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Kungani i-constipation iqala ngaphambi kwesikhathi?
January 13, 2025
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Ukuboshwa kwesisu kuyinkinga evamile yesisu abesifazane abaningi abayithola, ikakhulukazi phakathi nezikhathi zabo zenyanga. Kubalulekile ukuqonda ukuboshwa kwesisu ngaphambi kwesikhathi sakho senyanga ngoba ukushintsha kwamahomoni kungathinta kakhulu indlela imizimba yethu esebenza ngayo. Phakathi kwe-sigaba se-luteal sesikhathi senyanga, amazinga e-progesterone enyuka. Lo homoni unganciphisa indlela ama-guts ethu asebenza ngayo, okuholela ekuboshweni kwesisu kwabesifazane abaningi.
Ngenxa yokubona leli phethini kimi nakwabanye, ngifuna ukugcizelela ukuthi kubaluleke kangakanani ukwazi ukuthi lokhu kungenzeka nini. Ukubazi ukuthi ungase uzizwe unesisu eliboshwe kungakusiza uthathe izinyathelo zokuzizwa kangcono. Khumbula, awuwedwa kulokhu. Ngokwazi okuhle nezeluleko zokunakekela, abesifazane abaningi bangaphatha ukungakhululeki kokuboshwa kwesisu ngaphambi kwezikhathi zabo ngokuphumelelayo.
Ukushintsha kwamahomoni Nemiphumela yawo Ekudayiseni
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Umphumela Ekudayiseni |
Umphumela Ohlelweni Lokudayisa |
Izeluleko Zokuphatha |
|---|---|---|---|
|
Ubuntombi (Ukunyuka kwe-Estrogen ne-Progesterone) |
I-Estrogen iyakhuphula ukunyakaza kwesisu, i-progesterone iphumula imisipha ebushelelezi |
- Ukushintsha ekudayiseni, kufaka phakathi ukukhukhumeka, ukuboshwa kwesisu, noma isifo sohudo |
- Gcina ukudla okuqondile okunamafutha amaningi |
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Isikhwama Senyanga (Ukushintshashintsha kwe-Estrogen ne-Progesterone) |
Amazinga e-progesterone enyuka ngemuva kokuvuthwa, okuholela ekunciphiseni ukudayisa |
- Ukuboshwa kwesisu, ukukhukhumeka, noma ukushintsha kokulangazelela ukudla ngaphambi noma ngesikhathi sokuba nesikhathi senyanga |
- Ukuzivocavoca okuvamile, ukugcwala kwamanzi, nokugwema ukudla okukhulu ngesikhathi sokuba nesikhathi senyanga |
|
Ukukhulelwa (Ukunyuka kwe-Progesterone) |
I-Progesterone iyanciphisa kakhulu ukudayisa ukuze ithole izondlo |
- Ukunciphisa ukunyakaza kwesisu okuholela ekuboshweni kwesisu, ukushisa kwenhliziyo, ukuphefumula |
- Dlala ukudla okuncane, okuvamile |
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I-Perimenopause (Ukuncipha kwe-Estrogen ne-Progesterone) |
Ukunciphisa kwe-estrogen kuholela ekunciphiseni ukudayisa nokushintsha kwe-gut flora |
- Ukukhukhumeka okwandayo, ukuboshwa kwesisu, nokudayisa okungathandeki ngenxa yokungalingani kwamahomoni |
- Faka ukudla okunama-prebiotic nama-probiotic (i-yogurt, i-kefir) |
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I-Menopause (Ukuncipha Okukhulu kwe-Estrogen) |
Ukunciphisa kwe-estrogen kuholela ekunciphiseni ukukhiqizwa kwa-acid yesisu |
- Ukudayisa okuhamba kancane, ukushisa kwenhliziyo, nokudayisa okungathandeki ngenxa yokunciphisa i-acid yesisu |
- Dlala ukudla okuncane, gwema ukudla okubangela (ukushisa, amafutha) |
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Ngemva kwe-Menopause (Ukuqhubeka kwe-Estrogen ephansi) |
I-Estrogen ephansi ithinta i-gut microbiome nokunyakaza |
- Ingcupo enkulu yokukhukhumeka, ukuboshwa kwesisu, nokungahambi kahle kwesisu |
- Gxila empilweni yesisu ngokudla okunamafutha amaningi nokugcwala kwamanzi okwanele |
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Ukusetshenziswa kwe-Birth Control (Amahomoni Okwenziwe) |
Amahomoni okwenziwe angalingisa imiphumela ye-estrogen ne-progesterone |
- Kungabangela ukushintsha ekunyakazeni kwesisu, ukukhukhumeka, nokudayisa okungathandeki |
- Qapha ukudla nezimpawu zokudayisa; xhumana nodokotela ngezinketho ezihlukile |
Umphumela Wezinto Zokuphila Ekuboshweni Kwesisu
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Into Yokuphila |
Umphumela Ekuboshweni Kwesisu |
Izeluleko Zokuphatha |
|---|---|---|
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Imikhuba Yokudla |
Ukwehluleka kwamafutha ekudleni kuholela ezindlini ezinzima nokudayisa okuhamba kancane |
- Yandisa ukudla kwamafutha (ukudla okugcwele, izithelo, imifino, ama-legumes) |
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Ukugcwala Kwamanzi |
Ukuphelelwa amanzi kungabangela ikholoni ukuthi lithathe amanzi amaningi esitulini, okuholela ekuboshweni kwesisu |
Phuza okungenani iziglasi ezingu-8 zamanzi ngosuku ukuze ugcine isitulo sibuthakathaka futhi uvikele ukuphelelwa amanzi |
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Ukuzivocavoca |
Ukwehluleka ukuzivocavoca kunganciphisa uhlelo lokudayisa, okuholela ekuboshweni kwesisu |
Hlanganyela emisebenzini yokuzivivinya okuvamile (umz., ukuhamba, ukujaha, i-yoga) ukuze unciphise ukunyakaza kwesisu |
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Ukuqina Nokuphila Kwengqondo |
Amazinga aphezulu okuqina angaphazanyiswa ukunyakaza kwesisu, okuholela ekuboshweni kwesisu |
Sebenzisa amasu okuqeda ingcindezi (ukucamngca, ukuqaphela, ukuphefumula okujulile) |
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Izindlela Zokulala |
Ukulala okubi noma izikhathi zokulala ezingavamile kungaphazanyiswa umsebenzi wokudayisa |
Gcina isimiso sokulala esiqondile ukuze uthuthukise ukunyakaza kwesisu okunempilo |
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Ukusetshenziswa Kwemithi |
Imithi ethile (umz., i-opioids, i-antacids, i-antidepressants) ingabangela ukuboshwa kwesisu |
Xhumana nodokotela ngezinketho ezihlukile noma sebenzisa ama-laxatives ngaphansi kokunakekelwa kwezokwelapha uma kudingeka |
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Isitayela Sokuphila Esingasuki |
Ukuhlala isikhathi eside noma ukungabi khona kokunyakaza kunganciphisa izinqubo zokudayisa |
Thatha ama-breaks amafupi ukuhamba noma ukuthambisa, futhi ugweme ukuhlala isikhathi eside |
|
Ukusetshenziswa kwe-Caffeine |
I-Caffeine eningi ingabangela ukuphelelwa amanzi, okuholela ekuboshweni kwesisu |
Limita ukusetshenziswa kwe-caffeine futhi yandisa ukugcwala kwamanzi ukuze uqondise umphumela wokuphelelwa amanzi wekofi noma itiye |
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Izindlela Zokudla |
Izikhathi zokudla ezingavamile noma ukwehluleka ukudla kungaphazanyiswa umsebenzi wesisu |
Dala ukudla okuvamile, okuqondile usuku lonke ukuze uthuthukise ukudayisa okuqhubekayo |
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Ukusetshenziswa kwe-Alcohol |
I-Alcohol eningi ingabangela ukuphelelwa amanzi nokuboshwa kwesisu |
Limita ukusetshenziswa kwe-alcohol futhi yandisa ukugcwala kwamanzi ukuze uqondise imiphumela yokuphelelwa amanzi |
Isifinyezo
Ukuboshwa kwesisu kuyinkinga evamile kwabesifazane, ikakhulukazi ngaphambi kwezikhathi zabo, ngenxa yokushintsha kwamahomoni njengokwanda kwe-progesterone phakathi nesigaba se-luteal. Amahomoni, kufaka phakathi amahomoni engcindezi, amahomoni e-thyroid, nama-hormones ezesondo, athinta kakhulu ukudayisa, ngokuvamile kubangela izimpawu ezifana nokukhukhumeka, ukuboshwa kwesisu, noma isifo sohudo. Izinto zokuphila ezifana nokudla okuncane kwamafutha, ukuphelelwa amanzi, ukungabi khona kokuzivocavoca, nokuqina nakho kuhlanganyela ekuboshweni kwesisu, kugcizelela ukubaluleka kwemikhuba enempilo.
Nakuba ukungakhululeki kokudayisa okungavamile kuyinto evamile, izimpawu eziqhubekayo noma ezinzima, ukulahlekelwa isisindo okungachazwanga, igazi esitulini, noma ukushintsha okukhulu emikhweni yesisu kungase kubonise isimo esingaphansi. Ukufuna iseluleko sezokwelapha kulawo mehluko kuqinisekisa ukutholakala kwesikhathi nesiphatho esisebenzayo.
Imibuzo Evamile
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Kungani ukuboshwa kwesisu kwenzeka ngaphambi kwesikhathi?
Ukuboshwa kwesisu ngaphambi kwesikhathi ngokuvamile kungenxa yokushintsha kwamahomoni, ikakhulukazi ukwanda kwe-progesterone, okunganciphisa ukudayisa. -
Isikhathi esingakanani ukuboshwa kwesisu kuhlala isikhathi esingakanani ngaphambi kwesikhathi?
Ukuboshwa kwesisu ngokuvamile kuhlala izinsuku ezimbalwa ngaphambi kokuba nesikhathi futhi ngokuvamile kuqeda uma isikhathi siqala. -
Ingabe ukuqina kungenza kube kubi ukuboshwa kwesisu ngaphambi kwesikhathi?
Yebo, ukuqina kungenza kube kubi ukuboshwa kwesisu ngokwandisa amazinga e-cortisol, okungaphazanyiswa ukudayisa ngesigaba sokuqala kwesikhathi.
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