Ukuguquguquka kweHormonal kunzima ukukubona. Izimpawu zivame ukucashile, njengokukhathala noma ukushintshashintsha kwemizwa, futhi ngokuvamile ziyashintsha nomjikelezo wakho uma ungowesifazane.
Noma kunjalo, izimpawu zingakushiya udabukile lapho zishaya.
Ukubusa kwe-Estrogen kungenye yokungalingani kwama-hormone okuvamile kwabesifazane. Uma uhlangabezana nezikhathi ezinzima, ukushintshashintsha kwemizwelo, ukwehla kwesifiso socansi, ukulahlekelwa izinwele, ukukhathazeka noma ukukhathala, ikakhulukazi phakathi nengxenye ethile nengaguquki yomjikelezo wakho, ungase ube nokubusa kwe-estrogen.
Amazinga e-estrogen aphezulu anezimpande eziningana, kusukela ekudleni kuya kwezimonyo kuya endleleni osingatha ngayo ukucindezeleka.
Ngokuvamile, inhlanganisela embalwa. Izindaba ezinhle ukuthi ngokudla okufanele kanye nezinguquko zendlela yokuphila, ungakwazi ukuhlehlisa ukubusa kwe-estrogen futhi ubuyele ekuzizweni ungcono kakhulu.
Ake sibheke ukuthi kuyini ukubusa kwe-estrogen, kubangelwa yini, nokuthi yini ongayenza ukuze uvimbele noma uhlehlise amazinga e-estrogen aphezulu.
Nakuba ukubusa kwe-estrogen kungabathinta ngokuphelele abesilisa nabesifazane, lesi sihloko sizogxila ekubuseni kwe-estrogen yabesifazane.
Okuqukethwe
Kuyini ukubusa kwe-estrogen?
Uma ubusa i-estrogen, unenani eliphakeme ngokungenakulinganiswa le-estrogen ohlelweni lwakho.
I-Estrogen iyi-hormone yakho yocansi yabesifazane eyinhloko. Ezinye zezindima ezibalulekile ezidlalwa yi-estrogen emzimbeni wakho zihlanganisa ( 1 ):
- Ukukhula kwebele (i-estrogen ingesinye sezizathu ezenza ukuthi amabele akho avuvuke ezingxenyeni ezithile zomjikelezo wakho).
- Ukuqala nokulawulwa komjikelezo wakho wokuya esikhathini.
- Linganisa amazinga e-cholesterol.
- Ukulawulwa kwemizwelo nokulawula imizwa.
- Ukugcinwa kwamandla ethambo.
I-Estrogen isebenza ne-progesterone, enye i-hormone yocansi yabesifazane eyinhloko, ukulawula zonke izinqubo ezingenhla emzimbeni wakho.
I-Estrogen ne-progesterone zilawulana ohlelweni oluyinkimbinkimbi lokuhlola nokulinganisa. Uma bobabili besemazingeni okufanele ngabe bakuwo, izinto zihamba kahle. Kodwa uma okukodwa kokubili kubusa, omunye uba ngongalingani.
Kunezinhlobo ezimbili zokubusa kwe-estrogen:
- Umzimba wakho ukhiqiza i-estrogen eningi kakhulu.
- Izinga lakho le-progesterone liphansi ngokungavamile, okuholela ekungalinganini kwenani le-estrogen onayo uma kuqhathaniswa ne-progesterone.
Amazinga e-estrogen aphezulu angabangela imiphumela engemihle ehlukahlukene esukela kokuncane kuye kokuqina.
Izimpawu eziyi-9 zokubusa kwe-estrogen
Bobabili abesilisa nabesifazane bangathola ukubusa kwe-estrogen, kodwa izinkinga zempilo ezibangelayo zibukeka zihluke kancane phakathi kobulili.
Kwabesifazane, i-estrogen ephezulu ingabangela:
- Ukukhula kwesisindo (ikakhulukazi okhalweni nasokhalweni).
- Izinkinga zokuya esikhathini, ukuya esikhathini esinzima, noma ukuya esikhathini okungajwayelekile.
- Amabele e-Fibrocystic (izigaxa zebele ezingenawo umdlavuza).
- I-uterine fibroids (ukukhula okungewona umdlavuza esibelethweni).
- I-PMS kanye/noma ukushintsha kwemizwa.
- I-libido ephansi.
- Ukukhathala
- Ukucindezeleka.
- Ukukhathazeka
Kwabesilisa, ukubusa kwe-estrogen kungabangela:
- amabele akhulisiwe
- Ukungabi namandla.
- Ubunyumba.
Uma uhlangabezana nanoma yiziphi zalezi zimpawu, noma uma zifika futhi zihamba ezindaweni ezivamile phakathi nomjikelezo wakho (uma ungowesifazane), ungase ube nokubusa kwe-estrogen.
Indlela engcono kakhulu yokuqinisekisa ukucela udokotela wakho ukuhlolwa kwegazi noma umchamo ukuze ulinganise amazinga akho e-estrogen ne-progesterone.
Izimbangela ezi-5 Zokubusa Kwe-Estrogen
Lezi yizimbangela ezivame kakhulu zokubusa kwe-estrogen:
#1: Ukusetshenziswa kukashukela
Ukudla kudlala indima ebalulekile ekulinganiseni kwamahomoni akho. Ushukela nama-carbohydrate acwengekile awalungile kuma-hormone akho.
Ushukela wandisa i-insulin, enciphisa elinye ihomoni ebizwa ngokuthi i-sex hormone binding globulin (SHBG) ( 2 ). I-SHBG ibophezela ku-estrogen egazini, igcine ibhalansi.
Uma i-SHBG iphansi, akwanele ukubopha i-estrogen egazini lakho, futhi amazinga e-estrogen yakho akhuphuka ngaphezu kwalokho okufanele..
Lesi isibonelo esihle sokuthi amahomoni akho axhumeke kanjani. Ushukela uthinta i-insulin, ethinta i-SHBG, ekhulisa i-estrogen futhi, ngokuhamba kwesikhathi, ingaba nomthelela ekubuseni kwe-estrogen.
#2: Ingcindezi engapheli
Ukucindezeleka kuthinta zonke izinhlelo zomzimba wakho, kodwa kunomphumela obaluleke kakhulu kumahomoni akho.
Enye yezindlela ezilula ukuthi ukucindezeleka kungaholela ekubuseni kwe-estrogen ngokusebenzisa inqubo ebizwa ngokuthi "ukweba kwe-pregnenolone." Ingabe kusebenza kanjalo:
I-Pregnenolone iyisandulela samanye amahomoni amaningi, okuhlanganisa amahomoni ocansi namahomoni okucindezeleka.
Lapho ucindezelekile, umzimba wakho ucabanga ukuthi kukhona usongo okufanele ubhekane nalo. Iphambukisa i-pregnenolone ekukhiqizeni inani elikhulu i-cortisol, i-hormone yokucindezeleka eyinhloko yomzimba wakho.
Inkinga yukuthi kune-pregnenolone eningi kuphela okumele ihambe, futhi uma usebenzisa kakhulu ukwenza i-cortisol, unokuncane okutholakalayo ukwenza amahomoni ocansi afana ne-estrogen ne-progesterone.
Uma ukucindezeleka kunciphisa ukukhiqizwa kwe-estrogen ne-progesterone, kubangela kanjani ukubusa kwe-estrogen?
I-progesterone isebenza njengesandulela se-cortisol. Ngakho-ke lapho ukucindezeleka kuphezulu, i-progesterone isetshenziswa njengesandulela futhi ayikwazi ukwenza umsebenzi wakho ojwayelekile we-hormone yocansi emzimbeni wakho.
I-progesterone esetshenziswayo yehla kakhulu, ikushiye nokubusa okuhlobene kwe-estrogen.
#3: Imikhiqizo Yokunakekela Umuntu
Imikhiqizo eminingi yokunakekelwa komuntu siqu iqukethe ama-xenoestrogens, amakhemikhali alingisa ukuziphatha kwe-estrogen emzimbeni wakho. I-Xenoestrogens ihlukaniswa ngokuthi "iziphazamisi ze-endocrine" ngenxa yekhono layo lokuphazamisa uhlelo lwakho lwamahomoni.
Indlela evame kakhulu ama-xenoestrogens enza ngayo imiphumela iwukubopha kanye nokwenza kusebenze ama-estrogen receptors. Banamathela kuma-receptors akho njengoba nje bengenza i-estrogen, kodwa ngenxa yokuthi awafani ngokwekhemikhali ne-estrogen, angavula noma avale izindlela ngezindlela ezingalindelekile.
AmaParabens ane-estrogenic kancane, futhi ucwaningo lwakamuva luphakamisa ukuthi ulwele ukuwaqeda. Esikhundleni salokho, ama-parabens aqongelela, kancane kancane athinte amazinga e-estrogen yakho isikhathi eside usebenzisa imikhiqizo equkethe ( 3 ) ( 4 ).
Izihlungi ze-UV nazo ziyi-estrogenic. Lezi zivamile kuma-sunscreens nama-creams okuvikela ama-UV futhi ahamba ngamagama ahlukahlukene, kuhlanganise i-octyl Methoxycinnamate, i-benzophenone,okukhishwa kwe-camphor y i-cinnamate derivatives. Izihlungi ze-UV ziphazamisa kokubili i-estrogen ne-testosterone ( 5 ).
Uma ufuna ukwazi ukuthi iphephe kangakanani imikhiqizo yakho yokunakekelwa komuntu siqu (nokuthi yiziphi ezinye izindlela ongazisebenzisa esikhundleni salokho), hlola iwebhusayithi weQembu eliSebenzayo lezeMvelo.
I-EWG ilinganisela izimonyo nemikhiqizo yokunakekela umuntu ngokusekelwe ezithakweni zayo. Ungasesha imikhiqizo oyisebenzisayo futhi ubone ukuthi inqwabelana kanjani.
#4 Ipulasitiki
Cishe uye waqaphela inani elikhulayo lamalebula "angenayo i-BPA" emabhodleleni amanzi, iziqukathi zokugcina ukudla, neminye imikhiqizo yepulasitiki.
I-BPA imele i-Bisphenol A. Iyisiphazamisi se-endocrine kanye ne-estrogen yemvelo. Ukuchayeka isikhathi eside kuhlotshaniswa nobungozi bokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, ukungazali, kanye nezinhlobo ezithile zomdlavuza ( 6 ).
I-BPA isetshenziselwa ukwenza imikhiqizo yepulasitiki efana nokupakishwa kokudla. Iphinde yengezwe ekunambeni kwezimpahla ezisemathinini. Umzimba wakho ubamba i-BPA futhi kuba nzima ukuyihlephula. Ngakho-ke, njengama-parabens, i-BPA kancane kancane inqwabelana emzimbeni wakho ( 7 ).
Izinkampani eziningi zisukile ekusebenziseni i-BPA ezintweni zazo zepulasitiki. Nokho, ukubona ilebula ethi "i-BPA-free" kungase kungenele ukuqinisekisa ukuphepha kwakho kuma-xenoestrogens.
Okunye ukushintshwa kwe-BPA nakho kunomsebenzi we-xenoestrogen emzimbeni wakho. Olunye ucwaningo lwathola ukuthi i-acrylic, i-polystyrene, i-polyethersulfone, nezinhlaka ze-Tritan™ zingaphinda zikhiphe amakhemikhali aphazamisa i-endocrine.
Kungcono ukugwema ipulasitiki uma ukwazi. Ingilazi engeyona eyepulasitiki neziqukathi zensimbi engagqwali zingcono kukho kokubili impilo yakho nendawo ezungezile.
#5 Amafutha amaningi emzimbeni
Amafutha amaningi emzimbeni nawo andisa umsebenzi we-estrogen. Abesifazane abakhuluphele banamazinga aphezulu kakhulu e-estrogen, ahlobana nengozi eyandayo yomdlavuza webele.
Kubaluleke kakhulu ukususa amafutha amaningi emzimbeni uma ukwi-postmenopausal. Ngaphambi kokuya esikhathini, umzimba wakho ngokuyinhloko uhlanganisa i-estrogen emaqanda akho.
Nokho, ngemva kokunqamuka kokuya esikhathini, lapho ama-ovari akho engasewona umthombo osebenzayo we-estrogen, izicubu zakho ze-adipose (amangqamuzana amafutha) zithatha indawo yamaqanda akho futhi ziqala ukukhiqiza i-estrogen eyengeziwe.
Lokho kusho ukuthi uma unamafutha amaningi emzimbeni, yilapho uzokhiqiza i-estrogen eyengeziwe.
Lokhu kuba yinkinga kwabesifazane abakhuluphele ngemva kokunqamuka kokuya esikhathini futhi kungaholela ekukhiqizweni kwe-estrogen ngokweqile ( 8 ).
Ungahlehlisa kanjani ukubusa kwe-estrogen
Ukungalingani kweHormonal kungakhungathekisa. Izindaba ezinhle ukuthi kunezinto ezimbalwa ongazenza ukuze uzilungise.
Izihluthulelo ezimbili zokuvimbela noma zokubuyisela emuva ukubusa kwe-estrogen wukukhawulela ukuchayeka kwakho ku-estrogen kuyilapho ususa i-estrogen eyengeziwe ohlelweni lwakho. Nazi ezinye izindlela zokubuyisela ibhalansi ye-hormonal:
#1: Susa ushukela
Ushukela awulungile neze kuwe. Kungaphezu nje kwe-estrogenic: i ushukela kunomthelela esifweni senhliziyo, isifo sikashukela, ukukhuluphala, ukuvuvukala, ukulimala kwesibindi, nokunye.
Kungakhathaliseki ukuthi yikuphi ukudla okudlayo, zama ukudla ngaphansi kwamagremu angu-20 kashukela ngosuku. Uzobukeka futhi uzizwe ungcono ngakho, futhi kuzosiza ukuvimbela ukubusa kwe-estrogen.
#2: Sekela isibindi sakho
Isibindi sakho siyisitho esiyinhloko esilawula ukuphuma kwe-estrogen. Ukuthuthukisa ukusebenza kwesibindi sakho kuzosiza umzimba wakho ukhiphe ubuthi obunqwabelene be-estrogen. Nawa amathiphu okusiza isibindi:
- Thatha izithako ezisekela isibindi ezifana nethistle yobisi, i-NAC (n-acetylcysteine), i-calcium d-glucarate, kanye nezimpande ze-burdock.
- Zivocavoce njalo. Ukuzivocavoca kuthuthukisa ukusebenza kwesibindi.
- Sebenzisa amakhambi okupheka afana ne-parsley, i-turmeric, i-coriander, ne-oregano, konke okuvuselela isibindi sakho.
#3 Yiba umthengi oqaphelayo
Kunzima ukugwema amapulasitiki ngokuphelele, ngakho-ke uma uthenga amapulasitiki, qiniseka ukuthi athi "i-BPA-free" ephaketheni.
Noma nini lapho kungenzeka, gcina ukudla kwakho ezitsheni zengilazi futhi usebenzise ibhodlela lamanzi elingasetshenziswa kabusha le-BPA esikhundleni sokuthenga amabhodlela epulasitiki.
Izimonyo nemikhiqizo yokunakekelwa komuntu siqu iqukethe amakhemikhali amaningi kakhulu aphazamisa amahomoni ukuze uwabhale lapha. Thatha ukuqagela futhi uthenge imikhiqizo elinganiselwe izinkampani ezifana I-EWG.
#4 Lawula ingcindezi yakho
Amahomoni akho okucindezeleka namahomoni ocansi anobudlelwane obuseduze futhi obungehlukaniseki. Ngokulawula ukucindezeleka kwakho nokugcina ama-hormone okucindezeleka ebhalansi, uzophinde uthinte ngokuqondile ibhalansi yamahomoni akho ocansi. Ezinye zezindlela zokunqanda ingcindezi yilezi:
- Ukuzindla.
- Ukuzivocavoca umzimba.
- Ukuphefumula.
- Nsuku zonke.
Ukudla kwe-ketogenic kungasiza kanjani
Ukulandela ukudla kwe-ketogenic kungasiza ukulinganisela amahomoni akho ngezindlela ezimbalwa.
Umphumela oqondile kakhulu wokudla kwe-keto kumahomoni akho ocansi ukwehla insulini. Ukusika ama-carbohydrate kugcina i-insulin yakho izinzile futhi iphansi, okulinganisa i-SHBG yakho futhi kungasiza ukugcina amazinga e-estrogen yakho eqinile.
Enye indlela yokudla kwe-keto engasekela impilo yakho ye-hormonal ngokunciphisa ukuvuvukala.
Amazinga aphezulu okuvuvukala angakhuphula umsebenzi wehomoni ehlanganisa i-estrogen ebizwa ngokuthi i-aromatase. Lokho kusho ukuthi uma uba nokuvuvukala okwengeziwe, kulapho umzimba wakho ukhiqiza i-estrogen eyengeziwe. I-aromatase ephezulu ngenxa yokuvuvukala okungapheli ixhunyaniswa nengozi eyengeziwe yomdlavuza webele ngenxa yokukhiqizwa kwe-estrogen ngokweqile ( 9 ).
Uma ulandela ukudla kwe-ketogenic, umzimba wakho udala inqwaba ye-ketone beta-hydroxybutyrate (BHB). Bhb kuvimbela izindlela zokuvuvukala emzimbeni wakho, okungase kuvimbele ukusebenza ngokweqile kwe-aromatase.
Indlela Yokuphatha Ukubusa Kwe-Estrogen
Kafushane, nazi izindlela ezine zokuqeda i-estrogen eyeqile:
- Gwema ushukela.
- Lawula ingcindezi njengochwepheshe.
- Gwema imikhiqizo yokunakekelwa komuntu siqu ephazamisa amahomoni.
- Zama ukudla okune-ketogenic.
Ukudla kwe-keto kunezinzuzo eziningi ezahlukahlukene ngaphandle kokulinganisa amahomoni akho.
Yehlisa ukuvuvukala, isheshise imetabolism yakho, yenza kube lula ukuncipha, futhi ingakunika amandla angashintshi usuku lonke. Ungaqala i-keto namuhla ngalo mhlahlandlela ophelele woku abaqalayo be-keto. Zama lawa macebiso futhi ubone ukuthi uzizwa kanjani!