Mukati
Kurasika kuenda kumwedzi nekuda kwekuonda - dambudziko iri rinowanzotarisana nevasikana vanoomerera pakudya kwakasimba uye / kana kuderera zvakanyanya uremu munguva pfupi.
Sei kuenda kumwedzi kuchinyangarika kana kurasika uremu?
Icho chokwadi ndechekuti semhedzisiro yezvikafu, nzara, kurambidzwa kwakapinza kweiyo caloriki yezvikafu kana kusiiwa kwemamwe marudzi echikafu, kushomeka kwevhithamini uye / kana kutsvaga zvinhu zvisingaite.
Nokudaro, mavhitaminzi eB ane simba guru pahutano hwehomoni. Mavhitamini B2 neB6 akakosha pakugadzirwa kwehomoni dzepabonde[1], ukuwo B9 (folic acid) inodzora kureba kwekuenda kumwedzi[2]. Nenzira, mavhitaminzi B anoita synergistically, ndiko kuti, anoshanda pamwe chete.
Vitamin E inovimbisa kushanda kwakajairika kwechikadzi kubereka system, pamwe nekunonoka kuchembera, kunowedzera elasticity yeganda, inosimbisa bvudzi uye misumari. Naizvozvo, inonziwo runako vhitamini. Mune gynecology, vhitamini E inoshandiswa zvakanyanya kugadzirisa kutenderera kwekuenda kumwedzi uye kurapa kushaya mbereko kubva kumashure kwehomoni kusagadzikana. Ivhitamini inonyungudika nemafuta inowanikwa zvakasikwa, kunyanya mumafuta emiriwo. Kuderera kwakanyanya kwehuwandu hwemafuta mukudya kunotungamira mukushaikwa kwevhitamini E.
Magnesium inobatsira kuchengetedza yakakwana mazinga eprogesterone uye estrogen, inorerutsa zviratidzo zvepremenstrual syndrome (PMS), uye inoderedza kuzvimba pamberi uye panguva yekuenda kumwedzi[3]. Chiyero che magnesium chinodzikira panguva yekushushikana, uye kudya uye nekukurumidza kurasikirwa uremu-kushushikana kwakakwana kwemuviri.
Uyewo, chiyero chehomoni dzechikadzi chinokonzerwa nevhitamini C. Chigumisiro chekushayikwa kwayo ndiko kunonoka kwekuenda kumwedzi.
Pamusoro pezvo, nekuonda kwakasimba, panogona kunge paine kushaikwa kwezingi uye selenium mumuviri, izvo zvinoratidzwa nekushanduka kwemaitiro, kuora mwoyo, kurwadziwa kwekuenda kumwedzi[4]. Kuiswa kwemamwe madosi e zinc uye selenium mukudya kunobatsira kuvandudza manzwiro, kunoderedza kudikitira uye premenstrual kuzvimba mapundu paganda.
Unogona kuwana izvi micronutrients kubva kune dzakasiyana siyana zvekudya, zvisinei, kana iwe ukatevera kudya, nzira yakanakisa yekuwana izvo zvausingawani kutora vitamini uye mamineral complexes, senge chinodhaka Pregnoton.
Pregnoton ine magnesium, zinc, selenium, mavitamini C uye E, B mavitamini, pamwe neamino acid L-arginine uye chirimwa chinoburitswa cheVitex sacra, iyo inovandudza mashandiro ehunhu hwekubereka hwevakadzi uye kugadzirisa kutenderera. Unogona kutanga kutora Pregnotone pane chero zuva reiyo kutenderera, iri nyore kwazvo.
Subcutaneous fat, kuonda uye kuenda kumwedzi: ndeipi njodzi yekushayikwa kwemafuta mune chikafu?
Subcutaneous mafuta inoita basa rakakosha mukuchengetedza yakajairika hormonal balance mumuviri. Nekushanduka kwakapinza kwehuwandu hwemafuta e-subcutaneous muvakadzi, huwandu hwehomoni dzepabonde estrogen uye progesterone hunoderera, semugumisiro, kukura kwemazai kunovhiringidzika, kuenda kumwedzi kunova kusingawanzoitiki kusvikira vasipo zvachose kwenguva refu.
Iyo yakajairwa muzana yemadipose tishu mumuviri wemukadzi ingangoita 17-20%. Kuti machubhu aoneke pamushini, unofanirwa kuadzikisa kusvika pa10 kusvika muzana. Just neichi chiyero chemadipose tishu, matambudziko nehutano hwekubereka anotanga. Mune vakadzi mushure memakore makumi mana nemashanu, izvi zvinogona kutungamira mukumira kwenguva isati yakwana. Saka zviri kwauri kuti usarudze: dice kana hutano.
Matambudziko ekutenderera anogonawo kucherechedzwa nekudzivirirwa kwenguva refu kwemafuta muchikafu. Kana wakarasikirwa nenguva yako mushure mekudya, dzokorora kudya kwako. Nekuita kwakajairika kwehurongwa hwekubereka, kudya kwako kwezuva nezuva kunofanirwa kunge kuri kwe40% mafuta. Kuti uchengetedze hutano hwehomoni, pinda muzvokudya zvakapfuma mumafuta ane utano mumenyu: nzungu nemhodzi, avocado, mafuta emiriwo, hove dzine mafuta (salmon, mackerel). Zvikafu izvi zvine omega-3 polyunsaturated fatty acids, inovandudza hutano hwako hwekubereka uye kugadzirisa kutenderera kwako.
Zvekureva: zvakawanikwa kuti vasikana vane kudya kunoratidzirwa nekushaikwa kwe omega-3 polyunsaturated fatty acids vanowanzo tenderera mukuchinja kwemoyo uye kushushikana.
Panogona kuve nekunonoka kuenda kumwedzi nekuda kwemitambo here?
Kazhinji kazhinji, mubvunzo: "panogona kuve nekunonoka kuenda kumwedzi nekuda kwemitambo" inobvunzwa nevasikana vari kungotanga kudzidzira mune yekurovedza muviri. Nekudaro, mukuita, kutadza kutenderera kunowanzo kukonzerwa kwete neyechete-nguva yekurovedza muviri, asi nehurefu hwakareba hwekuremerwa kwakajairika kurovedza. Naizvozvo, vatambi vane hunyanzvi vanowanzo sangana nekukanganisa kwekuenda kumwedzi.
Icho chokwadi ndechekuti nekuwedzera kwemhasuru kukura uye kuderera panguva imwe chete muzana yezana subcutaneous mafuta, shanduko muhuremu hwehomoni inogona kuitika, iyo inozotungamira mukundikana kwekuenda kumwedzi.
Uye zvakare, chikonzero chekunonoka chinogona kunge chiri kushushikana kunoitika nemuviri nekuda kwemitoro mizhinji, kunyanya kana kudzidziswa kwakasimba kuchisanganiswa nekurara kwakaringana uye kurambidzwa mukudya kunovaka mhedzisiro.
Nekuda kwekushushikana, pane kuwedzera kwehuwandu hweanonetsa mahormone-cortisol uye prolactin. Izvo zvine chiito chekupedzisira uko kunetseka kwekuenda kumwedzi uye kunonoka kuenda kumwedzi kunogona kusangana.
Kazhinji, chiyero cheprolactin muropa chinowedzera panguva yekuzvitakura uye panguva yekuyamwisa - iyi hormone inokosha pakugadzirwa kwemukaka wechipfuva. Panguva imwecheteyo, prolactin inodzvinyirira ovulation, ichidzivirira mazai kubva pakukura mumavari.
Kuwedzera kwemazinga eprolactin mune vakadzi vasina nhumbu kana kuyamwisa kunogona kutungamira kumatambudziko ehurongwa kana kukonzera kusavapo kwakakwana kwekuenda kumwedzi kwenguva yakareba.
Ndokumbira utarise: prolactin inobatawo adipose tishu uye metabolic rate. Zvidzidzo zvakaratidza kuti inoderedza mafuta metabolism, saka zvinonetsa kuvasikana vane hyperprolactinemia (yakawedzera prolactin mazinga) kudzikira.
Kugadzirisa padanho reprolactin, isiri-mahormone zvinodhaka, senge chinodhaka Pregnoton, inogona kushanda.
Zvidzidzo zvakaratidza kuti kutora Pregnotone kunobatsira kudzikisa huwandu hweprolactin, kugadzirisa kutenderera, uye kubvisa zviratidzo zvePMS. Zvinoenderana nemhedzisiro yeimwe yeongororo yakaitwa pakati pevakadzi vane huwandu hwakakwira hweprolactin uye kusagadzikana kwekutenderera, mushure mekutora Pregnotone kwemwedzi mitatu muna 3% yevarwere, shanduko huru yakaonekwa mu85.2% yevarwere, uye kudzoreredzwa kwemwedzi - muna 85.2%.
Maitiro ekudzoreredza yako yemwedzi mwedzi mushure mekudzora huremu: yekutarisa
Kana iwe warasikirwa nenguva yako mushure mekudzikira uremu, iwe unofanirwa kudzoreredza iyo hormonal balance kuti igadzirise iyo kutenderera. Ehe, kutanga pane zvese, iwe unofanirwa kuenda kuna gynecologist uye unoteedzerwa bvunzo kuti ubvise zvakakomba matambudziko ehutano. Isu tinokurudzirawo kuti iwe uteedzere iyi mitemo:
- Ita shuwa kuti kudya kwako kwemazuva ese kune 40% mafuta. Pakati pese, kuchengetedza chimiro chakanaka, chakaringana macronutrients ndeye 30% protein, 30% mafuta, 40% makabhohaidhiretsi.
- Wedzera zvekudya zvakapfuma mu omega-3 polyunsaturated fatty acids kune chako chikafu.
- Tora mavitamini uye mamineral macomputer kuti ugadzire kushomeka kwemicronutrient kwakamuka nekuda kwekudya.
- Namatira kune hutano hwakasimba hutongi - tora angangoita 7-8 maawa ekurara, uye nguva yekurara haifanire kunge isingapfuure 22: 00-23: 00.
- Usazonyanya kushanda iwe mukudzidzira uye kudzora kushushikana kwako.
[1] Kennedy, DO (2016). B Mavhithamini neBongo: Maitiro, Dosi uye Kubudirira - Ongororo. Nutrients. 8 (2), 68.
[2] Cueto HT, Riis AH, Hatch EE, et al. Folic acid yekuwedzera mashandisiro uye kuenda kumwedzi maitiro ekutenderera: chikamu chemuchinjikwa-chikamu chevaDanish nhumbu yekuronga. Ann Epidemiol. 2015; 25 (10): 723-9.e1. doi: 10.1016 / j.annepidem.2015.05.008
[3] Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. Magnesium yekuwedzera inodzora premenstrual zviratidzo zvekuchengetedza kwemvura. J Womens Hutano. 1998 Mbudzi; 7 (9): 1157-65. doi: 10.1089 / jwh.1998.7.1157. PMID: 9861593.
[4] Siahbazi S, Behboudi-Gandevani S, Moghaddam-Banaem L, Montazeri A. Mhedzisiro ye zinc sulphate yekuwedzera pane premenstrual syndrome uye nehutano hwakanangana nehutano hwekiriniki. J Obstet Gynaecol Res. 2017 Chivabvu; 43 (5): 887-894. doi: 10.1111 / jog.13299. Epub 2017 Feb 11. PMID: 28188965.