Kodi muli ndi vuto lomangirira dongosolo lanu kuti mukhale ndi thanzi labwino? Kupeza kuti ndi kovuta kudzipereka ku chakudya cholemetsa kwa masiku oposa sabata kapena apo?
Chifukwa chakumenyana kwanu sikungokhala chabe chopanda mphamvu. Ndipotu, kusamba kwanu kungakhale kolakwa.
Kusamba kwa msambo 101
Kusamba kwanu ndikumagwirizana pakati pa zinthu ziwiri mu ubongo wanu ndi mazira anu.
Zomwe zimakhala zovuta kwambiri kuwonetsa nthawi yomwe estrogen ndi progesterone ikupanga ndi mazira omwe amakupangitsani kuti muzitha kupuma ndi kusamba nthawi zonse. Kuti mumvetse bwino zomwe zikuchitika ndi mahomoni anu tiyeni tiwonongeke tsiku la masiku 28 la kumwezi mu magawo atatu:
- Tsiku 1-14 : Kusamba kwanu kumayamba pa tsiku loyamba limene mwazizira. Panthawiyi, estrogen yanu ndi progesterone zili pamunsi mwawo. Pa masabata awiri otsatirawa, estrojeni yanu kapena zochuluka zenizeni za estradiol (mtundu wa estrogen wopangidwa ndi mazira ochuluka) mwamsanga ndipo mofulumizitsa ukuwonjezeka kuti ufikire pamwamba pake phindu la tsiku 13 chisanafike chifuwa. Mapulogalamu a Progesterone amakhala otsika panthawiyi.
- Kuchotsa mimba : Kutentha kumachitika patsiku la tsiku 14. Pa nthawi ya ovulation, mazenera anu a estradiol akugwa mofulumira ndipo mafunde anu a progesterone ayamba kuwuka.
- Tsiku la 14-28 : Pakati pa theka lachiwiri kapena gawo la luteal lanu, progesterone ikulamulira. Mapulogalamu anu a progesterone amakula mofulumira ndipo amakhalabe mpaka nthawi yanu isanayambe pamene ikuyamba kukula mofulumira. Ndiponso, pakati pa theka lachiwiri lakuthamanga kwanu mutatha kutsika kwambiri pa ovulation, mazenera anu e estololol akuwonjezeka ndipo amachepetsanso musanafike nthawi yanu. Komabe, mu theka lachiwiri la ulendo wanu, chiwerengero chanu cha estrogen level ndi chochepa kwambiri kuposa momwe zinalili mu theka loyambako. Ndipo mwinamwake, chofunika kwambiri, ndi chochepa kwambiri poyerekezera ndi msinkhu wanu wa progesterone.
Estradiol Zimagwira Ntchito Monga Choletsa Chakudya
Zomwe mumadya, mukamadya, komanso momwe mumadyera zimakhudzidwa ndi zinthu zambiri. Zikondwerero zamtundu zingapangitse mtundu wa zakudya zomwe mumadya, koma thupi lanu limakhalanso ndi dongosolo lokhazikitsa chakudya chanu ndi mphamvu yanu. Izi zimawoneka kuti ena mwa osowa chakudyawa ali ndi mphamvu ya estradiol.
Kafukufuku wasonyeza kuti mumadya pang'ono pokhapokha musanayambe kuvuta kuposa momwe mumachitira pa nthawi ina iliyonse yomwe mukupita kumwezi. Zonsezi, mumadya pang'ono pa theka loyamba lanu pamene estradiol ili ndi mphamvu kuposa momwe mumachitira pa theka lachiwiri la ulendo wanu pamene mazenera anu a estradiol ali otsika ndipo progesterone ikufika pachithunzichi.
Kutaya Izo mu Luteal Phase
Kotero, pali zinthu zingapo zomwe zikuchitika mu gawo la luteal lomwe lingathe kuwononga chakudya chanu ndi kuwononga zolinga zanu za kudya bwino.
Choyamba, muli ndi estradiol yochepetsetsa mu theka lachiwiri pozungulira poyerekeza ndi theka lachiwiri. Izi zingakuchititseni kuti mumvetse mozama kuti mupeze zowonjezera zowonjezereka chifukwa chofuna kuponderezedwa ndi estradiol. Apanso, kafukufuku amatsimikizira kuti mayi yemwe ali ndi nthawi yambiri ya kusamba amayamba kutenga makilogalamu ambiri panthawi yomwe amayamba msambo.
Progesterone ndi hormone yaikulu m'kati mwa luteal kapena theka lachiwiri la kusamba kwanu. Zikuganiziridwa kuti chimodzi mwa zotsatira za progesterone ndi chakuti zimakupangitsani kukhumba kwanu. Mbali yanu yapamwamba ya progesterone imayambitsanso zizindikiro zina zosasangalatsa zam'tsogolo zomwe mungathe kuzimitsa, kudzimbidwa, ndi kuyamwitsa.
Choncho, pakati pa kuchepa kwa chilakolako chokhumba cha estradiol ndi chilakolako-chotsitsimutsa cha progesterone, muli ndi mavuto ena ovuta omwe mungagonjetse.
Chifukwa chiyani PMDD Ikhoza Kupanga Izi Zoipitsitsa?
Azimayi omwe ali ndi PMDD amaganiza kuti ndi ovuta kwambiri kusintha kwa ma hormone pa nthawi ya kusamba. Pakalipano, ochita kafukufuku akuyesera kuti adziwe chifukwa chake izi zimachitika ndi momwe kusintha kwa ma hormone kusinthika kumayambitsa chisokonezo chachikulu cha amayi ena. Zina mwazimenezi zikuyang'ana ubale pakati pa estradiol ndi ubongo wa serotonin.
Estradiol imathandiza kwambiri ubongo wanu kupanga serotonin ya neurotransmitter. Serotonin ndi mankhwala anu "odzimva bwino". Ndili ndi udindo wokonza maganizo anu ndikukhala ndi moyo wabwino. Zimaganiziridwa kuti m'mayi ena omwe ali ndi PMDD, kuchepetsa kuchepa kwa maselo a estradiol mu theka lachiwiri kwa kayendedwe kawo kumapangitsa kuti agwiritsidwe ntchito mopitirira muyeso m'magulu a serotonin mu ubongo omwe amachititsa kusokonezeka maganizo ndi nkhawa.
zimaganizidwa kuti ndizo zowonjezereka zokhudzana ndi serotonin kuchepa kwa estradiol mwa amayi ena omwe ali ndi PMDD zomwe zimayambitsa zilakolako zina zakudya. Pozindikira zotsatirazi zoipa pa serotonin, ubongo wanu ndi thupi lanu zimagwira mwamsanga kutulutsa serotonin yambiri.
Ndipo, chakudya chabwino kwambiri ndi chiyani kuti muwonjezere msinkhu wanu wa serotonin? Zakudya zosafunika kwambiri zamagulu-hayi ndi mapuloteni osauka.
Kumveka bwino? Potsutsana ndi chiweruzo chanu chabwino, mukupeza kuti mukulima pogwiritsa ntchito thumba la zipsera za mbatata kapena Oreo. Mankhwalawa amathandiza kuti thupi lanu liziyenda bwino kwambiri. Tryptophan ndiwotchulidwira serotonin. Tryptophan yambiri imatanthauza serotonin yambiri. Ndipo ndi carb ikumangirira mumangokhalira kusokoneza maganizo anu.
Ichi ndi chitsanzo chabwino chogwiritsa ntchito chakudya monga mankhwala, kwenikweni. Chinthu chodziwika bwino kwambiri ndi njirayi ndikuti nthawi zambiri zosavuta kudya karobe zimanyamula mafuta. Ndipo popeza mutapindula kanthaŵi kochepa, nthawi imeneyi imadzibwerezabwereza kangapo panthawi yomwe mumakhala.
Ndipo monga choncho, ntchito yabwino yomwe mudachita ndi kudya kwabwino kwa milungu iwiri yapitayi imayambanso.
Zizolowezi Zoteteza
Gawo loyamba loyendetsa zakudya zanu ndikumvetsa kusintha kumeneku m'thupi lanu mwezi uliwonse. Gawo loyamba kuti mupeze ulamuliro ndi kufufuza komwe mukuyenda. Ganizirani kugwiritsa ntchito pulogalamu yothandizira kuti ikuthandizeni.
Kuchokera pachiyambi cha nthawi yanu mpaka nthawi yofikira muli ndi pafupi masabata awiri pomwe mahomoni anu ali kumbali yanu. Mlingo wanu wa estradiol uli pamwamba ndipo mlingo wanu wa progesterone uli pansi. Iyi ndi nthawi yabwino kuti muyambe kudya zakudya zabwino komanso kuchita masewera olimbitsa thupi . Ngati mungathe kukhala ndi chizoloŵezi chabwino mu masabata awiri izi zidzakuthandizani kuthana ndi mavuto omwe amabwera ndi gawo laulendo wanu.
Vuto lenileni limayambira mukamaliza gawo lanu. Koma tsopano mumvetsetsa chifukwa chake thupi lanu limatembenukira ku carbs ndi chakudya cha shuga kuti muthe kukondweretsa. Kulimbana ndi chidziwitso ichi mungayesere njira zina zomwe zingakuthandizeni kuti mukhalebe ndi zolinga zabwino zodyera ngakhale mu gawo la luteal:
- Khalani okoma mtima kwa inueni. Kuthamanga kwazomwe kudzachitika. Kumbukirani, chifukwa choti muli ndi makeke pang'ono sizikutanthauza kuti simungabwererenso.
- Sunguntha. Kuchita masewera olimbitsa thupi nthawi zonse, makamaka panthawi ya luteal, kumathandiza kwambiri kuti mukhale ndi njala. Ngati mumakonda kudya masana usiku, yesetsani kuchita masewera ochepa musanayambe kukwera ku khitchini kuti mupange chakudya chokwanira. Kapena khalani ndi nthawi kuti mukhale ndi maganizo owonjezeka komanso osokonezeka a yoga.
- Ophwanya mawotchi. Yesani kulowetsa m'malo opatsa thanzi labwino. Ngati muli chip muncher, musayesere mafuta. Ngati chokoleti ndi chokhumba chanu, malonda mu mkaka wanu chokoleti cha chokoleti chamdima. Chokoleti cha mdima chimakhala ndi mphamvu zowonjezera serotonin komanso madalitso ena.
- Khalani ndi chikho cha tiyi. Yesani kapu ya tiyi kuti muthetse maganizo anu. Sikuti pang'onopang'ono ndikupaka chikho cha tiyi yopatsa chizoloŵezi chotsitsimutsa, mukhoza kupindula posankha tiyi zomwe zimakulitsa katundu.
- Yendani kugona. Ngati muli ndi tsiku lovuta kwambiri ndipo mukuvutikira kuti musalowe mu thumba la ma cookies mutu. Kugona ndi machiritso kwambiri kwa thupi lanu ndipo kumathandiza kuchepetsa vuto la hormone cortisol lomwe lingathe kuwononga maganizo anu ndi zakudya zanu.
Mawu Ochokera
Kumvetsa kusamba kwanu ndi kusintha komwe kumayambitsa thupi lanu, monga momwe mahomoni anu amakhudzira kukhumba kwanu ndi maganizo anu, ndi ofunika kwambiri. Izi ndizowona makamaka ngati muli ndi PMS kapena PMDD chifukwa mwawonjezera zowonjezera kusintha kwa ma hormone. Kudziwa chomwe thupi lanu likusowa nthawi zosiyana pazomwe mukuyendetsa kukuthandizani kumamatirana ndi zolinga zanu zathanzi.
> Zotsatira:
> Asarian, L. & Geary, N. (2006) Kulingalira kwa chilakolako cha gonadal steroid mahomoni. Afil. Kutenga. R. Soc. B, 361,1251-1263. do: 10.1098 / rstb.2006.1860
> Dietz, B., Hajirahimkhan, A., Dunlap, T. & Bolton, J. (2016) Botanicals ndi mankhwala omwe amathandiza kuti asamakhale ndi thanzi la amayi. Pharmacol Rev, 68, 1026-1073. http://dx.doi.org/10.1124/pr.115.010843