Ukulunywa Amabhithi Wakho: Ukudla Okuthandayo Kwabesifazane

-Delile

• 1. Ama-Cranberries asiza ukubhekana nama-UTIs
• Ama-Cranberries ngempilo yesitho sangasese sowesifazane
  
• 2. Yidla ubhatata omningi ngenzalo
• Ubhatata wezempilo yesitho sangasese sowesifazane
  
• 3. Ama-Probiotic angenisa amabhaktheriya amahle ezansi lapho, futhi
• Ama-Probiotic ezempilo yesitho sangasese sowesifazane
  
• 4. Tshala amafutha okuzungeza kangcono ne-sex drive
• Tshala amafutha acid ngempilo yesitho sangasese sowesifazane
  
• 6. I-apula lama-orgasms
• Ama-aphula ezempilo yangasese
  
• 6. Soy ukusiza ukunciphisa amazinga e-estrogen
• Soy ngempilo yesitho sangasese sowesifazane
  
• 7. Ukotapeya wezindonga zakho zesifazane
• Ukotapeya wezempilo yesitho sangasese sowesifazane
  
• 8. Imifino enamaqabunga isiza ukunciphisa ukoma kwesitho sangasese sowesifazane
• Imifino enamaqabunga ngempilo yesitho sangasese
  
• Ngaphambi kocansi, hlala kude nokudla okwenza ipee yakho iphunga

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukulinganisela impilo ngaphansi kwebhande

I-pH engalingani. Kuzwakala njengesigaba se-chemistry, akunjalo? Faka igama lesitho sangasese sowesifazane, bese-ke sekwanele ukusenza sigudluke. Ngokwezwi nezwi - ngoba uma uzizwa wehlukile ezansi lapho, njengokuphunga okusha noma ukukhishwa okungaphezu kokujwayelekile, kungaba uphawu lokuthi i-pH yakho yesitho sangasese sowesifazane icishiwe.

I-pH yesitho sangasese esilinganiselayo idinga ukuhlala ebangeni lika-3.8 kuye ku-4.5. Okwamanje lapho iphuma ebhalansi isikhathi eside kakhulu, amabhaktheriya anethuba lokuchuma futhi abangele ukungaphatheki kahle - noma ama-UTIs. Lokhu akusho ukuthi wonke umuntu kufanele aqale ukuhlola i-pH yakhe ekhaya nsuku zonke. (Kepha uma unezimpawu zokuthi kungenzeka i-bacterial vaginosis, ukuhlolwa kwasekhaya kungakusiza ukuthi uthole ukuthi uphethwe yini futhi welashwa ngokushesha okukhulu.)

Kodwa ningakhathazeki, besifazane. Isitho sakho sangasese sihle ekuzivikeleni nasekuzihlanzeni. Ukunakekelwa kahle kwesitho sangasese sowesifazane, njengokuhlanzeka okuhle, ukuya ocansini okuphephile, kanye nokuvakashelwa njalo kwabesifazane, konke kudlala indima ekugcineni i-pH yakho ihlolile.

Kepha izindlela ezilula zokuthuthukisa ezempilo ngaphansi kwebhande? Ukudla. Nakhu ukudla okuyisishiyagalombili okusebenza ngokuthanda isitho sakho sangasese, izindonga nakho konke.

1. Ama-Cranberries asiza ukubhekana nama-UTIs

Sonke sizwile noma silalele izeluleko ezithandwayo: Phuza ijusi le-cranberry ukwelapha ama-UTIs. Kepha bukhona yini ubufakazi balokho?

Ama-cranberries amasha noma amaphesenti ayi-100 ejusi le-cranberry (hhayi izinto ezinoshukela) agcwele ama-antioxidants kanye nama-acidic compounds, okuyizinto ezingasiza amabhaktheriya ukuthi anamathele odongeni lwesinye. ukuthi ama-cranberries angasiza kakhulu ekuvimbeleni ama-UTIs kwabesifazane abanezinkinga eziphindaphindayo noma zakamuva ze-UTI. Vele uqiniseke ukuthi uhlala kude nezinhlobo zejusi le-cranberry elayishwe ushukela, empeleni engenza izinto zibe zimbi kakhulu lapho.

Ama-Cranberries ngempilo yesitho sangasese sowesifazane

• aqukethe amakhemikhali anamandla ane-acid ukulwa namagciwane
• aqukethe ama-antioxidants, uvithamini E, novithamini C ukukhulisa amasosha omzimba akho
• I-Pro-tip: Khetha izinhlobo zejusi zemvelo nezingenashukela noma ama-cranberries amasha. Awuyena umlandeli wokunambitheka kwabo? Hlanganisa izithelo ezintsha ze-smoothies noma zama ukuthatha amaphilisi we-cranberry amsulwa.

2. Yidla ubhatata omningi ngenzalo

La mazambane anezinzuzo ezithile ezimnandi, ikakhulukazi kwabesifazane abazama ukukhulelwa. Ucebile nge-beta carotene novithamini A, ubhatata usiza ukuqinisa nokuvikela izindonga zesibeletho. I-beta carotene ne-vitamin A sekufundwe ukuthi kunemiphumela eqondile kubo bobabili abesilisa nabesifazane, kanye.

Izakhi zomzimba ezitholakala kumazambane zisiza futhi ekukhiqizeni ama-hormone ocansi futhi kuvame ukunconywa kwabesifazane abane-polycystic ovary syndrome (PCOS).

Ubhatata wezempilo yesitho sangasese sowesifazane

• aqukethe amanani aphezulu kavithamini A, axhumene nokuzala
• kungasiza ekuqiniseni izicubu zemisipha yezindonga zangasese nezesibeletho ezinempilo
• I-Pro-tip: Qala ekuseni yakho ngenye yalezi zokupheka zamazambane ezimnandi futhi ezinempilo zokupheka kwamandla kanye nomthamo owanele kavithamini A.

3. Ama-Probiotic angenisa amabhaktheriya amahle ezansi lapho, futhi

Ukudla okunothe ngamaphrobiotic, njengokudla okuvutshiwe okufana ne-kimchi ne-yogurt, kulungele okungaphezulu nje kokugaya amathumbu akho. Zilinganisela izinga lakho le-pH futhi.

Amasiko aphilayo futhi asebenzayo kulokhu kudla ahlinzeka imizimba yethu ngokukhulisa amabhaktheriya amahle, asiza kakhulu ekuvikeleni ukutheleleka kwemvubelo. Okungcono kakhulu, i-calcium (ekhona kakhulu nge-yogurt) ukusiza ngezimpawu ze-PMS.

Ama-Probiotic ezempilo yesitho sangasese sowesifazane

• ingalinganisa amazinga e-pH futhi yethule amabhaktheriya amaningi "amahle"
• kungasiza ukuvimbela izifo nokuvikela ukutheleleka ngemvubelo
• iqukethe i-calcium (ku-yogurt), engasiza ekunciphiseni izimpawu ze-PMS
• I-Pro-tip: Ingabe ukudla okubilisiwe kukwethusa? Thola ama-411 kuzinzuzo zabo zezempilo futhi ufunde nokuthi ungazenzela kanjani wena.

4. Tshala amafutha okuzungeza kangcono ne-sex drive

Ama-omega-3 fatty acids asiza ngokujikeleza kwegazi nokugeleza kwegazi, okuyizindaba ezinhle ze-sex drive yakho. Lawa mafutha abalulekile, kanye namanye atholakala emafutheni olwandle lwe-buckthorn, njenge-palmitoleic, i-linoleic, i-oleic, ne-palmitic, akhonjiswe ocwaningweni luka-2014 lokusiza ukoma kwesitho sangasese sowesifazane kwabesifazane be-postmenopausal.

Ukuncipha kokuya esikhathini kukuwisa? Ucwaningo luye lwabonisa nokuthi uwoyela wezinhlanzi ungaphumelela kangcono kune-ibuprofen.

Tshala amafutha acid ngempilo yesitho sangasese sowesifazane

• phatha ukucindezela okuya esikhathini okubuhlungu ngempumelelo kakhulu kune-ibuprofen
• ukukhuthaza ukusakazeka kwegazi futhi kunganciphisa ukoma kwesitho sangasese sowesifazane
• I-Pro-tip: Thola lawa mafutha abalulekile ezinhlanzini ezinamafutha (njenge-salmon), imbewu yefilakisi, amaqanda, ama-walnuts, nokuningi.

6. I-apula lama-orgasms

Ihhabhula ngosuku ligcina udokotela ekude… futhi ligcina izinto zithakazelisa embhedeni ngokusobala! Isiphakamiso sokuthi abesifazane abadla i-aphula kanye ngosuku babe nezimpilo ezingcono zocansi. I-phytoestrogen eyodwa phloridzin okutholakala kuma-apula kucatshangwa ukuthi kukhuthaza ukusebenza okungcono kocansi, ukuvusa inkanuko, ukuthambisa, kanye nekhono le-orgasm.

Ibhonasi: Abesifazane abadla izithako ezimbili noma ngaphezulu zezithelo ezisawolintshi ngosuku mancane amathuba okuthi bahlakulele i-uterine fibroids.

Ama-aphula ezempilo yangasese

• aqukethe i-phytoestrogen phloridzin nama-antioxidants, asiza ukukhuthaza ukugeleza kwegazi esithweni sangasese sowesifazane
• khuthaza ukusebenza kangcono kocansi, ukuthambisa, kanye nekhono le-orgasm

6. Soy ukusiza ukunciphisa amazinga e-estrogen

I-Soy ingaba yisihloko esiphikisayo. Kepha ama-phytoestrogens - amakhemikhali alingisa i-estrogen emzimbeni - atholakala kusoya yizindaba ezimnandi zempilo yesitho sangasese sowesifazane, ikakhulukazi kubantu abanamazinga anciphile e-estrogen. Kunezizathu eziningi ezehlukene zokwehla kwamazinga e-estrogen emzimbeni, kusuka emithini kuya ekunqamukeni kokuya esikhathini, kodwa esinye sezimpawu ukoma kwesitho sangasese sowesifazane.

Ngakho-ke nansi indlela i-soy esiza ngayo: i-hydrophilic (evumela imisipha yakho ukuthi igcine amanzi amaningi) futhi iqukethe ama-isoflavones (i-phytoestrogen etholakala ezitshalweni) okufundwe ukuthi kungabesifazane be-postmenopausal.

Soy ngempilo yesitho sangasese sowesifazane

• iqukethe i-phytoestrogen etholakala ezitshalweni enenzuzo kwabesifazane abanamazinga anciphile e-estrogen
• kungasiza ukoma kwesitho sangasese sowesifazane futhi kuzuze isikhumba nempilo yemithambo yegazi kwabesifazane abangemva kokuya esikhathini
• I-Pro-tip: Khetha imikhiqizo ye-soy eyenziwe kancane efana ne-edamame, tofu, tempeh, ne-miso.

7. Ukotapeya wezindonga zakho zesifazane

Isithandwa sakho osithandayo sokwenza ubhontshisi naso sihle empilweni yakho yezocansi - ngubani owaziyo? Ukotapeya unenqwaba yamafutha enempilo, uvithamini B-6, ne-potassium - konke okunemiphumela emihle ku-libido yakho. Lesi sithelo esandisa i-libido (yebo, isithelo!) Singathuthukisa ukuthambisa futhi, siqinise izindonga zesitho sangasese sowesifazane, futhi singaze sikhule ngenxa yamafutha aso angagcwali. Okuhlekisa ngokwanele, isihlahla se-avocado empeleni saqanjwa ngokuthi "isihlahla samasende" ngama-Aztec.

Ukotapeya wezempilo yesitho sangasese sowesifazane

• aqukethe amafutha aphakamisa i-libido, i-vitamin B-6, ne-potassium
• kungathuthukisa ukuthambisa nokuqinisa izindonga zesitho sangasese sowesifazane
• I-Pro-tip: Cabanga ngale kwe-guacamole! Kunezindlela ezingama-23 zokudla i-avocado noma ungaqala ukupheka ngamafutha we-avocado.

8. Imifino enamaqabunga isiza ukunciphisa ukoma kwesitho sangasese sowesifazane

Yini imifino enamaqabunga hhayi ilungele ?! Faka impilo yesitho sangasese sowesifazane ohlwini lwabo olude lwezinzuzo zezempilo. Imifino enamaqabunga amnyama futhi ithuthukisa ukusakazeka ngenxa yezakhi zayo eziningi, kufaka phakathi ama-nitrate wokudla. Lokhu kungasiza ukuvimbela ukoma kwesitho sangasese sowesifazane futhi kwandise ukukhuthazeka, okungakaze kube yinto embi.

Le mifino nayo icebile ku-vitamin E, i-magnesium ne-calcium, konke okunenzuzo empilweni yezicubu - kufaka phakathi imisipha yesitho sangasese sowesifazane.

Imifino enamaqabunga ngempilo yesitho sangasese

• zihlanza igazi ngokwemvelo futhi zithuthukise ukusakazwa kwegazi
• vimbela ukoma kwesitho sangasese sowesifazane futhi wandise ukushukumiseka
• I-Pro-tip: Cabanga okuluhlaza bese ufaka ama-kale amaningi, imifino ye-collard, isipinashi, ne-chard ekudleni kwakho.

Ngaphambi kocansi, hlala kude nokudla okwenza ipee yakho iphunga

Ngokuqondene nokuthi yini hhayi ukudla? Umthetho ojwayelekile wesithupha ukweqa ukudla ngoshukela ongeziwe kanye namafutha we-trans, kanye nanoma yikuphi ukudla okusetshenzisiwe.

Uma uhlela ukuya ocansini (ikakhulukazi ngomlomo), ungahle uthande ukugwema ukudla isilimo esinengono emnandi edliwayo, okuyisikhubekiso esijwayelekile sophenyi lwakho.

Ngalezi ziluma eziyisishiyagalombili zezingcezu zakho, kulula ukubeka isitho sakho sangasese (kanye nawe) njengokuhamba phambili. Okungcono futhi, zama ukudala izindlela zokupheka ezifaka okunye kwalokhu kudla! Lesi sitshalo se-lentil semifino esinempilo, isibonelo, siqukethe uhhafu wazo: ubhatata, imifino enamaqabunga, i-yogurt yamaGreek ecebile ngama-probiotic, nokwatapheya.