Indlela yokusinda ku-PMS?

Abesifazane abangaba ngu-20% banenhlanhla - abazange bazizwe "i-charm" ye-PMS, ukuthi awukwazi ukusho ngabanye. Ngo-1948, ososayensi baye baboniswa ukuthi akulona isilwane esiyingozi, kodwa amahomoni yiwona owenza izimpikiswano, ama-hysterics, ama-whims, njll.

Izimbangela ze-premenstrual syndrome

Kuze kube manje, ososayensi abavumelananga, ngakho baveza izizathu ezimbili ezivame kakhulu:

1. Amazinga aphansi we-progesterone ne-estrogen engaphezu komzimba. Lawa mahomoni ayithinta ngokuqondile uhlobo oluthile lwezinhlungu, okokuqala - ikhanda, futhi lifaka isandla ekuguqukeni kwemizwelo.
2. Ukudakwa kwamanzi, okungukuthi, ukuphulwa emzimbeni wesimetabolism samanzi.

Kukhona nemibono yokuthi i-PMS ayithinteki inani lamavithamini nezakhi.

Amafomu we-PMS

Kunezinhlobo ezine ezihlukene zalesi sifo:

1. I-Neuropsychic. Leli fomu lihlobene nesimo sengqondo. Ngakho emantombazaneni amancane lokhu kubonakala ngokuhlukunyezwa, njll. Kubesifazane abadala abadala, lolu hlobo lwe-PMS luboniswa ekucindezelekeni, ukudabuka, ukucindezeleka, njll.
2. Ama-oedemas. Kulesi simo, abesifazane bavuvuka esifubeni, ukuvuvukala ubuso, imilenze, nokujuluka.
3. I-Tsephalgic. Ikhuthaza ukubonakala kwekhanda, isizungu, ubuthakathaka kanye nokucabangela.
4. Isiyaluyalu. Ifomu elibucayi kakhulu, eliboniswa ubuhlungu esifubeni, ukwanda kwenhliziyo, njll.

Indlela yokusinda ku-PMS?

Ukuqeda ngokuphelele le nkinga akusebenzi, kodwa kusengenzeka ukunciphisa isimo sayo.

1. Zama ukudla, njalo ngangokunokwenzeka, okungenani izikhathi ezingu-5 ngosuku. Ngakho, ungakwazi ukuqeda ukucasula.
2. Zama izikhathi eziningana ngesonto ukuze udle i-salmon noma i-tuna, njengoba le nhlanzi iqukethe i-omega-3 fatty acids, esiza ukuthuthukisa isimo sengqondo nokunciphisa ukucindezeleka. Ngokuqondene nenyama, kungcono ukungayisebenzisi ezinsukwini ezinjalo.
3. Hlanganisa le nkathi kwimikhiqizo yakho yemenyu equkethe okuningi usawoti noma ushukela. Futhi konke, ngoba usawoti kubangela ukuvuvukala emzimbeni, noshukela ngqo kuthinta ukuguquka kwemizwelo.
4. Engeza ekudleni kwakho okuqukethe i- vitamin B6 ne-magnesium, ingaba ama-alimondi, ubhanana, ubhontshisi kanye nezinhlamvu ze-sunflower. Uma le mali enganele, thatha imithi ekhethekile.
5. Phakathi nalesi sikhathi, yidla imifino eminingi nezithelo, ngoba ziqukethe amavithamini amaningi, okudingeka kakhulu emzimbeni, ikakhulukazi ngalesi sikhathi.
6. Ngokuqondene neziphuzo ezivunyelwe, bese ukhetha okuthandayo itiye namajusi, kodwa kusuka ikhofi kungcono ukwenqaba, njengoba kubangela ukwesaba okukhulu.
7. Ucwaningo lwamuva luye lwabonisa ukuthi izidakamizwa ezine-gluconate ne-calcium carbonate zisiza ukunciphisa ubuhlungu, kunciphise ukungezwani emisipha futhi kuphelelwe amandla.
8. Zama ukuzivikela kunoma yikuphi ukucindezeleka, ukuhlangabezana kancane nabantu abakucasulayo, ungabuyeli kabusha, ukuphumula okungcono kakhulu.
9. Ungakhohlwa ngemisebenzi yomzimba, njengoba ifaka isandla ekubukeni emzimbeni we-hormone endorphin, ethuthukisa inhlalakahle. Ngesikhathi se-PMS, hamba ekuqeqesheni, kuphela ukuqeqeshwa kufanele kube mnene. Kuhle phakathi nalesi sikhathi kusiza i-yoga, ukuzivocavoca , njll. Uma ungafuni ukudlala ezemidlalo nhlobo, bese ungena esikhundleni socansi.
10. Hlala okungenani amahora angu-8 ngosuku, njengoba ubuthongo obunempilo kukusiza ukuba uphumule futhi uthole amandla.

Uma ngesikhathi se-PMS uzwa ubuhlungu obunzima futhi uphelelwa amandla, qiniseka ukuthi uthintane nodokotela ongasiza ngalokhu. Mhlawumbe zonke izinsolo zokuhluleka kwe-hormonal noma ezinye izinkinga zempilo ezibi kakhulu.