Kuwonjezeka kwa kudya, nthawizina ngakhale zhor, kulimbana pakati pa usiku, ludzu losalekeza ndi kusinthasintha maganizo kosadziletsa - zizindikiro zodziwika? Ndiye ndiwe mmodzi wa iwo amene amadziŵa matenda oyambirira - PMS - ndekha. Ndipo ngakhale atsikana ambiri samamva, chithunzichi chimasintha ndi zaka: malinga ndi chiwerengero, amayi oposa 90% amavutika ndi maonekedwe ena a PMS. Zopweteka makamaka zimakhudza madona, okonda kukhala wodzaza. Kusintha kwa mahomoni kumadzutsa chilakolako chakukhwima mwa iwo. Masiku 3-12 asanayambe kusamba, mlingo wa progesterone wa mahomoni umakula kwambiri. Iye ali ndi udindo pa mimba, ndipo mkazi akuyembekezera mwanayo ayenera kudya bwino kuti abereke mwanayo. Choncho, panthaŵiyi chiwalo cha mayi wamtsogolo chiyenera kupanga zosungira kuti zigwiritsidwe ntchito m'tsogolo.
Choncho, mavuto awa a kanthaŵi, akuwoneka musanayambe kusamba, ngati kutupa, kudzimbidwa, kupweteka komanso kulemera. Komabe, amayi ena ali pa nthawi ya thupi, kumasula zipsinjo pa nthawi ya PMS ndipo, motero, pang'onopang'ono amafoola mafuta. Choyenera, musanayambe kusamba, kulemera kwake kuyenera kuwonjezeka ndi 900 g, yomwe pambuyo pake idzachoka. Komabe, mwa amayi ambiri, kusinthasintha kumachitika mkati mwa makilogalamu 1-1.5. Ndipo tsopano taganizirani: njala ya wolf imakupangitsani inu kudya makilogalamu 3, mutatha kuponyera 2.7. (Mwa njira, ngati kulemera kwa "kuyenda" kumalekezero aakulu, musadabwe ndi maonekedwe a striae ndi kutambasula zizindikiro.) Kotero 300 g anakonza pambali. Njirayi imagwira ntchito mwezi uliwonse, pang'onopang'ono amapeza mafuta owonjezera. Kuti musapitirire kukula m'kati mwa PMS, ndi bwino kutsatira malamulo osavuta.
Kulemera kwake
Nyamuka pa mlingo kamodzi pa mwezi - pambuyo pa masiku ovuta, makamaka tsiku lomwelo pa kalendala yanu yakumwezi - ndipo lembani zotsatira. Ngati zizindikiro sizikusintha, ndiye kuti mumatha kupirira "kudya" kwanu.
Musapitirirebe ndi maganizo
Azimayi onse amadziwa masiku oopsa omwe ali ndi chilakolako chofuna kudya zakudya zoletsedwa ndipo ambiri akudabwa kuti: "Kodi kulemera kwachuluka bwanji pakapita kumwezi?" Khalani mu khitchini chizindikiro ndi choonadi chosavuta: "PMS idzatha, koma kulemera kudzatsala." Zidzatsekereza njira yanu kupita ku firiji ndipo sizidzakulolani kuti muponyedwe chilichonse m'kamwa mwanu.
Samalani chakudya
Pewani zakudya zonenepa - mafuta a nyama, nyama ya nkhumba, mitundu yambiri ya soseji ndi tchizi. Musaiwale kuti mbatata ndi yokazinga, ndipo nkhuku ili ndi khungu komanso kuti mdziko lapansi muli msuzi wochuluka - mayonesi. Mafuta a masamba amayeza supuni ya tiyi, mtedza ndi mbewu zomwe zimawerengedwa ndi chidutswa. Kuwonjezera pamenepo, pickles, mowa, mowa, komanso, maswiti (mu lingaliro limeneli mumaphatikizapo confectionery, pastries, chipatso chokoma kwambiri, chokoleti) ayenera kukhala osachepera ngati n'kotheka. Pangani zokambirana za maphunziro ndi theka lanu lachiwiri, komanso nokha. Fufuzani khalidwe lanu pa "matenda ovuta". Ndi amuna omwe mosadziwa amathandiza amayi kulemera panthawi yovuta. Kugonana mwamphamvu ngati moto kumawopa mawonetseredwe m'thupi lanu lomwe mumakonda kwambiri, makamaka misonzi, amatsenga, ndewu. Mu njira iliyonse kuyesa kuchepetsa mavuto a mayiyo, kusonyeza kudandaula ndi kumvetsetsa, amagula ndikukonzekera mbale zonse zomwe mkaziyo sazilora pamasiku wamba. Kodi kusungunula ndi chiyani ?! Samalani: monga lamulo, anthu amakonda kudya chokoleti. Mamilioni a matani a nyemba za cocoa amadya ndi amayi padziko lonse panthawi ya PMS. Amayi ena amatumiza theka lachiwiri ku sitolo kuti azipatsidwa chokoleti ngakhale usiku. Koma matayala onsewa amatha kukhazikika m'chiuno ndi m'chiuno!
Osati mzimayi wachitsulo
Zikuwoneka kuti pakubwera kwa msambo, nthawi yoopsa iyenera kutha. Koma izi sizikuchitika. Mwezi uliwonse, m'masiku ovuta, mkazi amatha pafupifupi theka la galasi (pafupifupi 100 ml) mwazi. Kodi izi ndi zambiri kapena pang'ono? Amayi ena samamva chisoni panthawiyi. Koma ena amadziona kuti ndi ofooka, kugona nthawi zonse, onani kuchepa kwakukulu muzochita bwino. Nthawi zina amamva kupweteka mutu, kuzunzika kwa chizungulire mpaka kutaya. Ndipotu, magazi si madzi! Madzi ofiira, omwe amawoneka bwino, amakhudza maonekedwe ndi ubwino wa mkazi. Ndipo pakapita msinkhu, magazi amawasintha: mlingo wa hemoglobini ndi mapulogalamu amachepetsa, mlingo wa leukocyte umakula. Ngati zakudya zowonongeka, kusintha koteroko kumachitika kwa amayi popanda tsatanetsatane. Koma, mwatsoka, molingana ndi chiŵerengero, pafupifupi 50% a oimira aumuna ofooka ali ndi mavuto amagazi - makamaka pakati pa atsikana aang'ono, omwe, chifukwa cha mafashoni ndi superstructure, amadzizunza okha ndi njala ndi zakudya. Chotsatira kawirikawiri cha kuperewera kwa zakudya m'thupi ndi matenda a kuchepa kwa magazi, omwe amakula mu masiku ovuta. Pambuyo pa nthawi ya kusamba, pafupifupi 30 mg ya chitsulo amatayika. Kuyesera kulipira malipiro, kubwezeretsa mphamvu, amayi amayamba kudya molimbika, kupatsa ufa wokonda kwambiri ndi zakudya zokoma, ngakhale kuti chakudyacho chiyenera kuwonjezera gawo la zitsulo.
Timadyetsa magazi
Nanga amayi amadya bwanji nthawi ndi nthawi yovuta? Sankhani zakudya zowonjezera, zowonjezera "kudyetsa" magazi: nyama yowonda (ng'ombe), ng'ombe, nkhuku, chiwindi cha mwanawankhosa, chiwindi cha chiwindi, mitundu yonse ya zida zophika - dzichepetseni nokha ndi zakudya zokoma monga mussels, oysters, nkhono. Nsomba, nsomba ndi yochuluka kwambiri ndi zitsulo zolondola. Kuwonjezera apo, chitsulo chiri mu nyama ya mbalame, mazira (zochuluka kuposa zinziri kuposa nkhuku), kakale, sesame, mtedza (mkungudza, walnuts, amondi, mtedza, nkhiti), zipatso zouma (apricots zouma, izume), chokoleti chowawa, nyemba, nandolo , mphodza, broccoli ndi plums. Mphamvu pazitsulo zingatchedwe kuti chimanga cha tirigu. Kuonjezera mlingo wa hemoglobini, kwanira kuwonjezera supuni 1-2 kuti idye chakudya. l. nthambi tsiku lililonse.