Nthawi zitha kukhala zovuta kwa ambiri aife. Kuyambira kusinthasintha kwa maganizo ndi kutupa kwa masiku osasamba mpaka kupwetekedwa m'mimba ndi kutaya magazi kwambiri m'masiku asanu amenewo, palibe chosangalatsa. Komabe, simuyenera kuvutika ndi nthawi yanu mu chifunga chowawa, chowawa. Zochizira zapakhomo izi ndizothandiza kwambiri pothana ndi mavuto osiyanasiyana anthawi komanso kupangitsa kuti ulendo wa Aunty Flo ukhale wosadetsa nkhawa. Njira zonse zochiritsira ziyenera kutengedwa kokha paupangiri wa dokotala.
Pre-Menstrual Syndrome
Kodi PMS ndi chiyani?
Tisanayambe kusamba, pali zosintha zina zomwe zimachitika m'matupi athu. Zosinthazi zimayamba pakangotha sabata imodzi isanakwane ndipo zimatha ndikuyamba kusamba. Zina mwa zizindikiro za thupi zimene munthu angaone pa nthawi imeneyi ndi monga kutupa m’mimba, kukokana, mabere otakasuka, njala, mutu, kupweteka kwa minofu, kupweteka m’malo olumikizirana mafupa, kutupa m’manja ndi kumapazi, ziphuphu, kunenepa, Kudzimbidwa kapena kutsekula m’mimba. Zizindikiro zamaganizo zomwe mungakumane nazo ndi monga nkhawa, kuvutika maganizo, kusinthasintha kwa maganizo, kusowa tulo, kupsa mtima koopsa, chifunga chamaganizo, kutopa.
Ngakhale kuti si amayi onse omwe amapeza zizindikiro zonsezi, pafupifupi 75 peresenti ya amayi amanena kuti ali ndi zizindikiro za PMS. Palibe zambiri zomwe zimadziwika chifukwa chake PMS imachitika, komabe, pali mgwirizano wamba kuti imalumikizidwa ndi kusalinganika kwa mahomoni. Zitha kukhala chifukwa cha kuchuluka kwa estrogen kapena kusalinganika kwa chiŵerengero cha estrogen-progesterone. Kusalinganika kumeneku kumakhudza mlingo wa serotonin umene thupi lanu limapanga. Zotsatira zake, mumavutika ndi kupsinjika maganizo, kusinthasintha kwa maganizo, kukwiya komanso nkhawa. PMS imapezeka kwambiri mwa amayi omwe ali ndi zaka zapakati pa 20-40.
Zinthu zomwe zingawonjezere zizindikiro za PMS ndi monga kusuta, kupsinjika maganizo, kusowa mphamvu, kusagona mokwanira komanso kumwa mowa mopitirira muyeso, mchere, nyama yofiira, ndi shuga.
Zochizira kunyumba za premenstrual syndrome
Idyani thanzi: Zizindikiro zanu za PMS zitha kuchepetsedwa ndi zakudya zopatsa thanzi. Pewani zakudya zokazinga ndikusunga masamba ndi zipatso, nsomba, nkhuku, tirigu monga oatmeal womwe umasungunuka pang'onopang'ono, starch, mtedza ndi mbewu zosaphika. Onetsetsani kuti mukupeza calcium yokwanira kuchokera kumagwero monga mkaka, masamba obiriwira, ndi nsomba. Zakudya zopatsa thanzi izi zimalepheretsa zizindikiro zanu za PMS. Musaiwale kuphatikiza zakudya zokhala ndi omega-3 fatty acids monga nsomba, mafuta a azitona, sipinachi, nthanga za sesame, dzungu, ndi njere za mpendadzuwa.
Zolimbitsa thupi: Onetsetsani kuti mumagwira ntchito zolimbitsa thupi zosachepera mphindi 30 patsiku ngati mukuyenda kapena yoga kapena china chilichonse chomwe mumakonda. Dziwani kuti kusowa kochita kwawonetsedwa kuti kumapangitsa kuti zizindikiro za PMS ziipire. Maseŵera olimbitsa thupi a aerobic awonetsedwa kuti amathandiza kwambiri kuchepetsa zizindikiro za PMS. Zochita izi zimakupangitsani kuti mutulutse ma endorphin omva bwino, amakuthandizani kuti muchepetse nkhawa komanso nkhawa komanso kuti magazi aziyenda mthupi lanu potero amakuthandizani kuchotsa poizoni. Musamachite masewera olimbitsa thupi kwambiri panthawi yomwe muli ndi nthawi.
Pewani mchere, caffeine, ndi mowa: Chepetsani zakudya zomwe zili muzakudya zanu zomwe zimakhala ndi mchere wambiri. Pewani kugwetsa makapu ambiri a khofi ndi kumwa mowa kwambiri. Zonsezi zimadziwika kuti zimapangitsa kuti zizindikiro za PMS zikhale zovuta kwambiri. Ngati ndinu wosuta, ino ndi nthawi yabwino kuti muyambe kusuta.
Muzigona mokwanira komanso kuchepetsa nkhawa: Simungathe kuthana ndi kusokonezeka kwamalingaliro komwe PMS imabweretsa? Muzigona mokwanira. Moyo udzawoneka wosasangalatsa kwambiri mukakhala ndi diso lokwanira. Komanso yesetsani kuchepetsa nkhawa. Sinkhasinkhani, yesetsani kupuma mwanzeru ndikugwira ntchito kuti muchepetse.
Imwani tiyi wa zitsamba: Mitundu ina ya tiyi yazitsamba yawonetsedwa kuti ikupereka mpumulo kuzizindikiro za PMS. Kuti mupumule komanso kuchepetsa nkhawa, imwani tiyi ya chamomile kapena sinamoni.
Chamomile idzakuthandizaninso kugona bwino kotero imwani musanagone.
Imwani kulowetsedwa wa ginger chifukwa cha kukokana ndi nseru.
Tiyi ya peppermint ndi yabwino kuthana ndi kutupa, kudzimbidwa komanso mpweya wamatumbo.
Tiyi ya Dandelion imathandizira kufewetsa kwa bere kotero kuti m'malo mwa tiyi ndi khofi wanu wamba ndi izi kuti mupeze zotsatira zabwino. Tiyi ya Dandelion diuretic imathandizira kuchepetsa kusungidwa kwa madzi.
Tiyi wanu wobiriwira wanthawi zonse ndi wabwino pakhungu ndipo amathandizira kuchepetsa ziphuphu zakumaso panthawiyi.
Amadya zakudya zokhala ndi serotonin: Serotonin ndi mankhwala ofunikira komanso ma neurotransmitter omwe amathandizira kuti tikhale ndi thanzi labwino komanso chisangalalo. Miyezo ya serotonin imatha kulowa mkati mwa PMS kotero muyenera kukulitsa milingo yanu mwa kudya zakudya zokhala ndi serotonin monga mapeyala, kanjedza, mapapaya, biringanya, chinanazi, ndi plantain. Kuchulukitsa kuchuluka kwa serotonin kudzakuthandizani kuthana ndi zizindikiro monga kukhumudwa, nkhawa, komanso chisoni.
Wonjezerani potaziyamu: Potaziyamu imathandizira kutupa, kutupa, kusunga madzi ndi zizindikiro zina za PMS. Idyani zakudya zokhala ndi potaziyamu wambiri monga nthochi, black currant, nkhuyu, mbatata, anyezi, broccoli ndi tomato.
Tsabola wakuda ndi aloe vera: Ichi ndi kuphatikiza kodabwitsa komwe kumalimbana ndi zizindikiro monga kupweteka m'mimba, kupweteka kwa mutu ndi msana. Ingowonjezerani ufa wa tsabola wakuda ku supuni ya aloe vera gel ndikudya katatu patsiku
Vitamini B6: Onetsetsani kuti mukupeza Vitamini B6 wokwanira. Vitamini iyi yomwe nthawi zambiri imachepa mukakumana ndi PMS imakupatsani mpumulo ku kupsinjika maganizo, kusinthasintha kwamalingaliro, ndi kuchepa kwa serotonin. Pezani vitamini B6 yanu kuchokera kuzinthu zowonjezera kapena zakudya monga nkhuku, mkaka, nsomba, tirigu, mpunga, nyemba, soya, masamba obiriwira ndi mtedza.
Home mankhwala ululu msambo
Kupweteka kwa msambo ndi kupweteka kwa m'mimba (dysmenorrhoea) ndizowona kwa amayi ambiri. Ambiri aife (pakati pa 50% ndi 90%) amavutika ndi zovuta zina m'mimba mwathu komanso kupweteka kwa msana pamene tikusamba. Izi zili choncho chifukwa panthawi imeneyi minyewa ya m’chiberekero imakanika kukhetsa chiberekero ndipo zimenezi zimachititsa kuti tizivutika kukokana. Mankhwala otchedwa prostaglandins amatulutsidwa pamene progesterone yatsika msambo usanayambe. Ma prostaglandin awa amayambitsa kugundana kwa minofu ya chiberekero komwe kumayambitsa kupweteka komanso kukokana. Nthawi zina, kukokana uku limodzi ndi nseru, kusanza, mutu kapena kutsekula m'mimba komanso.
Ngakhale kuti amayi ena amangomva kusapeza bwino, ena amatha kumva ululu wofooketsa. Zina mwa zifukwa zomwe zimapangitsa kuti munthu azimva kupweteka kwambiri ndi monga nthawi yolemera kwambiri kuposa nthawi zonse, kukhala wosakwanitsa zaka 20, kuchulukitsitsa kapena kukhudzidwa ndi prostaglandin, kugwiritsa ntchito njira zolerera ndi endometriosis - kukula kwachilendo kwa minofu pamakoma a chiberekero.
Lankhulani ndi dokotala wanu ngati mukuvutika ndi ululu wopweteka kwambiri komanso kutuluka magazi kwambiri. Onetsetsani ngati ululu wanu uli woipa kwambiri moti umasokoneza zochita zanu za tsiku ndi tsiku ndipo umakula kwambiri pakapita nthawi. Kodi mankhwala a OTC akuoneka kuti alibe mphamvu zochepetsera ululu ndipo kodi kukokana uku ndi chitukuko chatsopano?
Kuti muchepetse kupweteka kwambiri komanso kusamva bwino m'mimba, yesani izi zoyezetsa zapakhomo zomwe zayesedwa nthawi.
Kugwiritsa ntchito kutentha: Njira yosavuta iyi yakunyumba mwina ndiyothandiza kwambiri pankhani yochepetsera ululu wanthawi pamimba ndi msana. Ikani botolo la madzi otentha kapena chotenthetsera chotenthetsera kapena ingotenthetsani thaulo ndikuyika pamalo okhudzidwawo kuti muthandizidwe mwamsanga. Ndipotu kafukufuku wa 2012 wokhudza amayi azaka zapakati pa 18 ndi 30 adapeza kuti kutentha kwa 104 ° F (40 ° C) kunali kothandiza ngati ibuprofen pothetsa ululu wa msambo.
Kusisita ndi mafuta ofunikira: Ichi ndi china wapamwamba-othandiza mankhwala. Kusisita mimba yanu kwa mphindi 20 ndi mafuta ofunikira osungunuka mumafuta onyamula ngati amondi kapena kokonati kutha kuchepetsa ululu wanu wamsambo. Onjezerani dontho la mafuta ofunikira pa supuni ya mafuta onyamula. M'malo mwake, kafukufuku wasonyeza kuti kutikita minofu ndi mafuta ofunikira kumathandiza kuchepetsa ululu woopsa womwe umabwera chifukwa cha endometriosis. Mafuta ofunikira omwe ali opindulitsa makamaka pamtundu woterewu wochotsa ululu kutikita minofu ndi lavender, clary sage, ndi marjoram mafuta.
Kugonana: Zingamveke zonyansa kwa inu koma ubwino wogonana mu nthawi yanu umaposa ickiness. M'malo mwake, iyi ndiye njira yabwino kwambiri yakunyumba - yaulere komanso yodzaza ndi zotsatirapo zosangalatsa!
Poyambira, mukamagonana, kukondoweza kwa nyini mwa njira yolowera kumachepetsa ululu ndikuwonjezera mphamvu yanu yolimbana ndi ululu wa nthawi ndi 75%. Ndipo mukakhala orgasm, minyewa yanu siyimalumikizana ndi ubongo wanu. Panthawi ya orgasm ubongo umatulutsanso ma neurotransmitters monga dopamine, acetylcholine, nitric oxide, ndi serotonin ndi noradrenaline zomwe zimatipangitsa kumva bwino komanso kumachepetsa kawonedwe kathu ka ululu wa nthawi.
Orgasms imapangitsanso chiberekero chanu kuti chigwirizane potero chikufulumira kukhetsa khoma la chiberekero chanu. Izi zidzafupikitsa nthawi yanu ndikuchotsa mankhwala ena monga prostaglandin omwe amayambitsa ululu ndi kusamva bwino.
Yang'anirani zakudya zanu: Mukakhala pa msambo, pewani zakudya zomwe zingakupangitseni kutupa ndi kusunga madzi. Khalani kutali ndi zakudya zamafuta, mowa, zakumwa za carbonated, caffeine ndi zakudya zamchere. Idyani zakudya zokhala ndi ulusi wambiri monga mapapaya, mpunga wabulauni, walnuts, amondi, njere zadzungu, mafuta a azitona ndi burokoli, nkhuku, nsomba, ndi masamba obiriwira, fulakisi, mapeyala, batala wa mtedza, prunes, napiye ndi nthochi.
Zitsamba: Zitsamba zina zimakhala ndi phindu kwa inu mukakhala msambo. Zitsambazi zimakhala ndi anti-inflammatory and antispasmodic effect zomwe zimachepetsa kugunda kwa minofu ndi kupweteka.
Pangani tiyi wa zitsamba izi kukhala gawo laulamuliro wanu munthawi yanu: tiyi ya chamomile kuti muchepetse kupsinjika kwa minofu ndikupumula; mbewu za fennel kuti muchepetse ululu; sinamoni pofuna kuchepetsa magazi, kupweteka, nseru, ndi kusanza; ginger wochotsa ululu—kafukufuku wa amayi 92 amene anali ndi magazi ochuluka a msambo anasonyeza kuti mankhwala owonjezera a ginger tsiku lililonse angathandize kuchepetsa kuchuluka kwa magazi amene amatayika pa nthawi ya kusamba; pycnogenol kwa ululu wa nthawi; katsabola kwa kukokana kwa msambo; curcumin, pawiri mu turmeric, kuti muchepetse zizindikiro za PMS.
Madzi: Musalole kuti madzi awonongeke komanso kumwa madzi ambiri panthawi yanu kuti muchepetse kusunga madzi. Kumwa madzi kumachepetsa kutupa. Imwani madzi ofunda kuti muchepetse kukokana kwa m'mimba. Idyani zakudya zomwe zili ndi madzi ambiri monga letesi, udzu winawake, nkhaka, mavwende, ndi zipatso.
Zolimbitsa thupi: Ngakhale kuchita masewera olimbitsa thupi kwambiri sikoyenera, muyenera kuchita masewera olimbitsa thupi pang'ono ngati yoga kuti mutulutse ma endorphin ochepetsa ululu. Kafukufuku wasonyeza kuti yoga imakhala ngati cobra, mphaka, ndi nsomba zimachepetsa ululu wa nthawi. Chitani yoga kwa mphindi 35, masiku asanu pa sabata kuti mukhale ndi thanzi labwino.
Yesani kupendekera kwa m'chiuno. Gonani chagada ndi mawondo anu ndipo mapazi anu ali athyathyathya. Mangitsani minofu ya pamimba mwanu ndi glutes ndipo pang'onopang'ono kwezani chiuno chanu mmwamba kuchokera pansi. Onetsetsani kuti msana wanu wapanikizidwa pansi. Gwirani malowo kwa masekondi angapo, kuchepetsa pang'onopang'ono ndikubwereza. Izi zidzachepetsa kwambiri kukokana kwanu.
Kuwonjezera mavitamini: Kafukufuku wasonyeza kuti kusowa kwa vitamini D kungayambitse nthawi zosakhazikika. Mavitamini a vitamini D awonetsedwa kuti ndi othandiza pochiza zizindikiro za PCOS. Pezani kuwala kwadzuwa kokwanira kapena mutenge chowonjezera pa malangizo a dokotala.
Imwani apulo cider viniga: Nyenyezi iyi pakati pa zithandizo zapakhomo ndizothandizanso motsutsana ndi mavuto amsambo. Kafukufuku wa 2013 adawonetsa kuti amayi omwe amamwa 15 ml ya viniga wa apulo cider tsiku lililonse adawonetsa kusintha kwakukulu kwa zizindikiro za PCOS komanso nthawi ya msambo. Sungunulani apulo cider viniga m'madzi pang'ono musanadye.
Njira za Ayurvedic zamavuto amsambo
Kusisita ndi mafuta a sesame: Mafuta a Sesame ali ndi linoleic acid yambiri yomwe imakhala ndi anti-inflammatory and antioxidant properties. Tsindikani pamimba panu kuti mupeze zotsatira zabwino.
Mbeu za Fenugreek: Ziviike nthangala za fenugreek m'madzi kwa maola 12 ndikumwa madziwo kuti muchepetse ululu.
Ginger ndi tsabola wakuda: Wiritsani ginger wouma pang'ono m'madzi ndikuwonjezera tsabola wakuda kwa iyo. Imwani mankhwalawa kuti muchepetse mlingo wa prostaglandins ndipo potero muchepetse kupweteka kwa msambo. Zimakupatsanso mphamvu komanso zimalimbana ndi kufooka.
Mbewu za chitowe: Wiritsani nthangala za chitowe m'madzi, kuziziritsa ndikumwa kuchepetsa kupweteka. Chitowe chili ndi anti-spasmodic komanso anti-inflammatory properties.
Basil ndi thyme: Basil ili ndi caffeic acid yomwe imachepetsa ululu. Thyme ndi therere lina lomwe lili ndi caffeic acid yambiri. Pangani tiyi pokweza supuni 2 za thyme kapena masamba a basil mu lita imodzi ya madzi otentha. Ikazizira mpaka kutentha kwa chipinda, imwani kuti muchepetse kupweteka kwa msambo.
