Ukutya kwe-PMS: ukutya kuvunyelwe kwaye kuthintelwe

Umxholo

• Ukutya okunceda iPMS
• Ukutya ekufuneka kuthintelwe kwi-PMS

Ukutya okulwa ne-PMS zezona ziqulathe i-omega 3 kunye / okanye i-tryptophan, enjengeentlanzi kunye nembewu, njengoko zinceda ukunciphisa ukucaphuka, njengemifuno, etyebileyo emanzini kwaye inceda ukulwa nokugcinwa kwamanzi.

Ke, ngexesha le-PMS, ukutya kufuneka kutyebe ngakumbi: iintlanzi, ukutya okuziinkozo, iziqhamo, imifuno kunye nembotyi ebalulekileyo ukulwa iimpawu ze-PMS ezinjengokucaphuka, iintlungu zesisu, ukugcinwa kolwelo kunye ne-malaise.

Ukongeza, ukusetyenziswa kwamafutha, ityuwa, iswekile kunye neziselo ezine-caffeine kufuneka kuthintelwe, ezinokuphelisa ukomelela kweempawu ze-PMS.

Ukutya okunceda iPMS

Ukutya okunokunceda ukunciphisa iimpawu ze-PMS, kwaye oko kunokuba yinto efanelekileyo yokubheja kukutya, zezi:

• Imifuno, ukutya okuziinkozo, iziqhamo ezomisiweyo kunye nembewu yeoyile: kukutya okune-vitamin B6, i-magnesium kunye ne-folic acid enceda ukuguqula i-tryptophan ibe yi-serotonin eyihomoni eyonyusa imvakalelo yentlalontle. Jonga ngakumbi ukutya okunotye kakhulu kwe-tryptophan;
• Salmon, ityhuna kunye nembewu ye-chia: kukutya okutyebileyo kwi-omega 3 eyinto echasene nokuvuvukala enceda ukunciphisa iintlungu zentloko kunye nesisu esiswini;
• Imbewu kajongilanga, ioyile yomnquma, iavokhado kunye neeamangile: zizityebi kakhulu ku-vitamin E, enceda ukunciphisa ubuntununtunu bamabele;
• Iphayinaphu, iraspberry, iavokhado, umkhiwane kunye nemifuno Njengesipinatshi kunye neparsley: oku kutya kokutya okuchaphazela ngokwendalo okunceda ukulwa ukugcinwa kolwelo.

Okunye ukutya okumnandi kwe-PMS kukutya okune-fiber-plum, ipapaya kunye neenkozo ezipheleleyo ezinceda ukulawula amathumbu kwaye zibe nefuthe le-laxative elinciphisa ukungathandeki kwesisu okubangelwa kukudumba kwenkqubo yokuzala.

Ukutya ekufuneka kuthintelwe kwi-PMS

Ukutya ekufuneka kuthintelwe kwi-PMS kubandakanya iisoseji kunye nokunye ukutya okunotyuwa kunye namanqatha, njengenyama kunye neebhotile ezinqiniweyo, kunye nokutya okunamafutha, ngakumbi ukutya okuqhotsiweyo. Ukongeza, kubalulekile ukuba ungaseli iziselo ezine-caffeine, ezinje nge-guarana okanye utywala.

Konke oku kutya kwenza iimpawu ze-PMS zibe mbi ngokwandisa ukugcinwa kwamanzi kunye nokungonwabi esiswini.

Ukutya okunotye iswekile nako akuboniswanga ngexesha le-PMS, kodwa njengoko kuqhelekile ukuba abasetyhini baziva isidingo esonyukayo sokutya iilekese, kuvunyelwe ukuba batye isikwere esinye setshokholethi emnyama (70% cocoa) emva kwesidlo esiphambili.

Bukela ividiyo ngeengcebiso ezingaphezulu malunga nendlela yokulawula iimpawu ze-PMS: