Rigakafin lokacin zafi (dysmenorrhea)

Rigakafin lokacin zafi (dysmenorrhea)

Matakan kariya na asali

Shawarwarin abinci don hanawa da sauƙaƙa ciwon haila4, 27

  • Rage yawan amfani da ku sugars mai ladabi. Ciwon sukari yana haifar da haɓakar insulin kuma wucewar insulin yana haifar da samar da prostaglandins masu kumburi;
  • Ku ci more m kifi (mackerel, salmon, herring, sardines), linseed oil da tsaba, da man hemp da tsaba, waɗanda sune mahimman tushen omega-3s. Dangane da ƙaramin binciken annoba, wanda aka gudanar a Denmark tsakanin mata 181 masu shekaru 20 zuwa 45, matan da suka sha wahala kaɗan daga dysmenorrhea sune waɗanda suka cinye mafi yawan kitse na omega-3 na asalin ruwa.5;
  • Ku ci ƙarancin margarine da fats ɗin kayan lambu, waɗanda tushensu ne ciyawa trans a asalin pro-inflammatory prostaglandins;
  • Kashe jan nama, wanda ke da babban abun ciki na arachidonic acid (kitse mai kitse wanda shine tushen pro-inflammatory prostaglandins). Nazarin 2000 na mata 33 ya ba da shawarar cewa cin abinci mai ɗanɗano mai ɗanɗano yana da tasiri don rage ƙarfi da tsawon lokacin dysmenorrhea.6.
  • Bincika tare da taimakon masanin abinci mai gina jiki don kasancewar rashi a cikin bitamin C, bitamin B6 ko a cikin magnesium. Wadannan micronutrients zasu zama masu mahimmanci don metabolism na prostaglandins kuma raunin su zai haifar da kumburi.
  • Guji sha kofi lokacin zafi yana nan. Maimakon rage gajiya da damuwa, maimakon haka kofi zai ƙara zafi tunda tasirinsa a jiki yayi kama da na damuwa.

Duba kuma shawarar masanin abinci mai gina jiki Hélène Baribeau: Abinci na musamman: Ciwon premenstrual. Wasu sun danganta da sauƙaƙan ciwon haila.

Gudanar da kulawa

Le damuwa na kullum zai zama kamar cutarwa ga jiki kamar rashin daidaiton abinci. Wannan saboda hormones damuwa (adrenaline da cortisol) suna haifar da samar da prostaglandins masu kumburi. Asibitin Mayo yana ba da shawarar cewa matan da ke samun matsala kowane wata lokutan zafi haɗa ayyuka kamar tausa, yoga ko tunani a cikin salon rayuwarsu7. Hakanan dole ne ku fahimci inda danniya ke fitowa kuma ku nemo dabarun sarrafa shi da kyau. Dubi kuma fayil ɗinmu Danniya da Damuwa.

 

Kwasfan fayilolin PasseportSanté.net yana ba da bimbini, annashuwa, annashuwa da hangen nesan da zaku iya zazzagewa kyauta ta danna kan Yin Tunani da ƙari.

Omega-3, prostaglandins da tasirin rage zafi

Wasu masana, gami da Dre Christiane Northrup (marubucin littafin Hikimar menopause)27, da'awar cewa cin abinci mai wadataccen kitse na omega-3 yana taimakawa ragewa ciwon haila saboda tasirin maganin kumburin su4, 27. Daidai daidai, tasirin ƙin kumburi yana fitowa ne daga abubuwan da kyallen takarda ke samarwa daga cikin abubuwan da aka cinye omega-3s, misali wasu prostaglandins (duba zane mai bayani a farkon takardar Omega-3 da Omega-6). Irin wannan abincin zai kuma rage yawan mahaifa saboda haka zafin da za su iya haifarwa.34-36 .

Prostaglandins suna da tasiri iri -iri masu ƙarfi. Akwai nau'ikan iri ashirin. Wasu, alal misali, suna tayar da ƙwanƙolin mahaifa (duba akwatin da ke sama “Yaya aka yi bayanin ciwon haila?”). Wadanda ke da aikin kumburin kumburi galibi ana samun su ne daga Omega-3 (man kifi, linseed da linseed, goro, da sauransu). Prostaglandins, wanda ya wuce kima yana iya haifar da sakamako mai kumburi, an ɗauke shi daga Omega-6 kunshe a cikin kitsen dabbobi.

Wannan gaba ɗaya ya yi daidai da shawarar wasu masana don komawa zuwa wani abinci samar da isasshen rabo na omega-6 zuwa omega-3 don rage yawan cututtukan kumburi da inganta lafiyar zuciya1-3 . A zahiri, galibi ana ɗauka cewa rabo omega-6 / omega-3 a cikin abincin yamma yana tsakanin 10 zuwa 30 zuwa 1, yayin da yakamata ya kasance tsakanin 1 da 4 zuwa 1.

 

Rigakafin lokuta masu raɗaɗi (dysmenorrhea): fahimci komai cikin mintuna 2

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