Kungani Ufuna Ukudla Zonke Izinto Ngaphambi Kwesikhathi Sakho

-Delile

• Kungani kwenzeka
• Ngakho, angikhulelwe?
• Izifiso zingaqala kusenesikhathi kangakanani?
• Ingabe kulungile ukuzitika?
• Ukudla engikufisayo kuvele kungenze ngiphatheke kabi!
• Uma kungama-carbs ulangazelela
• Ithiphu yepro
• Uma usutholile nje ukwanelisa izinyo elimnandi
• Uma udinga ushokoledi
• Uma uvele nje ufuna ukuzizwa ungenangqondo
• Ukubonana nodokotela nini
• Okubalulekile
• I-4 Yoga Isondela Ekunciphiseni Amajaqamba

Yeka ukuxolisa ngokufuna ukuhogela ushokoledi kanye nama-chips ngohlangothi lwama-tacos ngaphambi nje kwesikhathi sakho.

Ukulangazelela isikhathi nendlala kungokoqobo futhi kunezizathu - ezisemthethweni, izizathu ezifakazelwe ngokwesayensi - kungani wena nabanye abaningi abanesikhathi esithile-benabantu abafuna ukudla zonke izinto ngaphambi kwesikhathi sakho.

Kungani kwenzeka

Sola ngamahomoni.

Ucwaningo lwango-2016 luphakamisa ukuthi izinguquko emazingeni ama-hormone estrogen ne-progesterone zidala izifiso zokudla okunama-carb aphezulu nokudla okumnandi ngaphambi kwesikhathi sakho.

Ama-hormone akho kungenzeka angabi ukuphela kwamandla ashukumisayo ngemuva kwesifiso sakho sokudla konke okukhona endaweni yakho ngaphambi kokuba uFlo eze edolobheni, noma kunjalo. Ukudla konke ukudla kungakusiza nokuthi ulwe nayo yonke imizwa ehambisana nesigaba sangaphambi kokuya esikhathini somjikelezo wakho.

Umzimba wakho ukhipha i-serotonin uma udla ukudla okunesitashi namaswidi. I-Serotonin yikhemikhali ekhulisa imizwa yenjabulo. Ukuqiniswa kwemizwa emihle kuhlale kukuhle, kepha ikakhulu uma ukhishwa amahomoni uzizwa ngayo yonke i-PMS-y.

Ukudla okuphoqayo nokulangazelela ukudla ngaphambi kwesikhathi kungaba yizimpawu zesifo se-premenstrual dysphoric disorder (PMDD), okuyindlela enamandla kakhulu ye-PMS.

Uma ungomunye wamaphesenti ayi-14 onesikhathi esingajwayelekile, ungahle uthambekele ekudleni ngokweqile, ngokusho.

Ngakho, angikhulelwe?

Ungaba njalo, kepha noma ngabe ufisa ukhukhamba ofakwe ku-ayisikhilimu, lokho akusho ukuthi ukhulelwe. I-PMS iseyimbangela engenzeka.

Impela, izifiso zokukhulelwa nendlala zivamile, kepha kunjalo nokuphikiswa kokudla okuthile. Lokhu kusho ukukhishwa ngokuphelele ngokubona nje noma ngephunga lokudla okuthile, kufaka phakathi lokho obukuthanda ukukhulelwa. Ukuphazamiseka kokudla kuvamile ekukhulelweni, kepha hhayi ku-PMS.

Ukukhulelwa nakho kungadala ezinye izimpawu ngaphambi kokuba izifiso zingene, njenge:

• isikhathi esilahlekile
• isicanucanu
• Izinguquko zezingono, njenge-areola emnyama noma emikhulu

Konke okushiwo, i-PMS nokukhulelwa kwabelana ngezimpawu ezifanayo. Uma kukhona ithuba lokuthi ungakhulelwa, ukuthatha ukuhlolwa kokukhulelwa kuyindlela kuphela yokwazi ngokuqinisekile.

Izifiso zingaqala kusenesikhathi kangakanani?

Izifiso ezihlobene nesikhathi zivame ukuqala cishe ezinsukwini ezingu-7 kuya kwezingu-10 ngaphambi kokuba isikhathi sakho siqale. Lokhu futhi lapho ezinye izimpawu ze-PMS zivame ukuqala, njengezinguquko kumikhuba yakho yamathumbu (sawubona isikhathi poop kanye farts), ikhanda, induna, nokuqunjelwa.

Isifiso sokufaka ubuso bomuntu ngokuvamile siyanyamalala lapho isikhathi sakho siqala.

Ingabe kulungile ukuzitika?

Ngempela. Akulungile nje, kepha kubalulekile ukulalela umzimba wakho ngaphambi kwesikhathi sakho.

Izifiso ezithile kungenzeka zenzeka ngesizathu, futhi umzimba wakho ungadinga ama-calories amaningi.

Lokhu akusho ukuthi kufanele uphuze ngokweqile nsuku zonke, kunjalo. Kepha, uma umzimba wakho ukuncenga ngokuhlukile ngaphambi kwesikhathi sakho, ungazishayi wena ngokudla okungaphezu kokujwayelekile.

Ukunaka umzimba wakho nezidingo zawo kubalulekile.

Ukudla engikufisayo kuvele kungenze ngiphatheke kabi!

Yebo, lokho kuvame ukwenzeka lapho sidla ukudla okunoshukela ocwengekile, usawoti kanye ne-carbs.

Ukushintshanisa okufisela ezinye izindlela ezinempilo noma ukukhawulela izingxenye zalezo zinto ezikwaziyo ukuhalela kungasiza ukunikeza umzimba wakho lokho okukhalazelayo ngaphandle kokwenza uzizwe ubi kakhulu.

Funda ngokushintshana okuthile ngezifiso ezivamile zesikhathi.

Uma kungama-carbs ulangazelela

Ukufinyelela kuma-carbs alula uma uzizwa ukhathele futhi u-icky kungakwenza uzizwe ungcono ngenxa yokwanda kwe-serotonin, kepha umphumela uphila isikhathi esifushane. Ukuba nokuningi kakhulu futhi ungagcina uzizwa uvila ngokwengeziwe.

Esikhundleni se-carbs elula, njengama-chips, isinkwa, noma i-pasta, khetha ama-carbs ayinkimbinkimbi akhulisa i-serotonin kepha akwenze uzizwe ungcono isikhathi eside. Lokhu kufaka phakathi izinto ezinjengobhontshisi nodali, irayisi elinsundu nama-oats.

Ithiphu yepro

Isikwashi seSpaghetti siyindlela enhle kakhulu kune-pasta enama-kilojoule nama-carbs amaningi futhi igcwele amavithamini nezakhi zomzimba. Ungayisebenzisa esikhundleni se-pasta kunoma yikuphi ukudla okuthandayo, njenge-spaghetti nama-meatballs, i-mac kanye noshizi, noma i-lasagna (futhi, usengaba nesinkwa sikagalikhi eceleni).

Uma usutholile nje ukwanelisa izinyo elimnandi

Ukuzama njengokudla isaka lonke le-Oreos lapho izinyo lakho elimnandi licela ukwaneliseka, ushukela omningi kakhulu kuholela ekuphahlazekeni okungathandeki.

Qhubeka ube nekhukhi noma amabili uma uzizwa uthambekele. Kodwa-ke, zikhona ezinye izindlela zokwanelisa isifiso sikashukela. Eminye imibono emnandi nenempilo:

• ama-smoothies
• izithelo neyogathi
• izingcezu zama-apula ezigcotshwe uju
• ukulunywa amandla
• ukuhlanganiswa komkhondo

Unamazinyo amnandi angayeki? Cabanga ngalokhu kudla okungu-19 okulwa nezifiso zoshukela.

Uma udinga ushokoledi

Ushokoledi ungenye yokudla okulangazelelwa kakhulu ngabantu ngaphambi kwesikhathi sabo. Ngibe nenhlanhla kimi - wena, kunezinzuzo ngoshokoledi.

Namathela kushokoledi omnyama uma ufuna ukuvuna izinzuzo zezempilo zalesi sifiso. Ushokoledi omnyama ophakeme kuma-antioxidants namaminerali kanye nesikwele nje noma ezimbili zikashokholethi omnyama osezingeni eliphakeme kaningi kungenza ukukhohlisa.

Uma uvele nje ufuna ukuzizwa ungenangqondo

Ayikho indlela yokuyifaka ku-sugarcoat: I-PMS ingakwenza uzizwe sengathi uyisidlakela ngokweqile ngokomzwelo. Ukudabuka, ukushintsha kwemizwelo, nokukhala yizimpawu ezivamile ezinganweba izinsuku ezimbalwa esikhathini sakho.

Esikhundleni sokuzama ukufaka yonke imizwa phansi ngenqindi yamabhere we-gummy, zama imisebenzi efakazelwe ukuthi ikhulisa ama-hormone omzimba wakho ajabulisayo: ama-endorphin, i-serotonin, i-oxytocin, ne-dopamine.

Ngazo zonke izindlela, qhubeka udle lawo mabhere we-gummy, vele uqiniseke ukuthi wenza enye into ngempilo yakho engokomzwelo.

Uma ufuna ukwenza ngcono imizwa yakho futhi wandise amandla akho, unga:

• thatha uhambo
• hamba uyogijima
• uya ocansini - uhlanganyele noma uwedwa
• bukela ibhayisikobho ehlekisayo
• khuluma nomngane
• gona isilwane sakho

Ukubonana nodokotela nini

Ukufuna ukudla okungaphezu kokujwayelekile ngaphambi kwesikhathi sakho nokuba nezifiso kuyinto evamile kakhulu futhi akuyona into evame ukukhathaza.

Lokho kusho ukuthi, kunezimo ezithile ezingakhombisa inkinga eyisisekelo.

Bona udokotela wakho uma ulambile noma ufisa:

• qhubeka inyanga yonke
• ziyindlela yokubhekana nemizwa ephikelelayo noma enzima yokudana, ukukhathazeka, noma ingcindezi
• kuholele ekuzuzeni okukhulu kwesisindo
• kubangele ukukhathazeka noma ukucindezeleka
• nomthelela ekwelashweni noma ekululameni kwakho ekuphazamisekeni ekudleni
• kuphazamise ikhono lakho lokwenza esikoleni noma emsebenzini

Kubalulekile futhi ukubona udokotela uma ufisa izinto ezingezona zokudla, okubizwa ngokomuthi i-pica.

I-Pica ivame kakhulu kubantu abakhulelwe nasezinganeni kepha futhi ingakhula kubantu abanezimo ezithile.

Ukufisa izinto ezingezona zokudla, njengeqhwa, ubumba, ukungcola, noma iphepha, kungavela ekushodeni kwensimbi, okuvame kakhulu kubantu abanezikhathi ezinzima futhi okufanele ulandele udokotela wakho.

Okubalulekile

Qiniseka ukuthi akuwena wedwa obamba ukudla okulula endaweni yakho ngaphambi kwesikhathi sakho. Esikhundleni sokuzishaya ngenxa yezifiso zakho, lalela umzimba wakho bese uwunika lokho okudingayo.

Uma lokho kusho ukuthi kanye ngenyanga idinga i-pizza no-ayisikhilimu, makube njalo-ke.

I-4 Yoga Isondela Ekunciphiseni Amajaqamba

U-Adrienne Santos-Longhurst ungumbhali ozimele futhi umbhali obhale kakhulu kuzo zonke izinto zezempilo nezindlela zokuphila isikhathi esingaphezu kweminyaka eyishumi. Lapho engafakwanga endaweni yakhe yokubhala ecwaninga i-athikili noma evaliwe exoxa nochwepheshe bezempilo, angatholwa eqhuqha azungeze idolobha lakhe lolwandle nomyeni nezinja bedonsa noma betshiza echibini bezama ukuqonda iphedi yokugwedla yokuma.