Ungazikhulula njani iimpawu eziphambili ze-PMS

Umxholo

• 1. Ukucaphuka
• 2. Ukulamba kakhulu
• 3. Ukuxhuzula exesheni
• 4. Isimo esibi
• 5. Intloko ebuhlungu
• 6. Ukuxhalaba
• 7. Ukudumba

Iimpawu ze-PMS zinokuncitshiswa lutshintsho oluthile kwindlela yokuphila, njengokuzilolonga rhoqo, ukutya okusempilweni kunye nokutya okwaneleyo kunye nemisebenzi ekhuthaza imvakalelo yokuba sempilweni kunye nokuphumla. Nangona kunjalo, kwimeko apho iimpawu zingaphucukanga kwezi zinto, ugqirha wamabhinqa angabonisa ukusetyenziswa kwamayeza athile, ikakhulu eboniswa izinto zokuthintela ukukhulelwa.

I-PMS yimeko ekhoyo kwabasetyhini abaninzi kwaye ibangela iimpawu ezingathandekiyo kwaye ezinokuchaphazela ngokuthe ngqo umgangatho wobomi bomfazi, ngokwahluka kwemood, colic, intloko ebuhlungu, ukudumba nokulamba kakhulu, umzekelo. Funda indlela yokuchonga iimpawu ze-PMS.

1. Ukucaphuka

Kuqhelekile ukuba abantu basetyhini abakwi-PMS bacaphuke ngakumbi, oko kungenxa yotshintsho oluqhelekileyo lwehomoni ngeli xesha. Ke, enye yeendlela zokuphelisa ukucaphuka kukusetyenziswa kweti kunye neejusi ngokuzola kunye neepropathi zoxinzelelo, ezinje ngejusi yeziqhamo okanye i-chamomile, i-valerian okanye iti wort yaseSt.

Ke, ukuze ube nesiphumo esinqwenelekayo, kuyacetyiswa ukuba usele incindi yeziqhamo mihla le okanye enye iti ekupheleni kosuku okanye ngaphambi kokuba ulale, ubuncinci iintsuku ezili-10 ngaphambi kokuba sexesheni. Jonga ezinye iindlela zamayeza asekhaya anceda ukuzola.

2. Ukulamba kakhulu

Abanye abantu basetyhini baxela ukuba baziva belambile ngakumbi ngexesha le-PMS kwaye, ke ngoko, indlela yokunciphisa indlala egqithisileyo kukukhetha ukutya okutyebileyo kwifayibha, njengoko bonyusa imvakalelo yokuhlutha kwaye, ngenxa yoko, umnqweno wokutya.

Ke, okunye kokutya okunokutyiwa kwiintsuku eziphambi kokuya exesheni yipere, iplamu, ipapaya, i-oats, imifuno kunye neenkozo ezipheleleyo. Yazi okunye ukutya okunefayibha.

3. Ukuxhuzula exesheni

Ukunciphisa iicramps zokuya exesheni kwi-PMS, incam enkulu kukutya ama-50 g embewu yethanga yonke imihla, njengoko le mbewu ityebile kwimagniziyam, ukunciphisa ukuncipha kwemisipha kwaye, ngenxa yoko, amahlaba okuya exesheni. Elinye icebo kukusela iti ye-agnocasto, njengoko ine-anti-inflammatory, antispasmodic kunye ne-hormonal action action.

Ukongeza, ukusela i-chamomile okanye iti turmeric yonke imihla enyangeni, kunye nokutya iimbotyi ezimnyama kuyanceda ekunciphiseni iimpawu ze-PMS, kuba oku kutya kuqulethe izinto ezilawula umjikelo wehomoni.

Jonga ezinye iingcebiso kule vidiyo ilandelayo ukuze unciphise inkampu yokuya exesheni:

4. Isimo esibi

Kanye nokucaphuka, imeko engalunganga inokubakho kwi-PMS ngenxa yotshintsho lwehomoni. Enye yeendlela zokunciphisa ezi mpawu kukusebenzisa iindlela ezikhuthaza ukuveliswa kunye nokukhululwa kwe-serotonin emzimbeni, eyi-neurotransmitter ejongene nemvakalelo yokuba sempilweni.

Ke, ukonyusa imveliso ye-serotonin, abasetyhini banokuziqhelanisa nokwenza umthambo rhoqo kwaye banokutya okunotyebileyo kwi-amino acid tryptophan, eyandulela i-serotonin enokufumaneka kumaqanda, amandongomane kunye nemifuno, umzekelo. Ukongeza, ukutya i-bonbon yetshokholethi emnyama emnyama kanye ngemini kunokunceda ekwandiseni amanqanaba e-serotonin. Bona ezinye iindlela zokunyusa i-serotonin.

5. Intloko ebuhlungu

Ukuphelisa intloko ebuhlungu enokuvela kwi-PMS, kucetyiswa kakhulu ukuba umfazi aphumle kwaye aphumle, njengoko kunokwenzeka ukuba iintlungu ziya kuncipha ngamandla. Ukongeza, enye indlela enceda ekupheliseni intloko kwi-PMS kukusiphulula entloko, esiqulathe ukucofa indawo yeentlungu nokwenza iintshukumo zetyhula. Nantsi indlela yokwenza i-massage yentloko.

6. Ukuxhalaba

Ukunciphisa uxinzelelo kwi-PMS, kuyacetyiswa ukuba kutyalwe kwimisebenzi enceda ukuphumla nokuzola, kunye ne-chamomile okanye i-valerian tea nayo inokutya, kuba ineempawu zokuthomalalisa.

Ukwenza iti ye-chamomile, beka icephe enye yeentyatyambo ze-chamomile ezomileyo kwikomityi enye yamanzi abilayo, yima imizuzu emi-5 kwaye usele malunga ne-2 ukuya kwi-3 yeekomityi zeti ngosuku.

Iti yeValerian inokwenziwa ngokubeka iitispuni ezi-2 zengcambu ye-valerian egayiweyo kwi-350 ml yamanzi abilayo, ivumela ukuma imizuzu eli-10, emva koko ucofe kwaye usele malunga ne-2 ukuya kwi-3 yeekomityi zeti ngosuku.

7. Ukudumba

Ukudumba yimeko enokwenzeka ngexesha le-PMS kwaye inokukhathaza abantu basetyhini abaninzi. Ukuphelisa olu phawu, abafazi banokunika ukhetho kukutya okuchameka, njengemelon kunye nevatala, umzekelo, ukongeza ekusebenziseni iti eneempawu zomchamo, ezinje ngeti ye-arenaria, umzekelo.

Ukwenza le iti beka nje i-25 g yamagqabi e-arenaria kwi-500 ml yamanzi, uyiyeke ibilise malunga nemizuzu emi-3, emva koko ume imizuzu eli-10, ubunzima kwaye usele malunga ne-2 ukuya kwi-3 yeekomityi zeti ngosuku.

Ukongeza, ukunciphisa ukudumba, kuyabanomdla abantu basetyhini ukwenza imithambo rhoqo okanye ukuhambisa umsele nge-lymphatic, umzekelo, kuba bayanceda ekulweni nokudumba.

Nazi ezinye iingcebiso malunga nokwenza ntoni ukukhulula iimpawu ze-PMS: