Chakudya cha PMS

Zamkatimu

Zolemba zotchuka m'chigawo chino:

Kusinthasintha, kutopa kwambiri, kutupa, kupweteka kwa m'mawere, ziphuphu, kupweteka kwa m'mimba kapena kupweteka kwa m'chiuno, komanso ludzu, kuchuluka kwa njala, kusintha kwa kulawa, kukhumudwa komanso kupsa mtima - ili si mndandanda wathunthu wazizindikiro za premenstrual syndrome, kapena PMS. Malinga ndi ziwerengero zomwe zanenedwa ndi akatswiri azikhalidwe za anthu aku America, pafupifupi 40% ya azimayi aku US amadziwikirako. Pakadali pano, akatswiri azikhalidwe zaku Russia akuti pafupifupi 90% ya azimayi azaka zapakati pa 13 mpaka 50 amakumana ndi lingaliro la PMS m'njira zosiyanasiyana. Komanso, 10% ya iwo ali ndi zizindikiro zowonekera. Mwachidule, azimayi 10 mwa 100 aliwonse amakhala ndi nkhawa zenizeni. Komanso, pafupifupi, kwa masiku 70 pachaka. Izi ndizo, poganizira kuti nthawi yawo siyipitirira masiku 5-6. M'malo mwake, kwa akazi osiyanasiyana, amakhala pakati pa masiku 3 mpaka 14.

Koma, chodabwitsa kwambiri ndichakuti ambiri a iwo samalimbana ndi vutoli mwanjira iliyonse, molakwika ndikuwona ngati lachilengedwe. Koma madokotala amati zizindikiro zambiri za PMS zitha kuthetsedwa mosavuta pongosintha zomwe mumadya.

PMS: zoyambitsa ndi njira zakukula

PMS ndimatenda osakanikirana amisala, am'maganizo komanso mahomoni omwe amapezeka kumapeto kwa msambo ndipo amatha ndikumayambika. Zifukwa za mawonekedwe awo sizinatsimikizidwebe ndi sayansi. Asayansi ambiri amakonda kukhulupirira kuti zimangokhudza mahomoni.

Munthawi imeneyi, kuchuluka kwa ma prostagladins mthupi kumawonjezeka, kuchuluka kwake komwe kumatsimikizira kukula kwa minyewa ya uterine ndipo, chifukwa chake, mphamvu ya ululu. Kuphatikiza apo, vutoli limadziwika ndi kuwonjezeka kwa njala, kuwoneka kwa mutu ndi chizungulire, kusokonezeka kwa ntchito yamatumbo, komanso kutopa kwambiri.

Kuphatikiza pa ma prostagladin, kusinthasintha kwa milingo ya estrogen ndi progesterone kungakhudzenso, komwe kumabweretsa kusinthasintha kwa malingaliro, kuwoneka kosachedwa kukwiya komanso kuda nkhawa. Kuphatikiza apo, panthawiyi, mulingo wa aldosterone ukhoza kuwonjezeka, womwe umabweretsa kuwonjezeka kwa kulemera kwa thupi, kupezeka kwa edema ndi kupweteka m'matenda a mammary ndi nseru. Mofananamo, kusinthasintha kwa milingo ya androgen kumadziwika ndikulira, kukhumudwa, kapena kugona tulo.

Malinga ndi A. Mandal, MD, "panthawiyi, kusinthasintha kwa milingo ya serotonin kumawonekeranso mthupi, zomwe zimayambitsanso kusinthasintha kwa malingaliro, ndipo zimatha kunenedwa kuti ndi PMS."

Kuphatikiza pazomwe tafotokozazi, PMS imakhudzidwa ndi:

1 kusowa kwa zakudya m'thupi;
2 nkhawa pafupipafupi;
3 kusowa zolimbitsa thupi;
4 cholowa;
5 komanso njira zopweteka zambiri zomwe zimachitika mthupi. Zowonadi zake, ma prostagladin ndi zinthu ngati mahomoni zomwe zimapangidwa ndi thupi poyankha kuwonongeka kwa minofu kapena kutupa. Nthawi yomweyo, kuchuluka kwa ma prostagladins kumatha kuyambitsa magazi, kupweteka komanso kutopa kwambiri - zizindikiro za matenda ofanana ndi a PMS.

Zakudya zopatsa thanzi ndi PMS

Kodi mumadziwa kuti:

Kuperewera kwa vitamini B ndiye chifukwa chowonekera pazizindikiro za PMS monga kusinthasintha kwamaganizidwe, kutopa kwambiri, kutupa, kukhudzika kwamatenda a mammary, kukhumudwa. Vitamini B imapezeka m'matumbo, mtedza, nyama yofiira, ndi masamba obiriwira.
Magnesium akusowa ndi chifukwa cha chizungulire ndi mutu, ululu m`chiuno dera, komanso maonekedwe a ziphuphu zakumaso, maganizo ndi ... kulakalaka chokoleti, maswiti ndi wowuma zakudya. Magnesium imapezeka mu mtedza, nsomba zam'madzi, nthochi, mkaka, mbewu, ndi masamba obiriwira.
Kuperewera kwa omega-3 ndi omega-6 polyunsaturated fatty acids kumayambitsa kusinthasintha kwa milingo ya prostagladin. Zinthu izi zimapezeka mu nsomba, mtedza ndi mafuta a masamba.
Kuperewera kwa chakudya, mchere, ndi michere kumachepetsa kuchepa kwa serotonin ndi estrogen ndipo kumabweretsa zizindikilo za PMS monga kukwiya komanso mantha. Zinthu izi zimapezeka mu mkate, pasitala, mpunga, mbatata, ndi nyemba.
Kulephera kwa Isoflavone ndi komwe kumayambitsa kusinthasintha kwa mulingo wa estrogen m'thupi ndipo, chifukwa chake, kuwonekera kwa zizindikilo zoyipa za PMS. Ma Isoflavones amapezeka mu zakudya za soya monga tofu, mkaka wa soya, ndi zina zambiri.
Kulephera kwa nthaka ndi komwe kumayambitsa ziphuphu za PMS. Nthaka imapezeka mu nsomba, ng'ombe, mtedza, ndi mbewu.

Zogulitsa 20 zapamwamba za PMS

Masamba obiriwira obiriwira. Mwachitsanzo, kabichi, sipinachi, arugula, ndi zina zotero ndi gwero la magnesium, calcium, chitsulo, mavitamini E ndi B, omwe onse atha kuthandizira kuchotsa zizindikiro za PMS.

Peyala. Ndi gwero la fiber, potaziyamu ndi vitamini B6. Kugwiritsa ntchito kwake kumathandizira kuchepetsa mahomoni, kuchepetsa magazi ndi kutupa, kukonza chimbudzi, ndikuchotsa kukwiya, kukhumudwa komanso kukhumudwa.

Chokoleti chakuda (kuchokera ku 80% koko ndi zina). Ndi gwero la magnesium ndi theobromine, yomwe imachepetsa mitsempha ya magazi, imathandizira kuyenda bwino, motero, imachepetsa mutu. Komanso aphrodisiac wachilengedwe, yemwe amatha kukulitsa kuchuluka kwa serotonin mthupi ndipo, potero, amapangitsa mkazi kukhala womasuka, wodekha komanso wosangalala!

Burokoli. Lili ndi calcium, magnesium, iron, fiber ndi mavitamini a B othandizira ma hormone.

Mkaka wa mbuzi ndi kefir ya mbuzi. Ndi gwero la protein, calcium, potaziyamu, ndi tryptophan, lomwe limathandizira kupanga serotonin ndikusintha malingaliro. Mkaka wa mbuzi umasiyana ndi mkaka wa ng'ombe chifukwa umakhala ndi michere yambiri, chifukwa chake thupi ndi chimbudzi zimakonzedwa. Chosangalatsa ndichakuti, malinga ndi kafukufuku waposachedwa, "azimayi omwe amangomwa mkaka, mbuzi kapena mkaka wa ng'ombe, amadwala matenda a PMS pafupipafupi kuposa azimayi omwe amamwa nthawi ndi nthawi."

Mpunga wabulauni. Lili ndi mavitamini B, magnesium, selenium ndi manganese, omwe, kuphatikiza ndi calcium, amapondereza zizindikiro za PMS. Ndiponso kuchuluka kwa tryptophan, komwe kumathandizira kukonza chimbudzi.

Salimoni. Gwero la mapuloteni, mavitamini B ndi vitamini D, komanso selenium, magnesium ndi omega-3 fatty acids. Amayimira shuga m'magazi ndipo amakhala ndi zotsutsana ndi zotupa.

Mbewu ya dzungu yaiwisi. Amakhala ndi magnesium, calcium, iron, manganese, zinc ndi omega-3 fatty acids. Mutha kuzisintha ndi mbewu za mpendadzuwa. Zakudya izi zimathandizira kuthana ndi chifuwa komanso kukwiya komanso kukhumudwa.

Nthochi. Ndizofunikira kwambiri ku PMS, chifukwa ndizopangira chakudya, vitamini B6, manganese, potaziyamu ndi tryptophan. Izi ndizofunika kwambiri chifukwa zimachepetsa kutupa ndi kutuluka mu PMS.

Katsitsumzukwa. Lili ndi folate, vitamini E ndi vitamini C, omwe ali ndi zotsutsana ndi zotupa. Kuphatikiza apo, ndi diuretic yachilengedwe yomwe imachotsa pang'ono pang'ono madzi otsalira m'thupi.

Tirigu nyongolosi. Ndi gwero la mavitamini a B, zinki ndi magnesium, omwe angathandize kupewa kusinthasintha kwamaganizidwe ndi kuphulika. Amatha kuwonjezeredwa ku chimanga, muesli, zinthu zophika, msuzi kapena saladi.

Ngale ya barele. Lili ndi mavitamini A, E, B, PP, D, komanso potaziyamu, calcium, zinc, manganese, ayodini, phosphorous, mkuwa, chitsulo ndi zinthu zina zothandiza. Zimasiyana ndi chimanga china ndi index yochepa ya glycemic, yomwe imathandizira kuti thupi liziyamwa mwachangu, motero, mpumulo wofulumira kuchokera kuzizindikiro za PMS. Phala la barele limathandiza, makamaka, kuthana ndi kusinthasintha kwamaganizidwe, kugona ndi kutopa kwambiri. Mutha kusintha balere ndi oatmeal.

Mbewu za Sesame. Mankhwalawa ndi olemera kwambiri mu mavitamini B, calcium, magnesium ndi zinc. Mutha kuyigwiritsa ntchito yokha kapena ngati gawo la mbale zina.

Mabulosi abuluu kapena mabulosi akuda. Kuphatikiza pa mavitamini ndi michere yambiri, amakhalanso ndi ma antioxidants omwe angachepetse zizindikiro za PMS.

Mphepo yamkuntho. Ili ndi zotsutsana ndi zotupa komanso zotupa.

Ginger. Imalimbana ndi kutupa ndipo imathandizira kusinthitsa milingo ya shuga.

Adyo. Maantibayotiki achilengedwe omwe ali ndi zotsutsana ndi zotupa komanso amathandizanso kukhazikitsa shuga m'magazi.

Tiyi wobiriwira, makamaka tiyi wa chamomile. Ili ndi zida za antioxidant komanso sedative. Ikuthandizani kuti muchotse kukwiya komanso kuda nkhawa ndikuthana ndi kupindika kwa minofu.

Yogurt. Kafukufuku wochokera ku Yunivesite ya Massachusetts wasonyeza kuti azimayi omwe ali ndi calcium yokwanira pazakudya zawo (omwe amalandira makapu atatu a yogati) samakonda kudwala matenda a PMS kuposa ena.

Chinanazi. Mwa zina, ili ndi manganese ndi calcium, zomwe zingathandize kuthetsa zizindikiritso za PMS monga kukwiya, kusinthasintha kwa malingaliro, kutopa ndi kukhumudwa.

Momwe mungathere kuti muchepetse komanso kuthana ndi zovuta za PMS

1 Khalani ndi moyo wolondola. Kunenepa kwambiri, zizolowezi zoyipa monga kusuta fodya ndi kumwa, moyo wongokhala komanso kusachita masewera olimbitsa thupi ndizo zomwe zimayambitsa kuyambika kwa zizindikilo za PMS. Mwa njira, ndi mowa womwe umakulitsa chidwi cha matumbo a mammary ndipo nthawi zambiri umayambitsa kusinthasintha kwamaganizidwe.
2 Chepetsani kumwa zakudya zamchere komanso zamafuta kwambiri panthawi yazizindikiro za PMS. Izi zikufotokozedwa ndikuti imayambitsa kuwonekera kwa edema ndi kuphulika, potero kumangowonjezera izi.
3 Pewani zakumwa za khofi. Popeza tiyi kapena khofi ndi chifukwa cha kuchuluka tilinazo mammary tiziwalo timene timatulutsa ndi irritability.
4 Chepetsani kudya maswiti. Shuga, yemwe amapezeka mumaswiti ndi makeke, amachulukitsa shuga m'magazi ndikupangitsa mkazi kukwiya panthawiyi.
5 Ndipo pomaliza, sangalalani ndi moyo. Asayansi awonetsa kuti kukwiya, kudzikhutiritsa komanso kupsinjika kumayambitsanso PMS.

Zambiri zosangalatsa za PMS

Makolo athu sanadwale PMS, chifukwa nthawi zonse anali ndi pakati kapena kuyamwitsa. Mawu akuti PMS adafotokozedwa koyamba mu 1931.
Amapasa ofanana amakhala ndi zizindikilo za PMS nthawi yomweyo.
Asayansi akudziwa za zizindikiro za PMS 150.
Chiwopsezo cha PMS chimakulirakulira.
Njala nthawi zonse ndi PMS imawerengedwa kuti ndi yachilendo. Pofuna kuti izi zisapangitse kunenepa kwambiri, mutha kumwa madzi ambiri. Izi zimapangitsa kumverera kwodzaza ndi chidzalo m'mimba.
Okhala m'mizinda yayikulu, nthawi zambiri, amadwala PMS nthawi zambiri kuposa okhala kumidzi.
PMS nthawi zambiri imapezeka mwa azimayi omwe zochita zawo zimakhudzana ndi ntchito zamaganizidwe.
Amayi amagula zinthu mopupuluma kwambiri panthawi ya PMS.
Asayansi apeza mitundu ingapo ya PMS. Chimodzi mwazachilendo kwambiri chimadziwika kuti ndi chachilendo. Amawonetseredwa ndi kuwonjezeka kwa kutentha kwa thupi mpaka madigiri 38, mawonekedwe a stomatitis, gingivitis, matenda a mphumu, kusanza komanso zomwe zimatchedwa kusamba kwa mutu (migraine yomwe imachitika masiku akusamba).
M'malo mwake, azimayi oonda, osachedwa kukwiya omwe amadera nkhawa kwambiri thanzi lawo amatha kudwala PMS kuposa ena.
Ndi PMS pomwe mkazi amakhala wokangalika pakugonana.