Kodi mungapulumutse bwanji PMS?

Azimayi okwana 20% ali ndi mwayi - sanamvepo "chithumwa" cha PMS, chomwe simungathe kunena za ena. Mu 1948, asayansi asonyezedwa kuti si khalidwe lovulaza, koma mahomoni ndi omwe amachititsa kusinthasintha maganizo, zipsyinjo, ziphuphu, ndi zina zotero.

Zimayambitsa matenda oyambirira

Mpaka pano, asayansi sanafike povomerezana, kotero amadziwa zifukwa ziwiri zomwe zimayambira:

1. Mawerengero otsika a progesterone ndi esrogen owonjezera mu thupi. Mahomoni ameneŵa amakhudza mwachindunji mtundu wina wa ululu, poyamba - mutu, komanso umathandizira kusintha kwa maganizo.
2. Kuledzeretsa kwa madzi, kutanthauza kuswa kwa thupi mumchere wa madzi.

Palinso malingaliro omwe PMS samakhudzidwa ndi kuchuluka kwa mavitamini ndi zakudya.

Mafomu a PMS

Pali mitundu 4 ya matendawa:

1. Neuropsychic. Fomu iyi imakhudzana ndi maganizo. Kotero kwa atsikana aang'ono izi zikuwonetseredwa ndi chiwawa, ndi zina zotero. Kwa amayi ambiri achikulire, mtundu uwu wa PMS umasonyezedwa mu kuvutika maganizo, chisoni, kupsinjika maganizo, ndi zina zotero.
2. Oedemas. Pachifukwa ichi, amai amafukula pachifuwa, kutupa kwa nkhope, miyendo, ndi thukuta.
3. Tsephalgic. Zimalimbikitsa kuoneka kwa mutu, chizungulire, kufooka ndi kusokonezeka.
4. Chokwawacho. Maonekedwe ovuta kwambiri, omwe amasonyeza ululu m'chifuwa, kuwonjezeka kwa mtima, ndi zina zotero.

Kodi mungapulumutse bwanji PMS?

Kuchotseratu vutoli sikungatheke, koma nkutheka kuthetsa vutoli.

1. Yesetsani kudya, nthawi zambiri momwe mungathere, osachepera kasanu pa tsiku. Choncho, mukhoza kuchotsa kukwiya.
2. Yesani kangapo pa sabata kuti mudye nsomba kapena nsomba, chifukwa nsombayi ili ndi omega-3 fatty acids, yomwe imathandiza kusintha maganizo ndi kuchepetsa kuvutika maganizo. Pankhani ya nyama, ndibwino kuti musagwiritse ntchito masiku amenewo.
3. Pewani nthawiyi kuchokera kuzinthu zamakono zomwe muli ndi mchere wambiri kapena shuga. Ndipo chirichonse, chifukwa mchere umayambitsa kutupa thupi, ndipo shuga imakhudza mwachindunji kusokonezeka maganizo.
4. Onjezerani chakudya chanu cha zakudya chomwe muli vitamini B6 ndi magnesium, akhoza kukhala amondi, nthochi, nyemba ndi mbewu za mpendadzuwa. Ngati ndalamazi sizingakwanire, ndiye mutenge mankhwala apadera.
5. Panthawiyi, idyani masamba ndi zipatso zambiri, chifukwa muli ndi mavitamini ambiri, omwe ali ofunikira thupi, makamaka panthawi ino.
6. Ponena za zakumwa zovomerezeka, perekani zakumwa ndi tiyi ndi timadziti, koma kuchokera ku khofi ndi bwino kukana, chifukwa zimapangitsa mantha ambiri.
7. Kafukufuku waposachedwapa awonetsa kuti mankhwala osokoneza bongo ndi gluconate ndi calcium carbonate amathandiza kuchepetsa kupweteka, kuchepetsa kupweteka mu minofu ndi kuchotseratu mabala.
8. Yesetsani kudziteteza kuzinthu zopanikizika, zocheperana ndi anthu omwe amakukhumudwitsani, musabwererenso, bwino kupuma pang'ono.
9. Musaiwale za masewera olimbitsa thupi, monga momwe amathandizira kuoneka thupi la hormone endorphin, lomwe limalimbikitsa ubwino. Pa PMS, pitani ku maphunziro, kokha maphunziro ayenera kukhala ofatsa. Panthawi imeneyi imathandiza yoga, kupuma kupuma , ndi zina zotero. Ngati simukufuna kusewera masewera, ndiye kuti mutha kuchita nawo zogonana.
10. Gonani maola 8 pa tsiku, ngati kugona kwabwino kumakuthandizani kuti mukhale osangalala ndi kupeza mphamvu.

Ngati panthawi ya PMS mukukumva ululu komanso ngakhale mutataya mtima, onetsetsani kuti mukufunsana ndi dokotala yemwe angakuthandizeni. Mwinamwake mlandu wonse wa kulephera kwa hormoni kapena mavuto ena aakulu odwala.