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Jingdong book

一茶匙女性荷尔蒙的力量

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Books Fitness & Health Sexual health

Jingdong book

一茶匙女性荷尔蒙的力量

Name: 一茶匙女性荷尔蒙的力量
Brand: Jingdong book
SKU: 3120039971
Price: 26.00 USD
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逆龄美人的秘密！神奇的女性荷尔蒙平衡保健法，让你变瘦？变美？。变年轻！

女性一生中只会分泌约一茶匙的女性荷尔蒙，如何让荷尔蒙发挥功效，维持平衡相当重要！

容易疲劳、肌肤干燥、虚冷或潮热、心情不爽……其实都是因为荷尔蒙失调所引起的身心不适。

1天3餐、均衡饮食、适度运动、减压好眠，配合28天生理周期的调理，维持荷尔蒙平衡，让肌肤回春、身材紧致窈窕、永保青春与美丽！

自我照护，消除心、体、肤的不适症状，远离各种女人病！

Content Description

现在的你处于人生的哪个阶段？珍惜你的女性荷尔蒙——健康美丽的不老激素！现在就开始改变错误的生活方式，留住荷尔蒙，提升代谢力，唤醒体内的青春机制，让身体、心理、肌肤的恼人症状通通Out！

跟着本书学习从生活中全面提升荷尔蒙力的九堂课：

饮食——让身体由内而外焕发青春的“生机”食谱

健步走——无论何时何地都可以随机进行的有氧运动

伸展练习——调整自主神经与骨骼平衡，身体自然放轻松

阿斯汤加瑜伽——“呼吸法”＋“冥想”：将压力放空

睡眠——睡得香甜，起得痛快：睡眠讲究好品质

美肌——一起努力“减龄10岁”吧

按摩——促进淋巴液的停滞，积极将老旧废物排出体外

女性荷尔蒙制剂——调整荷尔蒙平衡的“口服避孕药”与“荷尔蒙补充疗法”

汉方——激发自愈力，延缓衰老速度的“中医能量”

Catalogue

序章

健康＆美丽所必不可少的“女性荷尔蒙”是什么？

4周改善生活方式——“减龄10岁”计划

运动

调整骨骼平衡?改善自主神经的第一步

伸展练习＋健步走

阿斯汤加瑜伽

瑜伽的“呼吸法”?“冥想”

将每天的压力放空！

饮食

摄取大豆异黄酮和酵素

身体由内而外重焕青春！

大豆食谱

酵素（“生食”）食谱

汉方

对症下药

延缓衰老速度的“中医能量”

美肌

对“暗沉”“浮肿”“潮红”有效

面部按摩＆化妆术

睡眠

睡得香甜，起得痛快

改善睡眠的妙招

熟悉最新医疗

更年期?妇科门诊指南

咨询室

月经周期各阶段的推荐食物

要努力保持最佳健康状态

附录

4周改善生活方式——“减龄10岁”计划表

Book Abstract

月经周期与女性荷尔蒙分泌的基础知识

女性荷尔蒙的分泌量随月经周期而变化。例如，经期过后身体一下子变得轻盈起来，皮肤也变好了，人也爱活动了，这些都是雌激素分泌增多的结果。相反，月经来临前，皮肤粗糙、饭量大增、焦躁不安等都是孕激素占据优势的缘故。把经期的第一天到下次月经的前一天算作一个周期，在这个周期内随着雌激素和孕激素的分泌量的增减，女性的情绪和身体反复发生微妙的变化。顺便说一下，月经周期在25~38天之内，都属于正常范围。

再稍微详细地说明一下吧。月经周期由四个阶段构成，月经开始后的第1~7天左右通称为“排毒期”，雌激素和孕激素都处于较低的稳定状态。其后至第14天左右的“欢欣期”是雌激素分泌旺盛的时期。雌激素的分泌在排卵日达到顶峰后开始减少，取而代之的是孕激素的分泌增多。第15~21天孕激素的分泌持续增加，这个时期被称为“调整期”。从第22天起孕激素的分泌下降，第22天到下次月经的前一天叫作“滞留期”。

要使雌激素和孕激素扬长避短，必须配合月经周期各个阶段的特点进行保养。

如果没有了女性荷尔蒙，会怎么样呢？

事实上，如果女性荷尔蒙停止分泌，就容易出现血管和骨骼变脆等不良反应。但是，如果能好好保养的话，延缓衰老进程、适度控制症状也是不难实现的。这对于外表和精神同样有效。

比如，忐忑不安或欢欣雀跃时分泌的幸福荷尔蒙“多巴胺”和能缓解压力的神经传导物质“血清素”，都对自主神经有调节作用，帮助我们保持健康且富有魅力的身心。另外，通过摄取与雌激素有类似功能的大豆异黄酮等方法，也能够保持美丽和年轻。因此，没有必要担心。

只有一点点紊乱也会酿成大事

女性荷尔蒙的平衡被打乱，会诱发月经不调、肩膀酸痛、浮肿、头痛、腰痛、容易疲劳、焦躁不安等症状。去医院检查也找不到病因时，大多数情况可以考虑与女性荷尔蒙分泌紊乱有关。如果因为没有明确的疾病就放任不管，不采取根本性的措施加以改善，那么本应受女性荷尔蒙保护的骨骼和血管就会变脆，甚至有发展到不孕症等严重事态的危险，所以一定要趁着症状尚轻提前应对。

要想调整荷尔蒙的平衡，从根本上解决上述症状，最好的办法是平时保证有规律的作息、均衡的饮食、适度的运动、优质的睡眠等，即过压力小的生活。但是，事情很难尽如人意。顺其自然，改善生活方式的诀窍就是不奢望完美。比如，前一晚聚会熬了通宵，那么第二天就早睡觉；如果吃盒饭或在外用餐，那就追加一份蔬菜，或炒或蒸，哪怕凉拌的也行。如果连这个也做不到的话，还可以有效利用含多种维生素和矿物质的保健品。睡前不要冲个淋浴就了事。即使只是用心泡澡，如果能坚持下去的话，结果也会大不相同。

人的一生中女性荷尔蒙的分泌量只有一茶匙，所以，很少的量就会影响我们的身体和情绪。反过来说，即使是些许的紊乱，也会立刻引起身心的不适。为了与女性荷尔蒙成为伙伴，保持健康和年轻，让我们从重新审视生活方式开始吧！

以四周为一个周期，改善生活方式！

——《“减龄10岁”计划表》的使用方法

将月经第一天设定为“1”，弄清今天对应第几天：

首先，将月经第一天设定为“1”，数一下今天是第几天，在天数栏下面的月日栏内填上今天的日期。计划表从填表之日（今日）起开始，下次月经的第一天为“1”。※月经周期不到28天的人即使填不满“28”，也要将下次月经的第一天设为“1”。月经周期长于28天的人可以增加积蓄期的天数，同样将下次月经的开始阶段重新设定为“1”。

通过表格核对每天的身体状况，了解月经周期和身体状况变化的关系：

填体温、体重、排便等，是为了掌握身体状况的基本信息。就寝时间和睡眠情况可以在第二天早上填。每天通过填表，可以知道自己的身体状况随着月经周期产生怎样的变化，以及为通过坚持各项目的锻炼身体状况将如何好转积累资料。

核对运动？饮食？按摩？睡眠等当天进行的各个项目：

本书从第27页开始介绍能有效提高女性荷尔蒙力量的运动、饮食和睡眠等各种项目。各项目每天每进行1次即标注√。也可以仅集中做自己认为能坚持下去的项目。每天坚持很重要，所以不要勉强，试着从力所能及的项目开始挑战吧！

月经周期的每个阶段，都要做有益身心的事情：

身体状态随雌激素和孕激素分泌量的多少而发生变化。本书第12、13、18页登载了一些适应生物钟的好的保养方法。哪怕您在生活方式方面有些许的改善，或者意识到有需要改善之处，都请标注√。

就像记身体变化日记一样，一有察觉到的事情就填上：

回顾过去的一天，在身体状况方面如果有任何察觉到的事情，就把它记下来吧！除此之外，还可以对自己的努力加以表扬。

……

Introduction

与女性荷尔蒙，和谐共处，一起努力减龄“10”岁吧！

挥之不去的疲劳、肩膀酸痛，再加上体寒、浮肿、月经不调……你把这些不适都归咎于年龄了吧？

如果能够掌握与女性荷尔蒙的相处方法，提升女性荷尔蒙的力量，不仅能立竿见影地消除上述不适，让身体由内而外恢复青春也易如反掌。

顾名思义，女性荷尔蒙是一种与我们的美丽和健康息息相关的物质。维持每个月的月经、妊娠和生育就不用说了，塑造充满弹性的肌肤和富有光泽的头发，以及富有女人味儿的柔软身体曲线也是女性荷尔蒙的拿手好戏。女性荷尔蒙不但主动承担了强化血管、骨骼和关节，打造强健体魄的任务，还能使大脑的运转更灵活，可以说这种荷尔蒙与女性的身心有着无法分割的关系。

女性荷尔蒙是在卵巢里生成的，由雌激素和孕激素组成，分别发挥不同的作用。雌激素的功能是培育卵泡，使子宫内膜增厚，创造易于受孕的环境，还能促进胶原蛋白的生成，使全身肌肤水嫩润泽等，对提升女性魅力具有很大的影响。

另一方面，孕激素的作用是维持妊娠。它使受精卵易于着床，储存妊娠应该具备的水分和养分，使皮脂分泌旺盛。有时也会引起浮肿、粉刺和经前综合征。

但是，女性荷尔蒙发挥作用的前提是这两种物质的均衡分泌。善于与女性荷尔蒙和谐共处是获得健康和美丽的秘诀。

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