Anayamba kuzindikira kuti masana chirichonse chimakwiyitsa, ndipo usiku amabwera kugona ndi maganizo opweteka? Pakatha mlungu umodzi amakoka chokoleti ndi chirichonse "chovulaza"? Kodi mukukumbukira tsiku lomwe liri lero? Mwina, mweziwu uyenera kuyamba posachedwa? Kuyambira mwezi ndi mwezi
Mkhalidwe wanu ndi womveka: nkhawa ndi thupi ndikumagwirizana ndi kusinthasintha nthawi zonse pa ma hormoni m'magazi ndi momwe thupi limagwirira ntchito.
Matenda a Premenstrual (PMS) amapezeka mwa amayi ambiri pakati pa nthawi ya ovulation ndi masiku oyambirira kusamba. Pamene mwezi ukuyamba, mudzakhalanso oyenerera komanso okondwa. Chinthu chachikulu ndi masiku 7 mpaka 10 asanakwane kuti aphunzire momwe angasamalire zochita zake komanso kuti asamangokhalira kuwonongera.
Matenda a Premenstrual onse amachitika m'njira zosiyanasiyana: Azimayi ena "amafotokozedwa bwino, ndipo wina chifukwa cha thanzi labwino sangathe kudzuka pabedi ndi kukakamizidwa kutenga nkhani.
kuwonjezereka kokwanira kapena kukulitsa kwa m'mawere; kusungira madzi m'thupi, kutupa kwa nkhope kapena manja; mutu; ululu mu minofu, ziwalo ndi ululu wammbuyo; kukhumba kwa mchere ndi okoma; chilema, kutopa kapena, mosiyana, mantha osokonezeka; kupalasa kwakukulu ndi "mafunde" a magazi kumaso; phulusa pa khungu. Kukhala ndi thanzi labwino kumaphatikizidwa ndi kusinthasintha kawirikawiri kwa maganizo. Kukhalabe ndi kuiwala kukuwoneka, kukwiya kumalowetsedwa ndi kumverera kwachisoni, kulira ndi kupsinjika maganizo.
Tsatirani ndondomeko ya PMS
Musagwere mumsampha wa matenda oyambirira kumathandiza kulemba m'mwezi. Poganizira pa kalendala zizindikiro zonse ndi masiku oyambirira ndi kutha kwa mwezi kwa miyezi itatu mzere, mutha kudziwa chifukwa cha matenda ndikuchitapo kanthu. Ngati zizindikiro za PMS zimakhalabe ponseponse, ndiye kuti muyenera kufufuza thandizo kwa katswiri wa maganizo. Kuchokera ku phobias obisika ndi mikangano yaumwini, chakudya chimodzi kapena phytopreparations sizingathetsedwe. Kulemba zokhumba zanu ndi zikhumbo zovuta kwambiri kapena, mosiyana, kukonda kwambiri kwa fungo linalake, zakudya zokondedwa zomwe simukuzikumbukira, musaiwale kuzindikira momwe thupi limayankhira kusintha kwa mahomoni.
Zowopsa
Monga momwe kafukufuku wasonyezera, chiopsezo choyamba kukhala ndi matenda oyambitsa matenda akuwonjezereka ndi amayi okha ndipo 1 peresenti yokha imadalira ubusa, ndiko kukhalapo kwa PMS kwa amayi ndi agogo. Koma pali zifukwa zowonjezereka za kukula kwa PMS, zomwe mungathe kuzilamulira: kupezeka kwachitetezo kwa nthawi yayitali; chisokonezo; kuchepa kwa vitamini B6, calcium kapena magnesium; kumwa kwambiri khofi ndi mowa; kusuta; zakudya zopanda nzeru.
Kusinthasintha, kusungunuka kwa madzi, kuwonjezeka kwa mphamvu ya m'mawere ndi kutopa kwathunthu kumayanjanitsidwa, monga lamulo, ndi kusowa kwa vitamini B6. Ngakhale migraine, chizungulire, kutsekedwa kwa mtima, kutaya mtima ndi kukhumba maswiti kwa masiku angapo asanafike kusamba amayamba chifukwa cha kusowa kwa magnesium.
Thandizani nokha kumwezi ndi matenda oyambirira - chitani vutoli. Ngati zizindikiro zoyamba kutsamba zimakhala zopweteka komanso zopitirirabe, ngakhale zilizonse zomwe zatengedwa, ndi bwino kutembenukira kwa mayi wazimayi amene angathandize. Mwamwayi, malinga ngati palibe mankhwala omwe angathandize 100% kuchepetsa PMS. Pakalipano, nkofunika kuti mutha kulamulira PMS, m'malo moletsa zizindikiro zake.
Taboo pa khofi
Chinthu chofunika kwambiri mu zakudya zotsutsana ndi PMS ndizochiyang'anitsitsa, kuchepetsa kwambiri kudya kwa nyama ndi "zachilendo". Perekani zokonda masamba, zipatso, mtedza, mbewu. Kodi kumveka ngati kotopetsa? Koma zimagwira ntchito ndithu! Chovuta kwambiri kwa amayi ambiri ndi kusiya khofi ndi chokoleti masiku ano. Koma izi ndizo zoyenera kuchita poyamba. Khulupirirani, mutakhala osangalala pa theka la ola, mudzakhumudwitsa mutu ndi tsiku lonse. Zamagulu okhala ndi caffeine amawononga vitamini B6, yomwe imakhudzidwa ndi kaphatikizidwe ka serotonin, timadzi timene timakhala ndi maganizo abwino.
Kupititsa patsogolo maganizo kumathandizira apricots, nkhuyu, prunes, zipatso zofiira ndi lalanje (persimmon ndi chipatso cha "masiku ovuta"!), Vitamini B6, magnesium ndi calcium. Kuti "zowopsa" masiku ano zikuphatikizapo zinthu zonse zamzitini ndi zowonongeka, mowa. Amatha kupweteka mutu ndi kutupa.
Mukufunikira masewera olimbitsa thupi mudziko lino. Kuchita masewera olimbitsa thupi kumapangitsa kuti oporphins apangidwe m'magazi, ndipo izi zimachepetsanso kupweteka komanso kuchepetsa kuwonetsa kwa maganizo. Koma mutatha katundu aliyense muyenera kuphunzira kupuma ndi kupuma bwino, mwinamwake inu mudzakhala "chifuwa cha chuma". Njira yodzisinkhasinkha kapena kupuma kwakukulu ndi yabwino "masiku ovuta". Gawo loyamba limapangidwa bwino mu gulu motsogoleredwa ndi mphunzitsi waluso. Popeza mwadziwa njirayi, mukhoza kugwiritsa ntchito nthawi zonse. Kuchokera ku ululu m'mimba pamunsi, ukhoza kumwa zakumwa za ginger, ndipo pamene mukufupa mawere sabata musanatenge mafuta madzulo primrose (2 capsules tsiku ndi chakudya).
Thandizani tiyi ndi chamomile ndi uchi , mandimu ndi timbewu timbewu timbewu. Pamene kutupa, onjezerani cranberries kwa tiyi kapena kumwa zipatso za zipatsozi. Zakudya zopatsa mafuta, mafuta a saladi, parsley, udzu winawake wothira mafuta) amachotsanso madzi ochulukirapo m'thupi. Lembani mafuta omwe simunawononge mbatata yokazinga, koma mothandizidwa ndi mtedza (kupatula nyemba) ndi mbewu za mpendadzuwa. Ali ndi vitamini E, omwe amalimbitsa chipiriro ndikuthandizira maonekedwe ena a PMS. Menyuyi iyenera kukhala ndi nsomba zambiri momwe zingathere (herring, salimoni, mackerel).