Ngaba unenkathazo ehambisana nesicwangciso sakho sokutya okunempilo? Ukufumana kunzima ukuzinikela ekudleni kokunciphisa ubunzima ngaphezu kweveki okanye kunjalo?
Isizathu somzabalazo wakho asinokuba nje ukungabi namandla. Enyanisweni, umjikelezo wakho wokuya esikhathini unokuba netyala.
Isikhathi sokuya esikhathini
Umjikelezo wakho wokuya kwinyanga kukuxubana phakathi kwezimbini zengqondo yakho kunye namaqanda akho.
I-loop ephazamisayo yokulawula i-estrogen kunye neprogesterone yokuveliswa ngamaqanda akho anokubangela ukuba utyumle kunye nokuya esikhathini. Ukuqonda ngokucacileyo oko kwenzekayo ngamahomoni akho mayeke ukuhla komyinge weentsuku ezingama-28 ukuya kwimizi emithathu:
- Usuku 1-14 : Umjikelezo wakho wokuya esikhathini uqala ngosuku lokuqala owaphala ngalo. Ngeli xesha, zombini i-estrogen kunye neprogesterone kumanqanaba abo aphantsi. Ngaphezulu kweeveki ezilandelayo, i-estrogen yakho okanye ngaphezulu kwe-estradiol level (uhlobo lwe-estrogen eyenziwa ngamaqanda akho) ngokukhawuleza kwaye kwanda ngokukhawuleza ukufikelela kwixabiso layo elincinci malunga nosuku 13 ngaphambi kokuba u-ovulation. Amanqanaba eprogesterone ahlala phantsi ngeli nqanaba.
- I-Ovulation : I-Ovulation iyenzeka malunga nomhla 14. Ngethuba le-ovulation, amazinga akho e-estradiol awela ngokukhawuleza kwaye amanqanaba akho e-progesterone aqala ukuphakama.
- Usuku 14-28 : Ngethuba lesibini okanye isiqendu somjikelezo wakho, i-progesterone ilawula. Inqanaba lakho le progesterone landa ngokukhawuleza kwaye lihlala kude kube lithuba ngaphambi kokuba ixesha lakho liqale xa liqala ngokukhawuleza ukuya kwezinga eliphezulu. Kwakhona, ngethuba lesibini kwisiqingatha sakho emva kokuba wehla kakhulu kwi-ovulation, amazinga akho e-estradiol akhula kwaye wehla kwakhona ngaphambi kokuhamba kwakho. Nangona kunjalo, kwisiqingatha sesibini somjikelezo wakho, inqanaba lakho le-estrogen liphantsi kakhulu kunokuba likwinqanaba lokuqala lomjikelezo wakho. Kwaye mhlawumbi, okubaluleke ngakumbi, ixabiso eliphantsi kakhulu kwizinga lakho leprogesterone.
U-Estradiol Usebenza Njengomnqweno Wokutya
Into oyidlayo, xa uyidla, kwaye ungakanani ukutya ochaphazelekayo kukho izinto ezininzi. Izinketho zenkcubeko zinokubumba uhlobo luni lokutya okutyayo, kodwa umzimba wakho unesistim esakhelwe ukulinganisela ukutya kwakho ngokuphuma kwamandla akho. Kuye kwavela abanye balaba balambileyo abanqwenela i-estradiol.
Izifundo zibonisile ukuba udla ngaphantsi nje ngaphambi kokuba uqhube ngaphezu kokuba uyenze nayiphi na enye ingongoma. Ngokubanzi, udla ngaphantsi kwesiqingatha sokuqala somjikelezo wakho xa i-estradiol ilawulwa kunokuba wenza ngexesha lesibini kwisiqingatha sakho xa amazinga akho e-estradiol ephantsi kwaye iphresterone ifika emfanekisweni.
Ukulahlekelwa kwiSigaba seLuteal
Ngoko ke, kukho izinto ezimbalwa eziqhubekayo kwisigaba esilungileyo esingasichitha ukutya kwakho kwaye sichitha izicwangciso zakho zokutya okunempilo.
Okokuqala, unesi-esradiol esingaphantsi kwesiqingatha sesibini somjikelezo wakho xa kuthelekiswa nesiqingatha sokuqala. Oku kunokubangela ukuba ungakhange ufune ezinye iikhalori njengoko isondlo sokunciphisa i-estradiol sincipha. Kwakhona, uphando luxhasa ukuba ibhinqa elinemijikelezo yesihlandlo ehamba rhoqo iqala ukuthatha iikhalori ezingaphezulu kwinqanaba lexesha lokuhamba kwakhe.
Iprogesterone yi-hormone ephezulu kwisiqendu sesibini okanye kwisiqingatha sesibini somjikelezo wakho wokuya esikhathini. Kucingelwa ukuba enye yemiphumo yeprogesterone kukuba ivuselela ukutya kwakho. Inqanaba lakho eliphakamileyo leprogesterone lijongene nezinye iimpawu ezingenakulinganiswa kwangaphambili ongase ufumane ukutyhulwa, ukuzitywa, kunye nesifuba sebele.
Ngoko ke, phakathi kokunciphisa iminqweno yokunciphisa intlanzi ye-estradiol kunye nomphumo wesondlo-uphuculo lweprogesterone, unemiqobo enzima yezinto eziphilayo.
Kutheni i-PMDD ikwazi ukwenza oku kubi
Abasetyhini abane-PMDD bacinga ukuba banengxaki ngakumbi kwiinguqu ze-hormone eziqhelekileyo ngexesha lokuhamba kwimizuzu. Okwangoku, abaphandi bazama ukufumanisa isizathu sokuba kwenzeke ntoni na ukuba iimeko eziqhelekileyo zokuguqula i-hormone zenza njani ukuphazamiseka kwemizwelo ebalulekileyo kwabanye abafazi. Enye yale nkcazo ibheka ubuhlobo phakathi kwe-estradiol kunye ne-brain brain serotonin.
I-Estradiol inefuthe elihle kwimveliso yakho yengqondo ye-neurotransmitter serotonin. I-Serotonin yintliziyo yakho "yeyona nto ingcono". Inoxanduva lokulawula isimo sakho sengqondo nokugcina ingqondo yakho jikelele. Kucatshangelwa ukuba kwamanye amabhinqa ane-PMDD, isihlobo esinciphelweyo kumazinga e-estradiol kwisiqingatha sesibini somjikelezo wabo kubangela impendulo yokunyaniseka kumanqanaba e-serotonin ebuchosheni obangela ukuphazamiseka kwemizwelo kunye nokuxhalaba.
Kucingelwa ukuba yiyo mpendulo ye-serotonin exaggerayo ekunciphiseni kwe-estradiol kwamanye amabhinqa ane-PMDD edala izifiso ezithile zokutya. Ukujonga le mpawu emibi kwi-serotonin, umsebenzi wakho wengqondo nomzimba ngokukhawuleza ukuvelisa i-serotonin engaphezulu.
Yaye, yintoni uhlobo olulungileyo lokutya ukunyusa ngokukhawuleza amanqanaba akho e-serotonin? Ukutya okulula kunye neeprotheni-ezihlwempuzekileyo.
Isandi esiqhelekileyo? Ngokuchasene nomgwebo wakho ongcono, ufumana ukulima ngelo bhotile yama-potato chips okanye ii-cookie ze-Oreo. Lo mthwalo wee-carbs ezilula uzikrazula umzimba wakho we- insulin , okwakwandisa amanqanaba akho e-tryptophan engqondweni. I-Tryptophan yi-precursor kwi-serotonin. I-tryptophan enye ithetha i-serotonin engaphezulu. Kwaye kunye ne-carb yokunxiba uyenze uphucule okwesikhashana ukuphazamiseka kwemizwa yakho.
Lo ngumzekelo omhle wokusebenzisa ukutya njengesilwanyana, ngokoqobo. Enye into ecacileyo phantsi kwesi siqhinga kukuba i-carb e-snacks elula rhoqo ilayishwa neekhalori. Kwaye ekubeni ufumana inzuzo yesikhashana, lo mjikelo usenokuziphindaphinda amaxesha amaninzi kwinqanaba lakho.
Kwaye njengawo, yonke imisebenzi emihle oyenzayo ngokutya okunempilo kwiiveki ezimbini zokugqibela isabelwa kwakhona.
Iifayile zokuLawula
Isinyathelo sokuqala sokulawula iipatheni zokutya kukuqonda ukuba utshintsho luqhubeka emzimbeni wakho nyanga zonke. Isinyathelo sokuqala sokufumana ulawulo kukujonga apho ujikeleze khona. Cinga ukusebenzisa i-process tracker app Clue ukukunceda.
Ukususela ekuqaleni kwexesha lakho kude kube ne-ovulation unayo malunga neveki ezimbini apho ama-hormone akho ehlangothini lwakho. Izinga lakho le-estradiol liphakanyisiwe kwaye izinga lakho leprogesterone liphantsi. Eli lixesha elifanelekileyo lokuqalisa ukutya okunempilo nokuzilolonga . Ukuba unokuzifumana kwisiqhelo esihle kwiiveki ezimbini kuya kukunceda ujamelane nemingeni ezayo kunye nesigaba esilungileyo somjikelezo wakho.
Umngeni wangempela uqala xa ushaya isigaba sakho. Kodwa ngoku uyaqonda ukuba kutheni umzimba wakho uphendukela kwii-carbs ezilula kunye nokutya okushukela ukuze uncede ukukhulisa umvakalelo wakho. Ukuxhotyiswa ngale lwazi ungazama ezinye iindlela zokuncedisa ukuba unamathele kwiinjongo zakho zokutya eziphilileyo nakwisigaba esilandelayo:
- Yiba nomusa kuwe. Ukunyuka kwe-Slip kuza kwenzeka. Khumbula, ngenxa yokuba unayo i cookies ezimbalwa akuthethi ukuba awukwazi ukubuyela kumzila.
- Hambisa. Ukuzivocavoca rhoqo, ngokukodwa ngexesha lesigxina, kunceda kakhulu ukulawula ukutya. Ukuba uthetha ukutywala ebusuku uzama ukwenza imizuzu embalwa yokudansa okanye uqhubekile phambi kokuba uhambe uye ekhitshini ukuze ungene. Okanye uthathe ixesha lokwenza ukukhathazeka kwemizwelo kunye nokuxhalabisa i-Yoga poses.
- Abatshintshi bamanzi. Zama ukuthatha indawo yokutya. Ukuba uyi-chip muncher ye-mbatata, zama i-popcorn ye-bhotela. Ukuba i-tshokoleji yindlela yakho yokukhanga, yintengiselwano yobisi ushokolethi we-chocolate. I-tsokolate emnyama inegunya lokukhuthaza amandla ase-serotonin kunye nezinye izibonelelo zezempilo.
- Yiba indebe yetiyi. Zama inkomishi yetiyi yokutya ukuze uhlalise ingqondo yakho. Akukona nje ukuthoba inkomfa yetiyi yokutshisa isithethe esikhuselekileyo, unokufumana inzuzo ngokukhetha amatekisi ngeendawo zokukhuthaza iimoya.
- Intloko ukulala. Ukuba unomhla onzima kakhulu kwaye unzima kakhulu ukungena kulo mkhwa we-cookie entloko ukulala. Ukulala kuphulukisa kakhulu umzimba wakho kwaye kunceda ukunciphisa i-hormone ye-cortisol engaphinde ichithe ingqondo yakho kunye nokutya kwakho.
ILizwi
Ukuqonda umjikelezo wakho wokuya esikhathini kunye neenguqu ezibangelwa emzimbeni wakho, njengendlela amazinga akho e-hormone anokuchaphazela ngayo ukutya kunye nesimo sengqondo sakho, kubaluleke kakhulu. Oku kuyinyani ngokukodwa ukuba unayo i-PMS okanye i-PMDD kuba uye waphenduka izimpendulo kwiinguqu ze-hormone zakho eziqhelekileyo. Ukwazi ukuba umzimba wakho ufuna ntoni ngamaxesha ahlukeneyo kumjikelezo wakho kuya kunceda unamathele kwiinjongo zakho zokuphila.
> Imithombo:
> I-Asarian, L. & Geary, N. (2006) Ukumodareyitha kwesondlo nge-gonadal steroid hormones. Phil. Trans. R. Soc. B, 361,1251-1263. i-doi: 10.1098 / rstb.2006.1860
> Dietz, B., Hajirahimkhan, A., Dunlap, T. & Bolton, J. (2016) I-Botanicals kunye neeprotochemicals zabo ze-bioactive zempilo yabasetyhini. I-Pharmacol Rev, 68, 1026-1073. http://dx.doi.org/10.1124/pr.115.010843