mbewu Ndi Chiyani ndipo Kungakuthandizeninso M'nyengo Yanu?

Zamkati

• Kodi njinga zamoto ndi chiyani?
• Kodi njinga yamoto imagwira ntchito bwanji?
• Kodi madokotala amati chiyani za kupalasa njinga?
• Kodi muyenera kuyesa njinga zamoto?
• Onaninso za

Lingaliro la kupalasa njinga (kapena kulunzanitsa mbewu) labweretsa phokoso lalikulu posachedwa, chifukwa likuyesedwa ngati njira yothetsera zizindikiritso za PMS ndikuwongolera mahomoni mwachilengedwe.

Ndi kukambirana pagulu kosangalatsa podziwa kuti, posachedwapa zaka zingapo zapitazo, kungonena kuti "nthawi" pagulu kunali kosavomerezeka, sungani zolemba m'magazini azimayi kapena ma concos muofesi yanu ya ob-gyn. Komabe nthawi zikusintha-aliyense amakonda kuyankhula za nthawi pakali pano.

Anthu ochulukirachulukira akuyamba kukambirana za msambo, ponena kuti angathandize amayi kukhala ndi msambo wokhazikika kapena wosamva kupweteka kwambiri. Chimodzi mwa izo ndi Food Period, kampani yomwe imayang'ana kwambiri kugwirizanitsa mahomoni mwachilengedwe-omwe amatsogolera nthawi yabwino (ie, zizindikiro zochepa za PMS zomwe zimadza chifukwa cha kuchuluka kwa mahomoni okwiya) -kupyolera mu kukwera njinga. Koma, kodi zimenezo zikutanthauza chiyani kwenikweni?

Kodi njinga zamoto ndi chiyani?

Kupalasa mbeu ndi chizolowezi chodya mbewu zina-flaxseed, dzungu, mpendadzuwa, ndi sesame-zambiri zenizeni pamagawo osiyanasiyana a msambo. Zimafunikira kukonzekera pang'ono, chifukwa muyenera kutsatira kayendedwe kanu kuti mukonzekere mbewu zoti mudye. (Kupera mbewu zaiwisi pogwiritsa ntchito chopukusira khofi kapena chopukusira mbewu zapadera kumatsimikizira kuti mupeza phindu lonse. Zakudya zake zili mkati mwa njere ndipo zimakhala zovuta kuyamwa popanda kutafuna bwino, monga tanenera kale.)

Mwachidziwitso, ndondomekoyi ndi yokhwima kwambiri. Kwa masabata awiri oyambilira anu, otchedwa follicular phase, mumadya supuni imodzi iliyonse yazitsamba zamatumba ndi nthanga za nthaka tsiku lililonse. Kwa milungu iwiri yachiwiri, kapena gawo luteal, mumasintha supuni imodzi ya mpendadzuwa ndi nthangala za sesame patsiku. (Yogwirizana: Mtedza Wabwino Kwambiri ndi Mbewu Kuphatikiza Pazakudya Zanu)

Ndibwino kuti muthe kugaya nyembazo musanadye, atero a Whitney Gingerich, RD.N., omwe ndi a Whitney Wellness LLC. Komabe, "makasitomala anga ambiri ndi amayi otanganidwa omwe alibe nthawi yopera mbewu za fulakesi nthawi iliyonse akakonzekera smoothie yawo," akutero, "choncho ndikupangira kugula zonse, kuzipera ndi kuzisunga. mu furiji."

Kuphatikiza pa ma smoothies, Gingerich amalimbikitsa kuwonjezera mbewu zapansi ku zinthu monga saladi kapena oatmeal, kapena kusakaniza ndi supuni ya peanut batala. Nthawi Yachakudya imapereka bokosi lolembetsa lomwe limabwera ndi zokhwasula-khwasula zatsiku ndi tsiku zotchedwa Moon Bites, zomwe ndi phukusi lokongola ngati zonunkhira monga chokoleti chipatso ndi ginger wa karoti zomwe zimakhala ndi mbewu zonse zomwe mumafunikira kuzungulira-kuthana ndi ntchito yokonzekera.

Kodi njinga yamoto imagwira ntchito bwanji?

Mbewu zimakhala ndi phytoestrogens, ma estrogens azakudya omwe amapezeka mwachilengedwe. Mu mbewu, ma phytoestrogens ndi ma polyphenols otchedwa lignans. Mukadya ma lignans a zomera, mabakiteriya a m'matumbo anu amawatembenuza kukhala ma enterolignans, enterodiol, ndi enterolactone, omwe ali ndi mphamvu yofooka ya estrogenic, akutero Melinda Ring, MD, mkulu wa Osher Center for Integrative Medicine ku Northwestern University ku Chicago. Izi zikutanthauza kuti mofanana ndi ma estrogens amthupi lanu, amatha kumangika kuma estrogen receptors m'ziwalo mthupi lanu lonse. Akamanga, komabe, amatha kukhala ndi mphamvu yofanana ndi estrogen kapena kutsekereza estrogen, akutero Dr. Ring. Komabe, akuti, aliyense amayankha payekhapayekha ku phytoestrogens, ndipo zotsatira zake zimadalira kwambiri zinthu monga matumbo anu a microbiome. Mwachidziwitso, njirayi imathandizira kuwongolera zizindikiro za PMS mwa kulinganiza estrogen ndikupewa kulamulira kwa estrogen (aka kuchuluka kwambiri kwa estrogen), zomwe zitha kukhala chinthu chofunikira kwambiri munthawi zosasangalatsa, zolemetsa, akuwonjezera. Komabe, kafukufuku samathandizirabe kukwera njinga-mwina, komabe.

Kodi madokotala amati chiyani za kupalasa njinga?

“Ngakhale kuti ndimakonda kwambiri mbewu, sindikuganiza kuti pali umboni wokwanira wosonyeza kuti tiyenera kumadya mbewu zosiyanasiyana m’nyengo zosiyanasiyana za moyo wathu,” akutero Dr.

Kafukufuku wambiri omwe adachitidwa pambewu adachitidwa pakudya nyama tsiku ndi tsiku, osati mozungulira, akutero. Maubwino a flaxseed-gwero lalikulu kwambiri lazakudya lignans-akhala ophunziridwa kwambiri mwa anthu (akuwonetsedwa kuti athandize kukulitsa gawo luteal ndipo mwina kusintha kusintha kwa mazira nthawi zonse). Koma kafukufuku wokhudzidwa ndi dzungu, mpendadzuwa ndi nthangala za zitsamba ndi ochepa.

Mbewu imathanso kukhudza azimayi osiyanasiyana munjira zosiyanasiyana, kotero ndizovuta kuneneratu zotsatira zake, akuwonjezera Dr. Ring. "Sindikuganiza kuti [kupalasa njinga] kudzakhala kovulaza, koma ndawona azimayi akutenga phytoestrogens ndipo m'malo mowongolera, [mayendedwe awo] adakhala osazolowereka." (Zogwirizana: Zifukwa 10 za Nthawi Zosasinthika)

Eden Fromberg, MD, ob-gyn ku Holistic Gynecology New York, ndiwotsimikiziridwa ndi board pamankhwala ophatikizira onse. Amagwiritsa ntchito mbewu ndi odwala ake-koma nthawi zonse molumikizana ndi njira zina, monga zitsamba, komanso kadyedwe komanso kusintha kwa moyo.

"Ndikuganiza kuti chiphunzitso chokwera njinga chimachulukitsa kusiyanasiyana ndi zovuta za mayendedwe achilengedwe, kusayanjana kwamayendedwe, komanso magawo azisamba ndi azimayi, ndipo zimawonjezera sayansi yoyenera mofananira," akutero Dr. Fromberg.

Izi sizikutanthauza kuti mbewu zilibe maubwino ena azaumoyo, ngakhale sayansi singagwirizane ndendende ndi njinga. Mwachitsanzo, Dr. Fromberg nthawi zambiri amalimbikitsa mbewu za fenugreek, zomwe amati aziyesa testosterone ndi shuga wamagazi kwinaku zikuchepetsa kusamba kwa msambo ndikuthandizira kugaya chakudya.

Kodi muyenera kuyesa njinga zamoto?

Ngati muli ndi nthawi ndipo mukufuna kuchita, akatswiri amavomereza kuti mwina sizingakupwetekeni. Anecdotally, Dr. Ring amamva azimayi akunena kuti akuganiza kuti kupalasa njinga kwapangitsa kuti zizindikiro zawo za PMS zisakhale zovuta. Ngati mukufuna kuyamba ndi njira yoyambira, akuwuzani kuti muzidya supuni imodzi ya nyemba patsiku kuti muthandizire thanzi lanu lonse la mahomoni. Ndipo muyenera kukhala oleza mtima; Zitha kutenga miyezi itatu musanawone kusintha kwa zizindikilo zanu, malinga ndi oyambitsa a Food Period a Britt Martin ndi Jenn Kim.

Pali njira zina zambiri zachilengedwe zochepetsera zizindikiro za PMS, monga kumwa vitex agnus-castus (chasteberry), calcium, kapena B6 supplements; ndikuyesera kutema mphini, reflexology, kapena yoga poses, atero Dr. Ring. Kudya zakudya zochokera ku mbewu - zomwe mwachibadwa zimatha kukhala ndi mbewu zopatsa thanzi-kumathandizanso kuchepetsa PMS, akuwonjezera.

"Ndikukhulupirira kuti padzakhala kafukufuku wina pankhaniyi mtsogolo," akutero a Gingerich, omwe akuti anthu ambiri amufunsa za izi. "Ndimamva ngati anthu akudziwa bwino tsopano za zotsatira zomwe chakudya chawo ndi zinthu zowazungulira zili nazo pa [matupi awo], ndipo akufunafuna njira zochitira zinthu mwachibadwa."

Chinthu china choyenera kukumbukira ngati mutayambitsa njira yolemera mbewu: Muyenera kumwa madzi ochulukirapo kuposa masiku onse kuti mulipire zowonjezera zowonjezera, atero a Gingerich, kapena kupirira zotsatira zake (kudzimbidwa kowawa).

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