Unyango lweKhaya oluXhaswa yiNzululwazi ngamaXesha aRhoqo

Umxholo

• 1. Ziqhelanise neyoga
• 2. Gcina ubunzima obunempilo
• 3. Zilolonge rhoqo
• 4. Spice izinto phezulu ngejinja
• 5. Yongeza isinamon
• 6. Fumana idosi yakho yemihla ngemihla yeevithamini
• 7. Sela i-apple cider viniga yonke imihla
• 8. Yitya iinanapple
• Ufuna nini uncedo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Umjikelo wokuya esikhathini ubalwa ukusuka kusuku lokuqala lwexesha ukuya kumhla wokuqala olandelayo. Umndilili wokuya exesheni ziintsuku ezingama-28, kodwa oku kunokwahluka kumfazi ukuya emfazini, kunye nenyanga nenyanga (1).

Amaxesha akho asathathwa njengesiqhelo ukuba eza qho kwiintsuku ezingama-24 ukuya kuma-38 (2). Ixesha lakho lithathwa njengelingaqhelekanga ukuba ixesha eliphakathi kwamaxesha lihlala litshintsha kwaye amaxesha akho eza ngaphambili okanye kamva.

Unyango luxhomekeke ekufumaneni ukuba yintoni ebangela amaxesha akho angaqhelekanga, kodwa kukho iindlela onokuzama ngazo ekhaya ukubuyisela umjikelo wakho kumkhondo. Funda ukuze ufumanise amayeza asekhaya axhaswe ngenzululwazi ngamathuba angaqhelekanga.

1. Ziqhelanise neyoga

I-Yoga ibonakalisiwe njengonyango olusebenzayo kwimicimbi eyahlukeneyo yokuya exesheni. Uphononongo olwenziwe ngo-2013 kunye nabathathi-nxaxheba abali-126 bafumanisa ukuba imizuzu engama-35 ukuya kwengama-40 yeyoga, iintsuku ezi-5 ngeveki kangangeenyanga ezi-6 zehlisa amanqanaba ehomoni ahambelana nokuya exesheni ngokungaqhelekanga ().

I-Yoga ikwabonakalisiwe ukunciphisa iintlungu zokuya exesheni kunye neempawu zeemvakalelo ezinxulunyaniswa nokuya exesheni, ezinje ngoxinzelelo kunye noxinzelelo, kunye nokuphucula umgangatho wobomi kubafazi abane-dysmenorrhea ephambili. Abasetyhini abane-dysmenorrhea ephambili bafumana iintlungu ezigqithileyo ngaphambi nangexesha lokuya exesheni (4, 5).

Ukuba umtsha kwiyoga, jonga istudiyo esibonelela ngabaqalayo okanye inqanaba 1 leyoga. Nje ukuba ufunde indlela efanelekileyo yokuhamba, ungaqhubeka nokuya kwiiklasi, okanye unokuziqhelanisa neyoga ekhaya usebenzisa iividiyo okanye iindlela ozifumana kwi-Intanethi.

Thenga iimethi zeyoga.

ISISHWANKATHELOUkuziqhelanisa neyoga kangangemizuzu engama-35 ukuya kwengama-40 ngosuku, amaxesha ama-5 ngeveki, kunokunceda ekulawuleni iihomoni kunye nokuya exesheni. I-Yoga inokunceda ekunciphiseni iimpawu zangaphambi kokuya exesheni.

2. Gcina ubunzima obunempilo

Utshintsho kubunzima bakho lunokuchaphazela amaxesha akho. Ukuba utyebe kakhulu okanye utyebe kakhulu, ukunciphisa umzimba kunokunceda ekulawuleni amaxesha akho (6).

Ngenye indlela, ukunciphisa umzimba kakhulu okanye ukutyeba kakhulu kunokubangela ukuba sexesheni ngokungaqhelekanga. Kungenxa yoko le nto kubalulekile ukugcina ubunzima obunempilo.

Abasetyhini abatyebe kakhulu banamathuba amahle okuba namaxesha angaqhelekanga, kwaye babe namava okuphuma kwegazi kunye neentlungu ezinzima kunabafazi abakwimeko esempilweni. Oku kungenxa yeempembelelo ezinazo iiseli ezinamafutha kwihomoni nakwi-insulin (, 8).

Ukuba ukrokrela ukuba ubunzima bakho bunokuchaphazela ukuya kwakho exesheni, thetha nogqirha wakho. Banokukunceda uchonge ubunzima ekujoliswe kubo obunempilo, kwaye uze nokulahleka kwesisindo okanye isicwangciso sokufumana.

ISISHWANKATHELOUkutyeba kakhulu okanye ukutyeba kakhulu kunokubangela amaxesha angaqhelekanga. Sebenza nogqirha wakho ukugcina ubunzima obunempilo.

3. Zilolonge rhoqo

Ukuzilolonga kunezibonelelo ezininzi zempilo ezinokukunceda ekuhambeni kwexesha. Inokukunceda ukuba ufikelele okanye ugcine ubunzima obunempilo kwaye kucetyiswa njengenxalenye yesicwangciso sonyango lwe-polycystic ovary syndrome (i-PCOS). I-PCOS inokubangela isitenxo sokuya exesheni.

Iziphumo ezivela kuvavanyo lweklinikhi lwakutsha nje lubonise ukuba umthambo unokunyanga ngokufanelekileyo i-dysmenorrhea ephambili. Abafundi abayi-70 beekholeji abane-dysmenorrhea ephambili abathathe inxaxheba kulingo. Iqela lokungenelela lenze imizuzu engama-30 yokuzivocavoca i-aerobic, amaxesha ama-3 ngeveki, kwiiveki ze-8. Ekupheleni kwetyala, abafazi ababesenza imithambo baye baxela iintlungu ezincinci ezinxulumene nokuya kwabo exesheni (9).

Uphando oluthe kratya luyafuneka ukuqonda ukuba umthambo uchaphazela njani ukuya exesheni, kwaye zeziphi iziphumo ezichanekileyo, ukuba zikhona, ezinokuba nazo ekulawuleni ixesha lakho.

ISISHWANKATHELOUkuzivocavoca umzimba kunokunceda ukulawula ubunzima, obunokuthi bancede ukulawula ixesha lakho lokuya esikhathini. Inokunciphisa iintlungu ngaphambi nangexesha lakho.

4. Spice izinto phezulu ngejinja

Ijinja isetyenziswa njengeyeza lasekhaya lokunyanga amaxesha angaqhelekanga, kodwa abukho ubungqina benzululwazi obubonisa ukuba iyasebenza. Ijinja ibonakala inezinye izibonelelo ezinxulumene nokuba sexesheni.

Iziphumo ezivela kolunye uphando lwabasetyhini abangama-92 abanegazi elinzima lokuya esikhathini libonisa ukuba izongezo zemihla ngemihla zejinja zinokunceda ukunciphisa inani legazi elilahlekileyo ngexesha lokuya exesheni. Esi yayisisifundo esincinci esasijonga kuphela amantombazana akwisikolo samabanga aphakamileyo, ke uphando oluninzi luyafuneka (10).

Ukuthatha i-750 ukuya kwi-2,000 mg ye-ginger powder ngexesha leentsuku zokuqala ezi-3 okanye ezi-4 zexesha lakho kubonisiwe ukuba lunyango olusebenzayo lwamaxesha abuhlungu (11).

Olunye uphononongo lufumanise ukuthatha i-ginger kangangeentsuku ezisixhenxe ngaphambi kwexesha lokukhululeka, iimpawu zomzimba kunye nokuziphatha kwe-premenstrual syndrome (PMS) (12).

ISISHWANKATHELONangona ihlala isetyenziswa njengeyeza lasekhaya kumaxesha angaqhelekanga, abukho ubungqina benzululwazi obuxhasa amabango wokuba ijinja inokuphatha amaxesha angaqhelekanga. Nangona kunjalo, kufunyenwe kunceda ukukhupha iimpawu ze-PMS.

5. Yongeza isinamon

ICinnamon ibonakala iluncedo kwimicimbi eyahlukeneyo yokuya exesheni.

Isifundo sika-2014 sifumanise ukuba sincedile ekulawuleni imijikelo yokuya exesheni kwaye sasiluncedo kunyango lwabasetyhini abane-PCOS, nangona isifundo sasinqunyelwe linani elincinci labathathi-nxaxheba (13).

Kukwabonakaliswe ukunciphisa iintlungu zokuya exesheni kunye nokopha, kunye nokunciphisa isicaphucaphu kunye nokugabha okunxulunyaniswa ne-dysmenorrhea ephambili ().

ISISHWANKATHELOIcinnamon inokunceda ekulawuleni imijikelo yokuya exesheni kunye nokunciphisa ukopha exesheni kunye nentlungu. Inokukunceda ukuphatha iPCOS.

6. Fumana idosi yakho yemihla ngemihla yeevithamini

Isifundo esapapashwa ngo-2015 sidibanisa amanqanaba asezantsi e-vithamini D kumaxesha angaqhelekanga kwaye sicebisa ukuba ukuthatha ivithamin D kunokunceda ukulawula ukuya exesheni ().

Olunye uphononongo luye lwafumanisa ukuba lusebenza ngokunyanga isitenxo sokuya exesheni kwabasetyhini abane-PCOS ().

I-Vitamin D ikwanazo nezinye izibonelelo zempilo, kubandakanya ukunciphisa umngcipheko wezifo ezithile, ukunceda ukunciphisa umzimba, kunye nokunciphisa uxinzelelo (,,,,,,,).

I-Vitamin D ihlala yongezwa kokunye ukutya, kubandakanya ubisi kunye nezinye iimveliso zobisi, kunye nesiriyeli. Unokufumana ivithamin D ekuvezweni lilanga okanye ngokuxhaswa.

Iivithamini ze-B zihlala zichazwa kubafazi abazama ukukhulelwa, kwaye banokukunceda ukulawula ixesha lakho, kodwa kufuneka uphando olongezelelekileyo ukuqinisekisa la mabango (,).

Iivithamini ze-B zinokunciphisa umngcipheko weempawu zangaphambi kokuya exesheni. Uphononongo luka-2011 lufumanise ukuba abasetyhini abatya imithombo yokutya ye-vitamin B babenomngcipheko ophantsi kakhulu we-PMS (26).

Olunye uphononongo olusuka ku-2016 lubonisa ukuba abasetyhini abathathe i-40 mg ye-vitamin B-6 kunye ne-500 mg ye-calcium mihla le bafumana ukuhla kweempawu ze-PMS ().

Xa usebenzisa isongezelelo, landela imiyalelo kwiphakheji, kwaye uthenge kuphela izongezo kwimithombo eyaziwayo.

ISISHWANKATHELOAmanqanaba asezantsi evithamini D anokunyusa umngcipheko kwisitenxo sexesha. Ukuthatha isongezelelo se-vitamin D yemihla ngemihla kunokunceda ekulawuleni ixesha lokuya esikhathini. Iivithamini ze-B zinokunceda ukunciphisa i-PMS kunye nokulawula imijikelezo yokuya exesheni.

7. Sela i-apple cider viniga yonke imihla

Iziphumo zophando olupapashwe ngo-2013 zibonise ukuba ukusela i-0.53 oz (15 ml) ye-apile cider iviniga yonke imihla kunokubuyisela ukuya exesheni kwabasetyhini abane-PCOS. Uphando oluthe kratya luyafuneka ukuqinisekisa ezi ziphumo, njengoko olu phononongo lubandakanya abathathi-nxaxheba abasixhenxe kuphela ().

Iviniga yeApple inokukunceda ukunciphisa umzimba, kwaye iswekile esezantsi yegazi kunye nenqanaba le-insulin (,).

I-Apple cider inencasa ekrakra, enokuba nzima kwabanye ukuba bayisebenzise. Ukuba ufuna ukuzama ukuyithatha kodwa ube nexesha elinzima kunye nencasa, ungazama ukuyinyibilikisa ngamanzi kwaye ungeze icephe lobusi.

ISISHWANKATHELOUkusela i-1/8 indebe (i-15 gram) ye-apile cider iviniga ngosuku kunokunceda ukulawula ukuya exesheni kwabasetyhini abane-PCOS.

8. Yitya iinanapple

Iphayinaphu sisixhobo esithandwayo ekhaya semiba yokuya exesheni. Iqulethe i-bromelain, i-enzyme ebanga ukuba ithambisa ulwelwesi lwesibeleko kwaye ilawule amaxesha akho, nangona oku kungakhange kuboniswe.

I-Bromelain inokuba neepropathi ezichasayo zokuthomalalisa kunye neentlungu, nangona kungekho bungqina bokwenyani bokuxhasa ukusebenza kwayo ekunciphiseni inkampu yokuya exesheni kunye nentloko ebuhlungu. (31,).

Ukutya ipayinapile kunokukunceda ukuba ufumane iziqhamo ezinconywayo zemihla ngemihla. Ikomityi enye (i-80 gram) yepayinapile inokubalwa njengenye yeziqhamo. Ingcebiso ngokubanzi kukutya ubuncinci be-5, 1-indebe (80-gram) yokutya iziqhamo ngosuku ().

ISISHWANKATHELOIphayinaphu kukholelwa ukuba iyanceda ekulawuleni amaxesha, nangona kukho ubungqina obuncinci besayensi bokuxhasa eli bango. I-enzyme kwipayinapile inokunceda ukukhulula iimpawu ezithile zangaphambi kokuya exesheni, ezinje ngeekram kunye nentloko ebuhlungu.

Ufuna nini uncedo

Uyakufumana ukungahambi kakuhle kumaxesha akho ebomini bakho. Awusoloko ufuna ukubona ugqirha wale mpawu.

Kuya kufuneka ubone ugqirha wakho ukuba:

• ixesha lakho ngesiquphe iba mgaqweni
• khange ube naxesha leenyanga ezintathu
• unethuba elingaphezulu kwesihlandlo esinye kwiintsuku ezingama-21
• unethuba elingaphantsi kwesihlandlo esinye kwiintsuku ezingama-35
• amaxesha akho anzima ngokungaqhelekanga okanye abuhlungu
• amaxesha akho ahlala ixesha elide kuneveki

Ugqirha wakho unokucebisa amayeza okanye olunye uhlobo lonyango ngokuxhomekeke kwisizathu sokungaqhelekanga kwakho. Ezinye zezinto ezinokubangela zibandakanya:

• ukufikisa
• ukuyeka ukuya exesheni
• ukuncancisa
• ukulawula inzala
• I-PCOS
• Imiba ye-thyroid
• iingxaki zokutya
• uxinzelelo

ISISHWANKATHELOThetha nogqirha ukuba ngequbuliso ufumana ukungahambi ngexesha lokuya esikhathini, okanye uhlala unemijikelezo emifutshane okanye emide.Kuya kufuneka ubonane nogqirha wakho ukuba ixesha lakho linzima kwaye libuhlungu, okanye lihlala ixesha elide kuneveki.

Umgca wezantsi

Unokwazi ukubuyisela umjikelo wakho wokuya exesheni kunye notshintsho kwindlela ophila ngayo kunye namayeza ekhaya. Ubungqina besayensi bunqunyelwe, nangona kunjalo, kwaye zimbalwa iindlela zonyango zendalo eziqinisekisiweyo ngokwesayensi ukulawula ixesha lakho lokuya exesheni.

Ukuba unenkxalabo malunga namaxesha akho angaqhelekanga, thetha nogqirha wakho.