Chii chinonzi Mbeu Cycling uye Inogona Kunyatso Kubatsira Nenguva Yako?

Zvemukati

• Chii chinonzi seed cycling?
• Mbeu yebhasikoro inoshanda sei?
• Vanachiremba vanoti kudii nezvemabhasikoro embeu?
• Unofanira kuedza bhasikoro rembeu here?
• Ongororo ye

Pfungwa yembeu kuchovha (kana mbeu syncing) yakagadzira buzz yakawanda nguva pfupi yadarika, sezvo iri kuitiswa senzira yekugadzirisa zviratidzo zvePMS uye nemhando inodzora mahormone.

Ihurukuro inonakidza yeruzhinji yakapihwa chokwadi chekuti, munguva pfupi yapfuura semakore mashoma apfuura, kungotaura izwi rekuti "nguva" mune ruzhinji kwaive kwakanaka taboo, chengetera zvinyorwa mumagazini evakadzi kana convos muhofisi yako ob-gyn. Zvakadaro nguva dziri kuchinja-munhu wese ari kunetseka nekutaura nezvenguva izvozvi.

Mhando dzakawanda uye dzakawanda dziri kubatanidzwa mukukurukurirana kwekuenda kumwedzi, dzichiti dzinogona kubatsira vakadzi kuti vawane nguva dzakajairika kana dzinorwadza. Imwe yeiyo inguva yeKudya, kambani yakanangana nekuenzanisa mahormone zvisikwa-zvinotungamira nguva dzekutengesa (kureva, mashoma PMS zviratidzo zvinokonzerwa nehasha-y mahormone mazinga) - kuburikidza nembeu kuchovha. Asi, zvinonyatsorevei izvozvo?

Chii chinonzi seed cycling?

Mbeu kuchovha bhasikoro tsika yekudya kumwe kusanganisa kwembeu-flaxseed, manhanga, sunflower, uye sesame-mune chaiwo huwandu pamatanho akasiyana ekuenda kwako kumwedzi. Zvinoda kuronga zvishoma, sezvo iwe uchizoda kuteedzera yako kutenderera kugadzirira mhodzi dzekudya. (Kukuya mhodzi mbishi uchishandisa mukuyi wekofi kana kuti chikuya chembeu yakakosha kunoita kuti uwane pundutso dzakakwana. Zvokudya zviri mukati memhodzi uye zvinogona kunetsa kunwa pasina kunyatsotsenga, sezvakambotaurwa.)

Muchirevo, maitiro acho akanyanya kuomarara. Kwemavhiki maviri ekutanga ekutenderera kwako, anozivikanwa sechikamu che follicular, iwe unodya chipunu chimwe nechimwe chevhu chakakoshwa uye mbeu yemanhanga pasi pazuva. Kwemavhiki maviri echipiri, kana chikamu che luteal, unoshandura kune imwe kapuni imwe neimwe yevhu yezuva uye mbeu yesame pasi pazuva. (Inoenderana: Iyo Hutano Hwakanaka Nzungu uye Mbeu Kusanganisira Mukudya Kwako)

Zvakanaka kana iwe ukakwanisa kukuya mbeu usati wadzidya, anodaro akanyoreswa wezvekudya zvinovaka muviri Whitney Gingerich, RDN, muridzi weWhitney Wellness LLC. Zvisinei, “makasitoma angu mazhinji akabatikana vakadzi vasina nguva yekukuya mhodzi dzefurakisi pese pavanenge vagadzirira kusvira,” anodaro, “saka ndinokurudzira kudzitenga dzizere, kudzikuya nekudzichengeta. mufiriji.

Mukuwedzera kune smoothies, Gingerich anokurudzira kuwedzera mbeu dzepasi kuzvinhu zvakaita saradhi kana oatmeal, kana kutosanganiswa ne spoonful yepepanut butter. Nguva Yechikafu inopa yekunyorera-bhokisi modhi inouya neinotapira zuva nezuva inonzi Mwedzi Kurumwa, ayo akanaka mapakeji madiki mune zvinonhuwira senge chokoreti chip uye karoti ginger ine zvese mbeu dzepasi dzaunoda mune yega yega kutenderera-kubvisa basa repamberi.

Mbeu yebhasikoro inoshanda sei?

Mbeu dzine phytoestrogens, zvekudya estrogens izvo zvinowanzoitika muzvirimwa. Mumbeu, ma phytoestrogens ma polyphenols anonzi lignans. Paunodya chirimwa chinonzi lignans, ura hwako bhakitiriya unozvishandura kuita enterolignans, enterodiol, uye enterolactone, zvine simba risina simba reestrogenic, anodaro Melinda Ring, MD, director director weOsher Center for Integrative Medicine kuNorthwestern University kuChicago. Izvi zvinoreva kuti senge erogen emuviri wako, anogona kusunga kune eestrogen receptors munhengo dzemuviri wako wese. Kana vangosunga, hazvo, vanogona kuve neesrogen-senge mhedzisiro kana isrogen-inodzivirira maitiro, anodaro Dr. Ring. Nekudaro, iye anoti, munhu wese ane mhinduro yakasarudzika kune phytoestrogens, uye mhedzisiro yacho inoenderana zvakanyanya nezvinhu zvakaita seyako gut microbiome. Mukufunga, maitiro aya anobatsira kudzora zviratidzo zvePMS nekuyera estrogen uye kudzivirira kutonga kweesrogen (aka yakanyanya kukwirira maestrogen emazinga), izvo zvinogona kuve chinhu chakakurisa munguva dzisingafadzi, dzinorema, anowedzera. Asi, tsvagiridzo hainyatsotsigira mbeu bhasikoro-zvirinani, zvisati zvaitika.

Vanachiremba vanoti kudii nezvemabhasikoro embeu?

"Kunyange ndiri mutsigiri mukuru wembeu, handifunge kuti pane humbowo hwakakwana hunoratidza kuti tinofanirwa kunge tichidya mbeu dzakasiyana munguva dzakasiyana dzekutenderera kwedu," anodaro Dr. Ring.

Zvizhinji zvezvidzidzo zvakaitwa pambeu zvakaitwa pamhuka dzinodya mbeu zuva nezuva, kwete nenzira yekufamba, anodaro. Iwo mabhenefiti eflakisi-iyo huru yekudya sosi ye lignans-anga ari iwo akanyanya kufundiswa zvakanyanya muvanhu (akaratidzirwa kubatsira kurebesa iyo luteal chikamu uye pamwe nekuvandudza iko kugara kweiyo ovulation). Asi kutsvagisa nezve zvinoitika pamanhanga, sunflower nembeu yesesame zvinogumira.

Mbeu dzinogonawo kubata vakadzi vakasiyana nenzira dzakasiyana, saka zvakaoma kufanoziva kuti zvichaguma nei, anowedzera Dr. Ring. "Handifunge kuti [kuchovha bhasikoro] kuchakuvadza, asi ndaona vakadzi vachitora phytoestrogens uye pane kudzora, [macircule avo] akawedzera kusagadzikana." (Zvakabatana: 10 Zvikonzero zveIrregular Periods)

Eden Fromberg, MD, ob-gyn paHolistic Gynecology New York, ibhodhi-yakasimbiswa mukubatanidza mishonga yakazara. Anoshandisa mbeu nevarwere vake-asi nguva dzose pamwe chete nedzimwe nzira, dzakadai semishonga, uye kudya uye mararamiro ekuchinja.

"Ini ndinofunga kuti dzidziso yekukwira mabhasikoro inorerutsa husahwira uye kuomarara kwematanho echisikigo, kusaenzana kwekutenderera, uye zvikamu zvenguva yehupenyu hwekumwedzi neyevakadzi, uye inodhinda sainzi inoenderana nenzira imwechete," anodaro Dr. Fromberg.

Izvi hazvireve kuti mbeu hadzina matani eimwe ehutano mabhenefiti, kunyangwe kana sainzi isinganyatso tsigira nzira yemabhasikoro. Semuenzaniso, Dr. Fromberg anowanzo kurudzira fenugreek mhodzi, iyo yaanoti moderate testosterone neshuga yeropa uku uchidzikisa kumwedzi kumanikidza nekuvandudza kugaya.

Unofanira kuedza bhasikoro rembeu here?

Kana iwe uine nguva uye uchida kuenda nazvo, nyanzvi dzinobvuma kuti zvimwe hazvizokukuvadza. Sezvineiwo, Dr. Ring vanonzwa vakadzi vachiti vanofunga kuti kubhasikoro kwembeu kwaita kuti zviratidzo zvavo zvePMS zvisanyanya. Kana iwe uchida kutanga nemaitiro ekutanga, anokurudzira kuti udye chipunu chimwe chembeu dzevhu pazuva kutsigira hutano hwako hwese hwehomoni. Uye unofanira kuva nemoyo murefu; Zvinogona kutora mashoma emwedzi mitatu usati waona chero mhando yekuvandudza muzviratidzo zvako, sekureva kwevagadziri veKudya Period Britt Martin naJenn Kim.

Kune dzimwe nzira dzakawanda dzakasarudzika dzekurerutsa zviratidzo zvePMS, sekutora vitex agnus-castus (chasteberry), calcium, kana B6 zvinowedzera; uye kuyedza kugadziriswa, reflexology, kana iyo yoga poses, anodaro Dr. Ring. Kudya chirimwa-chakavakirwa pakudya-icho chingango sanganisira mbeu dzinovaka- zvakare chinobatsira kubatsira kudzikisa PMS, anowedzera.

"Ndinovimba kuchave nekutsvagisa pane izvi mune ramangwana," anodaro Gingerich, uyo anoti vanhu vazhinji vakamubvunza nezvazvo. "Ndinonzwa sokuti vanhu vava kuziva zvino nezvemigumisiro iyo zvokudya zvavo nezvinhu zvakavapoteredza zvine pa[miviri yavo], uye vari kutsvaga nzira dzokuita zvinhu nenzira yakasununguka."

Chimwe chinhu chekuchengetedza mupfungwa kana iwe ukatanga mbeu-inorema regimen: Unofanira kunwa mvura yakawanda kupfuura yakajairwa kubhadhara iyo yakawedzera fiber, anodaro Gingerich, kana kutsungirira mhedzisiro (inorwadza kudzimbirwa).

Ongororo ye