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Kana iwe uchinzwa kuneta mazuva mashoma nguva yako isati yasvika, hausi wega. Kuneta ndechimwe chezviratidzo zvakajairika zve premenstrual syndrome (PMS) uye zvakajairika kuti vakadzi vazhinji vanzwe kuneta mazuva mashoma nguva yavo isati yasvika. Asi vazhinji vanozvikanganisa nehusimbe, vachinzwa kushomeka kana kuregera munharaunda [1] [piri] .
Kunzwa kuneta kunogona kukuomera kuita zviito zvako zvezuva nezuva uye dzimwe nguva zvinogona kuve zvakanyanyisa zvekuti zvinogona kukanganisa chikoro chako kana hofisi basa kana zvimwe zviitiko zvaunofarira.
Zvimwe zviratidzo zvePMS zvinogona zvakare kuperekedza kuneta kwakadai sekuzvimba, kusanduka kwemamiriro ekunze, unyoro hwepazamu, kuzvimbirwa, kutemwa nemusoro, kushushikana, kusagadzikana uye shanduko mukuda [1] .
Zvakajairika kuti unzwe kuneta nguva dzisati dzasvika, asi kana kuneta kwakakomba kuchiperekedzwa nemanzwiro akaita sekutsamwa, kuchema zvitsinga, kusuruvara uye kunzwa kusingadzoreke inogona kuve chiratidzo che premenstrual dysphoric disorder (PMDD), fomu yakaoma yePMS.
Muchikamu chino, isu tinotsanangura izvo zvinokonzeresa kuneta pamberi penguva uye mashoma matipi ekurwisa.
Zvinokonzera Kuneta Kusati Kwaitika Nguva
Kuneta nguva isati yasvika kwakabatanidzwa nekushaikwa kweserotonin, iyo neurotransmitter inobatsira kudzora manzwiro ako. Zvidzidzo zvakaratidza kuti serotonin yave ichibatanidzwa nekuneta nekuda kwemhedzisiro yayo pakurara, kurara uye kuneta. Nguva yako isati yatanga, iwo mazinga eserotonin anogona kuchinja uye izvi zvinogona kukonzera kudzikira kwesimba rako, iro zvakare rine mhedzisiro pamanzwiro ako. Zvakare, kushomeka kwekurara kunogona kukonzera kuneta nekuda kwekuwedzera kwezvimwe zviratidzo zvePMS senge kutemwa nemusoro, kuzvimba uye kukwira mukushisa kwemuviri kunogona kuitika husiku [3] [4] .
Kunyangwe zvakajairika kuti unzwe kuneta usati waenda kumwedzi, unogona kusakwanisa kuita zviitiko zvako zvezuva nezuva nyore. Saka, isu takanyora matipi ekubatsira kurwisa yako pre-nguva kuneta.
Matipi Ekurwisa Yako Pre-nguva Kuneta
1. Chengeta muviri wako uine hydrated
Izvo zvakakosha kuti uchengete muviri wako uine hydrated sezvo zvichizoita kuti iwe unzwe kushoma kuneta uye chengetedza muviri wako kutonhodza futi. Kana muviri wako wakashayiwa mvura unenge uchinzwa wakaneta zvakanyanya uye kurara uye zvinogona kuwedzera zviratidzo zvePMS. Edza kunwa anokwana magirazi masere emvura pazuva [5] .
2. Idya kudya kunovaka muviri
Izvo zvakakosha kuti iwe udye chikafu chine hutano chinosanganisira yakawanda michero, miriwo uye zviyo kukupa iwe yakawanda yakanaka simba. Idya chikafu chakadai semabhanana, hove dzakakora, mupunga wakasvibira, mbatatisi, maapuro, quinoa, oatmeal, yoghurt uye chokoreti yakasviba sezvo ivo vakapfuma muVitamini B, iron, manganese, potasium uye zvimwe zvakakosha zvinovaka muviri uye antioxidants. Kudya izvi zvekudya kunobatsira kusimudzira masimba ako esimba [6] [7] .
3. Rovedza muviri zuva nezuva
Chidzidzo chakaburitswa muChinyorwa che Obstetrics uye Gynecology chakawana kuti kuita mwero wakaringana weeerobic kurovedza muviri kunogona kubatsira kudzikisa kuneta, kugadzirisa kutapudza uye kudzikisira zviratidzo zvekutanga kuenda kumwedzi. [8] .
4. Edza dzimwe nzira dzekuzorora
Kuti uwedzere masimba ako esimba iwe unogona kuyedza kuita dzimwe nzira dzekuzorora dzakadai sekufema zvakanyanya kurovedza muviri, iyo yoga uye kufungisisa. Chidzidzo chakawana kuti kuita yoga kunogona kubatsira kudzikisa PMS zviratidzo zvinosanganisira kuneta [9] .
5. Chengetedza imba yako yekurara
Kuti ikubatsire kurara zvakanaka husiku, unofanirwa kuita kuti imba yako yekurara itonhorere. Zvidzidzo zvakazivisa kuti tembiricha yemuviri wako inotanga kudonha usati warara uye izvi zvinobatsira pakurara nekukurumidza. Kurara mune imwe imba inotonhorera kunobatsira kudonhedza tembiricha yemuviri wako uye kubatsira muviri wako kutonhodza pasi zvakasikwa, nekudaro zvichikubatsira iwe kurara nekukurumidza [10] [gumi neimwe] .
6. Ramba uine tsika yakanaka yekurara
Izvo zvakakosha kuti iwe ugadzire zvine hutano nguva yekurara mazuva mashoma nguva dzako dzisati dzatanga. Vakadzi vazhinji vanonzwa kuneta, kusanduka kwemamiriro, kudumbuka, uye kutemwa nemusoro mumazuva anotungamira kusvika kunguva. Kuti ubatsire kudzikamisa izvi zviratidzo zvePMS, unogona kutora bhati yekuzorora usati warara, enda kunorara, dzivisa kudya kunorema usati warara uye kudzikamisa yako skrini nguva kweinenge awa imwe usati warara.
Ongorora: Kuteedzera matipi ataurwa pamusoro apa kunogona kubatsira kuwedzera yako masimba esimba uye kudzikisa kuneta. Nekudaro, kana iwe uchiri kunzwa wakaneta uye usingakwanise kuita zviitiko zvako zvezuva nezuva, unofanirwa kubvunza chiremba uye kuti uzviwanire wega kutarisa PMDD. Kurapa PMDD kunogona kubatsira kudzikisa zviratidzo zvako, kusanganisira kuneta.
Kazhinji FAQs
Q. Ndingaita sei kuti ndisiye PMS kuneta?
TO . Idya kudya kunovaka muviri, ita maekisesaizi zuva nezuva, inwa mvura yakawanda, chengetedza imba yako yekurara kuti itonhore uye uchengete tsika yakanaka yekurara.
Q. Kuneta chiratidzo chenhumbu here kana PMS?
TO. Kuneta chiratidzo chakajairika chePMS uye zvakajairika mumatanho ekutanga epamuviri futi. Zvisinei, kuneta kunowanzoenda kana nguva yako yatanga.
Mubvunzo. Chii chinoitika svondo nguva yako isati yasvika?
TO. Unogona kusangana nezviratidzo zvePMS senge kutemwa nemusoro, kuputika, kushushikana, kusagadzikana uye kugadzikana kwemamiriro mumazuva anotungamira kusvika kunguva yako.
Q. PMS inogona kukutsamwisa here?
TO. Hongu, PMS inogona kukutsamwisa uye kutsamwa.
