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Progesterone ndi hormone yofunikira yopangidwa mwachilengedwe ndi thupi kuti igwire ntchito zingapo zamthupi, makamaka zomwe zimakhudzana ndi chonde ndi mimba. Ngakhale imawonedwa ngati timadzi tachikazi, pamafunika amuna kuti apange testosterone, mahomoni okhudzana ndi mawonekedwe amunthu komanso kukula kwachiwerewere.
Kwa akazi, progesterone imafunikira pazinthu zosiyanasiyana monga kusunga chiberekero nthawi yapakati, kukonza chonde, kulimbikitsa chitetezo cha mthupi kuthana ndi ziwopsezo zamatenda amthupi, kuchepetsa chiopsezo chobereka asanabadwe komanso kuperewera padera ndikuwongolera msambo. Zovuta zokhudzana ndi progesterone zimatha kubweretsa zotupa zama cell ndi khansa ya m'mawere. [1]
Magulu a progesterone mthupi amatha kuwonjezeka ndi njira zosiyanasiyana, komabe, magwero azakudya amawerengedwa kuti ndi njira yabwino kwambiri yachilengedwe. M'nkhaniyi, tikambirana mndandanda wazakudya zopatsa mphamvu za progesterone. Onani.
1. Msuzi wobiriwira
Chasteberry kapena nirgundi yakhala ikugwiritsidwa ntchito pamavuto ambiri amtundu wa kubereka, mahomoni ndi njira zoberekera. Malinga ndi kafukufuku, mankhwala azitsambawa amatha kuthana ndi kusalingana kwama mahomoni ndikusintha kupanga progesterone mwa akazi. Komabe, m'maphunziro ena, kudya msuzi wamphongo ndi amuna kumakhala kovuta chifukwa kumatha kuchepetsa kuchuluka kwa testosterone. [ziwiri]
2. nthochi
Zakudya zomwe zili ndi vitamini B6 zimathandizira kupanga progesterone ndikusunga mahomoni oyenera. Banana ndi gwero labwino la vitamini B6 ndipo itha kuthandizira kukulitsa mahomoni a progesterone pochepetsa kuchuluka kwa estrogen. Zitha kuthandizanso kuchepetsa zizindikilo za PMS monga kuda nkhawa komanso kusinthasintha kwamaganizidwe.
3. Nyemba
Nyemba zodzala ndi michere monga zinc, magnesium ndi vitamini B6. Amathandizira kusunga milingo ya progesterone polimbikitsa kuwonongeka kwa zopangidwa ndi estrogen kuti zichepetse kuchuluka kwa estrogen. Kutsika kwa estrogen kumangowonjezera kuchuluka kwa progesterone. Izi zimathandiza kuthana ndi kupsinjika komanso kukhazika mtima pansi munthuyo.
4. Mafuta
Zakudya zina zimathandizira kuchepetsa milingo ya estrogen kuti kuchuluka kwa progesterone kukwere. Ngakhale mahomoni onsewa amafunikanso thupi la mkazi, nthawi zina, kuchuluka kwa estrogen kumatha kupangitsa kunenepa ndipo kumatha kuwonjezera kuchuluka kwa insulin chifukwa cha kulamulira kwa estrogen. Flaxseed ndi gwero lolemera la lignan ndipo limatha kuthandiza kumangirira estrogen yambiri. Izi zitha kuwonjezera kupanga progesterone mthupi. [3]
5. Zakudya Zam'madzi
Omega-3 ndi omega-6 fatty acids ndizofunikira kwambiri pakupanga progesterone ndikusunga mahomoni oyenera. Zakudya zam'nyanja monga mackerel, saumoni ndi tuna ndizolemera m'zakudya izi ndipo zimathandizira kukulitsa kuchuluka kwa progesterone mwachilengedwe. Nsomba zam'madzi ozizira monga shrimp zimathandizanso kukulitsa kuchuluka kwa progesterone mthupi.
6. Kabichi
Nkhumba za Cruciferous monga kabichi zili ndi phytoestrogens. Ndi mitundu yokhazikitsidwa ndi chomera ya estrogen-ngati mankhwala makamaka mwa mawonekedwe a genistein, biochanin, daidzein, glycitein ndi formononetin. Mwa izi, genistein amathandizira kulimbikitsa kupanga progesterone m'mimba mwake komanso kupewa kukula kwa maselo a khansa, kukonza magwiridwe antchito ndikuthandizira pakukula kwabwino. [4]
7. Mtedza wa Pine
Kafukufuku wina adati odwala omwe amadya mtedza wambiri monga mtedza wa paini ali pachiwopsezo chochepa chokhala ndi khansa ya m'mawere yokhudzana ndi kusamvana kwa estrogen-progesterone, poyerekeza ndi omwe amadya kwambiri. Polyphenols mu mtedza wa paini amatha kuthandizira kukulitsa kuchuluka kwa progesterone ndikuchepetsa chiopsezo cha mitundu ina ya khansa. [5]
8. Nkhuku
Nkhuku monga nkhuku zili ndi vitamini B6 wambiri komanso amino acid wofunikira wotchedwa L-Arginine. Pakubala kwazimayi, nitric oxide imagwira gawo lofunikira pakukhazikitsa, kupanga mitsempha yatsopano yamagazi ndikugwira ntchito kwathunthu kwa njira yoberekera ya amayi. Arginine imathandizira kupanga nitric oxide kuti ichite ntchito zofunikira kubereka komanso kubereka, kuphatikiza kupanga progesterone mthupi. [6]
9. Mbewu Dzungu
Vitamini C, arginine, zinc, magnesium ndi vitamini E ndizofunikira kwambiri popanga progesterone. Mbeu zamatungu ndizolemera pazinthu zonse zomwe zatchulidwazi, komanso zili ndi ma phytoestrogens omwe amathandizira pakulowetsa mahomoni komanso kupewa chiopsezo cha khansa ya m'mawere. [7]
10. Wheatgerm
Progesterone ndiyofunikira popewa kusamba mosalekeza ndi zizindikiritso za PMS. Wheatgerm yodzaza ndi zinc, selenium, calcium, magnesium ndi antioxidants monga beta-carotene, vitamini B6 ndi folic acid. Pamodzi, amathandizira kukulitsa progesterone yomwe ingathandize kuchepetsa mavuto akusamba ndi zizindikilo za PMS monga kusinthasintha kwa malingaliro. [8]
11. Nyemba zakuda
Nyemba zakuda zimakhala ndi zinc zambiri zomwe ndizofunikira pakupanga progesterone. Kugwiritsa ntchito nyemba zakuda kumathandizira chidwi cha Luteinising hormone chomwe chimayambitsa kuyambitsa mazira. Kuti muzindikire, thumba losunga mazira limapanga progesterone ikatha kutulutsa dzira kuti chiberekero chikhale chokonzekera kutenga pakati ndikukhazikika pambuyo pa umuna.
