Yadda Za Ka Ci A Lokacin Jima'i: Jagora Mai Ƙarshe-ƙarshe da Lambobi na Gaskiya

Tsarinka yana canza abincinka, yawan kuzarinka da kuma yadda motsa jiki yake jin kowane wata, ko ka bi shi ko a'a. Maimakon yin gwagwarmaya da wannan da ƙarfin zuciya, yana da sauƙi a yi gyara biyu ko uku a kowane lokaci. Ga abin da ke canzawa, da kuma yadda za a yi game da shi.

Abin da ke canzawa a cikin sake zagayowar

Rana ta 1 ita ce ranar farko ta zubar da jini. Mataki na follicular yana gudana daga can zuwa ovulation (kusan rana ta 14 a cikin matsakaicin sake zagayowar), kuma lokacin luteal yana gudana daga ovulation zuwa lokacinku na gaba wanda ya fi dacewa a cikin kwanaki 12 zuwa 14. A kullum, ana yin haila na kwanaki 21 zuwa 35, kuma idan mutum ya yi wata-wata yana iya yin hakan na 'yan kwanaki.

Bambanci mai mahimmanci a cikin yanayin luteal idan aka kwatanta da yanayin follicular:

• kashe makamashi a lokacin hutu ne 28%8% mafi girma, wanda ga mafi yawan mata shine 80250250 kcal kowace rana
• yawan zafin jiki na ciki shine 0.3 0.0.5 °C mafi girma, don haka wuya zaman ji wuya, musamman a lokacin rani
• yawan cin abinci na kai tsaye ya karu da 9080280 kcal kowace rana wannan alama ce ta hormonal, ba rashin horo ba
• riƙe ruwa na 0.52 kg cikin kwanaki 36 da suka gabata kafin haila

Tsarin follicular (kwanaki 1 14): yi amfani da shi don aiki mai nauyi

Ƙarfin jiki ya fi karko, farfadowa ya fi sauri, kuma ƙarfin ya kai iyakarsa a nan ga yawancin mata. Shirya nauyinka mafi nauyi yanzu misali 455 sets na 36 reps a squats da deadlifts.

• Carbohydrates a kusa da horo: cin abinci tare da 11.51,5 g/kg na carbs 23 hours kafin, da kuma 306060 g na sauƙin narkewa carbs 306060 minti kafin wani wuya zaman.
• Ƙarfin furotin: 1.62.22.2 g/kg na nauyin jiki a kowace rana, ya bazu a kan abinci 4 na 254040 g kowanne. Ga mace mai nauyin kilogiram 65 wannan kusan 105140140 g ne a kowace rana.
• Abin da ke cikin calorie: idan kana gini, yawan adadin da kake da shi. 150250250 kcal ne mafi sauki rike a nan; idan kana yankan, a 300500500 kcal A wannan lokaci ne ake iya jurewa da karancin kudi.

Lokacin da kake da haila: Iron shine abincin da ya dace da bin sawu

Matsakaicin asarar jini a kowace sake zagayowar shine 305050 ml, wanda ya aikata fita zuwa game da 0.511 mg na baƙin ƙarfe kowace rana fiye da yadda maza suke bukata. Wannan shine dalilin da ya sa shawarar da aka ba da shawarar ga mata masu haihuwa shine: 18 MG kowace rana da 8 mg ga maza.

• Heme baƙin ƙarfe (155%35% an sha shi): 100 g na naman sa ≈ 2.53 mg, 100 g hanta ≈ 69 mg, 100 g na naman kaza mai duhu ≈ 1 mg.
• Ƙarfin ƙarfe na ba-heme (210%10% ya sha): 100 g dafaffen ruwan 'ya'yan itace ≈ 3.3 mg, 100 g dafaffen alayyafo ≈ 3.6 mg, 100 g chickpeas ≈ 2.9 mg.
• Vitamin C tare da abinci yana karawa da ba na hem ba sau 2 3. 50100 MG da yawa Ya isa rabin jan barkono ko kiwi daya.
• Kofi da shayi mai launin fata tare da abinci rage ragewar ƙarfe har zuwa 506060%. Ka kawar da kofi aƙalla awa ɗaya daga babban abincin nama ko kayan lambu.

Kada ka ɗauki ƙarin ƙarfe kawai idan akwai yawan ƙarfe yana tarawa kuma yana jawo matsalolinsa. Ka fara yin gwajin jini: cikakken jini da kuma ferritin.

Tsarin Luteal (kwanaki 15228): kuna ƙonawa, don haka ku ci karin

Yawancin kurakurai a nan sun fito ne daga kallon yunwa a matsayin maƙiyi. Yana aiki mafi alhẽri ga ƙara da 100250250 kcal kun riga kuna konewa, da gangan kuma a kan jadawalin.

• Ƙara daya shirya abun ciye-ciye na wajen 30 g na furotin + 40 g na carbs misali 200 g na yogurt na Girka tare da 40 g na oats da 'ya'yan itace.
• Tura furotin zuwa saman kewayon, 2,02.22,2 g/kg, tun da progesterone yana ƙara haɓakar furotin.
• Kada ka rage carbs; 35 g/kg a kowace rana rike horo inganci da yanayi barga.
• Abin sha 2.53 lita na ruwa a rana da kuma kada ku yi rage gishiri rage gishiri yawanci yakan sa kumburi ya fi muni, ba kyau ba.

Ƙaunar sukari

Hana yin amfani da kayan zaki zai sa mu yi sanyin gwiwa. Abin da ke aiki: ci abinci 203030 g na furotin da kuma 81010 g na fiber kafin ka kai ga wani abu mai dadi, da kuma gina a cikin wani shirin 150250250 kcal kayan zaki kullum. Barci ma yana da muhimmanci kasa da awa 6 yana kara yunwa a washegari, don haka ka yi burin samun karin sa'o'i shida na barci. 799 hoursKa yi tunani .

Rashin jin daɗi: abin da lambobi ke tallafawa

• Calcium 10001200 mg kowace rana yana da mafi ƙarfin shaida don rage alamun PMS. Shanu uku na madara (milk 200 ml + yogurt 150 g + cuku 40 g) zai kai ka kusan 90010001000 mg.
• Magnesium 200360360 mg kowace rana yana taimakawa tare da ƙuƙwalwa da ƙumburi a cikin ƙananan mata.
• Omega-3, 1 2 g EPA + DHA kowace rana kashi biyu na 100150150 g na kifi mai mai a kowane mako rage zafin ciwon haila.
• Ka riƙe maganin kafeyin a ƙasa da 200300300 mg (wani espresso ≈ 608080 mg) da kuma shan giya a cikin mako na ƙarshe; duka biyu suna lalata barci da damuwa.
• Fiber 253030 g kowace rana yana sa narkewa ya zama daidai, tun da progesterone yana rage saurin hanjin.

Ƙarfi da kuma sikelin

A da kuma 0.52 kg Ruwa ne, ba kitse ba, kuma ya tafi cikin kwanaki 36. Don haka kada ku yi hukunci da ci gaba daga safiya daya: amfani da wani Matsakaicin matsakaicin matsakaici na kwanaki 7, ko kuma kwatanta wannan lokaci na wata zuwa wata. Ƙara rage yawan adadin kuzari saboda wannan ƙaruwa ita ce hanya mafi mahimmanci ta rushe shirin da ya fi kyau.

Idan ka daina haila

A cikin mata masu motsa jiki, sanadin yawanci shine ƙananan samar da makamashi a ƙarƙashin 30 kcal da kilogram na nauyin jiki marar nauyi a kowace rana bayan cire abin da kuke ƙonewa a horo. Ga mace mai nauyin kilogiram 60 da yake da kitse na jiki kashi 20 cikin dari (kilogiram 48 na kitsen jiki), wannan iyaka kusan kusan kashi 20 ne. 1450 kcal da aka bari bayan motsa jiki. Rashin al'ada ba alamar ciwo ba ne; jikinka ne yake daina aiki, kuma yana da wuya a dawo da ƙashinsa.

Lokacin da za ka je wurin likita

• zubar da jini fiye da kwana bakwai, ko kuma yin wanka ta hanyar takardar takarda ko tampon kowane awa na sa'o'i 2 a jere.
• Yanayin da ya fi guntu fiye da Kwana 21 ko fiye da 35 kwanakin, ko babu lokacin da za a yi amfani da shi don watanni uku ko fiye da haka idan ba ki da ciki.
• Jin zafi wanda magungunan maganin ciwo na yau da kullun ba su taɓa shi ba kuma hakan yana kashe muku ranar aiki endometriosis da fibroids dole ne a cire su.
• Gajiya, numfashi a kan ƙananan aiki, launin toka, palpitations ko asarar gashi nemi cikakken jini da ferritin don bincika anemia.
• Canje-canjen yanayi da ke lalata aikinka da alaƙarka kowane wata (mai yiwuwa PMDD) wanda za'a iya magance shi, ba wani abu da za a jure ba.

Wannan bayani ne na gaba ɗaya, ba zai maye gurbin yin bincike ba. Idan kana amfani da maganin hana ɗaukar ciki na hormonal, matakan sun fi shimfiɗa kuma yawancin waɗannan gyare-gyare ba su shafi ci gaba da ci gaba da kasancewa a cikin watan maimakon haka.

Gajerun bayanai

• Protein da kuma sauran kwayoyin halitta 1.62.22.2 g/kg A cikin shekara guda, za ka iya samun ƙarin ci gaba a cikin rabin rabin sake zagayowar.
• A cikin yanayin luteal, da gangan ƙara 100250250 kcal maimakon yaƙi da yunwa.
• Ƙarfe 18 MG kowace rana, a hade da bitamin C kuma a ajiye sa'a daya daga kofi; kari kawai bayan gwajin ferritin.
• Ƙarfin calcium 10002001200 mg da yawaMagnesium da kuma magnesium 200360360 MG da yawa da kuma kifi mai mai mai sau biyu a mako shine mafi kyawun motsinku akan PMS.
• A da kuma 0.52 kg tsalle-tsalle a kan sikelin shine ruwa bi matsakaicin mako-mako kuma ka bar shirinka kadai.