Waqala ukuqaphela ukuba ngemini yonke into iyacaphukisa, kwaye ebusuku kuphuma ukulala nokungabikho kwengqondo? Ngeveki isusa i-tsholetele kunye nayo yonke into "eyingozi"? Uyakhumbula ukuba unjani namhlanje? Mhlawumbi, inyanga kufuneka iqale ngokukhawuleza? Ukususela kwenyanga ukuya kwinyanga
Imeko yakho iyaqondakala: uxinzelelo lomzimba kunye nomoya luhambelana nokuguquka rhoqo kwizinga lamahomoni egazini kunye nokuphendula komzimba ngamnye kulo.
I-Premenstrual syndrome (PMS) iyenzeka kubasetyhini abaninzi phakathi kwexesha lokuvuthwa kunye neentsuku zokuqala zokuya esikhathini. Xa kuqalwa ngenyanga, uya kuphinda uhlalisane kwaye ujabule. Into ephambili yimihla engama-7-10 ngaphambi kokuya esikhathini ukuba afunde indlela yokulawula izenzo zakhe kwaye angathatyathwa "kukuqumba" kwe-hormone.
I-Premenstrual syndrome kuyo yonke into eyenziwa ngeendlela ezahlukeneyo: kwamanye amabhinqa "ayichazwa kakuhle, kwaye umntu ngenxa yempilo embi akanakukwazi ukuphuma ebhedeni kwaye unyanzelekile ukuba athathe i-bulletin.
ukwanda komzwelo okanye ukwandiswa kwebele; ukugcinwa kwamanzi emzimbeni, ukuvuvukala ubuso okanye izandla; intloko; intlungu kwiimisipha, iingxube kunye nentlungu emva; unqwenela ukotya noxolo; ukunyaniseka, ukukhathala okanye, ngokuchaseneyo, ukuxhalaba ngokwexhala; i-palpitation eqinile kunye "namanqina" egazi ebusweni; uhluthwa elukhumbeni. Ubuthathaka obuhle obungokwenyama buxhaswa yiinguqulelo zengqondo rhoqo. Ukungabikho kunye nokukhohlwa kubonakala, ukucasula kuthatyathwa yinto yokudandatheka, ukukhala nokudandatheka.
Khokela idayari ye-PMS
Musa ukuwela kwisicupho se-premenstrual syndrome uncedo lwedaydaystriation. Ukuphawula kwikhalenda zonke iimpawu kunye nemihla yokuqala nokuphela kwenyanga ubuncinane kwiinyanga ezintathu emva koko, uya kuba nako ukucacisa imbangela yokugula kwaye uthathe inyathelo. Ukuba iimpawu ze-PMS zihlala kulo lonke umjikelezo, kufuneka ufune uncedo kwisifo sengqondo. Ukusuka kwi-phobias efihliweyo kunye nokuxabana komntu, ukutya okunye okanye i-phytopreparations ayikwazi ukupheliswa. Ukubhala phantsi izinto zakho kunye neminqweno enzima kakhulu okanye, ngokuchasene, ukungafuni ukuphika okwenziweyo, ukutya okuthandwayo ngaphambili, ungakulibali ukuphendula impendulo yomzimba kwiinguqu ze-hormone.
Izinto zobungozi
Njengokuba uphando lubonakalisile, ingozi yokuhlaziya isifo se-premenstrual syndrome ihlaselwe ngabasetyhini ngokwabo kwaye i-1% kuphela ixhomekeke kubuhedeni, oko kukuthi, ubukho be-PMS kumama nogogo. Kodwa kukho izinto ezinobungozi ekuphuhliseni i-PMS, ongayilawula: ukungabikho komsebenzi okwexesha elide; uxinzelelo; ukungabikho kwe-vitamin B6, i-calcium okanye i-magnesium; ukusetyenziswa ngokweqile kwekhofi kunye notywala; ukutshaya; ukutya okunengqiqo.
Ukuguquka kwemizwelo, ukugcinwa kwamanzi, ukunyuka kwengqondo kwebele kunye nokukhathala okuqhelekileyo kunxulumene, njengommiselo, ngokungabikho kwe-vitamin B6. Nangona i-migraine, utywala, intliziyo, ukunyaniseka kunye nokulangazelela iiswidi ngeentsuku ezimbalwa ngaphambi kokuya esikhathini kubangelwa ukusilela kwe-magnesium.
Zincede ngokuya esikhathini kunye ne-premenstrual syndrome - thatha imeko phantsi kolawulo. Ukuba iimpawu zangaphambili zibuhlungu kwaye ziphikelela, nangona zonke iindlela ezithathwayo, kuyafaneleka ukubuyela kumntwana wesifo somzimba oza kunceda. Ngelishwa, ngokungakhathaliseki ukuba akukho nyeza eya kuthi i-100% ikhusele i-PMS. Okwangoku, kubalulekile ukukwazi ukulawula i-PMS, kunokubamba iimpawu zayo.
Taboo kwikhofi
Into ebaluleke kakhulu kwi-"anti-PMS" yokutya kukugcina ngokugqithiseleyo, ukunciphisa ngokunyanisekileyo ukutyiwa kwamafutha ezilwanyana kunye nayo yonke into "engeyonto". Nika okukhethekileyo kwimifuno, izithelo, izantyambo, imbewu. Ngaba ivakala ingqumbo? Kodwa isebenza nakanjani! Into ebalulekileyo kunabesifazana abaninzi ukuyeka ikhofi kunye necoleta kule mihla. Kodwa oku ku funeka kwenziwe kuqala. Yikholelwa, xa ujabule kwisiqingatha seyure, uya kuvuselela intloko kunye nesimo sengqondo esilungeleyo yonke imihla. Iimveliso eziqukethe i-caffeine zonakalisa i-vitamin B6, echaphazelekayo kwi-synthesis ye-serotonin, i-hormone ejongene nesimo esihle.
Ukuphucula imvakalelo kuya kunceda ama-aprikoti omisiwe, amakhiwane, i-prunes, iziqhamo zombala obomvu nombala we-orange (persimmon isiqhamo "seentsuku ezibucayi"!), Ukutya okunokusetyenziswa kwe-vitamin B6, i-magnesium ne-calcium. Ukuba "yingozi" kule mihla kubandakanya yonke imveliso eneemveliso kunye nococekileyo, utywala. Basenokukhupha intloko kunye nokuvuvukala.
Ufuna umthambo omncinane kwimeko. Ukuzivocavoca kwandisa imveliso ye-endorphins egazini, kwaye oku, kunciphisa intlungu kwaye kunciphisa ukubonakaliswa koxinzelelo. Kodwa emva kwayo nayiphi na umthwalo oyifunayo ukuze ufunde indlela yokuphumla nokuphumla ngokufanelekileyo, ngaphandle koko uya kuba "isifuba somfuyo". Inkqubo yokucamngca okanye ukuphumla okunzulu kulungele "iintsuku ezibalulekileyo". Iseshoni yokuqala yenziwe yinto efanelekileyo kwiqela phantsi kolawulo lomqeqeshi onolwazi. Ukuba usebenzise indlela, unokuhlala usebenzise. Ukususela ebuhlungu kwisisu esisezantsi, unako ukusela isitifiketi se-ginger, kwaye xa uqhubela amabele yakho ngeveki ngaphambi kokuba inyanga nganye uthathe i-oil primrose (i-capsules ngosuku ngosuku lokutya).
Nceda tea kunye ne-chamomile kunye nobusi , i-lemon balm kunye namaqabunga amhlophe. Xa ukuvuvukala, engeza i-cranberries ukuba itiye okanye uphuze isiqhamo kula majikijolo. Ukutya okunotye kwi-calcium (iimveliso zamatye eziphantsi kweoli, i-salads yamakhasi, i-parsley, isilimo esidliwayo esinamagatsha anamanzi) zisusa umbane ogqithiseleyo emzimbeni. Gcwalisa isitena samafutha angabi ngeendleko zetatayi ezisiweyo, kodwa ngoncedo lwamantongomane (ngaphandle kwamanqatha) kunye nembewu yelanga. Zizityebi kwi-vitamin E, eqinisa ukunyamezela kwaye inciphisa ukubonakaliswa okuthile kwe-PMS. Imenyu kufuneka ifake iintlanzi ezininzi ngokunokwenzeka (i-herring, salmon, mackerel).