8 Zithandizo Zanyumba Zothandizidwa Ndi Sayansi Yazinthu Zosasintha

Zamkati

• 1. Yesetsani kuchita yoga
• 2. Khalani ndi thupi labwino
• 3. Muzichita masewera olimbitsa thupi nthawi zonse
• 4. zonunkhira zinthu ndi ginger
• 5. Onjezani sinamoni
• 6. Pezani mavitamini anu tsiku lililonse
• 7. Imwani vinyo wosasa wa apulo tsiku lililonse
• 8. Idyani chinanazi
• Nthawi yoti mupemphe thandizo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kutenga msambo kumawerengedwa kuyambira tsiku loyamba la nyengo mpaka tsiku loyamba lotsatira. Msambo wapakati ndi masiku 28, koma izi zimatha kusiyanasiyana pakati pa mkazi ndi mkazi, komanso mwezi ndi mwezi (1).

Nthawi zanu zimawerengedwa kuti ndizokhazikika ngati zimabwera masiku 24 mpaka 38 (2). Nthawi yanu imawerengedwa kuti ndi yosasintha ngati nthawi yapakati ikusintha ndikusintha kwanu kumabwera kale kapena mtsogolo.

Chithandizo chimadalira pakupeza chomwe chikuyambitsa nthawi yanu yachilendo, koma pali njira zomwe mungayesere kunyumba kuti muyambitsenso njira yanu. Werengani kuti mupeze njira zisanu ndi zitatu zothandizidwa ndi sayansi kwakanthawi kochepa.

1. Yesetsani kuchita yoga

Yoga yawonetsedwa kuti ndi mankhwala othandiza pamasamba osiyanasiyana. Kafukufuku wa 2013 ndi omwe adatenga nawo gawo 126 adapeza kuti yoga mpaka mphindi 40 mpaka 40, masiku 5 pa sabata kwa miyezi 6 yachepetsa mahomoni okhudzana ndi msambo ().

Yoga yawonetsedwanso kuti imachepetsa kupweteka kwa msambo komanso zizindikiritso zomwe zimakhudzana ndi msambo, monga kukhumudwa ndi nkhawa, ndikukhalitsa moyo wabwino mwa amayi omwe ali ndi dysmenorrhea. Amayi omwe ali ndi vuto la dysmenorrhea amamva kupweteka kwambiri asanakwane komanso akamasamba (4, 5).

Ngati mwatsopano ku yoga, yang'anani situdiyo yomwe imapereka yoga yoyamba kapena yoyamba 1. Mukaphunzira momwe mungapangire mayendedwe angapo, mutha kupitiliza kupita kumakalasi, kapena mutha kuyeseza yoga kunyumba pogwiritsa ntchito makanema kapena machitidwe omwe mumapeza pa intaneti.

Gulani mateti a yoga.

ChiduleKuyeserera yoga mphindi 35 mpaka 40 patsiku, kasanu pa sabata, kumatha kuthandizira kuwongolera mahomoni ndi kusamba. Yoga ingathandizenso kuchepetsa kusamba kusanachitike.

2. Khalani ndi thupi labwino

Kusintha kwa kulemera kwanu kumakhudza nthawi yanu. Ngati mukulemera kwambiri kapena kunenepa kwambiri, kuchepa thupi kumatha kuthandizira nthawi yanu (6).

Kapenanso, kuchepa thupi kwambiri kapena kukhala wonenepa kwambiri kumatha kubweretsa msambo mosakhazikika. Ndicho chifukwa chake kuli kofunika kukhalabe ndi thanzi labwino.

Amayi onenepa kwambiri amakhalanso ndi nthawi yosakhazikika, ndipo amakhala ndi magazi owawa kwambiri komanso kupweteka kuposa azimayi omwe ali onenepa. Izi ndichifukwa champhamvu yomwe ma cell amafuta amakhudzira mahomoni ndi insulin (, 8).

Ngati mukuganiza kuti kulemera kwanu kungakhudze msambo wanu, lankhulani ndi dokotala wanu. Amatha kukuthandizani kuzindikira zolemera zolemera, ndikubwera ndi njira yochepetsera kapena yopezera phindu.

ChiduleKukhala wonenepa kwambiri kapena wonenepa kwambiri kumatha kubweretsa nthawi yanthawi. Gwiritsani ntchito ndi dokotala kuti mukhale ndi thanzi labwino.

3. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi kuli ndi maubwino ambiri azaumoyo omwe angakuthandizeni kusamba kwanu. Ikhoza kukuthandizani kuti mukhale ndi thanzi labwino komanso kuti mulimbikitsidwe ngati gawo la mapulani a polycystic ovary syndrome (PCOS). PCOS ingayambitse kusamba nthawi.

Zotsatira zoyeserera zamankhwala zaposachedwa zikuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kuchiza bwino dysmenorrhea yoyamba. Ophunzira makumi asanu ndi awiri aku koleji omwe ali ndi dysmenorrhea yoyamba adatenga nawo gawo poyeserera. Gulu lolowererapo lidachita zolimbitsa thupi kwa mphindi 30, katatu pa sabata, kwa milungu 8. Pamapeto pake, azimayi omwe adachita masewerawa adanenanso zowawa zochepa zomwe zimakhudzana ndi msambo [9].

Kafufuzidwe kafukufuku amafunika kuti mumvetsetse momwe kuchita masewera olimbitsa thupi kumakhudzira msambo, ndipo zotsatira zake, ngati zingachitike, zitha kukhala bwanji pakukhazikitsa msambo wanu.

ChiduleKuchita masewera olimbitsa thupi kumatha kuthandiza kuchepetsa kunenepa, komwe kumathandizanso kuti musamakhale ndi msambo. Zingathenso kuchepetsa kupweteka musanafike komanso mukamapita.

4. zonunkhira zinthu ndi ginger

Ginger amagwiritsidwa ntchito ngati mankhwala kunyumba pochiza nthawi zosasinthasintha, koma palibe umboni uliwonse wasayansi wosonyeza kuti umagwira ntchito. Ginger amawoneka kuti ali ndi maubwino ena okhudzana ndi kusamba.

Zotsatira za kafukufuku wina wa amayi 92 omwe amataya magazi kwambiri msambo zidawonetsa kuti zowonjezera ma ginger tsiku lililonse zitha kuthandiza kuchepetsa magazi omwe amatayika pakusamba. Uku kudali kuphunzira kwakung'ono komwe kumangoyang'ana atsikana omwe ali pasukulu yasekondale, chifukwa chake kafukufuku amafunika (10).

Kutenga ufa wa ginger wa 750 mpaka 2,000 mg m'masiku 3 kapena 4 oyambilira a nthawi yanu wasonyezedwa kuti ndi mankhwala othandiza nthawi zopweteka (11).

Kafukufuku wina adapeza kumwa kwa ginger masiku asanu ndi awiri pasanapite nthawi mpumulo wazizindikiro, zakuthupi, ndi zikhalidwe za premenstrual syndrome (PMS) (12).

ChiduleNgakhale kuti nthawi zambiri amagwiritsidwa ntchito ngati mankhwala kunyumba kwa nthawi zosasinthasintha, palibe umboni wa sayansi wotsimikizira kuti ginger imatha kuthana ndi nthawi zosasamba. Komabe, zapezeka kuti zathandiza kuthetsa zizindikiro za PMS.

5. Onjezani sinamoni

Sinamoni amawoneka kuti ndiwothandiza pamitundu ingapo yakusamba.

Kafukufuku wa 2014 adapeza kuti zathandiza kuthana ndi msambo ndipo inali njira yothandizira azimayi omwe ali ndi PCOS, ngakhale kuti kafukufukuyu anali ochepa ndi omwe anali nawo [13].

Zikuwonekeranso kuti zimachepetsa kwambiri kusamba ndi kutuluka magazi, komanso zimathandiza kuchepetsa mseru komanso kusanza komwe kumayambitsidwa ndi dysmenorrhea ().

ChiduleSinamoni imathandizira kuwongolera msambo ndikuchepetsa msambo komanso kupweteka. Zitha kuthandizanso kuthana ndi PCOS.

6. Pezani mavitamini anu tsiku lililonse

Kafukufuku wofalitsidwa mu 2015 adalumikiza mavitamini D ochepa pamasamba osaneneka ndikuwonetsa kuti kutenga vitamini D kumatha kuthandizira kusamba ().

Kafukufuku wina adawonanso kuti zothandiza kuthana ndi kusamba kwa msambo kwa amayi omwe ali ndi PCOS ().

Vitamini D imakhalanso ndi maubwino ena azaumoyo, kuphatikiza kuchepa kwa matenda ena, kuthandiza kuwonda, ndikuchepetsa kukhumudwa (,,,,,,).

Vitamini D nthawi zambiri amawonjezeredwa pazakudya zina, kuphatikiza mkaka ndi zinthu zina za mkaka, ndi chimanga. Muthanso kupeza vitamini D kuchokera padzuwa kapena kudzera mu supplementation.

Mavitamini a B nthawi zambiri amaperekedwa kwa azimayi omwe akuyesera kuti akhale ndi pakati, ndipo atha kukuthandizani kuti muzisunga nthawi yanu, koma kafukufuku wina amafunika kutsimikizira izi (,).

Mavitamini a B amathanso kuchepetsa chiopsezo cha kusamba. Kafukufuku wa 2011 adapeza kuti azimayi omwe amadya vitamini B anali ndi chiopsezo chotsika kwambiri cha PMS (26).

Kafukufuku wina wochokera ku 2016 akuwonetsa kuti azimayi omwe adatenga 40 mg wa vitamini B-6 ndi 500 mg wa calcium tsiku lililonse adachepetsa zizindikiritso za PMS ().

Mukamagwiritsa ntchito chowonjezera, tsatirani malangizo omwe ali pakhomopo, ndipo mugule zowonjezera kuchokera kuzinthu zodziwika bwino.

ChiduleMavitamini D ochepa amachulukitsa chiopsezo chanu posachedwa. Kutenga vitamini D yothandizira tsiku lililonse kungathandize kuchepetsa kusamba kwanu. Mavitamini a B amathanso kuthandizira kuchepetsa PMS ndikuwongolera kusamba.

7. Imwani vinyo wosasa wa apulo tsiku lililonse

Zotsatira za kafukufuku wofalitsidwa mu 2013 zidawonetsa kuti kumwa 0.53 oz (15 ml) wa viniga wa apulo cider tsiku lililonse kumatha kubwezeretsa msambo kwa amayi omwe ali ndi PCOS. Kafukufuku wowonjezereka amafunikira kutsimikizira izi, popeza kafukufukuyu adangotenga nawo gawo asanu ndi awiri okha ().

Viniga wa Apple cider amathanso kukuthandizani kuti muchepetse thupi, komanso kuchepetsa shuga m'magazi komanso insulin (,).

Apple cider ili ndi kulawa kowawa, komwe kumakhala kovuta kuti anthu ena adye. Ngati mukufuna kuyesa kumwa koma mukuvutika ndi kununkhira, mutha kuyesa kuthira ndi madzi ndikuwonjezera supuni ya uchi.

ChiduleKumwa chikho 1/8 (15 magalamu) wa viniga wa apulo cider patsiku kumatha kuthandiza kusamba kwa amayi omwe ali ndi PCOS.

8. Idyani chinanazi

Chinanazi ndi mankhwala odziwika kunyumba okhudzana ndi kusamba. Lili ndi bromelain, enzyme yomwe imanenedwa kuti imachepetsa chiberekero cha chiberekero ndikuwongolera nthawi yanu, ngakhale izi sizinatsimikizidwe.

Bromelain itha kukhala ndi zotsutsana ndi zotupa komanso zothetsa ululu, ngakhale kulibe umboni weniweni wotsimikizira kuthekera kwake pochepetsa kupweteka kwa msambo komanso kupweteka mutu. (31,).

Kudya chinanazi kungakuthandizeni kuti mupeze zipatso zoyenerera tsiku lililonse. Chikho chimodzi (80 magalamu) a chinanazi chitha kuwerengedwa ngati chipatso chimodzi. Chopangira chake ndikuti mudye zipatso zosachepera 5, 1-chikho (80-gramu) patsiku ().

ChiduleChinanazi chimakhulupirira kuti chimathandiza kukonza nthawi, ngakhale pali umboni wochepa wasayansi wotsimikizira izi. Enzyme mu chinanazi imatha kuthana ndi matenda asanakwane kusamba, monga kukokana ndi kupweteka mutu.

Nthawi yoti mupemphe thandizo

Mutha kukhala ndi kusakhazikika munthawi yanu nthawi ina m'moyo wanu. Simufunikira nthawi zonse kukaonana ndi dokotala chifukwa cha chizindikirochi.

Muyenera kukaonana ndi dokotala ngati:

• nthawi yanu mwadzidzidzi imakhala yachilendo
• simunakhale ndi nyengo kwa miyezi itatu
• mumakhala ndi nthawi yopitilira kamodzi pamasiku 21
• mumakhala ndi nthawi yochepera kamodzi pamasiku 35
• nthawi zanu zimakhala zolemetsa kapena zopweteka modabwitsa
• nthawi zanu zimakhala zazitali kuposa sabata

Dokotala wanu angakulimbikitseni mankhwala kapena mtundu wina wa chithandizo kutengera zomwe zimayambitsa kusakhazikika kwanu. Zina mwazomwe zingayambitse ndi izi:

• kutha msinkhu
• kusamba
• kuyamwitsa
• kulera
• Ma PC
• nkhani za chithokomiro
• mavuto a kudya
• nkhawa

ChiduleLankhulani ndi dokotala ngati mwadzidzidzi mumayamba kusamba, kapena mumakhala ndi nthawi yayifupi kapena yayitali.Muyeneranso kukaonana ndi dokotala wanu ngati nthawi yanu ndi yolemetsa komanso yopweteka, kapena imatenga nthawi yayitali kuposa sabata.

Mfundo yofunika

Mutha kubwereranso kumwezi ndikusintha kwa moyo wanu komanso mankhwala apanyumba. Umboni wa sayansi ndi wochepa, komabe, ndi njira zochepa zokha zachilengedwe zomwe zatsimikiziridwa mwasayansi kuti zimayendetsa msambo wanu.

Ngati mukudandaula za nthawi yanu yosawerengeka, lankhulani ndi dokotala wanu.