Zakudya za PMS: zakudya zololedwa ndikuyenera kuzipewa

Zamkati

• Zakudya zomwe zimathandiza PMS
• Zakudya Zomwe Muyenera Kupewa mu PMS

Zakudya zomwe zimalimbana ndi PMS ndizomwe zimakhala ndi omega 3 ndi / kapena tryptophan, monga nsomba ndi mbewu, chifukwa zimathandiza kuchepetsa kukwiya, monganso masamba, omwe ali ndi madzi ambiri ndikuthandizira kulimbana ndi kusungidwa kwamadzimadzi.

Chifukwa chake, panthawi ya PMS, chakudyacho chiyenera kukhala cholemera makamaka: nsomba, mbewu zonse, zipatso, ndiwo zamasamba ndi nyemba zomwe ndizofunikira kuthana ndi zizindikilo za PMS monga kukwiya, kupweteka m'mimba, kusungunuka kwamadzimadzi ndi malaise.

Kuphatikiza apo, kumwa mafuta, mchere, shuga ndi zakumwa za khofi ziyenera kupewedwa, zomwe zitha kumaliza kukulitsa zizindikilo za PMS.

Zakudya zomwe zimathandiza PMS

Zakudya zina zomwe zitha kuthandiza kuchepetsa zizindikilo za PMS, ndipo zomwe zitha kukhala zabwino kubetcha, ndi:

• Masamba, mbewu zonse, zipatso zouma ndi mbewu zamafuta: ndi zakudya zokhala ndi vitamini B6, magnesium ndi folic acid zomwe zimathandiza kusintha tryptophan kukhala serotonin yomwe ndi hormone yomwe imakulitsa chisangalalo. Onani zakudya zowonjezera za tryptophan;
• Salimoni, tuna ndi mbewu za chia: ndi zakudya zokhala ndi omega 3 yemwe ndi mankhwala odana ndi zotupa omwe amathandiza kuchepetsa kupweteka kwa mutu ndi m'mimba m'mimba;
• Mbeu za mpendadzuwa, maolivi, avocado ndi maamondi: ali ndi vitamini E wambiri, yemwe amathandiza kuchepetsa chidwi cha mabere;
• Chinanazi, rasipiberi, peyala, mkuyu ndi masamba monga sipinachi ndi parsley: izi ndizakudya zodzikongoletsera mwachilengedwe zomwe zimathandiza kulimbana ndi kusungira madzi.

Zakudya zina zabwino za PMS ndizakudya zopatsa mphamvu monga maula, papaya ndi mbewu zonse zomwe zimathandiza kukonza matumbo ndikukhala ndi zotsekemera zomwe zimachepetsa kupweteka m'mimba komwe kumayambitsidwa ndi kutupa kwa ziwalo zoberekera.

Zakudya Zomwe Muyenera Kupewa mu PMS

Zakudya zomwe ziyenera kupewedwa mu PMS zimaphatikizapo masoseji ndi zakudya zina zamchere ndi mafuta, monga nyama ndi msuzi wazitini, komanso zakudya zamafuta, makamaka zakudya zokazinga. Kuphatikiza apo, ndikofunikanso kuti musamwe zakumwa zopangidwa ndi khofi, monga guarana kapena mowa.

Zakudya zonsezi zimawonjezera zizindikiritso za PMS powonjezera kusungidwa kwamadzimadzi komanso kusapeza m'mimba.

Zakudya zokhala ndi shuga sizikudziwikanso panthawi ya PMS, koma popeza ndizofala kuti azimayi azimva kufunikira kodya maswiti, amaloledwa kudya 1 square ya chokoleti yakuda (70% cocoa) pambuyo pa chakudya chachikulu.

Onerani kanemayo kuti mumve zambiri za momwe mungapewere zizindikiritso za PMS: