Yintoni ukuHamba ngebhayisikile kwaye kunganceda na ngeXesha lakho?

Umxholo

• Yintoni ukujikeleza ngembewu?
• Isebenza njani ibhayisekile?
• Bathini oogqirha malunga nokuhamba ngebhayisikile?
• Ngaba kufuneka uzame ukujikeleza ngembewu?
• Uphengululo lwe

Umxholo wokuhamba ngebhayisikile wembewu (okanye ukuvumelanisa imbewu) uvelise uninzi lwe-buzz mva nje, njengoko isenziwa njengendlela yokulawula iimpawu ze-PMS kunye nokulawula ngokwendalo iihormoni.

Yincoko enomdla esidlangalaleni enikezwe inyani yokuba, kutshanje nje kwiminyaka embalwa edlulileyo, ukutsho nje igama elithi "ixesha" esidlangalaleni kwakuyinto entle, gcina amanqaku kumaphephancwadi amabhinqa okanye kwiikhonkco kwiofisi yakho ye-ob-gyn. Nangona kunjalo amaxesha ayatshintsha-wonke umntu ucinga ngokuthetha ngamaxesha ngoku.

Aya esanda amagama abandakanyekayo kwincoko yokuba sexesheni, esithi anokunceda amabhinqa abe namaxesha aqhelekileyo okanye angabi buhlungu kangako. Enye yezo liXesha lokuTya, inkampani egxile ekulinganiseni kwakhona iihormoni ngokwendalo (oko kukuthi, zimbalwa iimpawu ze-PMS ezibangelwa ngamanqanaba eehomoni ezinomsindo) -ukuhamba ngebhayisikile yembewu. Kodwa, kuthetha ntoni oko?

Yintoni ukujikeleza ngembewu?

Ukuhamba ngebhayisikile kwimbewu kukutya iindibaniselwano ezithile zembewu yeflakisi, ithanga, ujongilanga, kunye nesesame-kwinani elithile kumanqanaba ahlukeneyo omjikelo wakho wokuya exesheni. Ifuna ukucwangcisa kancinci, njengoko kuya kufuneka ulandele umjikelo wakho ukulungiselela imbewu ukuba uyitye. (Ukugaya imbewu ekrwada usebenzisa igrinder yekofu okanye igrinder ekhethekileyo yembewu kuqinisekisa ukuba uya kufumana inzuzo epheleleyo. Izondlo zingaphakathi kwembewu kwaye kunokuba nzima ukufunxa ngaphandle kokuhlafuna ngokucokisekileyo, njengoko bekuchaziwe ngaphambili.)

Kwithiyori, inkqubo intle ngokungqongqo. Kwiiveki ezimbini zokuqala zomjikelo wakho, owaziwa ngokuba sisigaba sokulandela, udla icephe elinye lomhlaba weflakisi kunye nembewu yethanga lomhlaba ngosuku. Kwiiveki ezimbini zokugqibela, okanye kwisigaba se-luteal, utshintshela kwipunipoon nganye nganye ujongilanga kunye nembewu yesame yomhlaba ngosuku. (Ezinxulumeneyo: Ezona Nuts zisempilweni kunye nembewu ekufuneka iqukwe kukutya kwakho)

Kukulungele ukuba ungayicola imbewu ngaphambi kokuyitya, utshilo uWhitney Gingerich, RDN, umnini weWhitney Wellness LLC. Nangona kunjalo, "abathengi bam abaninzi baxakekile ngabasetyhini abangenalo ixesha lokusila imbewu yeflakisi ngalo lonke ixesha bekulungele i-smoothie yabo," utshilo, "ke ndicebisa ukuba bathenge yonke, bayigaye kwaye bayigcine efrijini. "

Ukongeza kwii-smoothies, uGingerich ucebisa ukongeza imbewu yomhlaba kwizinto ezinje ngeesaladi okanye i-oatmeal, okanye udityaniswe ngecephe lebhotolo yamandongomane. Ixesha lokutya libonelela ngemodeli yebhokisi yokubhalisela eza nokutya okulula kwansuku zonke okubizwa ngokuba yi-Moon Bites, eziyiphakheji encinci kwiincasa ezinje ngetshokholethi kunye nejinja yomnqatha equlathe yonke imbewu yomhlaba oyifunayo kumjikelo ngamnye-wokuphelisa umsebenzi wokulungiselela.

Isebenza njani ibhayisekile?

Imbewu iqulethe i-phytoestrogens, ii-estrogens zokutya ezenzeka ngokwendalo kwizityalo. Kwimbewu, i-phytoestrogens ziipolyphenols ezibizwa ngokuba zii-lignans. Xa utya ii-lignans zezityalo, iibhaktheriya zakho zamathumbu ziguqulela kwi-enterolignans, i-enterodiol, kunye ne-enterolactone, enefuthe elibuthathaka le-estrogenic, utsho uMelinda Ring, MD, umlawuli olawulayo we-Osher Centre for Integrative Medicine kwiYunivesithi yaseNorthwestern eChicago. Oko kuthetha ukuba njengee-estrogens zomzimba wakho, zinokubopha ii-estrogen receptors kwizitho kuwo wonke umzimba wakho. Nje ukuba babophe, nangona kunjalo, banokuba nesiphumo esifana ne-estrogen okanye isiphumo sokuvimba i-estrogen, utshilo uGqirha Ring. Nangona kunjalo, uyaphawula, wonke umntu unempendulo ebaluleke kakhulu kwi-phytoestrogens, kwaye isiphumo sixhomekeke kakhulu kwizinto ezinjenge-gut microbiome yakho. Kwithiyori, le nkqubo inceda ukulawula iimpawu ze-PMS ngokulinganisa i-estrogen kunye nokuphepha ukubusa kwe-estrogen (aka amanqanaba aphezulu e-estrogen), anokuba yinto ebaluleke kakhulu kwixesha elingathandekiyo, elinzima, uyongeza. Nangona kunjalo, uphando aluxhasi imbewu yokuhamba ngebhayisikile-ubuncinci, okwangoku.

Bathini oogqirha malunga nokuhamba ngebhayisikile?

"Nangona ndingumntu othanda imbewu, andicingi ukuba kukho ubungqina obaneleyo bokubonisa ukuba kufuneka sitye imbewu eyahlukeneyo ngamaxesha ahlukeneyo omjikelo wethu," utshilo uGqr.

Uninzi lwezifundo ezenziwa kwimbewu ziqhutywa kwizilwanyana ezisebenzisa imbewu yonke imihla, hayi ngendlela yokujikeleza, utshilo. Izibonelelo ze-flaxseed-owona mthombo mkhulu wokutya we-lignans-ziye zafundwa kakhulu ebantwini (ziboniswe ukunceda ukwandisa isigaba se-luteal kunye nokuphucula ukuqhelana kwe-ovulation). Kodwa uphando malunga nemiphumo yethanga, i-sunflower kunye nembewu yeesame zilinganiselwe.

Imbewu inokuchaphazela abasetyhini abohlukeneyo ngeendlela ezahlukeneyo, ke kunzima ukuqikelela ukuba isiphumo sinokuba yintoni, wongeza uGqr. "Andicingi ukuba [ukuhamba ngebhayisikile kwembewu] kuya kuba yingozi, kodwa ndibabonile abantu basetyhini bethatha i-phytoestrogens kwaye endaweni yokulawula, [imijikelezo yabo] yaba yinto engekho mgaqweni." (Idibeneyo: 10 Oonobangela bamaXesha aRhoqo)

I-Eden Fromberg, MD, i-ob-gyn kwi-Holistic Gynecology eNew York, ibhodi-eqinisekisiwe ngokudibanisa amayeza apheleleyo. Usebenzisa imbewu kunye nezigulana-kodwa uhlala edibana nezinye iindlela, ezinje ngamayeza, kunye nokutya kunye notshintsho kwindlela yokuphila.

"Ndicinga ukuba ithiyori emva kokuhamba ngebhayisikile igqithisa ama-nuances kunye nobunzima bemijikelo yendalo, ukungalingani komjikelo, kunye nezigaba zokuya exesheni kunye nomjikelo wobomi basetyhini, kwaye ichaza isayensi efanelekileyo ngendlela elinganayo," utshilo uGqr. Fromberg.

Oko akuthethi ukuba imbewu ayinazo iitoni zezinye izibonelelo zempilo, nokuba inzululwazi ayixhasi ncam indlela yokukhwela ibhayisekile. Umzekelo, uGqr. Fromberg uhlala ecebisa imbewu yefenugreek, athi yilinganisa i-testosterone kunye neswekile yegazi ngelixa unciphisa inkampu yokuya exesheni kunye nokuphucula ukwetyisa.

Ngaba kufuneka uzame ukujikeleza ngembewu?

Ukuba unexesha kwaye ufuna ukuya kulo, iingcali ziyavuma ukuba ngekhe zikwenzakalise. Ngokungaqhelekanga, uGqr Ring uva abasetyhini besithi bacinga ukuba ukuhamba ngebhayisikile kwenze ukuba iimpawu zabo zePMS zingabi qatha. Ukuba ufuna ukuqala ngendlela esisiseko, ucebisa ukuba udle malunga nepunipoon enye yembewu yomhlaba ngosuku ukuxhasa impilo yakho yehomoni. Kwaye kufuneka ube nomonde; kungathatha ubuncinci beenyanga ezintathu ngaphambi kokubona naluphi na uhlobo lokuphuculwa kweempawu zakho, ngokutsho kwabaseki beXesha lokutya uBritt Martin noJenn Kim.

Kukho ezinye iindlela ezininzi zendalo zokunciphisa iimpawu ze-PMS, ezifana nokuthatha i-vitex agnus-castus (i-chasteberry), i-calcium, okanye izongezelelo ze-B6; kunye nokuzama ukwenza i-acupuncture, i-reflexology, okanye i-yoga poses, utshilo uGqr. Ukutya ukutya okusekwe kwisityalo-okunokuthi ngokwemvelo kubandakanye imbewu enempilo-kwaye kuthande ukunceda ukunciphisa i-PMS, uyongeza.

“Ndiyathemba ukuba kuzakubakho uphando olungakumbi malunga noku kwixesha elizayo,” utshilo uGingerich, othi abantu abaninzi baye bambuza ngayo. "Ndiva ngathi abantu bayazi ngoku ngeziphumo zokutya kunye nezinto ezibangqongileyo [kwimizimba yabo], kwaye bafuna iindlela zokwenza izinto ngokwendalo."

Enye into ekufuneka uyigcinile engqondweni ukuba uqala irejimeni enzima yembewu: Kuya kufuneka usele amanzi ngaphezulu kwesiqhelo ukubuyekeza ifayibha eyongezelelweyo, utsho uGingerich, okanye unyamezele iziphumo (ukuqunjelwa okubuhlungu).

Uphengululo lwe