Momwe mungadziwire ngati ndi PMS kapena kupsinjika
Zamkati
Kudziwa ngati ndi PMS kapena kupsyinjika ndikofunikira kulabadira gawo la msambo momwe mkaziyo alili, ndichifukwa choti zizindikilo za PMS nthawi zambiri zimawoneka pafupifupi milungu iwiri asanasambe, ndipo mphamvu zake zimatha kusiyanasiyana pakati pa azimayi.
Kumbali inayi, kupsinjika kumakhala kosalekeza ndipo zizindikilo nthawi zambiri zimayamba pambuyo pazinthu zomwe zimayambitsa nkhawa, monga kugwira ntchito mopitirira muyeso, kuchotsedwa ntchito kapena kudzidalira, mwachitsanzo.
Momwe mungasiyanitsire PMS ndi kupsinjika
PMS ndi kupsinjika kwa mtima kumatha kuchitika msinkhu uliwonse, komanso kuwonjezera apo, zimatha kupatsirana mavuto, ndikupangitsa azimayi kukhala ndi nkhawa komanso kukwiya. Kuti athe kuzindikira, amayi ayenera kudziwa zovuta zina, monga:
| TPM | Kupsinjika | |
| Nthawi yake | Zizindikiro zimawoneka masiku 14 m'mbuyomu ndipo zimawonjezereka pamene msambo wayandikira. | Zizindikiro zosasintha komanso zomwe zilipo masiku ambiri. |
| Zomwe zimapangitsa kuti zikhale zoyipa | Nthawi yaunyamata komanso kutha msambo. | Nkhawa ndi nkhawa. |
| Zizindikiro Zathupi | - Zilonda zowawa; - Kutupa; - kukokana kwa minofu; - Ululu m'chiberekero dera; - Chilakolako cha kuopsa kwa chakudya mu shuga; - Mutu wopweteka kwambiri, nthawi zambiri mutu waching'alang'ala. | Kutopa; - Kumangika kwaminyewa, makamaka m'mapewa ndi kumbuyo; - Thukuta; - kunjenjemera; - Kumva mutu nthawi zonse, koyipa kumapeto kwa tsiku. |
| Zizindikiro Zakumtima | - Kusintha kwanthawi zambiri; - Misozi ndikulira kosavuta; - Kupweteka; - Kukwiya komanso kuphulika. | - Zovuta kukhazikika; - Kusakhazikika; - Kusowa tulo; - Kuleza mtima ndi mkwiyo. |
Pofuna kuzindikira kusiyanaku, lingaliro ndikulemba zomwe mukumva mukabuku kokhala ndi masiku komanso msambo. Mwanjira imeneyi, ndizotheka kuwona zizindikilo zomwe zimapezeka pafupipafupi, ndikusiyanitsa ngati ndizizindikiro nthawi zonse kapena zomwe zimawonekera asanasambe.
Kuphatikiza apo, popeza zinthu ziwirizi zitha kukhalapo limodzi, ndipo zisonyezo zimatha kusokonezeka, ndikofunikira kukaonana ndi dokotala, azachipatala kapena wazamisala, omwe angakuthandizeni kuzindikira vutoli, malinga ndi mbiri yazachipatala komanso zizindikilo zomwe zidawonetsedwa.
Momwe mungachiritse zizindikiro za PMS ndi kupsinjika
Kuti muchepetse mwayi woyambitsa zizindikiritso za PMS ndikuchepetsa nkhawa, ndibwino kuti muzikhala ndi nthawi yosangalala tsiku lililonse, monga kucheza bwino ndi mnzanu, gulu losinkhasinkha, kuwonera nthabwala kapena kuchita china chilichonse. kuti amapereka zosangalatsa.
Zizindikiro zikafika povuta kwambiri, mankhwala omwe adalangizidwa ndi adotolo amatha kuthandizira, monga mankhwala opatsirana pogonana komanso nkhawa. Njira zachilengedwe zotetezera ndikuchizira matendawa ndikuchita masewera olimbitsa thupi, chifukwa zimathandiza kupumula, kuchepetsa nkhawa ndikuchepetsa zizindikiritso zathupi, kuphatikiza pakugwiritsa ntchito zoteteza zachilengedwe, kudzera m'mapiritsi kapena tiyi, monga chamomile kapena valerian. Onani mitundu ina ya mankhwala achilengedwe.
Onani muvidiyo yotsatirayi, momwe mungachepetsere nkhawa komanso kupsinjika pakudya:
Mabuku Otchuka
Zakudya Zochepa-za Carb / Ketogenic ndi Kuchita Masewera Olimbitsa Thupi
