Amathiphu ama-5 okuphatha ukuvimba isikhathi

-Delile

• Ungakuphatha kanjani futhi ukuvikele ukuqhuma kwesikhathi?
• 1. Yidla ukudla okulungile
• 2. Phuza amanzi amaningi
• 3. Yeqa utshwala ne-caffeine
• 4. Vocavoca umzimba njalo
• 5. Cabanga ngemithi
• Ukuqubuka kwesikhathi kwenzeka nini?
• Kungani izikhathi zibangela ukuqunjelwa?
• Kufanele ubone nini udokotela?
• Uyini umbono wakho?
• Ukulungiswa Kokudla: Shaya iBloat

Ukubuka konke

Ukuqunjelwa yisifo esivamile sokuqala sokuya esikhathini abesifazane abaningi ababa naso. Kungazwakala sengathi uthole isisindo noma sengathi isisu sakho noma ezinye izingxenye zomzimba wakho ziqinile noma zivuvukile.

Ukuqunjelwa ngokuvamile kwenzeka kahle ngaphambi kokuba isikhathi sakho kuqale futhi kuzophela uma usuyisikhathi sezinsuku ezimbalwa. Ungahle ungakwazi ukuvimbela ukuqunjelwa ngokuphelele, kepha kunezindlela zokwelapha ezenzelwe ekhaya ongazama ukukunciphisa. Nazi ezinye izindlela zokunciphisa ukuqhuma kwesikhathi:

• landela ukudla okune-sodium eningi, kufaka phakathi izithelo, imifino, okusanhlamvu okuphelele namaprotheni anciphile
• phuza amanzi amaningi
• yeqa i-caffeine notshwala
• Nciphisa ukudla okusetshenzisiwe
• zivocavoca njalo
• thatha isisu
• khuluma nodokotela wakho mayelana nokuthi amaphilisi okulawula ukubeletha angasiza yini

Uma ukuqunjelwa kwakho kweqile noma kuthinta imisebenzi yakho yansuku zonke, kufanele ukhulume nodokotela wakho.

Ungakuphatha kanjani futhi ukuvikele ukuqhuma kwesikhathi?

Yize lungekho ikhambi elilingana nosayizi owodwa, ukuguqulwa kokuphila okuningana kungakunciphisa ngaphambi nangesikhathi sakho.

1. Yidla ukudla okulungile

Kufanele ugweme ukudla usawoti omningi. Wazi kanjani ukuthi indlela odla ngayo inosawoti omningi kakhulu? I-American Heart Association incoma ukuthi unciphise ukudla kwakho usawoti nsuku zonke kungabi ngaphezu kwama-2,300 mg.

Ukudla okusetshenzisiwe kuqukethe usawoti omningi kanye nezinye izithako okungenzeka zingabi yimpilo enhle kuwe. Esikhundleni salokho, gxila ekudleni izithelo nemifino, kanye nokunye ukudla okunempilo njengokusanhlamvu okuphelele, amaprotheni anciphile, amantongomane nembewu.

2. Phuza amanzi amaningi

Qiniseka ukuthi uphuza amanzi amaningi ezinsukwini eziholela esikhathini sakho. Zama ukuphatha ibhodlela lamanzi, bese uhlose ukugcwalisa izikhathi eziningana ngosuku. Asikho isincomo esisodwa senani lamanzi okuphuza usuku ngalunye. Inani liyahluka kumuntu nomuntu futhi kuya ngemvelo, impilo yomuntu siqu, nezinye izinto. Umthetho omuhle wesithupha ukukhomba ubuncane bezingilazi eziyisishiyagalombili zamanzi ngosuku. Amabhodlela amaningi amanzi asetshenziswayo aphethe ama-ounces angama-32 noma angama-24. Ngakho-ke kuya ngosayizi owusebenzisayo, kungadingeka ukuthi uphuze amabhodlela amabili kuya kwamathathu ngosuku ukuthola ama-ounces akho angama-64.

3. Yeqa utshwala ne-caffeine

Ochwepheshe bakholelwa ukuthi kokubili utshwala ne-caffeine kunomthelela ekuqunjweni nasekuvukeni kwezinye izimpawu zesandulela-ngculazi (PMS). Esikhundleni salezi ziphuzo, phuza amanzi amaningi.

Uma unenkinga yokweqa inkomishi yakho yekhofi yasekuseni, zama ukuyisusa ngesiphuzo esine-caffeine encane, njengetiye, noma ufake enye yekhofi ene-caffeine yohlobo lwe-decaffeine.

4. Vocavoca umzimba njalo

Ukuvivinya umzimba njalo kubalulekile ekunciphiseni izimpawu zakho ze-PMS. Ochwepheshe oqonde kubo kokulandelayo:

• amahora ambalwa wokuvivinya umzimba ngokulingene ngesonto
• ihora noma ngaphezulu yomsebenzi onamandla ngesonto
• inhlanganisela yala mazinga omsebenzi

Ukuze uthole uhlelo oluhle lokuqina, engeza okunye ukuvivinya umzimba ukwakha imisipha yakho amahlandla ambalwa ngesonto.

5. Cabanga ngemithi

Uma amakhambi asekhaya engakunciphisi ukuqunjelwa kwakho ngaphambi nangesikhathi sakho, ungahle uthande ukukhuluma nodokotela wakho ngezinye izindlela zokwelapha. Ezinye zazo zifaka:

• Ukulawulwa kokuzalwa. Ukuphuza amaphilisi okulawula ukubeletha kungakusiza ukunciphisa izimpawu ze-PMS. Kufanele ukhulume nodokotela wakho mayelana nendlela engcono kakhulu yokulawula ukuzalwa kwakho.
• Izidakamizwa. La maphilisi asiza ukunciphisa uketshezi olugcinwa ngumzimba wakho. Udokotela wakho angabanika ukuthi banciphise ukuqhuma okukhulu.

Ukuqubuka kwesikhathi kwenzeka nini?

Kungenzeka ukuzwa ukuqunjelwa kahle ngaphambi kokuqala kwesikhathi sakho.Ukuqunjelwa kubhekwa njengophawu oluvame kakhulu lwe-PMS. Izimpawu ze-PMS zingaqala isonto noma amabili ngaphambi kokuba isikhathi sakho siqale. Ungaqhakaza njalo ngenyanga, kanye ngesikhashana, noma cha. Ukukhululwa ekuqunjeni kungenzeka ngokushesha ngemuva kokuqala isikhathi sakho noma izinsuku ezimbalwa kuso.

Ungaba nezinye izimpawu ze-PMS. I-American Congress of Obstetricians and Gynecologists ithi kuze kufike kumaphesenti angama-85 abesifazane ababika izimpawu zomzimba ezihlobene nesikhathi sabo. Ngaphandle kokuqunjelwa, ezinye izimpawu ezijwayelekile zifaka:

• ukunyanyiswa
• izifiso zokudla
• imood
• induna
• ukukhathala

Izimpawu onazo zingashintsha futhi inyanga nenyanga noma njengoba ukhula.

Kungani izikhathi zibangela ukuqunjelwa?

Impendulo emfushane ngamahomoni. I-PMS yenzeka ngesikhathi sesigaba sokuya esikhathini. Yilapho i-hormone estrogen ne-progesterone zingashintsha. Kulapho ulwelwesi lwesibeletho sakho luba lukhuni khona. Uma ukhulelwa, iqanda elikhulelisiwe linamathela kulwelwesi lwakho lwesibeletho olujiyile. Uma ungakhulelwe, ulwelwesi olujiyile lushiya umzimba wakho, futhi uba nesikhathi.

AmaHormone kungenzeka angabi ukuphela kwesizathu sokuba nezimpawu zomzimba eziholela esikhathini sakho. Ezinye izimbangela zezimpawu zakho zingahle zihambisane nalokhu:

• izakhi zakho zofuzo
• uhlobo nenani lamavithamini namaminerali owathathayo
• ukudla kwakho, ikakhulukazi uma kunosawoti omningi
• inani leziphuzo nokudla onakho nge-caffeine noma utshwala

Kufanele ubone nini udokotela?

Kufanele ukhulume nodokotela wakho uma ukuqunjelwa kwakho:

• ayipheli ngemuva kwesikhathi sakho
• inzima ngokwanele ukuthi ingathinta imisebenzi yakho yansuku zonke

Ukuqunjelwa okukhulu kungaba uphawu lwesimo sezokwelapha noma kungadinga ukuphathwa ngendlela ehlukile.

Uyini umbono wakho?

Ukuqunjelwa okumaphakathi kuya kokulingene okuqala ngaphambi kwesikhathi sakho futhi kudlule ngokushesha ngemuva kokuqala kwesikhathi sakho akuyona into okufanele ukhathazeke ngayo. Inqobo nje uma ukwazi ukusebenza ngokujwayelekile futhi izimpawu zakho zenzeka esikhathini sakho, cishe konke okudingeka ukwenze ukunciphisa izimpawu ukuzama ukuguqulwa kwendlela yokuphila. Kodwa-ke, uma une-bloating eqine kakhulu engena endleleni yemisebenzi yakho yansuku zonke, khuluma nodokotela wakho.

Ukulungiswa Kokudla: Shaya iBloat