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Tsiku La Ukhondo Msambo limachitika pa 28 Meyi chaka chilichonse. Tsikuli likufuna kuwunikira kufunikira kwa kasamalidwe kabwino ka msambo. Inakhazikitsidwa ndi NGO WASH United yochokera ku Germany ku 2014 ndipo tsiku la 28 lidasankhidwa kuvomereza kuti masiku 28 ndi kutalika kwakanthawi kosamba.

Tsiku Ladziko Lonse la Ukhondo Msambo 2020 ndi ' Nthawi mu Mliri '. Mutuwu ukuwonetsa zovuta zomwe amayi amakumana nazo kusamba pakati pa mliri womwe ukupitilira ndikuwunikiranso momwe zovuta zaipiraipira panthawi ya mliriwu.

M'malo mwa tsikuli, tiyeni tiwone momwe kusankha kwanu kusamba kumakhudzira thanzi lanu lonse.

Kwa iwo 'osankhidwa ndi mulungu', kusamba kapena nyengo sizingakhale zovuta kwenikweni. Koma kwa tonsefe, ndi nthawi yovuta kwambiri pamwezi umodzi. Mukumva kuwawa, mwapanikizika, mwakwiyitsidwa, kusokonezeka komanso kukhumudwa popanda chifukwa. Inde, zimatha kukhumudwitsa komanso kusokoneza.

Ngakhale kupweteka ndi kusokonezeka kumatha kukhala kopweteka kwambiri, pali njira zomwe mungatengere kuti muzitha kuthana nazo. Monga kugwiritsa ntchito thumba lamadzi otentha, kudya chokoleti chakuda, kudzipezera masewera olimbitsa thupi mopepuka.

Izi zikunenedwa, ndibwino kunena kuti nthawi yanu ndi thanzi lanu zimalumikizidwa ndipo siziyenera kudabwitsa aliyense amene ali ndi chiberekero. Chilichonse chomwe mumachita kuyambira nthawi yomwe mumagona mpaka chakudya chomwe mumadya nthawi yanu chimakhudza thanzi lanu lonse.

Tonse tawerenga za njira zoyendetsera nthawi yanu, nthawi ya nthawi yoyamba ndi kulumikizana ndi thanzi lathunthu, momwe msambo umakhudzira thanzi lanu ndi zina zotero. Lero, tiwona njira ndi njira zomwe zosankha zanu munthawi yanu zingakhudzire thanzi lanu lonse, ndi zopereka kuchokera kwa katswiri wazachipatala wa Boldsky Dr Arya Krishnan.

Kusankha Kwanu M'nyengo & Momwe Imakhudzira Thanzi Lanu

Tonsefe tikudziwa kuti thanzi lanu limatenga gawo lalikulu pakusamba kwanu. Koma kodi mumadziwa kuti zisankho zomwe mumapanga mukakhala munyengo yanu zimathandizanso pamoyo wanu wonse? Tiyeni tiwone momwe zosankha zanu zakanthawi zingakhudzire thanzi lanu.

Nanga zisankho ndi ziti? Sizinthu zina koma kudya monga kuchita masewera olimbitsa thupi, kugona, kugona ndi zina zomwe mumachita, koma mukakhala munyengo yanu.

Nkhaniyi ikufotokoza mbali zotsatirazi ngati nthawi yovuta.

Kudya chizolowezi
Nthawi yogona
Chitani masewera olimbitsa thupi ndi kupumula
Zogulitsa zamagwiritsidwe ntchito

1. Kudya chizolowezi

Zakudya zanu zimakhudza kwambiri msambo wanu. Momwe mumadyera komanso zomwe mumadya zimatha kukhudza zisonyezo za PMS, mwinanso kusokoneza nthawi yakusamba. Mtundu wazakudya zomwe mumadya zimatsimikizira kugwira ntchito ndi magwiridwe antchito azinthu zofunikira m'thupi lanu ^[1] . Kudyetsa zakudya zabwino ndikutsata zomwezo nthawi yanu yamwezi ndi imodzi mwanjira zabwino kwambiri zopewera kupsinjika.

Chakudya chopatsa thanzi chophatikizika ndi zakudya zoyengedwa komanso zothandizidwa zimatha kukulitsa kupweteka kwa msambo komanso zakudya zomwe zili ndi mafuta okhathamira komanso oyambitsa zimayambitsanso izi. Ndikofunikira kukhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi chodzaza ndi zakudya zopatsa mphamvu. Chifukwa, kudya zakudya zopanda thanzi komanso zakudya zopatsa thanzi kumatha kupangitsa kuti hypothalamus, pituitary, ndi adrenal gland ^[ziwiri] . Izi ndizomwe zimayambitsa kusungira mahomoni anu omwe amalumikizidwa mwachindunji ndi nthawi yanu.

Kuti mukhale ndi nthawi yosangalala komanso yopanda ululu komanso thupi labwino, ganizirani izi ^[3] ^[4] .

Tsatirani zakudya zokhala ndi mavitamini ambiri chifukwa chakudya chochepa kwambiri chimatha kusokoneza chithokomiro chanu komanso kutsitsa leptin mthupi.
Pewani zakudya zamagetsi.
Phatikizanipo mafuta athanzi popeza amathandizira kuthandizira milingo ya mahomoni ndi ovulation. Mutha kupeza mafuta athanzi kuchokera kuzakudya monga saumoni, mafuta a masamba, mtedza ndi mbewu za fulakesi.
Idyani zakudya zopatsa thanzi za broccoli, beetroot, mazira, nyemba, katsitsumzukwa etc.
Musadye zakudya zamchere monga nyama yankhumba, tchipisi, supu zamzitini ndi zina zambiri chifukwa chakuthira kwa sodium.
Pewani maswiti ndi zokhwasula-khwasula ndipo m'malo mwake, khalani ndi zipatso.
Pewani zakudya zokometsera chifukwa kuzidya kungayambitse kuphulika ndi gasi.

Kupatula izi, mitundu ina yazakudya imapindulitsa nthawi ^[5] .

Idyani nthochi pamlingo wochuluka wa magnesium ndi potaziyamu komabe, musadye oposa awiri patsiku.
Idyani papaya popeza imakhala ndi carotene, michere yomwe imathandizira milingo ya estrogen komanso imathandizira chiberekero.
Mananasi ndi othandiza paumoyo wanu nthawi yanu popeza amakhala ndi enzyme bromelain, yomwe imatha kuthandizira kuyenda kwa magazi ndikupanga maselo ofiira ndi oyera.

Kusankha zomwe mungadye nthawi yanu ndikofunikira chifukwa, thupi lanu likamagwira ntchito mosiyana pang'ono ndi momwe limakhalira, ndikofunikira kuti musankhe zakudya zoyenera chifukwa zimakhudzanso thanzi lanu lonse ^[6] . Chifukwa monga tanenera kale, zomwe mumadya zimatsimikizira momwe thupi lanu limagwirira ntchito bwino.

2. Chizolowezi chogona

Mukakhala munyengo yanu, ndikofunikira kugona mokwanira. Kulephera kugona kungakulepheretseni ndi thupi lanu, kusokoneza kayendedwe kanu ndikupangitsa zizindikilo kukulira. Ndikumva kupweteka kwambiri komanso kutuluka magazi, thupi lanu ndi malingaliro anu zimatha kutopa ndipo zimakupangitsani kuti musakwanitse kugwira ntchito zanu za tsiku ndi tsiku ^[7] ^[8] .

Kuperewera kwa tulo kumatha kukhalanso vuto la kupsinjika , pomwe zinthu ziwirizi ndizolumikizana. Nthawi yokwanira yogona ingakuthandizeni kuti mukhale omasuka ndipo potero mumathandizira kuthana ndi nkhawa komanso mosiyana, ndiye kuti, kusamalira nkhawa zanu kumathandizanso kuti mugonenso ^[9] . Kusagona nthawi yanu kumafooketsa thupi lathu ndikupangitsa kupweteka mutu ndikuchepetsa malingaliro anu.

Idyani zakudya monga kiwi, maamondi, tiyi wa chamomile, chitumbuwa ndi zina zotero kuti zikuthandizireni kugona kwanu komwe kumathandizanso kuti thupi lanu lipumule, zomwe ndizofunikira nthawi yanu yamwezi ^[9] . Kafukufuku wanena kuti azimayi ena zimawavuta kugona panthawiyi, pomwe ena amagona maola owonjezera. Komabe, kugona pang'ono panthawiyi sikovuta konse, akuvomereza Dr Krishnan.

Mutha kukonza mavuto anu ogona potsatira njira izi ^[10] ^[4] .

Ikani chipinda chanu kutentha kwanu musanagone.
Pewani chakudya cholemera musanagone.
Yesetsani kusintha malo anu ogona, kuwonjezera kapena kuchotsa mapilo, kapena kugwiritsa ntchito pedi yotenthetsera.
Pewani caffeine kwa maola angapo musanagone.

3. Chitani masewera olimbitsa thupi & kupumula

Mukakhala munyengo yanu, ndikofunikira kuti thupi lanu liziyenda. Mutha kumadzimva kukhala ofooka komanso otopa ngakhale kutakweza chala koma, kuthana ndi ulesiwo ndikumavala nsapato zanu kuli ndi maubwino odabwitsa pamapeto pake ^{[khumi ndi chimodzi]} . Ngakhale zitha kuwoneka ngati zopanda pake koma kuchita masewera olimbitsa thupi munthawi yanu sikuti kumangochepetsa zizindikiro zakusamba komanso kumalimbikitsa moyo wathanzi.

Kuchita masewera olimbitsa thupi kumatha kuthandiza kuthana ndi zowawa monga zopweteka, kukokana, kudzimbidwa, kusinthasintha, kukwiya, kutopa ndi mseru. Kuphatikiza pa izi, kuchita masewera olimbitsa thupi mukamatha kusamba kumathandiza kuti munthu akhale ndi thanzi labwino komanso kumathandizira kuchepetsa ngozi komanso kuyambika kwamatenda osiyanasiyana monga matenda amtima, sitiroko, nyamakazi, kufooka kwa mafupa, matenda ashuga ndi zina zambiri ^[12] .

Kusintha kwa thupi, komanso kusintha kwamankhwala komwe kumachitika mthupi la mayi nthawi yake, kumatha kuyang'aniridwa ndi masewera olimbitsa thupi. Kuyendetsa thupi lanu kumathandizira kukulitsa kupanga ma endorphin, mahomoni omverera bwino ndikuchepetsa nkhawa komanso kupweteka ndikupangitsa kuti mukhale osangalala ^{[khumi ndi chimodzi]} .

Kuti muzidzithandiza nokha munthawi yathanzi komanso thanzi lanu lonse, mutha kutsatira zomwe tafotokozazi ^[13] ^[14] .

Kuyenda
Kuchita masewera olimbitsa thupi mopepuka kapena masewera olimbitsa thupi
Kulimbitsa mphamvu
Kutambasula modekha komanso kusamala

Musadzipangitse kuchita masewera olimbitsa thupi chifukwa sichingathandize thupi lanu. Kuphatikiza apo, ndikofunikira kuti mupumulitse thupi lanu. Kupatula kugona, thupi lanu limafuna kupumula chifukwa, pakusamba, mahomoni achikazi amakhala otsika kwambiri. Ndi chitetezo chimakhala chofooka komanso mphamvu zochepa, simudzatha kugwira bwino ntchito. Chifukwa chake, kupanga kupumula ndikofunikira ^{[khumi ndi zisanu]} ^[13] . Momwemonso, kusapumula kumatha kubweretsa chiopsezo chokulirapo cha zovuta zazikulu za thupi ndi thanzi.

4. Zogulitsa zam'nyengo

Zinthu zaukhondo zazimayi nthawi zonse zimakhala pakatikati pa zokambirana, kaya ndi nthawi yamsonkho kapena zoyipa zomwe zingakhudze chilengedwe, mapadi, tampons ndi makapu akusamba ndichinthu chomwe chimakupatsani mwayi wopitilira moyo wanu - osakhala kwathunthu kuda nkhawa ndi zotayika zamagazi 'zotheka'.

Kusankha mtundu woyenera wa kusamba kumawoneka ngati kosavuta koma ndikuloleni ndikuuzeni omwe ali kumbuyo, sichoncho ^[16] ^[17] . Zinthu monga kuchuluka kwa zolimbitsa thupi, mtengo wake, kukhazikika kwake - ndizotheka kugwiritsidwanso ntchito kapena kugwiritsidwa ntchito, kugwiritsa ntchito mosavuta komanso kugwiritsa ntchito nthawi mwanzeru - mutha kuvala chinthucho nthawi yayitali bwanji musanachisinthe kapena kuchitsuka chiyenera kuganiziridwa pozindikira chinthu chabwino kwambiri mthupi lanu ndi moyo.

Mukamasankha chinthu choyenera munthawi yanu, ndikofunikira kusankha zomwe sizili zabwino kwa inu komanso zachilengedwe. Chophimba chabwinobwino kapena chopukutira chimakhala ndi pulasitiki wambiri, yemwe amatha zaka 500-800 kuti awole [18]. Chifukwa cha kuchuluka kwa kuwonongeka kwa nthaka ndi mavuto azachilengedwe - nthawi yakwana yoti mukonzenso njira zanu zachikhalidwe ndikusankha kusamba mosadukiza ^[19] . Munthu wosakwatira amagwiritsa ntchito zikhomo kapena zopukutira thukuta 11,000 m'moyo wawo ndipo tsopano, zichulukitseni ndi chiwerengero cha akazi omwe akusamba - ndizambiri.

Makapu akusamba ndi amodzi mwamankhwala okwera mtengo komanso otsika mtengo aukhondo amene amakhala ndi zaka 10. Silicone yamankhwala yomwe imagwiritsidwa ntchito popanga makapu akusamba ili ndi mwayi wochepa kwambiri wopeza matenda aliwonse kapena zowawa ^{[makumi awiri]} . Poyerekeza ndi ma napkins aukhondo ndi tampons, makapu akusamba amatha kukhala ndi magawo akulu ndikupewa kutayika kulikonse ndipo samatulutsa fungo lililonse. Mosiyana ndi zomwe ambiri amakhulupirira, makapu akusamba ndi ochezeka ndipo safunika kusinthidwa maola 5-6 aliwonse - kuti izi zitheke ^{[makumi awiri ndi mphambu imodzi]} .

Pamapeto pake ...

Kusankha kwanu munthawi yanu kumakhudza thanzi lanu lonse. Chifukwa chake, chilichonse chomwe mumachita chimakhudza thanzi lanu. Komabe, muli ndi mphamvu ndipo muli ndi zosankha zambiri zomwe mungasankhe mosamala ndi moyenera - chifukwa chake mwasankha mwanzeru ndikuchitira thupi lanu bwino!

Zithunzi za Sharan Jayanth

Onani Zolemba Pazolemba

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[ziwiri]Kammoun, I., Saâda, W. B., Sifaou, A., Haouat, E., Kandara, H., Salem, L. B., & Slama, C. B. (2017, February). Sinthani momwe azimayi amadya nthawi yakusamba. Mu Annales d'endocrinologie (Vol. 78, Na. 1, mas. 33-37). Elsevier Masson.
[3]Pezani nkhaniyi pa intaneti Karout, N. (2016). Chidziwitso ndi zikhulupiriro zokhudzana ndi msambo pakati pa ophunzira oyamwitsa aku Saudi. Zolemba pa Nursing Education and Practice, 6 (1), 23.
[4]Sen, L. C., Annee, I. J., Akter, N., Fatha, F., Mali, S. K., & Debnath, S. (2018). Phunzirani za ubale pakati pa kunenepa kwambiri ndi zovuta zakumwezi. Asia Journal of Medical and Biological Research, 4 (3), 259-266.
[5]Srivastava, S., Chandra, M., Srivastava, S., & Contracept, J. R. (2017). Phunzirani za chidziwitso cha atsikana asukulu zokhudzana ndi msambo komanso uchembere wabwino komanso malingaliro awo pamaphunziro apabanja. Int J Yotsutsa Obstet Gynecol, 6 (2), 688-93.
[6]Mohamed, A. G., & Hables, R. M. (2019). Mbiri Yakusamba ndi Thupi la Mass Mass pakati pa Ophunzira Aku University University. American Journal of Nursing, 7 (3), 360-364.
[7]Baldwin, K., Nguyen, A., Wayer, S., Leclaire, S., Morrison, K., & Han, H. Y. (2019). Mgwirizano wapakati pa Zizindikiro Zakusamba ndi Zochita Zaphunziro ku College [University of West Florida]. Zolemba Pakafukufuku Wophunzira.
[8]Rajagopal, A., & Sigua, N. L. (2018). Akazi ndi Kugona. Magazini yaku America yothandizira kupuma ndi chisamaliro chovuta, 197 (11), P19-P20.
[9]Kala, S., Priya, A. J., & Devi, R. G. (2019). Mgwirizano wapakati pa kusamba kolemera ndi kunenepa. Kupanga Mankhwala Masiku Ano, 12 (6).
[10]Aroma, S. E., Kreindler, D., Einstein, G., Laredo, S., Petrovic, M. J., & Stanley, J. (2015). Tulo labwino komanso kusamba. Mankhwala ogona, 16 (4), 489-495.
[khumi ndi chimodzi]Cunha, G. M., Porto, L.G G., Saint Martin, D., Soares, E., Garcia, G.L.L, Cruz, C. J., & Molina, G. E. (2019). Zotsatira Zakuyenda Kwamasamba Pakupuma, Kuchita Masewera Olimbitsa Thupi Ndi Ochita Thupi Mwa Akazi Aumoyo: 2132: Board # 288 Meyi 30 3: 30 PM-5: 00 PM. Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi, 51 (6), 582.
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