Kutheni abanye abantu basetyhini befumana ukutyeba malunga nokuyeka ukuya exesheni

Umxholo

• Umjikelo wobomi bokuzala bokuzala
• 1. Ukuyeka ukuya exesheni
• 2. Ixesha lokuphela kwexesha
• 3. Ukuyeka ukuya exesheni
• 4. Ukuyeka ukuya exesheni
• Utshintsho kwiihomoni luyichaphazela njani imetabolism
• Utshintsho lobunzima ngexesha lokuphela kwexesha
• Ubunzima butshintsha ngexesha nasemva kokuyeka ukuya exesheni
• Ungakuthintela njani ukuzuza ubunzima xa uyeka ukuya exesheni
• Umgca wezantsi

Ukutyeba kakhulu xa uyeka ukuya exesheni kuqhelekile.

Zininzi izinto ezidlalayo, kubandakanya:

• iihomoni
• ukwaluphala
• Indlela yokuphila
• yemfuza

Nangona kunjalo, inkqubo yokuyeka ukuya exesheni ibaluleke kakhulu kumntu ngamnye. Ihluka ngokwamabhinqa.

Eli nqaku livavanya ukuba kutheni abanye abantu besetyhini befumana ubunzima ngexesha nasemva kokuyeka ukuya exesheni.

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Umjikelo wobomi bokuzala bokuzala

Kukho amaxesha amane otshintsho lwehomoni olwenzeka ngexesha lobomi bomfazi.

Oku kubandakanya:

• ukuyeka kwangaphambili
• ixesha lokuphumla
• ukuyeka ukuya exesheni
• emva kokuyeka ukuya exesheni

1. Ukuyeka ukuya exesheni

Ukuyeka ukuya exesheni lixesha lobomi bokuzala ngexesha lokuzala. Iqala xa ufikisa, iqala ngexesha lokuya exesheni kwaye iphele ngeyokugqibela.

Eli nqanaba lihlala malunga neminyaka engama-30-40.

2. Ixesha lokuphela kwexesha

Ixesha lokuphela kwexesha lithetha "malunga nokuyeka ukuya exesheni." Ngeli xesha, amanqanaba e-estrogen aya esiba gwenxa kwaye amanqanaba eprogesterone ancipha.

Umfazi angaqala ukuphela kwexesha nangaliphi na ixesha phakathi kwe-30s kunye ne-50s yokuqala, kodwa olu tshintsho lwenzeka kakhulu kwi-40s yakhe kwaye ihlala i-4-11 iminyaka ().

Iimpawu zexesha lokugqibela zibandakanya:

• kushushu kwaye kunganyamezelani nobushushu
• ukuphazamiseka kokulala
• Utshintsho kumjikelo wokuya exesheni
• intloko ebuhlungu
• Ukutshintsha kwemood, njengokucaphuka
• ukudakumba
• ixhala
• ukutyeba kwakho

3. Ukuyeka ukuya exesheni

Ukuyeka ukuya exesheni kwenzeka kanye xa umntu obhinqileyo engakhange abe sexesheni kangangeenyanga ezili-12. Umndilili weminyaka yokuyeka ukuya exesheni yiminyaka engama-51 ().

Kude kube lelo xesha, uthathelwa ingqalelo njenge-perimenopausal.

Abasetyhini abaninzi bafumana ezona mpawu zabo zibuhlungu ngexesha lokuphela kwexesha, kodwa abanye bafumanisa ukuba iimpawu zabo ziyaqina kunyaka wokuqala okanye emibini emva kokuyeka ukuya exesheni.

4. Ukuyeka ukuya exesheni

Ukuyeka ukuya exesheni kuqala kwangoko emva kokuba umfazi eye kwiinyanga ezili-12 ngaphandle kwexesha. Amagama okuyeka ukuya exesheni kunye nawokuyeka ukuya exesheni ahlala esetyenziswa ngokungafaniyo.

Nangona kunjalo, lukhona utshintsho kwihomoni nakwimizimba enokuthi iqhubeke ukwenzeka emva kokuyeka ukuya exesheni.

Umfazi uhamba notshintsho lwehomoni ngalo lonke ixesha lokuphila kwakhe elinokuvelisa iimpawu, kubandakanya utshintsho kubunzima bomzimba.

Utshintsho kwiihomoni luyichaphazela njani imetabolism

Ngexesha lokuphela kwexesha, amanqanaba eprogesterone ancipha kancinci kwaye azinzile, ngelixa amanqanaba e-estrogen ehla enyuka kakhulu imihla ngemihla nangolo suku lunye.

Kwinxalenye yokuqala ye-perimenopause, ii-ovari zihlala zivelisa izixa eziphezulu kakhulu ze-estrogen. Oku kungenxa yokungasebenzi kakuhle kwemiqondiso phakathi kwee-ovari, i-hypothalamus, kunye ne-pituitary gland ().

Emva kwexesha kwi-perimenopause, xa imijikelo yokuya exesheni ingahambelani, ii-ovari zivelisa i-estrogen encinci. Bavelisa nangaphantsi kokuyeka ukuya exesheni.

Olunye uphononongo lubonisa ukuba amanqanaba aphezulu e-estrogen anokukhuthaza ukuzuza kwamafutha. Kungenxa yokuba amanqanaba aphezulu e-estrogen enxulunyaniswa nokufumana ubunzima kunye namafutha aphezulu emzimbeni ngexesha lokuzala (, 5).

Ukusukela ekufikiseni kude kube sekupheleni kwexesha, abasetyhini bahlala begcina amanqatha esinqeni nasemathangeni njengamafutha angaphantsi. Nangona kunokuba nzima ukuphulukana, olu hlobo lwamafutha alwonyusi umngcipheko wesifo kakhulu.

Nangona kunjalo, ngexesha lokuyeka ukuya exesheni, amanqanaba asezantsi e-estrogen akhuthaza ukugcinwa kwamafutha kwindawo esiswini njengamafutha e-visceral, adityaniswa nokumelana ne-insulin, uhlobo lweswekile 2, isifo sentliziyo, kunye nezinye iingxaki zempilo ().

Utshintsho kumanqanaba ehomoni ngexesha lotshintsho lwe-menopausal kunokukhokelela ekufumaneni amafutha kunye nengozi eyandayo yezifo ezininzi.

Utshintsho lobunzima ngexesha lokuphela kwexesha

Kuqikelelwa ukuba abasetyhini bafumana malunga ne-2-5 yeepawundi (1-2 kgs) ngexesha lotshintsho lwe-perimenopausal ().

Nangona kunjalo, abanye bafumana ubunzima obungaphezulu. Oku kubonakala kuyinyani ngokukodwa kubafazi abasele betyebe kakhulu okanye abatyebe kakhulu.

Ukufumana ubunzima kunokubakho njengenxalenye yokuguga, ngaphandle kokutshintsha kwehomoni.

Abaphandi bajonga ubunzima kunye notshintsho lwehomoni kwabasetyhini abaneminyaka engama-42-50 ngaphezulu kweminyaka emi-3.

Kwakungekho mahluko kumndilili wokufumana ubunzima phakathi kwabo baqhubeka nokuba nemijikelezo yesiqhelo kunye nabo bangena exesheni ().

Isifundo seMpilo yabaseTyhini kulo lonke ilizwe (i-SWAN) luphononongo olukhulu lokujonga oluye lwalandela ababhinqileyo abaphakathi kweminyaka kulo lonke ixesha lokuphela.

Ngexesha lofundo, abasetyhini bafumana amanqatha esisu kunye nokulahleka kwemisipha ().

Enye into enegalelo ekuzuzeni ubunzima kwi-perimenopause inokuba kukunyuka kokutya kunye nokutya ikhalori okwenzekayo ekuphenduleni utshintsho lwehomoni.

Kwisifundo esinye, amanqanaba "endlala yehomoni," ghrelin, afunyaniswa ukuba aphezulu kakhulu phakathi kwabasetyhini be-perimenopausal, xa kuthelekiswa ne-premenopausal kunye ne-postmenopausal women ().

Amanqanaba asezantsi e-estrogen kwinqanaba lokugqibela lokuyeka ukuya exesheni anokuphazamisa ukusebenza kwe-leptin kunye ne-neuropeptide Y, iihomoni ezilawula ukugcwala kunye nokutya (,).

Ke ngoko, abasetyhini abakwinqanaba lokugqibela le-perimenopause abanamanqanaba asezantsi e-estrogen banokuqhutywa ukuba batye ngaphezulu kweekhalori.

Iziphumo zeprogesterone kubunzima ngexesha lotshintsho lwe-menopausal khange zifundwe kangako.

Nangona kunjalo, abanye abaphandi bakholelwa ukuba ukudityaniswa kwe-estrogen esezantsi kunye neprogesterone kunokunyusa umngcipheko wokutyeba kakhulu ().

Ukuhla kwe-estrogen, iprogesterone, kunye nezinye iihormoni kunokukhokelela ekunyukeni komnqweno wokutya kunye nokuzuza kwamafutha ngexesha lokugqibela.

Ubunzima butshintsha ngexesha nasemva kokuyeka ukuya exesheni

Utshintsho lweHormonal kunye nokufumana ubunzima kunokuqhubeka ukwenzeka njengoko abantu basetyhini beshiya ixesha lokugqibela kunye nokungena exesheni.

Ingqikelelo yokufumana ubunzima inokuba leloxesha lokuyeka ukuya exesheni.

Uphononongo lwabafazi abangaphezulu kwe-1,900 bafumanise ukuba abo bangena exesheni ngaphambi kweminyaka yobudala engama-51 babenamafutha omzimba amancinci ().

Ukongeza, zininzi ezinye izinto ezinokuthi zibe negalelo ekuzuzeni ubunzima emva kokuyeka ukuya exesheni.

Abasetyhini be-Postmenopausal bahlala bengasebenzi kunokuba babemncinci, okunciphisa inkcitho yamandla kwaye kukhokelela ekulahlekeni kobunzima bemisipha (,).

Abafazi be-Menopausal bahlala benamazinga aphezulu okuzila ukutya kwe-insulin kunye nokuchasana ne-insulin, eqhuba ukuzuza ubunzima kunye nokwandisa umngcipheko wesifo sentliziyo (,).

Nangona ukusetyenziswa kwayo kuyimpikiswano, unyango lwehormone lubonakalise ukusebenza ekunciphiseni amafutha esiswini kunye nokuphucula ubuntununtunu be-insulin ngexesha nasemva kokuyeka ukuya exesheni ().

Gcina ukhumbule ukuba imilinganiselo efunyenwe kwizifundo ayisebenzi kubo bonke abafazi. Oku kuyahluka phakathi kwabantu.

Ukufumana amafutha kuhlala kwenzeka ngexesha lokuyeka ukuya exesheni. Nangona kunjalo, akucaci ukuba oku kubangelwa kukusilela kwe-estrogen okanye inkqubo yokuguga.

Ungakuthintela njani ukuzuza ubunzima xa uyeka ukuya exesheni

Nazi izinto ezimbalwa onokuzenza ukukhusela ukuzuza ubunzima ngexesha lokuyeka ukuya exesheni:

• Ukunciphisa iiCarbs: Sika umva kwiikhabhathi ukuze unciphise ukwanda kwamafutha esiswini, aqhuba iingxaki zemetabolic (,).
• Yongeza ifayibha: Yitya ukutya okunesinga eliphezulu okubandakanya imbewu yeflakisi, enokuphucula ubuntununtunu be-insulin ().
• Ukuzilolonga: Zibandakanye kuqeqesho lwamandla ukuphucula ukwakheka komzimba, ukwandisa amandla, kunye nokwakha kunye nokugcina izihlunu eziqinileyo (,).
• Phumla kwaye uphumle: Zama ukuphumla ngaphambi kokuba ulale kwaye ulale ngokwaneleyo ukuze ugcine iihomoni zakho kunye nomdla ulawulwa kakuhle ().

Ukuba ulandela la manyathelo, kunokuba nokubakho ukunciphisa umzimba ngeli xesha.

Nasi isikhokelo esineenkcukacha sokunciphisa umzimba ngexesha nasemva kokuyeka ukuya exesheni.

Nangona ukutyeba kuxhaphake kakhulu ngexesha lokuyeka ukuya exesheni, kukho amanyathelo onokuthatha ukuthintela okanye ukubuyisela umva.

Umgca wezantsi

Ukuyeka ukuya exesheni kunokuba ngumceli mngeni, kokubini ngokwasemzimbeni nangokweemvakalelo.

Nangona kunjalo, ukutya ukutya okunezondlo kunye nokufumana imithambo eyaneleyo kunye nokuphumla kunokunceda ekuthinteleni ukutyeba kunye nokunciphisa umngcipheko wesifo.

Nangona kungathatha ixesha ukuziqhelanisa neenkqubo ezenzeka emzimbeni wakho, zama ukwenza konke okusemandleni akho ukwamkela olu tshintsho oluza kwenzeka nakanjani nobudala.