Unofanira Kudya Kubva Pakuenda Kumwedzi Kwako Here?

Zvemukati

• Sei Vakadzi Vakawanda Vari Kuwiriranisa Kudya Kwavo uye Kutenderera Kwavo
• Mashandiro Ainoita
• Mazuva 1 kusvika 5: Kuenda kumwedzi
• Mazuva 6 kusvika 14: Follicular Phase
• Mazuva 15 kusvika 17: Ovulatory Phase
• Mazuva 18 kusvika 28: Luteal Phase
• Dzimwe Pfungwa Dzokupedzisira
• Ongororo ye

Mumakore akati wandei apfuura, pakave nekukwira kwakasimba mukufarira nzira dzisiri dzechiitiko dzekugadzirisa nyaya dzehutano. Vanhu vazhinji vari kutendeukira kugadziriro yemarwadzo kumashure, uye kune kukwira mukuzivikanwa kwemushonga unoshanda. Imwe maitiro ekuwana traction huru? Biohacking-kushandisa chikafu kutora kutonga kwevanhu biology. (Ingo tarisa iyo #biohacking hashtag pa Instagram.)

Izvi zvinosanganisira pfungwa yekugadzirisa kudya kwako zvichienderana nekuenda kwako kumwedzi. Yep-chaizvo. Vatsigiri veiyi nzira yekudya zvinovaka muviri vanoti haingobatsire vakadzi vane nguva dzekuenda kumwedzi nguva dzose kuti vanzwe vari pamusoro pemutambo wavo muzvikamu zvese zvebudiriro, asi zvinogona zvakare kubatsira kudzikisira zvimwe zvinonetsa mahormone nyaya senge polycystic ovarian syndrome (PCOS), PMS, uye endometriosis . Hezvino zvaunofanira kuziva usati wazviedza.

Sei Vakadzi Vakawanda Vari Kuwiriranisa Kudya Kwavo uye Kutenderera Kwavo

"Nenyaya dzehutano hwekuenda kumwedzi dziri kuwedzera, mhinduro dzakajairika dzichitadza vakadzi, uye hutano hwepanyama hunowanda, vakadzi vazhinji vari kutsvaga mhinduro dzakanangana nehupenyu hwavo hwakasarudzika uye zvichienderana nehunhu hwavo," anodaro Alisa Vitti, mahormone evakadzi uye nyanzvi yekudya zvinovaka muviri. munyori we WomanCode, muvambi weFLO Living Hormone Center uye iyo MyFLO nguva app. Uyezve, sekuziva kwemamiriro emahormone uye kushaya mbereko kuchikwira, vakadzi vari kuve vanoziva zvakanyanya nezvesarudzo uye vangangoedza chimwe chinhu chitsva kutora kubata kwavo nekubereka nekuenda kumwedzi.

Vitti inoti kudya zvinoenderana nezvikamu zvako zvekutenderera kunogona kubatsira kuwedzera simba rako, moyo, uye ganda, uye kunogona kubvisa zviratidzo zvePMS. Anoti zvakare zvinogona kubatsira nemamiriro akaita sePCOS, endometriosis, uye kunyangwe kushaya mbereko - asi rutsigiro rwezvirevo izvi harutsigirwe nesainzi zvachose. Pane humbowo hwekuti chikafu chinoshanduka ita kuve nenjodzi panjodzi yekushaya mbereko nekuda kwekukanganiswa kweovulatory, kunge PCOS, kunyangwe hazvo tsvagiridzo isingatarise kudya kunoenderana nekutenderera kwako zvakanyanya; zvakanangana nekuvandudza kudya kwese, kugadzirisa mararamiro ane hutano, uye muzviitiko zvakawanda, kurasikirwa uremu.

Zvakadaro, nyanzvi dzezvehutano dzakakura hadzisi * kupokana * nepfungwa neimwe nzira. "Paunenge uchiongorora mabhuku ekurapa, hapana humbowo hwakawanda hunoratidza nzira iyi inogona kukubatsira kuti unzwe zviri nani panguva yako," anodaro Christine Greves, MD, ob-gyn kuOrlando Health. "Nekudaro, nekuti izvo zvekudya nezviitiko zvakakurudzirwa 'kutenderera kuyanana' zvine hutano hwakanaka, ini handione chakaipa pakuyedza kana mumwe munhu ari kunetseka nekutenderera kwavo. Zvakanaka nguva dzose kuva netariro, uye kana uchichinja kudya kunobatsira nazvo, chero bedzi zvisingakuvadzi, saka zvakanaka!" Zvakakosha kuziva, kunyange zvakadaro, kuti anokurudzira kutarisa nachiremba wako kutanga kana uri kufunga kushandisa nzira iyi kurapa chirwere chakakomba (sePCOS kana endometriosis). "Zvakakosha kuti chiremba wako atange abatanidzwe ndiko kuti asasanganise zvimwe zvikonzero zvinogona kukonzera matambudziko pakutevera kwako," anodaro. (Yakabatana: Chii chinonzi Premenstrual Dysphoric Disorder?)

Mashandiro Ainoita

Funga kudya maererano nekutenderera kwako chinhu chaungada kuedza? Ingori misoro kumusoro: Iyi nzira haienderane nekushandisa mamwe maitiro ekudzivirira kuzvara kwehomoni inodzivirira kubuda, sePiritsi uye mhete inoburitsa mahormone. "Mushonga uyu unodzvanyirira kutaurirana kwehomoni-ovari kuitira kuti ushaye kutenderera," anotsanangura kudaro Vitti. Izvi zvinoreva kuti muviri wako haufambi nezvikamu zvakasiyana-siyana zvakanyorwa pazasi, saka nepo chikafu chakataurwa chichiri *chakanaka* kwauri, hazvibatsire kudzora mahomoni ako nekuti BC yako yatove nayo pakiyi. Vakadzi vane mahormone IUDs Chivabvu kukwanisa kukohwa mamwe mabhenefiti kana vachiri kuwana nguva yavo, anodaro Vitti, nekuti IUD hainyatso kudzivirira ovulation. Kana usiri pakudzivirira kuzvara, ipfungwa yakanaka kuteedzera kutenderera kwako uchishandisa app kana jenari kwemwedzi mishoma yekutanga. (Yakabatana: Yako Yekuenda Kumwedzi Matanho-Akatsanangurwa)

Ramba uchifunga, nepo vamwe vakadzi vachiti vakabatsirwa nenzira iyi-senge anokurudzira Lee Tilghman nhoroondo yekuti nzira yaVitti yamubatsira sei kubata nePCOS-nyanzvi vanoyambira kuti haisi mushonga unoshamisa wezvese zvekumwedzi uye zvekubereka. Zvakadaro, aya matipi ekudya ane hutano anogona kubatsira kusimudzira mamood ako uye kuwedzera simba mukati memwedzi wese.

Mazuva 1 kusvika 5: Kuenda kumwedzi

Zuva rekutanga rekutenderera kwako izuva iro nguva yako yaunotanga. "Apa ndipo apo estrogen neprogesterone zvadzikira," anodaro Lauren Manganiello, chiremba wezvekudya akanyoreswa, mudzidzisi, uye muridzi weLauren Manganiello Nutrition & Fitness muNYC. Iwe pamwe unotoziva dhiri nezviri kuitika panguva ino.

Rachel Swanson, chiremba wezvekudya akanyoreswa weLifespan Medicine, anoti kuisa mamwe makwenzi uye zvinonhuwira mukudya kwako kunogona kubatsira nezviratidzo zvaungasangana nazvo panguva yekuenda kumwedzi. "Cinnamon yakaratidzirwawo kuratidza zvakakosha pazviratidzo zve dysmenorrhea (nguva dzinorwadza) mumadzimai madiki asina mhedzisiro, uye safironi yezvinonhuwira inogona kukwanisa kugadzirisa zvese zvemuviri uye zvemuviri zviratidzo zvePMS."

Kuchengeta hutano hwako hwepamoyo kwakakoshawo panguva ino. "Kune vazhinji vedu, mushanyi wedu wemwedzi uno anoita kuti tinzwe takangwara uye kana tisinganzwe zvakanaka, tinowanzoenda kunonyaradza chikafu," anodaro Whitney English, chiremba akanyoreswa nezvekudya zvinovaka muviri uye mudzidzisi. Nekuda kweizvi, Chirungu chinokurudzira kutarisisa kurudziro yekudya mupfungwa mukati mevhiki ino yekutanga yekutenderera kwako. "Panzvimbo pekutsvaga zvekudya zvine shuga zvakawandisa uye mabatirwo, edza kutsvaga chikafu chizere chinopedza zvishuwo izvi," anodaro. "Kudya mabriji echando nechokoreti diki diki ndiyo nzira yakanaka yekugutsa zino rako rinotapira. Chimwe chinwiwa chine hutano uye chikafu chinonyaradza ipopcorn. Chisimudzire nekuburitsa bhegi remazamu akajeka wobva wawedzera zvako zvekukwirisa kunge oiri-mhandara yemafuta emuorivhi, munyu wegungwa, uye mbiriso inovaka muviri.

Chekupedzisira, iwe ungangoda kuwedzera kudya kwako kwe-iron-zvakapfuma zvekudya panguva yako. Iron inorasika muropa redu uye kuitsiva kunogona kubatsira kudzivirira zviratidzo zvine chekuita nekushaya iron zvakaita sekuneta,” anodaro Chirungu. "Kwakanaka simbi dzinosanganisira nyemba, quinoa, mashizha ane mashizha, uye mbeu yemanhanga. Idya izvi zvekudyara-zvinodyarwa zvine chikafu chevitamin C-chakawanda senge mhiripiri, maranjisi, kana mahabhurosi kubatsira kuwedzera kuwanikwa kwesimbi." Sezvo vakadzi vari pahomoni yekudzivirira kubereka vanogona kunge vaine kubuda ropa kwakafanana nekuenda kumwedzi, ichi chimwe chikamu chekudya kune yako yekuenda kumwedzi inogona kushanda, asi kunyanya kana iwe ukasangana nekuyerera kwakanyanya.

Mazuva 6 kusvika 14: Follicular Phase

Kana nguva yako yapera, follicles mune ovary yakakura uye estrogen mazinga anotanga kumuka zvishoma, anodaro Vitti. Ino ndiyo nguva yekutenderera kwako kuti utarise pane zvekudya-ane hushamwari. Sezvo imwe yenzira iyo muviri unopwanya estrogen iri mumatumbu, kuwedzera muzvokudya zvakaviriswa, zviyo zvakamera, mapuroteni akareruka, uye miriwo yakabikwa zvose zvichabatsira kutsigira microbiome, anotsanangura kudaro. (BTW, heino chikonzero nei uchifanira kuwedzera zvikafu zvakaviriswa pakudya kwako zvisinei nemadyiro ako.)

"Munguva yechikamu che follicular, iwe uchazoda kuve nechokwadi kuti uri kutora mavitamini akawanda eB, ayo akakosha mukugadzira simba," anowedzera Chirungu. "Svikira kune zvekudya zvakaita senzungu, nyemba, uye mashizha ane mashizha. B12 inonyanya kukoshesa kugadzirwa kwemasero matsvuku eropa uye inongowanikwa mune zvekudya zvemhuka, saka vegans kana izvo zvinonyanya kudyiwa-zvinodyiwa vanofanira kuona kuti vari kuzviwana kubva kune yakasimbiswa chikafu chakadai semukaka wemukaka uye mbiriso inovaka muviri kana kubva kune zvinowedzera. "

Mazuva 15 kusvika 17: Ovulatory Phase

Ichi chikamu chipfupi, ovulation. “Apa ndipo apo mazinga eestrogen akakwira uye mazinga etestosterone neprogesterone ari kuwedzera,” anodaro Manganiello. Uye FYI, ino inguva yakanakisa yekupinda mune imwe yekukwikwidza kurovedza muviri. Kana ukadaro, iwe unozoda kuzadzisa izvo nemafuta emhando yepamusoro ekudzidzira. "Panguva yechirimo, simba rako riri pamusoro-soro", anodaro Chirungu. "Ita shuwa yekuzadza mafuta zvakanaka mushure mekushanda kwako nechikafu chakaringana chemakabohydrate uye mapuroteni ekutsigira kukura kwemhasuru uye kupora." Zvaanosarudza? "Oatmeal yezviyo zvese neprotein-rich chia, flax, uye hemp mbeu inoyevedza post-yekushandira kudya kwekuseni sarudzo, kana sarudza bhedhi yeBuddha ine moyo izere neinovaka muviri-ine quinoa, nyemba, uye veggies ane mavara pakudya kwemasikati."

Mazuva 18 kusvika 28: Luteal Phase

Chikamu che luteal chinotanga mushure mekunge hwindo rako rakaorera rapera. "Panguva ino, progesterone inotanga kusimuka, izvo zvinogona kukonzera kunzwa kwekuneta kuyeuka pamwe nekuunza kuzvimbirwa nekuzvimba," anodaro Chirungu. "Nechokunopera kwechikamu ichi, kana zai risisati rasangana, muviri wako unogamuchira chirevo chawo kuti utangezve hurongwa hwese. Mahomoni anoderera uye pamwe navo, manzwiro ako; uku ndiko kusvika kunotyisa kwePMS."

Adaptogens senge ashwagandha inogona kubatsira kugadzirisa kushushikana, Vitti manotsi. (Kana iwe uchida kuziva nezvavo, heino chikonzero adaptogens akakosha hutano hutano.) Tumeric inogona zvakare kubatsira panguva ino chikamu, sekureva kweSwanson. "Curcumin yakaratidzwa kubatsira kubvisa kuoma kwezviratidzo zvePMS," anodaro, "Izvi zvakaratidzwa mune imwe nzira, kaviri-bofu-inodzorwa ne placebo, uye zvichida nekuda kwekukwanisa kwecurcumin kugadzirisa kuzvimba uye kukanganisa neurotransmitters."

Chirungu chinokurudzirawo kunwa mvura yakawanda uye kudya chikafu chinotsigira chirongwa chekugaya chine hutano kurwisa kuzvimba uye kuzvimbirwa kunoitika pamuswe kumucheto kwechikamu chino. "Fibhi-yakaguta chikafu senge zviyo, michero, uye miriwo zvinobatsira kufambisa zvinhu," anodaro. "Zvichienderana nekuti mudumbu mako mune nyoro zvakadii, ungangoda kumbodzivirira chikafu chine hutano chingakonzera kudzimba uye gasi senge broccoli, kolifulawa, bhinzi, hanyanisi, uye gariki." Uye kunyangwe iye achipa zano vanhu kuti vagare kure nezvinotapira zvekugadzira zvese, anonyanya kukurudzira kuvasvetuka panguva ino, sezvo vachigona kuita kuti nyaya dzekugaya dziwedzere.

Dzimwe Pfungwa Dzokupedzisira

"Ndinoyambira vakadzi kuti vasatarisire mhedzisiro inoenderana nemirayiro iyi kana kuti kubva kuva nemafungiro evatema nechena pamusoro pekurudziro," anodaro Chirungu. "Kudya kudya kwakadzikama zuva rega rega nemhando dzakasiyana-siyana dzezvirimwa-based, chikafu chakazara chinonyanya kukosha pane kugadzirisa kudya kwako kune kutenderera kwako."

Muchokwadi, kuomesesa mumaitiro ako ekudya rudzi rwekukunda chinangwa chekudya ichi, kuterera muviri wako uye kudya zvinoenderana. "Vakadzi vari kuyedza kuenderana nemitumbi yavo, zvinova zvakanaka," Manganiello anowedzera. "Asi chinhu chekupedzisira chaunoda kuita kuzvinetsa nekutevera nhungamiro dzakananga."

Ongororo ye