Zomwe Zachilengedwe Zidzasintha Kusamba Kwambiri: Kodi N'chiyani Chimachitadi?

Matenda Oiwala, Kulemera Kwambiri, Cholesterol Wambiri, Zizindikiro Zachikazi

Azimayi omwe amafuna kupeŵa kugwiritsa ntchito mankhwala otchedwa estrogen kuchiza zizindikiro zawo za kusamba kwabwino ali ndi zisankho zomwe zingakhale zogwira mtima. Nazi malingaliro okhudza njira zakuthupi zoyenera kukumbukira mavuto, kuchepetsa kulemera, cholesterol chokwanira ndi zizindikiro za m'mimba.

Chidziwitso cha chitetezo Pamayendedwe achilengedwe:

Nthawi zonse kumbukirani kuti zachilengedwe sizikutanthauza kutetezeka. Mankhwala ambiri a zitsamba, zamasamba ndi zakudya zimagwirizana ndi mankhwala a mankhwala kapena akhoza kukhala ndi mavuto aakulu pa matenda aakulu.

Musanasankhe kugwiritsa ntchito njira zothandizira komanso zowonjezereka zokhudzana ndi kusamba kwa thupi lanu, funsani ndi wothandizira zachipatala ndipo muwerenge zotsatira zowonongeka ndi machenjezo a mankhwala alionse omwe mukuwaganizira. Njira zachilengedwe sizowopsa, ndipo ngati mumadziwa bwino, mungasankhe mankhwala omwe angakuthandizeni kuti mukhale otetezeka.

Mavuto Oiwala

Palibe chokhumudwitsa koposa kuyesa kukumbukira mawu kapena dzina, kukhala nalo pamwamba pa lilime lanu, koma osakhala pafupi kuti mutuluke nawo. Kuiwala kumene makiyi a galimoto ali kapena kumene mumayika magalasi anu akhoza kukupangitsani kukhala openga mukakonzekera kuchoka panyumbamo. Kumveka bwino? Azimayi ambiri amayamba kukumbukira kukumbukira kukumbukira pamene akufika pang'onopang'ono. Zingakhale zokalamba zokha, koma pali zinthu zomwe mungachite kuti musunge kukumbukira pamene mukukula.

• Tea Yobiriwira

  Kumwa tiyi wobiriwira kumakhala ndi ubwino wambiri wathanzi, kuphatikizapo kupititsa patsogolo chitetezo cha mthupi komanso kupewa khansa. Kafukufuku tsopano akuyamba kugwirizanitsa tiyi wobiriwira ndi kuteteza ntchito ya ma enzyme yomwe imasokoneza kukumbukira. Zili ndi zotsatira zochepa ndipo zimapezeka mosavuta.

• Kugona mokwanira

  Kuti mugwirizane ndi ntchito yokumbukila, ubongo wanu umayenera kukhala ndi nthawi yokwanira yogona. Kafukufuku amawoneka kuti akuwoneka pafupipafupi komanso panthawi yaitali kuti athandizidwe mukumbuyo. Ngati simungathe kugona katsamba masana, komerani mosamala kwambiri kuti mukhale ndi nthawi yokwanira yogona usiku.

• Kusamalira Maganizo

  Kupsinjika maganizo ndigukulu wamkulu wa kukumbukira. Ngati mukuvutika kukumbukira kapena kukumbukira zinthu za tsiku ndi tsiku, samalani pazomwe mukukumana nazo. Kafukufuku wasonyeza kuti ngakhale kupsinjika kwa nthawi yaying'ono kungakhudze kuphunzira ndi kukumbukira. Kusintha kwa kusamba kwa nthawi kumakhala kovuta kwambiri, kusudzulana, matenda, achinyamata okalamba ndi makolo okalamba kutchula ochepa. Kudzisamalira nokha ndikuchepetsa kuchepetsa nkhawa pamoyo wanu ndiko kukhala ndi moyo. Matenda a kukumbukira akhoza kukhala mbendera yoyamba yofiira kuti vuto lanu likukwera.

Kulemera kwa kulemera

Kulemera kwa kulemera ndi kukhumudwa kwa amayi oposa makumi anayi. Njira yeniyeni ya gawo la estrogen mu kuchepetsa kagayidwe kake sikumveka bwino. Chomwe chiri chodziwikiratu ndi chakuti amayi ambiri omwe sankayesetsepo kuti akhale ndi thanzi labwino, amayamba kukhala ndi vuto panthawi yomwe amatha kusamba. Ngakhale kuti palibe mankhwala omwe amatsimikiziridwa okonzekera kulemera kwa thupi, pali kusintha kwa moyo ndi zakudya zomwe zingakuthandizeni mwachibadwa kuti muchepetse chizoloŵezi choyika kulemera.

• Kusamalira maganizo

  Kupanikizika, ndipo makamaka makamaka kutulutsa mahomoni oterewa, amachititsa kuti thupi lanu likhale lolemera. Kusunga ma cortisol m'munsi kumapangitsa kuti thupi lanu likhale losavuta kusamalira makilogalamu ndi mafuta a metabolism.

• Zakudya zolimbitsa thupi

  Kusintha kwa kusamba ndi nthawi yabwino kuyang'ana pa zakudya zanu ndikupanga kusintha komwe kudzakupatsani moyo wanu wonse. Pamene thupi lanu limayamba kuchepa ndipo mumayamba kugwiritsira ntchito makina osiyana siyana, mukhoza kuyambiranso kuganiza kwanu kuti mukhale ndi chakudya choyenera chakumapeto kwa msambo chomwe chidzapangitse malo otha msinkhu.

• Kuchita masewera olimbitsa thupi

  Aliyense amadziwa kuti masewerowa ndi abwino kwa inu. Pamene mukufika pakupita kusamba, komabe, kumakhala mbali yofunikira pa ndondomeko ya moyo wanu wathanzi. Kutaya thupi, ndithudi, kumafuna kuchuluka kwa ntchito. Popeza kuchita masewero olimbitsa thupi kumathandizanso kukumbukira, kusangalala, ndi kupuma kwa mafupa, komabe, njira yeniyeni yothetsera kusamba bwino. Kuchita masewera olimbitsa thupi ndi chinthu chimodzi chomwe chingakuthandizeni kuti muzitha kulemera.

• Kugona

  Mungaganize kuti kugona kungakulepheretseni kuyesayesa kwanu, koma kwenikweni, zosiyana ndi zoona. Ngati simukugona mokwanira, zimapangitsa kuti mukhale olemera kwambiri. Kugona mokwanira kumabweretsa thupi lanu ndikulichotsa kupsinjika za tsiku lanu. Thupi lanu limagwira ntchito bwino kwambiri ngati mukupeza zonse zomwe mukufunikira.

High Cholesterol

Pamene estrogen yanu ikuyamba kuchepa kwa kusintha kwa thupi, cholesterol yanu ingayambe kukwera. Akazi posakhalitsa amakhala ndi chiopsezo chomwecho cha matenda a mtima ngati amuna. Mutha kuthandiza kusungunula kwa cholesterol m'munsi mwachilengedwe.

• Chovala cha dzuwa ndi chofiira

  Mapuloteni a soya awonetsedwa kuti athe kuchepetsa kuwerengera kwa mafuta m'thupi komanso kuchepetsa cholesterol "zoipa" (LDL). Chovala chotchedwa Red clover chimachepetsa triglycerides ndipo chikuwoneka kuti chikuwonjezera cholesterol "chabwino" (HDL). Zingakhale kuti zomera izi ndi zitsulo zimathandizira kuthamanga kuti muteteze mtima wanu pamene estrogen yanu ikuyamba kuphulika.

• Mafuta onse a tirigu

  Kuphatikizapo mafuta obiriwira mu zakudya zanu kungachepetse chiopsezo cha mtima pochepetsa zonsezi ndi ma LSL cholesterol.

• Melatonin

  Kuphatikiza pa kuthandiza ndi tulo, melatonin imathandizira kukweza makasitomala a HDL popanda kuwonjezera katsulola. Izi zingakhale zotetezera kwa amayi omwe ali ndi chiopsezo chowonjezeka cha matenda a mtima. Ngati mukutenga melatonin kuti mugone, mungapeze ma benefiloni anu monga chovomerezeka.

Zizindikiro Zachikazi

Kutaya zosangalatsa panthawi ya kugonana kapena kuyamba kuyambitsa mkodzo ndi madandaulo awiri omwe amai angavutike kubweretsa madokotala awo. Ngati muli ndi zizindikiro za m'mimba pamene mukupita kusamba, pali zinthu zingapo zomwe mungafune kuyesa:

• Chimanga Chamakono

  Zikondwerero zomwe zimachokera kumtambo wamtchi zili ndi phytoestrogen yomwe, monga ndi ena a estrogen creams, ikhoza kugwira ntchito kuderalo kuthandiza ndi zizindikiro.

• Vitamini E ndi Mafuta Otala

  Kugwiritsidwa kwa vitamini E ndi mafuta odzola, omwe amatengedwa mwachindunji kapena kugwiritsidwa ntchito mwachindunji pa vaginja, nthawi zina amatha kupereka mpumulo ku zizindikiro za ubini ndi zamkati. Kawirikawiri, amai amawatenga ngati zowonjezera, koma pali mavitamini omwe ali nawo komanso amagwiritsidwa ntchito mwachindunji kumaliseche.

• Kegel Zochita

  Zochita za Kegel zingagwiritsidwe ntchito kulimbitsa mitsempha ya pansi pamimba ndipo zingathe kukonda kugonana mkati mwa kugonana ndikuchepetsa kuchepa kwa ubongo. Ngati mumazichita kangapo patsiku, mwinamwake mudzawona zotsatira masabata awiri kapena 4.

• Vaginal moisturizers ndi mafuta

  Ngakhale sizinthu zamakono zowonongeka, zakumwa zamadzimadzi zimagwira ntchito masiku angapo kuti abini azikhala otsika kwambiri, ndipo mavitamini amkati amathandizira kuchepetsa kukangana ndi kupweteka pa nthawi yogonana. Zakudya zochokera ku madzi sizikuwoneka kuti zimapangitsa kuti anthu asamayende bwino ndipo zimapezeka mosavuta m'masitolo ogulitsa mankhwala.

_Zotsatira:

_{Boston Women's Health Book Collective, Matupi Athu, Okha: Kusamuka kwa thupi, Touchstone / Simon ndi Shuster, New York. 2006.}

_{Geller, SE, Studee, L, Botanical ndi Zakudya Zowonjezera Zizindikiro za Mwamuna: Zomwe Zimagwira Ntchito, Zomwe, J Womens Health (Larchmt) . 2005 September; 14 (7): 634-649. Adabwezeretsanso 15 Aug. 2008.}

_{Geller, SE, Studee, L, Botanical ndi Zakudya Zowonjezera Zamtima ndi Nkhawa M'mayi Amayi, Kusamba. 2007 May-Jun; 14 (3 Pt 1): 541-9. Adatulutsidwa pa August 15, 2008.}

_{Geller, SE, Studee, L, Soy ndi Red Clover kwa Midlife ndi Okalamba, Kumalo ozungulira. . August; 9 (4): 245-263. Adatulutsidwa pa August 15, 2008.}

_{John Wiley & Ana, Inc, Oats Ole Onse Angachepetse Zowopsa Kwa Matenda a Coronary Heart. SayansiDaily. (2007, April 18). Inabweretsedwa pa August 17, 2008, kuchokera}