Ciwon premenstrual yana shafar duk mata zuwa mafi girma ko ƙarami. A wasu yanayi, kusan kashi 15, alamun PMS suna cutar rayuwar mata da kyau. Ciwon kai, ajiyar ruwa, ciwon ciki, jiri, ko gudawa, wasu alamu ne na wannan cuta da mata da yawa ke wahala a kowane wata.
Akwai hanyoyin magani da zasu taimaka rage damuwar PMS, da kuma maganin gida kamar shafa zafi da sauran dabaru wanda ake wucewa daga tsara zuwa tsara. Amma idan akwai wani abin da zai taimaka sosai wajen rage rashin jin daɗi kafin lokacin al'ada, to cin wasu abinci ne a lokacin. Kamar yadda kuma akwai wasu abincin da ke tsananta su.
Abincin da ke taimakawa rashin jin daɗin rashin lafiyar premenstrual
Fats ɗin da aka cinye suna da tasiri kai tsaye premenstrual ciwo. Dangane da mai da bai dace ba, kamar wanda aka bayar man zaitun, avocado, shuɗin kifi ko goro, madaidaicin gudummawa yana taimakawa wajen rage ko kawar da alamun. Wannan saboda ƙoshin lafiya a cikin waɗannan abincin suna taimakawa haɗa ƙwayoyin hormones waɗanda suke aiki azaman anti-inflammatory.
Akasin haka, abinci mai wadataccen mai kamar su tsiran alade, jan nama, ko kek, wanda ke haifar da jiki don haɗa ƙwayoyin cuta masu kumburi. Wadannan kitse suna taruwa a yankin ciki, suna haifar da kumburi, narkewar narkewar abinci da yawancin matsalolin PMS. Hakanan ana ba da shawarar kariyar bitamin Omega 3, saboda suna da kumburi kuma suna aiki na dogon lokaci.
Wani daga cikin alamun bayyanar cututtuka na PMS shine ƙananan yanayin motsin rai. Don kaucewa wannan, yawan cin abinci mai wadata a cikin tryptophan, wanda shine abu wanda ke inganta samar da serotonin. Wannan yana haifar da ƙananan fahimta game da ciwo da kyakkyawan yanayin tunani. Ku ci abinci mai wadataccen furotin kamar su ayaba, ƙwai, nama, leda, ko kwaya.
Shan ruwan sha da kuma kayan lambu kamar su chamomile, dandelion ko horsetail suma zasu taimaka muku wajen kawar da ruwa da kuma jin wuta. Kuma idan kun sha wahala daga tashin zuciya, gwada ginger jiko, za ku ji daɗi sosai.
Abincin da ba'a ba da shawarar ba
Kamar yadda akwai abinci wanda, saboda abubuwan da suke gina jiki, suna taimakawa wajen sauƙaƙe ko kawar da cututtukan premenstrual, akwai wasu kuma da zasu tsananta su. Gabaɗaya, duka samfurori tare da mai mai yawa, gishiri mai yawa, kek ɗin masana'antu ko abubuwan sha. Tunda duk suna ba da gudummawa ga kumburin ciki, wanda shine babban rashin kwanciyar hankali na PMS.
Guji shan waɗannan abincin don rage rashin jin daɗi:
- Abincin da aka sarrafa: Jiki yana neman sukari kuma kuna bashi irin kek ɗin da ke cike da sugars da mai, duk da cewa kun sami farin ciki sosai da sauri, cikin ƙanƙanin lokaci kun sake sauka kuma kuma, kun fi jin kumburi. Guji sarrafawa da tataccen sukari, maimakon haka, ku ci sabbin fruitsa fruitsan itace, nutsa anda, da hatsi cikakke. Waɗannan abinci suna taimakawa wajen sarrafa matakan sukarin jini, suna hana jin daɗin rashin sukari.
- Rage kayan abinci masu maiko sosai: Jan nama yana da wadataccen mai, tsiran alade da kayan masarufi masu wadataccen mai. Tunda sun kara samar da isrogens, babban dalilin PMS. Yawan cin madara cikakke, ko kayan maye masu ƙima kamar tsofaffin cuku
- Guji gishiri da samfuran sodium: Don kiyaye kiyaye ruwa da kumburin ciki, sarrafa shan gishirin ku. Hakanan ya kamata ku guje wa buhunan buhu, pickles ko tsiran alade.
A ƙarshe, kar ka manta yin matsakaiciyar motsa jiki koda kuwa kana cikin damuwa domin ciwan mara. Kodayake yana iya zama kamar ba shi da amfani, motsa jiki yana inganta sakin endorphins, wanda ke taimakawa rage damuwa. Tare da ɗan motsa jiki, ɗan tafiya kaɗan, rawa a gida, ko zaman yoga, za ku ji daɗi cikin ruhun da ya fi kyau, ya fi sauƙi, ya inganta kuma ya motsa.