Yadda ake dawowa lokutan kowane wata bayan rasa nauyi

Rage haila saboda asarar nauyi - wannan matsalar sau da yawa tana fuskantar 'yan mata waɗanda ke bin tsauraran matakan abinci da / ko rasa nauyi mai nauyi cikin ɗan gajeren lokaci.

Me yasa haila zata iya gushewa yayin rage kiba?

Gaskiyar ita ce, sakamakon abinci, yunwa, tsananin takurawa na adadin kuzari na abinci ko keɓance wasu nau'ikan abinci, rashi bitamin da / ko abubuwan alamomin da ba makawa ya auku.

Don haka, bitamin B suna da babban tasiri akan daidaiton hormonal. Bitamin B2 da B6 suna da mahimmanci don samar da homonin jima'i [1], yayin da B9 (folic acid) yana daidaita tsawon lokacin haila [2]. Af, bitamin B suna aiki tare, wato, suna aiki tare sosai.

Vitamin E yana tabbatar da aikin al'ada na tsarin haihuwa na mace, haka kuma yana rage jinkirin tsarin tsufa, yana ƙara elasticity na fata, yana ƙarfafa gashi da kusoshi. Sabili da haka, ana kuma kiranta bitamin kyakkyawa. A cikin ilimin likitan mata, ana amfani da bitamin E sosai don daidaita yanayin haila da magance rashin haihuwa akan asalin cututtukan hormonal. Yana da bitamin mai narkewa wanda aka samo ta halitta, galibi a cikin mai kayan lambu. Babban raguwa a cikin adadin mai a cikin abincin babu makawa yana haifar da ƙarancin bitamin E.

Magnesium yana taimakawa kula da mafi kyawun matakan progesterone da estrogen, yana sauƙaƙa alamun alamun premenstrual syndrome (PMS), kuma yana rage kumburi kafin da lokacin haila [3]. Matsayin magnesium yana raguwa yayin damuwa, da abinci da asarar nauyi mai sauri-cikakkiyar damuwa ga jiki.

Hakanan, matakin sinadarin hormone yana shafar bitamin C. Sakamakon rashi shine jinkirin haila.

Bugu da ƙari, tare da rage nauyi mai nauyi, ana iya samun ƙarancin zinc da selenium a cikin jiki, wanda ke bayyana ta canjin yanayi, ɓacin rai, ciwon haila [4]. Gabatar da ƙarin allurai na zinc da selenium a cikin abincin yana taimakawa inganta yanayin motsin rai, yana rage zufa da kumburin kumburin ciki kafin fata.

Kuna iya samun waɗannan abubuwan ƙarancin abinci daga nau'ikan abinci, duk da haka, idan kuna bin tsarin abinci, hanya mafi kyau don samun abin da baku samu ba shine ɗaukar ƙwayoyin bitamin da ma'adinai, kamar su magani Pregnoton.

Pregnoton ya ƙunshi magnesium, zinc, selenium, bitamin C da E, B bitamin, da amino acid L-arginine da tsire-tsire na tsire-tsire na Vitex sacra, wanda ke inganta aiki na tsarin haihuwar mace da daidaita daidaito. Zaka iya fara shan Pregnotone a kowace ranar sake zagayowar, wanda ya dace sosai.

Fatananan kitse, rage nauyi da haila: menene haɗarin rashin mai a cikin abinci?

Subcutaneous kitse yana taka muhimmiyar rawa wajen kiyaye daidaiton hormonal na al'ada a cikin jiki. Tare da canji mai kaifi a cikin adadin kitse na subcutaneous a cikin mata, adadin isrogen estrogen da progesterone yana raguwa, a sakamakon haka, balaga na ƙwai yana rushewa, haila ya zama na yau da kullun har sai sun ɓace gaba ɗaya na dogon lokaci.

Adadin al'ada na narkarda jikin mace yakai a kalla 17-20%. Don yin cubes bayyane akan latsawa, kuna buƙatar rage shi zuwa 10-12%. Kawai da wannan rabo na adipose nama, matsaloli tare da tsarin haihuwa suna farawa. A cikin mata bayan shekaru 45, wannan na iya haifar da saurin yin al'ada. Don haka ya rage naku yanke hukunci: dan lido ko lafiya.

Hakanan ana iya lura da rikicewar hawan keke tare da tsawaita ƙuntataccen mai a cikin abinci. Idan kun rasa haila bayan cin abinci, sake duba abincinku. Don aikin al'ada na tsarin haihuwa, abincinku na yau da kullun yakamata ya zama aƙalla 40% mai. Don kula da daidaiton hormonal na al'ada, shigar da abinci mai wadataccen fats mai lafiya a cikin menu: kwayoyi da tsaba, avocado, mai kayan lambu, kifin mai (salmon, mackerel). Waɗannan abincin sun ƙunshi omega-3 polyunsaturated fatty acid, wanda zai inganta lafiyar haihuwa da daidaita tsarin ku.

Don tunani: an gano cewa girlsan matan da cin abincin su ya nuna rashin isashshen omega-3 sunadarai sunadarai sun fi saurin saurin yanayi da damuwa.

Shin za a iya samun jinkiri a lokacin al'ada saboda wasanni?

Mafi sau da yawa, tambaya: "shin ana iya samun jinkiri a cikin al'ada saboda wasanni" 'yan mata waɗanda ke fara horo a cikin dakin motsa jiki suke tambaya. Koyaya, a aikace, gazawar sake zagayowar galibi ba ana haifar dashi bane ta hanyar motsa jiki lokaci ɗaya ba, amma ta dogon jerin manyan ayyukan yau da kullun. Sabili da haka, ƙwararrun athletesan wasa ne waɗanda galibi ke fuskantar rikicewar al'ada.

Haƙiƙa ita ce cewa tare da ƙaruwar haɓakar tsoka da raguwar lokaci guda a cikin kashi mai ƙarancin kitse, canji a cikin asalin halittar na iya faruwa, wanda hakan ke haifar da gazawar haila.

Bugu da ƙari, dalilin jinkirin na iya zama damuwa da jiki ke fuskanta saboda ɗimbin nauyi, musamman idan horo mai ƙarfi ya haɗu da ƙarancin bacci da ƙuntatawa a cikin abinci mai gina jiki don samun sakamako mai sauri.

Sakamakon damuwa, akwai ƙaruwa a matakin matakan damuwa na hormones-cortisol da prolactin. Yana tare da aikin na ƙarshen za'a iya haɗuwa da rikicewar al'ada da jinkirin al'ada.

Yawancin lokaci, matakin prolactin a cikin jini yana ƙaruwa yayin daukar ciki da lokacin shayarwa - wannan hormone ya zama dole don samar da madarar nono. A lokaci guda, prolactin yana hana ovulation, yana hana ƙwai yin balaga a cikin ovaries.

Levelsara matakan prolactin a cikin matan da ba su da ciki ko shayarwar nono na iya haifar da rikicewar zagayowar jiki ko kuma haifar da rashin yin al'ada na tsawon lokaci.

Da fatan za a lura: prolactin yana shafar ƙwayar adipose da ƙimar rayuwa. Nazarin ya nuna cewa yana rage saurin mai, saboda haka yana da wahala ga 'yan mata masu fama da cutar hyperprolactinemia (karin matakan prolactin) su rasa kiba.

Don daidaita matakin prolactin, magungunan da ba na hormonal ba, kamar su magani Pregnoton, na iya zama masu tasiri.

Nazarin ya nuna cewa shan Pregnotone yana da tasiri don rage matakan prolactin, daidaita tsarin, da kuma sauƙaƙe alamun PMS. Dangane da sakamakon ɗayan binciken da aka gudanar tsakanin mata tare da haɓakar haɓakar prolactin da rikicewar zagaye, bayan shan Pregnotone na watanni 3 a cikin 85.2% na marasa lafiya, an sami ci gaba mai mahimmanci a cikin 85.2% na marasa lafiya, da kuma maido da sake zagayowar lokacin al'ada - a cikin 81.5%.

Yadda zaka dawo da lokacinka na kowane wata bayan rasa nauyi: lissafi

Idan kun rasa lokacinku bayan rasa nauyi, kuna buƙatar dawo da daidaiton haɓakar hormonal don daidaita sake zagayowar. Tabbas, da farko, kuna buƙatar zuwa likitan mata kuma kuyi gwaje-gwajen da suka dace don keɓance manyan matsalolin lafiya. Muna kuma ba da shawarar ku bi waɗannan ƙa'idodin:

1. Tabbatar cewa abincin ku na yau da kullun ya ƙunshi akalla 40% mai. Gabaɗaya, don kiyaye kyakyawan sifa ta jiki, rabo mafi kyau na macronutrients shine furotin 30%, mai 30%, 40% carbohydrates.
2. Sanya abincin mai wadataccen mai mai omega-3 a cikin abincinku.
3. Auki ƙwayoyin bitamin da ma'adinai don cike ƙarancin ƙarancin ƙwayoyin cuta wanda ya samo asali sakamakon sakamakon abincin.
4. Tsaya kan tsarin bacci mai kyau - ɗauki aƙalla awanni 7-8 don yin bacci, kuma lokacin kwanciya bai kamata ya wuce 22: 00-23: 00 ba.
5. Kada ku cika yin aiki a cikin horo da kuma kula da matakan damuwar ku.