Momwe mungabwezeretsere mwezi uliwonse mutatha kulemera

Kutaya msambo chifukwa cha kuchepa thupi - vutoli limakumana ndi atsikana omwe amatsata zakudya zolimba komanso / kapena kuonda kwambiri munthawi yochepa.

Kodi nchifukwa ninji msambo umatha ukamachepa?

Chowonadi ndichakuti chifukwa cha zakudya, njala, kuletsa kwakukulu kwama caloriki azakudya kapena kupatula mitundu ina ya chakudya, kusowa kwa mavitamini ndi / kapena kufufuza zinthu kumachitika mosalephera.

Chifukwa chake, mavitamini a B amathandizira kwambiri pakatikati pa mahomoni. Mavitamini B2 ndi B6 ndi ofunikira popanga mahomoni ogonana [1], pomwe B9 (folic acid) amawongolera kutalika kwa msambo[2]. Mwa njira, mavitamini a B amachita mogwirizana, ndiye kuti amagwira ntchito limodzi.

Vitamini E imatsimikizira kugwira ntchito kwabwino kwa ubereki wa amayi, komanso kumachepetsa ukalamba, kumawonjezera kusungunuka kwa khungu, kumalimbitsa tsitsi ndi misomali. Chifukwa chake, amatchedwanso vitamini wokongola. Mu matenda achikazi, vitamini E chimagwiritsidwa ntchito kuimitsa msambo ndikuchiza kusabereka poyambira kusokonezeka kwa mahomoni. Ndi mavitamini osungunuka mafuta omwe amapezeka mwachilengedwe, makamaka mumafuta a masamba. Kutsika kwakukulu kwa mafuta mu zakudya kumabweretsa kuchepa kwa vitamini E.

Magnesium imathandizira kukhala ndi progesterone ndi estrogen, imachepetsa zizindikiritso za premenstrual syndrome (PMS), komanso imachepetsa kudzitukumula musanachitike komanso mukakhala kusamba [3]. Mulingo wa magnesium umachepa panthawi yakupsinjika, ndi zakudya komanso kuwonda mwachangu-nkhawa yamagulu.

Komanso, mlingo wa mahomoni achikazi umakhudzidwa ndi vitamini C. Chotsatira cha kusowa kwake ndikuchedwa kwa msambo.

Kuphatikiza apo, ndikuchepa kwakuthwa, pakhoza kukhala kuchepa kwa zinc ndi selenium mthupi, zomwe zimawonetsedwa pakusintha kwa malingaliro, kukhumudwa, kupweteka kwa msambo [4]. Kukhazikitsidwa kwa mankhwala ena owonjezera a zinc ndi selenium mu zakudya kumathandizira kukonza mkhalidwe wamaganizidwe, kumachepetsa thukuta ndi zotupa zotha msambo pakhungu.

Mutha kupeza micronutrients iyi kuchokera kuzakudya zosiyanasiyana, komabe, ngati mungatsatire zakudya, njira yabwino yopezera zomwe simukupeza ndikutenga ma vitamini ndi ma mineral, monga Pregnoton.

Pregnoton imakhala ndi magnesium, zinc, selenium, mavitamini C ndi E, mavitamini a B, komanso amino acid L-arginine ndi chotulutsa chomera cha Vitex sacra, chomwe chimathandizira magwiridwe antchito a kubereka kwachikazi ndikukhazikika kwazungulira. Mutha kuyamba kumwa Pregnotone tsiku lililonse lazungulilo, lomwe ndi labwino kwambiri.

Mafuta ochepetsa thupi, kuchepa thupi ndi msambo: chiopsezo chotani chosowa mafuta pachakudya?

Mafuta a subcutaneous amatenga gawo lofunikira pakusunga bwino kwa mahomoni m'thupi. Ndikusintha kwakukulu kwa kuchuluka kwa mafuta ochepera mwa akazi, kuchuluka kwa mahomoni ogonana a estrogen ndi progesterone kumachepa, chifukwa chake, kusasitsa kwa mazira kumasokonekera, kusamba kumakhala kosasamba kufikira atasowa kwathunthu kwakanthawi.

Kuchuluka kwa minofu ya adipose mthupi la mkazi ndi osachepera 17-20%. Kuti cubes iwoneke pa atolankhani, muyenera kuchepetsa mpaka 10-12%. Kungofanana ndi chiŵerengero ichi cha minofu ya adipose, mavuto okhudza kubereka amayamba. Kwa amayi atatha zaka 45, izi zimatha kubweretsa kusamba msanga. Chifukwa chake zili ndi inu kusankha: dayisi kapena thanzi.

Kusokonezeka kwamayendedwe kumatha kuwonedwanso ndi kuletsa kwanthawi yayitali kwamafuta muzakudya. Ngati mwataya msambo mutatha kudya, onaninso zakudya zanu. Kuti magwiridwe antchito aberekere, zakudya zanu za tsiku ndi tsiku ziyenera kukhala mafuta osachepera 40%. Kuti mukhale ndi mahomoni abwinobwino, lowetsani zakudya zokhala ndi mafuta athanzi muzakudya: mtedza ndi mbewu, mapeyala, mafuta a masamba, nsomba zamafuta (salmon, mackerel). Zakudya izi zili ndi omega-3 polyunsaturated fatty acids, omwe angakuthandizeni kuti mukhale ndi thanzi labwino komanso kuti muzitha kuyenda bwino.

Kuti muwone: zidapezeka kuti atsikana omwe zakudya zawo zimadziwika kuti alibe omega-3 polyunsaturated fatty acids amatha kusinthasintha komanso kukhumudwa.

Kodi pangakhale kuchedwa kusamba chifukwa chamasewera?

Nthawi zambiri, funso: "kodi pangakhale kuchedwa kusamba chifukwa chamasewera" amafunsidwa ndi atsikana omwe akungoyamba kumene masewera olimbitsa thupi. Komabe, pakuchita, kulephera kuzungulira nthawi zambiri kumayambitsidwa osati ndi zolimbitsa thupi kamodzi, koma ndi zovuta zingapo zolimbitsa thupi nthawi zonse. Chifukwa chake, ndi akatswiri othamanga omwe nthawi zambiri amakumana ndi zovuta zakusamba.

Chowonadi ndi chakuti ndikukula kwa minofu ndikuchepetsa munthawi yomweyo kuchuluka kwa mafuta ochepera, kusintha kwa mahomoni kumatha kuchitika, komwe kumabweretsa kufooka kwa msambo.

Kuphatikiza apo, chifukwa chochedwetsera titha kukhala nkhawa yomwe thupi limakumana nayo chifukwa chokwera kwambiri, makamaka ngati kuphunzira mwamphamvu kuphatikizidwa ndi kugona mokwanira ndikuletsa zakudya kuti zitheke mwachangu.

Chifukwa cha kupsinjika, pamakhala kuchuluka kwamahomoni opsinjika-cortisol ndi prolactin. Ndi chifukwa cha zomwe zimachitika kuti kusamba kwa msambo komanso kuchedwa msambo kumatha kulumikizidwa.

Kawirikawiri, mlingo wa prolactin m'magazi umawonjezeka panthawi yomwe ali ndi pakati komanso panthawi yoyamwitsa - hormone iyi ndiyofunikira pakupanga mkaka wa m'mawere. Nthawi yomweyo, prolactin imaletsa kutulutsa mazira, kuteteza mazira kuti asakhwime m'mimba mwake.

Kuchuluka kwa ma prolactin mwa azimayi omwe sanatenge mimba kapena kuyamwitsa kumatha kubweretsa zovuta kumayendedwe kapena kuyambitsa kusamba kwathunthu kwakanthawi.

Chonde dziwani: prolactin imakhudzanso minofu ya adipose ndi kuchuluka kwa kagayidwe kake. Kafukufuku wasonyeza kuti amachepetsa kuchepa kwamafuta, chifukwa chake zimakhala zovuta kwa atsikana omwe ali ndi hyperprolactinemia (kuchuluka kwa ma prolactin) kuti achepetse thupi.

Kuti matenda a prolactin akhale okhazikika, mankhwala osagwiritsa ntchito mahomoni, monga mankhwala a Pregnoton, atha kukhala othandiza.

Kafukufuku wasonyeza kuti kutenga Pregnotone kumathandiza kuchepetsa kuchuluka kwa ma prolactin, kusintha kwamayendedwe, ndikuwongolera zizindikiro za PMS. Malinga ndi zotsatira za kafukufuku wina yemwe adachitika pakati pa azimayi omwe ali ndi ma prolactin okwera komanso zovuta zamatenda, atatenga Pregnotone kwa miyezi itatu mu 3% ya odwala, kusintha kwakukulu kudadziwika mu 85.2% ya odwala, ndikubwezeretsanso msambo - mu 85.2%.

Momwe mungabwezeretsere mwezi wanu mukatha kuonda: mndandanda

Ngati mwataya nthawi mutatha kuonda, muyenera kubwezeretsa kuchuluka kwa mahomoni kuti musinthe. Zachidziwikire, choyambirira, muyenera kupita kwa azachipatala kuti mukayesedwe koyenera kuti mupewe zovuta zina zathanzi. Tikukulimbikitsani kuti mutsatire malamulowa:

1. Onetsetsani kuti chakudya chanu cha tsiku ndi tsiku chili ndi mafuta osachepera 40%. Mwambiri, kuti akhalebe ndi mawonekedwe abwino, kuchuluka kwama macronutrients ndi 30% protein, 30% mafuta, 40% chakudya.
2. Onjezani zakudya zokhala ndi omega-3 polyunsaturated fatty acids ku zakudya zanu.
3. Tengani ma vitamini ndi michere kuti mupangire kusowa kwa micronutrient komwe kwadza chifukwa chodya.
4. Tsatirani ku magonedwe oyenera - tengani maola 7-8 kuti mugone, ndipo nthawi yogona isapitirire 22: 00-23: 00.
5. Osadzichepetsera pophunzitsa ndikuwongolera kupsinjika kwanu.