Fufuzani momwe kusambira, chakudya, ndi kusamba zimakhudza kulemera kwanu
Kodi kusinthasintha kwa tsiku ndi tsiku kuli koyenera? Mukudziyeretsa m'mawa uliwonse , mwinamwake mukuwona kuti chiwerengerochi chikhoza kusintha kwambiri kuyambira tsiku limodzi mpaka lotsatira. Nthawi zina chifukwa cha kusintha kwa tsiku ndi tsiku kumakhala koonekeratu. Mwina mumadya chakudya chambiri musanayambe kugona, zomwe zinapangitsa kuti mukhale wolemera kapena kuti mukhale ndi thukuta lopweteka kwambiri lomwe linayambitsa kulemera. Koma palinso zifukwa zina kuti kulemera kwako kumasintha tsiku ndi tsiku.
Ngati mukuyesera kuchepetsa thupi kapena kusintha thupi lanu, mungayesedwe kukhulupirira kuti kuchepa kwa tsiku ndi tsiku kumachokera ku kutayika kwa mafuta kapena kupeza mafuta. Ndipo izi ndizotheka. Koma pali zina zambiri zomwe zimakhudza kulemera kwanu tsiku ndi tsiku.
Kusintha kwa tsiku ndi tsiku: Kodi Chibadwa Ndi Chiyani?
Pakufunsanako posachedwapa za momwe angathere kuchepa kwa madzi , Dr. Kathleen Wyne, katswiri wodziwika bwino wa sayansi ya zakuthambo, ananena kuti kulemera kwa mapaundi asanu kumakhalapo kwa anthu ambiri tsiku ndi tsiku, koma kuti chiwerengerocho chikhoza kusintha ndi makilogalamu 20 malingana ndi kukula kwa thupi lanu. Ndiye bwanji nanga kulumpha kwakukulu? Ndipo nchiyani chomwe chimayambitsa kusokoneza uku kuchepa kwa tsiku ndi tsiku? Izi zimapangitsa kuti chiwerengero chiwonjezere kapena kuchepa.
Sodium
Zakudya zamchere zam'mwamba zimatha kusunga madzi. Madzi owonjezera amatha mapaundi pa scale. Anthu ena ali otetezeka kwambiri ndipo akhoza kusunga madzi ambiri komanso ena ndi ochepa kwambiri.
Nanga bwanji ngati simukuganiza kuti mumadya sodium zambiri? Ambiri a ife sitimagwiritsa ntchito mchere pa nthawi ya chakudya. Koma sodium ikhoza kubisala m'malo osayembekezeka. Kudula kowonjezereka, zakudya zowonongeka, ndi ma sauces osungunuka nthawi zambiri amakhala ndi sodium. Msuzi wam'chitini ndi wochimwa wina. Mitundu yambiri ya mchere wochepa wa kalori ndipamwamba kwambiri mu sodium. Koma ngakhale msuzi wokometsetsa angathe kukhala ndi mchere wambiri. Ngati ndinu dieter amene akuyesera kuchepetsa chakudya chambiri , mukhoza kuona kuwonjezeka kwa msinkhu mukasintha chakudya chambiri ndi mchere wochepa-ngakhale kuti kulemera ndiko kusungirako madzi.
Zakudya
Ngati mumakonda mkate, pasitala, mpunga ndi zitsamba zina zowonjezereka, kulemera kwanu komwe mumayang'ana pa msinkhu kungakhale kofanana ndi kudya kwa carb. Pa magalamu onse a mavitamini mumadya, thupi lanu limasungira pafupifupi magalamu atatu a madzi kuti musunge mafuta. Pa chifukwa chimenechi, ngati mutadya chakudya cham'madzi kwambiri, thupi lanu likhoza kuwonjezeka chifukwa cha kulemera kwamadzi, osati chifukwa cha mafuta ochulukirapo. Kuonjezera apo, zakudya zambiri zofiira m'magazi zimakhala ndi sodium. Mwachitsanzo, spaghetti ndi nyama ya meatball ndi parmesan tchizi zingakupangitseni kusungira madzi chifukwa cha zakudya zamagazi komanso chifukwa cha mchere wambiri.
Kulemera kwa Chakudya
Kudya chakudya kudzachititsa kuti kulemera kwako kuwonjezere pang'ono pamene ukugwiritsidwa ntchito ndi thupi lako. Zakudya zomwe mumadya zimatha kulemera ma ounces pang'ono pa chakudya ndi mapaundi angapo patsiku. Madzi akudya amachititsa kuti kulemera kwanu kuwonjezeke, ndipo nthawi zambiri mutadya kwambiri madziwa ndi omwe amachititsa kuti chiwerengerochi chifike. Kuwonjezera apo, malinga ndi akatswiri ena, kudya makapu awiri a madzi-kuchokera ku zakumwa kapena madzi mu chakudya-kumawonjezera kulemera kwanu ndi piritsi imodzi.
Ndiye chimachitika ndi chiyani kulemera kwake konse? Sizimangokhalira kumamatira ntchafu. Zakudya zodyera zimagwiritsidwa ntchito poyambitsa machitidwe a thupi lanu kapena mphamvu yosungidwa kuti igwiritsidwe ntchito mtsogolo. Zotayidwa zowonongeka zimakonzedweratu ndi kusakanizidwa ndi thupi lanu ngati mkodzo ndi chotupa (kayendedwe ka m'mimba).
Zojambula Zozizira
Mwinamwake mukuwona kusintha kwina pa msinkhu chifukwa cha kusamutsa. Kodi kuchuluka kwanu kwa poop ndi kotani? Pa kafukufuku, ofufuza adapeza kuti mukhoza kupanga 125 mpaka pafupifupi 170 magalamu a sitolo patsiku. Icho ndi osachepera theka la pounds la poop. Komabe, kafukufuku wina amawerengera pafupifupi masentimita 106 tsiku lililonse-osachepera kotala pounds. Komabe, magwero ena amalemba kuti mungagwiritsire ntchito ounce imodzi patsiku chifukwa cha kulemera kwake kwa mapaundi 12. Mfundo yaikulu? Zizolowezi za thupi zimasiyana koma simungathe kuona kusinthasintha kwakukulu kwa kulemera kwa matumbo okha. Ndipotu, ngakhale pamene mutaya thumba lolemera, padzakhalabe zakuthupi zopititsa patsogolo. Nthawi yowonjezera maulendo amtundu wautali amawerengeka amasiyana pakati pa maola 40 ndi 60 ndi nthawi yabwino yamtendere ya maola 24-48. Nthawi yopititsa patsogolo imakhala yabwino ngati mutadya zakudya zambiri zamagetsi .
Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi kungakupangitseni kutukuta ndi kutaya madzi. Akatswiri ochita masewera olimbitsa thupi amayerekezera kuti munthu wamba amawononga maola 25 mpaka 45 amadzimadzi pa ola limodzi pa nthawi yochita masewera olimbitsa thupi, makamaka ntchito zamtima . Koma, ndithudi, chiwerengero chimenecho chingakhale chosiyana kwambiri chifukwa cha nyengo ndi zina. Ndipo madzi otayika kuchokera ku thukuta sayenera kupanga kusiyana pa msinkhu. Chifukwa chiyani? Chifukwa madzi otayika pa masewero olimbitsa thupi ayenera kusinthidwa. Kotero ngati muwona kuti mutaya thupi nthawi zonse mutatha kuchita masewera olimbitsa thupi, mungafune kubweretsanso ndondomeko yowonjezera bwino .
Koma mitundu ina yochita masewera olimbitsa thupi ingayambitsenso kuchepa kwa tsiku ndi tsiku. Kukwezera zolemera kapena mtundu uliwonse wa mphamvu yophunzitsira kungachititse minofu yanu kusunga madzi. Nchifukwa chiyani izi zimachitika? Pamene mutengapo mbali pa kuphunzitsa mphamvu, mumapanga misonzi ing'onozing'ono m'misomo. Sungani yanu ya minofu ndigwiritsire ntchito madzi kuti mukonze kuwonongeka. Mukamapanga ndi kukonzanso tizilomboti timayambitsa minofu yanu kuti ikhale yaikulu komanso yamphamvu.
Mankhwala
Mankhwala ena angakupangitseni kulemera. Ena amawonjezera chilakolako chanu, ena akhoza kukupatsani madzi, ndipo malinga ndi Obesity Action Coalition, "ena angakhudze momwe thupi lanu limakhudzira ndi kusunga shuga, zomwe zingayambitse mafuta mkatikati mwa thupi lanu." Ngati muli pa mankhwala omwe amachititsa matenda monga shuga, kuthamanga kwambiri kwa magazi, matenda a maganizo, kugunda kapena migraines mukhoza kuona kuchuluka kwa mapaundi angapo pamwezi, malinga ndi akatswiri azachipatala a OAC. "Anthu ena angapeze mapaundi angapo panthawi yonse ya chaka, pamene anthu ena angapeze mapaundi 10 kapena 20 m'miyezi ingapo chabe."
Mukawona kuwonjezeka kwadzidzidzi pa msinkhu mutayambitsa mankhwala atsopano, musaime kumwa mankhwala. M'malo mwake, lankhulani ndi dokotala wanu kapena wamankhwala. Nthawi zina kulemera kwake ndi koyenera komanso kuyembekezera, koma nthawi zina kungakhale chizindikiro chosonyeza kuti chinachake chalakwika.
Msambo
Azimayi ambiri amazindikira kuti amatha kusungunuka kuchokera kumadzi okwanira nthawi isanakhale komanso nthawi ya kusamba. Kafukufuku wasonyeza kuti kusungunuka kwamadzimadzi kumapitirira tsiku loyamba la kusamba. Ndizochepa kwambiri pakati pa nthawi ya follicular (yomwe ili pakatikati ya ulendo wanu) ndipo pang'onopang'ono imadutsa pa masiku khumi ndi anayi oyandikana nawo.
Olemba a kafukufuku wamakazi a chaka chimodzi adapeza kuti kusungidwa kwa madzi sikukugwirizana ndi kusintha kwa mahomoni ovoda. Koma kafukufuku wina wasonyeza kusinthasintha kwa isradiol ndi progesterone (mahomoni oyambitsa mazira) kusintha kwa kudya ndi kudya . Choncho ngakhale kuti sipangakhale kusintha kwa mahomoni komwe kumapangitsa kuti phindu likhale loti mwina zilakolako zomwe mumapeza musanagwiritse ntchito chakudya chanu kapena kudya zakudya zosiyanasiyana kusiyana ndi momwe mungayidyetse - kuwonjezera kuchuluka kwa madzi. kuchokera ku chakudya ndi kumwa madzi.
Ngati mukuyesera kuti muchepetse kulemera kwa nthawi yanu, nkofunika kuti muzindikire ndikusamalira miyambo yakudya iyi . Masiku angapo a zakudya zamtundu wapamwamba, mafuta okhutira kwambiri amatha kusokoneza chakudya chokhazikika cha mlungu umodzi.
Kumwa Mowa
Mowa ndi diuretic, kotero n'zotheka kuti mungaone kuchepa mwamsanga ngati mutatha kukodza kuposa nthawi zonse mukamamwa mowa. Ndipotu, ofufuza apeza kuti mowa ukhoza kutulutsa mkodzo mkati mwa mphindi makumi asanu ndi ziwiri zakumwa zomwe zimayambitsa kukomoka kwa madzi amchere ndi kusayenerera kwa madzi. Koma kusayenerera kungapangitsenso thupi lanu kuti lisunge madzi kuchokera ku zakumwa zimene mumadya ndi chakudya chomwe mumadya. Ambiri amamwa amadya , kapena amadya kwambiri , zakudya zamchere zomwe zimayambitsa madzi. Chotsatira chake ndi chakuti n'zotheka kuwona kuwonjezeka kwa kulemera kwa mlingo mutatha kumwa .
Kodi Thupi Langa Lidzakhala Liti?
Pali zifukwa zambiri kuti kusintha kwa tsiku ndi tsiku kukhale kovuta. Kusintha kwakukulu kungagwirizanitsidwe ndi kusintha kwa kulemera kwa madzi ndi ntchito za thupi. Choncho palibe "kulemera kwenikweni". Mwina simukusowa kudandaula ngati muwona kusintha kochepa tsiku ndi tsiku. Mukhoza kugula kuchuluka kwake kwa thupi kuti muyese kuchuluka kwa madzi kuti muone momwe mazigawo anu amadzi amasinthira mwezi wonsewo.
Kodi ndi liti pamene muyenera kuganizira za kusintha kwa tsiku ndi tsiku? Ngati chiwerengerochi chikuwonjezeka kapena chikhalapo kwa masiku opitirira asanu ndi asanu ndi asanu ndi asanu ndi asanu (7) ndiye kuti chikhonza kukhala chisonyezero cha zachipatala kapena kungowonjezera thupi . Koma kumbukirani kuti minofu ndi mafuta zimakula mowonjezereka, kotero kuti kulemera kwanu sikuli koipa.
> Zotsatira:
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> Epstein M. Mphamvu ya Mowa pa Ntchito ya Impso. Dziko Lotsutsa Zaumoyo ndi Ofufuza. 1997; 21 (1): 84-92. https://www.ncbi.nlm.nih.gov/pubmed/15706766
> Hildebrandt B, Racine S, Keel P, et al. Zotsatira za mazira a Ovarian ndi Kusadya Maganizo pa Kusintha kwa Kulemera Kwambiri Kufika Pakati pa Kusamba. International Journal of Eating Disorders. 2014; 48 (5): 477-86. https://www.ncbi.nlm.nih.gov/pubmed/24965609.
Timm DA, Thomas W, Boileau TW, et al. Polydextrose ndi Msuzi Wambiri Wambiri Mbewu Zowonjezera Zowonjezera Matenda Otsika Amasiku asanu Amuna Amuna ndi Amayi Okhala ndi Thanzi Labwino. The Journal of Nutrition . 2013; 143 (4): 473-478. lembani: 10.3945 / jn.112.170118. http://jn.nutrition.org/content/143/4/473.short.
> White CP, Hitchcock CL, Vigna YM, Prior JC. Kusungidwa kwa Madzi Pakati pa Kusamba kwa Mwezi: Dongosolo la Chaka Cimodzi Kuchokera ku Prospective Ovulation Cohort. 2011; 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3154522/.