Ingabe Kufanele Udle Ngokuya Ngomjikelezo Wakho Wokuya esikhathini?

-Delile

• Kungani Abesifazane Abengeziwe Bevumelanisa Ukudla Kwabo kanye Nomjikelezo Wabo
• Indlela Esebenza Ngayo
• Izinsuku 1 kuya ku-5: Ukuya esikhathini
• Izinsuku 6 kuya ku-14: Isigaba Esilandelanayo
• Izinsuku 15 kuya ku-17: Isigaba se-Ovulatory
• Izinsuku 18 kuya ku-28: Isigaba seLuteal
• Eminye Imicabango Yokugcina
• Buyekeza kwe-

Eminyakeni embalwa edlule, kube nokukhuphuka okukhulu kwentshisekelo ezindleleni ezingajwayelekile zokubhekana nezindaba zezempilo. Abantu abaningi baphendukela ekuthinjweni izinhlungu zasemhlane, futhi kukhona ukuphakama kokuthandwa kwemithi esebenzayo. Omunye umkhuba ozuza i-traction enkulu? Ukudla okunomsoco usebenzisa i-biohacking ukulawula i-biology yomuntu. (Bheka nje #biohacking hashtag ku-Instagram.)

Lokhu kufaka umqondo wokulungisa indlela odla ngayo ngokuya ngomjikelezo wakho wokuya esikhathini. Yebo-ngempela. Abameli bale ndlela yokudla okunempilo bathi akusizi nje kuphela abesifazane abanemijikelezo ejwayelekile yokuya esikhathini ukuthi bazizwe bengaphezulu komdlalo wabo kuzo zonke izigaba zomjikelezo, kepha futhi kungasiza ekunciphiseni izingqinamba eziningi zehomoni ezifana ne-polycystic ovarian syndrome (PCOS), i-PMS, ne-endometriosis . Nakhu okufanele ukwazi ngaphambi kokuzama.

Kungani Abesifazane Abengeziwe Bevumelanisa Ukudla Kwabo kanye Nomjikelezo Wabo

"Njengoba izindaba zezempilo zokuya esikhathini zikhula, izixazululo ezijwayelekile zehluleka abesifazane, kanye nempilo yemvelo iba yinsakavukela, abesifazane abaningi bafuna izixazululo ezenzelwe i-biology yabo ehlukile futhi ngokuhambisana nezindinganiso zabo," kusho u-Alisa Vitti, uchwepheshe wamahomoni nabasebenza ngokudla okunomsoco, umbhali we Ikhodi Yowesifazane, umsunguli we-FLO Living Hormone Center kanye nohlelo lokusebenza lwesikhathi se-MyFLO. Futhi, njengoba ukuqwashiswa kwezimo zamahomoni nokungazali kuyanda, abesifazane baba nolwazi oluthe xaxa ngezinketho zabo futhi maningi amathuba okuthi bazame okuthile okusha ukulawula ukuzala kwabo kanye nempilo yokuya esikhathini.

UVitti uthi ukudla ngokwezigaba zomjikelezo wakho kungakusiza ukwandisa amandla akho, imizwa yakho, nesikhumba sakho, futhi kungaqeda izimpawu ze-PMS. Uphinde athi kungasiza ngezimo ezinjenge-PCOS, i-endometriosis, kanye nokuzala - kepha ukuxhaswa kwalezi zimangalo akusekelwa ngokuphelele yisayensi. Kunobufakazi bokuthi izinguquko zokudla ziyashintsha yenza ube nomthelela engozini yokungabi nenzalo ngenxa yokuphazamiseka kwe-ovulatory, njenge-PCOS, yize ucwaningo lungabheki ukudla ngokuya ngomjikelezo wakho ngqo; kumayelana nokwenza ngcono ukudla okuphelele, ukwenza izinguquko endleleni yokuphila enempilo, futhi ezimweni eziningi, ukunciphisa umzimba.

Noma kunjalo, ochwepheshe bezempilo abajwayelekile abamelene nomqondo nganoma iyiphi indlela. "Lapho ubukeza imibhalo yezokwelapha, abukho ubufakazi obuningi obusikisela ukuthi le ndlela ingakusiza uzizwe ungcono phakathi nomjikelezo wakho," kusho uChristine Greves, MD, ob-gyn e-Orlando Health. "Kodwa-ke, ngenxa yokuthi ukudla nemisebenzi ephakanyiselwe 'ukuvumelanisa umjikelezo' kunempilo ngendlela emangalisayo, angiyiboni ingozi ngokuzama uma othile edonsa kanzima ngomjikelezo wakhe. Kuhlale kukuhle ukuba nethemba, futhi uma ushintsha isimo sakho sengqondo. Ukudla kuyasiza ngalokho, inqobo nje uma kungenangozi, lokho kuhle kakhulu! " Kubalulekile ukuqaphela, nokho, ukuthi uncoma ukuthi ungene nodokotela wakho kuqala uma ucabanga ukusebenzisa le ndlela ukwelapha isimo esibi kakhulu (njenge-PCOS noma i-endometriosis). "Kubalulekile ukuthi udokotela wakho abambe iqhaza ekuqaleni ukukhipha ezinye izimbangela ezingaba nomthelela ezinkingeni zomjikelezo wakho wokuya esikhathini," esho. (Okuhlobene: Yini I-Premenstrual Dysphoric Disorder?)

Indlela Esebenza Ngayo

Cabanga ukuthi ukudla ngokuya ngomjikelezo wakho kuyinto ongafuna ukuyizama? Ukuphakama nje phezulu: Le ndlela ayihambisani nokusebenzisa izinhlobo ezithile zokulawulwa kokuzalwa kwamahomoni okuvimbela i-ovulation, njengePilisi nendandatho yokufihla ama-hormone. "Lo muthi ucindezela ingxoxo ye-hormone ye-brain-ovary ukuze ungabi nomjikelezo," kuchaza uVitti. Lokho kusho ukuthi umzimba wakho awudluli ezigabeni ezahlukahlukene ezibalwe ngezansi, ngakho-ke ngenkathi ukudla okuthile okukhulunyiwe kusalokhu kukuhle kuwe, ngeke kukusize ukulawula ama-hormone akho ngoba i-BC yakho isivele inakho lokho. Abesifazane abanama-IUD amahomoni kungenzeka bakwazi ukuthola izinzuzo ezithile uma besathola izikhathi zabo, kusho uVitti, ngoba i-IUD ayivimbeli ukuvuthwa kweqanda. Uma ungekho ekulawuleni ukuzalwa, kuwumqondo omuhle ukulandelela umjikelezo wakho usebenzisa uhlelo lokusebenza noma ijenali yezinyanga ezimbalwa zokuqala. (Okuhlobene: Izigaba Zomjikelezo Wakho Wokuya esikhathini-Kuchaziwe)

Hlala ukhumbula, ngenkathi abanye besifazane bethi bazuzile kule ndlela yokuthonya efana no-Lee Tilghman yokuthi indlela kaVitti imsize kanjani ukubhekana nochwepheshe be-PCOS bexwayisa ngokuthi akuyona ikhambi eliyisimangaliso lazo zonke izindaba zokuya esikhathini nokuzala. Noma kunjalo, lawa macebiso okudla okunempilo angasiza ekukhuliseni umoya wakho futhi akhulise amandla enyangeni yonke.

Izinsuku 1 kuya ku-5: Ukuya esikhathini

Usuku lokuqala lomjikelezo wakho wusuku oqala ngalo ukuya esikhathini. "Kulapho i-estrogen ne-progesterone iphansi," kusho u-Lauren Manganiello, isazi sezokudla esibhalisiwe, umqeqeshi, nomnikazi we-Lauren Manganiello Nutrition & Fitness e-NYC. Cishe usuvele uyazi ukuthi kwenzekani ngalesi sigaba: "Ulwelwesi lwesibeletho luyachitheka futhi kuphuma ukopha."

URachel Swanson, ingcwethi yokudla ebhalisiwe yeLifespan Medicine, uthi ukufaka amakhambi athile nezinongo ekudleni kwakho kungasiza ngezimpawu ongazithola ngesikhathi sokuya esikhathini. "ICinnamon ibuye ikhonjiswe ukuthi ikhombisa umthelela omkhulu ezimpawu ze-dysmenorrhea (izikhathi ezibuhlungu) kwabesifazane abasebasha ngaphandle kwemiphumela emibi, futhi isafron yesinongo ingakwazi ukuthuthukisa izimpawu zomzwelo nezomzimba ze-PMS."

Ukunakekela impilo yakho engokomzwelo nakho kubalulekile ngalesi sikhathi. “Eningini lethu, isivakashi sethu sanyanga zonke sisenza sizizwe sididekile futhi lapho singazizwa kahle, sivame ukuphendukela ekudleni okududuzayo,” kuphawula uWhitney English, isazi sokudla okunempilo esibhalisiwe nomqeqeshi. Ngenxa yalokhu, isiNgisi sincoma ukubheka umfutho wokudla okungokomzwelo kuleli sonto lokuqala lomjikelezo wakho. “Esikhundleni sokuthola ukudla okulula okugayiwe noshukela okugayiwe kakhulu, zama ukuthola ukudla okuphelele okuzoqeda lezo zifiso,” uyaphakamisa. "Ukudla amajikijolo afriziwe ngoshokoledi omncane omnyama kuyindlela enhle yokwanelisa izinyo lakho elimnandi. Okunye ukudla okulula nokudla okunethezekile yi-popcorn. Yithuthukise ngokukhipha isikhwama sezinhlamvu ezingenalutho bese ufaka okokufaka kwakho njengamafutha omnqumo ayengeyona intombi, usawoti wasolwandle, nemvubelo yokudla okunempilo. "

Okokugcina, ungahle uthande ukukhuphula ukudla kwakho ukudla okune-iron ngesikhathi sakho. I-ayoni iyalahleka egazini futhi ukuyishintsha kungasiza ekuvimbeleni izimpawu ezihlobene nokuntuleka kwe-iron njengokukhathala,” kusho isiNgisi. "Imithombo emihle yensimbi ifaka phakathi udali, i-quinoa, imifino enamaqabunga, nembewu yethanga. Sebenzisa lokhu kudla okutshalwe ezitshalweni ngokudla okune-vitamin C okunothile njengopelepele wensimbi, ezisawolintshi, noma ama-strawberry ukusiza ukukhulisa ukutholakala kwensimbi." Njengoba abesifazane abalawula ukubeletha kwe-hormonal bangaba nokukhipha ukopha okufana nesikhathi, le yingxenye yokudla komjikelezo wakho wokuya esikhathini ongasebenza, kepha ikakhulukazi uma uhlangabezana nokugeleza okunzima.

Izinsuku 6 kuya ku-14: Isigaba Esilandelanayo

Lapho isikhathi sakho sesiphelile, izintambo ezingeni le-ovary ezivuthiwe kanye ne-estrogen ziqala ukukhuphuka kancane, kusho uVitti. Manje yisikhathi emjikelezweni wakho sokugxila ekudleni okulungele amathumbu. Njengoba enye yezindlela umzimba ophula ngayo i-estrogen isesiswini, ukwengeza ekudleni okuvutshiwe, okusanhlamvu okuhlumile, amaprotheni alula, nemifino eshubile konke kuzosiza ukusekela i-microbiome, uyachaza. (BTW, nakhu ukuthi kungani kufanele ungeze ukudla okuvutshiwe ekudleni kwakho noma ngabe isitayela sakho sokudla.)

"Ngesikhathi sesigaba sezintambo, uzofuna ukuqinisekisa ukuthi uthatha amavithamini amaningi we-B, abalulekile ekukhiqizeni amandla," kunezela isiNgisi. "Finyelela ukudla okunjengamantongomane, imidumba, nemifino enamaqabunga. I-B12 ibaluleke ngokukhethekile ekukhiqizeni amangqamuzana egazi abomvu futhi itholakala kuphela ekudleni kwezilwane, ngakho-ke ama-vegans noma lawo adla kakhulu ekudleni okutshalwe ezitsheni kumele aqiniseke ukuthi bakuthola kusuka kubiyelwe ukudla okufana nobisi lwamantongomane kanye nemvubelo enomsoco noma okuvela ezithasiselweni."

Izinsuku 15 kuya ku-17: Isigaba se-Ovulatory

Lesi yisigaba esifushane kunazo zonke, i-ovulation. "Yilapho amazinga e-estrogen ephakama futhi amazinga e-testosterone ne-progesterone ekhuphuka," kusho uManganiello. Futhi i-FYI, lesi isikhathi esingcono kakhulu sokuzivocavoca okunamandla kakhulu. Uma wenza kanjalo, uzofuna ukukugcwalisa lokho ngophethiloli wokuzivocavoca wekhwalithi ephezulu. "Ngesikhathi se-ovulatory, amazinga akho wamandla aphezulu ngaso sonke isikhathi," kusho isiNgisi. "Qiniseka ukufaka uphethiloli kahle ngemuva kokuzivocavoca kwakho ngokudla okulinganiselayo kwama-carbohydrate ayinkimbinkimbi namaprotheni ukuxhasa ukukhula kwemisipha nokubuyiselwa." Ukukhetha kwakhe? "I-oatmeal egcwele amaprotheni enezinhlamvu ze-chia, iflaksi, kanye ne-hemp enamaprotheni iyindlela enhle kakhulu yasekuseni yangemuva kokujima, noma ukhethe isitsha se-Buddha esiphundu esigcwele i-quinoa ecebile izakhamzimba, imidumba, nemifino enemibala yokudla kwasemini."

Izinsuku 18 kuya ku-28: Isigaba seLuteal

Isigaba se-luteal siqala ngemva nje kokuphela kwewindi lakho elivundile. "Ngalesi sikhathi, i-progesterone iqala ukukhuphuka, okungadala imizwa yokukhathala ikhumbule futhi ilethe ukuqunjelwa nokuqunjelwa," kusho isiNgisi. "Ngasekupheleni kwalesi sigaba, lapho iqanda lingavundiswanga, umzimba wakho uthola ukubonwa kwawo ukuze uqalise yonke le nqubo futhi. Izinga leHormone lehla futhi nazo, imizwa yakho; lokhu ukufika okuesabekayo kwe-PMS."

Ama-Adaptogens afana ne-ashwagandha angasiza ekuphatheni ukucindezeleka, amanothi kaVitti. (Uma unesifiso sokwazi ngabo, yingakho ama-adaptogens kufanelekile ukuthola i-hype yezempilo.) UTumeric angasiza futhi kulesi sigaba, ngokusho kukaSwanson. Uthi: "I-Curcumin iboniswe ukuthi iyasiza ekunciphiseni ubunzima bezimpawu ze-PMS," kusho yena, "Lokhu kuboniswe ocwaningweni olulawulwa yi-placebo olungahleliwe, oluyimpumputhe kabili, futhi kungenzeka ukuthi kungenxa yekhono le-curcumin lokulinganisa ukuvuvukala nokuthonya ama-neurotransmitters."

IsiNgisi sincoma futhi ukuphuza amanzi amaningi nokudla ukudla okusekela uhlelo olunempilo lokugaya ukuze kuliwe nokuqunjelwa nokuqunjelwa okujwayelekile ekugcineni komsila walesi sigaba. “Ukudla okune-fiber okugcwele okusanhlamvu, izithelo nemifino kuzosiza ukuhambisa izinto,” usho kanje. "Kuya ngokuthi isisu sakho sibucayi kangakanani, ungahle uthande ukugwema okwesikhashana ukudla okunempilo okungaba nomthelela ekuqunjweni nasezigesi ezifana ne-broccoli, ukholifulawa, ubhontshisi, u-anyanisi nogalikhi." Futhi ngenkathi eluleka abantu ukuthi baziqhelelanise neziswidi zokufakelwa ngokujwayelekile, uncoma ikakhulukazi ukweqa phakathi nalesi sigaba, ngoba kungenza izinkinga zokugaya ukudla zibe zimbi kakhulu.

Eminye Imicabango Yokugcina

"Ngizoxwayisa abesifazane ukuthi bangalindeli imiphumela enqala ngokuya ngalezi ziqondiso noma ekuthatheni umqondo omnyama nomhlophe mayelana nezincomo," kusho isiNgisi. "Ukudla ukudla okunomsoco nsuku zonke ngezinhlobonhlobo eziningi zokudla okusekelwe esitshalweni, ukudla okuphelele kubaluleke kakhulu kunokulungisa ukudla kwakho kumjikelezo wakho."

Eqinisweni, ukuba lukhuni kakhulu emikhubeni yakho yokudla kwehlula injongo yale ndlela yokudla, okulalela umzimba wakho futhi udle ngokufanele. "Abesifazane bazama ukuthola okuningi ngokuhambisana nemizimba yabo, okuyinto enhle," kusho uManganiello. "Kodwa into yokugcina ofuna ukuyenza ukuzikhathaza ngokulandela imihlahlandlela ethile."

Buyekeza kwe-