Sinthani Maganizo

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• Malangizo a moyo wathanzi wonse, kuphatikizapo thanzi labwino, ndi awa:
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Malangizo a moyo wathanzi wonse, kuphatikizapo thanzi labwino, ndi awa:

Malangizo pazaumoyo, # 1: Muzichita masewera olimbitsa thupi nthawi zonse. Kuchita masewera olimbitsa thupi kumalimbikitsa thupi kuti lipange ma neurotransmitter omwe amadzimva kuti ndi otchedwa endorphins ndikulimbikitsa milingo ya serotonin kuti isinthe momwe zimakhalira mwachilengedwe. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi - maphunziro a aerobic ndi mphamvu - kumatha kuchepetsa ndikuletsa kukhumudwa ndikusintha zizindikiritso za PMS. Pakadali pano, akatswiri ambiri amalimbikitsa kuti pakhale zochitika zolimbitsa thupi kwamphindi 30 masiku ambiri amlungu.

Malangizo azaumoyo, # 2: Idyani bwino. Amayi ambiri amadya ma calorie ochepa ndikutsata zakudya zomwe zilibe mavitamini, michere komanso mapuloteni. Ena samadya pafupipafupi, motero shuga wawo wam'magazi sakhazikika. Mwanjira iliyonse, ubongo wanu ukakhala wopanda mafuta, umakhala wovuta kwambiri pakapanikizika. Kudya kagawo kakang'ono kasanu kapena kasanu ndi kamodzi patsiku komwe kumakhala ndi kusakaniza kwamafuta ambiri - komwe kumatha kukweza kuchuluka kwa serotonin - komanso mapuloteni amatha kuwongolera malingaliro ndi kusinthasintha kwamalingaliro.

Malangizo azaumoyo, # 3: Tengani zowonjezera za calcium. Kafukufuku akuwonetsa kuti kutenga 1,200 milligrams ya calcium carbonate tsiku ndi tsiku kumachepetsa zizindikiro za PMS ndi 48 peresenti. Palinso umboni wina wosonyeza kuti kutenga 200-400 mg wa magnesium kungakhale kothandiza. Palibe umboni wochepa wotsimikizira kuti vitamini B6 ndi mankhwala azitsamba monga mafuta oyambira madzulo amagwirira ntchito PMS, koma atha kukhala oyeserera.

Malangizo azaumoyo, # 4: Lembani m'magazini. Sungani zolemba mu chikwama chanu kapena chikwama chanu, ndipo mukakhumudwa kapena kukwiya, tengani mphindi zingapo kuti mulavute. Iyi ndi njira yotetezeka yowonetsera zakukhosi kwanu popanda kusokoneza ena komanso yothandiza pakuwongolera kusinthasintha kwamalingaliro.

Malangizo azaumoyo, # 5: Kupuma. Thamangitsani mantha ndi kupumula kwakanthawi: Pumirani kwambiri kuti muwerenge anayi, gwirani kuti muwerenge anayi, ndikuwamasulira pang'onopang'ono mpaka anayi. Bwerezani kangapo.

Malangizo azaumoyo, # 6: Khalani ndi mantra. Pangani mawu otonthoza oti muwawerenge panthawi yovuta. Tengani mpweya pang'ono ndipo pamene mukumasula, dziuzeni nokha, "Lolani izi zipite," kapena "Osaphulika."

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