Kudzivirira kwenguva dzinorwadza (dysmenorrhea)

Kudzivirira kwenguva dzinorwadza (dysmenorrhea)

Basic matanho ekudzivirira

Mazano ezvekudya kune zvese kudzivirira uye kubvisa marwadzo ekuenda kumwedzi4, 27

  • Deredza mashandisiro aunoita Sukari refined. Ishuga inokonzera kuwedzera kwe insulini uye kuwandisa kwe insulini kunokonzera kugadzirwa kwepro-inflammatory prostaglandins;
  • Shandisa zvimwe hove ine mafuta (mackerel, salmon, herring, sardines), linseed mafuta nembeu, pamwe nemafuta ehemp nembeu, izvo zvinokosha zve omega-3s. Zvinoenderana nediki diki epidemiological ongororo, yakaitwa muDenmark pakati pevakadzi ve181 vane makore makumi maviri kusvika makumi mana nemashanu, vakadzi vakatambura zvishoma kubva kudysmenorrhea vaive avo vakadya yakanyanya omega-20 fatty acids yemugungwa.5;
  • Idya zvishoma margarine nemafuta emiriwo, izvo zvinobva uswa trans pamavambo epro-inflammatory prostaglandins;
  • Bvisa tsvuku tsvuku, iyo ine yakakwirira ye arachidonic acid (a fatty acid iyo inokonzera pro-inflammatory prostaglandins). Ongororo yakaitwa muna 2000 yevakadzi makumi matatu nevatatu inoratidza kuti kudya kwemuriwo kwakaderera kunoshanda mukuderedza kusimba uye nguva yedysmenorrhea.6.
  • Tarisa nerubatsiro rweanovaka muviri nezvekuvapo kwe kukwana muvhitamini C, vhitamini B6 kana mu magnesium. Aya ma micronutrients angave akakosha kune metabolism ye prostaglandin uye kushomeka kwavo kwaizokonzera kuzvimba.
  • Dzivisa kunwa kofi kana kurwadziwa kuripo. Panzvimbo yekubvisa kuneta uye kushushikana, kofi inozowedzera marwadzo sezvo mhedzisiro yayo pamuviri yakafanana neyekushushikana.

Onawo mazano enyanzvi yezvokudya Hélène Baribeau: Kudya kwakakosha: Premenstrual syndrome. Zvimwe zvine chokuita nokuzorodzwa kwokurwadziwa kwokuenda kumwedzi.

Kushungurudzika mupfungwa

Le kusingaperi kunetseka zvingava zvinokuvadza muviri sezvokudya zvisina mwero. Izvi zvinodaro nekuti mahormone ekushushikana (adrenaline uye cortisol) anokonzera kugadzirwa kwepro-inflammatory prostaglandins. Mayo Clinic inokurudzira kuti vakadzi vanosangana pamwedzi nguva dzinorwadza batanidza maitiro akadai semassage, yoga kana kufungisisa mumararamiro avo7. Iwe unofanirwawo kunzwisisa kunobva kushushikana uye kutsvaga nzira dzekuzvibata zvirinani. Onawo faira redu Kushushikana uye Kushushikana.

 

PasseportSanté.net podcast inopa kufungisisa, kuzorora, kuzorora uye inotungamirwa maonesheni aunogona kudhawunirodha mahara nekudzvanya paFungisisa uye zvimwe zvakawanda.

Omega-3, prostaglandins uye marwadzo ekubvisa maitiro

Dzimwe nyanzvi, kusanganisira Dre Christiane Northrup (munyori webhuku Uchenjeri hwekuenda kumwedzi)27, vanoti kudya kwakapfuma mu omega-3 fatty acids kunobatsira kuderedza kurwadziwa kwekuenda kumwedzi nekuda kweiyo anti-inflammatory effect4, 27. Kunyanya, iyo inorwisa-kuzvimba mhedzisiro inobva kune zvinhu zvinogadzirwa nematishu kubva kumeted omega-3s, semuenzaniso zvimwe. prostaglandins (ona dhayagiramu inotsanangura panotangira bepa reOmega-3 neOmega-6). Rudzi urwu rwekudya rwaizoderedzawo kudzvanywa kwechibereko uye nekudaro kurwadziwa kwavanogona kukonzera.34-36 .

Prostaglandin ine zvakasiyana-siyana zvemasimba masimba. Kune marudzi angangoita makumi maviri. Vamwe, somuenzaniso, vanonyandura kugwinya kwechibereko (ona bhokisi riri pamusoro unoti “Kurwadza kwokuenda kumwedzi kunotsanangurwa sei?”). Avo vane anti-inflammatory activity vanonyanya kuwanikwa kubva omega-3 (mafuta ehove, linseed uye linseed mafuta, nzungu, nezvimwewo). Prostaglandins, iyo yakawandisa inogona kuva nepro-inflammatory effect, inotorwa kubva omega-6 ari mumafuta emhuka.

Izvi zvinonyatsoenderana nechikumbiro chedzimwe nyanzvi dzekudzokera kune a chikafu kupa chiyero chakakwana che omega-6 kune omega-3 kuderedza kuwanda kwezvirwere zvinoputika uye kuvandudza hutano hwemoyo.1-3 . Muchokwadi, zvinofungidzirwa kuti iyo omega-6 / omega-3 chiyero mukudya kwekuMadokero kuri pakati pe10 ne30 kusvika ku1, nepo inofanirwa kunge iri pakati pe1 ne4 kusvika ku1.

 

Kudzivirira nguva dzinorwadza (dysmenorrhea): nzwisisa zvose mu 2 min

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