PMS chikafu

Maitiro ekuchinja, kuwedzera kuneta, kuzvimba, kunyorova kwepamuviri, acne, kurwadziwa nemusoro kana kurwadziwa kwepamuviri, pamwe nenyota, kuwedzerwa kudya, kuravira kushanduka, kushushikana uye hukasha - urwu hausi runyorwa ruzere rwezviratidzo zve premenstrual syndrome, kana PMS. Zvinoenderana nenhamba dzakataurwa nemaAmerican sociologists, vangangoita makumi mana muzana evakadzi veUS vanoratidzwa nazvo Zvichakadaro, vezvematongerwo enyika veRussia vanopokana kuti vangangoita 40% yevakadzi vane makore 90 kusvika makumi mashanu vakatarisana nepfungwa yePMS neimwe nzira. Zvakare, 13% yavo vane zvakanyanya kudomwa zviratidzo. Zvichitaurwa zviri nyore, vakadzi gumi kubva muzana vanowana kurwadziwa chaiko mumuviri kana mupfungwa. Zvakare, paavhareji, kwemazuva makumi manomwe pagore. Izvi, tichifunga kuti nguva yavo haipfuuri mazuva mashanu kusvika matanhatu. Muchokwadi, kune vakadzi vakasiyana, inotangira pamazuva matatu kusvika gumi nemana.

Asi, chinonyanya kushamisa ndechekuti vazhinji vacho havarwisane nemamiriro aya nenzira ipi neipi, vachikanganisa kuitora seyakasikwa. Asi vanachiremba vanotaura kuti mazhinji ezviratidzo zvePMS anogona kubviswa zviri nyore nekungogadzirisa kudya kwako.

PMS: zvinokonzera uye nzira dzekuvandudza

PMS mubatanidzwa wematambudziko epfungwa, emanzwiro uye mahormone ayo anoitika panguva yekuenda kumwedzi uye opera nekutanga kwawo. Zvikonzero zvekuonekwa kwavo hazvisati zvasimbiswa nesainzi. Vazhinji masayendisiti vanofarira kutenda kuti izvi ndezve mahormone.

Munguva iyi, padanho reprostagladin mumuviri rinowedzera zvakanyanya, huwandu hwayo hunosimbisa kusimba kwechibereko chechibereko chechibereko uye, semhedzisiro, simba rekurwadziwa. Mukuwedzera, iyi mamiriro inoratidzirwa nekuwedzera kwekuda kudya, kutaridzika kwemusoro uye dzungu, kusagadzikana pabasa remudumbu, pamwe nekuneta kukuru.

Mukuwedzera kune prostagladins, kuchinja kweestrogen uye progesterone mazinga zvinogonawo kukanganisa, izvo zvinotungamirira mukuchinja kwemanzwiro, kuonekwa kwekutsamwa uye manzwiro ekuzvidya mwoyo. Pamwe chete neizvi, panguva ino, iyo aldosterone inogona kuwedzera, iyo inotungamira mukuwedzera kwehuremu hwemuviri, kuitika kweedema uye kusuruvara mune mammary gland uye kuda kurutsa. Nekudaro, kuchinjika mumazinga e androgen kunoonekwa nekuchema, kushushikana, kana kushaya hope.

Maererano naA. Mandal, MD, "panguva ino, kuchinja kwemazinga eserotonin kunogona kucherechedzwawo mumuviri, izvo zvinotungamira mukuchinja kwemamiriro, uye zvinogona kutorwa sePMS."

Pamusoro pezvinhu zviri pamusoro, PMS inobatwa ne:

1. 1 kushaya zvokudya zvinovaka muviri;
2. 2 kushushikana kazhinji;
3. 3 kushaikwa kwekugara uchiita zvemuviri;
4. 4 nhaka;
5. 5 uye kunyangwe chirwere chisingaperi chinoitika mumuviri. Chokwadi, muchokwadi, maprostagladin ari mahormone-kunge zvinhu zvinogadzirwa nemuviri mukupindura kukuvara kwetishu kana kuzvimba. Panguva imwecheteyo, huwandu hwakakwira hweprostagladin hunogona kukonzera kuoneka kweropa rakawanda, kurwadziwa uye kuneta kwakanyanya - izvo chaizvo zviratidzo zvezvirwere zvakafanana neizvo zvePMS.

Nutrition uye PMS

Waizviziva izvozvo:

• Kushomeka kwevhitamini B ndicho chikonzero chekuonekwa kwezviratidzo zvePMS zvakadai sekuchinja kwemamiriro ekunze, kuneta kwakanyanya, kuzvimba, kunzwisisika kwezvakanyanya mammary, kushushikana. Vitamin B inowanikwa muzviyo, nzungu, nyama tsvuku, uye miriwo yakasvibira yemashizha.
• Kushaikwa kweMagnesium ndiyo honzeri yedzungu uye kutemwa nemusoro, kurwadziwa munzvimbo yepelvic, pamwe nekuonekwa kweacne, kuora mwoyo uye ... kushuva chokoreti, zvihwitsi uye chikafu chine starchy. Magnesium inowanikwa munzungu, gungwa, mabhanana, zvigadzirwa zvemukaka, zviyo, uye miriwo yakasvibirira.
• Kushomeka kwe omega-3 uye omega-6 polyunsaturated fatty acids inokonzeresa kuchinja kweprostagladin mazinga. Zvinhu izvi zvinowanikwa muhove, nzungu nemafuta emiriwo.
• Kushaikwa kwemacarbohydrates, zvicherwa, uye faibha kunokonzera kudzikira kwemazinga eserotonin uye eestrogen uye zvinotungamira kuzviratidzo zvePMS sekushatirwa uye kutya. Zvinhu izvi zvinowanikwa muchingwa, pasta, mupunga, mbatatisi, uye mbambaira.
• Isoflavone kushomeka ndicho chikonzero chekuchinja muyero reestrogen mumuviri uye, semhedzisiro, kuoneka kwezviratidzo zvakakomba zvePMS. Isoflavones inowanikwa mune soy chikafu senge tofu, mukaka we soya, nezvimwe.
• Kushaikwa kweZinc ndicho chikonzero chePMS acne. Zinc inowanikwa mugungwa, nyama yemombe, nzungu, uye mbeu.

Pamusoro 20 zvigadzirwa zvePMS

Miti yakasvibira yemashizha. Semuenzaniso, kabichi, sipinashi, arugula, nezvimwewo Iwo manyuko e magnesium, calcium, iron, mavitamini E neB, izvo pamwe chete zvinogona kubatsira kubvisa zviratidzo zvePMS.

Avocado. Inobva kune fiber, potassium uye vhitamini B6. Kushandiswa kwaro kunobatsira kuenzanisa mahomoni, kuderedza shuga yeropa uye kuzvimba, kunatsiridza kugaya, uye kubvisa kutsamwa, kuora mwoyo uye kuora mwoyo.

Chokoti yakasviba (kubva ku80% cocoa uye nezvimwe). Iyo manyuko e magnesium uye theobromine, iyo inoderedza tsinga dzeropa, inovandudza kutenderera uye, semhedzisiro, inodzora kutemwa nemusoro. Uye zvakare echisikigo aphrodisiac, iyo inokwanisa kuwedzera mwero weSerotonin mumuviri uye, nekudaro, inoita kuti mukadzi asununguke, akadzikama uye afare!

Broccoli. Iine calcium, magnesium, iron, fiber uye B mavhitaminzi kubatsira kuenzanisa mahomoni.

Mukaka wembudzi uye kefir yembudzi. Iyo inopa protein, calcium, potasium, uye tryptophan, iyo inobatsira mukugadzirwa kweserotonin uye inovandudza manzwiro. Mukaka wembudzi unosiyana nemukaka wemombe nekuti une zvakawanda zvinovaka muviri, nekuda kweizvozvo mamiriro emuviri uye kugaya kunovandudzwa. Sezvineiwo, maererano neongororo dzichangobva kuitwa, "vakadzi vanogara vachinwa mukaka, mbudzi kana mukaka wemombe, vanotambura nezviratidzo zvePMS kashoma pane vakadzi vanozvinwa nguva nenguva."

Mucheka mutsvuku. Ine B mavitamini, magnesium, selenium uye manganese, ayo, kana akabatanidzwa necalcium, anodzvinyirira PMS zviratidzo. Uye zvakare hombe chiyero cheyptptophan, iyo inobatsira kugadzirisa kugaya.

Salmon. Kunobva mapuroteni, B mavhitaminzi uye vhitamini D, pamwe selenium, magnesium uye omega-3 fatty acids. Inogadzirisa mazinga ehuga uye ine anti-inflammatory properties.

Mbeu dzenhanga mbishi. Izvo zvine magnesium, calcium, iron, manganese, zinc uye omega-3 fatty acids. Iwe unogona kuzvitsiva nemhodzi yezuva. Zvokudya izvi zvinobatsira kubvisa kupfava kwezamu pamwe nekutsamwa nekuora mwoyo.

Mabhanana. Izvo zvakakosha kune PMS, sezvo iri sosi yemakabohydrate, vitamini B6, manganese, potasium uye tryptophan. Ichi chigadzirwa chinonyanya kukosha mukuti chinodzora kuzvimba uye kuzvimba muPMS.

Asparagus. Iine folate, vitamin E uye vitamini C, iyo ine anti-inflammatory properties. Mukuwedzera, ndeye diuretic yakasikwa iyo inobvisa zvinyoro-nyoro yakasara kubva mumuviri.

Gorosi utachiona. Iyo sosi yeB mavitamini, zinc uye magnesium, iyo inogona kubatsira kudzivirira kusanduka kwemanzwiro uye kuzvimba. Vanogona kuwedzerwa muzviyo, muesli, zvakabikwa zvinhu, masobho kana masaradhi.

Pearl barley. Iine mavhitaminzi A, E, B, PP, D, pamwe ne potassium, calcium, zinc, manganese, iodine, phosphorus, mhangura, iron uye zvimwe zvinobatsira zvekutsvaga zvinhu. Iyo inosiyana kubva kune zvimwe zviyo neiyo yakaderera glycemic index, iyo inobatsira kukurumidza kutorwa nemuviri uye, semhedzisiro, nekukurumidza kununurwa kubva kune PMS zviratidzo. Bhari porridge inobatsira, kutanga kune zvose, kutsungirira kushanduka kwemafungiro, kurara uye kuneta kwakanyanya. Iwe unogona kutsiva bhari neoatmeal.

Mbeu dzeSesame. Chigadzirwa chacho chakapfuma zvakanyanya muB mavitamini, calcium, magnesium uye zinc. Unogona kuishandisa uri wega kana sechikamu chemimwe madhishi.

Blueberries kana blackberries. Pamusoro pehuwandu hukuru hwevhithamini nemaminerari, iwo zvakare ane antioxidants anogona kuderedza zviratidzo zvePMS.

Turmeric. Iyo ine anti-kupisa uye analgesic zvivakwa.

Tsangamidzi. Iyo inorwisa kuzvimba uye inobatsira kuenzanisa mashuga eropa.

Garlic. Natural antibiotic ine anti-inflammatory properties uye inobatsirawo kugadzirisa mazinga eshuga yeropa.

Green tii, kunyanya chamomile tii. Iine antioxidant uye sedative zvinhu. Izvo zvakare zvinokutendera iwe kuti ubvise kusagadzikana uye kushushikana uye kusunungura mhasuru spasms.

Yogati. Tsvagiridzo kubva kuYunivhesiti yeMassachusetts yakaratidza kuti vakadzi vane calcium yakakwana muzvikafu zvavo (zvakawanikwa kubva kunenge matatu makapu eyogati) vane mukana wakanyanya wekutambura nezviratidzo zvePMS kupfuura vamwe.

A pineapple. Pakati pezvimwe zvinhu, ine manganese uye calcium, iyo inogona kubatsira kubvisa zviratidzo zvePMS zvakadai sekutsamwa, kushanduka kwemafungiro, kuneta uye kuora mwoyo.

Ndezvipi zvimwe zvaunga gonesa uye kunyange kubvisa zviratidzo zve PMS

1. 1 Tungamira mararamiro echokwadi. Kufutisa, tsika dzakaipa dzakadai sekusvuta uye kunwa, hupenyu hwekugara uye kushomeka kwekuita maekisesaizi ndizvo zvinhu zvikuru zvinokonzeresa kutanga kwezviratidzo zvePMS. Nenzira, iri doro rinowedzera kunzwisisika kwezvipembenene zvemammary uye kazhinji chiri chikonzero chekuchinja kwemanzwiro.
2. 2 Deredza kudyiwa kwezvakawanda zvine munyu uye zvine mafuta chikafu mukati menguva yezviratidzo zvePMS. Izvi zvinotsanangurwa nenyaya yekuti inotsamwisa kuoneka kweedema uye kuzvimba, zvichidaro zvichingowedzera mamiriro acho ezvinhu.
3. 3 Dzivisa zvinwiwa zvine caffeine. Sezvo caffeine iri chikonzero chekuwedzera kwekunzwa kwemammary gland uye kusagadzikana.
4. 4 Deredza kudya kwako maswiti. Glucose, iyo inowanikwa mumaswiti nemakeke, inowedzera huwandu hweshuga yeropa uye inokonzeresa kuti mukadzi atsamwe panguva iyi.
5. 5 Uye pakupedzisira, nakidzwa nemoyo wese hupenyu. Masayendisiti akaratidzira kuti kusagadzikana, kusagutsikana uye kushushikana zvinotungamira kuPMS.

Chokwadi chinonakidza nezve PMS

• Madzitateguru edu haana kutambura nePMS, sezvo vaigara vari mudumbu kana kuyamwa. Izwi PMS rakatanga kutsanangurwa muna 1931.
• Aya mapatya anowanzo kuve nezviratidzo zvePMS panguva imwe chete.
• Masayendisiti anoziva nezve 150 PMS zviratidzo.
• Ngozi yePMS inowedzera nezera.
• Nguva dzose nzara ine PMS inoonekwa seyakajairika. Kuti udzivirire kubva pakuva chikonzero chekuwedzera huremu, unogona kunwa mvura yakawanda. Izvi zvinogadzira kunzwa kwekuzara uye kuzara mudumbu.
• Vagari vemaguta makuru, kazhinji, vanotambura nePMS zvakanyanya kupfuura vagari vemumaruwa.
• PMS inowanzoitika kuvakadzi vane zviitiko zvine chekuita nebasa repfungwa.
• Vakadzi vanoita zvakanyanya kukurumidza kutenga panguva yePMS.
• Masayendisiti akaona mhando dzakasiyana dzePMS. Imwe yeasina kujairika inofungidzirwa seasipo. Inoratidzwa nekuwedzera kwekushisa kwemuviri kusvika pamadhigirii makumi matatu nemasere, kuoneka kwechirwere cheganda, gingivitis, kurwiswa kwechirwere chinonzi bronchial asthma, kurutsa uye kunyangwe kunzi kuenda kumwedzi migraine (migraine inoitika mumazuva ekuenda kumwedzi).
• Zviverengero, vakadzi vatete, vanotsamwa avo vanonyanya kunetsekana nezvehutano hwavo vanowanzotambura nePMS kupfuura vamwe.
• Iko nePMS kuti mukadzi anowedzera kushingaira pabonde.