Ukwanda kwondlo, ngamanye amaxesha, nokuba zihlasele, zihlasele phakathi kobusuku, ukoma rhoqo kunye nokuguquka kwemizwelo engalawulwayo - iimpawu eziqhelekileyo? Emva koko ungomnye walabo abaqhelana ne-premenstrual syndrome - i-PMS - ngokwabo. Kwaye nangona ininzi intombazana ayifuni nto, umfanekiso uguqulwa ngobudala: ngokwemilinganiselo, ngaphezulu kwe-90% yabasetyhini abaneziphumo ezithile ze-PMS. Ingakumbi ngokungafanelekanga ichaphazela abafazi, abathambekele ekuzaleni. Utshintsho kwimvelaphi ye-hormonal luvusa kubo ukutya okunobunzima. Kwiintsuku ezingama-3 ukuya ku-12 ngaphambi kokuqala kokuya esikhathini, inqanaba le-hormone progesterone landa kakhulu. Unoxanduva lokukhulelwa, kwaye umfazi obalindele inzala kufuneka adle kakuhle ukuba athwale umntwana. Ngenxa yoko, ngeli thuba umzimba wexesha elizayo umama kufuneka wenze izibonelelo zokusetyenziswa kwangomso.
Ngenxa yoko, ezi nkxwaleko zesikhashana, ezibonakala ngaphambi kokuya esikhathini, njengokuvuvukala, ukumbombola, ukubhubhisa kunye nokufumana ubunzima. Nangona kunjalo, amanye amantombazana ahlala kwisihlandlo somzimba, ukukhulula iimbombo ngexesha le-PMS kwaye, ngenxa yoko, ngokukhawuleza ikhula ngamafutha. Ngokufanelekileyo, ngaphambi kokuya esikhathini, ubunzima bamele benyuke ngo-900 g kuphela, oza kuthi emva kokuya esikhathini uya kuhamba. Nangona kunjalo, kuninzi lwabasetyhini, ukuguquka kwenzeke kwi-1-1.5 kg. Kwaye ngoku ke ucinge: isifiso se-wolfish senze ukuba udle 3 kg, emva kwakho kweyona nto ihlahlile 2.7. (Ngendlela, ukuba ubunzima "buhamba" kwimida emikhulu, ungamangali ngokubonakala kwe-striae kunye namanqaku atyulayo) Ngoko ke, 300 g yahlala emacaleni. Le ndlela isebenza rhoqo nyanga, ngokuthe ngcembe iqokelela amanoni amaninzi. Ukuze ungakhuli ububanzi phakathi kwe-PMS, kukufanelekile ukulandela imithetho elula.
Ukulawula ubunzima
Vuka kwisikali ubuncinane kanye ngenyanga - emva kweentsuku ezibalulekileyo, ngokukhethekileyo ngosuku olufanayo kwikhalenda yakho yokuya esikhathini - kwaye ubhale umphumo. Ukuba izalathisi zitshintshi, ngoko unako ukujamelana nesisondlo sakho sokuya esikhathini.
Musa ukuqhubeka malunga nomoya
Bonke abafazi bayazi ngaloo mihla engozi xa kukho umnqweno onzima wokutya ukutya kwaye abaninzi bayazibuza: "Ubuninzi bunjani bunzima bonyuka ngexesha lokuya esikhathini?" Hlabela ekhitshini umqondiso nge nyaniso elula: "I-PMS iya kudlula, kodwa ubunzima buya kuhlala." Iya kukuvimba indlela yakho kwifriji kwaye ayiyi kukuvumela ukuba uphonsa yonke into emlonyeni wakho.
Namela ukutya
Gwema ukutya okunamafutha - isinqumelo, ingulube, zonke iintlobo zee-sausages kunye neentshizi eziphezulu. Ulibale ukuba amazambane aphekiweyo, kwaye inkukhu inesikhumba kwaye ehlabathini kukho i-sauce yonke-i-mayonnaise. I-oyile yemifuno yenza umthamo wepuni, i-nati kunye nenani lembewu ngecandelo. Ukongeza, i-pickles, utywala, ubhiya kwaye, ngokuqinisekileyo, iilekese (kule ngcamango kubandakanya i-confectionery, i-pastries, isiqhamo esinomsoco, i-tshokoleta) kufuneka ibe yancinci kangangoko. Ukuqhuba incoko yezemfundo kunye nesiqingatha sakho sesibini, kunye nawe. Hlaziya indlela oziphatha ngayo ngexesha "eziphambili" izifo. Ngamadoda angakwaziyo ukunceda abesifazana ukuba banzima ngethuba elibunzima. Ubundlobongela obuqinileyo njengomlilo ukwesaba ukubonakaliswa kwindlela oyithandayo yokulwa nomzimba, ikakhulukazi iinyembezi, iingxabano, ukuxabana. Ngandlela zonke ukuzama ukunciphisa iintlungu zentombikazi, ukubonisa ukukhathazeka nokuqonda, zithenga kwaye zilungiselele zonke izitya ezithatyathwa yilo mfazi. Yintoni ukuxhaswa? Qaphela: njengomthetho, amadoda azisa i-chocolate eyintandokazi. Izigidi zeetoni ze-cocoa zibanjiswa ngabasetyhini jikelele kwi-PMS. Amanye amantombazana athumela isiqingatha sesibini esitolo kwisiproleti nakwibusuku. Kodwa zonke ezi tile zihlala ngokukhawuleza ezinqeni nasezinqeni!
Akunomfazi wesinyithi
Kubonakala ngathi ngokuza kwenyanga, ixesha eliyingozi kufuneka liphele. Kodwa oku akukwenzekayo. Njalo inyanga, ngeentsuku ezibalulekileyo, umfazi ulahlekelwa ngumyinge weglasi (malunga ne-100 ml) yegazi. Ngaba le nto ininzi okanye encinane? Abanye abafazi abavumi ukungahambi kakuhle ngeli xesha. Kodwa abanye baziva bebuthathaka, banozela njalo, phawula ukuhla kwehla ekusebenzeni kakuhle. Ngamanye amaxesha bafumana intloko, ukuhlaselwa koxinzelelo ukuya kuphelelwa amandla. Emva koko, igazi alikho amanzi! Umlambo obomvu, ngokuchanekileyo ukubunjwa kwawo, kuthintela ukubonakala kunye nenhlalakahle yowesifazane. Kwaye ekuhambeni kwexesha, i-blood formula iyashintsha: izinga le-hemoglobin kunye neeplatelets liyancipha, inqanaba lama-leukocyte landa. Ukuba ukutya kunokulinganisela, utshintsho olunjalo luyenzeka kubafazi ngaphandle kokulandelelana. Kodwa, ngelishwa, ngokumalunga neenani-phantse, malunga nama-50% wabameli bezesondo ezibuthathaka baneengxaki zegazi-ikakhulukazi phakathi kwamantombazana amantombazana, abathi, ngenxa yefashoni kunye ne-superstructure, bazitholela ngokwabo indlala kunye nezidlo. Isiphumo esiphezulu sokungondleki sisifo se-anemia (anemia), esenyuka kwiintsuku ezibucayi. Emva kwexesha lokuya esikhathini, malunga ne-30 mg yesinyithi iyalahleka. Ukuzama ukuhlawulela ilahleko, ukubuyisela amandla, abafazi baqala ukutya ngokunyanisekileyo, bekhetha ufulawa ozithandayo kunye nezitya ezimnandi, nangona i-ration ifuna ukwandisa isabelo semveliso enesinyithi.
Sondla igazi
Ngoko abafazi badla njani ngaphambi nangemihla ebalulekileyo? Khetha ukutya okunokutya, ukukwazi "ukondla" igazi: inyama enomzimba (inyama), inyama yenkomo, inkukhu, isibindi semvana, isibindi sesibindi, zonke iintlobo zee-mollusk ezibilisiweyo - zikhetha ngezontiwayo ezinjenge-mussels, i-oysters, imiski. Kweentlanzi, i-salmon yona nto ininzi kunye nensimbi ethe tye. Ukongeza, isinyithi sisemzini yeentaka, amaqanda (ngaphezulu kwinqanawa kunenkukhu), i-cocoa, i-sesame, iantyut (imisedare, i-walnuts, i-almond, i-citrus, i-hazelnuts), izithelo ezomileyo (i-apricots ezomileyo, izume), ishokoleta enombaba, ubhontshisi, ii-peas , iilentils, i-broccoli kunye ne-plums. Iqhawe kwi-intanethi lingabizwa ngokuba yi-corn bran. Ukwandisa izinga le-hemoglobin, kwanele ukongeza i-1-2 tablespoons ekudleni. l. nsuku zonke.