Kutenderera Kunobvumirana: Kufananidza Hwako Hutano Maitiro kune Yako Yekuenda Kumwedzi
Zvemukati
- Chii chinonzi kutenderera kuenderana?
- Ndiani anogona kubatsirwa kutenderera syncing?
- Ndeapi marongero ekutenderera kutenderera?
- Teerera kumuviri wako kuti uwedzere kugwinya
- Ndeapi mashandiro aunofanirwa kuita?
- Exercises zvinoenderana nekutenderera kwako
- Kutenderera kuenzanisa nzira yako kune hutano hwakanaka
- Luteal phase haafanire
- Rev up yako libido uye ita bonde kunakidzwa zvakare
- Kuve nekubereka zvakare
- Kutanga sei?
Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.
Chii chinonzi kutenderera kuenderana?
Wakambonzwa kunge uri muranda wemahomoni ako? Haisi kungofungidzira kwako chete.
Kuchema kweminiti imwe chete, kunakidzwa neinotevera, kunyangwe kunze-kwe-madziro horny pane dzimwe nguva - isu vakadzi dzimwe nguva tingave mabhora esimba rinogara richitenderera, uye isu tingave nemwedzi yedu yekunongedza minwe.
Zvinoenderana nezvakaburitswa mumagazini Archives of Gynecology and Obstetrics, kuchinja kwehomoni pamusoro pemwedzi wekuenda kumwedzi kunoita basa rakakosha mumhinduro dzemuviri wedu.
Izvo zvinokanganisa chimiro chedu chemanzwiro, chishuwo, maitiro ekufunga, uye nezvimwe zvakawanda.
Vakadzi vakashuma zvakakwirira zvehutano hwakanaka uye kuzviremekedza panguva yepakati yekutenderera muchidzidzo. Kuwedzera kwekunzwa kwekushushikana, kuvengana, uye kushushikana zvakataurwa nguva yavo isati yasvika.
Apa ndipo panobuda pfungwa ye "kutenderera syncing". "Cycle syncing" izwi rakaumbwa uye rakashambadzirwa naAlisa Vitti, Anoshanda Nutritionist, HHC, AADP.
Vitti akatanga iyo FloLiving Hormone Center, akagadzira iyo MyFlo app, uye akatanga kutsanangura pfungwa iyi mubhuku rake, WomanCode.
Nicole Negron, anoshanda anoona nezvekudya zvinovaka muviri uye nyanzvi yehutano hwevakadzi anotiudza kuti, "Kana vakadzi vangonzwisisa kuchinja kwemahomoni kwemwedzi nemwedzi, vanokwanisa kudzivirira kukuvadzwa nemahormone avo votanga kuwedzera simba ravo rehormone."
Kana zvasvika pakutsvaga kwesainzi, hapana zvakawanda zvidzidzo zvekutsigira kutenderera syncing.
Zvidzidzo zvakawanda ndezvekare kana zvisina kusimba, asi vanotsigira tsika iyi vakati zvakachinja hupenyu hwavo. Kana iwe uchifarira kuyedza iyi nzira, heino maitiro ekuzviita nemazvo.
Ndiani anogona kubatsirwa kutenderera syncing?
Kunyange munhu wese achigona kubatsirwa kubva kutenderera syncing, kune mamwe mapoka anogona kubatsirwa zvakanyanya. Aya mapoka anosanganisira vakadzi vano:
- une polycystic ovarian syndrome (PCOS)
- vakafuta
- vaneta zvakanyanya
- vanoda yavo libido back
- vanoda kubata pamuviri
Haungabude mumba usina kutarisa mamiriro ekunze. Saka nei uchirarama bofu usingatarisi kuyerera kwemahormone edu?
Kana iwe usiri kunzwa 100 muzana iwe pachako, kunyanya kutenderedza nguva yako, kutenderera syncing kungave kwako.
Kufananidza hupenyu hwako nekutenderera kwako kunobatsira iwe kudzivirira kuneta uye kukuchengetedza iwe kufunga, zuva rega rega, kune izvo muviri wako zvaunoda.
Ndeapi marongero ekutenderera kutenderera?
Sezvo mahormone edu achikwira uye achiyerera pamusoro pehurefu hwemavhiki mana, kuenda kwedu kumwedzi biologically ane matatu akasiyana eras:
- follicular (pre-zai kuburitswa)
- ovulatory (maitiro ekuburitswa kwezai)
- luteal (post-zai kuburitswa)
Kana zvasvika pakutenderera syncing, yako chaiyo nguva inoonekwa sechikamu chechina.
| Chikamu | Mazuva (approx.) | Chii chinoitika |
| Kutevera (chikamu che follicular phase) | 1–5 | Estrogen uye progesterone zvakaderera. Mutsara wechibereko, unonzi endometrium, unodururwa, zvichikonzera kubuda ropa. |
| Follicular | 6–14 | Estrogen uye progesterone zviri kuwedzera. |
| Ovulatory | 15–17 | Estrogen inokwira. Testosterone uye progesterone inomuka. |
| Luteal | 18–28 | Estrogen uye progesterone mazinga akakwirira. Kana zai risina kuberekwa, huwandu hwehomoni hunodzikira uye kumwedzi kunotangazve. |
Mazuva akanyorwa pamusoro apa avhareji yenguva yakatambanudzwa yechikamu chimwe nechimwe. Munhu mumwe nemumwe akasiyana.
"Kana vakadzi vangove vakasununguka kuteedzera kutenderera kwavo mukarenda fomu, ini ndinozovadzidzisa kuteedzera zvavari kunzwa vhiki rega rega rekutenderera kwavo munguva chaiyo," Negron anodaro.
"Tinogadzira karenda pamwechete yezvikamu uye tinoronga kuti ndeapi maprojekiti ekuisa pamberi, ndeapi mashandiro, kushamwaridzana, kuzvichengeta, uye hukama zviitiko zvekuita," anowedzera.
Teerera kumuviri wako kuti uwedzere kugwinya
Sevakadzi, isu tinogona kudzidziswa kurwisa kurwadziwa, kusundira zvakanyanya kuburikidza neiyo yekuwedzera Workout, uye kudzivirira kunyunyuta. Asi isu tiri kunyatso kuzviitira isu pese pacho kana zvasvika pakuve wakakodzera?
Sezvo mahormone ako achichinja, saizvozvowo simba rako uye moyo, izvo zvinokanganisa maitiro anoita muviri wako muviri.
Ndokusaka, zvinoenderana neyakajairwa syncing nzira, zvingave zvinobatsira kuchinjisa yako yekurovedza zvinoenderana nekuenda kwako kumwedzi uye kwete kutarisa "kuisundira" nhanho dzese dzenzira.
Heano hwakawanda kwazvo hutungamiriri hwehukwaniso hwekurovedza muviri hunogona kubatsira panguva yekuchinja kwehomoni kutenderera yako kutenderera.
| Chikamu | Ko kurovedza muviri kwekuita |
| Kutevera | Kufamba kwechiedza kunogona kuve kwakanyanya panguva ino. |
| Follicular | Edza light cardio. Mahormone ako achiri akaderera, kunyanya testosterone. Izvi zvinogona kukonzera kusimba kusimba. |
| Ovulation | Sarudza wedunhu, yakakwira-yakasimba kurovedza muviri, sezvo simba ringave rakakwira. |
| Luteal | Muviri wako urikugadzirira imwe nguva yekutenderera. Masimba emagetsi anogona kunge akaderera. Kuita mwenje-kune-zvine mwero kurovedza muviri kungave kwakanyanya. |
Ndeapi mashandiro aunofanirwa kuita?
Exercises zvinoenderana nekutenderera kwako
- Kutevera. Zororo rakakosha. Zvigadzire iwe pachako. Tarisa pane yin uye kundalini yoga uye sarudza yekufungisisa kufamba kuburikidza nemasikirwo pane kuzvimanikidza.
- Follicular. Chengetedza maitiro ekukwira makomo, mwenje unomhanya, kana yakawanda kuyerera-based yoga iyo inoshanda kumusoro ziya.
- Ovulation. Yako testosterone uye estrogen iri kuwedzera, ichiwedzera kugona kwako. Edza kurovedza muviri senge yakakwira-yakasimba nguva yekudzidzira kana kirasi yekutenderera.
- Luteal. Munguva ino, progesterone iri kuwedzera se testosterone uye estrogen inopera. Sarudza yekudzidziswa simba, Pilates, uye dzimwe shanduro dzakanyanya dzeiyo yoga.
Zvinogara zvichikosha kuteerera kune muviri wako uye kuita izvo zvinonzwa zvakanaka. Kana iwe uchinzwa iwe uchikwanisa kuzvisundira iwe zvishoma kuomarara, kana kuda kudzokera kumashure zvakanyanya mune mamwe matanho, izvi zvakanaka. Teerera kumutumbi wako!
Kutenderera kuenzanisa nzira yako kune hutano hwakanaka
Semunhu anoshanda zvinovaka muviri, Negron anozendamira pane chikafu semushonga kugadzirisa zviratidzo zvekuenda kumwedzi.
“Kazhinji, vanhukadzi vanowanzodya chikafu chimwe chete nguva nenguva kuchengetedza nguva nekushungurudzika.
“Asi zviyero zvakasiyana zveestrogen, progesterone, uye testosterone mumwedzi wese zvinoda zvakasiyana zvinovaka muviri uye detoxification.
"Kusimudza izvo zvatinodya pavhiki nevhiki zvakakosha kuti titsigire muviri wedu," anotsanangura kudaro.
Sekureva kwaDr. Mark Hyman, "Kusawirirana mumahormone ako kunokonzerwa nechikafu chakaipa." Izvi zvinoreva kubvisa kana kudzora shuga, doro, uye caffeine, kunyanya panguva yekuenda kumwedzi.
Tarisa pane kudya chikafu chizere mukati mekutenderera kwako kuti ubatsire kuenzanisa mahormone ako. Kudya ese matatu kana mana maawa kunogona zvakare kukubatsira iwe kudzora huwandu hweshuga yeropa uye kudzivirira cortisol spikes kana shanduko yekuchinja.
| Chikamu | Zvikamu zvekudya |
| Kutevera | Pakati peichi chikamu, yako estrogen iri kuwedzera. Inwa inozorodza tii, kunge chamomomile, kurwisa zvinyoro. Dzivisa kana kudzora chikafu chine mafuta, doro, caffeine, uye chikafu chine munyu. |
| Follicular | Edza kuisa chikafu chinogadzirisa isrogen. Tarisa pane zvakamera uye zvakaviriswa chikafu senge mabroccoli anomera, kimchi, uye sauerkraut. |
| Ovulatory | Iine yako estrogen pane-yenguva-refu, iwe unofanirwa kudya chikafu chinotsigira chiropa chako. Tarisa pane zvekurwisa-kupisa chikafu semichero yakazara, miriwo, uye maamondi. Ivo vanorongedza zvisingaite hutano mabhenefiti, kusanganisira anti-kukwegura zvivakwa uye kudzivirirwa kubva kune zvakatipoteredza chepfu, izvo zvinozivikanwa kuve zvine chekuita nemahomoni ako |
| Luteal | Estrogen uye progesterone zvese zvinowedzera uye zvobva zvadzikira panguva iyi. Idya chikafu chinozogadzira serotonin, semashizha emashizha, quinoa, uye buckwheat. Iwe zvakare uchazoda kutarisa kune magnesium-zvakapfuma zvekudya zvinorwisa kuneta uye yakaderera libido, senge yakasviba chokoreti, sipinashi, uye manhanga mbeu. |
Sezvo chikamu che luteal chiri pamberi penguva yako, iwe uchazoda kunyatsotarisa pakudya zvine hutano uye kudzivirira chero chikafu chingakonzera kusagadzikana kana kupora, kunge caffeine.
Luteal phase haafanire
- doro
- zvinwiwa zvine kabhoni uye zvinotapira zvekugadzira
- nyama tsvuku
- dairy
- akawedzera munyu
Rangarira, zvinodiwa zvemunhu mumwe nemumwe zvehutano zvakasiyana. Imwe menyu menyu inogona kutadza kuzadzisa zvese zvaunoda.
Nyanzvi inofanirwa kutungamira zvisarudzo nezve ako mazano ezvehutano zvinoenderana nezvaunoda iwe wega.
Rev up yako libido uye ita bonde kunakidzwa zvakare
Kuenda kumwedzi kunenge kwakajairika sekusangana pabonde kwevakadzi, asi kwakakosha.
“Ndinotenda zvakasimba kuti kuenzanisa kuenda kumwedzi inyaya yechikadzi. Zvisinei nebudiriro yakaitwa nevanhukadzi mumagariro uye nehunyanzvi, kutaura nezvekuenda kumwedzi ichiri chirevo, ”anodaro Negron.
Sara Gottfried, MD, inotaura nezve "manzwiro akajairika e'meh '" nezvebonde seine chinokonzera mahormone. Mahormone anogara ari muchiyero mukati memuviri, saka kana imwe ichiwedzera, zvinoreva kuti iri kutora nzvimbo yeimwe.
Estrogen kutonga uye yakakwira testosterone (yakajairwa PCOS) inogona kukutorera iwe libido. Cortisol, iyo inodzvinyirira mahormone (inozivikanwa se "kurwa-kana-kutiza" mahormoni) inogona kukubira iwe mahormone ebonde.
| Chikamu | Matipi ebonde |
| Kutevera | Cramping? Vanopfuura vakadzi mazana matatu nemazana mashanu vakatora ongororo yedu vakati maoregasms anoderedza maronda avo. Asi sarudzo ndeyako panguva ino yekuzorora vhiki. Teerera kumutumbi wako, idya zvinoenderana neyakajairwa-syncing chikafu, uye gadzirira kumwedzi unotevera. |
| Follicular | Bonde rako rekutyaira rakadzika, izvo zvinoreva kuti iwe uchazoda kuwedzera kukwiza nekubata, pane kupinda. Kugadzira foreplay kwakakosha. |
| Ovulatory | Pakati peichi chikamu, yako estrogen uye testosterone zviri kuwedzera, izvo zvinoita kuti iwe unakirwe zvakanyanya pabonde (uye kutanga kwekugadzira vana). Spontaneity inogona kunongedza zvinhu mukati mevhiki rino uye chengetedza zvinhu zvinonakidza uye zvakapusa. |
| Luteal | Muimba yekurara, iwe uchazoda kumwe kukurudzira kumwe kusvika kumagumo. Saka edza zvekuita zvepabonde matoyi uye kunakidzwa, nyowani-nyowani nzvimbo. |
Pamwe chete nekuekisesaiza uye kudya panguva chaipo nekutenderera kwako, shanda nemuviri wako kurwisa kushushikana uye kugadzira kugadzira pabonde.
Iwe unogona zvakare kuda kuisa aphrodisiac chikafu chenguva dzose mukudya kwako, senge maca uye pistachio.
Kuve nekubereka zvakare
Kudya zvinovaka muviri kwakabatana zvisingaite nekubereka.
Chidzidzo chakakura chakaitwa neHarvard University chakateera vanamukoti vakaroora 17,544 vasina nhoroondo yekushaya mbereko kwemakore masere.
Vatsvagurudzo pavakachinja mashanu kana kupfuura maficha evakadzi uye tsika dzekurovedza muviri, vakadzi vasina kuenda kana vasina kujairika kumwedzi vakatangisa huwandu hwavo hwekubereka ne80 muzana.
Vakadzi vari kutora chikamu muchidzidzo vakabvunzwa kuti vadye:
- yakaoma makabhohaidhiretsi, semichero izere nefibre
- miriwo
- bhinzi
- tsanga dzose
- akazara-mafuta zvigadzirwa zvemukaka (panzvimbo yemafuta mashoma kana nonfat)
- chirimwa mapuroteni, senge bhinzi nenzungu
| Chikamu | Chii chinoitika |
| Kutevera | Munguva yako, muviri wako hauna kukoshesa kugadzirwa kwecheche. (Izvi hazvireve kuti haufanire kuita bonde uine kondomu kana imwe nzira yekutadzisa, kana iwe usiri kuda kubereka. |
| Follicular | Pakati pevhiki mushure menguva yako, estrogen uye testosterone zvinokwira.Izvi zvinokonzeresa kukura kweiyo endometrium lining, inova iyo zai rinozozvimisikidza pachega, kana ikasangana. |
| Ovulatory | Zai rako rakakura rinoburitswa kubva muovary uye rinowira mu fallopian tube. Inomirira ipapo urume. Kana pasina urume hunosvika mumaawa makumi maviri nemaviri nemakumi matatu nematanhatu, zai rako rinozoparara, uye oestrogen uye testosterone mazinga anopera. |
| Luteal | Kana zai rako risina kusangana nemuviri, muviri wako unotanga kugadzira progesterone yakawanda, ichigadzira mukobvu wechibereko wechibereko. Pedyo nekupera kwechikamu chino, ese mahormone mwero anoderera. Izvi zvinotungamira mukutyorwa kweiyo endometrium. |
Kutanga sei?
Kuchinja maitiro ako ehupenyu kutenderedza kutenderera kwako kwave kuripo kwemazana emakore, pamberi pemishonga yemazuva ano.
Sekutaura kunoita Negron, "Kuvhura nhaurirano maererano nekuenda kumwedzi kunotibvumidza kuputsa nyadzi uye ruzivo rwenhema.
"Kana vakadzi vasingakwanise kutaura nezvekuenda kumwedzi, zvinogona kuva zvinonetsa kwenguva refu kuti vakadzi vave vatsigiri vehutano hwavo."
Rangarira, muviri wemunhu wese wakasiyana. Usati watanga kuita shanduko yemararamiro, tarisa yako kutenderera uye dzidza yako wega maitiro. Kune akatiwandei maapplication anowanikwa eizvi, kusanganisira Kupenya, Clue, uye Kindara.
Zvinogona kutora kusvika pamwedzi mitatu usati waona kuti ingangoita nguva yakareba sei chikamu chimwe nechimwe.
Nekushandura mararamiro ako kuti aenzane neshanduko dzako dzemahormone, unogona kukwanisa kubvisa iwo "mahormone curveballs" zvachose.
Zvipe simba rekuziva zviri kuitika mumuviri wako.
Teerera kuti muviri wako uri kupindura sei sezvaunodzidzira kutenderera syncing kana chero shanduko nyowani yemararamiro. Nekudaro, muviri wako unokutenda nekutarisisa uye nehanya zvauri kupa iwe.
Allison Krupp munyori weAmerica, mupepeti, uye ghostwriting munyori. Pakati pesango, akawanda-kondinendi adventures, anogara muBerlin, Germany. Tarisa uone webhusaiti yake pano.
Zvinyorwa Zvinonakidza
Immunofixation - weti