Fara don lura cewa a lokacin da rana duk abin da ke fushi, kuma da dare ya zo rashin barci da kuma tunani mai ban tausayi? A cikin mako guda yana jawo kan cakulan da komai "cutarwa"? Kuna tuna wane rana ne yau? Zai yiwu, watan ya kamata ya fara nan da nan? Daga wata zuwa wata
Yanayinka yana iya fahimta: damuwa na jiki da na tunani yana haɗuwa da haɓakawa na yau da kullum a cikin yanayin hormones a cikin jini da kuma abinda mutum yayi ga wannan.
Ƙunar cuta na Premenstrual (PMS) yana faruwa a yawancin mata tsakanin lokacin jima'i da kwanakin farko na haila. Lokacin da kowane wata ya fara, za ku sake zama daidai da farin ciki. Babban abu shine kwanaki 7-10 kafin haila don koyon yadda za a gudanar da ayyukan mutum kuma kada kuyi tsokanar "tsokanar".
Mawuyacin haɗari a cikin kowane abu yana faruwa a hanyoyi daban-daban: a wasu mata an "bayyana shi mara kyau, kuma wani saboda rashin lafiyar lafiyarsa ba zai iya fita daga gado ba kuma tilas ne ya dauki bullarin.
ƙãra ƙwarewa ko ƙwaƙwalwar ƙwara; Tsuntsaye ruwa cikin jiki, kumburi ko fuska; ciwon kai; ciwo a cikin tsokoki, mahalli da takaddama na musamman; sha'awa ga salty kuma mai dadi; rashin jin tsoro, gajiya ko, a cikin wani hali, rashin tausayi; da karfi mai ladabi da "tides" na jini zuwa fuska; Rashes a kan fata. Rashin lafiyar lafiyar jiki yana cike da sauye-sauye na yanayi. Bacewa da mantawa ya bayyana, an maye gurbin rashin jin dadin jiki ta hanyar jin dadi, kuka da baƙin ciki.
Ka jagoranci Pry din
Kada ku fada cikin tarko na cututtuka na farko na cututtuka na yaudara. Sanarwa akan kalandar dukan alamun bayyanar da kwanakin farkon da ƙarshen watan don akalla watanni uku a jere, za ku iya ƙayyade dalilin rashin lafiyar ku kuma kuyi aiki. Idan bayyanar cututtuka na PMS ta kasance a cikin juyowar, to, ya kamata ka nemi taimako daga likitan kwakwalwa. Daga furucin da aka lalata da kuma rikice-rikice na mutum, ba za a iya kawar da abinci guda ɗaya ba ko kuma samfurori ba. Rubuta hankalinka da sha'awar sha'awa ko, a cikin wasu, ƙauna marar kyau ga wasu ƙanshi mai mahimmanci, abincin da ake ƙaunace su, kar ka manta da la'akari da yadda jikin ke mayar da martani ga canjin hormonal.
Dalili na Hadarin
Kamar yadda nazarin ya nuna, haɗarin bunkasa ciwon hauka na tsohuwar ƙwaƙwalwa ya kara ƙaruwa daga matan da kansu kuma kawai 1% ya dogara ne akan rashin biyayya, wato, gaban PMS a cikin mahaifiyar da uwa. Amma akwai wasu matsalolin haɓaka ga PMS masu tasowa, wanda zaku iya sarrafawa: rashin aikin aiki na tsawon lokaci; damuwa; rashi na bitamin B6, alli ko magnesium; Ƙanancin amfani da kofi da barasa; shan taba; rashin abinci mai gina jiki.
Canjin yanayi, gyaran ruwa, ƙara yawan hankali ga nono da gajiya duka suna hade, a matsayin mai mulki, tare da rashi na bitamin B6. Duk da yake gudun hijira, damuwa, ƙwaƙwalwar zuciya, rashin jin dadi da kuma sha'awar siya don 'yan kwanaki kafin haila suna haifar da ragowar magnesium.
Taimaka wa kanka tare da haila da haɗin kai na farko - ɗauki halin da ake ciki a karkashin iko. Idan bayyanar cututtuka na yau da kullum na da zafi da kuma ci gaba, duk da duk matakan da aka dauka, yana da kyau a juya ga likitan ɗan adam wanda zai taimaka. Abin takaici, idan dai babu magani wanda zai taimaka 100% a PMS. Har zuwa yau, yana da muhimmanci a iya sarrafa PMS, maimakon toshe abubuwan bayyanar.
Taboo a kan kofi
Abu mafi mahimmanci a cikin abincin "anti-PMS" shi ne kiyaye shi sosai, da rage girman cin abinci da dabbobin dabba da duk "marasa amfani". Yi fifiko ga kayan lambu, 'ya'yan itatuwa, kwayoyi, tsaba. Shin yana jin dadi? Amma yana aiki ba tare da kasa ba! Abu mafi wuya ga mata da yawa shine barye kofi da cakulan kwanakin nan. Amma wannan shine abin da ya kamata a yi a farko. Ku yi imani, bayan da kuka raira waƙoƙi a cikin sa'a daya, za ku tsokani ciwon kai da mummunan yanayi don sauran rana. Abubuwan da ke dauke da maganin kafeyin sun lalata bitamin B6, wanda ke da alaka da kira na serotonin, hormone da ke da alhakin yanayi mai kyau.
Inganta yanayi zai taimaka wa dried apricots, Figs, prunes, 'ya'yan itatuwa na ja da launi na orange (persimmon yana da' ya'yan "kwanaki masu mahimmanci"!), Abincin Abincin B6, Magnesium da kuma alli. Don "haɗari" kwanakin nan sun hada da duk abincin gwangwani da samfurori, barasa. Suna iya haifar da ciwon kai da kumburi.
Kuna buƙatar ɗan motsa jiki a cikin wannan jiha. Ayyukan motsa jiki yana ƙaruwa wajen samar da endorphins a cikin jini, kuma wannan, a gefe guda, yana rage zafi kuma yana rage bayyanar ɓacin ciki. Amma bayan duk wani nauyin da kake buƙatar ka koyi yadda za ka huta da hutawa da kyau, in ba haka ba za ka zama "ajiyar akwatin". Hanyar tunani ko zurfin shakatawa yana da dacewa ga "kwanaki masu mahimmanci". An fara yin taro na farko a cikin rukuni a karkashin jagorancin malamin kwarewa. Bayan samun nasarar hanyar, zaka iya amfani dashi koyaushe. Daga ciwo a cikin ƙananan ciki, zaku iya sha kayan ado na ginger, da kuma lokacin da kullun ƙirjinku a mako guda kafin kowane wata ya ɗauki fararen mai na maraice (2 capsules a rana tare da abinci).
Taimako shayi tare da chamomile da zuma , lemun tsami da gumi da mint ganye. A lokacin da kumburi, ƙara cranberries zuwa shayi ko sha 'ya'yan itace daga wadannan berries. Abinci mai arziki a cikin alli (ƙananan kayan kiwo, salatin launi, faski, seleri) kuma kawar da ruwa mai yawa daga jiki. Cika kayan ajiya ba a kan kuɗin dankali ba, amma tare da taimakon kwayoyi (sai dai kirki ba) da sunflower tsaba. Suna arziki a bitamin E, wanda ke karfafa ƙarfin hali kuma yana sauke wasu bayyanar PMS. Dole ne menu ya hada da kifaye masu yawa kamar yadda ya kamata (herring, salmon, mackerel).