Kutheni ufuna ukutya zonke izinto ngaphambi kwexesha lakho

Umxholo

• Kutheni le nto isenzeka
• Ke, andikhulelwanga?
• Inokuqala kangakanani iminqweno?
• Ngaba kulungile ukuzonwabisa?
• Ukutya endikulangazelelayo kundenza ndizive ndibuhlungu!
• Ukuba ziikhabhohbhodi uyarhalela
• Ingcebiso yepro
• Ukuba ufumene ukwanelisa izinyo elimnandi
• Ukuba ufuna itshokholethi
• Ukuba ufuna nje ukuziva ungonwabanga
• Nini ukubona ugqirha
• Umgca wezantsi
• I-4 ye-Yoga yokuNceda ukuNqanda iiKram

Yeka ukuxolisa ngokufuna ukukhupha itshokholethi kunye neetshiphusi ngecala leetacos ngaphambi kwexesha lakho.

Iminqweno yexesha kunye nendlala ziyinyani kwaye kukho izizathu- ezisemthethweni, izizathu eziqinisekisiweyo zesayensi- kutheni wena kunye nelinye ixesha elininzi-unabantu abafuna ukutya zonke izinto ngaphambi kwexesha lakho.

Kutheni le nto isenzeka

Yibeke ityala kwiihomoni.

Uphononongo luka-2016 lubonisa ukuba utshintsho kumanqanaba e-hormone estrogen kunye neprogesterone kubangela iminqweno ye-carb ephezulu kunye nokutya okuswiti ngaphambi kwexesha lakho.

Iihormoni zakho zisenokungabi kuphela kwento eqhuba emva komnqweno wakho wokutya zonke izinto ezithandekayo ngaphambi kokuba uFlo eze edolophini. Ukutya konke ukutya kunokukunceda ulwe nazo zonke iimvakalelo ezihamba nenqanaba langaphambi kokuya exesheni komjikelo wakho.

Umzimba wakho ukhupha i-serotonin xa usitya ukutya okunesitatshi kunye neelekese. I-Serotonin yikhemikhali ekhulisa iimvakalelo zolonwabo. Ukunyusa iimvakalelo ezilungileyo kuhlala kumnandi, kodwa nangakumbi xa uphelelwa lihomoni uye waziva zonke i-PMS-y.

Ukutya okunyanzelekileyo kunye nokunqwenela ukutya ngaphambi kwexesha kunokuba yimqondiso yokuphazamiseka kwangaphambi kokuya exesheni (PMDD), nolona hlobo luqatha lwePMS.

Ukuba ungomnye weepesenti ezili-14 onamaxesha angaqhelekanga, unokuba sengozini yokutya kakhulu, ngokwe.

Ke, andikhulelwanga?

Unokuba njalo, kodwa nokuba unqwenela ukukhethwa kwi-ice cream, oko akuthethi ukuba ukhulelwe. I-PMS iseyeyona nto ibangela oku.

Ngokuqinisekileyo, ukukhulelwa kunye nendlala ziqhelekile, kodwa kunjalo kukuchasana nokutya okuthile. Oku kuthetha ukukhutshwa ngokupheleleyo ngumbono nje okanye ivumba lokutya okuthile, kubandakanya nezo uzithandayo ngaphambi kokukhulelwa. Ukuthintelwa kokutya kuqhelekile xa ukhulelwe, kodwa hayi kwi-PMS.

Ukukhulelwa nako kunokubangela ezinye iimpawu ngaphambi kokuba inkanuko ingene, njenge:

• ixesha elilahliweyo
• isicaphucaphu
• Utshintsho lweengono, ezinje nge-areola emnyama okanye enkulu

Konke okuthethileyo, i-PMS kunye nokukhulelwa kwabelana ngeempawu ezifanayo. Ukuba kukho naliphi na ithuba onokukhulelwa ngalo, ukuthatha uvavanyo lokukhulelwa kuphela kwendlela yokwazi ngokuqinisekileyo.

Inokuqala kangakanani iminqweno?

Iminqweno enxulumene nexesha ihlala iqala malunga neentsuku ezisi-7 ukuya kwezi-10 ngaphambi kokuba ixesha lakho liqale. Oku kuxa ezinye iimpawu ze-PMS zihlala ziqala, njengotshintsho kwimikhwa yakho yamathumbu (molweni Ixesha le-poop kunye ne-farts), iintloko, i-acne, kunye ne-bloating.

Umnqweno wokufaka ubuso bomntu uhlala unyamalala nje ukuba ixesha lakho liqale.

Ngaba kulungile ukuzonwabisa?

Ewe. Ayilunganga nje, kodwa kubalulekile ukuba umamele umzimba wakho ngaphambi kwexesha lakho.

Iminqweno ethile inokwenzeka ngesizathu, kwaye umzimba wakho unokufuna iikhalori ezingaphezulu.

Oku akuthethi ukuba kuya kufuneka uzingxala ngokutya imihla ngemihla, kunjalo. Kodwa, ukuba umzimba wakho ucela into eyahlukileyo ngaphambi kwexesha lakho, sukuzibetha ngokutya ngaphezulu kunesiqhelo.

Ukunika ingqalelo umzimba wakho kunye neemfuno zawo ngundoqo.

Ukutya endikulangazelelayo kundenza ndizive ndibuhlungu!

Ewe, kuhlala kwenzeka xa sisitya ukutya okuneswekile esulungekileyo, ityuwa, kunye neecarbs.

Ukutshintshela into oyinqwenelayo ngezinye iindlela ezisempilweni okanye ukunciphisa umda wezo zinto zinokukunceda unike umzimba wakho oko ukhwaza ngaphandle kokwenza uzive umbi.

Funda okunye ukutshintshana kwexesha eliqhelekileyo.

Ukuba ziikhabhohbhodi uyarhalela

Ukufikelela kwii-carbs ezilula xa uziva udiniwe kunye ne-icky kunokukwenza uzive ungcono ngenxa yokwanda kwe-serotonin, kodwa isiphumo sihlala ixesha elifutshane. Zininzi kakhulu kwaye unokugqibela uziva ukonqena ngakumbi.

Endaweni yee-carbs ezilula, ezinje ngeetshiphusi, isonka, okanye ipasta, khetha iikhabhohrithi ezimbaxa ezonyusa i-serotonin kodwa zikwenze uzive ungcono ixesha elide. Oku kubandakanya izinto ezifana neembotyi kunye neelentile, irayisi emdaka, kunye nehabile.

Ingcebiso yepro

I-spaghetti squash yindlela efanelekileyo kwi-pasta ephantsi kweekhalori kunye ne-carbs kwaye igcwele iivithamini kunye nezondlo. Ungayisebenzisa endaweni yepasta kuyo nayiphi na into oyithandayo, njenge-spaghetti kunye neebhola zenyama, imac kunye netshizi, okanye i-lasagna (kunye, usenokuba nesonka segalikhi ecaleni).

Ukuba ufumene ukwanelisa izinyo elimnandi

Ukuzama njengoko kunokuba kukutya yonke ibhegi ye-Oreos xa izinyo lakho elimnandi licela ulwaneliseko, iswekile eninzi ihlala ikhokelela kwingozi entle engathandekiyo.

Qhubeka ube necookie okanye ezimbini ukuba uziva utyekele. Nangona kunjalo, zikho ezinye iindlela zokwanelisa umnqweno weswekile. Ezinye izimvo ezimnandi nezisempilweni:

• ismoothies
• iziqhamo kunye neyogathi
• izilayi zeapile zigalelwe ubusi
• Ukulunywa ngamandla
• Umxube wendlela

Ngaba unezinyo elimnandi elingayi kuyeka? Cinga ngoku kutya kwe-19 kulwa neenkanuko zeswekile.

Ukuba ufuna itshokholethi

Itshokholethi yenye yezona zinto zokutya zinqwenelwa ngabantu ngaphambi kwexesha labo. Ngethamsanqa kum - wena, zikhona izibonelelo zetshokholethi.

Namathela kwitshokholethi emnyama ukuba ufuna ukuvuna izibonelelo zempilo zokunqwenela. Itshokholethi emnyama emnyama inee-antioxidants kunye neeminerali kwaye isikwere okanye ezimbini zeetshokholethi ezimnyama ezikumgangatho ophezulu zihlala zikhohlisa.

Ukuba ufuna nje ukuziva ungonwabanga

Akukho ndlela yokuyifaka kwiswekile: I-PMS inokukwenza uzive ngathi uyaphambana ngokweemvakalelo. Usizi, ukutshintsha kwemozulu, kunye nokulila ziimpawu eziqhelekileyo ezinokwandisa iintsuku ezimbalwa ukuya kwixesha lakho.

Endaweni yokuzama ukufaka zonke iimvakalelo phantsi ngenqindi yeebhere zegummy, zama imisebenzi ebonakalise ukonyusa iihormoni zomzimba wakho ezonwabileyo: ii-endorphins, i-serotonin, i-oxytocin, kunye ne-dopamine.

Ngazo zonke iindlela, qhubeka nokutya ezo gummy bears, qiniseka nje ukuba wenza enye into kwimpilo yakho yeemvakalelo.

Ukuba ufuna ukuphucula imeko yakho kwaye wandise amandla akho, unga:

• Thatha uhambo
• yiya ubaleka
• Ukwabelana ngesondo okanye ubuqabane
• bukela imovie ehlekisayo
• thetha nomhlobo
• bamba isilwanyana sakho

Nini ukubona ugqirha

Ukufuna ukutya ngaphezulu kwesiqhelo ngaphambi kwexesha lakho kunye nokunqwenela kuyinto eqhelekileyo kwaye ayiqhelekanga nantoni na ukukhathazeka ngayo.

Oko kwathethi, kukho iimeko ezithile ezinokubonisa umba osisiseko.

Jonga ugqirha wakho ukuba ulambile okanye unqwenela:

• iyaqhubeka inyanga yonke
• ziindlela zokuhlangabezana neemvakalelo ezingapheliyo okanye ezinzima zoxinzelelo, unxunguphalo, okanye uxinzelelo
• kukhokelela ekuzuzeni ubunzima obukhulu
• kubangela uxinzelelo okanye uxinzelelo
• nefuthe kunyango lwakho okanye ekuphulukaneni nengxaki yokutya
• iphazamisane namandla akho okuqhuba esikolweni okanye emsebenzini

Kukwabalulekile ukubona ugqirha ukuba unqwenela izinto ezingezizo zokutya, ezibizwa ngokuba yipica kwezonyango.

I-Pica ixhaphake kakhulu kubantu abakhulelweyo kunye nabantwana kodwa inokuphinda ikhule kubantu abaneemeko ezithile.

Iminqweno yezinto ezingezizo zokutya, ezinje ngomkhenkce, udongwe, ubumdaka, okanye iphepha, kunokubangelwa kukunqongophala kwentsimbi, okuxhaphake kakhulu kubantu abanexesha elinzima kwaye kufanelekile ukuba ulandele malunga nogqirha wakho.

Umgca wezantsi

Qiniseka ukuba ayinguwe wedwa othatha i-snack kwi-pantry yakho ngaphambi kwexesha lakho. Endaweni yokuzibetha ngaphezulu kweminqweno yakho, mamela umzimba wakho kwaye unike oko ukufunayo.

Ukuba oko kuthetha ukuba kanye ngenyanga ifuna ipitsa kunye ne-ayisikrimu, makube njalo.

I-4 ye-Yoga yokuNceda ukuNqanda iiKram

U-Adrienne Santos-Longhurst ngumbhali ozimeleyo kunye nombhali obhale ngokubanzi kuzo zonke izinto zempilo kunye nendlela yokuphila ngaphezulu kweshumi leminyaka. Xa engakhange ahlanganiswe kwindawo yakhe yokubhala ephanda inqaku okanye evale udliwanondlebe neengcali zempilo, unokufunyanwa edlala ejikeleze idolophu yaselunxwemeni kunye nomyeni kunye nezinja kwi-tow okanye ngokutshiza malunga nelibi elizama ukuphatha i-paddleboard yokuma.