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Usatadza

Kumba Hutano Wellness Wellness oi-Ria Majumdar Na Ria Majumdar musi waGunyana 13, 2017

Kuwana nguva yako chikomborero uye chituko.

Kune rimwe ruoko, haufanire kunetseka nezve tsaona yeropa tsvina. Asi kune rimwe divi, iwe unofanirwa kupfuura nemashanu - mazuva manomwe egehena usati wararama usina hanya zvakare.

Uye kunyangwe paine avo vane rombo rakanaka pakati pedu vasinganzwe kurwadziwa kana kusagadzikana mukati menguva yavo, isu vamwe tinofanirwa kuverenga edu ekunyaradza marwadzo uye mabhati emvura anopisa kutibatsira kuzviita nemazuva ese.

Saka kana iwe ukawira muchikamu chekupedzisira, wobva waverenga. Nekuti zvinotevera ndizvo zvekudya zvinogona kukubatsira kudzikamisa yako nguva yekurwadziwa uye kumwedzi kupora.

Kurumidza Tip: Iyo rondedzero yenguva-inoshamisira chikafu pane ino peji yakareba refu. Saka tinokurudzira kuti ubhukumise peji rino uye worichengeta riri nyore kuti ureve nekukurumidza pese paunenge uri PMSing kana uri panguva yako.

Chikafu chekudzora kurwadziwa

# 1 Mashizha Akasvibira Miriwo

Vakadzi vanorasikirwa neropa rakawanda munguva yavo. Uye pamwe chete nazvo, zvakawanda zvinovaka muviri izvo zvakachengetwa muropa, sesimbi, magnesium, uye potasium.

Ndosaka kana uchiwanzotambura nekuneta kwakawanda, dzungu, uye kuona kwakashata panguva yako, iwe unofanirwa kuwedzera yakawanda yemashizha miriwo kune menyu ako ezuva nezuva kuti uzadze huwandu hweropa rako uye izvo zvakarasika zvinovaka muviri (kunyanya iron).

Leafy magidhi senge sipinashi, kare, uye collard magidhi.

Kurumidza Recipe Tip yeVavengi Vezvirimwa: Wedzera mbiya yesipinachi kune michero yako uye yoghurt smoothie uye uve negirazi hombe racho mangwanani.

Iwe haugone kuravira iyo 'green' nenzira iyoyo!

# 2 Hove

Isu tese tinoziva kuti hove dzine akawanda omega-3 uye 6 mafuta acids munyama yavo, ayo akanyanya kunaka kune hutano hwako (uye nevhudzi rako).

Asi inotonyanya kuve noutano panguva yako nekuti Omega-3 fatty acids yakanakisa mhasuru inozorodza uye tsinga dzinodzikamisa, izvo zvinobatsira kudzikamisa nguva yako kurwadziwa uye kupora.

Kurumidza Recipe Tip: Rutivi rwemashizha ane mashizha nehove yakakangwa yekudya kwemanheru inzira yakanaka yekubatanidza # 1 uye # 2 pane ino runyorwa.

# 3 Zviyo Zvese

Yese zviyo zviyo izvo zvichine yavo yakasikwa casings pairi. Kunge mupunga wakasviba, oats, uye gorosi rakatsemuka ( dalia ).

Uye nepo ivo vachiwanzo kuve hwakanaka kune hutano hwako, ivo vari nani zvirinani kana iwe uchidya iwo munguva yako.

Izvi zvinodaro nekuti zviyo zvakakwana zvine zvakawanda zvinovaka muviri.

Nutrients senge magnesium, iyo inoderedza kushushikana kwemhasuru uye kupora kwenguva, uye mavitamini B & E ayo anoderedza kuneta uye kushanduka kwemanzwiro.

Pamusoro pezvo, yavo yepamusoro faibha zvemukati zvakare inoderedza zvishuwo zvekudya izvo zvinowanzo kukonzera isu kutyora chikafu chedu uye kudya zvisina hutano.

Kurumidza Recipe Tip: Sanganisa mundiro yemiti yakasvibira yakasvibira kune imwe ichibatsira yemupunga wakasviba uye unakirwe chikafu chinosanganisa # 1 uye # 3 pane ino runyorwa.

# 4 Nyama nemazai

Zvigadzirwa zvenyama zvakagwamba-zvizere nemapuroteni, ayo anobatsira kuzadza ropa uye zvinovaka muviri kumuviri wako uye kudzivirira kupererwa neropa kubva pakupinda mukati.

Saka kana iwe usiri wezvirimwa, ita shuwa kuti unodya huwandu hwakawanda hwenyama tsvuku, hove, nemazai panguva yako yekubatsira kudzora marwadzo ako ekumwedzi uye kurwadza kwekuenda kumwedzi.

Kurumidza Recipe Tip: Birai mazai mana. Chidzimure mudiki zvidimbu. Sakanidza mune imwe chibage, mashizha ane mashizha, uye muto wemonimu, uye iwe zvino une ndiro hombe yezai saladhi iyo iwe yaunogona kumunzira pese paunoshuvira chikafu munguva yako.

# 5 Miriwo

Kuva nembiya yedha (sadza renyemba) mazuva ese kwakanakira hutano. Asi panguva yako yekutevera, zvakatonyanya nekuti mapuroteni akakwirira emumagaro anobva atanga kuzadza ropa rese rawakarasikirwa nesystem yako.

Uye kana iwe uchinge uchizvibvunza, nzungu zvakare ndedzezvi.

Kurumidza Recipe Tip: Kuda pizza panguva yako? Munch pane mashoma nzungu uye zvishuwo zvako zvinoenda nekukurumidza!

# 6 Chocolates

Isu hatisi kutaura nezve yakapfuma mukaka chokoreti iwe yaunowana mune Dairy Milk Silk.

Tiri kutaura nezve iyo 80% yakasviba, yakafuma mukocoa, yakasviba chokoreti iyo inosiya kuravira kunorwadza mumuromo mako kana iwe uchidya iyo (asi neimwe nzira ine inotapira yekupedzisira).

Uye kunyange isu tisingazvikurudzire kumanikidza iwe kuti udye 100% yakasviba chokoreti (neimwe nzira inonzi isina kutapira cocoa), isu tinokukurudzira kuti udye iyo yakasviba mhando iwe yaunogadzikana nayo.

Izvi imhaka yekuti rima chokoreti rakazara nema antioxidants uye mamwe macomputer anowedzera muviri wako serotonin mazinga (anonziwo mufaro mahormone), uye nekudaro, inovandudza mafungiro ako uye neyakajairika simba.

Kurumidza Zano: Idya mashoma materu echokoreti yakasviba yedessert!

# 7 Yoghurt

Kuve iyo yoghurt kaviri zuva rega rega kwemavhiki matanhatu inzira yakavimbiswa yekuvandudza yako gut gut. Asi panguva yako, iyi probiotic inoshamisa inoshandawo sosi huru yecalcium (iyo inorasika kuburikidza nekubuda ropa kumwedzi).

Saka enderera mberi, stock up your pantry with yoghurt izvozvi!

Kurumidza Recipe Tip: Kana iwe usiri kufarira yogati, edza kuiwedzera kune yako yakajairwa bheri muto kuti uite muchero smoothie iyo ine inonakidza inonakidza kuravira.

# 8 Banana

Nepo mabhanana anogona kunge ari amai vako vanofarira kuenda-kune michero pese paunorwara kana kuneta, uyu muchero wakanaka zvakare muchero wakanaka kudya panguva yako.

Izvi zvinodaro nekuti mabhanana akapfuma mu potassium uye mavitamini ayo anokurumidza kusimbisa manzwiro ako uye anobatsira kudzora ura hwako (kuvandudza manyoka anokonzerwa nenguva).

Kurumidza Recipe Tip: Iyi nguva-inoshamwaridzika chikafu chinyorwa ine yakawanda michero pavari. Saka vatsvage vese uye gadzira hombe hombe yemichero saladhi navo kuti mudye pese pamunonzwa kushomeka.

# 9 Walnuts

Walnuts ishamwari yako yepamoyo shamwari.

Uye zvakare nguva yako.

Izvi zvinodaro nekuti walnuts akapfuma mu omega-3 fatty acids ayo anoderedza kuzvimba uye kubvisa marwadzo ako epanguva.

Uyezve, ivo zvakare vakapfuma muvhitamini B6 uye magnesium, iyo inobatsira kudzikisa kumwedzi kurwadza.

Kurumidza Zano: Chengeta chirongo chemadnuts padyo uye ramba uchimonyora padziri chero paunoshuvira chero chinhu chisina hutano.

# 10 Chinanazi

Pineapples michero yakaoma. Asi ivo vakapfumawo mukomboni inonzi bromelain izvo zvakanakisa pakudzora nguva yekurumwa.

Saka tora banga rako wotanga kubaya chinanazi chinonyengera!

Kurumidza Zano: Chinangwa cheinanazi chine bromelain yakawanda kupfuura nyama yemuchero. Saka kana makramps ako akashata chaizvo, saka unogona kana kutsemura hunde ugochidya (kunyangwe chisingazonaka sezvakanaka).

# 11 Girini Tea

Green tii inozivikanwa nekubatsira pakuonda. Asi iwe waiziva here kuti girini tii zvakare ine kugona kudzikamisa yako estrogen mwero uye kuenzanisa ako mahormone?

Zvino unoita.

Saka tora pakiti uye tanga kugadzira zvimwe nhasi kana nguva yako ichikukonzera dambudziko rakawandisa.

Kurumidza Zano: Tsiva kofi yemangwanani neyegirini tii panguva yako kuti utange zuva rako nyowani uye risingarwadziwe.

# 12 Chamomile Tea

Sezvo isu tiri kutaura nezve tii zvakadaro, ngatikurukurei imwe iyo yakanakira kurwadziwa kwenguva uye kurwadza kwekuenda kumwedzi.

Kureva, chamomi tii.

Uye kunyangwe iyi chai ichinyanya kudhura kupfuura yako yenguva dzose tii mashizha, muviri wako uchanyatsokutenda nekuwedzera kushoma kwekudyara sezvo iyi chai iri nyanzvi yekudzora mhasuru kushushikana uye kuzvimba.

Kurumidza Zano: Kana mazuva ako epanguva akaenzana neshamwari dzako, usanwa iyi tiyi yega. Vabvunze kuti vadzike mukati mekapu hombe ye chamomile tii, uyezve unakirwe nesangano rakanaka rekubatanidza pamusoro pemakapu mashoma eti.

# 13 Ginger

Hatigone kukurukura tii uye tisingakurukure nezvayo quintessential shamwari - ginger mudzi. Kunyanya kana iwe uri panguva yako.

Izvi zvinodaro nekuti ginger iri rakakura kwazvo nekuzvimba uye kusvotwa, izvo zviri zviviri zvezviratidzo zvakajairika zvekuenda kumwedzi.

Muchokwadi, vakadzi veChinese vagara vachiziva mabhenefiti asinganzwisisike ekuwedzera imwe ginger kune chikafu chavo kana ivo vari panguva yavo.

Kurumidza Zano: Grate mune imwe ginger uchigadzirira mukombe wako we chamomil kana green tii kuti ubatanidze mabhenefiti e # 11, # 12, uye # 13 pane ino runyorwa.

# 14 Fenugreek Mbeu

Zvakare inonzi methi mhodzi muHindi, fenugreek mbeu inowanzo kuwedzerwa kuIndia curries.

Naizvozvo, kana iwe uri musikana wechiIndia uye pane yako nguva, saka kutora mukana wezano iri kunofanirwa kuve nyore kwauri. Uye newewo unofanirwa nekuti mbeu idzi dzakanyanya marwadzo ekurwadziwa, ayo anogona kukubatsira zvakanyanya nemarwadzo ako epanguva.

Kurumidza Recipe Tip: Fry imwe fenugreek mbeu uye wedzera iyo kune yako mbiya yedha kuti unakirwe pamwe chete kubatsirwa kwe # 5 uye # 14 pane ino runyorwa.

# 15 Basil Mashizha

Zvakare inonzi tulsi mashizha, basil haisi iyo inowanzoshandiswa mishonga muIndia chikafu. Asi kana iwe uine tulsi Dyara kuseri kwemba yako, iwe unogona zvakare kutora mukana weichi cheirk chechi nekutsenga pamamwe mashizha ebasil panguva yako nekuti caffeic acid mumashizha aya anobva atapudza marwadzo epamuviri.

Kurumidza Zano: Kana iwe usingatenderwe kuenda padhuze ne tulsi chirimwa nekuda kwezvikonzero zvekunamata, unogona nyore kutenga bhodhoro rebasil rakaomeswa musupamaketi ndokuimwaya pane chikafu chako.

# 16 Sinamoni

Sinamoni tsvimbo inogona kusimudzira iyo tambo yeakaipisisa mupunga dhishi. Asi panguva yako yekutora ivo vanotora chinzvimbo checamp-reliever zvakare.

Saka enda kumberi, uve nevamwe nhasi.

Kurumidza zano: Kusveta chidimbu chesinamoni inzira yakanaka yekuchengeta muromo wako wakabatikana uye kurerutsa marwadzo ekuenda kumwedzi kwako panguva imwe chete.

# 17 Sesame mbeu

Mbeu dzeSesame, kana ku , inowanzo shandiswa kugadzirira madhiri muIndia.

Saka kana uine zino rinotapira, tora zvimwe ku ke laddoo panguva yako yekutevera nekuti mbeu yesame yakafuma muZinc, calcium, magnesium, vitamini B6, uye mafuta ane hutano acids, izvo zvinogona kubatsira kudzora nguva yako kurwadziwa zvakanyanya!

Kurumidza Tip - Chinese chikafu chinowanzoshandisa mbeu yesame. Saka kana iwe uri wekuChina fan fan, saka iwe unofanirwa kunyatso odha mune imwe sesame huku munguva yako.

# 18 Mbeu yezuva

Ichi ndicho chimwe chinhu chinodhura pane ino nguva-inoshamisira chikafu chinyorwa. Asi kana kukakavara kwekuenda kumwedzi kwakaipisisa, saka kuisa mari mupaketi rembeu yezuva inzira yakanaka nekuti kwete chete kuti mbeu idzi dzine huwandu hwakawanda hwezvinhu zvinovaka muviri (zvinosanganisira zinc, magnesium, uye vitamin B6 & E), zvinokonzeresawo dopamine secretion mumuviri wako, izvo zvakasununguka zvinorerutsa nguva yako kurwadziwa.

Kurumidza Recipe Tip: Wedzera imwe mbeu yezuva yezuva kune yako yakajairwa mbiya yesaradi uye wedzera chipunu cheuchi kuti chive chikafu chinonaka!

# 19 Mabheri

Kana isu tiri kutaura nezve kurerutsa nguva yako kurwadziwa uye kupora, mhando yebheri haina basa nekuti vese vanobatsira nenzira imwechete.

Nekuderedza kusanduka kwemanzwiro ako, kugadzirisa ropa rako kuyerera, uye kudzikisira chako chishuwo chekudya.

Kurumidza Recipe Tip: Iva negirazi hombe yebheri yoghurt smoothie mangwanani ega ega panguva yako yekubatsira kukohwa zvakanakira zuva rese.

12 Zvibereko zvine hutano kune vane chirwere cheshuga

# 20 Peppermint

Kutsenga pamashizha epepermint panguva yako inguva yakanaka nekuti peppermint ine makomputa akakosha kudzikamisa kushushikana kwemhasuru uye kudzikisira zvishuwo zvekudya.

Kurumidza Zano: Kutsenga pamazamu epepermint mukati mezuva rese (kunze kwekudya) inzira huru yekuchengetedza zvishuwo zvekudya zviripo.

# 21 maMizambiringa neMisi

Izvo hazvisi izvo chete zvakakura pakuzadzisa yako yakarasika ropa vhoriyamu, iwo zvakare akanakisa zvitoro zvesimbi, izvo zvinorasika zvakanyanya panguva yekuenda kumwedzi.

Saka kana iwe uchinge uine nguva yakaoma panguva yako, ita shuwa kuti une packet yemazambiringa akaomeswa nemisi iripo kuti ufare.

Kurumidza Recipe Tip: Mazai nemisi zvinogona kuwedzerwa zviri nyore kumasaradhi uye smoothies kune akawedzera crunch uye kutapira.