Momwe mungathetsere zazikuluzikulu za PMS

Zamkati

• 1. Kukwiya
• 2. Njala yochuluka
• 3. Kupweteka kwa msambo
• 4. Kusasangalala
• 5. Mutu
• 6. Kuda nkhawa
• 7. Kutupa

Zizindikiro za PMS zitha kuchepetsedwa kudzera pakusintha kwa moyo, monga kuchita masewera olimbitsa thupi, kudya zakudya zopatsa thanzi komanso zokwanira komanso zinthu zomwe zimalimbikitsa kumva bwino komanso kupumula. Komabe, ngati zizindikirazo sizikusintha ndi izi, dotolo wa amayi amatha kuwonetsa kugwiritsa ntchito mankhwala ena, makamaka akuwonetsedwa ngati njira zakulera.

PMS ndi mkhalidwe womwe ulipo mwa azimayi ambiri ndipo umayambitsa zizindikilo zosasangalatsa ndipo zomwe zimatha kutengera moyo wamayi, mosiyanasiyana pamalingaliro, colic, mutu, kutupa ndi njala yochulukirapo, mwachitsanzo. Phunzirani momwe mungadziwire zizindikiro za PMS.

1. Kukwiya

Nthawi zambiri azimayi a PMS amakwiya kwambiri, zomwe zimachitika chifukwa cha kusintha kwama mahomoni panthawiyi. Chifukwa chake, njira imodzi yothanirana ndi mkwiyo ndikumamwa tiyi ndi timadziti tomwe timakhazikika komanso nkhawa, monga msuzi wa zipatso kapena chamomile, valerian kapena tiyi wa St. John's wort.

Chifukwa chake, kuti mukhale ndi zomwe mukufuna, tikulimbikitsidwa kumwa zakumwa zam'madzi tsiku lililonse kapena tiyi wina kumapeto kwa tsiku kapena musanagone, masiku osachepera 10 msambo. Onani njira zina zothandizila kunyumba zomwe zimathandiza kukhazika mtima pansi.

2. Njala yochuluka

Amayi ena amanenanso kuti amamva njala kwambiri panthawi ya PMS ndipo, chifukwa chake, njira yochepetsera njala ndikupatsa zakudya zomwe zili ndi michere yambiri, chifukwa zimakulitsa kukhuta komanso, chifukwa chake, chilakolako chofuna kudya.

Chifukwa chake, zakudya zina zomwe zimatha kudyedwa masiku asanakwane msambo ndi peyala, maula, papaya, phala, masamba ndi mbewu zonse. Dziwani zakudya zina zopatsa mphamvu.

3. Kupweteka kwa msambo

Kuti muchepetse kusamba kwa msambo mu PMS, chindapusa chachikulu ndikudya 50 g ya njungu za dzungu tsiku lililonse, chifukwa njerezi zimakhala ndi magnesium yocheperako, kuchepa kwa minofu ndipo, chifukwa chake, kukokana msambo. Langizo lina ndikumwa tiyi wa agnocasto, chifukwa ili ndi anti-yotupa, antispasmodic ndi mahomoni oyang'anira zochita.

Kuphatikiza apo, kumwa chamomile kapena tiyi wam'madzi tsiku lililonse mwezi wonse, komanso kudya nyemba zakuda kumathandizanso kuthetsa zizindikiritso za PMS, chifukwa zakudya izi zimakhala ndi zinthu zomwe zimayendetsa mahomoni.

Onani malangizo ena muvidiyo yotsatirayi kuti muchepetse kusamba:

4. Kusasangalala

Komanso kukwiya, kusasangalala kungakhalenso mu PMS chifukwa cha kusintha kwa mahomoni. Njira imodzi yothanirana ndi izi ndikugwiritsa ntchito njira zomwe zimalimbikitsa kupanga ndi kutulutsa serotonin mthupi, yomwe ndi neurotransmitter yomwe imapangitsa kuti munthu akhale ndi moyo wabwino.

Chifukwa chake, kuti muwonjezere kutulutsa kwa serotonin, azimayi amatha kuchita masewera olimbitsa thupi pafupipafupi ndikukhala ndi zakudya zokhala ndi amino acid tryptophan, yomwe ndiyomwe imayambitsa serotonin yomwe imapezeka m'mazira, mtedza ndi masamba, mwachitsanzo. Kuphatikiza apo, kudya 1 bononi ya mdima wakuda kamodzi patsiku kungathandizenso kukulitsa milingo ya serotonin. Onani njira zina zowonjezera serotonin.

5. Mutu

Kuti muchepetse kupweteka kwa mutu komwe kungachitike mu PMS, ndikulimbikitsidwa kuti mayiyu asangalale ndikupumula, chifukwa kuthekera kuti kupweteka kumachepa kwambiri. Kuphatikiza apo, njira ina yomwe imathandizira kuchepetsa mutu ku PMS ndikutikita minofu kumutu, komwe kumakhala kukanikiza malo opwetekako ndikupanga mayendedwe ozungulira. Nazi momwe mungapangire kutikita mutu.

6. Kuda nkhawa

Pofuna kuchepetsa nkhawa mu PMS, tikulimbikitsidwa kuti tizigwiritsa ntchito zomwe zimathandizira kupumula ndikukhazikika, ndipo tiyi wa chamomile kapena valerian amathanso kudyedwa, popeza ali ndi zida zoziziritsa kukhosi.

Kuti mupange tiyi wa chamomile, ikani supuni 1 ya maluwa owuma a chamomile mu 1 chikho chimodzi cha madzi otentha, tiyeni tiime kwa mphindi 5 ndikumwa makapu awiri kapena atatu a tiyi patsiku.

Tiyi wa Valerian atha kupanga mwa kuyika supuni 2 za mizu yodulidwa ya valerian mu 350 ml ya madzi otentha, kulola kuyimirira kwa mphindi 10, kenako kusefa ndikumwa makapu awiri kapena atatu a tiyi patsiku.

7. Kutupa

Kutupa ndi vuto lomwe limatha kuchitika panthawi ya PMS ndipo limatha kuvutitsa azimayi angapo. Pofuna kuchepetsa chizindikirochi, azimayi amatha kusankha zakudya zopatsa thanzi, monga vwende ndi mavwende, mwachitsanzo, kuphatikiza pa kumwa tiyi wokhala ndi diuretic, monga tiyi wa arenaria.

Kupanga tiyi iyi ingoikani 25 g wa masamba a arenaria mu 500 ml yamadzi, kuwalola kuwira kwa mphindi zitatu, kenako kuimirira kwa mphindi 10, kupsyinjika ndikumwa makapu awiri kapena atatu a tiyi patsiku.

Kuphatikiza apo, kuti achepetse kutupa, ndizosangalatsa kuti azimayi azichita masewera olimbitsa thupi pafupipafupi kapena kusisita ngalande zam'madzi, mwachitsanzo, chifukwa amathandizanso kuthana ndi kutupa.

Nawa maupangiri ena pazomwe mungachite kuti muchepetse matenda a PMS: