Ngaba kufuneka utye ngokusekwe kumjikelo wakho wokuya exesheni?

Umxholo

• Kutheni abasetyhini abaninzi bevumelanisa ukutya kwabo kunye nomjikelo wabo
• Ingaba isebenza kanjani
• Iintsuku 1 ukuya ku-5: Ukuya exesheni
• Iintsuku ze-6 ukuya kwe-14
• Iintsuku ze-15 ukuya kwe-17
• Iintsuku ze-18 ukuya kwi-28: Isigaba seLuteal
• Ezinye Iingcinga Zokugqibela
• Uphengululo lwe

Kwiminyaka emininzi edlulileyo, kukho ukunyuka okubukhali komdla kwiindlela ezingaqhelekanga zokujongana nemiba yezempilo. Abantu abaninzi bajikela kwi-acupuncture yeentlungu zangasemva, kwaye kukho ukunyuka kokuthandwa kwamayeza asebenzayo. Olunye utyekelo olufumana ukubambeka okukhulu? Biohacking-usebenzisa isondlo ukuthatha ulawulo lwebhayoloji yabantu. (Jonga nje #biohacking hashtag kwi-Instagram.)

Oku kubandakanya umbono wokuhlengahlengisa ukutya kwakho ngokusekwe kumjikelezo wakho wokuya exesheni. Ewe-ngokwenene. Abathetheleli bale ndlela yezondlo bathi ayincedi nje kuphela abasetyhini abanemijikelo yokuya exesheni rhoqo ukuba bazive bephezu komdlalo wabo kuzo zonke izigaba zomjikelo, kodwa inokunceda nokunciphisa imiba enzima yehomoni efana ne-polycystic ovarian syndrome (PCOS), PMS, kunye ne-endometriosis. . Nantsi into ekufuneka uyazi ngaphambi kokuzama.

Kutheni abasetyhini abaninzi bevumelanisa ukutya kwabo kunye nomjikelo wabo

"Ngemiba yempilo yokuya esikhathini ngokunyukayo, izisombululo eziqhelekileyo ezisilelayo kwabasetyhini, kunye nokuphila kakuhle kwendalo kuba yinto eqhelekileyo, abafazi abaninzi bafuna izisombululo ezihambelana nebhayoloji yabo ekhethekileyo kwaye ngokuhambelana nemilinganiselo yabo," utshilo u-Alisa Vitti, i-hormone yabasetyhini kunye nengcali yezondlo ezisebenzayo, umbhali we Ikhowudi yomfazi, umseki weZiko leHormone eliPhila kunye nexesha lokusebenza kweMyFLO. Ngaphezu koko, njengoko ulwazi ngeemeko zehomoni kunye nokungachumi kunyuka, abafazi baye banolwazi ngakumbi malunga nokhetho lwabo kwaye banokuzama into entsha ukulawula ukuzala kunye nempilo yokuya exesheni.

U-Vitti uthi ukutya ngokwezigaba zakho zomjikelo kunokunceda ukwandisa amandla akho, imvakalelo, kunye nolusu, kwaye kunokuphelisa iimpawu ze-PMS. Ukwatsho ukuba inokunceda kwiimeko ezifana ne-PCOS, i-endometriosis, kunye nokungazali-kodwa inkxaso yala mabango ayixhaswanga ngokupheleleyo yisayensi. Kukho ubungqina bokuba utshintsho lokutya yenza unefuthe kumngcipheko wokungachumi ngenxa yeengxaki ze-ovulatory, njenge-PCOS, nangona uphando lungajongi ukutya ngokusekwe kumjikelo wakho ngokukodwa; Ingakumbi malunga nokuphucula ukutya ngokubanzi, ukwenza utshintsho kwindlela yokuphila esempilweni, kwaye kwiimeko ezininzi, ukunciphisa umzimba.

Sekunjalo, iingcaphephe zezempilo eziphambili *azichasi* umbono nangayiphi na indlela. "Xa uphonononga uncwadi lwezonyango, akukho bungqina obuninzi bokucebisa le ndlela inokukunceda uzive ungcono ngexesha lomjikelo wakho," utshilo uChristine Greves, MD, i-ob-gyn e-Orlando Health. "Nangona kunjalo, ngenxa yokuba ukutya kunye nemisebenzi ecetyiswayo 'yokuvumelanisa umjikelo' iphilile ngendlela emangalisayo, andiboni monakalo ekuyizameni ukuba umntu othile unengxaki nomjikelo wabo. Kuhlala kulungile ukuba nethemba, kwaye ukuba utshintsha ukutya kuyanceda kuloo nto, ukuba ayisiyongozi, kulungile! " Kubalulekile ukuba uqaphele, nangona kunjalo, ukuba ucebisa ngokungena nogqirha wakho kuqala ukuba ucinga ukusebenzisa le ndlela ukunyanga imeko ebaluleke ngakumbi (njengePCOS okanye i-endometriosis). "Kubalulekile ukuba ugqirha wakho abandakanyeke ekuqaleni kukushenxisa ezinye izizathu ezinokuba negalelo kwiingxaki zokuya kwakho exesheni," utshilo. (Idibeneyo: Yintoni i-Premenstrual Dysphoric Disorder?)

Ingaba isebenza kanjani

Cinga ukutya ngokuhambelana nomjikelezo wakho yinto onokufuna ukuyizama? Intloko nje: Le ndlela ayihambelani nokusebenzisa iindlela ezithile zolawulo lwehomoni oluthintela ukuphuma kweqanda, njengePilisi kunye neringi ekhupha ihomoni. “Eli yeza licinezela incoko yehomoni ye-brain-ovary ukuze ungabinamjikelo,” ucacise watsho uVitti. Oko kuthetha ukuba umzimba wakho awuhambi kwizigaba ezahlukeneyo ezidweliswe apha ngezantsi, ke ngelixa ukutya okuthe ngqo kukhankanyiweyo kuselungile kuwe, ngekhe kuncede ekulawuleni iihormone zakho kuba i-BC yakho sele inayo loo nto. Abasetyhini abane-hormonal IUDs UCanzibe bakwazi ukuvuna izibonelelo ezithile ukuba basaya exesheni, utsho uVitti, ekubeni i-IUD ingakuthinteli ukuvuthwa kweqanda. Ukuba awukho kulawulo lokuzalwa, licebo elilungileyo ukulandelela umjikelo wakho usebenzisa iapp okanye ijenali kwiinyanga ezimbalwa zokuqala. (Idibeneyo: IziGaba zakho zoMjikelezo wokuya exesheni-zichaziwe)

Gcina ukhumbula, ngelixa abanye abantu basetyhini besithi baxhamle kule ndlela-efana ne-akhawunti ka-Lee Tilghman yendlela indlela kaVitti emncede ngayo ukujongana ne-PCOS-iingcali zilumkisa ukuba ayilonyango olungummangaliso kuyo yonke imiba yokuya exesheni kunye nokuzala. Sekunjalo, ezi ngcebiso zokutya okunempilo zinokukunceda ukunyusa umoya wakho kunye nokwandisa amandla kwinyanga yonke.

Iintsuku 1 ukuya ku-5: Ukuya exesheni

Usuku lokuqala lomjikelezo wakho ngumhla wokuqala kwexesha lakho. "Oku kuxa i-estrogen kunye neprogesterone iphantsi," kusho uLauren Manganiello, i-dietitian ebhalisiweyo, umqeqeshi, kunye nomnini we-Lauren Manganiello Nutrition & Fitness e-NYC. Mhlawumbi sele usazi ukujongana nento eyenzekayo ngeli nqanaba: "Uluhlu lwesibeleko luyaphalaza kwaye kuphuma igazi."

URachel Swanson, ingcali yezidlo ebhalisiweyo yeLifespan Medicine, uthi ukufaka amayeza athile kunye nezinongo kwisondlo sakho kunokunceda kwiimpawu onokuzifumana xa usexesheni. "ICinnamon ikwabonakalisiwe ukuba ibonakalise ifuthe elibonakalayo kwiimpawu zedysmenorrhea (amaxesha abuhlungu) kwabasetyhini abasebatsha ngaphandle kweziphumo ebezingalindelekanga, kwaye isafron yespice inokukwazi ukuphucula zombini iimvakalelo kunye neempawu zomzimba ze-PMS."

Ukunyamekela impilo yakho yeemvakalelo kubalulekile ngeli xesha. "Kuninzi lwethu, undwendwe lwethu lwanyanga zonke lusenza sizive sipholile kwaye xa siziva singonwabanga, sihlala sibhenela ekuthuthuzeleni ukutya," utshilo uWhitney English, ingcali kwezomzimba kunye nomqeqeshi oqeqeshiweyo. Ngenxa yoku, isiNgesi sicebisa ukuba ujonge impembelelo yokutya ngokweemvakalelo kule veki yokuqala yomjikelo wakho. "Endaweni yokufikelela kwi-snacks kunye neswekile eyenziwe kakhulu, zama ukufumana ukutya okupheleleyo okuya kuphelisa loo minqweno," ucebisa. "Ukutya amaqunube akhenkcezisiweyo kunye netshokholethi encinci emnyama yindlela elungileyo yokwanelisa izinyo lakho elimnandi. Enye i-snack enempilo kunye nokutya okuthuthuzelayo yi-popcorn. Yiphucule ngokukhupha ingxowa yeenkozo ezicacileyo kwaye wongeze i-toppings yakho njengeoli ye-olive enyulu, ityuwa yaselwandle, kunye negwele lesondlo. "

Okokugqibela, unokufuna ukwandisa ukutya kwakho ukutya okune-iron-rich ngexesha lakho. I-iron ilahlekile egazini lethu kwaye ukuyibuyisela endaweni yayo kunokunceda ukuthintela iimpawu ezinxulumene nokusilela kwentsimbi njengokudinwa, utshilo isiNgesi. "Imithombo elungileyo yentsimbi ibandakanya iilentile, iquinoa, imifuno enamagqabi, kunye nembewu yethanga. Sebenzisa ukutya okusekwe kwizityalo kunye nokutya okunevithamin C-okutyebileyo njengepelepele yentsimbi, isitrasi, okanye amaqunube ukunceda ukwandisa ukubakho kwentsimbi." Ekubeni abasetyhini ekulawuleni ukuzalwa kwehomoni banokuba nokuphuma kwegazi okufana nexesha, le yinxalenye yokutya kumjikelezo wakho wokuya esikhathini onokusebenza, kodwa ngokukodwa ukuba ufumana ukuhamba okukhulu.

Iintsuku ze-6 ukuya kwe-14

Emva kokuba ixesha lakho liphelile, iifollicles kwi-ovary ekhulile kunye namanqanaba e-estrogen aqala ukunyuka kancinci, utsho uVitti. Ngoku lixesha kumjikelo wakho wokugxila ekutyeni okulungelelanise amathumbu. Kuba enye yeendlela umzimba owaphula ngayo i-estrogen isemathunjini, ukongeza kukutya okunotyiweyo, ukutya okuziinkozo, iiprotein ezikhaphukhaphu, kunye nemifuno etshisiweyo iya kunceda ukuxhasa intsholongwane, uyachaza. (BTW, nantsi isizathu sokuba wongeze ukutya okuvundisiweyo kwisidlo sakho nokuba usitya njani na.)

"Ngexesha lesigaba sokulandelwa, uyakufuna ukuqinisekisa ukuba uthatha iivithamini ezininzi ze-B, ezibalulekileyo kwimveliso yamandla," yongeza isiNgesi. "Fikelela ekutyeni okunje ngamandongomane, iimbotyi, kunye nemifuno enamagqabi. I-B12 ibaluleke ngokukodwa ekuveliseni iiseli ezibomvu zegazi kwaye ifumaneka kuphela ekutyeni kwezilwanyana, ngoko ke i-vegans okanye abo bakukutya okusekelwe kwisityalo ubukhulu becala kufuneka baqinisekise ukuba bayifumana kwi-fortified. ukutya okufana nobisi lwe-nut kunye negwele lesondlo okanye kwizongezelelo."

Iintsuku ze-15 ukuya kwe-17

Esi sesona sigaba sifutshane, i-ovulation. "Ngelixa amanqanaba e-estrogen aphakama kwaye amanqanaba e-testosterone kunye neprogesterone enyuka," utshilo uManganelloello. Kwaye i-FYI, eli lelona xesha lilungileyo lokufumana umthambo omkhulu. Ukuba uyayenza, uyakufuna ukuyincedisa ngomgangatho ophezulu wokuzilolonga. "Ngexesha lesigaba se-ovulatory, amandla akho kwinqanaba eliphezulu ngalo lonke ixesha," utsho isiNgesi. "Qinisekisa ukufaka i-refuel ngokufanelekileyo emva kokuzivocavoca kwakho ngesidlo esilinganiselweyo se-carbohydrate kunye neeprotheni ukuxhasa ukukhula kwemisipha nokubuyisela." Ukukhetha kwakhe? "I-oatmeal epheleleyo ene-protein-rich chia, i-flax, kunye nembewu ye-hemp yeyona ndlela ilungileyo yokutya isidlo sakusasa emva kokuzilolonga, okanye ukhethe isitya esino-Buddha esinentliziyo egcwele i-quinoa etyebileyo enezondlo, iimbotyi, kunye nemifuno enemibala yesidlo sasemini."

Iintsuku ze-18 ukuya kwi-28: Isigaba seLuteal

Isigaba se-luteal siqala kanye emva kokuphela kwefestile yakho evundileyo. "Ngeli xesha, iprogesterone iqala ukunyuka, enokubangela ukudinwa ukuphinde ukhumbule kwaye kuzise ukuqunjelwa kunye nokudumba," utsho isiNgesi. "Ekupheleni kwesi sigaba, xa iqanda lingaqhathwanga, umzimba wakho ufumana umkhondo wawo ukuze uqalise yonke inkqubo kwakhona. Amanqanaba eHormone ayancipha kwaye kunye nabo, imo yakho; oku kukufika koyikeka kwe-PMS."

Iiadaptogens ezinjenge-ashwagandha zinokuba luncedo ukulawula uxinzelelo, amanqaku eVitti. (Ukuba unomdla malunga nazo, nantsi into yokuba iiadaptogens zixabise ezempilo.) I-Tumeric inokukunceda ngeli nqanaba, ngokweSwanson. "I-Curcumin ibonakalisiwe ukuba inceda ekunciphiseni ubuzaza beempawu ze-PMS," utshilo, "Oku kubonisiwe kuvavanyo olulawulwa ngokungenamthetho, oluyimfama kabini, kwaye kungenzeka ngenxa yekhono le-curcumin yokumodareyitha ukudumba kunye nefuthe le-neurotransmitters."

IsiNgesi sikwacebisa ukusela amanzi amaninzi kunye nokutya ukutya okuxhasa inkqubo yokugaya ukutya okunempilo ukulwa nokuqunjelwa kunye nokuqunjelwa okuqhelekileyo ekupheleni komsila kwesi sigaba. Ukutya okutyebileyo kwe-fiber okufana nokutya okuziinkozo, iziqhamo kunye nemifuno kuya kunceda ukuhambisa izinto kunye, utshilo. "Ngokuxhomekeke kwindlela esibuhlungu ngayo isisu sakho, unokufuna ukuphepha okwethutyana ukutya okunempilo okunokuthi kube negalelo ekugqumeni kunye negesi efana ne-broccoli, i-cauliflower, iimbotyi, i-anyanisi kunye negalikhi." Kwaye ngelixa ecebisa abantu ukuba bahlale kude neeswiti ezingezizo ngokubanzi, ucebisa ngokukhethekileyo ukutsiba ngeli nqanaba, njengoko zinokwenza imiba yokwetyisa ibe mandundu.

Ezinye Iingcinga Zokugqibela

"Ndiya kulumkisa abantu basetyhini ukuba bangalindeli ziphumo ziqatha ngokusekwe kwezi zikhokelo okanye ekwamkeleni iingqondo zabamnyama nabamhlophe malunga neengcebiso," utsho isiNgesi. "Ukutya ukutya okunokulinganisela imihla ngemihla ngeentlobo ezahlukeneyo zezityalo, ukutya okupheleleyo kubaluleke ngaphezu kokulungiselela ukutya kwakho kumjikelezo wakho."

Ngapha koko, ukuba ngqongqo kakhulu kwindlela yakho yokutya uhlobo lokoyisa injongo yale ndlela yokutya, emamela umzimba wakho kwaye utye ngokufanelekileyo. Abasetyhini bazama ukufumana ngakumbi ngemizimba yabo, nto leyo intle, utshilo uMangelloello. "Kodwa into yokugqibela ofuna ukuyenza kukuxinezeleka ngokulandela izikhokelo ezithile."

Uphengululo lwe