Ungawalawula njani amaXesha akho: Iingcebiso ezingama-20 kunye namaqhinga

Umxholo

• Vavanya ukutya okutyayo
• Tsiba ukutya okune-carb ephantsi
• Yithi hayi kwizidlo ezinefayibha ephezulu
• Qinisekisa ukuba ufumana amafutha aneleyo
• Qinisekisa ukuba ufumana ubungakanani obaneleyo
• Yonwabela ipayina kunye neepapaya
• Cinga ngezongezo zokutya
• Inositol
• Isinamon
• Isithsaba
• I-oyile ye-primrose yangokuhlwa
• icastor oyile
• Isilumkiso
• Zama izongezo zemifuno
• Umnyama cohosh
• I-Chasteberry
• UMugwort
• Gcina ubunzima obusempilweni
• Yenza umthambo rhoqo
• Ziqhelise imikhwa elungileyo yokulala
• Ukunciphisa uxinzelelo
• Zama ukwenza i-acupuncture
• Thatha ulawulo lokuzalwa kwehomoni
• Ngaba amaxesha angaqhelekanga anokuchaphazela ukuzala kwakho?
• Nini ukubona ugqirha okanye omnye umboneleli wezempilo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ixesha lomfazi (ukuya exesheni) yinxalenye yendalo kumjikelo wakhe wenyanga. Inani leentsuku ezichithwe exesheni lingahluka kakhulu kumntu kumntu. Uninzi lwabantu luphuma igazi kangangeentsuku ezimbini ukuya kwezisixhenxe. Iimpawu zangaphambi kokuya exesheni (PMS) zihlala ziqala kwiintsuku ezi-5 ukuya kwezi-11 phambi kokuba ixesha lakho liqale.

Ukuguquguquka kwamaxesha ngamaxesha kwiimpawu, ukuhamba exesheni, kunye nexesha elipheleleyo zihlala zingabangeli inkxalabo. Ukutya, ukuzivocavoca, kunye noxinzelelo konke kunokuchaphazela amadlala alawula ibhalansi yomzimba wakho, ethi yona ichaphazele ixesha lakho lenyanga.

Funda ukuze ufumane ukuba ungalifumana njani ixesha eliguqukayo libuyele emgceni kunye notshintsho kwindlela yokuphila, izongezo, kunye nezinye iindlela zonyango.

Vavanya ukutya okutyayo

Ukutya ukutya okuncinci okanye ukungafumani umxube olungileyo wezondlo kunokucinezela i-hypothalamus, pituitary, kunye ne-adrenal glands. La madlala alawula ibhalansi yomzimba wakho, enokuchaphazela amaxesha akho. Qhubeka ufunda ukuze ufunde into onokuthi uyiphephe kunye nento onokuyifaka kwisidlo sakho.

Tsiba ukutya okune-carb ephantsi

Ukungafumani ngokwaneleyo iikhabhoyidi kungakhokelela kwimijikelezo engaqhelekanga okanye ephosiweyo (amenorrhea). Ukutya okune-carb ephantsi kungaphazamisa ukusebenza kwe-thyroid kunye namanqanaba asezantsi e-leptin emzimbeni. ILeptin iveliswa ziiseli ezinamanqatha kwaye inceda ekulawuleni iihomoni zokuzala.

Iingcali zincoma ukufumana i-225 ukuya kwi-325 iigram ze-carbs ngosuku ukuba usebenzisa i-2,000-calorie diet. Oku kuthetha ukuba kuya kufuneka ufumane malunga neepesenti ezingama-45 ukuya kuma-65 zeekhalori zakho zemihla ngemihla zokutya kwiicarbohydrate.

Yithi hayi kwizidlo ezinefayibha ephezulu

Ifayibha inokuhlisa ukugxilwa kwe:

• weprogesterone
• estrogen
• i-hormone ye-luteinizing (LH)
• i-hormone evuselelayo (FSH)

Abaphandi bakrokrela ukuba kungenxa yoko le nto abasetyhini abatya ukutya okunefayibha ephezulu banomngcipheko ophantsi wokuba nomhlaza wamabele.

Ezi hormone zikwadlala indima ebalulekileyo kwinkqubo yokuzala komzimba. Ngenxa yoko, ukutya kakhulu ifayibha kunokuchaphazela i-ovulation, ukwenza ixesha emva kwexesha okanye ukubangele ukuba uzitsibe ngokupheleleyo.

Kodwa ayilulo lonke uphando oluxhasa olu luvo. Olunye uphononongo alufumanisanga siphumo sefayibha kwi-ovulation kunye nasexesheni.

Iingcali zicebisa ukufumana i-25 ukuya kwi-30 yeegramu zentsinga ngemini.

Qinisekisa ukuba ufumana amafutha aneleyo

Ukutya amafutha aneleyo kunokuxhasa amanqanaba ehomoni kunye ne-ovulation. I-Polyunsaturated fatty acids (i-PUFAs) ibonakala iyona nto yenza umehluko omkhulu.

Imithombo eqhelekileyo ibandakanya:

• islamoni
• iioyile zemifuno
• iminqwazi
• iimbewu zeflax

Iklinikhi yaseCleveland icebisa ukuba iipesenti ezingama-20 ukuya kuma-35 zeekhalori zakho zemihla ngemihla mazibe ngamafutha. Phantse iipesenti ezi-5 ukuya kwezi-10 zale khalori kufuneka zivele ngokukodwa kwii-PUFAs.

Qinisekisa ukuba ufumana ubungakanani obaneleyo

I-Folate kuthiwa ikhuthaza i-ovulation rhoqo kunye nokwandisa amanqanaba eprogesterone kwisiqingatha sesibini somjikelo wokuya esikhathini. Oku kunokuxhasa ukuchuma.

Iingcebiso zangoku zii-400 micrograms (mcg) mihla le. Ugqirha wakho unokucebisa i-800 mcg okanye ngaphezulu kuxhomekeke kwimbali yakho yezempilo.

Yonwabela ipayina kunye neepapaya

Kukho intetho ethi uphayinaphu kunye nepapaya inokunceda ekulawuleni amaxesha.

• Ipapaya iqulethe icarotene, isondlo esixhasa amanqanaba e-estrogen. Esi siqhamo sitropiki sinokunceda kwisivumelwano sesibeleko.
• Iinanapples ziqulathe i-enzyme bromelain, enokunceda ekuhambeni kwegazi kunye nokuveliswa kweeseli ezibomvu nezimhlophe zegazi.

Zombini ukutya okunempilo konke kufanelekile ukubandakanya kwisidlo sakho ngaphandle kweziphumo zazo.

Cinga ngezongezo zokutya

Ezinye izongezo zinokukhuthaza ukuba sexesheni ngokuxhasa amanqanaba akho e-hormone okanye ujongane nokusilela kwesondlo.

Kuya kufuneka usoloko uthetha nomboneleli wezempilo ngaphambi kokuba uthathe naluphi na uncedo.

Nangona izongezo zifumaneka kwikhawuntara ngaphandle kommiselo kugqirha wakho, azilawulwa luLawulo lwezoKutya kunye noLawulo lweziyobisi (FDA). Oku kuthetha ukuba akufuneki baqinisekiswe ukuba bakhuselekile kwaye bayasebenza ngaphambi kokuba bathengiswe ezivenkileni.

Ezinye izongezo zinokunxibelelana neemeko zempilo ezingaphantsi, kunye ne-over-the-counter (OTC) kunye nonyango lwamayeza. Ukongeza, ezinye izongezo zinokungakhuseleki ukuthatha ukuba ukhulelwe okanye uceba ukukhulelwa.

Inositol

I-Inositol yinto efana ne-vitamin efana ne-B eyenzeka ngokwemvelo emzimbeni wakho. Kukwiintlobo ngeentlobo zokutya, kubandakanya inyama, iziqhamo zesitrasi, kunye neembotyi.

Inositol ibandakanyeka kwindlela umzimba wakho oyisebenzisa ngayo ihomoni ye-insulin. Inokuchaphazela ezinye iihormoni, kubandakanya i-FSH, kwaye ibalulekile ekusebenzeni kwe-ovary, ngenxa yoko inokuphucula ixesha elingaqhelekanga.

Ukuthatha izongezo ze-inositol nako kunokuphucula i-ovulation kunye neqondo lokukhulelwa kwabasetyhini abafumana unyango kunyango lokuzala.

Thenga izongezo ze-inositol.

Isinamon

I-Cinnamon inokukunceda ukulawula amanqanaba e-insulin emzimbeni wakho, onokuba nefuthe kwezinye iihormoni kunye nokuya esikhathini.

Kwabasetyhini abane-polycystic ovary syndrome (i-PCOS) abahlala benamanqanaba aphezulu e-insulin kunye namaxesha angaqhelekanga, isinamon inokubangela ukuba ube sexesheni rhoqo.

Isongezelelo seCinnamon sinokunciphisa iintlungu kwabasetyhini abanamaxesha okuya exesheni abuhlungu.

Xa isinamon isetyenziswa njengesongezelelo, idosi ye-500 milligrams (mg) ethathwe kathathu mihla le isetyenziswa rhoqo.

Thenga izongezo zesinamoni.

Isithsaba

Ingcambu yeTurmeric iqulethe i-curcumin, ebonakalise ukuba ineziphumo ezininzi eziluncedo zempilo, kubandakanya ukunciphisa ukudumba kunye nokuphucula imeko. Ngenxa yezi ziphumo, ukuthatha izongezo ezine-curcumin kunokunciphisa iimpawu ze-PMS.

I-Turmeric nayo inokuba neziphumo ezifanayo ne-estrogen hormone. Oku kuthetha ukuba kunokukunceda ukulawula umjikelo wakho wokuya esikhathini.

Iidosi eziqhelekileyo ze-curcumin zivela kwi-100 mg ukuya kwi-500 mg ethathwe kabini yonke imihla.

Ivenkile yezincedisi ze-turmeric.

I-oyile ye-primrose yangokuhlwa

I-oyile ye-primrose yangokuhlwa iqulethe i-gamma-linolenic acid (GLA), i-omega-6 fatty acid eyanciphisa ukudumba.

I-oyile ye-primrose yangokuhlwa isetyenziselwa inkxalabo yezempilo yamanina, kubandakanya ukukhanya, iintlungu zebele, kunye neempawu ze-PMS. Olunye uphononongo oludala lubonisa ukuba ioyile ye-primrose yangokuhlwa inokunciphisa iimpawu ze-PMS, kodwa ayafumana sibonelelo.

Iidosi ezi-3 ukuya kwezi-6 iigram mihla le ngokuhlwa kusetyenziswa ioyile ye-primrose.

Ivenkile yeoyile ye-primrose yangokuhlwa.

icastor oyile

Ioyile yeCastor ngokwesiko ihlelwa njenge "emmenagogue," oko kuthetha ukuba kucingelwa ukuba kukhuthaza ukuhamba sexesheni.

Uphando kwizilwanyana lubonisa ukuba ioyile ye-castor inokuchaphazela umjikelo wokuya exesheni. Inokunciphisa nokudumba, okunokuphucula iintlungu zokuya exesheni kunye necramping.

Sebenzisa ioyile ye-castor, zama ukulungiselela ipakethi yeoyile ye-castor:

• Gcoba ilaphu le-flannel kwioyile ye-castor, emva koko ucofe ioyile engaphezulu.
• Beka ilaphu leflannel egalelwe ioyile kwisisu sakho.
• Gubungela i-flannel ngeplastiki.
• Beka iphedi yokufudumeza amanzi okanye ibhotile yamanzi ashushu ngaphezulu kwefulaneli egqunywe ngeplastiki. Hlaziya kwaye uhambe endaweni yakho kangangemizuzu engama-45 ukuya kwengama-60. Zama oku kube kanye yonke imihla kangangeentsuku ezintathu, okanye ngaphezulu ukuba kufuneka njalo.

Ivenkile yeoyile ye-castor, iphedi yokufudumeza amanzi kunye nebhotile yamanzi ashushu.

Isilumkiso

Sukusebenzisa i-castor oil ukuba ukhulelwe. Kungayingozi ekukhulelweni kwakho.

Zama izongezo zemifuno

Khumbula, izongezo-nokuba kukutya okanye i-herbal-azilawulwa yi-FDA. Kuya kufuneka usoloko uthetha nomboneleli wezempilo ngaphambi kokusetyenziswa.

Ezinye izongezo zinokunxibelelana neemeko zempilo ezingaphantsi, kunye ne-OTC kunye nonyango lwamayeza.

Umnyama cohosh

I-cohosh emnyama sisityalo esineentyatyambo esizalelwa eMntla Merika.

Ngamanye amaxesha isetyenziselwa ukunceda ukunciphisa iimpawu zokuyeka ukuya exesheni - njengokutshisa okutshisayo, ukubila ebusuku, kunye nokoma kwilungu lobufazi- kunye nokulawula ukuba sexesheni.

Abanye abaphandi bakholelwa ukuba le mifuno isebenza ngokukhulisa amanqanaba e-hormone estrogen, LH, kunye ne-FSH.

Imilinganiselo ye-20 ukuya kuma-40 mg yemihla ngemihla isetyenziswa rhoqo.

Ivenkile yecohosh emnyama.

I-Chasteberry

IChasteberry yenye yezona zinto zisetyenziswa ngokufuthi kwimpilo yabasetyhini, ngakumbi ukunciphisa iimpawu ze-PMS. Unokuweva amanye amagama ale mifuno, njenge-Vitex agnus-castus kunye nomthi omsulwa.

IChasteberry inokunceda ukunciphisa iprolactin kunye nokuphakamisa amanqanaba eprogesterone emzimbeni. Imijikelezo inokuba yinto eqhelekileyo ngakumbi xa ezi hormone zimbini zilinganayo. Izifundo zikwabonisa ukuba iyazinciphisa iimpawu ze-PMS, kubandakanya nokudakumba, iintlungu zebele, kunye nokugcina amanzi.

Ukuba uzama i-chasteberry, qiniseka ukuba ufunda iilebheli zemveliso ngokusondeleyo kwaye ulandele iingcebiso ngeedosi zemveliso. Elona thamo lihle lixhomekeke kwindlela ekulungiselelwe ngayo imveliso.

Ivenkile yeChasteberry.

UMugwort

UMugwort sasisesinye sezityalo zokuqala ezilinywa ngabantu. Imibhalo yakudala iyichaza njenge-tonic yokuya exesheni, ibanga ukuba ivuselela amaxesha afike emva kwexesha okanye alahlekile. Ukusetyenziswa kwayo kuyaqhubeka nanamhlanje.

Ukuba kukho ithuba lokuba ukhulelwe, nxibelelana nogqirha ngaphambi kokuyisebenzisa.

I-Mugwort ihlala isetyenziswa njengeti okanye kwiifomsile zokuncedisa, kodwa akukho phando ebantwini lukhona, kwaye idosi efanelekileyo ayicacanga.

Ivenkile yemugwort.

Gcina ubunzima obusempilweni

Ubunzima bomzimba wakho bunokuwuchaphazela umjikelo wakho wokuya exesheni, kodwa ngqo ukuba ubunzima buchaphazela njani ukuba sexesheni akucaci ncam.

Ngokwabanye, ukuba utyebe kakhulu, kunokwenzeka ukuba ube sexesheni kabuhlungu. Nangona kunjalo, olunye uphando alufumananga eli khonkco.

Uphononongo luka-2017 lufumanise ukuba kunokwenzeka ukuba ube namaxesha angaqhelekanga kunye nokungachumi ukuba utyebe kakhulu. Izazinzulu zikholelwa ekubeni ukutyeba kakhulu kunokuchaphazela i-axPA ye-HPA, elawula iihomoni zomzimba.

Ukutshintsha kobunzima kunokubangela ukuba uye exesheni ngokungaqhelekanga. Ngexesha lokulahleka kobunzima okanye ukutyeba kobunzima, kunokwenzeka ukuba ube notshintsho lokuya exesheni.

Eyona ukubheja ilungileyo kukugcina ixesha eliqhelekileyo kukujolisa kwisisindo esomeleleyo, esisempilweni.

Yenza umthambo rhoqo

Ukwenza umthambo rhoqo kunezibonelelo ezininzi, kubandakanya ukwehla kweempawu ze-PMS kunye nokuya exesheni okubuhlungu.

Ukunciphisa iimpawu, jolisa ukufumana malunga nemizuzu engama-30 yokuzivocavoca umzimba ngosuku, njengokuhamba, ukubaleka, ukuhamba ngebhayisikile, okanye ukuqubha.

Gcina ukhumbula ukuba inokuchaphazela nomjikelo wakho ngokususa okanye ukulibazisa ixesha lakho.

Ziqhelise imikhwa elungileyo yokulala

Iingxaki zokuya exesheni, ngakumbi i-PMS, zingakhokelela kwingxaki yokulala kwabasetyhini abaninzi, ezinokuthi ziqhubeke zisiba mandundu iimpawu.

Unokukunceda ukulwa neengxaki zokulala ngokwenza imikhwa elungileyo yokulala. Thatha la manyathelo ukunceda ukuphucula ukulala:

• Yiya ebhedini uvuke ngexesha elifanayo suku ngalunye.
• Sukulala.
• Sukufunda okanye ubukele iTV ebhedini.
• Kuphephe ukutya ikhafeyini emva kwemini.
• Zilolonge rhoqo, kodwa zama ukuyenza phambi kwentsimbi yesibini.

Nazi ezinye iingcebiso ezili-17 zendlela yokulala ngcono ebusuku.

Ukunciphisa uxinzelelo

Oososayensi bafumanise ukuba iadrenal gland ikhupha zombini i-cortisol kunye neprogesterone ekuphenduleni kuxinzelelo. Ngelixa ukukhutshwa kweprogesterone kunokunciphisa okwethutyana uxinzelelo okanye uxinzelelo, inokuphinda ulahle umjikelo wakho wokuya esikhathini.

Ukunciphisa uxinzelelo olungapheliyo ngokucamngca, ukuphefumla okunzulu, kunye nezinye iindlela kunokukunceda uzive ungcono kwaye ubuyisele umjikelo wakho kumkhondo.

Kwisifundo esinye, abantu abenza i-yoga imizuzu engama-35 yonke imihla, iintsuku ezintlanu ngeveki babone ukuphucuka komjikelezo oqhelekileyo, iintlungu, kunye neempawu zesisu ezinxulumene nexesha labo.

Zama ukwenza i-acupuncture

Ukwenza i-Acupuncture kubandakanya ukubeka iinaliti ezincinci kakhulu kwiindawo ezahlukeneyo zamandla emzimbeni. Ngokwamayeza emveli amaTshayina, i-acupuncture inokulinganisela ukuhamba kwamandla emzimbeni. Oku kunokunceda ukulawula amaxesha kunye nokuphucula iimpawu ze-PMS okanye ukuya exesheni okubuhlungu.

Olunye uphando lubonisa ukuba i-acupuncture inokunciphisa amanqanaba e-FSH kunye nokuqalisa ukuya exesheni kwabasetyhini abaye bayeka ukuya exesheni. Olunye uphononongo lukwabonisa ukuba ukwenza i-acupuncture kunokunciphisa ukuya exesheni okubuhlungu, kodwa iziphumo ziye zaxutywa.

Thatha ulawulo lokuzalwa kwehomoni

Ulawulo lokuzalwa lweHormonal luhlala lumiselwe ukunceda ngamaxesha angaqhelekanga.

Kukho iintlobo ezahlukeneyo zeemveliso, kodwa zonke zisebenza ukugcina amanqanaba ehomoni azinzile ngakumbi. Banokulawula imijikelezo kwaye babonelele ngoncedo kwiimpawu, ezinje nge-cramping enzima okanye amabala. Ezinye iimveliso zinokuphelisa ixesha lakho ngokupheleleyo.

Ugqirha unokukunceda ukhethe indlela yokucwangcisa yehomoni enokusebenza ngcono kuwe. Unokufumana ezinye iziphumo ebezingalindelekanga, kubandakanya isicaphucaphu, ukuzuza ubunzima, okanye iintloko.

Qiniseka ukuba uxelela ugqirha wakho ukuba uyatshaya. Inokonyusa umngcipheko wamahlwili egazi.

Ngaba amaxesha angaqhelekanga anokuchaphazela ukuzala kwakho?

Nangona ixesha eliqhelekileyo elingaqhelekanga liqhelekileyo, ixesha eliqhelekileyo elingaqhelekanga lingenza kube nzima ukukhulelwa.

Isitshixo sokukhulelwa kukuba neentlobano zesini ngaphambi nangexesha lokuvuthwa, yeyona festile yakho ichume kakhulu. Umjikelo ongekho mgaqweni wenyanga wenza kube nzima ukufumanisa ukuba ukuphi, okanye uza kuba yintoni, ovulating.

Ngamanye amaxesha, ixesha elingaqhelekanga linokubangelwa yenye imeko echaphazela ukuzala, njenge-PCOS okanye ukulahleka komsebenzi we-ovary.

Ukuba amaxesha akho aqhelekile kwaye ujonge ukukhulelwa, cinga ukuseta ukubonwa kwangaphambili nogqirha.

Nini ukubona ugqirha okanye omnye umboneleli wezempilo

Ngelixa utshintsho olwenzeka ngamanye amaxesha kumjikelo wakho wokuya exesheni kunokubangelwa luxinzelelo okanye ezinye izinto zokuphila, ukungahambelani ngendlela efanelekileyo kungangumqondiso wesimo sempilo esisiseko. Jonga ugqirha okanye omnye umboneleli wezempilo ukuba:

• khange ube naxesha leenyanga ezintathu
• unethuba elingaphezulu kwesihlandlo esinye kwiintsuku ezingama-21
• unethuba elingaphantsi kwesihlandlo esinye kwiintsuku ezingama-35
• amaxesha akho ahlala ngaphezulu kweveki ngexesha
• ufike kwimveliso yokuya exesheni enye okanye nangaphezulu ngeyure
• udlula amahlwili egazi anobukhulu okanye angaphezulu kwekota

Ugqirha wakho uya kusebenza nawe ukumisela oyena nobangela kunye nokuphuhlisa isicwangciso esivumelana neemfuno zakho. Oku kungathatha uvavanyo kunye nephutha, ke vula ugqirha wakho kwaye unike ixesha.