Nguva dzinogona kunetsa kune vazhinji vedu. Kutanga kubva pakushanduka-shanduka kwemafungiro akaipa uye kuzvimba pamazuva asati atanga kuenda kumwedzi kusvika pakurwadziwa nemudumbu uye kubuda ropa kwakanyanya mukati memazuva mashanu iwayo, pane zvishoma zvekufara nazvo. Nekudaro, iwe haufanirwe kutambura nguva dzako mune grumpy, marwadzo-akarohwa haze. Mishonga yemumba iyi inoshanda zvakanyanya mukugadzirisa matambudziko akasiyana siyana uye kuita kuti kushanya kwaAunty Flo kusanyanya kunetseka. Mishonga yose inofanira kutorwa chete maererano nezano rechiremba.
Pre-Menstrual Syndrome
Chii chinonzi PMS?
Tisati taenda kumwedzi, pane dzimwe shanduko dzinoitika kumiviri yedu. Shanduko idzi dzinotanga kubva svondo risati rasvika uye dzinopera nekutanga kwekuenda kumwedzi. Zvimwe zvezviratidzo zvemuviri zvinoonekwa nemunhu panguva iyi zvinosanganisira dumbu rakazvimba, mazamu, mazamu akapfava, nzara, musoro, kurwadza kwetsandanyama, kurwadza kwemajoini, kuzvimba mawoko netsoka, mapundu, kuonda, Kuzvimbirwa kana kuita manyoka. Zviratidzo zvepfungwa zvaungava nazvo zvinosanganisira kufunganya, kuora mwoyo, kuchinja kwechinyamusi, kushaya hope, kuputika nehasha, mhute yepfungwa, kuneta.
Kunyange zvazvo vasiri vakadzi vose vanowana zviratidzo zvose izvi, vanenge 75 muzana yevakadzi vanotaura kuti vane rumwe rudzi rwezviratidzo zvePMS. Hazvina zvakawanda zvinozivikanwa nezvekuti sei PMS ichiitika, zvisinei, pane kubvumirana kwakawanda kuti ine chekuita nekusaenzana kwemahomoni. Inogona kunge iri nekuda kwekuwedzera kweesrogen kana kusaenzana muchiyero cheestrogen-progesterone. Kusaenzana uku kunokanganisa chiyero che serotonin icho muviri wako unoburitsa. Nekuda kweizvozvo, iwe unotambura nekuora mwoyo, kushanduka kwemafungiro, kutsamwa uye kusagadzikana. PMS inonyanyozivikanwa pakati pevakadzi vari muboka rezera re20-40.
Zvinhu zvinogona kuwedzera zviratidzo zvePMS zvinosanganisira kusvuta, kushungurudzika, kushaya basa, kusarara zvakakwana uye kunwa doro zvakanyanya, munyu, nyama tsvuku, uye shuga.
Mishonga yemumba yepre-menstrual syndrome
Idya zvine hutano: Zviratidzo zvako zvePMS zvinogona kuderedzwa nekudya kune hutano. Dzivisa chikafu chakakangwa uye kuunganidza miriwo nemichero, hove, huku, zviyo zvakaita seoatmeal inogadzika zvishoma nezvishoma, sitachi, nzungu nemhodzi mbishi pane kudaro. Ita shuwa kuti uri kuwana calcium yakakwana kubva kune semukaka, girinhi mashizha miriwo, uye salmon. Izvi zvikafu zvine hutano zvakanyanya zvinochengeta zviratidzo zvePMS zvako. Usakanganwa kusanganisira kudya kwakapfuma mu omega-3 fatty acids sehove, mafuta emuorivhi, sipinashi, sesame, manhanga, nemhodzi dzesunflower.
Exercise Ita shuwa kuti iwe unoshanda mune inokwana maminetsi makumi matatu ekurovedza muviri pazuva nenzira yekufamba kana yoga kana chero chimwe chiitiko chaunofarira. Ziva kuti kushaikwa kwekuita kwakaratidzwa kuita kuti zviratidzo zvePMS zviwedzere. Maekisesaizi eAerobic akaratidzwa kuva anoshanda zvakanyanya mukuderedza zviratidzo zvePMS. Aya maekisesaizi anoita kuti usunungure kunzwa-kunaka endorphins, anokubatsira kusunungura kushushikana uye kusagadzikana uye kuita kuti kutenderera kweropa kuende mumuviri wako zvichikubatsira kubvisa chepfu. Usaite maekisesaizi anorema panguva yako yekutevera.
Dzivisa munyu, caffeine, uye doro: Deredza izvo zvekudya mukudya kwako zvine munyu wakawandisa. Dzivisa kugogodza makapu akawanda ekofi uye kunyura padoro. Zvese izvi zvigadzirwa zvinozivikanwa kuita kuti zviratidzo zvePMS zviwedzere. Kana iwe uri musvuti, ino inguva yakanaka yekurova bhutsu.
Wana nguva yakakwana yekurara uye bvisa kushushikana: Haukwanise kubata nekusagadzikana kwese kwemupfungwa uko PMS inounza nayo? Wana nguva yakawanda yekurara. Upenyu huchaita sehusina kunyanyo nyangadza mushure mekunge wawana ziso rakakwana. Uyewo shanda pakurasikirwa nekunetseka. Fungisisa, dzidzira kufema zvine mufungo uye shandira kudzikamisa iwe.
Inwa herbal tea: Mamwe marudzi emakwenzi etii akaratidzwa kupa zororo kune PMS zviratidzo. Kuti uzorodze uye kuzorora kushushikana, sip pane imwe chamomile kana sinamoni tii.
Chamomile ichakubatsirawo kurara zviri nani saka inwa imwe usati waenda kunorara.
Inwa infusion yeginger ye cramps uye kusvotwa.
Peppermint tii yakanakira kubata nekuputika, indigestion uye gasi remudumbu.
Dandelion tii inobatsira kunyaradza kupfava kwezamu saka tsiva yako yenguva dzose tii nekofi nemhando iyi kuti uwane mibairo yakanaka. Dandelion tea's diuretic properties ichabatsirawo kuderedza kuchengetwa kwemvura.
Yako yenguva dzose yegirini tii yakanakira ganda uye ichabatsira kuderedza mapundu kubuda panguva ino.
Kudya chikafu chakapfuma mu serotonin: Serotonin ikemikari yakakosha uye neurotransmitter inobatsira kumanzwiro edu ekugara zvakanaka uye mufaro. Serotonin mazinga anogona kunyura panguva yePMS saka unofanirwa kukwidza mazinga ako nekudya chikafu chakapfuma muserotonin senge maavocados, michindwe yemazuva, mapapaya, eggplants, mapineapples, uye plantains. Kukwidza mazinga e serotonin kunobatsira kurova zviratidzo zvakaita sekuora mwoyo, kusagadzikana uye kusuwa.
Wedzera kudya kwako potassium: Potassium inobatsira kuchengetedza kuzvimba, kuputika, kuchengetedzwa kwemvura uye zvimwe zviratidzo zvePMS mukutarisa. Idya chikafu chakapfuma mupotassium semabhanana, black currant, maonde, mbatatisi, hanyanisi, broccoli nemadomasi.
Mhiripiri uye aloe vera: Uyu musanganiswa unoshamisa unobata zviratidzo zvakaita sedumbu remudumbu, kutemwa nemusoro uye musana. Ingo wedzera pini yeupfu dema papupuni yealoe vera gel uye udye katatu pazuva
Vitamin B6: Ita shuwa kuti uri kuwana Vitamin B6 yakakwana. Iyi vhitamini iyo inowanzopera kana iwe uri kuita PMS inokupa zororo kubva mukuora mwoyo, kushanduka kwemafungiro, uye yakaderera serotonin mazinga. Tora vhitamini B6 yako kubva kune zvinowedzera kana zvekudya zvakaita sehuku, mukaka, hove, zviyo zvakakwana, mupunga webrown, bhinzi, soya bhinzi, miriwo yemashizha egirinhi uye walnuts.
Mishonga yemumba yekurwadziwa kwekuenda kumwedzi
Kurwadziwa kwekuenda kumwedzi uye dumbu remudumbu (dysmenorrhoea) ichokwadi kuvakadzi vazhinji. Vazhinji vedu (pakati pe50% ne90%) vanotambura neimwe nzira yekusagadzikana mudumbu medu uye kurwadziwa kwepazasi kumashure patinenge tiri kumwedzi. Izvi zvinodaro nekuti panguva iyi, nyama dzemuchibereko dzinobatana kuti dzibude muchibereko uye izvi zvinoita kuti tirwadziwe. Makemikari anonzi prostaglandin anoburitswa kana progesterone yadonha nguva isati yatanga. Aya ma prostaglandin anokonzera kuputika kwemhasuru yechibereko izvo zvinotungamirira kumarwadzo nekupwanya. Dzimwe nguva, mazamu aya anoperekedzwa nekusvotwa, kurutsa, kutemwa nemusoro kana manyoka zvakare.
Nepo vamwe vakadzi vachingonzwa kusagadzikana kudiki, vamwe vanogona kutambura nekurwadziwa kunopedza simba. Zvimwe zvezvikonzero zvinoita kuti munhu arwadziwe zvakanyanya zvinosanganisira nguva dzinorema kudarika nguva dzose, kuva pasi pemakore makumi maviri ekuberekwa, kuwandisa kana kunzwisiswa neprostaglandin, kushandiswa kwekudzivirira kuzvara uye endometriosis — kukura kusiri kwemaitiro enyama pamadziro echibereko.
Wona chiremba nezve cramps yako kana uri kutambura nekurwadziwa kwakanyanya uye kubuda ropa kwakanyanya. Chenjerera kana kurwadziwa kwako kwakanyanya zvekuti kuri kukanganisa mabasa ako ezuva nezuva uye kunowedzera nekufamba kwenguva. Mishonga yeOTC iri kuratidza kusashanda mukuderedza marwadzo uye aya ma cramps budiriro nyowani here?
Kune ma cramps akapfava uye kusagadzikana mudumbu, edza iyi yakaedzwa-nguva-yakaedzwa mishonga yekumba.
Kuisa kupisa: Mushonga uyu wakapfava wepamba ungangove unoshanda zvakanyanya kana zvasvika pakudzikisa marwadzo epanguva mudumbu rako nekuzasi. Isa bhodhoro remvura inopisa kana pad yekudziya kana kungopisa tauro uye shandisa kunzvimbo yakakanganiswa kuti usunungurwe nekukurumidza. Zvakadaro ongororo yakaitwa muna 2012 pamusoro pevakadzi vezera remakore gumi nemasere kusvika makumi matatu yakawana kuti chigamba chekupisa pa104°F (40°C) chaishanda sebuprofen mukupedza marwadzo ekuenda kumwedzi.
Kukwiza nemafuta anokosha: Uyu ndiwo mumwe mushonga unoshanda zvakanyanya. Kukwiza dumbu rako kwemaminetsi makumi maviri nemafuta akakosha akaiswa mumafuta anotakura senge almond kana kokonati kunogona kuderedza marwadzo ako ekuenda kumwedzi. Wedzera donhwe remafuta anokosha kune chipunu chemafuta anotakura. Asi izvo, zvidzidzo zvakaratidza kuti kukwizwa nemafuta akakosha kunoshanda mukuderedza kurwadziwa kwakanyanya kunokonzerwa neendometriosis. Mafuta anokosha anonyanya kubatsira kune rudzi urwu rwekunyaradza marwadzo e lavender, clary sage, uye marjoram mafuta.
Kuita bonde Zvinogona kuita sezvisina kunaka kwauri asi mabhenefiti ekuita bonde panguva yako anodarika ickiness. Muchokwadi, uyu ndiwo wakanakisa mushonga wepamba zvachose-wemahara uye uzere nezvinofadza zvinokonzeresa!
Kutanga, paunenge uchiita zvepabonde, kukurudzirwa kwechikadzi nenzira yekupinda kunoderedza marwadzo uye kunowedzera kukwanisa kwako kutsungirira kurwadziwa kwepanguva ne75%. Uye kana iwe uri orgasm, tsinga dzako hadzitaudzane nguva pani kuuropi hwako. Munguva ye orgasm uropi hunoburitsawo ma neurotransmitters se dopamine, acetylcholine, nitric oxide, uye serotonin uye noradrenaline izvo zvinoita kuti tinzwe zvakanaka uye zvinoderedza maonero atinoita marwadzo ekunguva.
Orgasms zvakare inoita kuti chibereko chako chibatane nekudaro ichikurumidza pamwe nekuteuka kwemadziro ako echibereko. Izvi zvinopfupisa nguva yako uye kudzinga mamwe makomisheni senge prostaglandin ari kukonzera marwadzo uye kusagadzikana.
Tarisa kudya kwako: Paunenge uri kunguva yako, dzivisa chikafu chinoita kuti kuputika kwako uye kuchengetedza mvura kuwedzere. Ramba kure nemafuta ekudya, doro, zvinwiwa zvekabhoni, caffeine uye chikafu chine munyu. Idya zvakawanda zvezvikafu zvine fiber zvakaita sepapaya, mupunga webrown, walnuts, maarumondi, mhodzi dzenhanga, mafuta omuorivhi uye broccoli, huku, hove, nemuriwo wemashizha ane mashizha, flaxseed, avocado, peanut butter, prunes, chickpeas nemabhanana.
Herbs: Mimwe miriwo ine mhedzisiro inobatsira pauri kana uri panguva yako yekutevera. Iyi miriwo ine anti-inflammatory uye antispasmodic effect iyo inoderedza kuputika kwemasuru uye kurwadziwa.
Ita iyi mishonga yemiti chikamu chehurumende yako panguva yako: chamomile tii kuti ubvise marwadzo emusuru uye kuzorora; fennel mbeu yekubvisa marwadzo; sinamoni yekuderedza kubuda ropa, kurwadziwa, kusvotwa, uye kurutsa; ginger yekunyaradza marwadzo-kuongorora kwevakadzi 92 vane ropa rinorema rekuenda kumwedzi kwakaratidza kuti ginger yezuva nezuva inogona kubatsira kuderedza kuwanda kweropa rinorasika panguva yekuenda kumwedzi; pycnogenol nokuda kwemarwadzo epanguva; dhiri nokuda kwemarwadzo ekuenda kumwedzi; curcumin, komboni mu turmeric, yekuzorodzwa kubva kuPMS zviratidzo.
Mvura: Usazvibvumira kupererwa nemvura uye kunwa mvura yakawanda panguva yako yekurova kuchengetedza kwemvura. Kunwa mvura kunodzivirira kuzvimba. Sip mvura inodziya kunyaradza mazamu emudumbu. Idya chikafu chine huwandu hwemvura seretisi, celery, magaka, manwiwa, uye michero.
Exercise Kunyangwe kuwanda kwekurovedza muviri kwakanyanya kusingakodzeri, iwe unofanirwa kuita maekisesaizi akapfava seyoga kuburitsa marwadzo-anobvisa endorphins. Tsvagiridzo yakaratidza kuti yoga inomira senge cobra, katsi, uye hove zvinoderedza nguva marwadzo zvakanyanya. Ita yoga kwemaminetsi makumi matatu nemashanu, mazuva mashanu pasvondo kuti uwane zvirinani mahormone.
Edza kurereka pelvic. Rara nemusana wako wakakotama mabvi ako uye tsoka dzako dzakadzikama. Simbisa mhasuru dzedumbu rako uye glutes uye zvishoma nezvishoma simudza pelvis yako kumusoro kubva pasi. Iva nechokwadi chokuti musana wako wepasi wakatsikirirwa pasi. Bata nzvimbo yacho kwemasekondi mashomanana, zvinyoronyoro pasi uye dzokorora. Izvi zvichaderedza cramps yako zvakanyanya.
Wedzera kudya kwako kwevhithamini: Zvidzidzo zvakaratidza kuti kushaikwa kwevhitamini D kunogona kutungamirira kunguva dzisina kujairika. Vitamin D zvinowedzera zvakaratidzwa kuti zvinoshanda mukurapa zviratidzo zvePCOS zvakare. Wana chiedza chezuva chakakwana kana kutora chekuwedzera pane zano rachiremba wako.
Inwa apple cider vhiniga: Iyi nyeredzi pakati pemishonga yemumba inoshanda pamatambudziko ekuenda kumwedzi zvakare. Chidzidzo che 2013 chakaratidza kuti vakadzi vakanwa 15 ml yeapuro cider vhiniga zuva nezuva vakaratidza kuvandudzwa kukuru kwezviratidzo zvePCOS uye kumwedzi kwakadzorwa zvakare. Dilute apple cider vhiniga mumvura shoma usati wadya.
Ayurvedic mishonga yematambudziko ekuenda kumwedzi
Massage nemafuta eSesame: Mafuta eSesame akapfuma mu linoleic acid ine anti-inflammatory uye antioxidant properties. Zora dumbu rako kuti uwane mhedzisiro yakanaka.
Fenugreek mbeu: Nyura mhodzi dzefenureek mumvura kwemaawa gumi nemaviri uye inwa mvura yacho kuti usununguke kubva kumarwadzo ekutevera.
Ginger uye black pepper: Fashaidza ginger shoma yakaomeswa mumvura uye woisa mhiripiri yakasviba kwairi. Inwa mhinduro iyi kune yakaderera mazinga eprostaglandin uye nekudaro kuderedza marwadzo ekunguva. Inokupawo simba uye inorwisa faigue.
Cumin mbeu: Fashaidza kumini mhodzi mumvura, tonhorera uye unwe kudzikiswa kwekurwadziwa. Cumin ine anti-spasmodic uye anti-inflammatory properties.
Basil uye thyme: Basil ine caffeic asidhi ine marwadzo-kuderedza maitiro. Thyme imwe miriwo yakapfuma mucaffeic acid. Gadzira tii nekudzika 2 maspuniji e thyme kana basil mashizha mupaini yemvura iri kufashaira. Kana yangotonhora kusvika patembiricha yemumba, inwa kuti usununguke kubva kumarwadzo ekuenda kumwedzi.
