Ukuvumelanisa Umjikelezo: Ukufanisa Isitayela Sakho Sempilo Nesikhathi Sakho Sokuya esikhathini
-Delile
- Kuyini ukuvumelanisa umjikelezo?
- Ngubani ongazuza ekuvumelaniseni umjikelezo?
- Yini uhlaka lokuvumelanisa umjikelezo?
- Lalela umzimba wakho ukuze ukwandise ukuqina
- Yikuphi ukusebenzisa okufanele ukwenze?
- Ukuzivocavoca ngokomjikelezo wakho
- Ukuvumelanisa umjikelezo ngendlela yakho yokudla okunomsoco
- Ama-luteal phase don’ts
- Vuselela i-libido yakho bese wenza ubulili bujabulise futhi
- Ukuphinda uvunde
- Uqala kanjani?
Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.
Kuyini ukuvumelanisa umjikelezo?
Wake wazizwa sengathi uyisigqila samahomoni akho? Akuwona nje umcabango wakho.
Ukukhala umzuzu owodwa, ukujabula ngokulandelayo, ngisho nangaphandle kwezindonga ngezinye izikhathi - thina besifazane kwesinye isikhathi singaba amabhola amandla ajikelezayo njalo, futhi singaba nomjikelezo wethu wokuya esikhathini ukukhomba iminwe.
Ngokwalokho okushicilelwe ephephabhukwini i-Archives of Gynecology and Obstetrics, ukushintshashintsha kwamahomoni esikhathini sokuya esikhathini nyangazonke kudlala indima ebalulekile ekuphenduleni komzimba wethu.
Zithinta isimo sethu esingokomzwelo, isifiso sokudla, izinqubo zokucabanga, nokunye okuningi.
Abesifazane babike amazinga aphezulu enhlalonhle nokuzethemba phakathi nomjikelezo ocwaningweni. Ukwanda kwemizwa yokukhathazeka, inzondo, kanye nokudangala kwabikwa ngaphambi kwesikhathi sabo.
Yilapho umqondo wokuthi "ukuvumelanisa umjikelezo" uqala ukusebenza. "Ukuvumelanisa umjikelezo" igama eliqanjwe futhi lafakwa uphawu ngu-Alisa Vitti, Functional Nutritionist, HHC, AADP.
UVitti wasungula isikhungo se-FloLiving Hormone Center, wenza uhlelo lokusebenza lwe-MyFlo, futhi waqala wachaza umqondo encwadini yakhe, iWomanCode.
UNicole Negron, isazi sokudla okunempilo kanye nochwepheshe wezempilo yabesifazane uyasitshela, "Lapho abesifazane beqonda lezi zinguquko zenyanga zamahomoni, bangagwema ukuba yizisulu kumahomoni abo futhi baqale ukukhulisa amandla abo ehomoni."
Uma kukhulunywa ngocwaningo lwesayensi, azikho izifundo eziningi zokuxhasa ukuvumelanisa komjikelezo.
Izifundo eziningi zindala noma zibuthakathaka, kepha abameli balo mkhuba bathe ushintshe izimpilo zabo. Uma unentshisekelo yokuzama le nqubo, nansi indlela yokwenza kahle.
Ngubani ongazuza ekuvumelaniseni umjikelezo?
Ngenkathi wonke umuntu engazuza ekuvumelaniseni umjikelezo, kunamaqembu athile angazuza kakhulu. Lawa maqembu afaka abesifazane:
- une-polycystic ovarian syndrome (i-PCOS)
- zikhuluphele ngokweqile
- bakhathele ngokweqile
- bafuna i-libido yabo ibuye
- ufuna ukukhulelwa
Ubungeke uphume endlini ungabhekanga isimo sezulu. Ngakho-ke kungani uhlala ngokungaboni ngaphandle kokuqapha ukuhamba kwamahomoni ethu?
Uma ungazizwa ngamaphesenti ayi-100 ngokwakho, ikakhulukazi esikhathini sakho, ukuvumelanisa umjikelezo kungaba kwakho.
Ukufanisa impilo yakho nomjikelezo wakho kukusiza ukuthi ugweme ukutubeka futhi kukugcine unaka, nsuku zonke, nezidingo zomzimba wakho.
Yini uhlaka lokuvumelanisa umjikelezo?
Njengoba amahomoni ethu ehla futhi egeleza ngaphezu kwesikhathi samaviki ama-4, umjikelezo wethu wokuya esikhathini unezikhathi ezintathu ezihlukile:
- follicular (ukukhishwa kwangaphambi kweqanda)
- i-ovulatory (inqubo yokukhishwa kweqanda)
- luteal (ukukhishwa kweqanda ngemuva)
Uma kukhulunywa ngokuvumelanisa umjikelezo, isikhathi sakho sangempela sibhekwa njengesigaba sesine.
| Isigaba | Izinsuku (cishe.) | Kwenzakalani |
| Ukuya esikhathini (ingxenye yesigaba sezintambo) | 1–5 | I-Estrogen ne-progesterone ziphansi. Ulwelwesi lwesibeletho, olubizwa ngokuthi i-endometrium, luyachitheka, lubangele ukopha. |
| Okulandelanayo | 6–14 | I-Estrogen ne-progesterone kuyanda. |
| Ovulatory | 15–17 | Iziqongo ze-Estrogen. Ukunyuka kwe-testosterone ne-progesterone. |
| Luteal | 18–28 | Amazinga e-Estrogen ne-progesterone aphezulu. Uma iqanda lingavundiswa, amazinga ama-hormone ancipha futhi umjikelezo wokuya esikhathini uqala futhi. |
Izinsuku ezibalwe ngenhla ziyisilinganiso sobude besikhathi besigaba ngasinye. Umuntu ngamunye wehlukile.
"Lapho abesifazane sebekhululekile ukulandela umjikelezo wabo efomini lekhalenda, ngibe sengibafundisa ukulandelela lokho abazizwa ngakho isonto ngalinye lomjikelezo wabo ngesikhathi sangempela," kusho uNegron.
"Sakha ikhalenda ndawonye ngezigaba futhi sihlela ukuthi yimaphi amaphrojekthi okufanele siwabeka phambili, yikuphi ukusebenza, ukuzibandakanya kwezenhlalo, ukuzinakekela, kanye nemisebenzi yobudlelwano okufanele siyenze," uyanezela.
Lalela umzimba wakho ukuze ukwandise ukuqina
Njengabesifazane, singafundiswa ukulwa nobuhlungu, sicindezele kanzima ngalolo suku lokuzivocavoca okwengeziwe, futhi sigweme ukukhononda. Kepha ngabe empeleni sizenzela noma yini uma kukhulunywa ngokulingana?
Njengoba amahormone akho eguquguquka, nawo amandla akho kanye nemizwa yakho, ethinta indlela umzimba wakho ongasondela ngayo ekuqineni komzimba.
Yingakho, ngokusho kwendlela yokuvumelanisa umjikelezo, kungahle kube nenzuzo ukushintsha ukusebenza kwakho kususelwa kumjikelezo wakho wokuya esikhathini futhi ungagxili "ekuyicindezeleni" zonke izinyathelo zendlela.
Nasi umhlahlandlela ojwayelekile kakhulu wokuqina kokuzivocavoca okungenzeka kube lusizo phakathi nokushintshashintsha kwamahomoni okuzungeze umjikelezo wakho.
| Isigaba | Yimuphi umsebenzi okufanele uwenze |
| Ukuya esikhathini | Ukunyakaza kokukhanya kungaba ngcono kakhulu phakathi nalesi sigaba. |
| Okulandelanayo | Zama i-cardio elula. Ama-hormone akho asephansi, ikakhulukazi i-testosterone. Lokhu kungadala ukuqina okuphansi. |
| Ukuvuthwa | Khetha izivivinyo zokuzivocavoca, amandla amakhulu, ngoba amandla angaba ngaphezulu. |
| Luteal | Umzimba wakho ulungiselela omunye umjikelezo wesikhathi. Izinga lamandla lingaba liphansi. Ukwenza ukuzivocavoca okulula kuya kokulinganisela kungaba ngcono kakhulu. |
Yikuphi ukusebenzisa okufanele ukwenze?
Ukuzivocavoca ngokomjikelezo wakho
- Ukuya esikhathini. Ukuphumula kuyisihluthulelo. Zithobe ngokwakho. Gxila ku-yin ne-kundalini yoga bese ukhetha ukuhamba ngokuzindla ngemvelo kunokuzicindezela.
- Okulandelanayo. Gcina izivivinyo zokuhamba izintaba, ukugijima okulula, noma i-yoga esuselwa ekugelezeni okuningi okujuluka.
- Ukuvuthwa. I-testosterone ne-estrogen yakho iyanda, ikhulisa amandla akho. Zama ukuzivocavoca njengokusebenza kwesikhawu sokuqina okuphezulu noma isigaba se-spin.
- Luteal. Ngalesi sikhathi, i-progesterone iyanda njengoba i-testosterone ne-estrogen iphela. Khetha ukuqeqeshwa ngamandla, ama-Pilates, nezinguqulo ezijulile ze-yoga.
Kuhlale kubalulekile ukulalela umzimba wakho futhi wenze okuzwakala kukuhle. Uma uzizwa ungakwazi ukuzicindezela kancane, noma udinga ukuhlehla ngaphezulu ngezigaba ezithile, lokhu kulungile. Lalela umzimba wakho!
Ukuvumelanisa umjikelezo ngendlela yakho yokudla okunomsoco
Njengesazi sokudla esisebenzayo, uNegron uncika ekudleni njengomuthi wokubhekana nezimpawu zokuya esikhathini.
“Esikhathini esiningi, abesifazane bavame ukudla ukudla okufanayo njalo ukonga isikhathi nokukhungatheka.
“Kodwa izilinganiso ezehlukene ze-estrogen, i-progesterone, ne-testosterone inyanga yonke zidinga izidingo ezahlukahlukene zokudla okunomsoco nokukhishwa emzimbeni.
Uyachaza: “Ukwenza ukudla esikudlayo isonto nesonto kubalulekile ukuxhasa umzimba wethu ojikelezayo,” kuchaza yena.
NgokukaDkt. Mark Hyman, "Ukungalingani kwamahomoni akho kubangelwa ukudla okungalungile." Lokhu kusho ukukhipha noma ukunciphisa ushukela, utshwala, ne-caffeine, ikakhulukazi ngesikhathi sokuya esikhathini.
Gxila ekudleni ukudla okuphelele kulo lonke umjikelezo wakho ukusiza ukulinganisela ama-hormone akho. Ukudla njalo emahoreni ama-3 noma ama-4 kungakusiza futhi ukuphatha amazinga kashukela egazini futhi uvikele ama-cortisol spikes noma ukuguquguquka kwemizwelo.
| Isigaba | Izingxenye zokudla |
| Ukuya esikhathini | Ngalesi sigaba, i-estrogen yakho iyanda. Phuza itiye elizolisayo, njenge-chamomile, ukuze ulwe namajaqamba. Gwema noma nciphisa ukudla okunamafutha, utshwala, i-caffeine, nokudla okunosawoti. |
| Okulandelanayo | Zama ukufaka ukudla okuzogaya i-estrogen. Gxila kokudla okuhlumile nokuvutshiwe okufana namahlumela we-broccoli, i-kimchi, ne-sauerkraut. |
| Ovulatory | Nge-estrogen yakho ngesikhathi sonke, kufanele udle ukudla okusekela isibindi sakho. Gxila kokudla okulwa nokuvuvukala njengezithelo, imifino, nama-alimondi. Bapakisha izinzuzo zezempilo ezinhle, kufaka phakathi izakhiwo zokulwa nokuguga nokuvikelwa kubuthi bemvelo, obaziwayo ukuthi bunomthelela kumahomoni akho. |
| Luteal | I-Estrogen ne-progesterone zombili ziyaqhuma bese ziyancipha ngalesi sikhathi. Yidla ukudla okuzokhiqiza i-serotonin, njengemifino enamaqabunga, i-quinoa ne-buckwheat. Uzophinde ufune ukugxila kokudla okune-magnesium okulwa nokukhathala kanye ne-libido ephansi, njengoshokoledi omnyama, isipinashi, nembewu yethanga. |
Njengoba isigaba se-luteal singaphambi kwesikhathi sakho, uzofuna ukugxila kakhulu ekudleni okunempilo nokugwema noma yikuphi ukudla okungadala ukungaphatheki kahle noma amajaqamba, njenge-caffeine.
Ama-luteal phase don’ts
- utshwala
- iziphuzo ezinekhabhoni neziswidi zokufakelwa
- inyama ebomvu
- okobisi
- wengeze usawoti
Khumbula, izidingo zomsoco zomuntu ngamunye zehlukile. Uhlelo lwemenyu olulodwa kungenzeka lungahlangabezani nazo zonke izidingo zakho.
Uchwepheshe kufanele aqondise izinqumo mayelana nezincomo zakho zokudla okunempilo ngokuya ngezidingo zakho ngazinye.
Vuselela i-libido yakho bese wenza ubulili bujabulise futhi
Ukuya esikhathini kumayelana nokuya ocansini njengabesifazane, kodwa kubaluleke kangako.
“Ngikholwa ngokuqinile ukuthi ukujwayela ukuya esikhathini kuyindaba yabantu besifazane. Yize kunenqubekela phambili kwezenhlalo nezobuchwepheshe abesifazane abayenzile, ukukhuluma ngokuya esikhathini kuseyinto engathembeki, ”kusho uNegron.
USara Gottfried, MD, ukhuluma "ngomuzwa ojwayelekile we-'meh '" ngocansi njengonobangela oyinhloko kuma-hormone. AmaHormoni ahlala esilinganisweni ngaphakathi komzimba, ngakho-ke lapho eyodwa yanda, kusho ukuthi kuthatha isikhala somunye.
Ukubusa kwe-Estrogen ne-testosterone ephezulu (ejwayelekile ku-PCOS) kungakuphuca i-libido. I-Cortisol, i-hormone yokucindezela eyinhloko (eyaziwa njenge-"fight-or-flight" hormone) ingakuphuca ama-hormone ocansi.
| Isigaba | Amathiphu ocansi |
| Ukuya esikhathini | Ukuqumba? Abesifazane abangaphezu kuka-3 500 abathathe inhlolovo yethu bathi ama-orgasms aqeda amajaqamba abo. Kepha ukukhetha kungokwakho kuleli sonto eliqabulayo. Lalela umzimba wakho, udle ngokuya ngokudla okuvumelanisa umjikelezo, bese ulungiselela inyanga ezayo. |
| Okulandelanayo | I-sex drive yakho ngokwemvelo iphansi, okusho ukuthi uzofuna ukwandisa ukubhucungwa nokuthinta, kunokungena. I-Creative foreplay iyisihluthulelo. |
| Ovulatory | Ngalesi sigaba, i-estrogen ne-testosterone yakho iyaqonga, okwenza ube nentshisekelo kwezocansi (futhi kuqala ekwenzeni izingane). Ukuzenzakalela kungenza izinto zibe zinhle phakathi naleli sonto futhi kugcine izinto zithokozisa futhi zishesha. |
| Luteal | Ekamelweni lokulala, uzodinga ukukhuthazwa okuthe xaxa ukuze uvuthwe. Ngakho-ke zama amathoyizi wezocansi nezikhundla ezimnandi, ezintsha sha. |
Ngokuhlangana nokuzivocavoca umzimba nokudla ngesikhathi esifanele nomjikelezo wakho, sebenza nomzimba wakho ukulwa nengcindezi futhi nibe nobuciko ngocansi.
Ungase futhi ufune ukufaka ukudla kwe-aphrodisiac njalo ekudleni kwakho, njenge-maca ne-pistachio.
Ukuphinda uvunde
Ukudla okunomsoco kuxhumene ngokungenakuhlukaniswa nokuzala.
Ucwaningo olukhulu olwenziwe yiHarvard University lwalandela abahlengikazi abashadile abayi-17,544 abangenawo umlando wokungabi nenzalo iminyaka eyi-8.
Lapho abacwaningi beguqula izici ezinhlanu noma ngaphezulu zokudla kwabesifazane nemikhuba yabo yokuzivocavoca, abesifazane abanemijikelezo yokuya esikhathini engekho noma engajwayelekile bakhuphule izinga labo lokuzala ngamaphesenti angama-80.
Abesifazane ababambe iqhaza ocwaningweni bacelwa ukuba badle:
- ama-carbohydrate ayinkimbinkimbi, njengezithelo ezigcwele i-fiber
- imifino
- ubhontshisi
- okusanhlamvu okuphelele
- imikhiqizo yobisi egcwele amafutha (esikhundleni samafutha aphansi noma i-nonfat)
- tshala amaprotheni, njengobhontshisi namantongomane
| Isigaba | Kwenzakalani |
| Ukuya esikhathini | Ngesikhathi sakho, umzimba wakho awuthakazelwanga ukwenza izingane. (Lokhu akusho ukuthi akufanele wenze ucansi ngekhondomu noma enye indlela yokuvimbela, uma ungafuni ukuzala.) Gcina ukugxila ekuphumuleni nasekondleni, ulungiselele inyanga ezayo. |
| Okulandelanayo | Phakathi nesonto ngemuva kwesikhathi sakho, i-estrogen ne-testosterone ziyakhuphuka.Lokhu kubangela ukukhula kwendwangu yakho ye-endometrium, okuyilapho iqanda ekugcineni lizotshala khona, uma livundiswa. |
| Ovulatory | Iqanda lakho elivuthiwe likhishwa esibelethweni bese liwela kubhubhu lesisu. Ilinda lapho isidoda. Uma kungekho isidoda esifika emahoreni angama-24-36, iqanda lakho lizohlakazeka, futhi amazinga e-estrogen ne-testosterone ayaphela. |
| Luteal | Uma iqanda lakho lingavundiswanga, umzimba wakho uqala ukwenza iprogesterone eyengeziwe, kwakheke ulwelwesi lwesibeletho olujiyile. Ngasekupheleni kwalesi sigaba, wonke amazinga ama-hormone ancipha. Lokhu kuholela ekonakalisweni kwe-endometrium. |
Uqala kanjani?
Ukuguqula imikhuba yakho yokuphila kumjikelezo wakho bekuseduze amakhulu eminyaka, ngaphambi komuthi wanamuhla.
Njengoba uNegron esitshela, “Ukuvula inkhulumomphendvulwano mayelana nokuya esikhathini kusivumela ukuthi siqede amahloni nolwazi olungelona iqiniso.
"Uma abesifazane bengakwazi ukukhuluma ngokuya esikhathini, kungaba yinselelo isikhathi eside ukuthi abesifazane babe ngabamele impilo yabo."
Khumbula, umzimba wawo wonke umuntu wehlukile. Ngaphambi kokuba uqale ukwenza izinguquko kwimpilo yakho, landela umjikelezo wakho futhi ufunde iphethini yakho yangasese. Kunezinhlelo zokusebenza eziningi ezitholakalayo zalokhu, kufaka phakathi i-Glow, Clue, ne-Kindara.
Kungathatha izinyanga ezi-3 ngaphambi kokuthi ubone ukuthi isigaba ngasinye sihlala isikhathi esingakanani.
Ngokushintsha indlela ophila ngayo ukuze ifane nezinguquko zakho zamahomoni, ungakwazi ukuqeda lawo “ma-curveballs amahomoni” unomphela.
Zinike amandla okwazi ukuthi kwenzekani emzimbeni wakho.
Naka ukuthi umzimba wakho uphendula kanjani njengoba uzijwayeza ukuvumelanisa umjikelezo noma olunye uguquko lwendlela yokuphila. Ngokulandelayo, umzimba wakho uzokubonga ngokunakekela nokunakekela okunikeza wena.
U-Allison Krupp ngumbhali waseMelika, umhleli kanye nombhali wencwadi yokubhala ghostwriting. Phakathi kokuzijabulisa kwasendle, kwamazwe amaningi, uhlala eBerlin, eJalimane. Bheka iwebhusayithi yakhe lapha.
Kuyathakazelisa Namuhla
U-Jessica Alba Wehlisiwe kusukela Ngempelasonto Yamaholide ngalezi Zimo Ze-Yoga Eziphumuzayo