Iwe Unopisa Mamwe Makorori Munguva Yako Yenguva Here?

Zvemukati

• Kupisa macalorie panguva yako
• Zvakadii nezvevhiki kana maviri apfuura?
• Ko kurovedza muviri panguva yako kungakuita kuti upise macalorie akawanda here?
• Kana zvisiri, nei uchinzwa nzara?
• Zvimwe zviratidzo
• Matipi ekugadzirisa nguva yenzara
• Chinokosha

Isu pamwe hatifanirwe kukuudza iwe kuti kuenda kumwedzi kwakanyanya zvakanyanya kupfuura paunenge uine nguva yako. Iko kumusoro-uye-pasi kutenderera kwemahormone, manzwiro, uye zviratidzo zvine mhedzisiro kunze kwekubuda ropa.

Imwe yeshanduko inofungidzirwa kuti inowanzoitika ndeyekuti muviri wako unopisa macalorie kunyangwe pazororo kana iwe uri panguva yako. Ramba uchiverenga kuti uone kana ichi chiri chokwadi.

Kupisa macalorie panguva yako

Vatsvakurudzi havana kuwana kuti iwe unogara uchipisa mamwe macalorie iwe uri panguva yako. Zvizhinji zvezvidzidzo zvemusoro uyu zvinoshandisa zvidiki zvemuenzaniso, saka zvakaoma kutaura kana mhedzisiro iri yechokwadi ichokwadi.

A yakawana kuti zororo remetaboli rate (RMR) inosiyana zvakanyanya panguva yekuenda kumwedzi. Vakawana vamwe vakadzi vaine musiyano wakakura wekuchinja kune yavo RMR - ingangoita gumi muzana. Vamwe vakadzi vakanga vasina shanduko yakawanda zvachose, dzimwe nguva zvishoma se1.7 muzana.

Izvi zvinoreva kuti calori yekutsva panguva inganyatsoenderana nemunhu. Vamwe vanhu vanogona kupisa macalorie asi vamwe vasina chaizvo musiyano muavhareji huwandu hwemacalori akapiswa.

Zvakadii nezvevhiki kana maviri apfuura?

Chimwe chidzidzo chekutsvaga chakaburitswa muProceedings of the Nutrition Society chakawana vakadzi vane RMR yakati rebei muchikamu che luteal chekuenda kwavo kumwedzi. Ino ndiyo nguva iri pakati pekutsemura uye kana munhu atanga kutevera kwake kwekuenda kumwedzi.

Mumwe muongorori akataura kuti RMR inogona kuwedzera panguva yekuzvimba pachayo. Apa ndipo apo muviri wako unoburitsa zai kuti rigone kusangana.

"Kuzorora kwehuwandu hwemagetsi hunoshanduka pamusoro pekuenda kumwedzi uye kunokwira kwemazuva mashoma panguva yekubuda," anodaro Melinda Manore, PhD, RD, Emeritus Professor of Nutrition kuOregon State University. "Izvo zvakati, muviri unogadziridza kune idiki shanduko muRMR uye uremu haushanduke panguva yekutenderera, kunze kwekuchengetedza kwemvura kunogona kuitika."

Nekudaro, Manore anoti shanduko idiki kwazvo zvekuti hauna chaicho chakakosha macalorie.

Ko kurovedza muviri panguva yako kungakuita kuti upise macalorie akawanda here?

Kunyangwe iwe uchiri kufanira kugara uchirovedza muviri nguva nenguva, hapana dhata rekuratidzira kuti kurovedza muviri paunenge uri panguva yako kunoita kuti upise macalorie akawanda. Asi kurovedza muviri kunogona kukuita kuti unzwe zvirinani mumuviri kana uri panguva yako nekuderedza zviratidzo zvakaita sekurwadziwa nekurwadziwa kumusana.

Kana zvisiri, nei uchinzwa nzara?

Chidzidzo chakaburitswa muEuropean Zvinyorwa zveNutrition chakawana chishuwo chinowedzera muvhiki usati waenda kumwedzi.

"Takaona kuti pane kuwedzera kwezvido zvekudya uye mapuroteni anodyiwa, kunyanya kudya kwemapuroteni emhuka, panguva yechikamu chekutenderera, rinova vhiki rekupedzisira kana nguva yako inotevera isati yatanga," anodaro Sunni Mumford, PhD, Earl Stadtman Muchengeti muEpidemiology Branch yeIntramural Population Health Research kuNational Institutes of Health uye kudzidza co-munyori.

Chidzidzo che2010 chakawana vakadzi vane premenstrual dysphoric disorder (PMDD) vanonyanya kuda chikafu chine mafuta uye chinotapira panguva yechikamu che luteal pane vakadzi vasina chirwere.

PMDD mamiriro anokonzeresa kutsamwa, kushushikana, uye zvimwe zviratidzo nguva yako isati yakwana.

Zvikonzero zvaunonzwa nzara nguva yako isati yasvika inogona kunge iri chikamu chemuviri uye chikamu chepfungwa.

Kutanga, mafuta ane mafuta akawanda uye anotapira anogona kugutsa chinodikanwa chemanzwiro kana kuchinja mahormone kungaita kuti unzwe wakaderera.

Chimwe chikonzero chingave chine chekuita nekupona. Muviri wako unogona kuda izvi zvekudya senzira yekudzivirira muviri wako uye nekukupa simba raunoda.

Zvimwe zviratidzo

Vatsvakurudzi vakawana zvimwe zviratidzo zvinogona kuitika semhedzisiro yekuchinja huwandu hwehormone mumwedzi. Izvi zvinosanganisira:

• Chidzidzo chakaburitswa mupepanhau Physiology & Behaviour yakawana vakadzi vane hukuru hwakanyanya hwekunhuwirira pakati peiyo luteal kutenderera chikamu.
• Chidzidzo chakaburitswa mupepanhau Psychology chakawana vakadzi vachishandisa mari yakawanda pakuonekwa uye kuzvizora pavanenge vachibuda.

Matipi ekugadzirisa nguva yenzara

Paunenge uchishuvira chikafu chinotapira kana chakakora-mafuta, kuenda kwako kumwedzi kunogona kuve chikonzero chinokonzeresa. Kazhinji, chidiki cheichi chikafu chinogona kudzimura chishuwo. Chidimbu cheshokoreti yakasviba kana matatu fries inogona kuve zvese zvaunoda.

"[Edza] kusarudza zvinwiwa zvine utano uye dzimwe nzira," Mumford anokurudzira. "Saka, enda kunovhenekwa michero kuti ubatsire kurwisa shuwa dzeshuga kana zvinotsemura zviyo zvakakwana kana nzungu dzekuda munyu."

Mamwe matanho ekutora anosanganisira:

• kudya zvidiki, kazhinji kudya
• kuva neprotein-rich snack ine mamwe ma carbs, akadai sehafu ye turkey sangweji, hafu yezviyo zvizere bagel ne nzungu butter, kana akati wandei macube echizi ane mawoko maamondi
• kurovedza muviri, kufamba, kana kufamba-famba
• kugara uine hydrated nemvura yakawanda

Chinokosha

Zvidzidzo zvakawana shanduko muRMR panguva yekuenda kumwedzi asi mhedzisiro ishoma, isingawirirane, uye inotsamira chose pamunhu. Iwe unogona kunge uine RMR yakati rebei zvishoma mukati mechikamu che luteal nguva yako isati yasvika.

Kazhinji, shanduko mune metabolic chiyero haina kukwana kuti iwedzere koriori kupisa kana kuda yakawanda yekoriori yekudyiwa. Uyezve, vamwe vanhu vane zvishuwo kana imwe nzara panguva ino, izvo zvinogona kukanganisa chero kuwedzera kushoma.