Ukudla kwe-PMS: ukudla kuvunyelwe futhi kufanele kugwenywe

-Delile

• Ukudla okusiza i-PMS
• Ukudla Okufanele Kugwenywe ku-PMS

Ukudla okulwa ne-PMS yilokho okuqukethe i-omega 3 kanye / noma i-tryptophan, enjengezinhlanzi nembewu, njengoba kusiza ukunciphisa ukucasuka, njengemifino, enothe kakhulu emanzini futhi isiza ukulwa nokugcinwa koketshezi.

Ngakho-ke, ngesikhathi se-PMS, indlela yokudla kufanele icebe kakhulu ku: inhlanzi, okusanhlamvu okuphelele, izithelo, imifino nemidumba okubalulekile ukulwa nezimpawu ze-PMS njengokucasuka, ubuhlungu besisu, ukugcinwa koketshezi kanye ne-malaise.

Ngaphezu kwalokho, ukusetshenziswa kwamafutha, usawoti, ushukela neziphuzo ezine-caffeine kufanele kugwenywe, okungagcina kubhebhethekisa izimpawu ze-PMS.

Ukudla okusiza i-PMS

Okunye ukudla okungasiza ukunciphisa izimpawu ze-PMS, futhi lokho okungaba ukubheja okuhle ekudleni, yikho:

• Imifino, okusanhlamvu okuphelele, izithelo ezomisiwe kanye nembewu kawoyela: ukudla okune-vitamin B6, i-magnesium ne-folic acid okusiza ukuguqula i-tryptophan ibe yi-serotonin eyi-hormone ekhulisa umuzwa wenhlalakahle. Bona ukudla okuningi okunothe nge-tryptophan;
• Imbewu yeSalmon, i-tuna kanye ne-chia: kukhona ukudla okunothe ku-omega 3 okuyi-anti-inflammatory nto esiza ukunciphisa ikhanda kanye nesisu esiswini;
• Imbewu ye-sunflower, i-olive oil, ukwatapheya nama-alimondi: bacebe kakhulu ku-vitamin E, okusiza ukunciphisa ukuzwela kwamabele;
• Uphayinaphu, okusajingijolo, ukwatapheya, umkhiwane nemifino njengesipinashi kanye neparsley: lokhu kungukudla okwe-diuretic ngokwemvelo okusiza ukulwa nokugcinwa koketshezi.

Okunye ukudla okuhle kwe-PMS ngukudla okune-fiber enjenge-plum, i-papaya nezinhlamvu ezigcwele ezisiza ukulawula amathumbu futhi zibe nomphumela we-laxative owehlisa ukungakhululeki esiswini okubangelwa ukuvuvukala kohlelo lokuzala.

Ukudla Okufanele Kugwenywe ku-PMS

Ukudla okufanele kugwenywe ku-PMS kufaka amasoseji nokunye ukudla okunothe ngosawoti namafutha, njengenyama kanye nomhluzi osemathinini, kanye nokudla okunamafutha, ikakhulukazi ukudla okuthosiwe. Ngaphezu kwalokho, kubalulekile futhi ukungaziphuzi iziphuzo ezine-caffeine, njenge-guarana noma utshwala.

Konke lokhu kudla kwenza izimpawu ze-PMS zibe zimbi ngokwandisa ukugcinwa koketshezi nokungahambi kahle kwesisu.

Ukudla okunothile ngoshukela nakho akuboniswa ngesikhathi se-PMS, kepha njengoba kujwayelekile kubantu besifazane ukuzwa isidingo esandayo sokudla amaswidi, kuvunyelwe ukuthi badle isikwele esingu-1 sikashokoledi omnyama (70% cocoa) ngemuva kokudla okuyinhloko.

Bukela ividiyo ukuthola amathiphu amaningi wokuthi ungazilawula kanjani izimpawu ze-PMS: