I-Premenstrual syndrome ibonakalisa kuwo onke amabhinqa ngeendlela ezahlukeneyo. Omnye ubandezeleka ekudwebeni ubuhlungu kwisisu esisezantsi , uziva ukhathala nokulala. Abanye bacatshukiswa kwaye bahluthe. Kukho abafazi (kwaye baninzi kubo!), Abani na ukutya okwandayo ngaphambi kokuya esikhathini. Ngokuqinisekileyo kwaye bahlasele ngokugqithisileyo iikhabhinethi kunye nekhitshini ekukhangela ukutya kwaye abakwazi ukuzimela ekuhlaselweni kwe-zhora. Kwaye nabaninzi abasemagqabini abanesidlo abalahlekelwa ukulawulwa kwaye bazibandakanya ekudleni. Emva koko, emva kweentsuku ezimbalwa, abameli bezesondo ezilungileyo bazikhupha ngokwabo ngokungazinziyo zonke iindlela, bathembisa ukuba bangenzi njalo kwaye ... kwakhona, ngenyanga, bajonge kwiqholo. Ngoko ke, abaninzi abafazi banomdla kwizinto ezenzekayo kunye nomzimba wabo ngosuku lwamaxesha "anzima". Masi sibone isizathu sokuba intshutshiso ihlasele inyanga zonke.
Konke malunga ne-physiology
Kuyaziwa ukuba imeko yomzimba kunye nenhlalakahle yabasetyhini ilawulwa ngamahomoni. Kuzo zonke izigaba zomjikelezo wokuya esikhathini, inqanaba lama-hormone athile linciphisa, ngelixa ezinye zanda kwaye zivakala. Ngoko, umzekelo, kwisigaba sokuqala, xa ukuveliswa kwe-estrogen kwanda, lo mfazi uvakalelwa kakuhle, ulusu lwakhe lukhanya. Ngokuqala kwesigaba sesibini, izinga le-estrogen liyancipha, elibonakaliswa kwimiba engathandekiyo, ivakalelwa kwaye ikhulile isantya ngaphambi kokuya esikhathini. Oku kungenxa yezinto ezininzi.
Okokuqala, ukwanda kwinqanaba leprogesterone egazini lenza ukuba ukwanda kwe-adrenaline kunye ne-norepinephrin. Bona, banokwandisa ukukhutshwa kwejusi yesisu. Ukutya okungena kwi-digestive tract kugcinwe ngexesha elifutshane. Kwaye ke abafazi baziva bengenangqondo ngaphambi kokuya esikhathini.
Okwesibini, ngenxa yokungabikho kwama-hormone ezesini zesini, into elawula izinga leswekile kwigazi, i-insulin, iveliswa ngobuncinane. Ukubona isidingo seswekile, umzimba wethu uhlawulela ukungabikho kwhokolethi, iipesele, imiqulu kunye namaqebelengwane, oko kukuthi, iimveliso eziqukethe i-carbohydrates. Yingakho ngaphambi kokuba iinyanga zifune ukothambile.
Okwesithathu, inkcazo yokubonakala kwe-yora ngaphambi kwenyanga, kutheni kukho umnqweno wokutya zonke iipesele emehlweni, ngaba "imisebenzi" yokulungiselela ukukhulelwa. Inqanaba leprogesterone egazini kwisigaba sesibini somjikelezo wenyuka, esibonisa umzimba malunga nesidingo sokuqokelela izondlo, okubangele ukwanda kwesidlo ngaphambi kokuya esikhathini.
I-harrying zhor phambi kwenyanga: njani ukulwa?
Ewe, ukwazi ukuba kutheni ufuna ukutya ngaphambi kweenyanga, akuyi buthathaka umnqweno wokutya into enhle. Kodwa ukwenzela ukuba ungazithobezi ngeentliziyo zesazela ngenxa yeekhalori ezingenakuzingeniswa ngexesha lokuqala, zama ukulandela imithetho emininzi:
1. Hlela iziganeko ezizonwabisa. Ngenxa yenguqu kwimvelaphi ye-hormonal, isimo sengqondo sabasetyhini sinciphise, bafuna induduzo ekudleni. Ngendlela yokunciphisa ukutya ngaphambi kokuya esikhathini, iimvakalelo ezintle ziza kubangela ukwanda kwemveliso ye-hormone yovuyo - endorphins - kunye nokuphazamisa ukutya.
2. Ukuba awukwazi ukulambeka ngexesha le-PMS, xa iinkqubo zokunciphisa umzimba ziphuza, zama ukutya ukutya okunempilo:
- ii-carbohydrate ezinzima (okusanhlamvu, izithelo, imifuno, i-pasta, isonka sangqolowa);
- iiprotheni (inyama yeentlobo ezincinci zeoli, intlanzi, i-cottage cheese kunye ne-kefir yancitshiswa ngamafutha, i-legumes).
3. Kubalulekile ukunciphisa ukusetyenziswa kwamanqatha, iimveliso zetyuwa kunye nokubhema (i-sausages, i-sausages, i-lard), iiskese, iswekile, iziphuzo ze-carbonated, utywala kunye nekhofi.
Yaye ukuba ufuna ngempela i-sweetie, zizenzele le mihla ngekhekhe epholileyo okanye iincinci ezimbalwa zekholethi yakho oyithandayo. Iikhilogram aziyi kunyuka, kwaye imvakalelo iya kuvela!