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IProgesterone iyi-hormone ebalulekile ekhiqizwa ngokwemvelo ngumzimba ngemisebenzi eminingi yomzimba, ikakhulukazi leyo ehlobene nokuzala nokukhulelwa. Yize ithathwa njengehomoni yabesifazane, iyadingeka ngabesilisa ukukhiqiza i-testosterone, i-hormone ehlobene nokubukeka komuntu nokukhula kocansi.
Kwabesifazane, i-progesterone iyadingeka ngezinhloso ezahlukahlukene njengokugcina isibeletho ngesikhathi sokukhulelwa, ukwenza ngcono ukuzala, ukukhulisa amandla omzimba ukulwa nezinsongo ze-immunologic, ukunciphisa ubungozi bokuzalwa ngaphambi kwesikhathi nokubeletha nokulawula umjikelezo wokuya esikhathini. Ukukhathazeka okuhlobene ne-progesterone kungaholela ngisho nasezicutshini zeseli nomdlavuza webele. [1]
Amazinga eprogesterone emzimbeni angakhuphuka ngezindlela ezahlukahlukene, kepha, imithombo yokudla ibhekwa njengeyona ndlela enhle yemvelo. Kulesi sihloko, sizoxoxa ngohlu lokudla okwandisa i-progesterone. Bheka.
1. I-Chasteberry
I-Chasteberry noma i-nirgundi isetshenziselwe izinkinga eziningi zohlelo lokuzala, lwehomoni nokuzala. Ngokuya ngocwaningo, lokhu kwelashwa ngamakhambi kungaphatha ngempumelelo ukungalingani kwamahomoni futhi kuthuthukise ukukhiqizwa kweprogesterone kwabesifazane. Kodwa-ke, kwezinye izifundo, ukuphekwa kwe-chasteberry ngabesilisa kuyimpikiswano njengoba kunganciphisa amazinga e-testosterone. [okubili]
2. Ubhanana
Ukudla okunothe ku-vitamin B6 kusiza ekukhiqizeni i-progesterone futhi kugcina amazinga ama-hormonal elingana. Ubhanana ungumthombo omuhle kavithamini B6 futhi ungasiza ukukhuphula amazinga ama-hormone e-progesterone ngokunciphisa ukubusa kwe-estrogen. Kungasiza futhi ukwehlisa izimpawu ze-PMS njengokukhathazeka nokushintshashintsha kwemizwelo.
3. Ubhontshisi
Ubhontshisi ugcwele izakhamzimba ezinjenge-zinc, i-magnesium novithamini B6. Basiza ukugcina amazinga e-progesterone ngokukhuthaza ukuwohloka kwemikhiqizo ye-estrogen ukunciphisa amazinga e-estrogen. Ukwehliswa kwe-estrogen kwandisa ngokuzenzakalela amazinga eprogesterone. Lokhu kusiza ukulwa nokucindezeleka nokuzola umuntu.
4. Ifilakisi
Ukudla okuthile kungasiza ukwehlisa amazinga e-estrogen ukuze amazinga e-progesterone akwazi ukukhuphuka. Yize womabili ama-hormone edingeka ngokulinganayo emzimbeni wesifazane, kwezinye izimo, i-estrogen eyeqile ingadala ukwanda kwesisindo futhi ingakhuphula amazinga e-insulin ngenxa yokubusa kwe-estrogen. I-flaxseed ingumthombo ocebile we-lignan futhi ingasiza ukubopha i-estrogen eyeqile. Lokhu kungakhuphula ukukhiqizwa kweprogesterone emzimbeni. [3]
5. Ukudla kwasolwandle
I-Omega-3 ne-omega-6 fatty acids zibaluleke kakhulu ekukhiqizeni i-progesterone nokugcina amazinga ama-hormonal alinganisiwe. Ukudla kwasolwandle okufana ne-mackerel, i-salmon ne-tuna kunothile kulezi zakhi zomzimba futhi kusiza ukukhuphula amazinga e-progesterone ngokwemvelo. Izinhlanzi zeColdwater ezifana nezimfanzi nazo zisiza ukukhulisa amazinga e-progesterone emzimbeni.
6. Iklabishi
Imifino yeCruciferous efana neklabishi iqukethe ama-phytoestrogens. Zingama-compounds atholakala ezitshalweni afana ne-estrogen ikakhulukazi ngesimo se-genistein, biochanin, daidzein, glycitein ne-formononetin. Phakathi kwalokhu, i-genistein isiza ukukhuthaza ukukhiqizwa kwe-progesterone kuma-ovari kanye nokuvimbela ukukhula kwamangqamuzana omdlavuza, ukuthuthukisa imisebenzi yezocansi nokusiza ekukhuleni okunempilo kokuzala. [4]
7. Amantongomane kaphayini
Ucwaningo luthi iziguli ezidla amantongomane amaningi njengamantongomane kaphayini zisengozini encane yokuba nomdlavuza webele ohlobene nokungalingani kwe-estrogen-progesterone, uma kuqhathaniswa nalezo ezidla kakhulu. Ama-polyphenols kumantongomane ephayini angasiza ekwandiseni amazinga e-progesterone futhi anciphise ubungozi bezinhlobo zomdlavuza ezihambisanayo. [5]
8. Izinkukhu
Izinkukhu ezifana nenkukhu zinothe ngo-vitamin B6 kanye ne-amino acid ebalulekile ebizwa nge-L-Arginine. Ekuvundeni kwabantu besifazane, i-nitric oxide idlala indima ebalulekile ekufakweni, ekukhiqizeni imithambo yegazi emisha nokusebenza jikelele kohlelo lokuzala lwabesifazane. I-Arginine isiza ekukhiqizeni i-nitric oxide ukwenza imisebenzi ebalulekile yokuzala kanye nokuzala, kufaka phakathi ukukhiqizwa kweprogesterone emzimbeni. [6]
9. Imbewu Yamathanga
I-Vitamin C, i-arginine, i-zinc, i-magnesium ne-vitamin E yizakhamzimba ezibalulekile ekukhiqizeni i-progesterone. Imbewu yethanga icebile kuzo zonke izakhamzimba ezibalwe ngenhla, kanye nokuqukethe ama-phytoestrogens asiza ekulinganiseni amazinga e-hormonal nokuvikela ingozi yomdlavuza webele. [7]
10. Ukolweni
Iprogesterone ibalulekile ekuvikeleni ukuya esikhathini kanye nezimpawu ze-PMS. I-Wheatgerm igcwele i-zinc, i-selenium, i-calcium, i-magnesium nama-antioxidants njenge-beta-carotene, i-vitamin B6 ne-folic acid. Ngokubambisana, banomthelela ekwandiseni ukukhiqizwa kweprogesterone okungasiza ekunciphiseni izinkinga zokuya esikhathini kanye nezimpawu ze-PMS njengokushintshashintsha kwemizwelo. [8]
11. Ubhontshisi Omnyama
Ubhontshisi omnyama uqukethe inani eliphezulu le-zinc elibalulekile ekukhiqizeni i-progesterone. Ukusetshenziswa kobhontshisi omnyama kusiza ukukhuthaza i-Luteinising hormone ebhekele ukuvusa i-ovulation. Ukuqaphela, ama-ovari enza iprogesterone ngemuva kwe-ovulation ukwenza isibeletho sikulungele ukukhulelwa nokufakelwa ngemuva kokukhulelwa.
