Maitiro Ekuderedza uremu Around Kutadza kuenda kumwedzi (uye Chengeta icho Kure)

Zvemukati

• Nei kuenda kumwedzi kuchiita kuti zviome zvakanyanya Kuderedza uremu?
• MaCalori Akakosha, Asi Zvishoma-maCalorie Zvikafu Hazvishande Zvakanaka Nguva Yakareba
• Kudya Kunopa Utano Kunoshanda Zvakanaka Panguva Yemugumo
• Kudya Kwakadzika-Carb
• Kudya kweMediterranean
• Kudya Kwevheji
• Mhando Dzakanaka Dzese dzeKurovedza muviri Yekudzikira Kurema
• Matipi Ekudzora uremu Munguva yekuenda kumwedzi
• Zorora, Kurara Kwemhando yepamusoro
• Psychotherapy uye Acupuncture
• Tsvaga Nzira Yekusunungura Kushushikana
• Mamwe Mazano Ekudzora uremu Anoshanda
• Icho Chinokosha

Kuderedza uremu panguva uye mushure mekuguma kuenda kumwedzi kungaratidzika kunge kusingagoneki.

Hormone shanduko, kushushikana uye kukwegura maitiro ese anogona kushanda achipesana newe.

Nekudaro, pane matanho akati wandei aunotora kuti uremu hureruke panguva ino.

Nei kuenda kumwedzi kuchiita kuti zviome zvakanyanya Kuderedza uremu?

Nguva yekurega kuenda kumwedzi inotanga kana mukadzi asina kuenda kumwedzi kwemwedzi gumi nemiviri.

Pakati penguva ino, anogona kuzviwana zvakaoma kwazvo kuonda.

Muchokwadi, vakadzi vazhinji vanoona kuti ivo vanotanga kuisa huremu panguva yekuguma, iyo inogona kutanga makore gumi pamberi pekuguma kuenda kumwedzi.

Zvinhu zvakati wandei zvinoita chinhano mukuwedzera huremu panguva yekutadza kuenda kumwedzi, kusanganisira:

• Kuchinja kweHormone: Ose ari maviri akakwidziridzwa uye akaderera kwazvo mazinga eestrogen anogona kutungamira mukuwedzera mafuta ekuchengetedza (,).
• Kurasikirwa kwemhasuru: Izvi zvinoitika nekuda kwezera, shanduko yehomoni uye kudzikira kwekuita kwemuviri (,,
  ).
• Kurara zvisina kukwana: Vakadzi vazhinji vane dambudziko rekurara panguva yekuguma kuenda kumwedzi, uye kurara kwakashata kwakabatana nekuwedzera uremu (,,).
• Kuwedzera insulin kudzivisa: Vakadzi vanowanzo kuve vanodzivirira insulin sezvavanokwegura, izvo zvinogona kuita kuti kuonda kuome zvakanyanya (,).

Uyezve, mafuta ekuchengetera anochinja kubva muchiuno nezvidya kuenda mudumbu panguva yekuguma kuenda kumwedzi. Izvi zvinowedzera mukana we metabolic syndrome, mhando 2 chirwere cheshuga uye chirwere chemwoyo ().

Naizvozvo, marongero anosimudzira kurasikirwa kwemafuta emudumbu anonyanya kukosha padanho iri rehupenyu hwemukadzi.

MaCalori Akakosha, Asi Zvishoma-maCalorie Zvikafu Hazvishande Zvakanaka Nguva Yakareba

Kuti uderedze uremu, chinodikanwa chekoriori chinodiwa.

Munguva uye mushure mekuguma kuenda kumwedzi, mari yekuzorora yemukadzi, kana huwandu hweacalories aanopisa panguva yekuzorora, inoderera (,).

Kunyangwe zvingave zviri kuyedza kuyedza yakaderera-koriori chikafu kuti uderedze uremu nekukurumidza, ichi ndicho chinhu chakashata chaungaite.

Kutsvagurudza kunoratidza kuti kudzora macalorie kumazinga akaderera kunokonzeresa kurasikirwa kwemhasuru uye kumwe kuderera kweiyo metabolic rate (,,,).

Saka nepo zvakanyanya-zvakaderera-macalor diets zvinogona kukonzeresa kupfupisa-kwenguva pfupi uremu, mhedzisiro yavo pamhasuru uye metabolic rate ichaita kuti zvive zvakaoma kuchengetedza huremu kubva.

Uyezve, kukwana kwekoriori kudya uye kudzikira kwemhasuru kunogona kutungamira kukundwa kwepfupa. Izvi zvinogona kuwedzera njodzi yako ye osteoporosis ().

Tsvagiridzo zvakare inoratidza kuti "kuzvidzivirira pakudya," sekutarisa zvikamu zvehukuru pachinzvimbo chekuparadza zvakanyanya macalorie, zvinogona kubatsira pakurasikirwa nehuremu ().

Kugamuchira mararamiro ane hutano anogona kuchengetedzwa kwenguva refu kunogona kubatsira kuchengetedza yako metabolic chiyero uye kudzikamisa huwandu hwesimba remhasuru raunorasikirwa nezera.

Iko kushomeka kwekoriori kunodiwa pakurasikirwa nehuremu. Nekudaro, kucheka macalorie akawandisa kunowedzera kurasikirwa kwemhasuru yakaonda, iyo inomhanyisa kudonha kweye metabolic rate inoitika nezera

Kudya Kunopa Utano Kunoshanda Zvakanaka Panguva Yemugumo

Heano matatu matatu ane hutano akaratidzirwa kubatsira nekudzikisa uremu panguva uye kupfuura kwekuchinja kwemenopaususal.

Kudya Kwakadzika-Carb

Ongororo dzakawanda dzakaratidza kuti kudya kwakaderera-carb kwakanakisa kurasikirwa uremu, uye zvakare kunokwanisa kudzora mafuta emimba (,, 21,,).

Kunyangwe peri- uye postmenopausal vakadzi vakaverengerwa mune dzinoverengeka dzakaderera-carb zvidzidzo, kwave kungove nezvishoma zvidzidzo zvinotarisa kune ino huwandu chete.

Mune kumwe kuongorora kwakadaro, vakadzi vanotevera kuenda kumwedzi pakudya kwakaderera-carb vakarasa 21 lbs (9.5 kg), 7% yemafuta emuviri wavo uye 3.7 inches (9.4 cm) kubva muchiuno chavo mukati memwedzi mitanhatu ().

Uyezve, kudya kwecarb hazvidi kuti kuve kwakaderera zvakanyanya kuti ubudise uremu.

Mune kumwe kuongorora, chikafu chepaleo chinopa 30% yemacalorie kubva ku carbs chakaburitsa kudzikira kukuru mumafuta emudumbu uye huremu pane kudya kwemafuta mashoma mushure memakore maviri ().

Heano ane akazara gwara kune yakaderera-carb chikafu. Inosanganisira chirongwa chekudya uye menyu.

Kudya kweMediterranean

Kunyangwe iyo Mediterranean Diet ichinyanyo kuzivikanwa nekuvandudza hutano nekuderedza chirwere chemoyo njodzi, zvidzidzo zvinoratidza kuti zvinogona zvakare kukubatsira iwe kuonda (21,,, 28).

Kufanana nedzidzo dzakaderera-carb yekudya, mazhinji ezvidzidzo zveMediterranean akatarisa vese varume nevakadzi pane peri- kana postmenopausal vakadzi chete.

Mune kumwe kuongorora kwevarume nevakadzi vane makore makumi mashanu nemashanu zvichikwira, avo vakatevera chikafu cheMediterranean vakave nekudzikiswa kwakakura mumafuta emudumbu ().

Verenga izvi kuti uve gwara rekudya kweMediterranean, kusanganisira chirongwa chekudya uye menyu.

Kudya Kwevheji

Kudya kwezvirimwa uye vegan kwakaratidzawo vimbiso yekudzora uremu ().

Kumwe kuongorora mumadzimai ekumapopopaopausal kwakaratidza kuonda kukuru uye nekuvandudza kwehutano pakati peboka rakapihwa kudya kwevegan (,).

Nekudaro, imwe nzira inochinja-chinja yemidziyo inosanganisira mukaka nemazai zvakaratidzwawo kuti zvinoshanda mushe mumadzimai akura ().

Mhando Dzakanaka Dzese dzeKurovedza muviri Yekudzikira Kurema

Vanhu vazhinji vanova vashoma kushingaira sezvavanokwegura.

Nekudaro, kurovedza muviri kunogona kuve kwakakosha kupfuura nakare kose panguva uye mushure mekuguma kuenda kumwedzi.

Inogona kugadzirisa manzwiro, kusimudzira huremu hune hutano uye kuchengetedza nyama dzako nemapfupa ().

Kuramba kudzidziswa nehuremu kana mabhendi kunogona kushanda zvakanyanya pakuchengetedza kana kutowedzera musonda mhasuru, izvo zvinowanzodzikira nekuchinja kwehomoni nezera (,,,).

Kunyangwe mhando dzese dzekudzivirira kudzidziswa dzichibatsira, ongororo ichangoburwa inoratidza kuti kudzokorora kwakawanda kuri nani, kunyanya pakuderedza mafuta emimba ().

Aerobic kurovedza muviri (cardio) zvakare yakanakira vakadzi mukuguma kuenda kumwedzi. Zvidzidzo zvakaratidza kuti inogona kudzikamisa dumbu mafuta ichichengetedza tsandanyama panguva yekuremerwa (,,).

Iko kusanganiswa kwesimba rekudzidziswa uye kurovedza muviri kweaobobic ndiyo inogona kunge iri zano rakanakisa ().

Kuramba uye kurovedza muviri kunogona kubatsira kukurudzira kurasikirwa kwemafuta nepo kuchidzivirira kurasikirwa kwemhasuru kunowanzoitika panguva yekumira kwemwedzi.

Matipi Ekudzora uremu Munguva yekuenda kumwedzi

Hedzino dzinoverengeka nzira dzekuvandudza yako hupenyu hwehupenyu uye kuita kuti uremu hureruke panguva yekuguma kuenda kumwedzi.

Zorora, Kurara Kwemhando yepamusoro

Kuwana yakakwana yekurara yemhando yepamusoro kwakakosha kuwana uye kuchengetedza huremu hune hutano.

Vanhu vanorara kushoma vane mwero wakakwirira weiyo "nzara kemikari" ghrelin, yakaderera mwero ye "kuzara kwemahormone" leptin uye vanowanzo nyanyisa ().

Nehurombo, vakadzi vazhinji vari kumwedzi vanonetseka kurara nekuda kwekupisa kupisa, kudikitira usiku, kushushikana uye zvimwe zvinokanganisa kushomeka kwesrogen (,).

Psychotherapy uye Acupuncture

Kufungisisa maitiro ekurapa, chimiro che psychotherapy chinoratidzwa kubatsira nekushaya hope, chingabatsira vakadzi vane zviratidzo zve low estrogen. Nekudaro, hapana zvidzidzo zvakaitwa pavakadzi vanoguma kuenda kumwedzi kunyanya ().

Acupuncture inogona zvakare kubatsira. Mune kumwe kuongorora, yakaderedza kupisa kwakapisa neavhareji ye33%. Kuongororwa kwezvidzidzo zvakati wandei kwakawana kuti acupuncture inogona kuwedzera oestrogen mazinga, ayo anogona kudzikisa zviratidzo uye kukurudzira kurara kuri nani (,).

Tsvaga Nzira Yekusunungura Kushushikana

Kushungurudzika kwekushushikana kwakakoshawo panguva yekuchinja kwemwedzi.

Pamusoro pekuwedzera njodzi yehosha yemoyo, kushushikana kunotungamira kune yakakwira cortisol mazinga, ayo anoenderana nekuwedzera mudumbu mafuta ().

Neraki, zvidzidzo zvakati wandei zvakawana kuti iyo yoga inogona kudzikisira kushushikana uye kubvisa zviratidzo muvakadzi vanoenda panguva yekuguma (,,).

Kuwedzera ne100 mg ye pycnogenol, inozivikanwawo sepine bark mushoma, yakaratidzirwawo kudzikisa kushushikana uye kubvisa zviratidzo zveopaopausal (,).

Mamwe Mazano Ekudzora uremu Anoshanda

Heano mamwe mashoma matipi anogona kubatsira nekudzikisa huremu panguva yekumira kwemwedzi kana chero zera.

1. Idya mapuroteni mazhinji. Mapuroteni anokuchengeta iwe uzere uye uchigutsikana, unowedzera metabolic chiyero uye unoderedza kurasikirwa kwemhasuru panguva yekuonda (,,).
2. Sanganisira mukaka mukudya kwako. Kutsvagisa kunoratidza kuti zvigadzirwa zvemukaka zvinogona kukubatsira kurasikirwa nemafuta iwe uchichengetedza mhasuru (,).
3. Idya chikafu chine fiber yakawanda. Kudya zvakakwirira-fiber zvekudya semafuta eflakisi, zvinomera zveBrussels, makotapeya uye broccoli zvinogona kuwedzera insulin senzwi, kuderedza kudya uye kukurudzira kuonda (,).
4. Inwa green tea. Iyo caffeine uye EGCG iri green tii inogona kubatsira kupisa mafuta, kunyanya kana ichibatanidzwa ne
   kuramba kudzidziswa (,,).
5. Dzidzira kudya zvine pfungwa. Kudya zvine hungwaru kunogona kubatsira kudzikisira kushushikana uye kugadzirisa hukama hwako nechikafu, saka unozopedzisira wadya zvishoma (,).

Kudya zvine hungwaru uye kupedza huremu-zvine hushamwari zvekudya uye zvinwiwa zvinogona kukubatsira iwe kurasikirwa nehuremu panguva yekuenda kumwedzi.

Icho Chinokosha

Kunyangwe kurasikirwa uremu kungave chiri chako chikuru chinangwa, zvakakosha kuti iwe uite shanduko iwe dzaunogona kuchengetedza pamusoro penguva refu.

Zviri zvakare zvakanaka kutarisisa hutano, pane huwandu pachiyero.

Kuchengetedza hupenyu hune hutano nekuekisesaiza, kuwana kurara kwakaringana, kutarisa kudya kwakaringana, uye kudya zvine pfungwa kunogona kukubatsira kutaridzika uye nekunzwa kugona kwako kwakanyanya panguva yekuguma kuenda kumwedzi nekupfuura.