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Umxholo

• Ungalunyanga njani kwaye uluthintele ixesha lokudumba?
• 1. Yitya ukutya okufanelekileyo
• 2. Sela amanzi amaninzi
• 3. Tsiba utywala necaffeine
• 4. Yenza umthambo rhoqo
• 5. Cinga ngamayeza
• Ixesha lokudumba lenzeka nini?
• Kutheni amaxesha abangela ukudumba?
• Ufanele umbone nini ugqirha?
• Iyintoni imbono yakho?
• Ukulungiswa kokutya: Beat Beat

Ushwankathelo

Ukuqhakaza luphawu oluqhelekileyo lokuqala lokuya exesheni olufunyanwa ngabafazi abaninzi. Ingaziva ngathi uzuze ubunzima okanye isisu sakho okanye amanye amalungu omzimba wakho aqinile okanye adumbile.

Ukuqunjelwa ngokubanzi kwenzeka kakuhle phambi kokuba ixesha lakho liqale kwaye liza kuhamba xa sele usexesheni iintsuku ezimbalwa. Awungekhe ukwazi ukuthintela ukubhloka ngokupheleleyo, kodwa lukhona unyango olusekwe ekhaya onokuthi uzame ukunciphisa. Nazi ezinye zeendlela zokunciphisa ixesha lokuqumba:

• landela ukutya okunesodiyamu ephantsi, kubandakanya iziqhamo, imifuno, ukutya okuziinkozo, kunye neeprotein ezincinci
• usele amanzi amaninzi
• tsiba icaffeine kunye notywala
• Nciphisa ukutya okucwangcisiweyo
• umthambo rhoqo
• thatha umchamo
• thetha nogqirha wakho malunga nokuba iipilisi zokuthintela inzala zinganceda

Ukuba ukuqunjelwa kwakho kugqithisile okanye kuchaphazela imisebenzi yakho yemihla ngemihla, kuya kufuneka uthethe nogqirha wakho.

Ungalunyanga njani kwaye uluthintele ixesha lokudumba?

Ngelixa kungekho bungakanani obulingana nonyango lonke, iinguqulelo ezininzi zendlela yokuphila zinokunciphisa ngaphambi nangexesha lakho.

1. Yitya ukutya okufanelekileyo

Kuya kufuneka uphephe ukutya ityuwa eninzi. Wazi njani ukuba ukutya okutyayo kuninzi kakhulu ngetyuwa? Umbutho wentliziyo yaseMelika ucebisa ukuba unciphise ukutya kwakho ityuwa yemihla ngemihla kungabikho ngaphezulu kwe-2,300 mg.

Ukutya okuqhubekekayo kunetyuwa eninzi kunye nezinye izinto ezinokuthi zingabi sempilweni kuwe. Endaweni yoko, jolisa ekutyeni iziqhamo kunye nemifuno, kunye nokunye ukutya okusempilweni okunjengokutya okuziinkozo, iiproteni ezijiyileyo, amandongomane kunye nembewu.

2. Sela amanzi amaninzi

Qinisekisa ukuba usele amanzi amaninzi kwiintsuku ezikhokelela kwixesha lakho. Zama ukuphatha ibhotile yamanzi ujikeleze nawe, kwaye ujonge ukuyizalisa amaxesha ngamaxesha ngemini. Akukho ncomo enye malunga nenani lamanzi okusela imihla ngemihla. Ixabiso liyahluka ukusuka komnye umntu uye komnye kwaye kuxhomekeke kwindalo esingqongileyo, impilo yakho kunye nezinye izinto. Umgaqo olungileyo wesithupha kukujolisa ubuncinci beglasi ezisibhozo zeglasi yamanzi ngosuku. Iibhotile ezininzi zamanzi ezinokuphinda zisetyenziswe zibambe ii-ounces ezingama-32 okanye ezingama-24. Ke ngokuxhomekeke kubungakanani obusebenzisayo, unokufuna ukusela iibhotile ezi-2 ukuya kwezi-3 ngosuku ukufumana ii-ounces zakho ezingama-64.

3. Tsiba utywala necaffeine

Iingcali zikholelwa ukuba zombini utywala kunye necaffeine zinegalelo ekudumbeni kunye nakwezinye iimpawu zangaphambi kokuya exesheni (PMS). Sela amanzi ngakumbi endaweni yezi ziselo.

Ukuba unengxaki yokutsiba ikomityi yekofu kusasa, zama ukuyisusa endaweni yesiselo esinetaffeine encinci, njengeti, okanye ubeke enye ikofu ene-caffeine yohlobo lwe-decaffeinated.

4. Yenza umthambo rhoqo

Ukuzilolonga rhoqo kubalulekile ekunciphiseni iimpawu zePMS. Iingcali ojolise kuzo koku kulandelayo:

• iiyure ezimbalwa zokuzilolonga ngokomzimba ngeveki
• iyure okanye nangaphezulu kokusebenza ngamandla ngeveki
• indibaniselwano yala manqanaba omsebenzi

Ngesicwangciso somzimba esifanelekileyo, yongeza imithambo ukuze wakhe izihlunu zakho amaxesha ambalwa ngeveki.

5. Cinga ngamayeza

Ukuba amayeza asekhaya awanciphisi ukubhoboka kwakho ngaphambi nangexesha lakho, unokufuna ukuthetha nogqirha wakho ngezinye iindlela zonyango. Ezinye zezi ziquka:

• Ukulawula inzala. Ukuthatha iipilisi zokulawula ukuzalwa kunokukunceda ukunciphisa iimpawu ze-PMS. Kuya kufuneka uthethe nogqirha wakho malunga nendlela efanelekileyo yolawulo lwakho lokuzalwa.
• Womchamo. Ezi pilisi zinceda ukunciphisa ulwelo olugcinwa ngumzimba wakho. Ugqirha wakho unokumisela ukuba anciphise ukuqunjelwa.

Ixesha lokudumba lenzeka nini?

Uya kuba namava okuqunjelwa kakuhle ngaphambi kokuqala kwexesha lakho. Ukuqunjelwa kuthathwa njengophawu oluqhelekileyo lwePMS. Iimpawu ze-PMS zingaqala kwiveki okanye ezimbini phambi kokuba ixesha lakho liqale. Ungadumbisa inyanga nenyanga, kube kanye ngexeshana, okanye hayi. Uncedo ekubambeni lunokwenzeka kwangoko emva kokuba uqale ixesha lakho okanye kwiintsuku ezimbalwa kulo.

Unokuba nezinye iimpawu ze-PMS. I-American Congress ye-Obstetricians kunye ne-Gynecologists ithi ukuya kuma-85 ekhulwini kwabasetyhini baxela iimpawu zomzimba ezinxulumene nexesha labo. Ngaphandle kokuqunjelwa, ezinye iimpawu eziqhelekileyo zibandakanya:

• ukuxinana
• ukutya ukutya
• ukonwaba
• induna
• ukudinwa

Iimpawu onazo zingatshintsha inyanga nenyanga okanye ngokuya usiba mdala.

Kutheni amaxesha abangela ukudumba?

Impendulo emfutshane ziihomoni. I-PMS yenzeka ngexesha lesigaba sokuya exesheni.Yilapho i-hormone estrogen kunye neprogesterone inokutshintsha. Kwakhona xa ulusu lwesibeleko sakho lusiba lukhulu. Ukuba ukhulelwe, iqanda elichumileyo linamathela kumbhinqo wakho wesibeleko. Ukuba awukhulelwe, ulwelo olujiyileyo lushiya umzimba wakho, kwaye unethuba.

IiHormone zisenokungabi sisizathu sokuba ube neempawu ezibonakalayo ezikhokelela kwixesha lakho. Ezinye izizathu zeempawu zakho zinokuthi zihambelane:

• imfuza yakho
• uhlobo kunye nenani leevithamini kunye neeminerali ozithathayo
• indlela otya ngayo, ingakumbi ukuba ineetyuwa eninzi
• inani leziselo kunye nokutya onako ngecaffeine okanye utywala

Ufanele umbone nini ugqirha?

Kuya kufuneka uthethe nogqirha wakho ukuba ukuqunjelwa kwakho:

• ayihambi emva kwexesha lakho
• Inzima ngokwaneleyo ukuba inokuchaphazela imisebenzi yakho yemihla ngemihla

Ukuqunjelwa kakhulu kunokuba luphawu lwempilo okanye kungafuneka uphathwe ngokwahlukileyo.

Iyintoni imbono yakho?

Ukudumba okuthobekileyo okumodareyitha okuqala ngaphambi kwexesha lakho kwaye kumke ngokukhawuleza emva kokuba ixesha lakho liqala akukho nto inokukhathazeka ngayo. Ngethuba nje unako ukusebenza ngokuqhelekileyo kwaye iimpawu zakho zivela ngexesha lakho, mhlawumbi konke okufuneka ukwenze ukunciphisa iimpawu kukuzama ukuguqulwa kwendlela yokuphila. Nangona kunjalo, ukuba unesifo esibi kakhulu esiba kwindlela yemisebenzi yakho yemihla ngemihla, thetha nogqirha wakho.

Ukulungiswa kokutya: Beat Beat