Waqala ukuqaphela ukuthi phakathi nosuku zonke izinto zicasula, futhi ebusuku kuza ukulala nokucabanga okucindezelayo? Kungakapheli isonto kudonsa ushokoledi nakho konke "okulimazayo"? Uyakhumbula ukuthi usuku luni namuhla? Mhlawumbe, inyanga kufanele iqale maduzane? Kusukela inyanga kuya kwenyanga
Isimo sakho siyaqondakala: ukucindezeleka ngokomzimba nangokomzwelo kuhlotshaniswa nokushintshashintsha okuvamile ezingeni lamahomoni egazini nasekuphenduleni komzimba ngalokhu.
I-Premenstrual syndrome (i-PMS) ivela kubesifazane abaningi phakathi kwesikhathi sokuvuthwa kanye nezinsuku zokuqala zokuya esikhathini. Uma kuqalwa ngenyanga, uzophinde uphinde ulinganise futhi ujabule. Into esemqoka yilezi zinsuku ezingu-7-10 ngaphambi kokuya esikhathini ukuze afunde ukuthi angakwazi kanjani ukulawula izenzo zakhe futhi anganqotshwa "ukucasula" kwamahomoni.
I-Premenstrual syndrome kuyo yonke into eyenzeka ngezindlela ezehlukene: kwabanye besifazane "kuvezwa kahle, futhi omunye ngenxa yempilo embi akakwazi ngisho nokuphuma embhedeni futhi ephoqelelwe ukuthatha umbiko.
ukuzwela okukhulu noma ukwandiswa kwesisu; ukugcina amanzi emzimbeni, ukuvuvukala ubuso noma izandla; ikhanda; ubuhlungu emisipha, amalunga kanye nobuhlungu obunzima bomhlane; ukufisa uketshezi noshukela; ukuzithemba, ukukhathala noma, ngokuphambene, ukuzwakalisa ukwesaba; i-palpitation eqinile kanye "namagagasi" egazi ebusweni; ihlamba esikhumbeni. Ukuphila kahle okungokwemvelo kuhlanganiswa nezinguquko ezivamile zemizwelo. Ukungabikho nokukhohlwa kubonakala, ukucasuka kuthatha indawo yokuzwa ukucindezeleka, ukukhala nokucindezeleka.
Hlela idayari ye-PMS
Ungangeni emgodini we-premenstrual syndrome usizo lokudayiswa kwesikhathi. Ukubona ekhalendeni zonke izimpawu nezinsuku zokuqala nokuphela kwenyanga okungenani izinyanga ezintathu zilandelana, uzokwazi ukucacisa imbangela yokugula nokuthatha isinyathelo. Uma izimpawu ze-PMS zihlala kulo lonke umjikelezo, kufanele ufune usizo ku-psychotherapist. Kusuka kuma-phobias afihlekile nezingxabano zomuntu siqu, ukudla okulodwa noma ama-phytopreparations angeke aqedwe. Ukubhala phansi izifiso zakho nezifiso ezinzima kunazo zonke noma, ngokuphambene, ukungazithandi okujulile ngezinye izitshalo ezithile, ukudla okuthandwa ngaphambili, ungakhohlwa ukuqaphela impendulo yomzimba ekushintsheni kwama-hormonal.
Izingozi Zezingozi
Njengoba ucwaningo lubonisile, ingozi yokuhlakulela isifo se-premenstrual syndrome igxiliwe ngabesifazane ngokwabo futhi kuphela 1% kuxhomeke ekuzalweni, okungukuthi, ukuba khona kwe-PMS kumama nogogo. Kodwa kunezizathu eziyingozi zokuthuthukisa i-PMS, ongayilawula: ukungabi khona isikhathi eside kokusebenza ngokomzimba; ukucindezeleka; ukuntuleka kwevithamini B6, calcium noma magnesium; ukusetshenziswa ngokweqile kwekhofi nokuphuza utshwala; ukubhema; ukudla okunengqondo.
Ukushintsha imizwelo, ukugcinwa kwamanzi ahlanzekile, ukuzwela okukhulu kwesibindi kanye nokukhathala okujwayelekile kuhlanganiswa, njengomthetho, ngokuntuleka kwevithamini B6. Ngenkathi i-migraine, isizungu, izinhliziyo zomzimba, ukuzithemba nokuthanda amaswidi ezinsukwini ezimbalwa ngaphambi kokuya esikhathini kubangelwa ukulahlekelwa kwe-magnesium.
Zisize ngokwezikhathi kanye nesifo se-premenstrual syndrome - thatha isimo ngaphansi kokulawula. Uma izimpawu zangaphambi komzimba zibuhlungu futhi ziphikelela, naphezu kwazo zonke izinyathelo ezithathwe, kubalulekile ukuphendukela kumjozi wezifo ezizayo ongasiza. Ngeshwa, uma nje kungekho mithi eyoyikhulula i-PMS 100%. Kuze kube manje, kubalulekile ukuthi ukwazi ukulawula i-PMS, kunokuvimbela izimpawu zayo.
Taboo ngekhofi
Into ebaluleke kakhulu ekudleni kwe-"anti-PMS" ukuwugcina ngokucophelela, ukunciphisa ngokuphawulekayo ukungena kwamafutha wesilwane nakho konke "okungokwemvelo". Nika imifino, izithelo, amantongomane, imbewu. Ingabe kuzwakale kuyisithukuthezi? Kodwa isebenza nakanjani! Into enzima kunazo zonke kwabesifazane abaningi ukuyeka ikhofi noshokoledi kulezi zinsuku. Kodwa yilokho okudingeka kwenziwe kuqala. Kholwa, njengoba ujabule engxenyeni yehora, uzovusa inhloko kanye nomoya omubi usuku lonke. Imikhiqizo equkethe i-caffeine ibhubhisa i-vitamin B6, ehilelekile ekuhlanganisweni kwe-serotonin, i-hormone ephethe isimo sengqondo esihle.
Ukwenza ngcono isimo sengqondo kuzosiza ama-apricot omisiwe, amakhiwane, umlimi omuncu, izithelo zombala obomvu nombala we-orange (persimmon isithelo "sezinsuku ezibucayi"!), Izithako zokudla zika vithamini B6, magnesium ne-calcium. "Okuyingozi" kulezi zinsuku kufaka phakathi yonke imikhiqizo ekheniwe kanye nekhethiwe, utshwala. Bangabangela ukukhanda ikhanda nokuvuvukala.
Udinga ukuzivocavoca okuncane kulo mbuso. Ukuzivocavoca kwandisa ukukhiqizwa kwama-endorphin egazini, futhi lokhu, kunciphisa ubuhlungu futhi kunciphisa ukubonakaliswa kokucindezeleka. Kodwa emva kwanoma imuphi umthwalo udinga ukufunda ukuphumula nokuphumula kahle, kungenjalo uzoba "isifuba somcebo". Inqubo yokuzindla noma ukuphumula okujulile kulungile "izinsuku ezibucayi". Isifundo sokuqala senziwa kahle eqenjini ngaphansi kokuqondiswa komfundisi onolwazi. Njengoba usebenzise indlela, ungayisebenzisa ngaso sonke isikhathi. Ukusuka ebuhlungu esiswini esingaphansi, ungaphuza i-decoction ye-ginger, futhi uma uphazamisa amabele ngesonto ngaphambi kokuba uthathe inyanga zonke amafutha primrose (2 upheqa ngosuku ngokudla).
Siza itiye nge-chamomile noju , i-lemon balm kanye namaqabunga e-mint. Uma ukuvuvukala, engeza i-cranberries itiye noma uphuze izithelo kulawa amajikijolo. Ukudla okunomsoco we-calcium (imikhiqizo yobisi ephansi yamafutha, amasaladi amaqabunga, i-parsley, isilimo esidliwayo esinamagatsha anamanzi) futhi isusa uketshezi oluningi emzimbeni. Gcwalisa isitokisi samafutha hhayi ngezindlebhisi ezithosiwe, kodwa ngosizo lwamantongomane (ngaphandle kwamanoni) nezinhlamvu ze-sunflower. Bacebile u-vitamin E, okuqinisa ukukhuthazela nokukhulula ukubonakala okuthile kwe-PMS. Imenyu kufanele ifake izinhlanzi eziningi ngangokunokwenzeka (ukhula, i-saumon, i-mackerel).