Ungazikhulula kanjani izimpawu eziyinhloko ze-PMS

-Delile

• 1. Ukuthukuthela
• 2. Indlala eyeqile
• 3. Ukuqaqamba kokuya esikhathini
• 4. Isimo esibi
• 5. Ukuphathwa ikhanda
• 6. Ukukhathazeka
• 7. Ukuvuvukala

Izimpawu ze-PMS zingancishiswa ngoshintsho oluthile lwendlela yokuphila, njengokuvivinya umzimba njalo, ukudla okunempilo nokwanele nemisebenzi ekhuthaza umuzwa wenhlalakahle nokuphumula. Kodwa-ke, ezimweni lapho izimpawu zingathuthuki ngale mikhuba, udokotela wezifo zabesifazane angakhombisa ukusetshenziswa kwemithi ethile, ekhonjiswa ikakhulukazi ngezindlela zokuvimbela inzalo.

I-PMS yisimo esikhona kwabesifazane abaningi futhi esidala izimpawu ezingakhululeki futhi ezingathinta ngqo izinga lokuphila lowesifazane, ngokuhlukahluka kwemizwa, i-colic, ikhanda, ukuvuvukala nokulamba ngokweqile, ngokwesibonelo. Funda ukuthi ungazibona kanjani izimpawu ze-PMS.

1. Ukuthukuthela

Kujwayelekile ukuthi abesifazane abaku-PMS bacasuke kakhulu, lokhu kungenxa yezinguquko ezivamile zehomoni ngalesi sikhathi. Ngakho-ke, enye yezindlela zokuqeda ukucasuka ukusebenzisa ukuphuzwa kwetiye namajusi ngezinto ezithobisayo nezikhathazayo, njengejusi lesithelo sesifiso noma i-chamomile, i-valerian noma itiye le-St.

Ngakho-ke, ukuze ube nomphumela oyifunayo, kunconywa ukuthi uphuze ijusi yezithelo zothando nsuku zonke noma enye yetiye ekupheleni kosuku noma ngaphambi kokulala, okungenani izinsuku eziyi-10 ngaphambi kokuya esikhathini. Bheka ezinye izinketho zamakhambi asekhaya asiza ukwehlisa umoya.

2. Indlala eyeqile

Abanye besifazane nabo babika ukuthi bazizwa belambile kakhulu ngesikhathi se-PMS, ngakho-ke, indlela yokunciphisa indlala eyeqile ukunikela ngokudla ekudleni okune-fiber, ngoba kukhulisa umuzwa wokusutha futhi, ngenxa yalokho, nesifiso sokudla.

Ngakho-ke, okunye kokudla okungadliwa ezinsukwini ezandulela ukuya esikhathini kuyipheya, iplamu, upopo, i-oats, imifino nezinhlamvu ezigcwele. Yazi okunye ukudla okune-fiber.

3. Ukuqaqamba kokuya esikhathini

Ukudambisa amajaqamba okuya esikhathini e-PMS, ithiphu elikhulu wukudla u-50 g wembewu yamathanga nsuku zonke, njengoba lezi zinhlamvu zicebile nge-magnesium, ukunciphisa ukuncipha kwemisipha futhi, ngenxa yalokho, amajaqamba okuya esikhathini. Elinye icebo ukuphuza itiye le-agnocasto, njengoba line-anti-inflammatory, antispasmodic kanye ne-hormonal action.

Ngaphezu kwalokho, ukuphuza i-chamomile noma itiye le-turmeric nsuku zonke kuyo yonke inyanga, kanye nokudla ubhontshisi omnyama nakho kuyasiza ekunciphiseni izimpawu ze-PMS, ngoba lokhu kudla kuqukethe izinto ezilawula umjikelezo wamahomoni.

Bheka amanye amathiphu kuvidiyo elandelayo ukuqeda amajaqamba okuya esikhathini:

4. Isimo esibi

Kanye nokucasuka, isimo esibi singaba khona naku-PMS ngenxa yezinguquko zamahomoni. Enye yezindlela zokuqeda lezi zimpawu kungamasu akhuthaza ukukhiqizwa nokukhishwa kwe-serotonin emzimbeni, eyi-neurotransmitter ebhekele umuzwa wokuphila kahle.

Ngakho-ke, ukwandisa ukukhiqizwa kwe-serotonin, abesifazane bangazijwayeza ukuzivocavoca umzimba njalo futhi babe nokudla okunothe ku-amino acid tryptophan, okuyisandulela se-serotonin futhi engatholakala kumaqanda, amantongomane nemifino, ngokwesibonelo. Ngaphezu kwalokho, ukudla i-bonbon engu-1 emnyama emnyama kanye ngosuku kungasiza ekwandiseni amazinga e-serotonin. Bona ezinye izindlela zokwandisa i-serotonin.

5. Ukuphathwa ikhanda

Ukudambisa ikhanda elingavela ku-PMS, kunconywa kakhulu ukuthi owesifazane aphumule futhi aphumule, njengoba kungenzeka ukuthi ubuhlungu buzokwehla ngamandla. Ngaphezu kwalokho, enye indlela esiza ukuqeda ikhanda ku-PMS ukubhucunga ikhanda, eliqukethe ukucindezela indawo yobuhlungu nokwenza ukunyakaza okuyindilinga. Nakhu ukuthi ungakwenza kanjani ukubhucungwa ikhanda.

6. Ukukhathazeka

Ukunciphisa ukukhathazeka ku-PMS, kunconywa ukuthi utshale imali emisebenzini esiza ukuphumula nokuzola, futhi itiye le-chamomile noma le-valerian nalo lingadliwa, ngoba linezinto zokutholisa ukuthula.

Ukwenza itiye le-chamomile, faka isipuni esingu-1 sezimbali ze-chamomile ezomisiwe enkomishini engu-1 yamanzi abilayo, ake ume imizuzu emihlanu uphuze izinkomishi zetiye ezi-2 kuya kwezi-3 ngosuku.

Itiye leValerian lingenziwa ngokubeka amathisipuni ama-2 empande ye-valerian eqoshiwe ku-350 ml wamanzi abilayo, avumele ukuma imizuzu eyi-10, bese uhlunga uphuze izinkomishi zetiye ezi-2 kuya kwezi-3 ngosuku.

7. Ukuvuvukala

Ukuvuvukala yisimo esingenzeka ngesikhathi se-PMS futhi esingakhathaza abesifazane abaningana. Ukwehlisa lesi sibonakaliso, abesifazane bangakhetha ukudla okwe-diuretic, njengekhabe nekhabe, ngokwesibonelo, ngaphezu kokusetshenziswa kwetiye enezinto ezithinta isisu, njengetiye le-arenaria, ngokwesibonelo.

Ukwenza letiye vele ubeke ama-25 g amaqabunga e-arenaria kumanzi ayi-500 ml, uwavumele abile cishe imizuzu emithathu, bese ume imizuzu eyi-10, hlunga uphuze izinkomishi zetiye ezi-2 kuye kwezingu-3 ngosuku.

Ngaphezu kwalokho, ukunciphisa ukuvuvukala, kuyathakazelisa ukuthi abesifazane bazijwayeze ukuvivinya umzimba njalo noma ukubhucunga i-lymphatic drainage, ngokwesibonelo, ngoba futhi bayasiza ekulweni nokuvuvukala.

Nawa amanye amathiphu wokuthi wenzeni ukuqeda izimpawu ze-PMS: