Ukudla kwe-PMS
 

Ukushintsha kwemizwelo, ukukhathala okwandayo, ukuvuvukala, isisa sebele, induna, ikhanda noma izinhlungu zokhalo, kanye nokoma, ukwanda kwesifiso sokudla, izinguquko zokunambitha, ukudangala kanye nolaka - lolu akulona uhlu oluphelele lwezimpawu ze-premenstrual syndrome, noma i-PMS. Ngokwezibalo ezikhonjwe ososayensi bezenhlalo baseMelika, cishe abesifazane abangama-40% base-US bavezwa yiso. Khonamanjalo, ososayensi bezenhlalo baseRussia bathi cishe ama-90% wabesifazane abaneminyaka eyi-13 kuya kwengama-50 babhekene nomqondo wePMS ngandlela thile. Ngaphezu kwalokho, i-10% yazo inezibonakaliso ezikhethekile. Kalula nje, abesifazane abayishumi kwabayikhulu babhekana nosizi lwangempela ngokomzimba noma ngokwengqondo. Ngaphezu kwalokho, ngokwesilinganiso, izinsuku ezingama-10 ngonyaka. Lokhu kunjalo, kucatshangelwa ukuthi ubude babo abudluli izinsuku ezingama-100-70. Eqinisweni, kwabesifazane abehlukene, isukela ezinsukwini ezi-5 kuye kwezingu-6.

Kepha, into emangalisa kakhulu ukuthi iningi labo alilwi nalesi simo nganoma iyiphi indlela, ngephutha lisithatha njengesijwayelekile. Kodwa odokotela bathi izimpawu eziningi ze-PMS zingaqedwa kalula ngokumane ulungise indlela odla ngayo.

I-PMS: izimbangela nezindlela zentuthuko

I-PMS iyinhlanganisela yezifo ezingokwengqondo, ezingokomzwelo nezingamahomoni ezenzeka ngosuku olwandulela ukuya esikhathini bese yehla nokuqala kwayo. Izizathu zokubukeka kwazo azikasungulwa yisayensi. Iningi lososayensi bathambekele ekukholweni ukuthi konke kumayelana namahomoni.

Ngalesi sikhathi, izinga lama-prostagladin emzimbeni linyuka kakhulu, inani lawo elinquma ukushuba kokucindezela kwemisipha yesibeletho futhi, ngenxa yalokho, namandla obuhlungu. Ngaphezu kwalokho, lesi simo sibonakala ngokwanda kwesifiso sokudla, ukuvela kwekhanda nesiyezi, ukuphazamiseka emsebenzini wepheshana lamathumbu, kanye nokukhathala okuphezulu.

 

Ngaphezu kwama-prostagladin, ukushintshashintsha kwamazinga e-estrogen kanye ne-progesterone nakho kungathinta, okuholela ekushintsheni kwemizwelo, ukubonakala kokucasuka nemizwa yokukhathazeka. Ngokuhambisana nalokhu, phakathi nalesi sikhathi, izinga le-aldosterone lingakhuphuka, okuholela ekwandeni kwesisindo somzimba, ukuvela kwe-edema nokukhathazeka kuzindlala zamabele kanye nesicanucanu. Ngokulandelayo, ukuguquguquka kwamazinga e-androgen kubonakala ngokukhala, ukudana, noma ukuqwasha.

Ngokuka-A.Mandal, MD, “ngalesi sikhathi, ukushintshashintsha kwamazinga e-serotonin nakho kungabonakala emzimbeni, nakho okuholela ekushintsheni kwemizwelo, futhi okungase kuthiwe yi-PMS.”

Ngaphezu kwalezi zinto ezingenhla, i-PMS iyathinteka:

  1. 1 ukungondleki;
  2. 2 ukucindezeleka njalo;
  3. 3 ukuntuleka kokuvivinya umzimba njalo;
  4. 4 ufuzo;
  5. 5 ngisho nezinqubo ezingapheli zokuvuvukala ezenzeka emzimbeni. Ngempela, empeleni, ama-prostagladin yizinto ezinjenge-hormone ezikhiqizwa ngumzimba ekuphenduleni ukulimala kwezicubu noma ukuvuvukala. Ngasikhathi sinye, izinga eliphezulu lama-prostagladin lingadala ukuvela kokopha kakhulu, ubuhlungu nokukhathala okuphezulu - zona kanye izimpawu zezifo ezifana nezo ze-PMS.

Ukudla okunomsoco kanye ne-PMS

Ubuwazi ukuthi:

  • Ukushoda kukavithamini B kuyisizathu sokuvela kwezimpawu ze-PMS ezinjengokushintshashintsha kwemizwelo, ukukhathala okuphezulu, ukuvuvukala, ukuzwela okuphezulu kwezindlala ezincelisayo, ukudangala. Uvithamini B utholakala ezinhlamvini, amantongomane, inyama ebomvu, nemifino eluhlaza.
  • Ukuntuleka kwe-Magnesium kuyimbangela yesiyezi nekhanda elibuhlungu, ubuhlungu endaweni ye-pelvic, kanye nokuvela kwezinduna, ukucindezeleka kanye ... nokulangazelela ushokoledi, amaswidi nokudla okunesitashi. I-Magnesium itholakala kumantongomane, ekudleni kwasolwandle, kubhanana, emikhiqizweni yobisi, okusanhlamvu, nemifino eluhlaza.
  • Ukushoda kwe-omega-3 ne-omega-6 polyunsaturated fatty acids kubangela ukwehla kwamazinga e-prostagladin. Lezi zinto zitholakala ezinhlanzini, amantongomane nakoyela wemifino.
  • Ukushoda kwama-carbohydrate, amaminerali, kanye nefayibha kubangela ukwehla kwamazinga e-serotonin ne-estrogen futhi kuholele ezimpawu ze-PMS ezinjengokucasuka kanye novalo. Lezi zinto zitholakala kusinkwa, i-pasta, irayisi, amazambane kanye nemifino.
  • Ukushoda kwe-Isoflavone kuyimbangela yokushintshashintsha kwezinga le-estrogen emzimbeni futhi, ngenxa yalokho, ukuvela kwezimpawu ezinzima ze-PMS. Ama-Isoflavones atholakala ekudleni kwesoya njenge-tofu, ubisi lwe-soy, njll.
  • Ukuntuleka kwe-Zinc kuyimbangela ye-PMS acne. I-Zinc itholakala ekudleni kwasolwandle, inyama yenkomo, amantongomane, nembewu.

Imikhiqizo engu-20 ephezulu ye-PMS

Imifino eluhlaza. Isibonelo, iklabishi, isipinashi, i-arugula, njll. Ziwumthombo wemagnesium, i-calcium, i-iron, amavithamini E no-B, ngokuhlanganyela angasiza ekuqedeni izimpawu ze-PMS.

Ukwatapheya. Iwumthombo we-fiber, i-potassium ne-vitamin B6. Ukusetshenziswa kwayo kusiza ukulinganisela ama-hormone, ukunciphisa ushukela egazini nokuvuvukala, ukuthuthukisa ukugaya, nokuqeda ukucasuka, ukucindezeleka nokucindezeleka.

Ushokoledi omnyama (kusuka ku-80% cocoa nokuningi). Ingumthombo we-magnesium ne-theobromine, evula imithambo yegazi, ithuthukise ukujikeleza kwegazi futhi, ngenxa yalokho, iqeda ikhanda elibuhlungu. Futhi ne-aphrodisiac yemvelo, ekwazi ukukhuphula izinga le-serotonin emzimbeni futhi, ngalokho, yenze owesifazane akhululeke, azole futhi ajabule!

I-broccoli. Iqukethe i-calcium, i-magnesium, i-iron, i-fiber kanye namavithamini B okusiza ukulinganisa ama-hormone.

Ubisi lwezimbuzi ne-kefir yezimbuzi. Ingumthombo wamaprotheni, i-calcium, i-potassium ne-tryptophan, enikela ekukhiqizeni i-serotonin futhi ithuthukise imizwa. Ubisi lwezimbuzi luhlukile kubisi lwenkomo ngoba luqukethe izakhi zomzimba eziningi, okwenza isimo somzimba nokugayeka kokudla kwenziwe ngcono. Kuyathakazelisa ukuthi ngokocwaningo lwamuva nje, “abesifazane abaphuza njalo ubisi, izimbuzi noma ubisi lwenkomo, baphathwa yizimpawu ze-PMS kaningi kunabesifazane abaluphuza ngezikhathi ezithile.”

Irayisi elinsundu. Iqukethe amavithamini B, i-magnesium, i-selenium ne-manganese, okuthi, uma ihlanganiswa ne-calcium, icindezele izimpawu ze-PMS. Futhi nenani elikhulu le-tryptophan, elisiza ukuthuthukisa ukugaya.

Uhlobo lwenhlanzi. Umthombo wamaprotheni, amavithamini B kanye ne-vitamin D, kanye ne-selenium, i-magnesium ne-omega-3 fatty acids. Ijwayele amazinga kashukela egazini futhi inezindawo zokulwa nokuvuvukala.

Imbewu yamathanga eluhlaza. Ziqukethe i-magnesium, calcium, iron, manganese, zinc kanye ne-omega-3 fatty acids. Ungakwazi esikhundleni sazo ngembewu ye-sunflower. Lokhu kudla kusiza ekunciphiseni ubumnene besifuba kanye nokucasuka kanye nokudangala.

Ubhanana. Zibalulekile ku-PMS, ngoba ziwumthombo wama-carbohydrate, uvithamini B6, i-manganese, i-potassium ne-tryptophan. Lo mkhiqizo ubaluleke kakhulu ngoba wehlisa ukuvuvukala nokuqunjelwa ku-PMS.

I-asparagus. Iqukethe i-folate, i-vitamin E ne-vitamin C, enezici zokulwa nokuvuvukala. Ngaphezu kwalokho, iyi-diuretic yemvelo esusa ngobumnene uketshezi olusele emzimbeni.

Amagciwane kakolweni. Kungumthombo wamavithamini B, i-zinc ne-magnesium, angasiza ekuvimbeleni ukushintshashintsha kwemizwelo nokuqunjelwa. Bangangezelelwa okusanhlamvu, i-muesli, izimpahla ezibhakiwe, amasobho noma amasaladi.

I-Pearl ibhali. Iqukethe amavithamini A, E, B, PP, D, kanye ne-potassium, i-calcium, i-zinc, i-manganese, iodine, i-phosphorus, ithusi, i-iron nezinye izinto eziwusizo zokulandela umkhondo. Ihlukile kokunye okusanhlamvu ngenkomba ephansi ye-glycemic, enikela ekumunweni kwayo ngokushesha ngumzimba futhi, ngenxa yalokho, ukukhululeka okusheshayo kuzimpawu ze-PMS. Iphalishi lebhali lisiza, okokuqala, ukubhekana nokushintshashintsha kwemizwelo, ukozela nokukhathala okukhulu. Ungashintsha ibhali nge-oatmeal.

Imbewu yeSesame. Umkhiqizo ucebe kakhulu ngamavithamini B, i-calcium, i-magnesium ne-zinc. Ungayisebenzisa wedwa noma njengengxenye yezinye izitsha.

Ama-blueberries noma amajikijolo. Ngaphezu kwenani elikhulu lamavithamini namaminerali, aqukethe nama-antioxidants anganciphisa izimpawu ze-PMS.

Isiphepho. Inezinto ezilwa nokuvuvukala kanye ne-analgesic.

Ujinja. Ilwa nokuvuvukala futhi isize ukujwayelekile amazinga kashukela egazini.

Ugaliki. Imithi elwa namagciwane engokwemvelo enezinto zokulwa nokuvuvukala futhi isiza nokwenza amazinga kashukela egazi abejwayelekile.

Itiye elihlaza, ikakhulukazi itiye le-chamomile. Inezinto zokulwa ne-antioxidant nezokuthambisa. Iphinde ikuvumela ukuthi ususe ukucasuka nokukhathazeka futhi uqede ukuqhuma kwemisipha.

I-yogurt. Ucwaningo oluvela e-University of Massachusetts lukhombisile ukuthi abesifazane abane-calcium eyanele ekudleni kwabo (etholwe okungenani izinkomishi ezi-3 ze-yogurt) mancane amathuba okuthi bahlupheke ngezimpawu ze-PMS kunabanye.

Uphayinaphu. Phakathi kokunye, iqukethe i-manganese ne-calcium, engasiza ekudambiseni izimpawu ze-PMS njengokucasuka, ukuguquguquka kwemizwelo, ukukhathala nokucindezeleka.

Ngayiphi enye indlela ongakhulula ngayo futhi ususe nezimpawu ze-PMS

  1. 1 Hola indlela efanele yokuphila. Ukukhuluphala ngokweqile, imikhuba emibi efana nokubhema nokuphuza, impilo yokuhlala kanye nokuntuleka kokuvivinya umzimba njalo yizona zinto ezibangela ukuqala kwezimpawu ze-PMS. Ngendlela, utshwala obukhulisa ukuzwela kwezindlala zamabele futhi imvamisa kuyimbangela yokuguquguquka kwemizwelo.
  2. 2 Nciphisa ukusetshenziswa kokudla okunosawoti ngokweqile kanye nesikhathi esinamafutha ngesikhathi sezimpawu ze-PMS. Lokhu kuchazwa ngeqiniso lokuthi kuvusa ukuvela kwe-edema nokuqunjelwa, okwenza isimo sibe sibi kakhulu.
  3. 3 Gwema iziphuzo ezine-caffeine. Njengoba i-caffeine iyimbangela yokwanda kokuzwela kwezindlala ze-mammary nokucasula.
  4. 4 Nciphisa ukudla kwakho amaswidi. I-glucose, etholakala kumaswidi namakhekhe, inyusa amazinga kashukela egazini futhi idale ukuthi owesifazane acasuke ngalesi sikhathi.
  5. 5 Futhi ekugcineni, jabulela ngobuqotho impilo. Ososayensi bakhombisile ukuthi ukucasuka, ukunganeliseki kanye nengcindezi nakho kuholela kwi-PMS.

Amaqiniso athakazelisayo nge-PMS

  • Okhokho bethu babengahlushwa yi-PMS, njengoba babehlale besesimweni sokukhulelwa noma ukuncelisa. Igama elithi PMS lachazwa okokuqala ngo-1931.
  • Amawele afanayo avame ukuzwa izimpawu ze-PMS ngasikhathi sinye.
  • Ososayensi bazi cishe izimpawu ze-PMS eziyi-150.
  • Ingozi ye-PMS inyuka ngokukhula.
  • Ukulamba njalo nge-PMS kubhekwa njengokujwayelekile. Ukuze uyivimbele ekubeni yisizathu sokuzuza ngokweqile, ungaphuza uketshezi oluningi. Lokhu kuzodala umuzwa wokugcwala nokugcwala esiswini.
  • Abahlali bamadolobha amakhulu, njengomthetho, bahlushwa yi-PMS kaningi kakhulu kunezakhamizi zasemakhaya.
  • I-PMS ivame ukwenzeka kwabesifazane imisebenzi yabo ihlobene nomsebenzi wezengqondo.
  • Abesifazane bathenga ngamawala kakhulu ngesikhathi se-PMS.
  • Ososayensi baye bathola izinhlobo eziningana ze-PMS. Enye yezinto ezingavamile kakhulu kubhekwa njenge-atypical. Kubonakala ngokwanda kokushisa komzimba kuze kufike kuma-38 degrees, ukuvela kwe-stomatitis, i-gingivitis, ukuhlaselwa yisifuba somoya (bronchial asthma), ukugabha ngisho nalokho okuthiwa yi-migraine migraine (migraine eyenzeka ezinsukwini zokuya esikhathini).
  • Ngokwezibalo, abesifazane abancane, abacasukile abakhathazeke ngokweqile ngempilo yabo maningi amathuba okuthi baphathwe yi-PMS kunabanye.
  • Kungenxa ye-PMS lapho owesifazane eba namandla ngokwengeziwe ocansini.

Izindatshana ezidumile kulesi sigaba:

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