Chifukwa Chake Mukufuna Kudya Zinthu Zonse Musanabadwe Nyengo Yanu

Zamkati

• Chifukwa chiyani zimachitika
• Ndiye, sindine woyembekezera?
• Kodi zolakalaka zimayamba msanga bwanji?
• Kodi ndibwino kuchita?
• Zakudya zomwe ndimakhumba zimangondipangitsa kuti ndizimva kuwawa!
• Ngati ndi ma carbs mumalakalaka
• Ovomereza nsonga
• Ngati mwangofika kuti mukwaniritse dzino lokoma
• Ngati mufunika chokoleti
• Ngati mukungofuna kuti musamve bwino
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika
• 4 Yoga Imachita Kuthetsa Kukokana

Siyani kupepesa chifukwa chofuna kukoka chokoleti ndi tchipisi tina ndi mbali ya tacos nthawi yanu isanakwane.

Kulakalaka kwakanthawi ndi njala ndizowona ndipo pali zifukwa - zifukwa zomveka, zotsimikizika mwasayansi - chifukwa chomwe inu ndi anthu ena ambiri okhala ndi nthawi mukufuna kudya zinthu zonse musanabadwe.

Chifukwa chiyani zimachitika

Ikani mlandu pa mahomoni.

Kafukufuku wa 2016 akuwonetsa kuti kusintha kwa mahomoni a estrogen ndi progesterone kumapangitsa kulakalaka zakudya zamafuta ambiri komanso zotsekemera musanabadwe.

Mahomoni anu sangakhale okhawo omwe amachititsa kuti mukhale ndi chidwi chodya zonse zomwe mumakonda Flo asanabwere ku tawuni. Kudya zakudya zonse kungakuthandizeninso kuthana ndi malingaliro onse omwe amabwera mukamayamba kusamba.

Thupi lanu limatulutsa serotonin mukamadya zakudya zowuma ndi maswiti. Serotonin ndi mankhwala omwe amalimbikitsa chisangalalo. Kulimbikitsidwa pakumverera bwino nthawi zonse kumakhala kwabwino, koma makamaka mukamenyedwa mahomoni mumamva PMS-y yonse.

Kudya mopitirira muyeso komanso kulakalaka chakudya isanathe nthawi kungakhalenso zizindikiro za premenstrual dysphoric disorder (PMDD), yomwe ndi mtundu woopsa wa PMS.

Ngati ndinu m'modzi mwa anthu 14 pa 100 aliwonse omwe ali ndi nthawi yosasamba, mwina mumatha kudya kwambiri, malinga ndi.

Ndiye, sindine woyembekezera?

Ukhoza kukhala, koma ngakhale utakhala kuti ukulakalaka nkhaka zothiridwa mu ayisikilimu, sizitanthauza kuti uli ndi pakati. PMS akadali chifukwa chotheka.

Zachidziwikire, kulakalaka kutenga pakati ndi njala ndizofala, komanso ndizosiyana ndi zakudya zina. Izi zikutanthauza kukhumudwitsidwa kwathunthu ndi kungowona kapena kununkhiza kwa zakudya zina, kuphatikiza zomwe mumakonda kusamba. Kusokonezeka kwa zakudya kumakhala kofala pamimba, koma osati mu PMS.

Mimba imakhalanso ndi zizindikiritso zina nthawi yayitali chilakolako chisanachitike, monga:

• anaphonya nthawi
• nseru
• kusintha kwa mawere, monga areola wakuda kapena wokulirapo

Zonse zomwe zanenedwa, PMS ndi pakati zimagawana zofananira. Ngati pali mwayi uliwonse woti mutha kukhala ndi pakati, kutenga mayeso oyembekezera ndiyo njira yokhayo yodziwira zowonadi.

Kodi zolakalaka zimayamba msanga bwanji?

Zolakalaka zokhudzana ndi nthawi zambiri zimayamba masiku 7 mpaka 10 masiku anu asanayambe. Apa ndipamene zizindikiro zina za PMS zimayamba, monga kusintha kwa matumbo anu (moni poop ndi farts), mutu, ziphuphu, ndi kuphulika.

Kulakalaka kudzaza nkhope yamunthu nthawi zambiri kumatha msambo wanu ukayamba.

Kodi ndibwino kuchita?

Inde. Sizongokhala bwino, koma ndikofunikira kumvera thupi lanu nthawi yanu isanakwane.

Zolakalaka zina zitha kuchitika pazifukwa, ndipo thupi lanu lingafunike ma calories ambiri.

Izi sizikutanthauza kuti muyenera kumangokhalira kumwa tsiku lililonse, zachidziwikire. Koma, ngati thupi lanu likukupemphani kuti mupeze china chosiyana musanabadwe, musadzipweteke chifukwa chodya kuposa momwe mungakhalire.

Kusamala thupi lanu ndi zosowa zake ndichofunikira.

Zakudya zomwe ndimakhumba zimangondipangitsa kuti ndizimva kuwawa!

Inde, zimakonda kuchitika tikamadya zakudya zokhala ndi shuga woyengedwa bwino, mchere, komanso ma carbs.

Kusinthanitsa zomwe mukufuna njira zina zathanzi kapena kuchepetsa magawo azinthu zomwe mumalakalaka kumatha kupatsa thupi lanu zomwe likufuulira popanda kukupweteketsani mtima.

Pemphani kuti musinthe posinthana ndi zolakalaka zambiri.

Ngati ndi ma carbs mumalakalaka

Kufikira ma carbs osavuta mukakhala otopa komanso icky kumatha kukupangitsani kumva bwino chifukwa cha kuchuluka kwa serotonin, koma zotsatira zake ndizosakhalitsa. Khalani ndi zochulukirapo ndipo mutha kumangomva kukhala aulesi kwambiri.

M'malo ma carbs osavuta, monga tchipisi, mkate, kapena pasitala, sankhani ma carbs ovuta omwe amawonjezera serotonin koma amakupangitsani kuti mukhale bwino nthawi yayitali. Izi zimaphatikizapo zinthu monga nyemba ndi mphodza, mpunga wabulauni, ndi phala.

Ovomereza nsonga

Spaghetti squash ndi njira yabwino kwambiri yopangira pasitala yemwe ali ndi ma calories ochepa komanso ma carbs komanso odzaza mavitamini ndi michere. Mutha kuyigwiritsa ntchito m'malo mwa pasitala pachakudya chilichonse chomwe mumakonda, monga spaghetti ndi ma meatballs, mac ndi tchizi, kapena lasagna (kuphatikiza, mutha kukhalabe ndi mkate wa adyo pambali).

Ngati mwangofika kuti mukwaniritse dzino lokoma

Kuyesera momwe mungakhalire kudya thumba lonse la Oreos pamene dzino lanu lokoma likupempha kuti mukwaniritse, shuga wambiri nthawi zambiri amatsogolera kuwonongeka kosasangalatsa.

Pitirizani kukhala ndi cookie kapena awiri ngati mumakonda. Komabe, pali njira zina zomwe mungakhutitsire kulakalaka shuga. Malingaliro ena okoma ndi athanzi:

• smoothies
• zipatso ndi yogurt
• Magawo apulo odzaza uchi
• kulumidwa ndi mphamvu
• kusakanikirana kwa njira

Muli ndi dzino lokoma lomwe silisiya? Talingalirani zakudya izi 19 zomwe zimalimbana ndi kulakalaka shuga.

Ngati mufunika chokoleti

Chokoleti ndi chimodzi mwazakudya zomwe anthu amakhumba nthawi yawo isanakwane. Zabwino kwa ine - inu, pali chokoleti.

Gwiritsitsani ku chokoleti chakuda ngati mukufuna kupeza zabwino zakuchilakalaka ichi. Chokoleti chamdima chokhala ndi ma antioxidants ndi michere komanso sikweya kapena ma chocolate awiri apamwamba kwambiri amatha kuchita zachinyengo.

Ngati mukungofuna kuti musamve bwino

Palibe njira yopangira shuga: PMS imatha kukupangitsani kumva ngati zopanda pake pamaganizidwe. Zachisoni, kusinthasintha kwamaganizidwe, ndi kulira ndizizindikiro zomwe zimatha kupitilira masiku ochepa kusamba kwanu.

M'malo moyesera kubisa malingaliro onse ndi nkhonya za zimbalangondo, yesani zochitika zomwe zatsimikiziridwa kuti zimawonjezera mahomoni osangalala m'thupi lanu: endorphins, serotonin, oxytocin, ndi dopamine.

Mwa njira zonse, pitirizani kudya zimbalangondo zamtunduwu, onetsetsani kuti mukupanga china chake chokhudza thanzi lanu.

Ngati mukufuna kukonza malingaliro anu ndikuwonjezera mphamvu zanu, mutha:

• yendani pang'ono
• pitani kothamanga
• gonana ndi amuna kapena akazi okhaokha
• onerani kanema woseketsa
• lankhulani ndi bwenzi
• kukumbatira chiweto chanu

Nthawi yoti muwonane ndi dokotala

Kufuna kudya mopitilira nthawi yanu isanakwane ndikukhala ndi zilakolako ndizofala ndipo nthawi zambiri sizikhala nkhawa.

Izi zati, pali zochitika zina zomwe zingawonetse vuto.

Onani dokotala wanu ngati muli ndi njala kapena zolakalaka:

• pitilizani mwezi wonse
• ndi njira yothanirana ndimavuto akudzimva kupsinjika, nkhawa, kapena kupsinjika
• kumabweretsa kunenepa kwambiri
• zimakupangitsani kukhala ndi nkhawa kapena kupsinjika
• zimakhudza chithandizo chanu kapena kuchira kwanu ndikudwala
• zimasokoneza kutha kwanu kuchita kusukulu kapena kuntchito

Ndikofunikanso kukaonana ndi dokotala ngati mukulakalaka zakudya zopanda zakudya, zomwe mwa mankhwala zimatchedwa pica.

Pica imafala kwambiri kwa amayi apakati ndi ana koma imathanso kukula mwa anthu omwe ali ndi zovuta zina.

Kulakalaka zinthu zopanda chakudya, monga ayezi, dongo, dothi, kapena pepala, kumatha kubwera chifukwa chosowa chitsulo, chomwe chimakonda kwambiri anthu omwe ali ndi nthawi yolemetsa ndipo ndiyofunika kutsatira ndi dokotala wanu.

Mfundo yofunika

Dziwani kuti siinu nokha amene mumadya chakudya musanafike nthawi. M'malo modzidzimvera chifukwa cha zomwe mumalakalaka, mverani thupi lanu ndikupatseni zomwe likufuna.

Ngati izi zikutanthauza kuti kamodzi pamwezi amafunikira pizza ndi ayisikilimu, zikhale choncho.

4 Yoga Imachita Kuthetsa Kukokana

Adrienne Santos-Longhurst ndi wolemba pawokha komanso wolemba yemwe analemba kwambiri pazinthu zonse zaumoyo ndi moyo kwazaka zopitilira khumi. Akapanda kulembedwapo kuti afufuze nkhani kapena kusiya kufunsa akatswiri azaumoyo, amapezeka kuti akusangalala mozungulira tawuni yakunyanja ndi amuna ndi agalu kapena kuwaza pafupi ndi nyanjayo kuyesera kudziwa paddleboard.