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Kusamba kwanu ndi dalitso ndi temberero.
Kumbali imodzi, simuyenera kuda nkhawa za madontho amwazi mwangozi. Koma mbali inayi, muyenera kudutsa masiku 5 - 7 a gehena musanakhale opanda nkhawa kamodzinso.
Ndipo ngakhale pali omwe ali ndi mwayi pakati pathu omwe samva kuwawa kapena kusasangalala panthawi yawo, enafe tiyenera kuwerengera zopweteka zathu komanso malo osambira amadzi otentha kuti atithandizire kupyola masikuwo.
Chifukwa chake ngati mutagwera mgulu lomalizali, werengani. Chifukwa zotsatirazi ndi zakudya zomwe zingakuthandizeni kuchepetsa kupweteka kwanu komanso kusamba kwa msambo.
Langizo: Mndandanda wazakudya zokometsera nthawi patsamba lino ndizabwino kwambiri. Chifukwa chake tikukulimbikitsani kuti muike chizindikiro patsamba lino ndikulisunga kuti muwone mosavuta mukakhala PMSing kapena mukakhala nthawi yanu.
Zakudya zochepetsa Kupweteka 
# 1 Masamba Obiriwira Obiriwira
Amayi amataya magazi ambiri panthawi yawo. Ndipo limodzi ndi izi, michere yambiri yomwe imasungidwa m'magazi, monga chitsulo, magnesium, ndi potaziyamu.
Ichi ndichifukwa chake ngati nthawi zambiri mumakhala ndi kutopa kwambiri, chizungulire, komanso kusawona bwino munthawi yanu, muyenera kuwonjezera masamba obiriwira masamba anu tsiku lililonse kuti mudzaze magazi anu ndi michere yotayika (makamaka chitsulo).
Masamba obiriwira monga sipinachi, kale, ndi masamba obiriwira.
Malangizo Achangu Achidule a Odana Ndi Masamba: Onjezani mbale ya sipinachi ku zipatso zanu ndi yoghurt smoothie ndikukhala ndi tambula yayikulu m'mawa.
Simungalawe 'zobiriwira' mwanjira imeneyo!
# 2 Nsomba
Tonsefe timadziwa kuti nsomba zili ndi omega-3 ndi 6 fatty acids ambiri munyama yawo, zomwe ndizabwino kwambiri pa thanzi lanu (ndi tsitsi lanu).
Koma imakhala yathanzi kwambiri munyengo yanu chifukwa Omega-3 fatty acids ndi abwino kwambiri opumira minofu ndi mitsempha yolimbitsa thupi, yomwe imathandiza kuchepetsa kupweteka kwanu ndi kukokana kwanu.
Langizo lachangu: Mbali ya masamba obiriwira ndi nsomba zokazinga kuti adye chakudya ndi njira yabwino yophatikizira # 1 ndi # 2 pamndandandawu.
# 3 Mbewu Zonse
Njere zonse ndi njere zomwe zimakhalabe ndi zachilengedwe. Monga mpunga wabulauni, oats, ndi tirigu wosweka ( dalia ).
Ndipo ngakhale kuti nthawi zonse amakhala athanzi, amakhala abwinoko mukamadya nthawi yanu.
Izi ndichifukwa choti mbewu zonse zimakhala ndi michere yambiri.
Zakudya zopatsa thanzi monga magnesium, zomwe zimachepetsa kukangana kwa minofu ndi kukokana kwakanthawi, ndi mavitamini B & E omwe amachepetsa kutopa ndi kusinthasintha kwa malingaliro.
Kuphatikiza apo, michere yawo yocheperako imachepetsanso kulakalaka chakudya komwe nthawi zambiri kumatipangitsa kuti tiswe zakudya zathu ndikudya mopanda thanzi.
Langizo lachangu: Sakanizani m'mbale ya masamba obiriwira omwe amathandizidwa kuti muthandizire mpunga wofiirira ndikusangalala ndi chakudya chophatikiza # 1 ndi # 3 pamndandandawu.
# 4 Nyama ndi Mazira
Zogulitsa nyama ndizodzaza ndi zomanga thupi, zomwe zimathandizira kubweza magazi ndi michere m'thupi lanu ndikupewa kuchepa kwa magazi m'thupi.
Chifukwa chake ngati simukudya zamasamba, onetsetsani kuti mumadya nyama yofiira, nsomba, ndi mazira ochuluka munthawi yanu kuti muchepetse kupweteka kwanu komanso kupweteka kwa msambo.
Langizo lachangu: Wiritsani mazira 4. Dulani iwo pang'ono pang'ono. Sakanizani chimanga, masamba obiriwira, ndi madzi a mandimu, ndipo tsopano muli ndi mbale yayikulu ya saladi ya dzira yomwe mutha kuyamwa nthawi iliyonse mukalakalaka chakudya nthawi yanu.
# 5 Masamba
Kukhala ndi mbale ya dal (msuzi wa mphodza) tsiku lililonse ndizothandiza. Koma m'nyengo yanu, zimakhala choncho makamaka chifukwa chakuti mapuloteni ambiri a nyemba amayamba kubweza magazi onse omwe mwataya m'dongosolo lanu.
Ndipo mwina mumadabwa, mtedza nawonso ndi nyemba.
Langizo lachangu: Kulakalaka pizza nthawi yanu? Kudya pa mtedza pang'ono ndipo zokhumba zanu zidzatha msanga!
# 6 Chokoleti
Sitikunena za chokoleti cha mkaka cholemera chomwe mumapeza mu Mkaka Wamkaka Wamkaka.
Tikulankhula za 80% yamdima, yolemera koko, chokoleti chakuda chomwe chimasiya kulawa kowawa mkamwa mwako mukamadya (koma mwanjira inayake imakhala ndi zotsekemera).
Ndipo ngakhale sitingakulimbikitseni kuti muzidzikakamiza kuti mudye chokoleti chamdima 100% (chotchedwa cocoa chosasakaniza), tikukulimbikitsani kuti mudye mtundu wamdima kwambiri womwe mumakhala nawo.
Izi ndichifukwa choti chokoleti chamdima chimadzaza ndi ma antioxidants ndi mankhwala ena omwe amalimbitsa thupi lanu ma serotonin (omwe amatchedwanso hormone ya chisangalalo), motero, amalimbitsa mtima wanu komanso mphamvu zanu zonse.
Langizo: Idyani mabwalo angapo a chokoleti chakuda cha mchere!
# 7 Yoghurt
Kukhala ndi yoghurt kawiri patsiku kwamasabata asanu ndi limodzi ndi njira yotsimikizika yopititsira patsogolo thanzi lanu m'matumbo. Koma munthawi yanu, ma probiotic odabwitsawa amathandizanso kashiamu (yemwe amatayika chifukwa chakutaya magazi msambo).
Chifukwa chake pitirizani, sungani zakudya zanu ndi yoghurt pompano!
Langizo lachangu: Ngati simukukonda yogati, yesetsani kuiwonjezera pamadzi anu abulosi nthawi zonse kuti mupange zipatso zosalala zokhala ndi kukoma kosangalatsa.
# 8 nthochi
Ngakhale nthochi mwina ndi chipatso chomwe amayi anu amakonda kwambiri mukamadwala kapena kutopa, chipatso chabwino ichi ndi chipatso chabwino kudya nthawi yanu.
Izi ndichifukwa choti nthochi imakhala ndi potaziyamu wambiri komanso mavitamini omwe amakulitsirani msanga malingaliro anu ndikuthandizani kuwongolera matumbo anu (kukonza kutsekula m'mimba komwe kumachitika nthawi yayitali).
Langizo lachangu: Mndandanda wazakudya zokhala ndi nthawi imeneyi uli ndi zipatso zambiri pa iwo. Chifukwa chake awapeze onse ndipo pangani mbale yayikulu ya saladi yazipatso nawo kuti muzidya mukadzakhumudwa.
# 9 Walnuts
Walnuts ndi bwenzi lapamtima la ubongo wanu.
Komanso nthawi yanu.
Izi ndichifukwa choti walnuts ali ndi omega-3 fatty acids ambiri omwe amachepetsa kutupa ndikuchepetsa kupweteka kwanu.
Kuphatikiza apo, amakhalanso ndi vitamini B6 ndi magnesium, zomwe zimathandiza kuchepetsa kupweteka kwa msambo.
Langizo: Sungani mtsuko wa walnuts pafupi ndipo pitirizani kuyamwa nthawi iliyonse mukalakalaka china chilichonse chodetsa nkhawa.
# 10 Chinanazi
Mananasi ndi zipatso zodabwitsa. Koma iwonso ndi olemera pakompyuta yotchedwa bromelain Izi ndizabwino pothana ndi ziphuphu.
Ndiye tengani mpeni wanu ndikuyamba kupha chinanazi chonyenga!
Langizo: Tsinde la chinanazi lili ndi bromelain wambiri kuposa mnofu wa chipatso. Chifukwa chake ngati kukokana kwanu kulidi koipa, ndiye kuti mutha kudula tsinde ndikudya (ngakhale silimva kukoma).
# 11 Tiyi Wobiriwira
Tiyi wobiriwira amadziwika pothandiza kuchepa thupi. Koma kodi mumadziwa kuti tiyi wobiriwira amathanso kuchepetsa gawo lanu la estrogen ndikuchepetsa mahomoni anu?
Tsopano mutero.
Chifukwa chake tengani paketi ndikuyamba kupanga zina lero ngati kusamba kwanu kukuyambitsani mavuto ambiri.
Langizo: Sinthanitsani khofi wanu wam'mawa ndi tiyi wobiriwira nthawi yanu kuti muyambe tsiku lanu lokoma komanso lopweteka.
# 12 Tiyi wa Chamomile
Popeza tikulankhula za tiyi mulimonsemo, tiyeni tikambirane ina yomwe ndi yabwino kupwetekedwa nthawi ndi kusamba kwa msambo.
Momwemonso, tiyi wa chamomile.
Ndipo ngakhale tiyi uyu ndiokwera mtengo kwambiri kuposa masamba anu tiyi wamba, thupi lanu lidzakuthokozani chifukwa chopeza ndalama zochepa popeza tiyi uyu ndi katswiri wothana ndi kupsinjika kwa minofu ndi kutupa.
Langizo: Ngati nthawi yanu yamasiku ikufanana ndi anzanu, musamwe iyi tiyi nokha. Afunseni kuti adye paketi yayikulu ya tiyi wa chamomile, ndikusangalala ndi gawo limodzi lolumikizana pakapu pang'ono tiyi.
# 13 Ginger
Sitingathe kukambirana tiyi komanso osakambirana za mnzake wa quintessential - muzu wa ginger. Makamaka ngati muli kusamba kwanu.
Izi ndichifukwa choti ginger ndiwabwino kwambiri kuphulika ndi mseru, zomwe ndizizindikiro ziwiri zodziwika kusamba.
M'malo mwake, azimayi achi China nthawi zonse amadziwa zabwino zosaneneka zowonjezera ginger mu chakudya chawo akakhala kuti akusamba.
Langizo: Grate mu ginger wina pamene mukukonzekera chikho chanu chamomile kapena tiyi wobiriwira kuti muphatikize nawo # 11, # 12, ndi # 13 pamndandandawu.
# 14 Mbewu Yotentha
Amatchedwanso methi Mbewu mu Chihindi, mbewu za fenugreek zimakonda kuwonjezeredwa kuma curry aku India.
Chifukwa chake, ngati ndinu msungwana waku India komanso nthawi yanu, kugwiritsa ntchito mwayiwu kuyenera kukhala kosavuta kwa inu. Muyeneranso inunso chifukwa njerezi ndizopweteka kwambiri, zomwe zingakuthandizeni kwambiri pakumva kupweteka kwanu.
Langizo lachangu: Fryani mbewu za fenugreek ndikuziwonjezera pa mbale yanu ya dal kuti musangalale ndi phindu limodzi la # 5 ndi # 14 pamndandandawu.
# 15 Masamba a Basil
Amatchedwanso tulsi masamba, basil si mankhwala omwe amagwiritsidwa ntchito kwambiri ku Indian cuisine. Koma ngati muli ndi tulsi Bzalani kumbuyo kwanu, mutha kugwiritsa ntchito mwayi wachipembedzo ichi potafuna masamba ena a basil panthawi yanu chifukwa caffeic acid m'masamba amenewa nthawi yomweyo amachepetsa kupweteka kwanu.
Langizo: Ngati simukuloledwa kupita pafupi ndi tulsi Bzalani pazifukwa zachipembedzo, mutha kugula botolo la basil louma m'sitolo yayikulu ndikuwaza pa chakudya chanu.
# 16 Sinamoni
Mitengo ya sinamoni imathandizira kukometsera kwa mbale yampunga yopusa kwambiri. Koma m'nthawi yanu amatenga nawo gawo lochepetsa-makanda.
Chifukwa chake pitirirani, khalani nawo ena lero.
Malangizo achangu: Kuyamwa chidutswa chaching'ono cha sinamoni ndi njira yabwino yosungilira pakamwa panu ndikuthana ndi vuto lakumwezi nthawi yomweyo.
# 17 Mbewu za Sesame
Mbewu za Sesame, kapena kuti , amagwiritsidwa ntchito popangira mchere ku India.
Chifukwa chake ngati muli ndi dzino lokoma, tengani ena kuti ke laddoo Munthawi yanu chifukwa nthangala za zitsamba zimakhala ndi zinc, calcium, magnesium, vitamini B6 wambiri, komanso mafuta amchere athanzi, omwe angakuthandizeni kuchepetsa kupweteka kwanu kwakanthawi!
Mfundo Yofulumira - Zakudya zaku China nthawi zambiri zimagwiritsa ntchito nthangala za sesame. Kotero ngati ndinu wokonda chakudya ku China, ndiye kuti muyenera kuyitanitsa nkhuku za sesame nthawi yanu.
# 18 Mbewu za mpendadzuwa
Ichi ndi chinthu china chodula pamndandanda wazakudya zokomera nthawi. Koma ngati kusamba kwanu kuli koyipa kwambiri, ndiye kuti kuyika paketi ya mbewu za mpendadzuwa ndi lingaliro labwino chifukwa mbewu izi sizimangokhala ndi michere yambiri (kuphatikizapo zinc, magnesium, ndi vitamini B6 & E), zimathandizanso dopamine katulutsidwe m'thupi lanu, komwe mwachilengedwe kumachepetsa kupweteka kwanu.
Langizo lachangu: Onjezani mbewu za mpendadzuwa ku mbale yanu yokhazikika ya saladi ndikuwonjezera supuni ya uchi kuti ipange chakudya chokoma!
# 19 Zipatso
Tikamakambirana zothana ndi kupweteka kwanu kwam'mimba kwanu, mtundu wa mabulosi zilibe kanthu chifukwa onse amathandizira chimodzimodzi.
Mwa kuchepetsa kusinthasintha kwamaganizidwe anu, kukonza magazi anu, komanso kuchepetsa kulakalaka kwanu chakudya.
Langizo lachangu: Khalani ndi galasi lalikulu la mabulosi yoghurt smoothie m'mawa uliwonse nthawi yanu kuti muthandizire kupeza phindu tsiku lonse.
Zipatso 12 Zathanzi Kwa Ashuga
# 20 Peppermint
Kutafuna masamba a peppermint munthawi yanu ndi lingaliro labwino chifukwa peppermint imakhala ndi mankhwala omwe ali othandiza kuthana ndi kusokonezeka kwa minofu ndikuchepetsa kulakalaka chakudya.
Langizo: Kutafuna chingamu cha tsabola tsiku lonse (kupatula pakudya) ndi njira yabwino yothetsera zolakalaka zakudya.
# 21 Zoumba ndi Madeti
Sikuti izi ndizabwino pakubwezeretsa magazi anu omwe adatayika, komanso ndimasitolo abwino azitsulo, omwe amatayika kwambiri pakusamba.
Chifukwa chake ngati mukukhala ndi nthawi yovuta munyengo yanu, onetsetsani kuti muli ndi paketi ya zoumba ndi masiku omwe alipo kuti musangalale.
Langizo lachangu: Zoumba ndi masiku zimatha kuwonjezeredwa mosavuta ku saladi ndi ma smoothies pazowonjezera komanso kutsekemera.
Kodi Nkhaniyi Inali Yothandiza?
Inde?
Kenako ikani chizindikiro ndikusunga bwino kotero kuti simuyenera kuyifunanso mukayamba kusamba mwezi wamawa.
M'malo mwake, ngati mumakonda kuwerenga izi, muyenera gawani pazanema kuti anthu ambiri athe kuzipeza.
