Chii Chinokonzera Hormonal Imbalance? Nzira Dzakasikwa dzekuenzanisa Mahomoni

Mahomoni ane mhedzisiro yakakura pahutano hwedu hwepfungwa, hwemuviri uye hwepfungwa. Nhume dzemakemikari idzi dzinoita basa rakakosha mukuchengetedza havi yedu yekudya, uremu, uye mafungiro.

Kazhinji, endocrine glands inoburitsa mahormone ese anodiwa kune akasiyana maitiro mumuviri wedu. Hormonal kusaenzana Zviri kuwedzera kuwanda nemararamiro emazuva ano ekumhanya-mhanya. Uyezve, mamwe mahomoni anoderera nezera, uye vamwe vanhu hormonal values yakaderera.

Chii chinonzi Hormonal Imbalance?

Mahomoni inhengo dzemakemikari dzemuviri dzinotarisira kudzora maitiro mazhinji akakosha akadai semetabolism uye kubereka. Izvo zvinogadzirwa ne endocrine glands.

Iwo akaiswa mumapoka matatu makuru seyethyroid, adrenal uye ebonde mahormone, uye ese anoshanda pamwechete. Kana imwe yeaya maglands ikaburitsa yakawandisa kana kuti madiki mahormone, mamwe magland anokanganiswawo. kusaenzana kwehomoni Izvi zvinokonzera mutoro wakasiyana pamuviri.

Chii Chinokonzera Hormonal Imbalance?

kusaenzana kwehomoni Zvikonzero zvinowanzoitika zvinosanganisira:

– Kushaya kudya kunovaka muviri kunogona kukonzera kushomeka kwechikafu – kunyanya mamineral, vhitamini C neB vhitamini.

-Chirwere cheshuga

- Hypothyroidism

- Hyperthyroidism

- hypogonadism

– Hormone therapy

– Mamota

– mimwe mishonga

– Stress

- Matambudziko ekudya

- Kukuvara kana kukuvara

– Kurapa gomarara

– Kuenda kumwedzi

– pamuviri

- Kuyamwisa

- PCOS (Polycystic Ovary Syndrome)

– Mapiritsi ekudzivirira pamuviri

– Primary ovarian failure

Hormonal Imbalance Symptoms

kusaenzana kwehomoniinogona kuratidza zvakasiyana-siyana zvezviratidzo nezviratidzo, zvichienderana nekuti ndeapi mahormone kana magland asiri kushanda zvakanaka.

Hormonal kusaenzana zviratidzo Inowanzosiyana kune vakadzi, varume nevana. Zvimwe zviratidzo nezviratidzo zvinowanzoonekwa kune varume nevakadzi zvinosanganisira:

- Kuneta

- Kuwedzera uremu

-Kuwedzera kunzwa kutonhora kana kupisa

– Kuzvimbirwa kana kuita manyoka

- Chiso chinoputika kana ganda rakaoma

- Kurasikirwa kusingatsananguriki uye kamwe kamwe uremu

- kushaya simba kwetsandanyama

-Kuwedzera nyota uye kugara weti

– Marwadzo kana kuoma kwemajoini

– Bvudzi rakatsemuka

- kuora mwoyo

- Yakaderera libido

- Kuzvidya mwoyo

– Kushaya mbereko

- Enda

– kusaona zvakanaka

– Kutsemuka kwepepuru kana pink

Nzira Dzakasikwa dzekuenzanisa Mahomoni

Idya mapuroteni pakudya kwega kwega

Kushandisa mapuroteni akakwana kwakakosha zvakanyanya. Protein inotorwa kuburikidza nechikafu inopa amino acids akakosha ayo muviri wedu haugone kugadzira wega kuitira kuchengetedza tsandanyama, pfupa uye hutano hweganda uye inofanirwa kudyiwa zuva rega rega.

Mukuwedzera, mapuroteni anokanganisa kusunungurwa kwemahomoni anodzora chido uye kudya kwekudya. Tsvagiridzo inowana protein kudya 'nzara hormone' ghrelinInoratidza kuti inoderedza mazinga e insulin uye inosimudzira kugadzirwa kwemahomoni ekunzwa-kunaka, anosanganisira PYY uye GLP-1.

kuenzanisa mahomoni Nyanzvi dzinokurudzira kudya zvishoma 20-30 gramu yeprotein pakudya.

kurovedza muviri nguva dzose

basa remuviri, hutano hwemahomoni zvakanyanya kukanganisa. Kubatsira kwakanyanya kwekuita maekisesaizi ndiko kugona kwayo kuderedza insulin mazinga uye kuvandudza insulin senitivity.

Insulin ihomoni ine mabasa akawanda. Inobvumira masero kutora shuga uye amino acids kubva muropa, iyo inoshandiswa kuchengetedza simba uye tsandanyama.

High insulin mazinga anogona kukonzera kuzvimba, chirwere chemoyo, chirwere cheshuga uye kenza. Kana masero akasapindura nemazvo kune insulin masaini insulin kuramba zvinogona kuitika.

Mhando dzakawanda dzekuita muviri dzakawanikwa dzichiwedzera insulin senitivity uye kuderedza insulin mazinga, kusanganisira aerobic exercise, simba rekudzidzisa, uye kutsungirira kurovedza muviri.

Kune vanhu vasingakwanisi kurovedza muviri, kunyange kufamba nguva dzose kunogona kuwedzera mazinga ehomoni aya, zvichiita kuvandudza simba nehupenyu hwehupenyu.

Chii chinonzi Blueberry? Benefits, Kukuvadza uye Nutritional Value

Kunyangwe musanganiswa wekuramba uye kurovedza muviri kunoburitsa mhedzisiro yakanakisa, kuita chero mhando yekurovedza muviri nguva nenguva kunobatsira.

Dzivisa shuga uye macarbohydrates akacheneswa

Shuga uye makabhohaidhiretsi akacheneswa akabatana nezvinetso zvakasiyana-siyana zvehutano. Kuderedza zvokudya izvi kuenzanisa mahomoniIcho chinhu chakakosha mukudzivirira kufutisa, chirwere cheshuga nezvimwe zvirwere.

Zvidzidzo zvakaratidza kuti kuramba kunwa fructose kunogona kuwedzera insulin mazinga uye kuwedzera insulin kushomeka, kunyanya muvanhu vakafuta uye vakafutisa vane prediabetic kana chirwere cheshuga. Zvakakosha, fructose inogadzira inenge hafu yeshuga. Izvi, high fructose chibage manyuchi uye shuga yakanatswa, pamwe chete neuchi uye maple syrup uyewo mafomu echisikigo.

Mukuwedzera, chikamu chikuru chevakuru nevechiri kuyaruka vanodya zvakanyanya macarbohydrates akacheneswa, akadai sechingwa chena uye mabhegi, anogona kuwedzera insulin kushorwa.

gadzirisa kushushikana

Kushungurudzikainogona kukuvadza mahomoni. Mahomoni maviri makuru anokonzerwa nekushungurudzika ndeye cortisol uye adrenaline, aya anonzi epinephrine. Cortisol inozivikanwa se "stress hormone" nekuti inobatsira miviri yedu kubata nekushushikana mukufamba kwenguva. Adrenaline ndiyo hormone inopa muviri kuyerera kwesimba kuti upindure kune pakarepo kutyisidzira.

kusagadzikana kusingaperi cortisol Zvinokonzera kuti kufutisa kurambe kwakakwira uye kunogona kukonzera kufutisa nemhedzisiro yakadai sekuwedzera mudumbu mafuta. High adrenaline mazinga anogona kukonzera BP, kuwedzera kurova kwemwoyo, uye kufunganya.

Tsvagiridzo inoratidza kuti kudzidzira maitiro ekuderedza kushushikana akadai sekufungisisa, yoga, masaja, uye kuteerera mimhanzi inozorodza inogona kuderedza cortisol. Kunyangwe iwe usina nguva, edza kutsaurira kanokwana 10-15 maminitsi pazuva kuti uwedzere kudzvinyirira mabasa.

Kudya mafuta ane hutano

Kudya mafuta ane hutano kunobatsira kuderedza insulin kusagadzikana uye kudya. Zvidzidzo zvakaratidza kuti kudya mafuta ane hutano mukudya kunokonzeresa kuburitswa kwemahomoni anoburitsa satiety, anosanganisira GLP-1, PYY, uye cholecystokinin (CCK). Pane rimwe divi, trans mafutaYakawanikwa kuwedzera insulin kuramba uye kuchengetwa kwedumbu mafuta.

Kuenzanisa mahomoni Idya mafuta ane hutano, akadai semafuta omuorivhi, pakudya kwega kwega.

Dzivisa kudyisa

Kudya zvakanyanya kana kudya zvishoma kunogona kukonzera shanduko yehomoni inokanganisa huremu. Zvinonzi kuwandisa kwekudya kunovaka muviri kunowedzera mazinga e insulin uye kunoderedza insulin senitivity mune insulin inodzivirira kuwandisa uye vanhu vakafutisa.

Kune rimwe divi, kucheka macalorie kudya zvakanyanya kunogona kuwedzera mazinga ekushushikana kwehomoni cortisol. Imwe ongororo yakawana kuti kurambidza kudya kune 1200 makorikori pazuva kwakatungamira kune yakakwira cortisol mazinga. Izvi zvinogona kuva chimwe chikonzero chekuwedzera uremu.

Kana iwe ukadya usingapfuure zvaunoda zvezuva nezuva zvecalorie, hormonal balancezvichabatsira chokwadi

kune green tea

Green teaNdechimwe chezvinwiwa zvine hutano. Pamusoro peiyo metabolism-inosimudzira caffeine yemukati, ine antioxidant inozivikanwa se epigallocatechin gallate (EGCG), iyo yakave yakabatana nehuwandu hwehutano hwakanaka.

Zvidzidzo zvinoratidza kuti kunwa green tea kunogona kuvandudza insulin senitivity mune vese vanhu vane hutano uye avo vane insulin kushorwa, sekufutisa uye chirwere cheshuga.

Kunwa 1-3 makapu egreen tea pazuva kunogona kubatsira kuvandudza insulin mhinduro uye hormonal balanceachabatsira pakupa

Kudya hove dzine mafuta

Hove dzine mafuta ndiyo yakanakisa sosi ye-refu-chain omega 3 fatty acids, ine anti-inflammatory properties. Tsvagiridzo inocherekedza kuti inogona kuve nemhedzisiro pahutano hwehomoni, kusanganisira kudzikisira mazinga ekushushikana kwehomoni cortisol uye adrenaline.

Zvehutano hwehomonisalmon, sardines, herring uye mackerel Idya hove dzine mafuta, dzakadai sehove, kaviri kana kupfuura pavhiki.

Wana kurara kwemhando yepamusoro

Hazvinei kuti kudya kwako kwakapfuma sei uye kurovedza muviri kwakadini kwaunoita, kana ukasawana nguva yakakwana yokurara, zvinoisa tyisidziro kuutano hwako.

Kushaya hope, insulin, cortisol, leptin, ghrelin uye kukura hormone kusanganisira vazhinji hormone kusaenzanayakabatana ne.

Hakusi kuwanda kwekurara chete kunokosha. Kurara kunaka kwakakoshawo. Uropi hunoda kurara kusingapindiki kunoubvumira kupinda mumatanho mashanu ekurara. Izvi zvakakosha pakuburitswa kwekukura kwehomoni, iyo inowanzoitika usiku kana tave muhope huru.

Chii chinonzi Vitamin U, chii chiri mariri, ndeapi mabhenefiti ayo?

Kuchengetedza hormonal balance Edza kuwana anokwana maawa manomwe ekurara usingakanganisi usiku hwega hwega.

Dzivisa zvinwiwa zvine shuga

Shuga haina hutano. Shuga dzemvura, kureva kuti, dzinotorwa muzvinwiwa, dzakatonyanya kuipa. Tsvagiridzo inoratidza kuti kunwa zvinwiwa zvakawandisa zvine shuga-zvinotapira zvinogona kuita kuti insulin isarambe, kunyanya muvanhu vakuru vakafuta uye vakafutisa uye vana.

Kudzivisa zvinwiwa zvinotapira ndechimwe chezvinhu zvakanakisisa zvaunogona kuita kuti uvandudze hormone balance.

Wedzera kushandiswa kwefiber

Fibre, kunyanya soluble fiber, chinhu chakakosha chekudya kune hutano. Zvidzidzo zvakawana kuti inowedzera insulin senzwi uye inosimudzira kugadzirwa kwehomoni yekunzwa-yakanaka.

Insoluble fiber inobatsirawo, kunyange zvazvo soluble fiber inowanzoita migumisiro yakasimba pakudya uye kudya.

Chidzidzo muvanhu vakafuta uye vakafuta zvakaona kuti kudya rudzi rwefiber inonyungudika inonzi oligofructose inokwidza mazinga ePYY, uye kushandisa iyo insoluble fiber cellulose kunowedzera mazinga eGLP-1.

Mafibhi ese ari maviri akaderedza kuda kudya. Kuti udzivise insulin kuramba uye kudyisa, iva nechokwadi chekudya chikafu chine fiber zuva nezuva.

idya mazai

zai Ndicho chimwe chezvokudya zvinovaka muviri zvikuru. Izvo zvinobatsira zvinokanganisa mahormone anodzora kudya kwekudya, kusanganisira kudzikisa insulin uye ghrelin mazinga uye kuwedzera PYY.

Migumisiro yaro yakanaka pamahomoni inoitika apo zvose egg yolk uye egg white zvinopedzwa.

Nutrients and Supplements Zvinodiwa Kuti Kuenzanise MaHormones

Kokonati Mafuta

Kokonati mafutaIine medium-chain fatty acids inobatsira zvakanyanya kune hutano hwedu uye inopa zvidhinha zvekuvaka mahormone. Aya mafuta acids ndiwo kusaenzana kwehomoni Inobatsira kuderedza kuzvimba kunogona kuitika nekuda kwe

Kokonati mafuta zvakare yakanakira hutano hwako hwese nekuti inosimudzira metabolism, inobatsira kuderedza uremu uye kuderedza kushushikana uye kusagadzikana.

yekotapeya

yekotapeyaIyo yakapfuma sosi ye monounsaturated, polyunsaturated uye saturated fatty acids. Aya mafuta acids kusaenzana kwehomoni Iine anti-inflammatory properties inogona kubatsira kurapa.

Kudya ma avocados nguva dzose kunosimudzira hutano hwemoyo uye zvakare kunovimbisa kukwana kwakakwana kwefiber uye zvinovaka muviri zvinodikanwa kune hutano hwakanaka. Uyezve kusaenzana kwehomoni Inobatsirawo kudzivirira uremu nekuda kwe

Ashwagandha

Ashwagandha, kusaenzana kwehomoniNdiyo imwe yeanonyanya kukosha adaptogenic herbs inogona kubatsira kubata nayo

kusaenzana kwehomoni Inobatsira kubvisa kushungurudzika uye kuzvidya mwoyo, izvo zvinonyanya kukonzera. Ashwagandha zvakare inomutsa thyroid hormone kuita. thyroid hormone kusaenzana zvinobata. Iyo ashwagandha yekuwedzera inogona kutorwa zuva nezuva.

Yogati

Yogatikugadzirisa intestinal lining uye kuenzanisa mahomoni Iyo yakapfuma sosi yeprobiotics inogona kubatsira.

Probiotics ibhakitiriya ine utano iyo miviri yedu inoda kushanda zvakanaka. Kushaikwa kwemabhakitiriya aya kunogona kutungamirira kumatambudziko ekugaya uye kuzvimba, izvo kusaenzana kwehomoni sei zvingadaro. Iva nechokwadi chekudya yogati zuva nezuva.

Omega 3 Fatty Acids

Omega 3 fatty acidsChimiro chayo chinopesana nekuputika kwakakosha pakuchengetedza mazinga ehomoni. Vanopa matombo ekuvaka ehomoni.

Aya mafuta acids ndiwo kusaenzana kwehomoni Kwete chete inoderedza kuzvimba kwainokonzera, inobatsirawo kubvisa kushushikana uye kusagadzikana. Hove dzine mafuta dzinogona kudyiwa kuti uwane omega 3 fatty acids, zvisinei, omega 3 fatty acid supplements inogona kutorwa zuva nezuva.

Vitamin D

Vitamin Dchimwe chinhu chakakosha chekudya icho chiri chaicho hormone mumuviri wedu. Inongoderedza kuzvimba, kuenzanisa mahomoniIzvo hazvingo wedzera kusadzivirirwa kwemuviri chete asiwo zvinowedzera immune immune.

Magnesium inodiwa kuti iite vhitamini D yekuwedzera, kana vhitamini D inotorwa nezuva, uye 1.000-2.000 IU yevhitamini D3 pazuva kudzivirira kushomeka kwemagnesium.

Kutora zvese pamwe chete kuchawedzera vhitamini D mazinga zvakanyanya kupfuura kutora vhitamini D chete.

mafuta echiropa checod, mazai, hove, howa etc. Vitamin D kudya kunogona zvakare kuwedzerwa nekudya chikafu chakadai

vitamini C

vitamini C Inotsigira hutano hweadrenal, saka inzira huru yekudzora mahormone. Kudya 250 kusvika 500 mg yevhitamini C pazuva.

Benefits, Kukuvadza uye Nutritional Value yeOlive Oiri

Unogona kuita izvi nekudya zvekudya zvakapfuma muvhitamini C, zvakaita semaranjisi nemuriwo wemashizha akasvibira, kana kutora zvinovaka muviri pazviri. Zvechokwadi, iva nechokwadi chekuona chiremba usati watora chero mishonga.

magnesium

magnesium inotora chikamu chinoshanda mune anopfuura mazana matanhatu emagetsi maitiro emuviri uye nekudaro kuenzanisa mahomoni zvinodiwa

Kune masikirwo emaminerari, shandisa magnesium-yakapfuma chikafu senge girinhi miriwo, legumes, uye nzungu.

Multiple Minerals

Thyroid inoda mamineral mapfumbamwe kugadzira mahomoni ethyroid. Izvi iodine, selenium, magnesium, mhangura, zinc, molybdenummanganese, boron uye chromium. Unogona kutora multi-mineral supplement ine akawanda kana ese emaminerari aya nekubvunza chiremba wako.

Shandisa Essential Oiri

Kushandisa mafuta anokosha ekukwiza, kuaparadzira mumhepo uye kunhuwa, kusaenzana kwehomoni Ndiyo imwe nzira yekuibata nayo. Isa nguva yako paunenge uchishandisa mafuta anokosha.

Kana iwe usingaoni mhedzisiro mukati memavhiki 3-4, edza kushandisa imwe mafuta anokosha, asi usashandise zvinopfuura imwe panguva imwe chete uye rega kuishandisa mushure meimwe nguva.

Kwete: Aya mafuta ega haagone kupa mhedzisiro inoshanda. Pamwe chete navo, iwe zvakare unofanirwa kutevedzera hutano uye hutano matipi ataurwa pamusoro apa kune zvinobatsira.

Sage Mafuta

Mafuta eSage ane phytoestrogens anogona kubatsira kudzikamisa mahormone senge estrogen. Inogonawo kubatsira kugadzirisa kutenderera kwekuenda kumwedzi uye kurwisa kuzvidya mwoyo uye kuora mwoyo.

zvinhu

3-5 madonhwe emafuta emuorivhi
10 madonhwe ekokonati mafuta

Application

- Wedzera madonhwe mashoma emafuta esage kune diffuser uye rega ipararire yakakupoteredza.

-Unogona zvakare kusanganisa mafuta esage nekokonati mafuta uye zvinyoro nyoro dumbu rako, mutsipa nezvigadziko.

-Unofanirwa kuita izvi zuva nezuva kusvika waona kuvandudzwa kwemamiriro ako.

Fennel Mafuta

Kushanda kwehutano hwematumbo uye hormonal glands kwakakosha zvikuru. Kugara uchishandiswa kwemafuta efennel kunogona kuvandudza hutano hwematumbo uye kugaya uye kuderedza kuzvimba mumatumbu. Izvi zvakare kusaenzana kwehomoni inobatsira mukurapa.

zvinhu

fennel mafuta

Application

- Wedzera donhwe remafuta emufenesi mugirazi remvura wopedza.

- Unogona zvakare kukwiza dumbu rako nezviso nemafuta efennel.

- Unofanira kuita izvi zuva nezuva.

Lavender mafuta

Lavender mafutaInokunyaradza nekukunyaradza nekunhuhwirira kwayo. Inokurudzira kurara uye zviratidzo zvehomoni kusagadzikana Inogona kurapa kutsamwa, kushungurudzika uye kuzvidya mwoyo.

zvinhu

3-5 madonhwe emafuta e lavender

Application

- Isa madonhwe mashoma emafuta elavender mune diffuser womhanya nayo.

- Unogonawo kuwedzera madonhwe mashoma emafuta elavender mumvura yako yekugeza woinyika kwemaminetsi gumi nemashanu kusvika makumi maviri.

- Unofanira kuita izvi zuva nezuva.

Oregano Oiri

Oiri ye thymeInowedzera kugadzirwa kweprogesterone uye zvakadai sekushaya mbereko, PCOS, kushungurudzika, kurasikirwa kwebvudzi uye kushaya hope. kusaenzana kwehomoni Inozivikanwa kubatsira kurapa zviratidzo.

zvinhu