Isifo se-premenstrual syndrome sichaphazela bonke abantu basetyhini ukuya kwinqanaba elincinci okanye elincinci. Ngamanye amaxesha, malunga neepesenti ezili-15, iimpawu ze-PMS zichaphazela kakubi ubomi babasetyhini. Intloko, ukugcinwa kwamanzi, iintlungu zesisu, isicaphucaphu, okanye urhudo, zezinye zeempawu eziqhelekileyo zesi sifo ukuba uninzi lwabasetyhini luhlupheka inyanga nenyanga.
Kukho iindlela zokwenza amayeza ezinokunceda ukunciphisa ukungonwabi kwe-PMS, ngokunjalo Unyango lwasekhaya njengokufaka ubushushu kunye namanye amaqhinga ezidluliselwa kwizizukulwana ngezizukulwana. Kodwa ukuba kukho into enceda ngokwenene ukunciphisa ukungonwabi kwangaphambili, kukutya ukutya okuthile ngelo xesha. Ngendlela efanayo yokuba kukho okunye ukutya okubenza mandundu.
Ukutya okunceda ukukhulula ukungathandeki kwesifo se-premenstrual syndrome
Amafutha asetyenzisiweyo anempembelelo ngqo kwi isifo sangaphambi kokuya exesheni. Kwimeko yamafutha angaqinisekiswanga, anje ngala anikezelweyo ioyile yomnquma, iavokhado, intlanzi eblowu okanye amandongomane, igalelo elichanekileyo linceda ukunciphisa okanye ukuphelisa iimpawu. Kungenxa yokuba amafutha asempilweni koku kutya anceda ukuhlanganisa iihormoni ezisebenza njengokuchasana nokudumba.
Ngokuchasene noko, ukutya okunotyebileyo kumanqatha agcweleyo afana neesoseji, inyama ebomvu, okanye iikeyiki, ezibangela umzimba ukuba wenze iihomoni ezivuthayo. La mafutha aqokelela kwindawo esiswini, ebangela ukudumba, ukungacoleki kakuhle kunye nezinto ezininzi ezingalunganga kwi-PMS. I-Omega 3 i-vitamin supplements nayo iyacetyiswa, njengoko ichasene nokudumba kwaye isebenza ixesha elide.
Enye yezona mpawu zixhaphakileyo zePMS kukudimazeka. Ukuthintela oku, ukusetyenziswa kwe ukutya okunotye kwi-tryptophan, eyinto ekhuthaza imveliso ye-serotonin. Oku kufezekisa umbono osezantsi wentlungu kunye nemeko entle ngakumbi yengqondo. Yitya ukutya okutyebileyo kwi-tryptophan enjengeebhanana, amaqanda, inyama, iimbotyi, okanye amandongomane.
Amanzi okusela kunye ne-infusions ye-herbal efana ne-chamomile, i-dandelion okanye i-horsetail iya kukunceda ekupheliseni ulwelo kwaye uzive ulula. Kwaye ukuba uphethwe sisicaphucaphu, zama ukumiliselwa kwejinja, uya kuziva ungcono kakhulu.
Ukutya okungacetyiswayo
Njengokuba kukho ukutya, ngenxa yamacandelo ezondlo, anceda ukunciphisa okanye ukuphelisa isifo sokuqala kwangaphambi kokuya exesheni, kukho nezinye ezibenza mandundu. Ngokubanzi, zonke iimveliso ezinamafutha amaninzi, ityuwa egqithisileyo, iikeyiki zeshishini okanye iziselo ezihlwahlwazayo. Kuba zonke zinegalelo ekubambeni esiswini, yenye yezona zinto ziphambili kwi-PMS.
Kuphephe ukutya oku kutya ukunciphisa ukungakhululeki:
- Ukutya okucutshungulwayoUmzimba ucela iswekile kwaye uyawunika iipheki ezityebileyo kwiswekile kunye namafutha, nangona ufezekisa incopho yolonwabo ngokukhawuleza, ngexeshana elincinci uphinde wehla kwaye uziva udumbile. Gwema iswekile ecutshungulwayo, endaweni yoko, yitya iziqhamo ezintsha, amandongomane, kunye neenkozo ezipheleleyo. Oku kutya kunceda ukulawula amanqanaba eswekile yegazi, kuthintela uvakalelo lokunqongophala kweswekile.
- Nciphisa ukutya okunamafutha kakhulu: Inyama ebomvu ityebile ngamanqatha, iisoseji kunye neemveliso ezityebileyo kumanqatha. Kuba bonyusa imveliso ye-estrogens, oyena nobangela uphambili wePMS. Ukusetyenziswa kwe ubisi olupheleleyo, okanye izinto ezinamafutha kakhulu njengeentshizi ezindala.
- Gwema ityuwa kunye neemveliso eziphezulu ze-sodium: Ukuphepha ukugcinwa kolwelo kunye nemvakalelo yokuqunjelwa, lawula ukutya kwakho ityuwa. Kufuneka kwakhona uphephe ukutya okutyiwa engxoweni, pickles okanye iisoseji.
Ekugqibeleni, Ungalibali ukwenza umthambo olingeneyo nokuba sele ungonwabanga yesifo sangaphambi kokuya exesheni. Nangona inokubonakala ingenampumelelo, ukuzivocavoca kukhuthaza ukukhutshwa kwee-endorphins, ezinceda ukunciphisa uxinzelelo. Ngokuzilolonga kancinci, ukuhamba kancinci, ukudanisa ekhaya, okanye iseshoni yeyoga, uya kuziva kamnandi, ukhaphukhaphu, uqinisekile kwaye unomdla.