Izilungiso ezisibhozo zendalo zePMS

Umxholo

• 1. I-Banana Smoothie kunye nobisi lwe-soy
• 2. Ijusi yomnqatha kunye ne-watercress
• 3. Iti yeCranberry
• 4. Iti yemifuno
• 5. Ijusi yePlum enejinja
• 6. Iti yeLemon-lime
• 7. Iti yeziqhamo yenkanuko ene lavender
• 8. Ijusi yebhanana ene-kiwi

Olunye ulungiso olusemgangathweni lwasekhaya lokunciphisa iimpawu ze-PMS, ezinje ngokutshintsha kwemood, ukudumba emzimbeni kunye nokunciphisa iintlungu zesisu yivithamini enebhanana, iminqathe kunye nejusi ye-watercress okanye iti yeblackberry, njengoko bencedisa ukulawula amanqanaba ehomoni kunye nokususa nayiphi na into engamanzi engaphezulu ziqokelelwe.

Ukongeza, ukubheja kwiitayi ezizolisayo ezinje nge-chamomile ngejusi yeziqhamo enomdla okanye i-valerian ene-balm yeelamuni yenye into elungileyo enganciphisi ukucaphuka kwesi sigaba kodwa ikwaphucula umgangatho wokulala, njengoko iphucula imveliso ye-melatonin emzimbeni kwaye kuthintela ukuphuthelwa.

Ukongeza kwezi zisombululo zenzelwa ekhaya, kubalulekile ukuba abasetyhini babandakanye iintlanzi, ukutya okuziinkozo, iziqhamo kunye nemifuno ekutyeni kwabo, kuba oku kutya kunceda ekulweni ezinye zeempawu zovalo lwangaphambi kokuya exesheni ezinje ngeentlungu zesisu, ukugcinwa kolwelo kunye nokuqaqanjelwa sisisu. Kwelinye icala, ukutya okunamafutha, ityuwa, iswekile kunye neziselo ezine-caffeine kufuneka kuthintelwe.

1. I-Banana Smoothie kunye nobisi lwe-soy

Unyango lwasekhaya lwe-PMS ngeebhanana kunye nobisi lwe-soy kunokuba yinto elungileyo kubafazi abaphethwe yi-PMS kuba le jusi iqulethe ii-phytohormones ezinceda ukunciphisa ukwahluka kwehomoni yabasetyhini.

Izithako

• Ibhanana e-1;
• 1 iglasi yamanzi ecoconut;
• 1 icephe lobisi olungumgubo ocoliweyo.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender kwaye usele ijusi amaxesha ama-2 ngosuku, ngazo zonke iintsuku zeveki ezandulela ukuya exesheni, kude kube kusihla sexesheni, ukunciphisa iimpawu ze-PMS.

2. Ijusi yomnqatha kunye ne-watercress

Ijusi yomnqatha kunye ne-watercress zineempawu zokuchama, kunciphisa ukudumba kunye nokuqokelelana kolwelo okweli xesha lokuya exesheni.

Izithako

• 1 yomnqatha;
• Iziqu ze-2 ze-watercress;
• Iiglasi ezi-2 zamanzi ecoconut.

Imowudi yokulungiselela

Sika iminqathe ibe ziingceba kwaye ubethe zonke izithako kwi-blender. Sela incindi malunga namaxesha ama-2 ngosuku, yonke imihla yeveki eyandulela ukuya exesheni de yehle.

3. Iti yeCranberry

Iti yeCranberry iphucula ukujikeleza, ityebile kwii-antioxidants ezinciphisa ukuvuvukala kwaye zincede ekunciphiseni iicramps zesisu kunye neentlungu. Kule meko, ungaqala ukuyithatha iintsuku ezi-3 okanye ezi-4 ngaphambi kokuba uye exesheni.

Izithako

• 1 ithisipuni yamagqabi omnyama omnyama;
• 1 indebe yamanzi.

Ubilise amanzi, yongeza amagqabi eblackberry, mayime imizuzu eli-10 kwaye emva kokuyicoca ikulungele ukusela. Kufuneka usele iikomityi ezi-2 ngosuku lwale ti ukunceda ukunciphisa iintlungu zokuya exesheni. Ukongeza, ioyile ye-borage lukhetho olufanelekileyo olunokusetyenziselwa ukunciphisa iimpawu ze-PMS. Funda ukuba ungayisebenzisa njani ioyile ye-borage.

Jonga kwakhona ukutya okutyayo kunye nokuphepha ukukhupha iimpawu ze-PMS:

4. Iti yemifuno

Izithako

• 1 icephe yesepha;
• I-1/2 isipuni se-valerian extract;
• I-1/2 isipuni seengcambu zejinja.

Imowudi yokulungiselela

Hlanganisa zonke izithako, gungqisa kakuhle kwaye uthathe icephe eli-1 lesiraphu exutywe emanzini ashushu kanye ngemini.

5. Ijusi yePlum enejinja

Ijusi yePlum ene-raspberry kunye ne-ginger egayiweyo yindlela elungileyo yokulwa i-PMS kuba iyanceda ukunciphisa utshintsho lwehomoni oluqhelekileyo kweli nqanaba.

Izithako

• Iiplums ezimnyama ezi-5;
• I-1/2 yepuni ye-ginger egayiweyo;
• Ii-raspberries ezingama-20;
• Iiglasi ezi-2 zamanzi.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender, thambisa ngobusi emva koko usele. Le ncindi kufuneka ithathwe ukusuka kwiintsuku ezi-5 ngaphambi kokuba uye exesheni.

6. Iti yeLemon-lime

I-Lúcia-lima tea ine-anti-spasmodic kunye ne-anti-inflammatory properties, ekunciphiseni iintlungu zokuya esikhathini kunye neenkampu ezibangelwa ukuxhatshazwa kwangaphambili.

Izithako

• Iipuniwe ezi-2 zamagqabi eelamuni-omisiweyo
• Iikomityi ezimbini zamanzi.

Imowudi yokulungiselela

Beka amaqabunga e-lemon-lime emanzini uze ufike kwi-thumba.Emva kokubilisa, yima imizuzu eli-10 kwaye usele malunga ne-2 ukuya kwi-3 yeekomityi zeti ngosuku, yonke imihla, kwiveki engaphambi kokuba uye exesheni.

7. Iti yeziqhamo yenkanuko ene lavender

Unyango olusemagqabini ekhaya lwe-premenstrual syndrome, ekwabizwa ngokuba yi-PMS, yi-lavender iti enamagqabi ezityalo azithandayo, amnandi nobusi.

Izithako

• Amagqabi ama-7 esiqhamo senkanuko;
• 1 icephe lamagqabi e-lavender owomileyo;
• Ilitha enye yamanzi.

Imowudi yokulungiselela

Beka zonke izithako epanini uze ubilise imizuzu emi-5. Yongeza icephe lobusi okanye i-acer okanye i-agave sap kunye nokusela imini yonke.

Le iti kufuneka yenziwe ngeentsuku ezi-5 phambi kokuba sexesheni. Kuboniswa ukunciphisa iimpawu, ezinje ngokudakumba, ukutya kakhulu okanye uxinzelelo, eziqhelekileyo kwesi sigaba senyanga.

8. Ijusi yebhanana ene-kiwi

Ibhanana kunye nejusi yejusi kuba isityebi kwimagniziyam, enceda ukunciphisa iintlungu zemisipha, ukudinwa kunye nokutshintsha kwemozulu.

Izithako

• Ibhanana e-1;
• Iikwii-5;
• 1 iglasi yamanzi ecoconut.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender uze usele kwangoko. Ukuba nefuthe, kuya kufuneka usele le jusi kwiintsuku ezingama-5 ngaphambi komhla ekulindeleke ukuba ube ngumhla wokuqala wokuya exesheni kunye nakwiintsuku zokuqala ezi-3 zokuya exesheni.