Une dambudziko rakanamatira kurongwa hwako kuti uwane hutano hwakanaka? Kuwana zvakaoma kuzvipira kune kuora kwekurema kwemazuva akawanda kana zvakadaro?
Chinokonzera kukakavara kwako hakusi kungova nekushaya simba. Kutaura zvazviri, kuenda kwako kumwedzi kunogona kupomerwa mhosva.
Kuenda kumwedzi Purogiramu 101
Kuenda kwako kumwedzi kushamwaridzana kwakaoma pakati pezvivako zviviri muuropi dzako uye mavari mavari.
Nyaya yakajeka yakanyanya kuvharidza nguva yekushandiswa kweestrogen uye progesterone nemazai ako anoita kuti iwe ufukidze uye kuenda kumwedzi nguva dzose. Kuti unzwisise zviri nani zviri kuitika nemahomoni ako ngatitaderere mavhareji 28 -zuva kuenda kumwedzi kusvika muzvikamu zvitatu:
- Zuva 1-14 : Kuenda kwako kumwedzi kunotanga pazuva rokutanga rawakapora. Panguva ino, zvose zvewesrogen uye progesterone zviri pasi padzo. Pamasvondo maviri anotevera, estrogen yako kana kuti kunyanya yako isradiol level (rudzi rweestrogen yakaitwa nemaavoi ako) zvishoma nezvishoma uye zvinokurumidza kukurumidza kusvika kusvika pachirongwa chayo pamusoro pezuva 13 nguva isati yasvika. Progesterone mazinga anorambira pasi panguva iyi.
- Ovulation : Ovulation inosvika panenge musi we14. Panguva yekuvhunga, mazamu eestradiol ako anowedzera nokukurumidza uye mazinga ako eprogesterone anotanga kubuda.
- Zuva 14-28 : Pakati pehafu yechipiri kana chikwata chechirongwa chekufamba kwako, progesterone inotonga. Nhamba yako yeprogesterone inowedzera nokukurumidza uye inogara kusvikira nguva yako isati yavamba apo inotanga kukurumidza kusvika kune yakaderera. Uyewo, munguva yehafu yechipiri yekutenderera kwako mushure mekuderera zvakaderera paavulation, mazinga eesradiol yako anokura uye ozoderedza zvakare musati wapera. Zvisinei, muchikamu chechipiri chekutenderera kwako, nheyo yako yeserogen yepamusoro yakadzika kupfuura yaive muhafu yekutanga yekufamba kwako. Uye zvichida, zvinonyanya kukosha, zvakanyanya kuderera maererano neprogesterone yako.
Estradiol Inoshanda Sezvokudya Zvokudya
Zvamunodya, kana iwe uchidya, uye kuti unodya zvakadini zvinokonzerwa nezvikonzero zvakawanda. Zvido zvetsika zvinogona kugadzira rudzi rwezvokudya zvaunodya, asi muviri wako unewo yakagadzirirwa muitiro kuti uenzanise kudya kwako kwekudya nesimba rako rinobuda. Icho chinotarisa vamwe vevatongi vekudya ava vari pasi pesimba re isradiol.
Zvidzidzo zvakaratidza kuti unodya zvishoma zvishoma usati wapfugama pane zvaunoita pane imwe nguva pane nguva yako yekuenda kumwedzi. Kwose, iwe unodya zvishomanana mukati mehafu yekutanga yekutenderera kwako apo isradiol inotarisira kudarika iwe unoita mukati mehafu yepiri yekutenderera kwako apo maestrool eestradiol yako ari pasi uye progesterone inouya mumufananidzo.
Kurasikirwa Iyo muLuteal Phase
Saka, kune zvimwe zvinhu zvishoma zvinowanzoitika muchikamu chekuteerera chinogona kuparadza kudya kwako uye kukanganisa zvirongwa zvako zvekudya zvakanaka.
Chokutanga pane zvose, iwe une esradiol shomanana muhafu yepiri yekufamba kwako uchienzanisa nehafu yekutanga. Izvi zvingakuita kuti usanyatsocherechedza kutsvaka mamwe makoriyori sezvo chido chokudzvinyirira chinonzi isradiol chiri kuderera. Zvakare, tsvakurudzo inotsigira kuti mukadzi anogara achienda kumwedzi anoenda kutora mune mamwe makoriyamu panguva yechikwereti chekuenda kwake kumwedzi.
Progesterone ndiyo hormone inowanikwa muchengeti wekuteal kana chikamu chechipiri chekuenda kwako kumwedzi. Inofungidzirwa kuti imwe yemigumisiro yeprogesterone ndeyokuti inokurudzira chido chako. Nzvimbo yako yakakwirira yeprogesterone inobatanidzwawo kune dzimwe dzisingafadzi zviratidzo zvekare zvinogona kuitika iwe unogona kuvhara, kuvimbiswa, uye kunyorova.
Saka, pakati pekuderera kwechido chinoparadza zvinokonzerwa ne-estradiol uye chido chekudya-chinokurudzira progesterone, une zvimwe zvinetso zvakakosha zvehupenyu kukunda.
Chikonzero nei PMDD inogona kuita ichi chakaipisisa
Vakadzi vane PMDD vanofungidzirwa kuti vanonyanya kufunga nezvemaitiro evanhu vanowanzochinja pavanenge vachienda kumwedzi. Parizvino, vatsvakurudzi vari kuedza kuzarura chikonzero nei izvi zvichiitika uye kuti kushandiswa kwemasvondo ehurmone kunowanzoita sei kukanganisa kwakanyanya kwemanzwiro mune vamwe vakadzikadzi. Chimwe chezvinotsanangurwa izvi chinotarisa ukama huri pakati pe-estradiol uye huropi hwemikemikari serotonin.
Estradiol ine simba rakanaka pakugadzirwa kwako kweuropi kweeurotransmitter serotonin. Serotonin isu yako ye "brain-feel" yakanaka. Icho chiri chekutungamira kugadzirisa mafungiro ako nekuchengetedza pfungwa yako yakawanda yekugara zvakanaka. Inofungidzirwa kuti kune vamwe vakadzi vane PMDD, kuwirirana kunowedzera kumazinga eradidiro muhafu yechipiri yepakati yavo kunokonzera kupinduka kwemaitiro kumasero e-serotonin muuropi inotungamirira mukuvhiringidzika kwepfungwa uye kuzvidya mwoyo.
inofungidzirwa kuti iyi ndiyo inoparidzirwa serotonin kupindura kuderera kwe-estradiol mune vamwe vakadzi vane PMDD inokonzera chido chekudya. Kuziva izvi zvinokonzera zvakaipa pane serotonin, uropi hwako nemuviri wako zvinoshanda nokukurumidza kubudisa serotonin yakawanda.
Uye, ndeipi nzira yakanakisisa yezvokudya kuti nokukurumidza uwedzere serotonin yako mazinga? Zvine ruzivo rwemaginhaidhyrate-pfuma uye mapuroteni-mashoma zvokudya.
Ruzivo runoziva? Kurwisana nekutonga kwako kwakanaka, unozviwana uchirima kuburikidza nehomwe yemapatatari kana maokie e Oreo. Uyu mutoro we carbs unogona kukanganisa muviri wako we insulini yepamusoro iyo iyo inowedzera tryptophan brain yako. Tryptophan ndiyo inotangira serotonin. Zvimwe tryptophan zvinoreva serotonin yakawanda. Uye pamwe nekarbhi iyo yakanyungudzana iwe yakangogadzirisa kwenguva pfupi kukanganisa kwako kwepfungwa.
Uyu muenzaniso wakanaka wekushandisa zvokudya semishonga, chaizvoizvo. Chimwe chinoratidzika pasi pechirongwa ichi ndechokuti kazhinji karafu isina kudya yakawanda inotakurwa nemakori. Uye sezvo iwe unongowana rubatsiro rwechinguvana, urongwa uhwu hunogona kunge huchizvidzokorora kakawanda munguva yako yechirongwa.
Uye zvakadaro, basa rose rakanaka rawakaita nekudya kwakanaka pamavhiki maviri apfuura rinoshandiswa zvakare.
Tricks Kutora Kudzora
Nhanho yekutanga yekukutora kwekudya kwako mararamiro ndeyekunzwisisa kuchinja kunoitika mumuviri wako mwedzi wega wega. Nhanho yekutanga yekuwana kudzora ndeyekutarisa kuti uri kupi mukufamba kwako. Funga kushandisa nguva ye tracker app Clue kuti ikubatsire.
Kubva pakutanga kwepanguva yako kusvikira ovulation une mavhiki maviri apo mahomoni ako ari kurutivi rwako. Your isradiol level is up and progesterone level is down. Ino ndiyo nguva yakanaka yekutanga pane kudya kwakanaka uye kuitisa muviri . Kana iwe uchigona kuzviwana iwe muitiro wakanaka mumavhiki awa maviri ichakubatsira iwe kutarisana nematambudziko anouya nechikamu chekutanga chekufamba kwako.
Ichokwadi chinetso chinotanga kana iwe uchirova chikamu chako. Asi ikozvino unonzwisisa chikonzero nei muviri wako unoshanduka ku carbs uye soda yekudya kuti ubatsire kuwedzera mafungiro ako. Uine ruzivo urwu unogona kuedza mamwe mazano kuti akubatsire kunamatira pane zvinangwa zvako zvekudya zvakanaka kunyange muchikamu chekateal:
- Iva nomutsa kwauri pachako. Slip ups ichaitika. Yeuka, nekuda kwekuti iwe wakanga uine makiki mashomanana hazvireve kuti iwe haugone kudzokera shure.
- Famba kufamba. Kuita muviri wako nguva dzose, kunyanya panguva yechirongwa chekuteerera, kunobatsira zvikuru pakudzora kudya. Kana iwe uchinge uchida kudya usiku uedze kuita maminetsi mashomanana ekudhanha kana kumhanya munzvimbo usati wapfuurira kuenda kukicheni kwechingwa. Kana kuti tora nguva yekuita mamwe mafungiro ekuwedzera uye kushungurudzika kutyora yoga kunobatsira.
- Snack vatsigiri vatsigiri. Edza kutora nzvimbo yehutano hwakanaka. Kana iwe uri mbat chip muncher, edza kwete-batai popcorn. Kana chokoti ndiyo yako-kuda kwako, tengeserana mumukaka wako chokoti chekisi yakasviba. Chocolate tsvuku ine serotonin-kukurudzira masimba pamwe nezvimwe zvipo zvehutano.
- Iva nekapu yetii. Edza mukombe wemishonga chai kuti udzikise pfungwa dzako. Kwete kungononoka kuputira kapu yeti yeti inopisa tsika yekunakidza, iwe unogonawo kubatsirwa nekusarudza teas nemafungiro ekukurudzira zvinhu.
- Musoro kunorara. Kana iwe uine zuva rinonyanyisa uye unonetseka chaizvo kuti usapinda muhomwe yekiki musoro kumubhedha. Kurara kunoporesa muviri wako uye kunobatsira kuderedza kushungurudzika kwehomoni cortisol iyo inogonawo kuparadza mafungiro ako uye kudya kwako.
Shoko Rinobva
Kunzwisisa kuenda kwako kumwedzi uye kuchinja kunokonzera mumuviri wako, sekuita kunoita mahomoni ako maitiro ako ekuda kudya uye manzwiro, zvinokosha chaizvo. Izvi zvinonyanya kuitika kana iwe une PMS kana PMDD nokuti wakawedzeredza mhinduro kune yako yakakwana cyclic hormone shanduko. Kuziva kuti muviri wako unodii panguva dzakasiyana-siyana mukufamba kwako kuchakubatsira kuti unamate nemararamiro ako ehupenyu.
> Sources:
> Asarian, L. & Geary, N. (2006) Kufananidza kudya kwegonadal steroid hormone. VaF. Trans. R. Soc. B, 361, 1251-1263. doi: 10.1098 / rstb.2006.1860
> Dietz, B., Hajirahimkhan, A., Dunlap, T. & Bolton, J. (2016) Botanicals nemishonga yavo yakagadzirisa phytochemicals yehutano hwevakadzi. Pharmacol Rev, 68, 1026-1073. http://dx.doi.org/10.1124/pr.115.010843