Ungazilawula Kanjani Izikhathi Zakho: Amathiphu namasu angama-20

-Delile

• Hlola indlela odla ngayo
• Yeqa ukudla okune-carb ephansi
• Yithi cha ekudleni okuphezulu kwe-fiber
• Qiniseka ukuthi uthola amafutha anele
• Qiniseka ukuthi uthola ubuciko obanele
• Jabulela uphayinaphu nophopo
• Cabanga ngezithako zokudla
• Inositol
• Isinamoni
• Isiphepho
• Kusihlwa uwoyela we-primrose
• u-Castor oil
• Isexwayiso
• Zama izithako zomuthi
• I-cohosh emnyama
• I-Chasteberry
• UMugwort
• Gcina isisindo esinempilo
• Vivinya umzimba njalo
• Prakthiza imikhuba emihle yokulala
• Nciphisa ukucindezeleka
• Zama ukutshopa
• Thatha ukulawulwa kokuzalwa kwe-hormonal
• Ingabe izikhathi ezingajwayelekile zingathinta ukuzala kwakho?
• Lapho uzobona udokotela noma omunye umhlinzeki wezokunakekelwa kwempilo

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

Isikhathi sowesifazane (ukuya esikhathini) yingxenye yemvelo yomjikelezo wakhe wenyanga. Inani lezinsuku ezichithwe esikhathini liyahlukahluka kakhulu kumuntu nomuntu. Iningi labantu liphuma igazi izinsuku ezimbili kuya kweziyisikhombisa. Izimpawu zangaphambi kokuya esikhathini (i-PMS) ngokuvamile ziqala ezinsukwini ezinhlanu kuya kweziyi-11 ngaphambi kokuba isikhathi sakho siqale.

Ukushintshashintsha ngezikhathi ezithile kwezimpawu, ukugeleza kokuya esikhathini, nobude besikhathi jikelele ngokuvamile akuzona izimbangela zokukhathazeka. Ukudla, ukuvivinya umzimba, kanye nengcindezi konke kungathinta izindlala ezilawula ibhalansi yomzimba womzimba wakho, nakho okuthinta izikhathi zakho zenyanga.

Qhubeka ufunde ukuthola ukuthi ungasithola kanjani isikhathi esishintshashintshayo sibuyele emgqeni ngezinguquko zendlela yokuphila, izithasiselo nezinye izindlela zokwelashwa.

Hlola indlela odla ngayo

Ukudla ukudla okuncane kakhulu noma ukungatholi ukuxubeka okulungile kwezakhamzimba kungagcizelela izindlala zakho ze-hypothalamus, pituitary kanye ne-adrenal. Lezi zindlala zilawula ibhalansi yomzimba wakho, engathinta izikhathi zakho. Qhubeka ufunde ukuze ufunde ukuthi yini okufanele uyigweme nokuthi yini ongayifaka ekudleni kwakho.

Yeqa ukudla okune-carb ephansi

Ukungatholi ama-carbs anele kungaholela kumijikelezo engajwayelekile noma ephuthelwe (i-amenorrhea). Ukudla okunama-carb aphansi kungaphazamisa ukusebenza kwe-thyroid namazinga aphansi e-leptin emzimbeni. ILeptin ikhiqizwa ngamaseli anonile futhi isiza ukulawula ama-hormone okuzala.

Ochwepheshe batusa ukuthola ama-225 kuya ku-325 amagremu ama-carbs ngosuku uma usebenzisa ukudla okungama-2,000-khalori. Lokhu kusho ukuthi kufanele uthole cishe amaphesenti angama-45 kuye kwangama-65 wokudla kwakho okuphelele kwekhalori lansuku zonke kusuka kuma-carbohydrate.

Yithi cha ekudleni okuphezulu kwe-fiber

I-Fiber inganciphisa ukugxila kwe:

• progesterone
• i-estrogen
• i-luteinizing hormone (LH)
• i-hormone evuselela i-follicle (FSH)

Abaphenyi basola ukuthi yingakho abesifazane abadla ukudla okune-fiber eningi benengozi ephansi yokuba nomdlavuza webele.

La mahomoni abuye adlale izindima ezibalulekile enqubeni yokuzala yomzimba. Ngenxa yalokhu, ukudla ifayibha eningi kakhulu kungathinta ukuvuthwa kweqanda, kwenze izikhathi zibe sekwephuzile noma kukwenze weqe ngokuphelele.

Kepha akulona lonke ucwaningo olwesekela lo mbono. Ezinye izifundo azitholanga mphumela we-fiber ekuvuthweni nasezikhathini zokuya esikhathini.

Ochwepheshe batusa ukuthola amagremu angama-25 kuye kwangama-30 efayibha ngosuku.

Qiniseka ukuthi uthola amafutha anele

Ukudla amafutha anele kungasekela amazinga e-hormone kanye ne-ovulation. Ama-fatty acids ama-Polyunsaturated (ama-PUFAs) abonakala enza umehluko omkhulu.

Imithombo ejwayelekile ifaka phakathi:

• uhlobo lwenhlanzi
• amafutha yemifino
• ama-walnuts
• imbewu yefilakisi

Umtholampilo waseCleveland uncoma ukuthi amaphesenti angama-20 kuye kwangama-35 ama-kilojoule akho ansuku zonke kufanele abe ngamafutha. Cishe amaphesenti ama-5 kuye kwayi-10 ala makhalori kufanele aqhamuke ngqo kuma-PUFAs.

Qiniseka ukuthi uthola ubuciko obanele

I-Folate kuthiwa ikhuthaza ukuvuthwa kweqanda okuvamile kanye nokwanda kwamazinga e-progesterone engxenyeni yesibili yomjikelezo wokuya esikhathini. Lokhu kungaxhasa ukuzala.

Izincomo zamanje zingama-micrograms angu-400 (mcg) nsuku zonke. Udokotela wakho angaphakamisa ama-800 mcg noma ngaphezulu ngokuya ngomlando wakho wezempilo.

Jabulela uphayinaphu nophopo

Kukhona okunye ukukhuluma ukuthi uphayinaphu no-papaya kungasiza ekulawuleni izikhathi.

• I-Papaya iqukethe i-carotene, umsoco osekela amazinga e-estrogen. Lesi sithelo esishisayo singasiza futhi inkontileka yesibeletho.
• Amaphayinaphu aqukethe i-enzyme bromelain, engasiza ekugelezeni kwegazi nokukhiqizwa kwamangqamuzana egazi abomvu namhlophe.

Kokubili ukudla okunempilo okuphelele okufanele ukukufake ekudleni kwakho kungakhathalekile imiphumela yakho.

Cabanga ngezithako zokudla

Izithasiselo ezithile zingakhuthaza ukuya esikhathini ngokuxhasa amazinga wakho wehomoni noma ukubhekana nokushoda kokudla okunempilo.

Kufanele uhlale ukhuluma nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokuthatha noma isiphi isengezo.

Yize izithasiselo zitholakala phezu kwekhawunta ngaphandle kwemithi evela kudokotela wakho, azilawulwa yi-Food and Drug Administration (FDA). Lokhu kusho ukuthi akudingeki ukuthi zifakazelwe ukuthi ziphephile futhi zisebenza kahle ngaphambi kokuthengiswa ezitolo.

Ezinye izithasiselo zingasebenzisana nezimo zezempilo ezingaphansi, kanye ne-over-the-counter (OTC) nemithi kadokotela. Ngaphezu kwalokho, ezinye izithasiselo kungenzeka zingaphephile ukuzithatha uma ukhulelwe noma uhlela ukukhulelwa.

Inositol

I-Inositol yinto efana novithamini B eyenzeka ngokwemvelo emzimbeni wakho. Kubuye futhi ekudleni okuhlukahlukene, kufaka phakathi inyama, izithelo ezisawolintshi nobhontshisi.

I-Inositol ibandakanyeka ekutheni umzimba wakho uyisebenzisa kanjani i-hormone ye-insulin. Kungathinta namanye ama-hormone, kufaka phakathi i-FSH, futhi kubalulekile ekusebenzeni kwe-ovary, ngakho-ke futhi kungathuthukisa nezikhathi ezingajwayelekile.

Ukuthatha izithasiselo ze-inositol nakho kungathuthukisa amazinga e-ovulation nawokukhulelwa kwabesifazane abathola ukwelashwa ngenxa yokungazali.

Thenga izithasiselo ze-inositol.

Isinamoni

ICinnamon ingasiza ekulawuleni amazinga e-insulin emzimbeni wakho, angaba nomthelela kwamanye amahomoni nakumjikelezo wokuya esikhathini.

Kwabesifazane abane-polycystic ovary syndrome (i-PCOS) abavame ukuba namazinga aphezulu e-insulin nezikhathi ezingajwayelekile, isinamoni ingadala umjikelezo wokuya esikhathini ojwayelekile.

Izithasiselo zesinamoni nazo zinganciphisa ubuhlungu kwabesifazane abanezikhathi ezibuhlungu zokuya esikhathini.

Lapho isinamoni isetshenziswa njengesengezo, imithamo yama-milligram angama-500 (mg) ethathwa kathathu nsuku zonke isetshenziswa kakhulu.

Thenga izithasiselo zesinamoni.

Isiphepho

Impande ye-Turmeric iqukethe i-curcumin, ekhonjisiwe ukuthi inemiphumela eminingi ezuzisayo yezempilo, kufaka phakathi ukunciphisa ukuvuvukala nokwenza ngcono imizwa. Ngenxa yale miphumela, ukuthatha izithasiselo eziqukethe i-curcumin kunganciphisa izimpawu ze-PMS.

I-Turmeric ingaba nemiphumela efana ne-hormone ye-estrogen. Lokhu kusho ukuthi kungasiza nasekulawuleni umjikelezo wakho wokuya esikhathini.

Imithamo ejwayelekile ye-curcumin isuka ku-100 mg iye ku-500 mg ethathwa kabili ngosuku.

Thenga izithasiselo ze-turmeric.

Kusihlwa uwoyela we-primrose

Uwoyela we-Evening Primrose uqukethe i-gamma-linolenic acid (GLA), i-omega-6 fatty acid eyehlisa ukuvuvukala.

Uwoyela we-Primrose wakusihlwa usetshenziselwa ukukhathazeka kwezempilo kwabesifazane abaningi, kufaka phakathi ukushisa okushisayo, ubuhlungu besifuba, nezimpawu ze-PMS. Olunye ucwaningo oludala lukhombisa ukuthi uwoyela we-primrose wakusihlwa unganciphisa izimpawu ze-PMS, kodwa ungatholi nzuzo.

Imithamo yama-3 kuye kwayi-6 amagremu nsuku zonke kawoyela we-primrose kusihlwa isetshenziswa kakhulu.

Thenga uwoyela we-primrose wakusihlwa.

u-Castor oil

Amafutha e-Castor ngokwesiko ahlukaniswa njenge- "emmenagogue," okusho ukuthi kucatshangwa ukuthi kukhuthaza ukugeleza kokuya esikhathini.

Ucwaningo ezilwaneni lukhombisa ukuthi uwoyela we-castor ungathinta umjikelezo wokuya esikhathini. Kunganciphisa nokuvuvukala, okungathuthukisa ubuhlungu bokuya esikhathini nokucinana.

Ukuze usebenzise uwoyela we-castor, zama ukulungiselela iphakethe lamafutha we-castor:

• Gcoba indwangu ye-flannel kumafutha e-castor, bese ukhipha uwoyela omningi.
• Beka indwangu ye-flannel egcwele uwoyela phezu kwesisu sakho.
• Vala i-flannel ngokugoqwa kwepulasitiki.
• Beka iphedi yokushisa noma ibhodlela lamanzi ashisayo phezu kwefulaneli embozwe ngepulasitiki. Khululeka bese ushiya endaweni imizuzu engu-45 kuya kwengu-60. Zama lokhu kanye nsuku zonke izinsuku ezintathu, noma ngaphezulu uma kudingeka.

Thenga uwoyela we-castor, iphedi yokushisa, nebhodlela lamanzi ashisayo.

Isexwayiso

Ungasebenzisi uwoyela we-castor uma ukhulelwe. Kungaba yingozi ekukhulelweni kwakho.

Zama izithako zomuthi

Khumbula, izithasiselo - noma ngabe kungukudla noma amakhambi - azilawulwa yi-FDA. Kufanele uhlale ukhuluma nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokuyisebenzisa.

Ezinye izithasiselo zingasebenzisana nezimo zezempilo ezingaphansi, kanye ne-OTC nemithi kadokotela.

I-cohosh emnyama

IBlack cohosh isitshalo esinezimbali esidabuka eNyakatho Melika.

Kwesinye isikhathi kusetshenziselwa ukunciphisa izimpawu zokunqamuka kokuya esikhathini - njengokushisa okushisayo, ukujuluka ebusuku, nokoma kwesitho sangasese sowesifazane - nokulawula ukuya esikhathini.

Abanye abacwaningi bakholelwa ukuthi le mifino isebenza ngokukhulisa amazinga ama-hormone estrogen, LH, ne-FSH.

Imithamo ye-20 kuye ku-40 mg nsuku zonke isetshenziswa kakhulu.

Thenga i-cohosh emnyama.

I-Chasteberry

I-Chasteberry ingenye yamakhambi asetshenziswa kakhulu kwezempilo yabesifazane, ikakhulukazi ekwehliseni izimpawu ze-PMS. Ungase uzwe namanye amagama alesi sihlahla, njenge-Vitex agnus-castus nesihlahla esihlanzekile.

I-Chasteberry ingasiza ekwehliseni i-prolactin futhi inyuse amazinga e-progesterone emzimbeni. Imijikelezo ingahle ivame kakhulu lapho la mahomoni amabili esilinganisweni. Ucwaningo lukhombisa nokuthi kunciphisa izimpawu ze-PMS, kufaka phakathi imizwa ecindezelekile, ubuhlungu besifuba, nokugcina uketshezi.

Uma uzama i-chasteberry, qiniseka ukuthi ufunda amalebula womkhiqizo eduze bese ulandela izincomo zokulinganisa umkhiqizo. Umthamo omuhle kakhulu uncike ekutheni umkhiqizo ulungiswa kanjani.

Thenga i-chasteberry.

UMugwort

IMugwort yayingenye yezitshalo zokuqala ezatshalwa ngabantu. Imibhalo yasendulo iyichaza njenge-tonic yokuya esikhathini, ithi ivusa izinkathi eziphuze ukufika noma ezingabanjwanga. Ukusetshenziswa kwayo kuyaqhubeka nanamuhla.

Uma kunethuba lokuthi kungenzeka ukuthi ukhulelwe, thintana nodokotela ngaphambi kokusetshenziswa.

UMugwort uvame ukudliwa njengetiye noma ama-capsule wokungezelela, kepha alukho ucwaningo kubantu olukhona, futhi umthamo ofanele awucaci.

Thenga i-mugwort.

Gcina isisindo esinempilo

Isisindo somzimba wakho singathinta umjikelezo wakho wokuya esikhathini, kodwa ukuthi isisindo sikuthinta kanjani ukuya esikhathini akucaci ngokuphelele.

Ngokusho kwabanye, uma ukhuluphele ngokweqile, kungenzeka futhi ukuthi ube nokuya esikhathini okubuhlungu. Noma kunjalo, olunye ucwaningo alutholanga lesi sixhumanisi.

Ucwaningo lwango-2017 luthole ukuthi ungahle ube nezikhathi ezingajwayelekile nokungabi nenzalo uma ukhuluphele ngokweqile. Ososayensi bakholelwa ukuthi ukukhuluphala ngokweqile kungathinta i-axis ye-HPA, elawula ama-hormone omzimba.

Ukushintsha kwesisindo nakho kungadala ukuya esikhathini okungajwayelekile. Ngesikhathi sokulahlekelwa isisindo noma ukuzuza kwesisindo, ungahle ube nezinguquko zokuya esikhathini.

Ukubheja okuhle kakhulu ukugcina izikhathi ezijwayelekile ukukhomba isisindo esingaguquguquki, esinempilo.

Vivinya umzimba njalo

Ukuvivinya umzimba njalo kunezinzuzo eziningi, kufaka phakathi ukwehla kwezimpawu ze-PMS nokuya esikhathini okubuhlungu.

Ukwehlisa izimpawu, phokophela ukuthola ukuzivocavoca umzimba ngemizuzu engama-30 ngosuku, njengokuhamba, ukugijima, ukuhamba ngebhayisikili noma ukubhukuda.

Gcina engqondweni lokho kungathinta nomjikelezo wakho ngokususa noma ukubambezela isikhathi sakho.

Prakthiza imikhuba emihle yokulala

Izinkinga zokuya esikhathini, ikakhulukazi i-PMS, zingaholela enkingeni yokulala kwabesifazane abaningi, okungaqhubeka nokwandisa izimpawu.

Ungasiza ekulweni nezinkinga zokulala ngokwenza imikhuba emihle yokulala. Thatha lezi zinyathelo ukusiza ukuthuthukisa ukulala:

• Lala bese uvuka cishe ngesikhathi esifanayo usuku ngalunye.
• Ungalali.
• Ungafundi noma ubuke i-TV embhedeni.
• Gwema ukudla i-caffeine ngemuva kwemini.
• Zivocavoce njalo, kodwa zama ukukwenza ngaphambi kwehora lesibili ntambama.

Nawa amanye amathiphu ayi-17 okuthi ungalala kanjani kangcono ebusuku.

Nciphisa ukucindezeleka

Ososayensi bathole ukuthi izindlala ze-adrenal zikhipha i-cortisol ne-progesterone ekuphenduleni ukucindezeleka. Ngenkathi ukukhishwa kweprogesterone kunganciphisa okwesikhashana ukungezwani noma ukukhathazeka, kungahle futhi kulahle umjikelezo wakho wokuya esikhathini.

Ukunciphisa ukucindezeleka okungapheli ngokuzindla, ukuphefumula okujulile, nezinye izindlela kungakusiza uzizwe ungcono futhi ubuyisele umjikelezo wakho endaweni efanele.

Kokunye ukuhlola, abantu abenza i-yoga imizuzu engama-35 usuku ngalunye, izinsuku ezi-5 ngeviki babone ukuthuthuka kokujikeleza komjikelezo, ubuhlungu, nezimpawu zesisu ezihambisana nezikhathi zabo.

Zama ukutshopa

I-acupuncture ifaka ukubeka izinaliti ezincanyana kakhulu ezindaweni ezihlukene zamandla emzimbeni. Ngokomuthi wendabuko waseShayina, ukutshopa kungalinganisa ukuhamba kwamandla emzimbeni. Lokhu kungasiza ekulawuleni izikhathi futhi kuthuthukise izimpawu ze-PMS noma ukuya esikhathini okubuhlungu.

Olunye ucwaningo lukhombisa ukuthi ukutshopa kunganciphisa amazinga e-FSH bese kuqala kabusha ukuya esikhathini kwabesifazane abebeyekile ukuya esikhathini. Ezinye izifundo futhi zibonisa ukuthi ukutshopa kunganciphisa ukuya esikhathini okubuhlungu, kepha imiphumela iye yahlanganiswa.

Thatha ukulawulwa kokuzalwa kwe-hormonal

Ukulawulwa kokubeletha kwe-Hormonal kuvame ukunikezwa ukusiza ngezikhathi ezingajwayelekile.

Kunezinhlobo ezahlukahlukene zemikhiqizo, kepha zonke zisebenza ukugcina amazinga ama-hormone ezinzile. Zingahle futhi zilawule imijikelezo futhi zinikeze ukukhululeka kuzimpawu, njengokucinana okunzima noma induna. Eminye imikhiqizo ingaqeda isikhathi sakho ngokuphelele.

Udokotela angakusiza ukuthi ukhethe umuthi wokuvimbela inzalo ongasebenza kangcono kuwe. Ungahle ube nemiphumela engemihle, kufaka phakathi isicanucanu, ukuzuza kwesisindo, noma ikhanda.

Qiniseka ukuthi utshela udokotela wakho uma ubhema. Kungakhuphula ubungozi bamahlule egazi.

Ingabe izikhathi ezingajwayelekile zingathinta ukuzala kwakho?

Yize isikhathi esivamile esingajwayelekile sivamile, isikhathi esingajwayelekile singahle senze kube nzima ukukhulelwa.

Isihluthulelo sokukhulelwa ukwenza ucansi ngaphambi nangesikhathi sokuvuthwa, okuyiwindi lakho elivundile kakhulu. Umjikelezo wenyanga ongajwayelekile wenza kube nzima ukunquma ukuthi u-ovulating, noma uzoba nini, noma nini.

Kwezinye izimo, isikhathi esingajwayelekile singabangelwa esinye isimo esithinta ukuzala, njenge-PCOS noma ukulahleka komsebenzi we-ovary.

Uma izikhathi zakho zingavamile futhi ufuna ukukhulelwa, cabanga ukusetha i-aphoyintimenti yangaphambi kokuqokwa nodokotela.

Lapho uzobona udokotela noma omunye umhlinzeki wezokunakekelwa kwempilo

Ngenkathi ushintsho olwenzeka ngezikhathi ezithile kumjikelezo wakho wokuya esikhathini lungaba ngenxa yengcindezi noma ezinye izinto zokuphila, ukungajwayelekile okungaguquki kungaba uphawu lwesimo sempilo esiyimbangela. Bheka udokotela noma omunye umhlinzeki wezokunakekelwa kwezempilo uma:

• awukabi nesikhathi izinyanga ezintathu
• unesikhathi esingaphezu kwesisodwa njalo ezinsukwini ezingama-21
• unesikhathi esingaphansi kwesisodwa njalo ezinsukwini ezingama-35
• izikhathi zakho zihlala isikhathi esingaphezu kwesonto ngesikhathi
• ucwilisa ngomkhiqizo owodwa noma eminingi yokuya esikhathini ngehora
• udlulisa amahlule egazi alingana noma amakhulu kunekota

Udokotela wakho uzosebenzisana nawe ukuthola imbangela eyisisekelo futhi athuthukise uhlelo oluhambisana nezidingo zakho. Lokhu kungathatha isivivinyo nephutha, ngakho-ke vuleleka kudokotela wakho bese uyasinika isikhathi.