Shin yakamata ku ci bisa tsarin hawan ku?

Wadatacce

• Dalilin Da Ya Sa Mata Da Dama Suna Daidaita Abincin Su Da Zagayen Su
• Yadda Yake Aiki
• Kwanaki 1 zuwa 5: Haila
• Kwanaki 6 zuwa 14: Matakin Follicular
• Kwanaki 15 zuwa 17: Matakin Ovulatory
• Kwanaki 18 zuwa 28: Matakin Luteal
• Wasu Tunanin Ƙarshe
• Bita don

A cikin shekaru da yawa da suka gabata, an sami karuwar sha'awar hanyoyin da ba na al'ada ba na magance matsalolin lafiya. Mutane da yawa suna juyawa zuwa acupuncture don ciwon baya, kuma akwai haɓaka a cikin shaharar aikin aikin. Wani yanayin da ke samun babban tasiri? Biohacking-ta amfani da abinci mai gina jiki don ɗaukar sarrafa ilimin ɗan adam. (Kawai duba #biohacking hashtag akan Instagram.)

Wannan ya haɗa da ra'ayin daidaita abincin ku bisa yanayin al'adarku. Ee-da gaske. Masu ba da shawara game da wannan tsarin abinci mai gina jiki suna da'awar ba wai kawai yana taimaka wa mata masu hawan haila na yau da kullun suna jin saman wasan su ba a duk matakan sake zagayowar, amma kuma yana iya taimakawa rage ƙarin matsalolin hormonal kamar polycystic ovarian syndrome (PCOS), PMS, da endometriosis . Ga abin da ya kamata ku sani kafin gwada shi.

Dalilin Da Ya Sa Mata Da Dama Suna Daidaita Abincin Su Da Zagayen Su

"Tare da lamuran lafiyar haila a kan hauhawa, mafita na yau da kullun na gazawar mata, da kuma samun zaman lafiya ya zama na yau da kullun, ƙarin mata suna neman hanyoyin da suka dace da ilimin halittar su ta musamman kuma daidai da ƙimarsu," in ji Alisa Vitti, hormone na mata kuma ƙwararren masanin abinci mai gina jiki, marubucin Lambar mace, wanda ya kafa Cibiyar Hormone ta FLO Living da app na lokacin MyFLO. Bugu da ƙari, yayin da sanin yanayin hormonal da rashin haihuwa ke tashi, mata suna samun ƙarin sani game da zaɓin su kuma suna iya gwada sabon abu don kula da haihuwa da lafiyar haila.

Vitti ya ce cin abinci bisa ga matakan sake zagayowar ku na iya taimakawa haɓaka ƙarfin ku, yanayi, da fata, kuma yana iya kawar da alamun PMS. Ta kuma ce tana iya taimakawa tare da yanayi kamar PCOS, endometriosis, har ma da rashin haihuwa-amma goyan bayan waɗannan iƙirarin ba gaba ɗaya ba ne na kimiyya. Akwai shaidar cewa canje -canje na abinci yi suna da tasiri kan haɗarin rashin haihuwa saboda rikicewar ƙwayoyin cuta, kamar PCOS, kodayake binciken baya kallon cin abinci dangane da sake zagayowar ku; ya fi game da inganta tsarin abinci gaba ɗaya, yin canje -canjen salon rayuwa mai lafiya, kuma a yawancin lokuta, rasa nauyi.

Duk da haka, ƙwararrun masana kiwon lafiya ba su* ƙin * ra'ayin ta kowace hanya ba. Christine Greves, MD, ob-gyn a Orlando Health ta ce "Lokacin nazarin littattafan likitanci, babu shaidu da yawa da za su ba da shawarar wannan tsarin na iya taimaka muku jin daɗi yayin sake zagayowar ku." "Duk da haka, saboda abinci da ayyukan da aka ba da shawara don 'daidaitawa ta sake zagayowar' suna da ƙoshin lafiya, ban ga wata illa ba wajen gwada shi idan wani yana fama da sake zagayowar su. Yana da kyau koyaushe samun bege, kuma idan canza canjin ku rage cin abinci yana taimakawa da hakan, idan dai ba zai cutar da shi ba, to yana da kyau!" Yana da mahimmanci a lura, kodayake, ta bada shawarar duba tare da likitan ku da farko idan kuna tunanin yin amfani da wannan hanya don magance yanayin da ya fi tsanani (kamar PCOS ko endometriosis). "Yana da mahimmanci don shigar da likitan ku da farko shine don ware wasu dalilan da zasu iya ba da gudummawa ga matsaloli tare da hailar ku," in ji ta. (Mai dangantaka: Menene Raunin Dysphoric Premenstrual?)

Yadda Yake Aiki

Ka yi tunanin cin abinci gwargwadon sake zagayowarka wani abu ne da za ka so ka gwada? Kai tsaye: Wannan hanyar ba ta dace da yin amfani da wasu nau'o'in kulawar haihuwa na hormonal da ke hana ovulation ba, kamar kwayar cuta da zobe mai ɓoye hormone. "Wannan maganin yana murƙushe tattaunawar hormonal-kwakwalwa ta kwakwalwa don haka ba ku da sake zagayowar," in ji Vitti. Wannan yana nufin jikinku baya tafiya ta matakai daban -daban da aka lissafa a ƙasa, don haka yayin da takamaiman abincin da aka ambata tabbas har yanzu * mai kyau * ne a gare ku, ba za su taimaka wajen daidaita tsarin homoninku ba saboda BC ɗinku yana da wannan a kulle. Mata masu ciwon IUD na hormonal may za su iya samun wasu fa'idodi idan har yanzu suna samun haila, in ji Vitti, tunda IUD ba lallai bane ya hana kwai. Idan ba a kan hana haihuwa ba, yana da kyau a bi diddigin sake zagayowar ku ta amfani da app ko mujallu na 'yan watannin farko. (Mai Alaƙa: An Bayyana Matakin Zagayowar Haila)

Ka tuna, yayin da wasu mata suka ce sun amfana daga wannan tsarin-kamar mai tasiri Lee Tilghman ta asusun yadda tsarin Vitti ya taimaka mata wajen magance PCOS-masana sun yi gargadin cewa ba magani ba ne na mu'ujiza ga dukan al'amuran haila da haihuwa. Duk da haka, waɗannan shawarwarin cin abinci masu ƙoshin lafiya na iya taimakawa haɓaka yanayin ku da haɓaka ƙarfi a cikin watan.

Kwanaki 1 zuwa 5: Haila

Ranar farko ta sake zagayowar ku ita ce ranar haila ta fara. "Wannan shine lokacin da estrogen da progesterone suka yi ƙasa," in ji Lauren Manganiello, mai rijistar abinci, mai horarwa, kuma mai Lauren Manganiello Nutrition & Fitness a NYC. Wataƙila kun riga kun san yarjejeniya da abin da ke faruwa a wannan lokacin: "Rufin mahaifa yana zub da jini yana faruwa."

Rachel Swanson, likitan rijista na Lifespan Medicine, ta ce haɗa wasu ganyayyaki da kayan ƙanshi a cikin abincinku na iya taimakawa da alamun cutar da zaku iya fuskanta yayin haila. "An kuma nuna kirfa don nuna tasiri mai mahimmanci akan bayyanar cututtuka na dysmenorrhea (lokacin raɗaɗi) a cikin matasan mata ba tare da tasiri ba, kuma saffron mai yaji zai iya inganta yanayin jiki da na jiki na PMS."

Kula da lafiyar motsin zuciyar ku shima yana da mahimmanci a wannan lokacin. "Ga yawancin mu, mai ziyartar mu na kowane wata yana sa mu ji daɗi sosai kuma lokacin da ba mu da daɗi, sau da yawa muna juyawa don ta'azantar da abinci," in ji Whitney English, ƙwararren masanin abinci mai gina jiki da mai ba da horo. Saboda wannan, Ingilishi yana ba da shawarar lura da sha'awar motsa jiki don cin abinci a cikin wannan makon na farko na sake zagayowar ku. "Maimakon kai ga kayan ciye-ciye da kayan abinci masu sikari da aka sarrafa sosai, yi ƙoƙarin nemo abinci gabaɗaya da za su kashe masu sha'awar," in ji ta. "Cin daskararriyar berries tare da ɗan ƙaramin cakulan cakulan hanya ce mai kyau don gamsar da haƙoran ku mai daɗi. Wani abin ƙoshin lafiya da abinci mai daɗi shine popcorn. Inganta shi ta hanyar ɗora buhunan kernels mara kyau sannan kuma ƙara kayan kwalliyar ku kamar karin man zaitun, gishirin teku, da yisti mai gina jiki."

A ƙarshe, ƙila za ku so ku ƙara yawan abincin ku na ƙarfe a lokacin al'ada. "Iron ya ɓace a cikin jininmu kuma maye gurbinsa zai iya taimakawa hana alamun alaƙa da ƙarfe kamar gajiya," in ji Ingilishi. "Abubuwa masu kyau na ƙarfe sun haɗa da lentil, quinoa, ganye mai ganye, da kabewa. Yi amfani da waɗannan abubuwan da ake shukawa da tsire-tsire tare da abinci mai wadataccen bitamin C kamar barkono mai kararrawa, citrus, ko strawberries don taimakawa haɓaka bioavailability na baƙin ƙarfe." Tunda matan da ke da maganin hana haihuwa na iya samun zubar jini wanda yayi kama da na al'ada, wannan wani bangare ne na cin abinci na al'adar ku wanda zai iya shafa, amma galibi idan kun sami kwararar jini mai nauyi.

Kwanaki 6 zuwa 14: Matakin Follicular

Da zarar jinin haila ya ƙare, ɓangarorin da ke cikin ovary sun girma kuma matakan estrogen sun fara tashi kaɗan kaɗan, in ji Vitti. Yanzu shine lokacin a cikin sake zagayowar ku don mayar da hankali kan abinci mai dacewa da gut. Tunda ɗaya daga cikin hanyoyin da jiki ke rushe isrogen yana cikin hanji, ƙarawa a cikin abinci mai ƙamshi, hatsin da ya tsiro, furotin mai sauƙi, da kayan lambu masu ɗumi duk zasu taimaka wajen tallafawa ƙwayoyin cuta, in ji ta. (BTW, ga dalilin da ya sa ya kamata ku ƙara abinci mai ƙima a cikin abincin ku komai salon cin ku.)

Turanci ya kara da cewa, "A lokacin da ake amfani da follicular lokaci, za ku so ku tabbatar kuna shan bitamin B mai yawa, wadanda ke da mahimmanci ga samar da makamashi." Isar da abinci kamar na goro, kayan lambu, da ganyen ganye. B12 yana da mahimmanci musamman don samar da sel na jini kuma yana nan a cikin abincin dabbobi, don haka vegans ko waɗanda ke kan abincin da aka fi yawan shuka yakamata su tabbatar suna samun sa daga garuruwa masu ƙarfi. abinci kamar madarar goro da yisti mai gina jiki ko daga kari. ”

Kwanaki 15 zuwa 17: Matakin Ovulatory

Wannan shine mafi guntu lokaci, ovulation. "Wannan shine lokacin da matakan isrogen ya yi girma da kuma matakan testosterone da progesterone suna karuwa," in ji Manganiello. Kuma FYI, wannan shine lokaci mafi kyau don samun motsa jiki mai ƙarfi. Idan kunyi hakan, kuna son haɗawa da hakan tare da wasu kayan aikin motsa jiki masu inganci. Ingilishi ya ce: "A lokacin da ake yin ovulation, matakan kuzarin ku suna kan gaba a koyaushe." "Tabbatar tabbatar da mai mai kyau bayan motsa jiki tare da daidaitaccen abinci na hadaddun carbohydrates da furotin don tallafawa ci gaban tsoka da murmurewa." Ta zaba? "Oatmeal mai hatsi tare da chia mai wadataccen furotin, flax, da tsaba hemp shine kyakkyawan zaɓi na karin kumallo bayan motsa jiki, ko zaɓi don kwanon Buddha mai ɗaci wanda ke cike da quinoa, kayan lambu, da kayan lambu masu launi don cin abincin rana."

Kwanaki 18 zuwa 28: Matakin Luteal

Lokaci na luteal yana farawa daidai bayan taga taku ta ƙare. "A cikin wannan lokacin, progesterone ya fara tashi, wanda zai iya haifar da jin gajiya ta sake dawowa tare da kawo maƙarƙashiya da kumburin ciki," in ji Ingilishi. "A ƙarshen wannan lokaci, lokacin da kwai ba a haɗe ba, jikinka yana karɓar alamarsa don sake fara aikin gaba ɗaya. Matakan Hormone suna raguwa kuma tare da su, yanayin ku; wannan shine isowar PMS mai ban tsoro."

Adaptogens kamar ashwagandha na iya taimakawa don sarrafa damuwa, bayanin kula na Vitti. (Idan kuna sha'awar su, ga dalilin da yasa adaptogens ke da ƙimar lafiyar kiwon lafiya.) Tumeric kuma na iya taimakawa a wannan lokacin, a cewar Swanson. "An nuna Curcumin don taimakawa rage tsananin alamun PMS," in ji ta, "An nuna wannan a cikin bazuwar, gwajin makafin placebo mai makafi biyu, kuma yana iya yiwuwa saboda ikon curcumin na iya canza kumburi da tasiri ga masu watsawa."

Har ila yau Ingilishi ya ba da shawarar shan ruwa mai yawa da cin abinci masu tallafawa tsarin narkewar abinci mai kyau don magance kumburin ciki da maƙarƙashiya da ke da alaƙa a ƙarshen wutsiya na wannan lokaci. "Abincin mai yalwar fiber kamar hatsi, 'ya'yan itatuwa, da kayan marmari za su taimaka wajen tafiyar da abubuwa tare," in ji ta. "Dangane da yadda ciki ke da damuwa, ƙila za ku so ku guji wasu abinci masu ƙoshin lafiya na ɗan lokaci wanda zai iya ba da gudummawa ga kumburin ciki da iskar gas kamar broccoli, farin kabeji, wake, albasa, da tafarnuwa." Kuma yayin da ta shawarci mutane da su nisanci shan kayan zaki na wucin gadi gaba daya, musamman ta ba da shawarar yin watsi da su a wannan lokaci, saboda yana iya haifar da matsalolin narkewar abinci.

Wasu Tunanin Ƙarshe

"Ina yi wa mata gargadi game da tsammanin sakamako mai tsauri bisa ga waɗannan jagororin ko kuma yin ɗabi'ar baki da fari game da shawarwarin," in ji Ingilishi. "Cin daidaitaccen abinci a kowace rana tare da nau'ikan nau'ikan tushen tsire-tsire iri-iri, abinci duka yana da mahimmanci fiye da daidaita abincin ku zuwa sake zagayowar ku."

A zahiri, zama mai taurin kai a cikin halayen cin abinci irin na kayar da manufar wannan salon cin abinci, wanda shine sauraron jikin ku kuma ku ci daidai. Manganiello ya kara da cewa "Mata suna kokarin daidaita yanayin jikinsu, wanda hakan yayi kyau." "Amma abu na ƙarshe da kuke son yi shine ku ƙarfafa kanku ta hanyar bin takamaiman jagororin."

Bita don