Izixazululo Ezi-8 Zasekhaya Ezisekelwa Ngezikhathi Ezingajwayelekile

-Delile

• 1. Prakthiza i-yoga
• 2. Gcina isisindo esinempilo
• 3. Vocavoca umzimba njalo
• 4. Faka izinto ngo-ginger
• 5. Faka isinamoni
• 6. Thola umthamo wakho wansuku zonke wamavithamini
• 7. Phuza uviniga we-apula cider nsuku zonke
• 8. Yidla uphayinaphu
• Ungalufuna nini usizo
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Umjikelezo wokuya esikhathini ubalwa kusukela osukwini lokuqala lwenkathi kuya osukwini lokuqala olulandelayo. Umjikelezo wokuya esikhathini ngokwesilinganiso izinsuku ezingama-28, kepha lokhu kungahlukahluka kowesifazane kuya kowesifazane, nenyanga nenyanga (1).

Izikhathi zakho zisabhekwa njengokujwayelekile uma ziza njalo ezinsukwini ezingama-24 kuya kwezingama-38 (2). Izikhathi zakho zibhekwa njengokungajwayelekile uma isikhathi esiphakathi kwezikhathi sigcina sishintsha futhi izikhathi zakho zifika ngaphambi kwesikhathi noma kamuva.

Ukwelashwa kuncike ekutholeni ukuthi yini ebangela izikhathi zakho ezingavamile, kodwa kukhona amakhambi ongazama kuwo ekhaya ukubuyisela umjikelezo wakho emgqeni. Qhubeka ufunde ukuthola amakhambi asekhaya ayisishiyagalombili axhaswe yisayensi ngezikhathi ezingajwayelekile.

1. Prakthiza i-yoga

I-Yoga ikhonjiswe njengokwelashwa okusebenzayo kwezinkinga ezahlukahlukene zokuya esikhathini. Ucwaningo lwango-2013 nabahlanganyeli abangu-126 luthole ukuthi imizuzu engama-35 kuya kwengama-40 yeyoga, izinsuku ezinhlanu ngesonto izinyanga eziyisithupha kwehlisa amazinga ama-hormone ahlobene nokuya esikhathini ngokungajwayelekile ().

I-Yoga futhi ikhonjisiwe ukuthi inciphisa ubuhlungu bokuya esikhathini kanye nezimpawu ezingokomzwelo ezihambisana nokuya esikhathini, njengokucindezeleka nokukhathazeka, nokwenza ngcono izinga lempilo kwabesifazane abane-dysmenorrhea eyinhloko. Abesifazane abane-dysmenorrhea eyinhloko babhekana nobuhlungu obukhulu ngaphambi nangesikhathi sabo sokuya esikhathini (4, 5).

Uma umusha ku-yoga, funa isitudiyo esinikeza abaqalayo noma i-yoga esezingeni lokuqala. Lapho usufunde ukwenza kahle ukuhamba okuningana, ungaqhubeka nokuya emakilasini, noma ungajwayeza i-yoga ekhaya usebenzisa amavidiyo noma izindlela ozithola ku-inthanethi.

Thenga amacansi e-yoga.

ISIFINYEZOUkuzijwayeza i-yoga imizuzu engama-35 kuya kwengama-40 ngosuku, amahlandla ama-5 ngeviki, kungasiza ekulawuleni imijikelezo yama-hormone nokuya esikhathini. I-Yoga nayo ingasiza ekunciphiseni izimpawu zangaphambi kokuya esikhathini.

2. Gcina isisindo esinempilo

Izinguquko kusisindo sakho zingathinta izikhathi zakho. Uma ukhuluphele ngokweqile noma ukhuluphele ngokweqile, ukuncipha kungasiza ekulawuleni izikhathi zakho (6).

Ngenye indlela, ukwehlisa isisindo ngokweqile noma ukukhuluphala ngokweqile kungadala ukuya esikhathini okungajwayelekile. Yingakho kubalulekile ukugcina isisindo esinempilo.

Abesifazane abakhuluphele ngokweqile nabo banamathuba amaningi okuba nezikhathi ezingajwayelekile, futhi babe negazi elinzima kakhulu nobuhlungu kunabesifazane abasesisindo esinempilo. Lokhu kungenxa yomthelela amangqamuzana anamafutha kuwo ama-hormone ne-insulin (, 8).

Uma usola ukuthi isisindo sakho singathinta isikhathi sakho sokuya esikhathini, khuluma nodokotela wakho. Bangakusiza ukuthi ukhombe isisindo sethagethi enempilo, futhi uqhamuke necebo lokunciphisa isisindo noma lokuzuza.

ISIFINYEZOUkukhuluphala ngokweqile noma ukukhuluphala ngokweqile kungadala izikhathi ezingajwayelekile. Sebenza nodokotela wakho ukugcina isisindo esinempilo.

3. Vocavoca umzimba njalo

Ukuzivocavoca kunezinzuzo eziningi zezempilo ezingasiza izikhathi zakho. Kungakusiza ukuthi ufinyelele noma ugcine isisindo esinempilo futhi kuvame ukunconywa njengengxenye yohlelo lokwelashwa kwe-polycystic ovary syndrome (PCOS). I-PCOS ingadala ukungahambi kahle kokuya esikhathini.

Imiphumela evela esivivinyweni sakamuva somtholampilo ikhombise ukuthi ukuzivocavoca kungaphatha ngempumelelo i-dysmenorrhea eyinhloko. Abafundi abangama-70 basekolishi abane-dysmenorrhea eyinhloko babambe iqhaza esivivinyweni. Iqembu lokungenela lenze imizuzu engama-30 yokuzivocavoca nge-aerobic, amahlandla ama-3 ngesonto, amasonto ayi-8. Ekupheleni kwesivivinyo, abesifazane abenze izivivinyo babike ubuhlungu obuncane obuhambisana nesikhathi sabo sokuya esikhathini (9).

Ucwaningo oluningi luyadingeka ukuqonda ukuthi ukuzivocavoca kuthinta kanjani ukuya esikhathini, futhi yimiphi imiphumela eqondile, uma ikhona, engaba nayo ekulawuleni isikhathi sakho.

ISIFINYEZOUkuzivocavoca umzimba kungasiza ekulawuleni isisindo, nakho okungasiza ekulawuleni izikhathi zakho zokuya esikhathini. Kunganciphisa nobuhlungu ngaphambi nangesikhathi sakho.

4. Faka izinto ngo-ginger

Ujinja usetshenziswa njengekhambi lasekhaya lokwelapha izikhathi ezingajwayelekile, kodwa abukho ubufakazi besayensi obukhombisa ukuthi iyasebenza. Ujinja ubonakala enezinye izinzuzo ezihlobene nokuya esikhathini.

Imiphumela yocwaningo olulodwa lwabesifazane abangama-92 abanesifo esindayo sokuya esikhathini yabonisa ukuthi izithasiselo ze-ginger zansuku zonke zingasiza ekwehliseni inani legazi elilahlekile ngesikhathi sokuya esikhathini. Lesi bekuyisifundo esincane esasibheka kuphela amantombazane asezikoleni eziphakeme, ngakho-ke kudingeka olunye ucwaningo (10).

Ukuthatha i-750 kuya ku-2,000 mg ye-ginger powder phakathi nezinsuku zokuqala ezi-3 noma ezi-4 zesikhathi sakho kukhonjisiwe njengokwelashwa okusebenzayo kwezikhathi ezibuhlungu (11).

Olunye ucwaningo luthole ukuthatha i-ginger izinsuku eziyisikhombisa ngaphambi kwesikhathi ukukhululeka kwezimpawu zemizwelo, zomzimba nezokuziphatha ze-premenstrual syndrome (PMS) (12).

ISIFINYEZOYize kuvame ukusetshenziswa njengekhambi lasekhaya lezikhathi ezingajwayelekile, abukho ubufakazi besayensi obusekela izimangalo zokuthi ujinja ungaphatha izikhathi ezingajwayelekile. Kodwa-ke, kutholakale ukuthi kusiza ukukhulula izimpawu ze-PMS.

5. Faka isinamoni

Isinamoni sibonakala sizuzisa ngezinkinga ezahlukahlukene zokuya esikhathini.

Ucwaningo lwango-2014 lwathola ukuthi lusize ekulawuleni imijikelezo yokuya esikhathini futhi lwaluyindlela yokwelashwa esebenzayo kwabesifazane abane-PCOS, yize isifundo silinganiselwe inani elincane labahlanganyeli (13).

Kubuye kwakhonjiswa ukunciphisa kakhulu ubuhlungu bokuya esikhathini nokopha, nokuqeda isicanucanu nokuhlanza okuhambisana ne-dysmenorrhea eyinhloko ().

ISIFINYEZOI-sinamoni ingasiza ekulawuleni imijikelezo yokuya esikhathini futhi inciphise ukopha nokuya esikhathini. Kungasiza futhi ukuphatha i-PCOS.

6. Thola umthamo wakho wansuku zonke wamavithamini

Ucwaningo olushicilelwe ngo-2015 luxhumanisa amazinga aphansi kavithamini D nezikhathi ezingajwayelekile futhi laphakamisa ukuthi ukuthatha uvithamini D kungasiza ekulawuleni ukuya esikhathini ().

Olunye ucwaningo luye lwathola ukuthi lusebenza ngempumelelo ekwelapheni ukungajwayelekile esikhathini kwabesifazane abane-PCOS ().

UVitamin D unezinye izinzuzo zezempilo, kufaka phakathi ukwehlisa ubungozi bezifo ezithile, ukusiza ukwehla kwesisindo, nokunciphisa ukudangala (,,,,,,).

Uvithamini D uvame ukungezwa kokunye ukudla, kufaka phakathi ubisi neminye imikhiqizo yobisi, nokusanhlamvu. Ungathola futhi uvithamini D ekushisweni yilanga noma nge-supplementation.

Amavithamini B ajwayele ukunikezwa abesifazane abazama ukukhulelwa, futhi bangasiza ekulawuleni isikhathi sakho, kepha kudingeka olunye ucwaningo ukuqinisekisa lezi zimangalo (,).

Amavithamini B anganciphisa nengozi yokuba nezimpawu zangaphambi kokuya esikhathini. Ucwaningo lwango-2011 lwathola ukuthi abesifazane abadla imithombo yokudla kavithamini B babenobungozi obuphansi kakhulu be-PMS (26).

Olunye ucwaningo lwango-2016 lukhombisa ukuthi abesifazane abathathe u-40 mg wevithamini B-6 no-500 mg we-calcium nsuku zonke babone ukwehla kwezimpawu ze-PMS ().

Uma usebenzisa isengezo, landela imiyalo ekuphaketheni, futhi uthenge kuphela izengezo emithonjeni ehloniphekile.

ISIFINYEZOAmazinga aphansi kavithamini D angakhuphula ubungozi bakho ngokungahambi kahle kwesikhathi. Ukuthatha isengezo sansuku zonke sevithamini D kungasiza ekulawuleni umjikelezo wakho wokuya esikhathini. Amavithamini B angasiza futhi ekunciphiseni i-PMS futhi alawule imijikelezo yokuya esikhathini.

7. Phuza uviniga we-apula cider nsuku zonke

Imiphumela yocwaningo olushicilelwe ngo-2013 ikhombise ukuthi ukuphuza u-0.53 oz (15 ml) we-apula cider uviniga nsuku zonke kungabuyisa ukuya esikhathini kwabesifazane abane-PCOS. Kudingeka olunye ucwaningo ukuqinisekisa le miphumela, njengoba lolu cwaningo oluthile lubandakanye ababambiqhaza abayisikhombisa kuphela ().

I-Apple cider uviniga nayo ingakusiza wehlise isisindo, futhi wehlise ushukela wegazi namazinga e-insulin (,).

I-Apple cider inokunambitheka okumunyu, okungaba nzima kwabanye abantu ukukudla. Uma ufuna ukuzama ukuyithatha kepha unenkinga nokunambitheka, ungazama ukukuxuba ngamanzi bese ufaka isipuni soju.

ISIFINYEZOUkuphuza inkomishi engu-1/8 (amagremu ayi-15) we-apula cider uviniga ngosuku kungasiza ekulawuleni ukuya esikhathini kwabesifazane abane-PCOS.

8. Yidla uphayinaphu

Uphayinaphu ikhambi lasekhaya elidumile lezinkinga zokuya esikhathini. Iqukethe i-bromelain, i-enzyme okuthiwa ithambisa ulwelwesi lwesibeletho futhi ilawula izikhathi zakho, yize lokhu kungakaqinisekiswa.

I-Bromelain ingahle ibe nezakhiwo ezilwa nokuvuvukala nezinhlungu, yize kungekho bufakazi bangempela bokuxhasa ukusebenza kwayo ekunciphiseni amajaqamba nokuya ekhanda. (31,).

Ukudla uphayinaphu kungakusiza ukuthi uthole izithelo zakho ezinconywayo zansuku zonke. Inkomishi eyodwa (ama-gramu ayi-80) kaphayinaphu ingabalwa njengesinye sezithelo. Okunconywayo okujwayelekile ukuthi kudliwe okungenani ama-5, 1-cup (80-gram) wezithelo ngosuku ().

ISIFINYEZOUphayinaphu kukholakala ukuthi lusiza ekulawuleni izikhathi, yize bunobufakazi obuncane besayensi bokuxhasa lesi simangalo. I-enzyme kaphayinaphu ingasiza ekunciphiseni ezinye izimpawu zangaphambi kokuya esikhathini, njengezikhwebu kanye nekhanda.

Ungalufuna nini usizo

Kungenzeka uhlangabezane nokungajwayelekile ngezikhathi zakho esikhathini esithile sempilo yakho. Ngeke uhlale udinga ukubona udokotela walesi sibonakaliso.

Kufanele ubone udokotela wakho uma:

• isikhathi sakho ngokuzumayo siba ngokungajwayelekile
• awukabi nesikhathi izinyanga ezintathu
• unesikhathi esingaphezu kwesisodwa njalo ezinsukwini ezingama-21
• unesikhathi esingaphansi kwesisodwa njalo ezinsukwini ezingama-35
• izikhathi zakho zinzima ngokungavamile noma zibuhlungu
• izikhathi zakho zihlala isikhathi esingaphezu kwesonto

Udokotela wakho angancoma ukwelashwa noma olunye uhlobo lokwelashwa ngokuya ngesizathu sezikhathi zakho ezingajwayelekile. Ezinye izimbangela kungenzeka zifaka:

• ukuthomba
• ukunqamuka kokuya esikhathini
• ukuncelisa ibele
• ukuvimbela inzalo
• I-PCOS
• izingqinamba ze-thyroid
• ukuphazamiseka kokudla
• ukucindezeleka

ISIFINYEZOKhuluma nodokotela uma ngokungazelelwe uhlangabezana nokungajwayelekile esikhathini, noma njalo ube nemijikelezo emifushane noma emide. Kufanele futhi ubone udokotela wakho uma isikhathi sakho sinzima futhi sibuhlungu, noma sihlala isikhathi esingaphezu kwesonto.

Okubalulekile

Ungakwazi ukubuyisela umjikelezo wakho wokuya esikhathini ngezinguquko ezithile zendlela yokuphila namakhambi asekhaya. Ubufakazi besayensi bunqunyelwe, noma kunjalo, futhi kuphela amakhambi emvelo ambalwa afakazelwe ngokwesayensi ukulawula isikhathi sakho sokuya esikhathini.

Uma ukhathazekile ngezikhathi zakho ezingavamile, khuluma nodokotela wakho.