Anthu omwe amadya chakudya chochepa, amadzikana okha chimwemwe, motero amawononga maganizo a munthu komanso kusowa kwa zinthu.
Otsatira
Maphunziro a sayansi asonyeza kugwirizana pakati pa mtima wamunthu ndi kusowa kwa mankhwala ndi zochitika. Anthu opitirira 2000 adachita nawo kuyesa. Zapezeka kuti anthu omwe amagwiritsa ntchito zochepazo, chiopsezo chotere ndi 67% kuposa onse. Folate imalimbikitsa kuphatikizidwa kwa S-adenosylmethylonin, mankhwala mu ubongo, omwe ndi achilengedwe olekerera. Vitamini B imapezeka mu nyemba, zitsamba ndi madzi a lalanje. Ndalama zoterezi ndi 400 mcg patsiku, koma mungafunikire kuwirikiza kawiri kuti mupewe kusungunuka. Vitamini Bi2 (mwambiri mwa nyama) imathandizanso, ntchito yake ya tsiku ndi tsiku ingakhale ndi zotsatira zofanana pa S-adenosylmethylonin ndi homosysteine.
Zaka zana zapitazo, chakudya chathu chinali ndi mafuta omega-3, omwe anthu ankawotcha nsomba ndi nyama ya ng'ombe yomwe inali yonenepa ndi tirigu, ndipo chiwerengero cha matenda ovutika maganizo chinkawonjezeka mochuluka kuposa lero. Chiŵerengero cha omega-6 mpaka omega-3 kuchokera pa 5: 1 mpaka 10: 1 chiri chabwino kwambiri, mwa anthu ambiri chiŵerengerochi chiri pafupi ndi 20: 1. Kuti muwonjezere mlingo wa omega-6, muyenera kudya mafuta ambiri, nsomba zonenepa, zomwe nyama zawo zili ndi mercury, monga salimoni ndi sardines. Pali nsomba kamodzi pamwezi sikukwanira. Zakudyazi ziyenera kudyedwa kangapo pa mlungu. Mafuta omwe ali ndi mafuta omega-3 m'minda yamasamba, mumatsinje ndi mafuta kuchokera. Kuchepetsa kugwiritsidwa ntchito kwa mankhwalawa kungakhale chinthu chovuta kwambiri m'malingaliro, kuchepa ndi kusowa kwa zinthu - chimodzi mwa mitundu ya kuvutika maganizo komwe kawirikawiri kumachitika m'miyezi yozizira. Nutritionists amavomereza kuti m'madera amenewo kumene chakudya cha munthu chimakhala ndi nsomba zambiri, osachepera chiwerengero cha anthu omwe akuvutika maganizo.
Kodi muli ndi vuto lililonse pamene mukufunika kuganizira? Mwina ndi chitsulo. Munthu amagwiritsa ntchito chitsulo chochepa kusiyana ndi chofunikira. Asayansi apeza kuti kusowa kwachitsulo kwa amai kungayambitse mavuto molondola komanso mofulumira kwambiri. Zizindikiro sizili zofanana nthawi zonse: zikhoza kukhala zosautsa, kuiwala, kutaya mphamvu, komanso monga chikhalidwe, thanzi labwino. Fufuzani mlingo wa hemoglobini ngati mukuganiza kuti mulibe chitsulo, kambiranani ndi dokotala yemwe angadziwe ngati pali chitsulo chowonjezera. Mwa njira, mankhwala monga mafuta ndi ofunika kuti kagwiritsidwe ntchito ka maselo a ubongo. Ndikumverera koipa kwa munthu ndi kusowa kwa zinthu, pali kugwirizana pakati pa maselo awa, kotero kukumbukira kungawonjezere. Kudya zakudya zomwe ziri ndi mafuta, monga mazira, batala wa kirimba, mkaka, zimakuchititsani kuti mupeze 420 mg womwe mukufunikira tsikuli.
Mchere amachititsanso kuti munthu akhale ndi maganizo komanso kusowa kwa zinthu. Kusokonezeka maganizo, nkhaŵa, zochitika zomwe zimayambitsidwa ndi matenda oyambirira, ziri zofanana ndi zizindikiro za kuchepa kwa calcium. Ndipotu, PMS ikhoza kukhala chisonyezero cha kuphwanya calcium ndi vitamini D kagayidwe kake, zomwe zikuwonetsa kuti pangakhale chiopsezo cha matenda otupa mafupa.
Calcium imakhudza kwambiri mahomoni, "imayambitsa" kupweteka, chifukwa imakhudzanso ntchito ya opaleshoni ya ubongo mu ubongo.
Calcium. Mkazi amafunika kashiki 600 mpaka 600 mg tsiku lililonse, koma kuchepetsa zizindikiro za PMS, mukufunikira 1000-1200 mg.
Magesiziyamu imathandizanso kusintha maganizo. Kafukufuku amasonyeza kuti zimapereka mpumulo kwa amayi omwe amavutika ndi mutu pa nthawi ya kusamba. Kudya kwa vitamini D (400 ME) tsiku ndi tsiku ndi magnesium (400 mg) kungathandizenso kuchepetsa PMS. Sipinachi, tofu, mbewu za mpendadzuwa zidzakuthandizira kudzaza mlingo wa tsiku ndi tsiku.