Unenkinga yokunamathela ohlelweni lwakho lokudla okunempilo? Ukuthola kunzima ukuzibophezela ekudleni kwesisindo ngaphezu kweviki noma kunjalo?
Isizathu somzabalazo wakho angeke sibe nje ukungabi namandla. Eqinisweni, umjikelezo wakho wokuya esikhathini ungase ube icala.
Isikhathi sokuya esikhathini 101
Umjikelezo wakho wokuya esikhathini ukuxhumana okuyinkimbinkimbi phakathi kwezinhlaka ezimbili ebuchosheni bakho nama-ovaries akho.
I-feedback sensitive loop ilawula isikhathi sokukhiqizwa kwe-estrogen nokukhiqizwa kwe-progesterone ngama-ovari wakho okubangela ukuba uguqe futhi uhambe esikhathini esijwayelekile. Ukuze uqonde kangcono ukuthi kwenzekani ngamahomoni akho ake sihlehle umjikelezo wezinsuku ezingu-28 wokuya esikhathini ukuya ezigaba ezintathu:
- Usuku 1-14 : Umjikelezo wakho wokuya esikhathini uqala ngosuku lokuqala owaphulula ngalo. Ngalesi sikhathi, i-estrogen yakho ne-progesterone zisezingeni eliphansi kakhulu. Emasontweni amabili alandelayo, i-estrogen yakho noma ngaphezulu kakhulu izinga lakho le-estradiol (uhlobo lwe-estrogen olwenziwe ama-ovari akho) kancane kancane futhi landa ngokusheshisa ukuze lifinyelele inani layo eliphakeme ngelanga 13 ngaphambi nje kokuvunguza. Amazinga we-progesterone ahlala ephansi phakathi nalesi sigaba.
- Ukuvuthwa : Ukuvuthwa kwenzeka cishe ngosuku 14. Ngesikhathi sokuvuthwa, amazinga e-estradiol akho awela ngokushesha futhi amazinga akho e-progesterone aqala ukuphakama.
- Usuku 14-28 : Phakathi nesigamu sesibili noma isigaba se-luteal somjikelezo wakho, i-progesterone ilawula. Izinga lakho le-progesterone liyakhula ngokushesha futhi lihlale kuze kube yilapho nje isikhathi sakho siqala lapho siqala ukuhla ngokushesha ukuya ezingeni layo eliphansi kakhulu. Futhi, phakathi nengxenye yesibili yomjikelezo wakho ngemuva kokuwa phansi kakhulu ekuvuthweni, amazinga akho e-estradiol akhula bese wehla futhi ngaphambi nje kwesikhathi sakho. Kodwa-ke, engxenyeni yesibili yomjikelezo wakho, izinga lakho le-estrogen eliphakeme kakhulu liphansi kakhulu kunalesi sigaba sokuqala somjikelezo wakho. Futhi mhlawumbe, okubaluleke nakakhulu, isihlobo esincane kakhulu esiphakathini sakho se-progesterone.
I-Estradiol Isebenza Njengomcindezeli Wokudla
Okudlayo, uma udla, nokuthi ungadla kangakanani kuthathwa yizici eziningi. Izintandokazi zenkcubeko zingahle zihlele uhlobo lukudla okudlayo, kodwa umzimba wakho unesistimu eyakhelwe ngaphakathi ukulinganisela ukudla kwakho kokudla okukhipha amandla akho. Kuvela ezinye zalaba balawuli bezinkanuko ngaphansi kwe-estradiol.
Ucwaningo luye lwabonisa ukuthi udla kancane kancane ngaphambi kokuba ugobe ngaphezu kwalokho owenza kunoma iyiphi enye iphuzu kumjikelezo wakho wokuya esikhathini. Ngokuvamile, udla kancane phakathi nengxenye yokuqala yomjikelezo wakho uma i-estradiol inecala kunakho okwenzayo phakathi nengxenye yesibili yomjikelezo wakho uma amazinga e-estradiol akho aphansi futhi i-progesterone ifika esithombeni.
Ukulahlekelwa Kwisigaba Luteal
Ngakho-ke, kunezinto ezimbalwa eziqhubekayo ezingxenyeni ezisemkhatsini ezingabhubhisa ukudla kwakho futhi zilahle izinhlelo zakho zokudla okunempilo.
Okokuqala, une-estradiol encane kakhulu engxenyeni yesibili yomjikelezo wakho uma kuqhathaniswa nengxenye yokuqala. Lokhu kungabangela ukuba ucwaninge ngokucophelela ukuthola ama-khalori amaningi njengoba umonakalo wokunciphisa ukudla kwe-estradiol unciphisa. Okunye futhi, ucwaningo lusekela ukuthi owesifazane onemijikelezo ejwayelekile yokuya esikhathini uvame ukuthatha ama-calories amaningi ngesikhathi sesigaba sokuqala sokuhamba kwakhe.
I-progesterone yi-hormone evelele esigabeni sokuqamba noma ingxenye yesibili yokujikeleza kwakho kokuya esikhathini. Kucatshangwa ukuthi enye yemiphumela ye-progesterone yukuthi ivuselela ukudla kwakho. Izinga lakho eliphakanyisiwe le-progesterone liphinde libhekele ezinye izimpawu ezingathandeki zokuqala ezingase zivele ungase uzizwe ukuqeda, ukuqotshwa, kanye nesifuba sebele.
Ngakho-ke, phakathi kokunciphisa imiphumela yokucindezela isifiso ye-estradiol kanye nomphumela wokudla we-progesterone, unemithi eyinselele yokulwa nayo.
Okwenza i-PMDD ingenze lokhu kube kubi kakhulu
Abesifazane abane-PMDD bacatshangwa ukuthi bazwela kakhulu izinguquko ze-hormone ezivamile ngesikhathi sokuya esikhathini. Njengamanje, abacwaningi bazama ukuthola ukuthi kungani lokhu kwenzeka futhi ukuthi amazinga e-hormone evamile ashintsha kanjani ukuphazanyiswa kwemizwelo ebalulekile kwabanye besifazane. Enye yalezi zincazelo ibheka ubuhlobo obuphakathi kwe-estradiol kanye ne-serotonin yemikhiqizo yobuchopho.
I-Estradiol inegalelo elihle ekukhiqizeni kwengqondo yakho ye-serotonin ye-neurotransmitter. I-Serotonin yikhemikhali yakho yokuzizwa "okuhle-kahle". Kuphethwe ukulawula isimo sakho sengqondo nokugcina umqondo wakho jikelele wokuphila kahle. Kucatshangwa ukuthi kwabanye besifazane abane-PMDD, ukwehliswa kwesilinganiso kumazinga e-estradiol engxenyeni yesibili yomjikelezo wabo kubangela impendulo yokunyanyisa kumazinga e-serotonin ebuchosheni obangela ukuphazanyiswa kwemizwelo nokukhathazeka.
kucatshangwa ukuthi yile mpendulo ye-serotonin exaggerayo ekunciphiseni kwe-estradiol kwabanye besifazane abane-PMDD edala izifiso ezithile zokudla. Ukubona lesi sithonya esibi ku-serotonin, umsebenzi wakho wengqondo nomzimba ngokushesha ukukhiqiza i-serotonin eningi.
Futhi, yimuphi uhlobo olungcono lokudla ukuze ukwandise ngokushesha amazinga wakho we-serotonin? Ukudla okunomsoco we-carbohydrate kanye namaprotheni ompofu.
Umsindo ujwayele? Ngokumelene nesahlulelo sakho esingcono, uzithola uzama ngaleyo sikhwama sama-chips amazambane noma ama-cookie we-Oreo. Lo mthwalo we-carbs elula uphazamisa izinga lomzimba wakho we- insulin futhi okwandisa amazinga e-tryptophan akho ebuchosheni. I-Tryptophan yiyona eyandulela i-serotonin. I-tryptophan eningi isho i-serotonin engaphezulu. Futhi ngaleyo carb ukubheka wena nje ngcono okwesikhashana ukuphazamiseka kwemizwa yakho.
Lesi isibonelo esihle sokusebenzisa ukudla njengomuthi, ngokoqobo. Esinye isici esicacile kulolu cwaningo ukuthi ngokuvamile ukudlala i-carb elula nakho kulayishwa ngamakhalori. Futhi njengoba uthola nje inzuzo yesikhashana, lo mjikelezo kungenzeka uziphindise izikhathi eziningana phakathi nesigaba sakho se-luteal.
Futhi nje-ke, wonke umsebenzi omuhle owakwenza ngokudla okunempilo emavikini amabili okugcina uphinde uphonywe.
Izindlela Zokuthatha Ukulawula
Isinyathelo sokuqala sokulawula amaphethini wakho wokudla ukuqonda izinguquko eziqhubekayo emzimbeni wakho njalo ngenyanga. Isinyathelo sokuqala sokuthola ukulawula ukulandelela ukuthi usekuphi umjikelezo wakho. Cabanga ukusebenzisa i-tracker lokusebenza Clue ukukusiza.
Kusukela ekuqaleni kwenkathi yakho kuze kufike u-ovulation unamaviki amabili lapho ama-hormone akho ehlangothini lwakho. Izinga lakho le-estradiol liphakeme futhi izinga lakho le-progesterone liphansi. Lesi yisikhathi esihle sokuqala ngokudla okunempilo nokuzivocavoca . Uma ungazitholela isimiso esihle kulezi ziviki ezimbili kuzokusiza ukuba ubhekane nezinselele eziza ngesigaba sokuthi umjikelezo wakho uhambe.
Inselelo yangempela iqala uma ushaya isigaba sakho sokuqapha. Kodwa manje uyaqonda ukuthi kungani umzimba wakho uphendukela kuma-carbs elula nokudla ushukela ukuze usize ukukhulisa imizwa yakho. Uhlomile ngalolu lwazi ungazama amanye amaqhinga ukukusiza ukuthi unamathele emigomweni yakho yokudla okunempilo ngisho nasesigaba sokugcina:
- Yiba nomusa kuwe. Ukuphakama kwe-Slip kuzokwenzeka. Khumbula, ngoba nje unamakhukhi ambalwa asho ukuthi awukwazi ukubuyela emuva.
- Thola ukuhamba. Ukuzivocavoca njalo, ikakhulukazi ngesikhathi sesigaba sokugcina, kuyasiza kakhulu ekulawuleni ukudla. Uma ujwayele ukudlala ebusuku uzama ukwenza imizuzu embalwa yokudansa noma ugijima endaweni ngaphambi kokuba uhambe uye ekhishini ukuze uthole isiphuzo. Noma nithathe isikhathi esithile sokwenza ukukhathazeka kwemizwa nokukhathazeka kwe-yoga poses.
- Abashintshi abashintshayo. Zama ukufaka esikhundleni sokudla okunampilo. Uma uyi-chip muncher ye-mbatata, zama i-popcorn ye-no-butter. Uma ushokoledi kuyisifiso sakho sokuhamba, thola ushokoledi ubisi lwakho nge-chocolate emnyama. Ushokoledi omnyama unamandla okuqinisa amandla we-serotonin kanye nezinye izinzuzo zezempilo.
- Yiba nenkezo yetiyi. Zama ikhobe yetiyali ukuze unciphise ingqondo yakho. Akugcini nje ukuphuza kancane inkomishi yetiyi elishisayo umkhuba wokuphumula, ungase uzuze ngokukhetha amathikithi ngezindawo zokukhuthaza isimo sengqondo.
- Hlola ukulala. Uma unosuku olunzima kakhulu futhi unzima ngempela ukungena kulowo mkhwama wekhanda ukuzolala. Ukulala kungukuphulukisa kakhulu emzimbeni wakho futhi kusiza ukunciphisa i-hormone cortisol yokucindezeleka okungase futhi ichithe isimo sakho sengqondo nokudla kwakho.
Izwi elivela
Ukuqonda umjikelezo wakho wokuya esikhathini kanye nezinguquko ezibangela emzimbeni wakho, njengendlela amazinga akho e-hormone asithinta ngayo ukudla nesimo sakho sengqondo, kubalulekile ngempela. Lokhu kuyiqiniso ikakhulukazi uma une-PMS noma i-PMDD ngoba uye waba nezimpendulo ezishintshayo ekushintsheni kwakho kwe-hormone yama-cyclic evamile. Ukwazi ukuthi umzimba wakho udinga ngezikhathi ezihlukene emjikelezweni wakho kuzokusiza ukuthi unamathele ngemigomo yakho yokuphila enempilo.
> Imithombo:
> I-Asarian, L. & Geary, N. (2006) Ukuguquguquka kwesifiso se-horonal gonadal steroid. Phil. I-Trans. R. Soc. B, 361,1251-1263. doi: 10.1098 / rstb.2006.1860
> Dietz, B., Hajirahimkhan, A., Dunlap, T. & Bolton, J. (2016) ama-Botanicals kanye nama-phytochemicals awo asebenzayo empilo yabesifazane. I-Pharmacol Rev, 68, 1026-1073. http://dx.doi.org/10.1124/pr.115.010843