Mankhwala 8 achilengedwe a PMS

Zamkati

• 1. Banana smoothie ndi mkaka wa soya
• 2. Madzi a karoti ndi watercress
• 3. Tiyi ya kiranberi
• 4. Tiyi wazitsamba
• 5. Madzi a maula ndi ginger
• 6. Tiyi wa mandimu
• 7. Tiyi wazipatso zamkati ndi lavenda
• 8. Madzi a nthochi ndi kiwi

Zithandizo zina zabwino zapakhomo zochepetsera zizindikiritso za PMS, monga kusinthasintha kwamaganizidwe, kutupa mthupi ndikuchepetsa kupweteka m'mimba ndi vitamini wokhala ndi nthochi, karoti ndi madzi a madzi kapena tiyi wakuda, chifukwa amathandizira kuwongolera kuchuluka kwa mahomoni ndikuchotsa madzi aliwonse owonjezera omwe angathe apezeke.

Kuphatikiza apo, kubetcha ma tiyi otonthoza monga chamomile ndi msuzi wamphesa wa zipatso kapena valerian wokhala ndi mandimu ndi njira ina yabwino yomwe imangochepetsa kukwiya kwa gawoli komanso kumathandizira kugona bwino, chifukwa kumathandizira kupanga melatonin mthupi komanso kupewa kugona tulo.

Kuphatikiza pa njira zokometsera izi, ndikofunikanso kuti azimayi aziphatikiza nsomba, mbewu zonse, zipatso ndi ndiwo zamasamba mchakudya chawo, chifukwa zakudya izi zimathandiza kuthana ndi zizindikilo za kusamba koyamba kusamba monga kupweteka m'mimba, kusungunuka kwamadzimadzi ndi malaise. Mbali inayi, zakudya zokhala ndi mafuta, mchere, shuga ndi zakumwa za khofi ziyenera kupewedwa.

1. Banana smoothie ndi mkaka wa soya

Njira yothetsera PMS kunyumba ndi nthochi ndi mkaka wa soya ikhoza kukhala njira yabwino kwa amayi omwe ali ndi PMS chifukwa madziwa amakhala ndi ma phytohormones omwe amathandiza kuchepetsa kusiyanasiyana kwama mahomoni.

Zosakaniza

• Nthochi 1;
• Galasi limodzi lamadzi a kokonati;
• Supuni 1 ya ufa wa mkaka wa soya.

Kukonzekera akafuna

Menyani zosakaniza zonse mu blender ndikumwa madziwo kawiri patsiku, m'masiku onse amasabata omwe amatsogolera msambo, mpaka kutsika kwa msambo, kuti muchepetse zizindikilo za PMS.

2. Madzi a karoti ndi watercress

Madzi a karoti ndi watercress ali ndi zida za diuretic, zomwe zimachepetsa kutupa ndi kudzikundikira kwamadzimadzi komwe kumachitika munthawi imeneyi.

Zosakaniza

• Karoti 1;
• Mapesi a 2 watercress;
• Magalasi awiri amadzi a coconut.

Kukonzekera akafuna

Dulani karoti mzidutswa ndikumenya zosakaniza zonse mu blender. Imwani msuziwu kawiri patsiku, tsiku lililonse la sabata yomwe imayamba kusamba kufikira atatsika.

3. Tiyi ya kiranberi

Tiyi ya Cranberry imapangitsa kuti magazi aziyenda bwino, ali ndi ma antioxidants ambiri omwe amachepetsa kutupa ndikuthandizira kuchepetsa kukokana m'mimba ndi kupweteka. Poterepa, mutha kuyamba kumwa masiku 3 kapena 4 asanakwane msambo.

Zosakaniza

• Supuni 1 ya masamba a mabulosi akutchire owuma;
• 1 chikho cha madzi.

Wiritsani madzi, onjezerani masamba a mabulosi akutchire, tiyeni tiime kwa mphindi 10 ndipo mutafinya ndikukonzekera kumwa. Muyenera kumwa makapu awiri patsiku la tiyi kuti muchepetse kusamba. Kuphatikiza apo, mafuta a borage ndichinthu chabwino chomwe chingagwiritsidwe ntchito kuthana ndi vuto la PMS. Phunzirani momwe mungagwiritsire ntchito mafuta a borage.

Onaninso zakudya zoyenera kudya ndi zomwe muyenera kupewa kuti muchepetse vuto la PMS:

4. Tiyi wazitsamba

Zosakaniza

• Supuni 1 ya sopo;
• Supuni ya 1/2 yotulutsa valerian;
• 1/2 supuni ya timadziti ta ginger.

Kukonzekera akafuna

Sakanizani zosakaniza zonse, sansani bwino ndipo tengani supuni 1 ya madzi awa osungunuka m'madzi ofunda kamodzi patsiku.

5. Madzi a maula ndi ginger

Madzi a maula okhala ndi rasipiberi ndi ginger wonyezimira ndi njira ina yabwino yolimbana ndi PMS chifukwa imathandizira kuchepetsa kusintha kwama mahomoni panthawiyi.

Zosakaniza

• Ziphuphu zakuda 5;
• 1/2 supuni ya ginger wonyezimira;
• Rasipiberi 20;
• Magalasi awiri amadzi.

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender, sungunulani ndi uchi kenako ndikumwa. Madzi awa ayenera kutengedwa kuchokera masiku 5 asanakwane msambo mpaka kumapeto kwa msambo.

6. Tiyi wa mandimu

Tiyi ya Lúcia-lima imakhala ndi anti-spasmodic and anti-inflammatory properties, yothetsa zowawa zakumasiku ndi zopweteka zomwe zimabwera chifukwa chovutikira msambo.

Zosakaniza

• Supuni 2 za masamba owuma a mandimu;
• Makapu awiri amadzi.

Kukonzekera akafuna

Ikani masamba a mandimu m'madzi ndipo mubweretse ku chithupsa.Mukatha kuwira, imani kwa mphindi 10 ndikumwa makapu awiri kapena atatu a tiyi tsiku lililonse, tsiku lililonse, sabata lisanathe msambo.

7. Tiyi wazipatso zamkati ndi lavenda

Njira yabwino kwambiri yothetsera vuto la msambo, yomwe imadziwikanso kuti PMS, ndi tiyi ya lavenda yokhala ndi masamba achisangalalo, otsekemera ndi uchi.

Zosakaniza

• Masamba a 7 achisangalalo;
• Supuni 1 ya masamba owuma a lavender;
• 1 litre madzi.

Kukonzekera akafuna

Ikani zowonjezera zonse mu poto ndikuwiritsa kwa mphindi zisanu. Onjezerani supuni ya uchi kapena acer kapena agave sapu ndikumwa tsiku lonse.

Tiyi ayenera kumapangidwa masiku 5 asanayambe kusamba. Amanenedwa kuti achepetse zizindikilo, monga chisoni, kudya kwambiri kapena nkhawa, zomwe zimakhala mgawo lino la mwezi.

8. Madzi a nthochi ndi kiwi

Madzi a nthochi ndi kiwi chifukwa ndi olemera mu magnesium, omwe amathandiza kuchepetsa kupweteka kwa minofu, kutopa komanso kusinthasintha kwamaganizidwe.

Zosakaniza

• Nthochi 1;
• 5 kiwis;
• Galasi limodzi lamadzi a kokonati.

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender ndikumwa nthawi yomweyo. Kuti mukhale ndi zotsatira, muyenera kumwa madziwa pasanathe masiku 5 tsiku loyambira msambo likuyembekezereka komanso m'masiku atatu oyamba kusamba.