Zithini iiTe ezinceda ngoQhawulo lweMpawu zokuNgena exesheni?

Umxholo

• 10 iti isiqabu sexesheni
• 1. Ingcambu emnyama yecohosh
• 2. IGinseng
• 3. Umthi weChasteberry
• 4. Igqabi elibomvu elibomvu
• 5. I-clover ebomvu
• 6. Dong quai
• 7. UValerian
• 8. Ilayisensi
• 9. Iti eluhlaza
• 10. UGinkgo biloba
• Ngaba bukhona ubungozi ekuseleni ezi teyi?
• Olunye unyango lokuyeka ukuya exesheni
• Ukuthatha

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

Ushwankathelo

Ukuyeka ukuya exesheni kuphawulwa ngokungabikho kwendalo komjikelo wokuba sexesheni komfazi kangangexesha leenyanga ezili-12 ezilandelelanayo. Kwakhona lixesha lokunciphisa ngokukhawuleza kwinani lamahomoni aveliswa ngumfazi. Ngexesha lokuyeka ukuya exesheni, ibhalansi phakathi kwe-estrogen, iprogesterone, kunye nehomoni ye testosterone ziyatshintsha.

Ixesha ngaphambi kokuyeka ukuya exesheni ibizwa ngokuba yi-perimenopause, kwaye kuza neempawu ezinjengokubengezela kunye nokutshintsha kwemood. Ezi mpawu ziqala ukuthamba xa uyeka ukuya exesheni. Uninzi lwabasetyhini luqala ukufumana iimpawu ze-perimenopause ngee-40s kunye nee-50s zazo, nangona oko kunokwenzeka ngaphambili.

I-Perimenopause yendalo kwaye inokuhlala naphi na ukusuka kwiinyanga ezili-10 ukuya kwiminyaka emi-4. Kwabaninzi, kunokuba lide. Ukongeza kwimibhobho eshushu kunye notshintsho lwemozulu, abasetyhini banokufumana ezi mpawu:

• ukopha kwilungu lobufazi kunye nokoma
• ukulahleka kweenwele
• ukutyeba kwakho

Basengozini ephezulu ye-osteoporosis.

Kunokubakho iindlela zendalo zokuthomalalisa ukungonwabi kunye nentlungu ukuba uqhubeka nge-perimenopause okanye ukuya exesheni. Phakathi kwazo, ezinye iti zinokunceda ukulwa neempawu zakho. Funda ukuze ufunde ngakumbi.

10 iti isiqabu sexesheni

Iziyobisi zinokunceda ukulinganisa utshintsho lwehomoni olwenzeka ngexesha lokugqibela. IiHormone aziyeyona nto ikhethekileyo kubafazi abaninzi. Ukuba ujonga amayeza endalo ngakumbi, iti isenokuba yindlela esempilweni kwaye ingabizi mali ininzi.

Ngelixa amanqanaba amabhinqa e-estrogen, iprogesterone, kunye nokwehla kwe testosterone ngexesha lokuyeka ukuya exesheni, iti inokunceda ukunciphisa iimpawu zolu tshintsho.

Landela imiyalelo yephakheji (okanye usebenzise itispuni yeti enye ngekomityi enye yamanzi ashushu) kulowo nalowo ukhonzayo:

1. Ingcambu emnyama yecohosh

Kufunyenwe ingcambu emnyama ye-cohosh ukunciphisa ukoma kwelungu lobufazi kunye nokutshisa okutshisayo kubafazi abasetyhini abaya esikhathini. Uphando lubonisa ukuba lusebenza kakhulu kubafazi abanamava okuyeka ukuya exesheni.

Ingathathwa kwifom yeepilisi, okanye ngakumbi, njengeti. Isetyenziswe njengenye indlela yonyango lokubuyisela i-hormone (HRT).

Abasetyhini abakhulelweyo akufuneki batye iti yengcambu emnyama. Abo banyangelwa uxinzelelo lwegazi okanye iingxaki zesibindi nabo akufuneki bathathe i-cohosh emnyama.

2. IGinseng

I-Ginseng ibonakalisiwe ukuba iyanceda ukunciphisa ukwenzeka kunye nobukrakra bokubengezela okushushu kunye nokubila ebusuku kubantu basetyhini abaya exesheni. Kutshanje kuye kwafumanisa ukuba inokunceda abasetyhini abasemva kokuyeka ukuya kumama ukunciphisa umngcipheko wesifo sentliziyo.

Uphononongo olwenziwe ngo-2010 lukwabonisa ukuba i-ginseng ebomvu inokunceda abantu ababhinqileyo abesebekhulile ukuba benyuse isondo kwaye baphucule ubomi babo ngokwesondo.

Ungasela iti yeginseng yonke imihla ukuze ufumane izibonelelo zayo. Ukuthatha i-ginseng njenge-herb kunokuba nokunxibelelana okuninzi ngamayeza amaninzi kubandakanya intliziyo, uxinzelelo lwegazi, isifo seswekile, kunye namayeza okucoca igazi. Iziphumo ebezingalindelekanga zinokubandakanya ukungcangcazela, intloko ebuhlungu kunye novalo.

3. Umthi weChasteberry

Umthi weChasteberry ufunyenwe ukunyanga iimpawu zangaphambi kokuya exesheni, kodwa ukusela iti kunokunceda ekunciphiseni iintlungu zebele (mastodynia) kunye nokukhanya okutshisayo kwabasetyhini be-perimenopausal.

Ingca iyakwandisa neprogesterone, enokunceda ukugcina ulungelelwaniso olusempilweni phakathi kwe-estrogen kunye neprogesterone kulo lonke utshintsho olusuka kwixesha lokugqibela ukuya exesheni.

Abo basebenzisa iihomoni kulawulo lokuzalwa okanye ukutshintshwa kwehomoni akufuneki basebenzise i-chasteberry. Kananjalo, abo banezifo ezichaphazela ihomoni ezinje ngomhlaza wamabele kufuneka bayiphephe le ti. Olu ayilulo ukhetho olufanelekileyo nakubani na othatha amayeza antipsychotic okanye iziyobisi zesifo sikaParkinson.

4. Igqabi elibomvu elibomvu

Iti ebomvu yamagqabi e-raspberry ayikhange inxulunyaniswe nokunciphisa iimpawu eziqhelekileyo zokuphumla. Nangona kunjalo, yindlela esebenzayo yokunciphisa ukuhamba okunzima kokuya exesheni, ngakumbi ezo ziza ekuqaleni kwexesha lokuya kwabasetyhini abaninzi. Le ti ngokubanzi ithathwa njengekhuselekileyo ukuba iyithathe ngexesha lokugqibela ukuya exesheni.

5. I-clover ebomvu

Isetyenziswa ikakhulu ukunyanga ukuqaqamba okushushu kunye nokubila ebusuku kwabasetyhini abanokuyeka ukuya exesheni, iclover ebomvu ikwasetyenziselwa ukunyanga uxinzelelo lwegazi oluphuculweyo, ukuphucula amandla amathambo, kunye nokuqinisa ukhuseleko. Ngokuqhelekileyo kuthathwa njengokukhuselekileyo.

I-clover ebomvu iqulethe i-phytoestrogens, uhlobo olusekwe kwizityalo lwe-estrogen, olunceda ukuphucula ukungalingani kwehomoni okubangelwa kukuyeka ukuya exesheni. Le iti yindlela emnandi yokongeza i-clover ebomvu kwindlela yakho yemihla ngemihla.

6. Dong quai

Iti ye-Dong quai inceda ukulinganisela kunye nokulawula amanqanaba e-estrogen kwabasetyhini abaya exesheni, ukunciphisa okanye ukubaphucula ngokuxhomekeke kukungalingani kwakho kwehomoni.

Kufunyenwe ukuba kunciphise iicramps njengophawu lwe-premenstrual syndrome (PMS), kwaye inokuthomalalisa iintlungu ze-pelvic xa uyeka ukuya exesheni. Kuphephe le iti ukuba ulindele ukuba kwenziwe utyando. Kufunyenwe kuphazamisa ukujija kwegazi. Abo banesikhumba esifanelekileyo banokuba nemvakalelo yelanga ngakumbi emva kokusela leti rhoqo.

Isifundo sifumanise ukuba indibaniselwano ye-dong quai kunye ne-chamomile inokunciphisa ukukhanya okushushu ukuya kuthi ga. Funda ngakumbi malunga nezibonelelo zesi sityalo sinamandla.

7. UValerian

Ingcambu yeValerian inezibonelelo zezempilo ezibandakanya ukunyanga ukulala, unxunguphalo, iintloko kunye noxinzelelo. Ikwayinto ekunokukhethwa kuyo kubafazi abangena exesheni ngenxa yokukwazi kwayo ukunciphisa ubushushu.

Ingca inokunyanga iintlungu ezidibeneyo. Kwabasetyhini abafumana iimpawu ze-osteoporosis, kunokuba yinto elungileyo ekuphuculeni ukomelela kwethambo.

Yonwabela ikomityi yeti yeengcambu ze-valerian ngexesha lokulala ukunceda ukuba uphumle ebusuku. Njengeti, akukho mngcipheko wokuthatha. Njengomfuno, thetha nogqirha wakho kuqala, kwaye ukunqande ukusebenzisa ixesha elide kwaye uthathe notywala.

8. Ilayisensi

I-Licorice tea inokukunceda ukunciphisa ukubakho kokutshisa okushushu- kunye nokuba zihlala ixesha elingakanani - kubafazi abangena exesheni. Inokuba neziphumo ezifana ne-estrogen, kwaye inokusebenza ekuphuculeni impilo yokuphefumula kunye nokunciphisa uxinzelelo ngokubanzi.

Ilayisensi inokuba neziphumo ezibi ukuba ixutywe neziyobisi ezithile, ngoko ke nxibelelana nogqirha ngaphambi kokuyisebenzisa.

9. Iti eluhlaza

Uphando olwenziwe ngo-2009 lwatyhila ukuba iti eluhlaza inokuba yindlela efanelekileyo yokuqinisa imetabolism yethambo kunye nokunciphisa umngcipheko wokuqhekeka kwamathambo, ngakumbi kubafazi abanesiphelo.

Iti eluhlaza ikwanayo ne-antioxidants, enye icaffeine, kunye ne-EGCG. I-EGCG yonyusa imetabolism, inceda ukulwa ubunzima bokufumana ubunzima kumava abasetyhini abaninzi abayeka ukuya exesheni. Kukho umngcipheko omncinci wokusela iti eluhlaza.

Le iti ene-decaffeinated inokuba lukhetho olufanelekileyo ukuba ukhathazekile ngokuba nengxaki yokulala.

10. UGinkgo biloba

I-Ginkgo biloba ifunyenwe iqulethe i-phytoestrogens (efana ne-red clover) kwaye inokuphakamisa amanqanaba e-estrogen, ukuphucula ngokwendalo ukungalingani kwehomoni.

Uphononongo olwenziwe ngo-2009 lwacebisa ukuba i-ginkgo biloba ingaziphucula iimpawu ze-PMS kunye nokuguquguquka kwemozulu okunokwenzeka ngaphambi nangexesha lokuyeka ukuya exesheni.

Iti ye-Ginkgo biloba ayiqhelekanga, kodwa unokufumana imixube efana nale inokunceda. Le mifuno inokuphazamisa ukujiya kwegazi, kodwa njengeti yokusetyenziswa kwexesha elifutshane inobungozi obuncinci.

Ngaba bukhona ubungozi ekuseleni ezi teyi?

Dibana nogqirha wakho ngaphambi kokuba usebenzise iti ukunyanga iimpawu zexesha lokugqibela, kuba ezinye iti zinokuba neziphumo ezibi kumayeza kagqirha. Ezinye iitayi zizicoca igazi ngokwendalo, ke thetha nogqirha malunga nokusetyenziswa kweti yakho, ngakumbi ngaphambi kotyando. Ukusetyenziswa kwesiqhelo kwee-teas kunomngcipheko omncinci kwaye kunokuba yinto elungileyo yokufumana indlela ethambileyo kwiimpawu ze-perimenopause.

Ukuba ukhetha ukusela iti ukulwa neempawu zokuphela kwexesha, uthenge i-organic herbal teas, kwaye ukhethe iintlobo ze-caffeine ezingenasimahla kuba icaffeine inokuba mandundu kwiimpawu ze-menopausal.

Lumka udle iti eshushu- ngakumbi ukuba ukukhanya kokutshisa lolona phawu lwakho lukhulu- kuba banokonyusa ukubakho kokutshisa okushushu kunye nokubila ebusuku. Oku kunokuba yinyani ngakumbi xa usela ngaphambi kokulala. Ungayisela iti kwangaphambili kwaye uyisele ibanda ukuze ufumane enye into epholileyo.

Olunye unyango lokuyeka ukuya exesheni

Ukuba uqala ukuqaphela iimpawu ze-perimenopausal, thetha nogqirha wakho, onokuthi akuncede akukhokele kwesona sicwangciso sonyango silungileyo.

Unyango olubuyisela iHormone (HRT) lukhetho kunyango kubafazi abaninzi. Ngolu khetho, ugqirha wakho uya kukuyalela iihormone ngohlobo lweepilisi, iipatches, iigel, okanye iikhrim. Oku kunokunceda ukulinganisa amanqanaba akho. Kuxhomekeka kwimpilo kunye nembali yosapho, nangona kunjalo, i-HRT isenokungakulungeli.

I-estrogen yelungu lobufazi, esetyenziswa ngqo kwilungu lobufazi elinokhrimu, ithebhulethi, okanye iringi, inokunceda ekulweni ukoma kwelungu lobufazi kunye nokuphazamiseka. Kubafazi abangenako ukusebenzisa unyango lwe-estrogen, i-gabapentin (Neurontin) ingaba yindlela efanelekileyo yokunciphisa ukukhanya.

Ngaphandle koko, iioyile ezifanelekileyo zinokukhulula iimpawu ezinxulumene nokungena exesheni xa zisetyenziswa kwiindawo ezahlukeneyo zomzimba.

Ukuthatha

Iimpawu zokuyeka ukuya exesheni ziqala ukushushu kunye nokubila kukuma kwelungu lobufazi, ukutshintsha kwemood, kunye ne-osteoporosis. Ngelixa amayeza esiqhelo e-okhawuntareni kunye amayeza anokunceda kukungahambi kakuhle, olunye unyango kunye namayeza esintu kunokuba luncedo kwaye lusebenze ngakumbi kunyango. Zama ezi iti, okanye uthethe nogqirha wakho ngezinye iindlela zendalo ezinokusebenzela wena.