Ukwandisa ukudla, ngezinye izikhathi ngisho ne-zhor, ukuhlasela phakathi nobusuku, ukoma njalo nokuguquka kwemizwelo engalawuliwe - izimpawu ezijwayelekile? Khona-ke ungomunye walabo abajwayelene ne-premenstrual syndrome - PMS - ngokwabo. Futhi nakuba amantombazane amaningi engazizwa, isithombe sishintsha ngobudala: ngokusho kwezibalo, abesifazane abangaphezu kwezingu-90 babhekana nokunye okubonakalayo kwe-PMS. Okubi kakhulu kuthinta abesifazane, bathambekele ekugcwaleni. Izinguquko emlandweni we-hormonal zivusa kuzo ukudla okunonya. Izinsuku ezingu-3-12 ngaphambi kokuqala kokuya esikhathini, izinga le-hormone progesterone landa kakhulu. Unesibopho sokukhulelwa, kanti owesifazane omele inzalo kufanele adle kahle ukuthi athathe ingane. Ngakho-ke, ngalesi sikhathi umzimba womama wesikhathi esizayo kumele wenze izinqolobane zokusetshenziswa esikhathini esizayo.
Ngakho-ke, lezi zinkathazo zesikhashana, zivela ngaphambi kokuya esikhathini, njengokukhukhumeza, ukuqothulwa, ukubhuqa nokuzuza kwesisindo. Kodwa-ke, abanye abesifazane basesimweni somzimba, bekhulula izinsolo ngesikhathi se-PMS futhi, ngenxa yalokho, kancane kancane bahamba ngamafutha. Okufanelekile, ngaphambi kokuya esikhathini, isisindo kufanele sikhule ngo-900 g kuphela, okuzophela ngemva kwesikhathi sokuya esikhathini. Kodwa-ke, kwabaningi besifazane, ukuguquguquka kwenzeka ngaphakathi kuka-1-1.5 kg. Futhi manje cabanga: isifiso se-wolfish senze wakudla u-3 kg, emva kwakho kokuhle wehla 2.7. (Ngendlela, uma isisindo "sihamba" sinemikhawulo emikhulu, ungamangali ngokubonakala kwe-striae futhi udwebe amanothi.) Ngakho-ke, 300 g uhlezi ezinhlangothini. Le ndlela isebenza njalo ngenyanga, kancane kancane iqoqa amanoni amaningi. Ukuze kungakhulumi phakathi kwe-PMS, kuwufanelekile ukulandela imithetho elula.
Isisindo sokulawula
Vuka esikalini okungenani kanye ngenyanga - emva kwezinsuku ezibucayi, mhlawumbe ngosuku olufanayo lwekhalenda lakho lokuya esikhathini - bese ubhala umphumela. Uma izinkomba zingashintshi, khona-ke uyakwazi ukubhekana nokudla kwakho "kokuya esikhathini".
Ungaqhubeki mayelana nomzwelo
Bonke abesifazane bayazazi lezo zinsuku eziyingozi uma kunesifiso esinzima sokudla esidliwe futhi abaningi bayazibuza: "Kungakanani isisindo sikhula ngesikhathi sokuya esikhathini?" Hlala ekhishini isibonakaliso ngeqiniso elilula: "I-PMS izodlula, kodwa isisindo sizohlala." Kuzovimba indlela yakho eya esiqandisini futhi ngeke ikuvumele ukuthi uphonsa konke emlonyeni wakho.
Nakani ukudla
Gwema ukudla okunamafutha - isinqumelo, ingulube, zonke izinhlobo ze-sausages nama-fat-fat cheeses. Khumbula ukuthi amazambane aphekiwe, futhi inkukhu inesikhumba nokuthi emhlabeni kukhona isiphuzo - imayonnaise jikelele. Amafutha omquba alinganisa isipuni, amantongomane kanye nokubala kwenamba ngechungechunge. Ngaphezu kwalokho, iziphuzo, utshwala, ubhiya, futhi, okwamanje, amaswidi (kulo mqondo uhlanganisa i-confectionery, ama-pastries, izithelo ezinomsoco othakazelisayo, ushokoledi) kufanele kube nokulinganiselwe ngangokunokwenzeka. Yenza ingxoxo yezemfundo ngengxenye yakho yesibili, kanye nawe. Hlaziya ukuziphatha kwakho ngesikhathi sokugula "okubucayi". Ngamadoda angawasizi ngalutho ukuthi abesifazane bazuze isisindo ngesikhathi esinzima. Ubulili obuqinile njengomlilo wesaba ukubonakaliswa ku-premenstrual syndrome yakho eyintandokazi, ikakhulukazi izinyembezi, amahlaya, izingxabano. Ngazo zonke izindlela ukuzama ukunciphisa ukuhlupheka kowesifazane, ukukhombisa ukukhathazeka nokuqonda, bathenga futhi balungiselele zonke lezo izitsha ukuthi lona wesifazane akazivumeli ezinsukwini ezijwayelekile. Iyini i-disservice?! Qaphela: njengomthetho, amadoda adlala ushokoledi oyintandokazi. Izigidi zamathani ama-cocoa ubhontshisiwa besifazane emhlabeni wonke ngesikhathi se-PMS. Amanye amantombazane athumela isigamu sesibili esitolo ngesiproleti ngisho nasebusuku. Kodwa zonke lezi tile zihlala kalula ezinkalweni nasinqeni!
Akuyona insikazi yensimbi
Kubonakala sengathi lapho kufika esikhathini, isikhathi esiyingozi kufanele siphele. Kodwa lokhu akukwenzeka. Njalo ngenyanga, phakathi nezinsuku ezibucayi, owesifazane ulahlekelwa isilinganiso seglasi (cishe 100 ml) yegazi. Ingabe lokhu kuningi noma okuncane? Abanye besifazane abazizwa bengakhululekile ngalesi sikhathi. Kodwa abanye bazizwa bebuthakathaka ngokucacile, ukulala njalo, phawula ukwehla okuphawulekayo kokusebenza kahle. Ngezinye izikhathi bahlangabezana nokuphathwa ikhanda, ukuhlaselwa kwesizungu kuze kuphele amandla. Phela, igazi alilona amanzi! Uketshezi olubomvu, okwakhiwe ngokuqondile, kuthinta ukubukeka nenhlalakahle yowesifazane. Futhi ngesikhathi sokuya esikhathini, i-blood formula iyashintsha: izinga le-hemoglobin namaplatelet liyancipha, izinga le-leukocyte landa. Uma ukudla kulinganisela, izinguquko ezinjalo zenzeka kwabesifazane ngaphandle kokulandelana. Kodwa, ngeshwa, ngokusho kwezibalo, cishe amaphesenti angu-50 wabameli ababuthakathaka abanezinkinga zegazi - ikakhulukazi emantombazaneni amancane, okuthi, ngenxa yefashini kanye ne-superstructure, bahlukunyezwa ngokwemba nendlala. Isizathu esiningi kunazo zonke sokuntuleka kwesondlo yi-anemia (i-anemia), eyanda ngezinsuku ezibucayi. Emva kwesikhathi sokuya esikhathini, cishe u-30 mg wensimbi ulahlekile. Ukuzama ukukhokhela ukulahlekelwa, ukubuyisela amandla, abesifazane baqala ukudla ngokunamandla, bekhetha ufulawa othanda intandokazi kanye nezitsha ezimnandi, nakuba isisindo sidinga ukwandisa ukwabelana kwemikhiqizo enesinhla.
Sondla igazi
Ngakho abesifazane badla kanjani ngaphambi nangesikhathi esibucayi? Khetha ukudla okudliwayo, okukwazi "ukondla" igazi: inyama enomzimba (i-veal), inyama yenkomo, inkukhu, iwundlu yesibindi, i-pate yesibindi, zonke izinhlobo ze-molluscs abilisiwe - zijabulise ngokwakho ngezidlo ezidliwayo ezifana nezimbongolo, ama-oyster, izinkila. Ngezinhlanzi, i-salmon yiyona eningi kakhulu ensimbi ensimbi. Ngaphezu kwalokho, insimbi iyinyama yezinyoni, amaqanda (ngaphezulu kwezigwaca kunenkukhu), i-cocoa, i-sesame, amantongomane (imisedari, ama-walnuts, ama-alimondi, amantongomane, ama-hazelnuts), izithelo ezomile (ama-apricots omisiwe, izume), ushokoledi omuncu, ubhontshisi, ama-peas , i-lentils, i-broccoli ne-plums. Iqhawe lokuqukethwe kwensimbi lingabizwa ngokuthi i-wheat bran. Ukwandisa izinga le-hemoglobin, kwanele ukwengeza izipuni eziyi-1-2 zokudla. l. bran nsuku zonke.