8 Ciz don Ban rauninku: Abincin da Farjinku Ya Fi So

Wadatacce

• 1. Cranberries suna taimakawa magance UTIs
• Cranberries don lafiyar farji
  
• 2. Ku yawaita cin dankalin turawa mai zaki domin samun haihuwa
• Dankali mai zaki ga lafiyar farji
  
• 3. Abubuwan rigakafi suna gabatar da kyawawan ƙwayoyin cuta a ƙasa, suma
• Yin rigakafi don lafiyar farji
  
• 4. Shuka kitsen mai domin yaduwa da kuma motsa sha'awa
• Shuka kitse mai ga lafiyar farji
  
• 6. Tuffa don inzali
• Tuffa don lafiyar farji
  
• 6. Soya don taimakawa rage matakan estrogen
• Waken soya don lafiyar farji
  
• 7. Avocados don bangon mace
• Avocados don lafiyar farji
  
• 8. Ganye masu ganye na taimakawa rage bushewar farji
• Ganye mai ganye don lafiyar farji
  
• Kafin fara jima'i, ka guji cin abincin da zai sanya ƙamshinka wari

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Daidaita lafiya a kasa da bel

Daidaitaccen pH. Sauti kamar aji na ilmin kimiya, dama? Theara kalmar ta farji, sannan kuma ya isa ya sa mu zama masu sanyin jiki. A zahiri - saboda lokacin da kuka ji daban daban a can, kamar sabon wari ko fitowar ruwa fiye da-saba, yana iya zama alama ce cewa pH ɗinku ta kashe.

Daidaitaccen pH yana buƙatar zama a cikin kewayon 3.8 zuwa 4.5. Lokacin da ya ɓace daga ma'auni na tsawon lokaci, ƙwayoyin cuta suna da damar bunƙasa da haifar da rashin jin daɗi - ko UTIs. Wannan ba yana nufin kowa ya fara gwajin pH a kowace rana ba. (Amma idan kuna da alamun bayyanar cututtukan ƙwayoyin cuta na kwayar cuta, gwajin gida na iya taimaka muku don bincika ku da kuma saurin warkar da ku.)

Amma kar ku damu, mata. Farjinka kyakkyawa ne wajen kiyayewa da tsaftace kanta. Kulawar farji daidai, kamar tsafta, jima'i mai aminci, da ziyartar mata a kai a kai, duk suna taka rawa wajen kiyaye pH ɗinku cikin kulawa.

Amma hanyoyi mafi sauki don inganta lafiyar ƙasa da bel? Abinci. Anan akwai cin abinci guda takwas waɗanda ke aiki cikin ni'imar farjinku, bango da duka.

1. Cranberries suna taimakawa magance UTIs

Dukanmu mun ji ko mun saurari mashahuri shawara: Shan ruwan 'ya'yan itace cranberry don kula da UTIs. Amma shin akwai wata shaidar da ke nuna hakan?

Fureran cranberries ko kuma kashi dari bisa ɗari na ruwan 'ya'yan itace (ba kayan daɗin daɗi ba) suna cike da antioxidants da mahaɗan acidic, waɗanda suke iya taimakawa ƙwayoyin cuta daga mannewa zuwa bangon mafitsara. cewa cranberries na iya zama da fa'ida musamman wajen hana UTI a cikin mata tare da maimaita batutuwan UTI ko kwanan nan. Kawai ka tabbata ka nisanci nau'ikan ruwan 'ya'yan itace na cranberry mai sukari, wanda a zahiri na iya sanya abubuwa cikin ƙasa a can.

Cranberries don lafiyar farji

• dauke da sinadaran acidic masu karfi don yakar kwayoyin cuta
• kunshi antioxidants, bitamin E, da bitamin C don bunkasa garkuwar ku
• Pro-tip: Gano nau'ikan ruwan 'ya'yan itace marasa kyauta ko sabo ko cranberries. Ba masoyin dandano bane? Mix a cikin sabo ne sabo smoothies ko kokarin shan tsarkakakkun kwayoyi cranberry.

2. Ku yawaita cin dankalin turawa mai zaki domin samun haihuwa

Wadannan dankalin suna da wasu fa'idodi masu dadi, musamman ga mata masu kokarin daukar ciki. Mai wadata a beta carotene da bitamin A, dankali mai zaki yana taimakawa da karfafa ganuwar mahaifa. Beta carotene da bitamin A an yi nazarin su don yin tasiri kai tsaye ga maza da mata, kazalika.

Abubuwan gina jiki da ake samu a cikin dankali mai zaki suma suna taimakawa tare da samar da homonin jima'i kuma galibi ana ba da shawarar ga mata masu fama da cututtukan ovary polycystic (PCOS).

Dankali mai zaki ga lafiyar farji

• dauke da babban sinadarin bitamin A, wanda ke da nasaba da haihuwa
• na iya taimakawa ƙarfafa ƙwayoyin tsoka don lafiyayyun farji da igiyar ciki
• Pro-tip: Fara safiyar ku tare da ɗayan waɗannan ƙoshin lafiyayyen ɗankalin turawa mai ɗorewa don kuzari da yalwar bitamin A.

3. Abubuwan rigakafi suna gabatar da kyawawan ƙwayoyin cuta a ƙasa, suma

Abubuwan da ke cike da ƙwayoyin cuta, irin su abinci mai ƙanshi kamar kimchi da yogurt, suna da kyau fiye da hanji kawai. Suna daidaita matakin pH ɗinka kuma.

Rayayyun al'adu masu rai a cikin waɗannan abincin suna samarwa da jikinmu da ingantaccen ƙwayoyin cuta, wanda ke taimakawa musamman wajen hana kamuwa da yisti. Ko da mafi kyawu, alli (wanda yake cikin yogurt sosai) don taimakawa alamomin PMS.

Yin rigakafi don lafiyar farji

• na iya daidaita matakan pH da gabatar da ƙarin ƙwayoyi masu “kyau”
• zai iya taimakawa wajen kawar da cututtuka da hana kamuwa da yisti
• dauke da alli (a cikin yogurt), wanda zai iya taimakawa saukin alamun PMS
• Pro-tip: Shin abinci mai daɗaɗawa yana ba ku tsoro? Samu 411 akan fa'idodin lafiyarsu har ma koya yadda ake yin su da kanku.

4. Shuka kitsen mai domin yaduwa da kuma motsa sha'awa

Omega-3 acid mai ya taimaka tare da zagayawa da gudanawar jini, wanda shine albishiri ga sha'awar jima'i. Wadannan muhimman sinadarin mai, da kuma wasu da aka samu a cikin man buckthorn na teku, kamar su Palmitoleic, linoleic, oleic, and palmitic, an nuna su a cikin wani binciken da aka gudanar a shekarar 2014 don taimakawa tare da bushewar farji a cikin mata masu aure.

Matsalar haila tana saukar da kai? Nazarin ya kuma nuna cewa man kifi na iya tasiri fiye da ibuprofen.

Shuka kitse mai ga lafiyar farji

• bi da raɗaɗin haila mai raɗaɗi fiye da ibuprofen
• inganta wurare dabam dabam kuma yana iya taimakawa bushewar farji
• Pro-tip: Nemi waɗannan muhimman kayan mai a cikin kifin mai (kamar kifin kifi), irin flax, ƙwai, goro, da ƙari.

6. Tuffa don inzali

Tuffa a rana tana hana likita… kuma yana kiyaye abubuwa mafi ban sha'awa a gado! Wani shawarar ya nuna cewa matan da suka ci tuffa sau ɗaya a rana sun fi rayuwar jima'i kyau. Daya phytoestrogen maikura ana samunsa a cikin tuffa ana tunanin inganta ingantaccen aikin jima'i, motsa sha'awa, sa mai, da ikon yin inzali.

Kyauta: Matan da ke cin abinci sau biyu ko fiye na 'ya'yan itacen citrus a kowace rana ba su da saurin haifar da mahaifa.

Tuffa don lafiyar farji

• dauke da sinadarin phytoestrogen phloridzin da antioxidants, wanda ke taimakawa wajen motsa jini na farji
• inganta mafi kyawun aikin jima'i, shafawa, da ikon yin inzali

6. Soya don taimakawa rage matakan estrogen

Soy na iya zama ɗan batun rikici. Amma phytoestrogens - mahaɗan da ke kwaikwayon estrogen a cikin jiki - da aka samu a cikin waken soya bushara ce ga lafiyar farji, musamman a cikin mutanen da ke da hauhawar isrogen. Akwai dalilai daban-daban da suka rage matakan estrogen a jiki, daga magunguna har zuwa lokacin al'ada, amma daya daga cikin alamun shine bushewar farji.

Don haka ga yadda waken soya ke taimakawa: su ne hydrophilic (wanda zai baiwa tsokokin ku damar rike karin ruwa) kuma suna dauke da sinadarin isoflavones (wanda ya samo asali ne daga phytoestrogen) wanda aka yi nazarin sa a cikin matan da suka gama aure.

Waken soya don lafiyar farji

• yana dauke da tsirrai masu amfani da tsirrai masu amfani ga mata tare da raguwar sinadarin estrogen
• na iya taimakawa tare da bushewar farji da fa'idodin fata da lafiyar jijiyoyin jini a cikin mata mata masu haihuwa
• Pro-tip: Zaɓi don kayan sarrafa waken soya kamar edamame, tofu, tempeh, da miso.

7. Avocados don bangon mace

Abincin da kuka fi so shi ma yana da kyau don rayuwar jima'i - wa ya sani? Avocados suna wadatacce a cikin lafiyayyen mai, bitamin B-6, da potassium - dukkansu suna da sakamako mai kyau akan libido. Wannan 'ya'yan itacen da ke kara karfin sha'awa (eh,' ya'yan itaciya ne!) Na iya inganta shafa mai kuma, ya karfafa ganuwar farji, kuma ma yana iya karuwa saboda kitse mara dadi. Abin dariya sosai, itacen itacen avocado a zahiri an sasauƙa suna "itacen kwayaye" daga Aztec.

Avocados don lafiyar farji

• dauke da kitse mai dauke da sinadarin libido, bitamin B-6, da potassium
• na iya haɓaka lubrication da ƙarfafa ganuwar farji
• Pro-tip: Yi tunani fiye da guacamole! Akwai hanyoyi 23 na cin avocado ko zaka iya fara girki da man avocado.

8. Ganye masu ganye na taimakawa rage bushewar farji

Menene koren ganye ba kyau ga?! Healthara lafiyar farji a cikin dogon jerin amfaninsu na kiwon lafiya. Duhun ganye masu duhu suna kuma inganta wurare dabam dabam saboda yawancin abubuwan gina jiki, gami da nitrates na abinci. Wannan na iya taimakawa hana bushewar farji da kuma kara kuzari, wanda ba mummunan abu bane.

Wadannan ganye suna da wadataccen bitamin E, magnesium, da alli, dukkansu suna da amfani ga lafiyar tsoka - gami da tsokokin farji.

Ganye mai ganye don lafiyar farji

• su ne masu tsarkake jini da inganta wurare dabam dabam
• hana bushewar farji da kuma kara kuzari
• Pro-tip: Yi tunanin kore kuma ka haɗa da ƙarin kale, koren ganye, alayyafo, da chard a cikin abincinka.

Kafin fara jima'i, ka guji cin abincin da zai sanya ƙamshinka wari

Game da menene ba cin abinci? Babban yatsan yatsa shine tsallake abinci tare da ƙarin sugars da trans fat, da kuma duk wani abincin da aka sarrafa.

Idan kuna shirin yin jima'i (musamman na baka), kuna so ku guji cin bishiyar asparagus, mai laifi gama gari na ɗan lokaci.

Tare da waɗannan cizon guda takwas don raginku, yana da sauƙi don saka farjinku (da kanku) a matsayin fifiko. Mafi kyawu, gwada ƙirƙirar girke-girke waɗanda suka haɗa da yawa daga waɗannan abinci! Wannan lafiyayyen nama mai lambu mai gina jiki, alal misali, ya ƙunshi rabin su: dankali mai zaki, ganye mai ganye, yogurt na Greek mai cike da probiotic, da avocado.