Menene Keken Haya kuma Shin Zai Iya Taimakawa da Lokacinku?

Wadatacce

• Menene hawan keke?
• Ta yaya keken iri yake aiki?
• Menene likitoci ke faɗi game da hawan keke?
• Ya kamata ku gwada keken iri?
• Bita don

Manufar hawan keke iri (ko daidaitawa iri) ya haifar da rudani a baya -bayan nan, kamar yadda ake yin ta a matsayin wata hanya ta sarrafa alamun PMS da kuma daidaita yanayin halittu.

Tattaunawa ce mai ban sha'awa ga jama'a da aka ba da gaskiyar cewa, kamar yadda 'yan shekarun da suka gabata, kawai faɗin kalmar "lokaci" a cikin jama'a ya kasance kyakkyawa haramun, adana labarai a cikin mujallun mata ko convos a ofishin ku na ob-gyn. Duk da haka lokutan suna canzawa-kowa ya damu da yin magana game da lokuta a yanzu.

Yawancin nau'ikan suna shiga cikin tattaunawar haila, suna da'awar cewa za su iya taimaka wa mata su sami lokuta na yau da kullun ko marasa raɗaɗi. Ofaya daga cikin waɗannan shine Lokacin Abinci, kamfani wanda ya mai da hankali kan daidaita daidaiton hormones a zahiri yana haifar da mafi kyawun lokaci (watau, ƙarancin alamun PMS da ke haifar da fushin-y matakan hormone)-ta hanyar hawan keke. Amma, menene ainihin ma'anar hakan?

Menene hawan keke?

Keken tsaba shine al'ada na cin wasu haɗuwa na tsaba-flaxseed, kabewa, sunflower, da sesame-a takamaiman adadi a matakai daban-daban na haila. Yana buƙatar ɗan tsari, kamar yadda zaku buƙaci bin diddigin sake zagayowar ku don shirya tsaba don ci. (Niƙa albarkatun ƙasa ta amfani da injin kofi ko injin injin iri na musamman yana tabbatar da cewa za ku sami fa'idodi masu kyau. Abubuwan gina jiki suna cikin iri kuma suna da wahalar sha ba tare da taunawa sosai ba, kamar yadda aka ruwaito a baya.)

A ka'idar, tsarin yana da tsananin tsauri. A cikin makonni biyu na farko na sake zagayowar ku, wanda aka sani da lokacin follicular, kuna cinye tablespoon ɗaya na kowane nau'in flaxseed ƙasa da tsaba na kabewa kowace rana. Don makonni biyu na biyu, ko lokacin luteal, kuna canzawa zuwa cokali ɗaya kowanne na ƙasan sunflower da tsaba na sesame a kowace rana. (Mai Alaƙa: Kwayoyin Lafiyayyu da Tsaba mafi Kyawu don Haɗa cikin Abincin ku)

Yana da kyau idan za ku iya niƙa tsaba daidai kafin ku cinye su, in ji ƙwararren masanin abinci mai gina jiki Whitney Gingerich, R.D.N, mai Whitney Wellness LLC. Duk da haka, "yawancin abokan cinikina mata ne masu aiki waɗanda ba su da lokacin niƙa tsaba na flax a duk lokacin da suka shirya don santsi," in ji ta, "don haka ina ba da shawarar siyan su gaba ɗaya, a niƙa su a adana su. cikin fridge. "

Baya ga santsi, Gingerich ya ba da shawarar ƙara tsaba na ƙasa zuwa abubuwa kamar salati ko oatmeal, ko ma a haɗa shi da cokali na man gyada. Lokacin Abinci yana ba da samfurin akwatin biyan kuɗi wanda ke zuwa tare da abubuwan ciye-ciye na yau da kullun da ake kira Moon Bites, waɗanda ƙananan fakiti ne masu kyau a cikin ɗanɗano kamar guntun cakulan da ginger na karas waɗanda ke ɗauke da duk tsaban ƙasa da kuke buƙata a kowane zagayowar-kawar da aikin shiri.

Ta yaya keken iri yake aiki?

Tsaba sun ƙunshi phytoestrogens, estrogens na abinci waɗanda ke faruwa a zahiri a cikin tsire-tsire. A cikin tsaba, phytoestrogens sune polyphenols da ake kira lignans. Lokacin da kuke cin lignans na shuka, ƙwayoyin ku na hanji suna jujjuya su zuwa enterolignans, enterodiol, da enterolactone, waɗanda ke da raunin isrogenic mai ƙarfi, in ji Melinda Ring, MD, babban darektan Cibiyar Osher don Magungunan Haɗin gwiwa a Jami'ar Northwwest a Chicago. Wannan yana nufin cewa kamar nau'in estrogens na jikin ku, suna iya ɗaure masu karɓar isrogen a cikin gabobin jikin ku. Da zarar sun ɗaure, ko da yake, suna iya ko dai suna da tasirin estrogen-kamar ko kuma tasirin hana isrogen, in ji Dokta Ring. Duk da haka, ta lura, kowa yana da martani na musamman ga phytoestrogens, kuma tasirin ya dogara sosai akan abubuwan kamar microbiome na gut ku. A ka'idar, wannan tsari yana taimakawa daidaita alamomin PMS ta hanyar daidaita isrogen da kuma gujewa mamayar isrogen (mafi girman matakan estrogen), wanda zai iya zama babban abu a cikin rashin jin daɗi, lokacin nauyi, in ji ta. Duk da haka, bincike baya goyan bayan keken iri-aƙalla, har yanzu.

Menene likitoci ke faɗi game da hawan keke?

"Duk da yake ni babban mai son iri ne, bana jin akwai isasshiyar shaida da za ta nuna cewa muna buƙatar cin iri daban-daban a cikin lokuta daban-daban na sake zagayowar mu," in ji Dr. Ring.

Yawancin binciken da aka yi akan tsaba an gudanar da su akan dabbobin da ke cinye tsaba a kullun, ba ta hanyar hawan keke ba, in ji ta. Amfanin flaxseed-mafi girman tushen abinci na lignans-sun kasance mafi yawan bincike a cikin mutane (wanda aka nuna don taimakawa wajen tsawaita lokacin luteal kuma maiyuwa inganta daidaiton ovulation). Amma bincike kan illolin kabewa, sunflower da tsaba suna da iyaka.

Tsaba kuma na iya shafar mata daban -daban ta hanyoyi daban -daban, don haka yana da wahala a iya hasashen ainihin abin da sakamakon zai kasance, in ji Dokta Ring. "Ba na tsammanin [bikin keken iri] zai zama mai cutarwa, amma na ga mata suna shan phytoestrogens kuma maimakon daidaitawa, [zazzagewarsu] ya zama mara kyau." (Mai alaka: 10 Sanadin lokutan da basu dace ba)

Eden Fromberg, MD, ob-gyn a Holistic Gynecology New York, yana da takardar izini a cikin ilimin haɗin gwiwa. Tana amfani da tsaba tare da majinyata-amma koyaushe tare da wasu hanyoyin, kamar ganye, da abinci da canjin salon rayuwa.

"Ina tsammanin ka'idar da ke bayan hawan keke ta mamaye abubuwan da ke tattare da abubuwan da ke tattare da dabi'un halitta, rashin daidaiton zagayowar, da matakai na yanayin haila da na mace, da kuma fitar da kimiyyar da ta dace cikin tsari daya-daidai," in ji Dokta Fromberg.

Wannan ba wai tsaba ba su da tarin fa'idodin kiwon lafiya, koda kuwa kimiyya ba ta goyi bayan hanyar keken ba. Misali, Dokta Fromberg a koyaushe yana ba da shawarar tsaba na fenugreek, wanda ta ce canza tsarin testosterone da sukari na jini yayin da yake rage ciwon haila da inganta narkewar abinci.

Ya kamata ku gwada keken iri?

Idan kuna da lokaci kuma kuna son tafiya, masana sun yarda tabbas ba zai haifar muku da wata illa ba. A takaice, Dokta Ring ya ji mata suna cewa suna tunanin hawan keke iri ya sa alamun PMS ɗin su ba su da ƙarfi. Idan kuna son farawa tare da hanya ta asali, ta ba da shawarar ku cinye kusan cokali ɗaya na tsaba na ƙasa a rana don tallafawa lafiyar ku gaba ɗaya. Kuma dole ku yi haƙuri; yana iya ɗaukar aƙalla watanni uku kafin ganin kowane irin ci gaba a cikin alamun ku, a cewar masu samar da Lokacin Abinci Britt Martin da Jenn Kim.

Akwai wasu hanyoyin da yawa na yanayi don sauƙaƙe alamun PMS, kamar shan vitex agnus-castus (chasteberry), calcium, ko kari na B6; da kuma gwada acupuncture, reflexology, ko yoga, in ji Dr. Ring. Cin abinci na tushen shuka-wanda a zahiri zai iya haɗawa da tsaba masu lafiya-kuma yana ƙoƙarin taimakawa rage PMS, in ji ta.

"Ina fatan za a sami ƙarin bincike kan wannan a nan gaba," in ji Gingerich, wanda ya ce mutane da yawa sun tambaye ta game da hakan. "Ina jin kamar mutane sun fi sani yanzu sakamakon illolin da abincinsu da abubuwan da ke kewaye da su ke yi a kan [jikinsu], kuma suna neman hanyoyin yin abubuwa fiye da ɗabi'a."

Wani abu kuma da za ku tuna idan kun fara tsarin tsarin iri: Kuna buƙatar shan ruwa fiye da yadda kuka saba don rama ƙarin fiber, in ji Gingerich, ko jure sakamakon (maƙarƙashiya mai raɗaɗi).

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