Iyini i-Seed Cycling futhi ingakusiza ngempela ngesikhathi sakho?

-Delile

• Kuyini ukuhamba ngebhayisikili?
• Kusebenza kanjani ukuhamba ngebhayisikili ngembewu?
• Bathini odokotela mayelana nokuhamba ngebhayisikili?
• Ingabe kufanele uzame ukuhamba ngebhayisikili?
• Buyekeza kwe-

Umqondo wokuhamba ngebhayisikili wembewu (noma ukuvumelanisa imbewu) udale ukubhuza okuningi muva nje, njengoba kwenziwa njengendlela yokuphatha izimpawu ze-PMS nokulawula ngokwemvelo amahomoni.

Kuyingxoxo yomphakathi ethokozisayo enikezwe iqiniso lokuthi, muva nje eminyakeni embalwa eyedlule, ukusho igama elithi "inkathi" esidlangalaleni kwakuyinto enhle, gcinela izindatshana ezikomagazini besifazane noma amakhonsathi ehhovisi lakho le-ob-gyn. Noma kunjalo izikhathi ziyashintsha-wonke umuntu ukhathazekile ngokukhuluma ngezikhathi njengamanje.

Imikhiqizo eminingi iya ngokuya ihileleka engxoxweni yokuya esikhathini, ithi ingasiza abesifazane ukuba babe nezikhathi ezivamile noma ezingaba buhlungu kakhulu. Enye yalezo Inkathi Yokudla, inkampani egxile ekulinganiseni kabusha ama-hormone ngokwemvelo-aholela enkathini engcono kakhulu (okungukuthi, izimpawu ezimbalwa ze-PMS ezibangelwa amazinga e-hormone yokufutheka) -ngomjikelezo wembewu. Kodwa, kusho ukuthini ngempela lokho?

Kuyini ukuhamba ngebhayisikili?

Ukuhamba ngebhayisikili ngembewu kuwumkhuba wokudla inhlanganisela ethile yezinhlamvu ezifakwe iflakisi, ithanga, ubhekilanga, nenani elithile leseame ezigabeni ezehlukene zomjikelezo wakho wokuya esikhathini. Kudinga ukuhlela okuncane, njengoba uzodinga ukulandelela umjikelezo wakho ukulungiselela imbewu ezodliwa. (Ukugaya imbewu eluhlaza kusetshenziswa umshini wokugaya ikhofi noma umshini wokugaya imbewu okhethekile kuqinisekisa ukuthi uzothola izinzuzo ezigcwele. Izakhamzimba zingaphakathi kwembewu futhi kungaba nzima ukumunca ngaphandle kokuyihlafuna kahle, njengoba kubikiwe ngaphambilini.)

Ngokombono, inqubo iqinile impela. Emasontweni amabili okuqala omjikelezo wakho, owaziwa ngokuthi isigaba se-follicular, udla isipuni esisodwa sembewu yomhlabathi ye-flaxseed kanye nembewu yethanga eliphansi ngosuku. Emavikini amabili wesibili, noma isigaba se-luteal, ushintshela ku-isipuni esisodwa ngasinye se-sunflower nomhlabathi wembewu yesame ngosuku. (Okuhlobene: Amantongomane Nembewu Enempilo Kunayo Yonke Okungafakwa Esidlweni Sakho)

Kuhle uma ungagaya imbewu ngaphambi kokuyidla, kusho isazi sokudla okunempilo esibhalisiwe uWhitney Gingerich, R.D.N., umnikazi weWhitney Wellness LLC. Kodwa-ke, "amakhasimende ami amaningi angabesifazane abamatasa abangenaso isikhathi sokugaya imbewu yefilakisi njalo lapho sebelungele i-smoothie yabo," esho, "ngakho ngincoma ukuthi ngiwathenge aphelele, ngiwagaye futhi agcinwe. efrijini."

Ngaphezu kwama-smoothies, uGingerich uncoma ukungeza imbewu yomhlaba ezintweni ezifana namasaladi noma i-oatmeal, noma ihlanganiswe ne-spoonful yebhotela lamantongomane. Isikhathi Sokudla sihlinzeka ngemodeli yebhokisi lokubhalisa eliza nokudla okulula kwansuku zonke okubizwa ngokuthi yi-Moon Bites, okungamaphakeji amancane amahle kuma-flavour afana ne-chocolate chip ne-carrot ginger aqukethe yonke imbewu yomhlabathi oyidingayo kumjikelezo ngamunye-kuqeda umsebenzi wokulungiselela.

Kusebenza kanjani ukuhamba ngebhayisikili ngembewu?

Imbewu iqukethe ama-phytoestrogens, ama-estrogens okudla atholakala ngokwemvelo ezitshalweni. Embewini, ama-phytoestrogens ngama-polyphenols abizwa ngama-lignans. Uma udla ama-lignan ezitshalo, amagciwane akho amathumbu awaguqula abe ama-enterolignans, i-enterodiol, ne-enterolactone, anomphumela obuthakathaka we-estrogenic, kusho uMelinda Ring, M.D., umqondisi omkhulu we-Osher Center for Integrative Medicine eNorthwestern University eChicago. Lokho kusho ukuthi njengama-estrogens omzimba wakho, angabopha kuma-estrogen receptors ezithweni kuwo wonke umzimba wakho. Lapho sebebophile, noma kunjalo, bangaba nomphumela ofana ne-estrogen noma umphumela ovimba i-estrogen, kusho uDkt. Kodwa-ke, uyaphawula, wonke umuntu unempendulo ehlukile kakhulu kuma-phytoestrogens, futhi umphumela uncike kakhulu ezintweni ezinjenge-gut microbiome yakho. Ngokombono, le nqubo isiza ukulawula izimpawu ze-PMS ngokulinganisa i-estrogen nokugwema ukubusa kwe-estrogen (amazinga aphezulu kakhulu e-estrogen), okungaba yinto ebaluleke kakhulu ezikhathini ezingemnandi nezisindayo, uyanezela. Nokho, ucwaningo alukusekeli ngempela ukugitsheliswa kwembewu-okungenani, okwamanje.

Bathini odokotela mayelana nokuhamba ngebhayisikili?

“Nakuba ngingumlandeli omkhulu wezimbewu, angicabangi ukuthi kunobufakazi obanele obubonisa ukuthi kudingeka sidle imbewu ehlukene phakathi nezikhathi ezihlukahlukene zomjikelezo wethu,” kusho uDkt.

Ucwaningo oluningi olwenziwe ngembewu lwenziwe ezilwaneni ezidla imbewu nsuku zonke, hhayi ngendlela yokujikeleza, uthi. Izinzuzo ze-flaxseed-umthombo wokudla omkhulu kakhulu wama-lignans-ziye zacwaningwa kakhulu kubantu (zikhonjiswe ukusiza ekwandiseni isigaba se-luteal futhi ngokunokwenzeka kuthuthukise ukujwayela kokuphuma kwamaqanda). Kodwa ucwaningo ngemiphumela yethanga, ubhekilanga kanye nembewu yesesame lunqunyelwe.

Imbewu nayo ingathinta abesifazane abahlukene ngezindlela ezahlukene, ngakho-ke kunzima ukubikezela kahle ukuthi umphumela ungaba yini, wengeza uDkt. "Angicabangi ukuthi [ukuhamba ngebhayisikili] kuzoba yingozi, kodwa ngibonile abesifazane bethatha i-phytoestrogens futhi kunokuba balawule, [imijikelezo yabo] yaba yinto engavamile." (Okuhlobene: Izimbangela eziyi-10 zezikhathi ezingajwayelekile)

U-Eden Fromberg, M.D., i-ob-gyn e-Holistic Gynecology New York, ugunyazwe yibhodi kwezokwelapha ezididiyelwe. Usebenzisa imbewu neziguli zakhe - kepha njalo ngokuhlangana nezinye izindlela, njengamakhambi, nokudla nezinguquko endleleni yokuphila.

"Ngicabanga ukuthi imfundiso yokuthi ukuhamba ngebhayisikili yenza kubelula ukuhluka nobunzima bemijikelezo yemvelo, ukungalingani kwamabhayisikili, kanye nezigaba zemijikelezo yokuphila kwabesifazane, futhi ichaza isayensi efanele ngendlela elingana," kusho uDkt. Fromberg.

Lokho akusho ukuthi imbewu ayinawo amathani wezinye izinzuzo zezempilo, ngisho noma isayensi ingayisekeli ncamashi indlela yokugibela ibhayisikili. Isibonelo, uDkt. Fromberg uvame ukuncoma imbewu ye-fenugreek, athi ilingise i-testosterone noshukela wegazi ngenkathi inciphisa amajaqamba okuya esikhathini nokwenza ngcono ukugaya ukudla.

Ingabe kufanele uzame ukuhamba ngebhayisikili?

Uma unesikhathi futhi ufuna ukuya ngakho, ochwepheshe bayavuma ukuthi cishe ngeke kukulimaze. Ngokwe-anecdotally, uDkt Ring uzwa abesifazane bethi bacabanga ukuthi ukuhamba ngebhayisikili kwenze ukuthi izimpawu zabo ze-PMS zingabi zimbi kakhulu. Uma ufuna ukuqala ngendlela eyisisekelo, uphakamisa ukuthi udle isipuni esisodwa sembewu yomhlabathi ngosuku ukuze usekele impilo yakho yonke ye-hormone. Futhi kufanele ubekezele; kungathatha okungenani izinyanga ezintathu ngaphambi kokubona noma yiluphi uhlobo lokuthuthuka ezimpawu zakho, ngokusho kwabasunguli be-Food Period uBritt Martin noJenn Kim.

Ziningi ezinye izindlela ezingokwemvelo zokunciphisa izimpawu ze-PMS, njengokuthatha i-vitex agnus-castus (chasteberry), i-calcium, noma izithasiselo ze-B6; futhi uzama ukukhanda i-acupuncture, reflexology, noma i-yoga, kusho uDkt. Ukudla ukudla okususelwa ezitshalweni-okungabandakanya ngokwemvelo imbewu enempilo-futhi kuvame ukusiza ukwehlisa i-PMS, uyanezela.

“Ngiyethemba ukuthi kuzoba nocwaningo olwengeziwe mayelana nalokhu esikhathini esizayo,” kusho uGingerich, othi baningi abantu abambuze ngakho. "Ngizizwa sengathi abantu sebeyazi manje ngemiphumela ukudla kwabo nezinto ezibazungezile ezinayo [emizimbeni yabo], futhi bafuna izindlela zokwenza izinto ngokwemvelo."

Enye into okufanele uyikhumbule uma uqala uhlobo lwemithi esindayo: Uzodinga ukuphuza amanzi amaningi kunokujwayelekile ukukhokhela i-fiber eyengeziwe, kusho uGingerich, noma ubekezelele imiphumela (ukuqunjelwa okubuhlungu).

Buyekeza kwe-