He aha te rongoā whakakotahi o te taiaki me te porotini? Ngā painga, ngā tūponotanga, me ngā mea e tūmanakohia ana

Ko te rongoā whakakotahi o te taiaki me te porotini he rongoā e whakakapi ana i ngā homoni ka iti ake te hanga e tō tinana i te wā o te pāhau. E whakakotahi ana tēnei rongoā i ngā homoni wahine e rua - te taiaki me te porotini - i roto i te puka pire hei āwhina i te whakahaere i ngā tohumate pāhau e kore e pai, pērā i te wera me te pōturi i te pō.

He maha ngā wāhine e kite ana i tēnei rongoā he whai hua i te wā e tino pā ana ngā tohumate pāhau ki ō rātou oranga o ia rā. Ko te huarahi whakakotahi i hangaia mō ngā wāhine kei a rātou tonu te kōpū, nā te mea ka āwhina te porotini ki te tiaki i ngā tūponotanga hauora ka puta pea i te taiaki anake.

He aha te rongoā whakakotahi o te taiaki me te porotini?

E whakakotahi ana tēnei rongoā homoni i ngā momo homoni wahine e rua e hangaia ana e ō ovaries i te iti ake i te wā o te pāhau. Ka āwhina te taiaki ki te whakahaere i te maha o ngā tohumate pāhau, i te wā e tiaki ana te porotini (he puka waihanga o te progesterone) i tō uhi kōpū mai i te tipu nui.

He mea nui te whakakotahitanga mēnā kei a koe tonu tō kōpū. Ko te tango i te taiaki anake ka nui rawa te matotoru o te uhi o tō kōpū, e whakanui ana i tō tūponotanga ki te whakawhanake i te mate pukupuku kōpū. Ko te tāpiri i te porotini ka ārai i tēnei matotoru me te pupuri i tō uhi kōpū kia hauora.

Ko te tikanga ka tango koe i ēnei rongoā hei pire, ahakoa ka whakawhirinaki te hōtaka tika ki te momo motuhake e tohua ana e tō tākuta. Ko ētahi puka ka tangohia i ia rā, i te wā e whai ana ētahi i tētahi tauira huringa e rite ana ki tō huringa homoni tūturu.

He aha te ahua o te rongoā whakakotahi o te taiaki me te porotini?

Kāore te nuinga o ngā wāhine e rongo i ngā homoni e mahi ana i ia rā. Engari, ka kite pea koe i te whakapai haere i ō tohumate pāhau i roto i ngā wiki ki ngā marama o te rongoā.

I ngā marama tuatahi, ka pā pea ētahi pānga taha ngawari i te wā e whakatikatika ana tō tinana. Ka uru pea tēnei ki te ngawari o te u, te whakapairuaki ngawari, te huringa rānei i tō āhua. Ko ēnei tohumate whakatikatika ka memeha i te wā e waia ana tō tinana ki ngā taumata homoni.

Ka kite pea koe i ngā huringa i tō tauira toto paheketanga. Ko ētahi wahine ka pā ki ngā wā ngawari, auau, i te wā e pā ana ki ētahi atu he tāwhai kore. He mea noa tēnei, ā, ka tau te nuinga ki tētahi tauira e matapae ana i muri i ētahi marama o te rongoā.

He aha te take e hiahiatia ai te rongoā whakakotahi estrogen me te progestin?

Ko te take tuatahi e hiahiatia ana e ngā wahine tēnei rongoā ko te menopause, e puta noa ana i te wā e mutu ana te whakaputa estrogen me te progesterone e ō ovaries. Ko tēnei hekenga homoni ka tīmata i te mutunga o ō 40 tau, i te tīmatanga rānei o ō 50 tau, ā, ka pā ki ngā tohumate rerekē e kore e pai.

He maha ngā āhuatanga ka hiahia ai te rongoā homoni, ā, mā te māramatanga ki ēnei ka āwhina i a koe ki te whakatau i ngā whakatau mō tō rongoā:

• Ngā uira wera nui e whakararuraru ana i te moe, i ngā mahi rānei o ia rā
• Ngā werawera pō e pā ana ki te okiokinga me te kounga o te ora
• Te maroke o te tara me te kore whakamarie i te wā o te whanaungatanga
• Ngā huringa āhua me te riri e pā ana ki ngā whanaungatanga
• Te uaua ki te arotahi, ki ngā take mahara rānei
• Ngā mamae tahi me te mārō e aukati ana i te nekehanga
• Te menopause pokanga mai i te tango i te ovary
• Te menopause wawe i mua i te 40 tau

Ka whakaaro tō tākuta ki te nui o te pānga o ēnei tohumate ki tō oranga i te wā e whakatau ana mēnā he tika te rongoā homoni mōu. Ko te whāinga kia āwhina i a koe kia pai ake te āhua me te pupuri i tō kounga o te ora i te wā o tēnei huringa tūturu.

He aha ngā āhuatanga e whakamahia ana te rongoā whakakotahi estrogen me te progestin?

Ko tēnei rongoā taiaki e rongoā ana i ngā tohu o te menopause, engari ka tohua hoki e ngā tākuta mō ētahi āhuatanga hauora motuhake. E whakatika ana te rongoā i ngā āwangawanga hauora noa me ngā mea kāore i te auau e pā ana ki te hekenga o ngā taumata taiaki.

Koinei ngā āhuatanga matua ka taea e tēnei rongoā te āwhina ki te whakahaere:

• Ngā uira wera me ngā werawera pō i te wāhi ngawari ki te kaha
• Te atrophy o te tara (te angiangi me te maroke o ngā kiko tara)
• Ngā raruraru moe i pā mai i ngā tohu o te menopause
• Ngā huringa ngākau me te pōuri e pā ana ki ngā huringa taiaki
• Te ārai i te osteoporosis i roto i ngā wāhine i muri i te menopause
• Te ngoikoretanga o te ovarian tuatahi (te menopause wawe)
• Te menopause pokanga i muri i te hysterectomy me te tango i te ovarian

I te nuinga o te wā, ka tohua pea e ngā tākuta tēnei rongoā mō ngā wāhine e whai ana i ētahi āhuatanga ira e pā ana ki te hanga taiaki, mō te hunga rānei i raro i ngā rongoā mate pukupuku i whara i ō rātou ovarian. Ka āta arotakehia e tō tākuta hauora tō āhuatanga motuhake hei whakatau mēnā e tika ana tēnei rongoā mō ō hiahia.

Ka taea e ngā tohu menopause te ngaro noa iho me te kore rongoā taiaki?

Āe, ko ngā tohu menopause te tikanga ka memeha noa iho i te wā e urutau ana tō tinana ki ngā taumata taiaki iti. Mō te nuinga o ngā wāhine, ko ngā tohu tino kaha pēnei i ngā uira wera me ngā werawera pō ka heke haere i roto i te 2-5 tau i muri i te tīmatanga o te menopause.

Heoi, he rerekē te wā i te tangata ki te tangata. Ko ētahi wāhine e pā ana ki ngā tohu ngawari ka whakatauhia i roto i te tau, i ētahi atu rānei ka pā ki ngā tohu ngawari ki te kaha e mau tonu ana mō ētahi tau. Ko te kaha me te roa e whakawhirinaki ana ki ngā āhuatanga pēnei i ō ira, te hauora whānui, me te tere o te huringa o ō taumata taiaki.

Ka pai ake pea ētahi tohu i te taiao, ā, ka roa pea ētahi atu. Ko te wera me te werawera i te pō ka heke i te roanga o te wā, engari ko te maroke o te tara me te ngaronga o te kiato wheua ka kaha ake me te kore rongoā. Ka taea e tō tākuta te āwhina i a koe ki te whakatau i ngā painga o te tatari me te tīmata rongoā i runga i ō tohu me ō whāinga hauora.

Me pēhea te whakahaere i ngā tohu o te menopause i te kāinga?

He maha ngā wāhine e kite ana i te whakamaarama i ngā tohu o te menopause mā ngā huarahi māori me ngā huringa o te oranga. He tino whai hua ēnei rautaki mō ngā tohu ngawari ki te āhua, ka taea rānei te whakakī i te rongoā hormone mō ngā take tino kaha.

Anei ngā tikanga ngawari, whai hua ka taea e koe te whakamātau i te kāinga hei whakaiti i ō tohu:

• Kia mātao tō rūma moe, me te whakamahi i ngā pepa miro mō te moe pai ake
• Kākahu i ngā paparanga kia taea e koe te whakatika i ō kākahu i te wā o te wera
• Whakamahia ngā mahi manawa hōhonu, te whakaaroaro rānei hei whakahaere i te ahotea me ngā huringa o te ngākau
• Kia kaha te tinana mā te hikoi, te kauhoe, te yoga rānei hei whakapai ake i te oranga whānui
• Kai i te kai taurite e whai rawa ana i te konupūmā me te huaora D mō te hauora o te wheua
• Whakawhāiti i te kawhe, te waipiro, me ngā kai raukikini ka pōkare ai te wera
• Whakamahia he pā, he taputapu whakamātao rānei i te wā o te wera
• Whakamātauhia ngā whakamākū tara i runga i te porotiti mō te maroke
• Kia mau ki te hōtaka moe auau hei whakapai ake i te kounga o te okiokinga

Ko ēnei huarahi te pai rawa atu ina honoa i te wā. He maha ngā wāhine e kite ana ko te huinga o ētahi rautaki e whakarato ana i te whakamaarama pai ake i te whakawhirinaki ki tētahi tikanga anake. Ki te kore ngā rongoā kāinga e whakarato i te whakamaarama nui i muri i ētahi marama, he wā pea ki te kōrero mō ētahi atu kōwhiringa rongoā ki tō kaiwhakarato hauora.

He aha te rongoā rongoā mō ngā tohu menopause tino kaha?

Inā he nui te pānga o ngā tohu o te menopause ki tō oranga o ia rā, he maha ngā whiringa rongoā a tō tākuta. Ko te rongoā homoni te rongoā tino whai hua, engari he rongoā anō ka āwhina i te mamae i runga i ō hiahia me tō hītori hauora.

Ka tūtohu pea tō kaiwhakarato hauora i ēnei huarahi rongoā:

• Te rongoā estrogen me te progestin (pire, papaki, hāora rānei)
• Ngā rongoā anti-depressant iti mō ngā uira wera me ngā huringa ā-wairua
• Gabapentin mō ngā uira wera me ngā werawera i te pō
• Estrogen tūtohi mō te maroke o te tara
• Ngā kaiwhakawātea kaiwhakawhiwhi estrogen (SERMs) mō te tiaki i ngā kōiwi
• Ngā rongoā toto tiketike e whakaiti ana i ngā uira wera
• Te rongoā homoni bioidentical hei whiringa kē

Ka whakaaro tō tākuta ki ō tohu, hītori hauora, me ō hiahia whaiaro i te whiriwhiri i te huarahi rongoā pai rawa atu. Ka kōrero hoki rātou i ngā painga me ngā tūponotanga o ia whiringa hei āwhina i a koe ki te whakatau whakatau mā te mōhio. Mā ngā hui whai-muri auau ka taea e tō rōpū hauora te whakatika i tō rongoā i te mea e tika ana kia mōhio kei te whiwhi koe i te āwhina pai rawa atu.

Āhea ahau tūpono ai ki te kite i tētahi tākuta mō ngā tohu o te menopause?

Me whakarite tētahi hui ki tō kaiwhakarato hauora i te wā e tīmata ana ngā tohu o te menopause ki te raru i tō oranga o ia rā, mahi, rānei i ō whanaungatanga. He mea nui tēnei ki te pā ana koe ki ngā uira wera nui, te raru moe, ngā huringa ā-wairua rānei e pā ana ki tō oranga.

Whakaarohia te whakapā atu ki tō tākuta ki te pā ana koe ki ēnei āhuatanga:

• Ngā uira wera, ngā tōrere pō rānei e ara ai koe i te pō maha
• Ngā huringa ā-wairua, te pōuri rānei e tino nui ana, e mau tonu ana rānei
• Te maroke o te tara e kore ai e pai, e mamae ai te whanaungatanga
• Te uaua ki te arotahi, ngā raruraru mahara rānei e pā ana ki tō mahi
• Ngā tauira toto kore e tika ana e āwangawanga ana koe
• Te mamae o te wheua, o te hononga rānei e aukati ana i ō mahi o ia rā
• Ngā tohu kāore e pai ake ana i ngā rongoā kāinga i muri i te 2-3 marama

Hei tāpiri, rapua he āwhina hauora wawe tonu mēnā ka pā ki a koe te nui o te toto, te mamae nui o te puku, ētahi tohu rānei e āwangawanga ana, e rere ke ana rānei. Ka taea e tō tākuta te arotake i ō tohu, te kōrero mō ngā whiringa rongoā, me te āwhina i a koe ki te waihanga i tētahi mahere e whakapai ake ana i tō kounga o te oranga i tēnei wā whakawhiti.

He aha ngā āhuatanga tūpono mō te hiahia ki te rongoā homoni?

He maha ngā āhuatanga ka whakanui ake i tō tūponotanga ki te pā i ngā tohu menopause nui e hiahia ana ki te rongoā homoni. Mā te māramatanga ki ēnei āhuatanga tūpono ka āwhina i a koe me tō tākuta ki te whakatau i ngā whakatau mō ō whiringa rongoā.

Ko ēnei āhuatanga pea ka nui ake te hiahia ki te rongoā homoni:

• Te menopause wawe (i mua i te 45 tau) te menopause tōmua rānei (i mua i te 40 tau)
• Te tango pokanga i ngā ovaries e rua i mua i te menopause tūturu
• Te hītori whānau o ngā tohu menopause nui
• Te hītori o ngā wā kore tika, ngā taurite homoni rānei
• Ngā taumata ahotea nui, ngā huringa nui rānei o te oranga i te wā menopause
• Te kai paipa, ka kino ake ai ngā tohu menopause
• Te iti o te taumaha, te hītori rānei o ngā raruraru kai
• Ētahi rongoā hauora pēnei i te rongoā matū, te iraruke rānei
• Ngā āhuatanga autoimmune e pā ana ki te hanga homoni

Ko te whai i enei āhuatanga tūpono ehara i te mea ka tino hiahia koe ki te rongoā homoni, engari e kī ana me aro nui koe ki ō tohu me te whakapā atu ki tō tākuta. Ko te wawaotanga wawe ka ārai i ngā tohu kia kaua e kaha, ā, ka pā kaha ki tō kounga o te oranga.

He aha ngā raruraru ka puta mai i te rongoā whakakotahi estrogen me te progestin?

Pērā i ngā rongoā katoa, ka pānga ngā taha kino me ngā raruraru pea ki te rongoā homoni. Ahakoa te nuinga o ngā wāhine e pai ana ki te rongoā, he mea nui kia mōhio ki ngā tūponotanga noa me ngā tūponotanga onge kia taea ai e koe te whakatau i ngā whakataunga mō tō rongoā.

Koinei ngā taha kino noa ka pā ki a koe:

• Te ngawari, te pūhi rānei o te ū
• Te whakapairuaki ngawari, te pōraruraru rānei o te puku
• Te pupuhi, te pupuri wai rānei
• Te mamae o te upoko, ina koa i ngā marama tuatahi
• Ngā huringa o te ngākau, te riri rānei
• Te toto kore tika, te pānga rānei
• Ngā uaua o te waewae, te mamae rānei o ngā uaua

Ko ngā raruraru nui engari he onge ka uru:

• Te piki ake o te tūponotanga o te toto toto, ina koa i ngā waewae, i ngā pūkahukahu rānei
• He paku teitei ake te tūponotanga o te whiu
• He paku teitei ake te tūponotanga o te mate pukupuku ū me te whakamahi wā roa
• Te tūponotanga o ngā raruraru o te pūkahukahu
• Ngā take onge o ngā tauhohenga mate pāwera nui

Ka āta arotake tō tākuta i ō āhuatanga tūpono whaiaro i mua i te whakarite i te rongoā homoni, ā, ka aroturuki i a koe i te wā o te rongoā. Ka kōrero hoki rātou i ngā huarahi hei whakaiti i ēnei tūponotanga, pērā i te whakamahi i te horopeta whai hua iti rawa mō te wā poto rawa e tika ana hei whakahaere i ō tohu.

He pai, he kino rānei te rongoā homoni mō ngā momo āhuatanga hauora rerekē?

He pai pea te rongoā taiaki mō ētahi āhuatanga hauora, ā, he raruraru pea mō ētahi atu. Ka āta whakaaro tō tākuta ki tō hītori hauora katoa i mua i te tūtohu i tēnei rongoā kia mōhio ai he haumaru, he tika hoki mō tō āhuatanga motuhake.

Ngā āhuatanga e whai hua ai te rongoā taiaki:

• Te ārai me te rongoā i te osteoporosis
• Ngā tohumate menopause nui e pā ana ki te kounga o te oranga
• Te menopause wawe, te ngoikoretanga o te ovarian tuatahi rānei
• Te atrophy o te tara me ngā take hauora e pā ana ki te ira tangata
• Ngā raruraru o te wairua e pā ana ki ngā huringa taiaki

Heoi, kāore pea te rongoā taiaki e tika ana mēnā he āhuatanga hauora ō:

• Hītori o ngā toto toto, o ngā raruraru rānei
• Te mate pukupuku o te u i mua, ētahi atu mate pukupuku rānei e aro ana ki te taiaki
• Te mate ate kaha, ngā raruraru ate nui rānei
• Te toto i te tara kāore i whakamāramahia
• Hītori o te whiu, o te mate ngākau rānei
• Ētahi āhuatanga autoimmune

Ka whakatau tō kaiwhakarato hauora i ngā painga pea ki ngā tūponotanga i runga i tō kōtaha hauora takitahi. Ka tūtohu pea rātou i ētahi atu rongoā, i ngā whakarerekētanga rānei kia haumaru ake ai te rongoā taiaki mō tō āhuatanga motuhake.

He aha ngā pānga taha o te rongoā taiaki ka pōhēhēhia?

Ko ētahi pānga taha o te rongoā taiaki ka rite ki ngā tohumate o ētahi atu āhuatanga hauora, koinei te take he mea nui kia kōrero tuwhera ki tō kaiwhakarato hauora mō ngā huringa katoa e pā ana ki a koe. Mā te māramatanga ki ēnei tūponotanga ka āwhina i a koe ki te whiwhi i te manaakitanga tika.

Ngā pānga taha noa ka pōhēhēhia ki ētahi atu āhuatanga:

• Te mamae o te u e rite ana ki te mate o te u, ki te pūpū rānei
• Ngā huringa o te ngākau e rite ana ki te pōuri, ki ngā raruraru āwangawanga rānei
• Te mamae o te upoko e pohehe ana ki te migraine, ki te mamae o te upoko
• Te pupuhi e rite ana ki ngā raruraru kūnatu, ki te pikinga taumaha rānei
• Ngā kōpiko waewae e pohehe ana ki ngā raruraru hāora
• Te toto rere koretake e rite ana ki ētahi atu raruraru wahine
• Te whakapairuaki e rite ana ki te rewharewha puku, ki te paitini kai rānei

Ko te wā o ēnei tohumate he tohu nui – ka tīmata, ka kaha ake rānei i muri tata i te tīmatanga o te rongoā homoni. Mā te pūtea tohumate e āwhina i a koe me tō tākuta ki te tautuhi i ngā tauira, me te whakatau mēnā e pā ana ō tohumate ki te rongoā, e tohu ana rānei i tētahi atu āwangawanga hauora e hiahia ana kia aro.

Ngā pātai auau mō te rongoā whakakotahi estrogen me te progestin

Kia pēhea te roa ka mahi te rongoā homoni?

Ka tīmata te nuinga o ngā wāhine ki te kite i tētahi whakapai ake i ō rātou tohumate i roto i te 2-4 wiki i muri i te tīmatanga o te rongoā homoni. Heoi, ka roa pea te 3 marama kia pā te painga katoa o te rongoā. Ko ngā uira wera me ngā werawera i te pō ka pai ake i te tuatahi, i te wā e roa ana te wā ki te whakaoti i ētahi atu tohumate pēnei i ngā huringa ngākau me te maroke o te tara.

Ka whakatika pea tō tākuta i tō horopeta i ngā marama tuatahi kia kitea te taurite tika mō tō tinana. He mea nui kia manawanui i tēnei wā whakatikatika, me te kōrero ki tō kaiwhakarato hauora mō te āhua o tō ngākau.

Ka taea e au te whakamutu ohorere i te rongoā homoni?

Kāore i te nuinga o te wā e tūtohutia kia whakamutua ohorere te rongoā homoni, nā te mea ka hoki ohorere mai ō tohumate paheketanga, ā, ka kaha ake pea. Ko te nuinga o ngā tākuta e tūtohu ana kia whakaiti haere i te horopeta i roto i ngā marama maha kia whai wāhi tō tinana ki te whakatika.

Mēnā kei te whakaaro koe ki te whakamutu i te rongoā taiaki, kōrerohia tēnei ki tō tākuta. Ka āwhina rātou i a koe ki te waihanga i tētahi hōtaka whakamutu haumaru, me te whakaaro i ētahi atu huarahi hei whakahaere i ngā tohu e hoki mai ana.

He pūtake te rongoā taiaki i te pikinga taumaha?

Kāore te rongoā taiaki i te nuinga o te wā e pūtake i te pikinga taumaha nui. Heoi, ka pā pea te pōhēhē, te pupuri wai rānei ki ētahi wāhine, ina koa i ngā marama tuatahi o te rongoā. He iti noa iho, he wā poto noa iho ngā huringa taumaha.

Ko te pikinga taumaha i te wā o te pāhau he nui ake te pānga ki ngā huringa e pā ana ki te pakeke i roto i te pākia, te iti o te mahi tinana, me ngā huringa taiaki tūturu, kaua ki te rongoā taiaki tonu. Mā te pupuri i te kai hauora me te whakakori tinana i ngā wā katoa ka āwhina i te whakahaere i te taumaha i tēnei wā.

Kia pēhea te roa ka taea e au te tango i te rongoā taiaki i runga i te haumaru?

E whakawhirinaki ana te roa o te rongoā taiaki ki tō āhuatanga takitahi me ngā whāinga hauora. E whakaaro ana ngā aratohu rongoā o nāianei kia whakamahia te horopeta whai hua iti rawa mō te wā poto rawa e hiahiatia ana hei whakahaere i ō tohu. He maha ngā wāhine e whakamahi ana i te rongoā taiaki mō te 3-5 tau, ahakoa ka hiahiatia e ētahi atu mō te roa ake.

Ka arotakehia e tō tākuta tō rongoā ki a koe i ngā wā katoa, te tikanga ia 6-12 marama, hei aromatawai mēnā kei te hiahia tonu koe i te rongoā taiaki me te aroturuki i ngā pānga taha. Ko te whakatau ki te haere tonu, ki te whakamutu rānei i te rongoā me mahi tonu tahi me tō tākuta.

He huarahi tūturu anō hei whakakapi i te rongoā taiaki?

Āe, he maha ngā huarahi tūturu ka āwhina i te whakahaere i ngā tohu o te pāhau. Kei roto i ēnei ko ngā huringa o te noho, pēnei i te whakakori tinana i ngā wā katoa, ngā tikanga whakaiti i te ahotea, ngā whakarerekētanga kai, me ngā tāpiringa otaota pēnei i te black cohosh, te red clover rānei. Heoi, he rerekē te whai huatanga o ēnei whakakapinga mai i te tangata ki te tangata.

Ahakoa he āwhina pea ngā huarahi māori, tērā pea kāore e rawaka te whakamaunga mō ngā tohumate kaha. He mea nui te kōrero mō ngā rongoā māori ki tō tākuta, nā te mea ka pāhekoheko ētahi ki ētahi rongoā, kāore rānei e tika ana mō tō āhuatanga hauora motuhake.