Kupewa nthawi zopweteka (dysmenorrhea)

Kupewa nthawi zopweteka (dysmenorrhea)

Njira zodzitetezera

Malangizo a zakudya kuti mupewe komanso kuchepetsa ululu wa msambo4, 27

  • Chepetsani kumwa kwanu Shuga woyengedwa. Shuga amayambitsa kuchulukitsidwa kwa insulin ndipo kuchuluka kwa insulin kumapangitsa kupanga pro-inflammatory prostaglandins;
  • Idyani zambiri nsomba zamafuta (mackerel, salimoni, herring, sardines), mafuta a linseed ndi mbewu, komanso mafuta a hemp ndi mbewu, zomwe ndizofunikira kwambiri za omega-3s. Malinga ndi kafukufuku wochepa wa epidemiological, womwe unachitika ku Denmark pakati pa azimayi 181 azaka zapakati pa 20 mpaka 45, azimayi omwe amadwala kwambiri dysmenorrhea ndi omwe amadya kwambiri omega-3 fatty acids ochokera m'madzi.5;
  • Idyani margarine wochepa ndi mafuta a masamba, omwe ndi magwero a udzu trans pa chiyambi cha prostaglandins pro-yotupa;
  • Chotsani nyama wofiira, omwe ali ndi arachidonic acid wambiri (mafuta acid omwe ndi magwero a pro-inflammatory prostaglandins). Kafukufuku wa 2000 wa amayi 33 akuwonetsa kuti zakudya zamasamba zokhala ndi mafuta ochepa ndizothandiza kuchepetsa mphamvu komanso nthawi ya dysmenorrhea.6.
  • Fufuzani mothandizidwa ndi katswiri wa zakudya kuti mukhalepo kusowa mu vitamini C, vitamini B6 kapena magnesium. Tizilombo tating'onoting'ono timeneti tikhala tikufunika kuti kagayidwe ka prostaglandin kagayidwe ndipo kuperewera kwawo kungayambitse kutupa.
  • Pewani kumwa khofi pamene ululu ulipo. M'malo mothetsa kutopa ndi kupsinjika maganizo, khofi m'malo mwake idzawonjezera ululu chifukwa zotsatira zake pa thupi zimakhala zofanana ndi za kupsinjika maganizo.

Onaninso malangizo a katswiri wa kadyedwe Hélène Baribeau: Zakudya zapadera: Matenda a Premenstrual. Ena amakhudzana ndi mpumulo wa ululu wa msambo.

Kusamalira maganizo

Le kupanikizika kosalekeza Zingakhale zovulaza thupi mofanana ndi zakudya zopanda thanzi. Izi ndichifukwa choti mahomoni opsinjika (adrenaline ndi cortisol) amayambitsa kupanga pro-inflammatory prostaglandins. Mayo Clinic ikuwonetsa kuti amayi omwe amakumana ndi mwezi uliwonse nthawi zowawa kuphatikiza machitidwe monga kutikita minofu, yoga kapena kusinkhasinkha m'moyo wawo7. Muyeneranso kumvetsetsa komwe kupsinjika kumachokera ndikupeza njira zowongolera bwino. Onaninso fayilo yathu Kupsinjika ndi Nkhawa.

 

PasseportSanté.net podcast imapereka zosinkhasinkha, kupumula, kupumula ndi zowonera zomwe mutha kutsitsa kwaulere podina Singirirani ndi zina zambiri.

Omega-3, prostaglandins ndi zotsatira zochepetsera ululu

Akatswiri ena, kuphatikizapo Dre Christiane Northrup (wolemba bukuli Nzeru zakusiya kusamba)27, amanena kuti zakudya zokhala ndi omega-3 fatty acids zimathandiza kuchepetsa kusamba chifukwa cha anti-inflammatory effect4, 27. Kunena zowona, anti-inflammatory effect imachokera kuzinthu zomwe zimapangidwa ndi minofu kuchokera ku omega-3s, mwachitsanzo. ma prostaglandins (onani chithunzi chofotokozera kumayambiriro kwa pepala la Omega-3 ndi Omega-6). Zakudya zamtunduwu zimachepetsanso kutsekeka kwa chiberekero kotero kuti ululu womwe ungayambitse.34-36 .

Ma prostaglandins ali ndi mitundu yosiyanasiyana yamphamvu. Pali pafupifupi mitundu makumi awiri. Mwachitsanzo, ena amayambitsa kukanika kwa chiberekero (onani bokosi lili pamwambali lakuti “Kodi ululu wa msambo umafotokozedwa bwanji?”). Amene ali ndi anti-yotupa ntchito makamaka amachokera Omega-3 (mafuta a nsomba, linseed ndi linseed mafuta, mtedza, etc.). Ma prostaglandins, omwe mopitilira muyeso amatha kukhala ndi zotsatira zotupa, amachotsedwa Omega-6 ali m'mafuta a nyama.

Izi kwathunthu mogwirizana ndi maganizo a akatswiri ena kubwerera a chakudya kupereka chiŵerengero chokwanira cha omega-6 kwa omega-3 kuti achepetse kuchuluka kwa matenda otupa komanso kukonza thanzi la mtima1-3 . M'malo mwake, zimaganiziridwa kuti omega-6 / omega-3 chiŵerengero m'zakudya zakumadzulo zimakhala pakati pa 10 ndi 30 mpaka 1, pomwe ziyenera kukhala pakati pa 1 ndi 4 mpaka 1.

 

Kupewa kwa nthawi zowawa (dysmenorrhea): mvetsetsani zonse mu 2 min

Siyani Mumakonda