Kuenda Kumwedzi Zuva Rehutsva 2020: Ko Nguva Yako Yekusarudza Inokanganisa Hutano Hwako?

Mazita Akanakisa Evana

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Zuva rekuenda kumwedzi kwehutsanana rinocherechedzwa musi wa28 Chivabvu gore rega rega. Zuva iri rakanangana nekusimbisa kukosha kwekuchengetedzwa kwehutsanana kwakanaka kwekuenda kumwedzi. Yakatangwa neGerman-based NGO WASH United muna2014 uye zuva re28 rakasarudzwa kubvuma kuti mazuva makumi maviri nemasere ndiwo hurefu hwepakati pekuenda kumwedzi.

World Menstual Hutsanana Zuva 2020 theme ndeye ' Nguva muPandemic '. Dingindira rinoburitsa matambudziko akatarisana nemadzimai panguva yekuenda kumwedzi pakati pechirwere chiri kuenderera mberi nekupenya mwenje wekuti matambudziko awedzera sei panguva yedenda.

Panzvimbo yezuva, ngatitarisei kuti sarudzo dzako dzekuenda kumwedzi dziri kukanganisa sei hutano hwako.

Kune ivo 'vakasarudzwa-ruoko namwari' avo, kuenda kumwedzi kana kumwedzi kunogona kunge kusiri chinhu chikuru. Asi kune vamwe vedu, zviri nyore imwe yenguva inoshungurudza mumwedzi. Iwe uri kurwadziwa, iwe unomanikidzwa, wakatsamwa, wakavhiringidzika uye wakasuruvara pasina chikonzero. Hongu, inogona kunetsa uye kunetsa.

Kunyangwe kurwadziwa uye kuvhiringidzika kuchigona kunetsa, kune nzira dzaungatore kuti uzviite. Zvakadai sekushandisa bhegi remvura inopisa, kumedza pane chokoreti ine rima, kuzviwanira maekisesaizi akareruka uye zvichingodaro.

Izvo zvataurwa, zvakachengeteka kutaura kuti nguva yako uye hutano hwako zvakabatana uye izvo hazvifanire kuuya sekushamisa kune chero munhu ane chibereko. Zvese zvaunoita kubva panguva yaunorara kusvika pauwandu hwechikafu chaunodya panguva yako zvine mukana wekukanganisa hutano hwako hwese.

Tese takaverenga nezvenzira dzekugadzirisa nguva yako, nguva yenguva yekutanga uye kubatana kwayo kune hutano hwakazara, kuti kuenda kumwedzi kunokanganisa sei hutano hwako zvichingodaro. Nhasi, isu ticha tarisa nzira uye nzira kuburikidza nesarudzo yako yenguva inogona kukanganisa hutano hwako hwese, nezvakapihwa kubva kuna Boldsky nyanzvi yezvehutano Dr Arya Krishnan.

Yako Period Sarudzo & Iyo Kukanganisa Kwayo Pahutano Hwako

Isu tese tinoziva nezvekuti hutano hwako hwunoita basa rakakura pakuenda kwako kumwedzi. Asi iwe waizviziva here kuti sarudzo dzaunoita panguva yako yekutora zvine basa rakakura muhutano hwako hwese futi? Ngatitarisei nezve nzira idzo sarudzo dzako dzenguva dzinogona kukanganisa hutano hwako.

Saka ndedzipi sarudzo dzenguva? Icho hachisi chinhu asi zvinhu zvakaita sekudya, kurovedza muviri, kurara uye zvimwe zvakafanana zvinhu zvaunoita, asi iwe uri panguva yako.

Ichi chinyorwa chichava chiri kutarisa zvinotevera zvinhu sekukanganisa nguva dzekusarudza.

• Kudya tsika
• Nguva yekurara
• Exercise uye zorora
• Period zvigadzirwa zvinoshandiswa

1. Kudya tsika

Kudya kwako kune zvakakonzera zvakanyanya kumwedzi kwako. Maitiro aunodya uye zvaunodya anogona kukanganisa zviratidzo zvePMS, uye pamwe kutokanganisa kutenderera kwemwedzi. Rudzi rwechikafu chaunodya chinotarisa mashandiro uye mashandiro eakakosha maitiro emuviri wako ^[1] . Kuchengetedza chikafu chine hutano uye kutevera zvakafanana panguva yako yemwedzi ndiyo imwe yenzira dzakanakisa dzekuve nekushushikana-kushoma nguva.

Chikafu chisina hutano chakapetwa nechakatsveneswa uye chikafu chakagadziriswa chinogona kuwedzera kurwadziwa kwekuenda kumwedzi uye chikafu chakakwira mumafuta akazara uye anotapira zvinokonzeresa izvi. Izvo zvakakosha kuti uve nezvakakwana-zvakakwana uye zvine hutano kudya kwakazara nefibre-yakafuma chikafu. Nekuti, kudya chikafu chisina hutano uye chikafu chine hutano kunogona kusimbisa yako hypothalamus, pituitary, uye adrenal gland ^[piri] . Aya magemenzi ane basa rekuchengetedza rako rehomoni muyero iro rakanangana zvakananga nenhambo dzako.

Kuti uve nenguva inofara uye isina kurwadziwa pamwe nemuviri wakagwinya, funga zvinotevera matanho ^{[3] [4]} .

• Tevera chikafu chine makabhohaidhiretsi nekuti chikafu chakaderera-carb chinogona kukanganisa hutano hwako uye kudzikisa leptin mumuviri.
• Dzivisa kudya kwepamusoro-fiber.
• Sanganisira mafuta ane hutano sezvavanobatsira kutsigira mahormone mazinga uye ovulation. Unogona kuwana mafuta ane hutano kubva kuzvikafu salmon, maoiri emafuta, walnuts uye mbeu yeflakisi.
• Idya chikafu chine folate-broccoli, beetroot, mazai, nyemba, asparagus nezvimwe.
• Usadye zvekudya zvine munyu zvakadai sebhekoni, machipisi, masupa emumagaba nezvimwewo nekuda kwehuwandu hwayo hwe sodium.
• Dzivisa zvihwitsi nezvikafu zvishoma uye pachinzvimbo, uine michero.
• Dzivisa chikafu chinonaka sezvo kuzvidya kunogona kutungamira kukuvadzwa uye gasi.

Kunze kweizvi, mamwe marudzi chaiwo echikafu anobatsira zvakanyanya munguva ^[5] .

• Idya mabhanana ehuwandu hwakawanda hwemagesium uye potasium zvisinei, usadya zvinopfuura zviviri pazuva.
• Idya papaya sezvo iine carotene, chinovaka chinotsigira mazinga eestrogen uye zvakare chinobatsira chibereko chechibereko.
• Mananazi anobatsira hutano hwako panguva yako sezvo iine enzyme bromelain, iyo inogona kubatsira nekuyerera kweropa uye kugadzirwa kwemasero matsvuku uye machena eropa.

Kusarudza zvekudya panguva yako kwakakosha nekuti, nemuviri wako uchishanda zvakati siyanei nehunhu hwazvo, zvakakosha kuti wakasarudza mhando dzechikafu dzakakodzera sezvo zvichikanganisa hutano hwako hwese. ^[6] . Nekuti sezvambotaurwa, zvaunodya ndizvo zvinoratidza kuti muviri wako unoita mushe sei.

2. Kurara tsika

Paunenge uri panguva yako, zvakakosha kuti uwane yakaenzana nguva yekurara. Kushaikwa kwekurara kunogona kukanganisa nemitezo yako yemuviri, kukanganisa ako kutenderera uye kuita kuti zviratidzo zviwedzere. Nokurwadziwa kwakanyanya uye kubuda kweropa kwakanyanya, muviri wako nepfungwa zvinogona kuneta uye pakupedzisira zvichikonzera kuti usakwanise kuita nekuita zviitiko zvako zvezuva nezuva ^{[7] [8]} .

Kushaikwa kwekurara kunogona zvakare kuve mhedzisiro mhedzisiro , panosangana zvinhu zviviri izvi. Kuwanda kwakanaka kweawa yekurara kunogona kubatsira kuisa pfungwa dzako panjodzi uye nekudaro kubatsira kudzora rako rekunetseka uye zvinopesana, ndiko kuti, kutonga kwako kunetseka kunogona kubatsira kusimudzira yako yekurara mhando zvakare ^[9] . Kushaikwa kwekurara panguva yako kunonetesa muviri wedu uye kukonzeresa musoro uye kudzikisira kufunga kwako.

Tora chikafu chakadai sechiwi, maarumondi, chamomile tii, cherry nezvimwewo kubatsira kusimudzira yako yekurara hunhu zvinozobatsira kuti muviri wako uzorore, izvo zvakakosha panguva yako yemwedzi ^[9] . Zvidzidzo zvakaratidza kuti vamwe vakadzi vanoomerwa nekurara panguva ino, vamwe vachirara mamwe maawa. Nekudaro, kurara zvakati wandei panguva ino harisi dambudziko zvachose, anobvuma Dr Krishnan.

Unogona kugadzirisa matambudziko ako ekurara nekutora anotevera matanho ^{[10] [4]} .

• Gadza yako yekurara kune yako yakakwana tembiricha usati warara.
• Dzivisa kudya kunorema usati warara.
• Edza kushandura nzvimbo yako yekurara, kuwedzera kana kubvisa mapiro, kana kushandisa pombi yekupisa.
• Dzivisa caffeine kwemaawa akati wandei usati warara.

3. Rovedza muviri & zorora

Paunenge uri panguva yako, zvakakosha kuti muviri wako ufambe. Iwe unogona kunzwa wakaneta uye wakaneta kuti utosimudza munwe asi, kukunda iro husimbe uye kutora shangu dzako dzekumhanya pane zvinobatsira zvinoshamisa pane hutano hwako mukufamba kwenguva ^{[gumi neimwe]} . Kunyangwe zvingaratidzika kunge chinhu chisingabvumirwe kuita asi kurovedza muviri panguva yako kwete kungoderedza zviratidzo zvekuenda kumwedzi asi zvakare kukurudzira mararamiro ane hutano.

Kurovedza muviri kunogona kubatsira kudzikisira zviratidzo zvakaita sekurwadziwa, kurwadza, kuputika, kusanduka kwemamiriro, kutsamwa, kuneta uye kuda kurutsa. Kunze kweizvi, kurovedza muviri panguva yekuenda kwako kumwedzi kunobatsira kugwinya kwemunhu uye kunogona kubatsira kudzikisa njodzi uye kutanga kwenyaya dzakasiyana dzekurapa nezvinetso zvehutano sekurwara kwemoyo, sitiroko, arthritis, osteoporosis, chirwere cheshuga zvichingodaro. ^[12] .

Iyo yemuviri, pamwe nekuchinja kwemakemikari kunoitika mumuviri wemukadzi panguva yake yekutevera, zvinogona kutarisirwa pamwe nekumwe kurovedza muviri. Kuita kuti muviri wako ufambe kunobatsira kuwedzera kugadzirwa kwema endorphin, anonzwa-akanaka mahormone uye kudzikamisa kushushikana uye kurwadziwa uye nekudaro nekuvandudza moyo wako ^{[gumi neimwe]} .

Kuti uzvibatsire panguva uye nehutano hwako hwese, unogona kuteedzera zvataurwa pazasi ^{[13] [14]} .

• Kufamba
• Chiedza cardio kana kurovedza muviri
• Simba kudzidziswa
• Nyoro kutambanudza uye kuenzanisa

Usazvipinze iwe mune chero yakakura nzira yekurovedza muviri sezvo isingabatsire muviri wako neimwe nzira. Pamwe neizvi, zvakakosha kuti iwe upe muviri wako zororo. Kunze kwekurara, muviri wako unoda kuzorora nekuti, panguva yekutevera, mahormone echikadzi ari pazasi kwazvo. Nesisitimu yekudzivirira isina simba uye yakaderera maseru emagetsi, hauzokwanisi kushanda nemazvo. Naizvozvo, kuita zororo chinhu chakakosha ^{[gumi neshanu] [13]} . Saizvozvo, kushayikwa kwekuzorora kunogona kutungamira kune yakakwidziridzwa njodzi yezvinhu zvakakomba zvemuviri nezvehutano.

4. Zvigadzirwa zvenguva

Zvigadzirwa zvevakadzi zvehutsanana zvinogara zviri pakati pekurukurirano, ingave iri nguva yemutero kana kukanganisa kwakashata kwainogona kuve nako nharaunda, mapadhi, matamponi uye makapu ekuenda kumwedzi chimwe chinhu chinokutendera kuti uenderere mberi nehupenyu hwako - pasina kunyatsoita kunetsekana nezve izvo zvinogona 'ropa' maronda.

Kusarudza chaiyo mhando yekuenda kumwedzi chigadzirwa kungaite senge kuri nyore asi rega ndikutaurire kune vari kumashure, hazvisi ^{[16] [17]} . Zvinhu zvakaita senge chiitiko chemuviri, mutengo, kugadzikana - zvinogona kugadziriswazve kana kuraswa, nyore kushandisa uye kunyatsoita nguva - unokwanisa kupfeka sei chigadzirwa chisati chatsiviwa kana kucheneswa chinofanirwa kutariswa pakutsvaga chigadzirwa chakanakisa chemuviri wako uye mararamiro.

Paunenge uchisarudza yakakodzera nguva chigadzirwa chako, zvakakosha kuti usarudze iyo isina kukukodzera iwe chete asi zvakare yakakodzera nharaunda. Bhandi rejira rakachena kana tampon rine mapurasitiki akawanda, ayo anogona kutora makore anosvika mazana mashanu kusvika mazana masere nemazana kuti aore [18]. Nekukwira kwakazara mumatanho ekushatiswa kwepasirese uye dambudziko rezvakatipoteredza - nguva yasvika yekuvandudza nzira dzako dzakajairika uye wakasarudza kuenda kumwedzi ^[19] . Munhu asina kuroora anoshandisa 11,000 sanitary pads kana napkins muhupenyu hwavo uye izvozvi, wedzera izvozvo nenhamba yehuwandu hwevakadzi vari kuenda kumwedzi - zvakanyanya.

Makapu ekuenda kumwedzi ndechimwe chezvinhu zvinodhura uye zvisingadhuri zvigadzirwa zvehutsanana zvekuenda kumwedzi iyo ine hupenyu hwehupenyu hwemakore gumi. Iyo yekurapa-yegiredhi silicone inoshandiswa mukugadzirwa kwemakapu ekuenda kumwedzi ine mikana yakaderera kwazvo yekubatira chero hutachiona kana kutsamwa ^{[makumi maviri]} . Mukuenzanisa nemapapiro ehutsanana uye matamponi, makapu ekuenda kumwedzi anokwanisa kutora mavhoriyamu akakura uye kudzivirira chero kuraswa uye haabudise chero hwema. Kupesana nekutenda kwakakurumbira, makapu ekuenda kumwedzi anofarira kufamba uye haadi kuchinjaniswa maawa mashanu kusvika matanhatu - zvichiita kuti ive yakanakisa sarudzo ^{[makumi maviri nerimwe]} .

Pane Yekupedzisira Chiziviso ...

Nguva dzako sarudzo dzinokanganisa hutano hwako. Nekudaro, zvese zvaunoita zvine chekuita nehutano hwako. Nekudaro, iwe une simba uye unopihwa huwandu hwesarudzo uye sarudzo dzekusarudza zvine mutsigo uye zvine hunyanzvi - saka wakasarudza zvine hungwaru uye bata muviri wako zvakanaka!

Infographics naSharan Jayanth

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