Ho feta 85% ea basali ba matsatsing lefu la premenstrual bophelo. PMS kapa lefu la premenstrualbasali ba bangata ka Matšoao a PMSO sebelisa li-painkillers ho e tlosa.
Leha ho le joalo, ho boetse ho na le liphekolo tsa tlhaho bakeng sa boemo bona. Kopa "ho thoe'ng pms period", "matšoao a pms ke eng", "mokhoa oa ho alafa lefu la pele ho ho ilela khoeli", "liphekolo tsa tlhaho ke life bakeng sa nako ea pele ho khoeli" likarabo tsa lipotso tsa hau…
PMS Period ho Basali ke Eng?
lefu la premenstrualke boemo bo amanang le ho qaleha ha modikoloho wa mosadi wa ho ilela kgwedi. Bophelo bo botle ba ’mele, maikutlo, esita le boitšoaro ba mosali bo ka ’na ba fetoha matsatsing a itseng a potoloho ea hae ea ho ilela khoeli, ke hore, pele feela ho ilela khoeli. Tsena li fetoha hammoho lefu la premenstrual syndrome (PMS) e bitsoa.
Matšoao a premenstrual syndrome Hangata e etsahala matsatsi a 5 ho isa ho a 11 pele ho khoeli 'me hangata e kokobela ha ho ilela khoeli ho qala.
Mofuta o matla le o holofatsang oa premenstrual syndrome o tsejoang ho ama 3-8% ea basali ba matsatsing. lefu la dysphoric premenstrual e bitsoa.
lefu la premenstrualLe hoja sesosa se tobileng se e-s'o tsejoe, bafuputsi ba bangata ba lumela hore se amana le liphetoho tsa hormone ea thobalano hammoho le maemo a serotonin qalong ea nako ea ho ilela khoeli.
Lisosa le Lintho tsa Kotsi tsa Premenstrual Syndrome
Nakoana pele ho nako ea ho ilela khoeli, maemo a lihomone tsa basali, estrogen le progesterone ’meleng lia phahama. Ho eketseha ha li-hormone tsena ho ka baka ho feto-fetoha ha maikutlo, ho teneha le matšoenyeho e ka baka matšoao.
Serotonin ke k'hemik'hale e 'ngoe (neurotransmitter) e fumanoang bokong le maleng e ka amang maikutlo, maikutlo le mehopolo. Ho theoha ha tekanyo ea k'hemik'hale ena le hona ho ka baka ho feto-fetoha ha maikutlo.
lefu la premenstrualphofo ho lumeloa hore e bakoa ke liphetoho tsa maemo a lihomone tsena tsa thobalano le lik'hemik'hale.
Matšoao a PMS Lintlha tse ling tse ka eketsang kotsi ea ho hlaha li kenyelletsa:
– Lelapeng lefu la premenstrual histori
- Histori ea lelapa ea ho tepella maikutlong
– Tšebeliso e mpe ea lithethefatsi
- Tlhekefetso ea maikutlo kapa ea 'mele kapa ho sithabela maikutlo (joalo ka tlhekefetso ea lapeng)
Premenstrual syndrome e boetse e amahanngoa le maemo a mang a kang:
- dysmenorrhea
- schizophrenia
- Bothata ba ho tšoenyeha
- Bothata bo boholo ba khatello ea maikutlo
PMS Sena ha se bolele hore e mong le e mong ea phelang o tla ba le maemo ana. Basali ba nang le maemo ana ba ka 'na ba tšoaroa ke maemo a fapaneng ho feta PMS.
lefu la premenstrualMatšoao a amanang le eona a ka ba bonolo ho isa boemong bo itekanetseng. Hape, ho teba ha matšoao ho fapana ho ea ka batho.
lefu la premenstrual Tse ling tsa matšoao a tloaelehileng a hlahang ka lebaka la
Matšoao a Premenstrual Syndrome
Matšoao a 'Meleng
– Ho opeloa ke matsoele
– Mahlaba ka mpeng le ho kokomoha
- makhopho
– Bohloko ba mesifa/manonyello
- Hlooho e opang
– Mokhathala le bofokoli
- Ho eketseha ha boima ba 'mele ka lebaka la ho boloka metsi
- Ho feto-fetoha ha maikutlo ho lebisang ho teneha kapa khalefo
– Diphetoho takatsong ya dijo
- Ho itokolla sechabeng
- Liphetoho ho libido tsa motho
- Ho fokotseha ha mohopolo
- Ho hlobaela kapa bothata ba ho robala
PMS e Lemohuoa Joang?
ya motho lefu la premenstrual Ha ho na teko e tobileng ea ho fumana hore na Ngaka e hlahloba matšoao le matšoao a hlahang nakoana pele ho nako ea ho ilela khoeli ho latela polelo ea motho.
lefu la premenstrualhangata li ka laoloa ka tlhaho, haholo-holo haeba matšoao a le bobebe ho isa boemong bo itekanetseng. Liphekolo tsa tlhaho tse tla sebelisoa nakong ena li tla atleha ho fokotsa matšoao.
Kalafo ea Litlama ea Premenstrual Syndrome
Black Cohosh
thepa
1 teaspoon ea motso oa black cohosh
Kopi ea metsi ea 1
E etsoa joang?
– Kenya teaspoon ea motso oa black cohosh khalaseng ea metsi. Pheha ka pitsa.
– Pheha metsotso e ka bang 5 ebe u khitla.
- U ka eketsa mahe a linotši teeng ho ntlafatsa tatso ea eona.
- Noa tee ea black cohosh bonyane habeli ka letsatsi.
Black cohosh, e nang le thepa ea eona ea analgesic lefu la premenstrualE sebelisoa e le ntho e kokobetsang bohloko ho fokotsa bohloko le mahlaba a amanang le Hape ke phytoestrogen e ka thusang ho leka-lekanya estrogen 'meleng.
Ginkgo Biloba
thepa
1 tablespoon ea makhasi a omisitsoeng a ginkgo biloba
Kopi ea metsi ea 1
E etsoa joang?
– Kenya khaba ea makhasi a omisitsoeng a ginkgo biloba ka khalaseng ea metsi a chesang.
- Tlohela metsotso e 5 ho isa ho e 10 'me u itšoare. Noa tee e chesang.
- Noa linoelo tse 1-2 tsa tee ea ginkgo biloba ka letsatsi.
Ginkgo biloba, lefu la premenstrual Ke tharollo e phethahetseng bakeng sa ho Journal of Alternative and Complementary Medicine Ho ea ka sehlooho se hatisitsoeng, ginkgo biloba lefu la premenstrualHo fumanoe ho fokotsa boima ba matšoao a akaretsang a 'mele le a kelello a amanang le
livithamini
livithamine B6, D le E, lefu la premenstrualE thusa ho imolla matšoao a phofo. Liphello tse akaretsang tsa livithamine tsena tse kang ho tšoenyeha, bonolo ba matsoele Matšoao a PMSHo 'nile ha pakoa hore e sebetsa hantle ho phekola
Ka hona, litlhapi, likhoho, mahe, lihlahisoa tsa soya, li-mushroom, lihlahisoa tsa lebese, linate le meroho e mahlaku a matala U ka fumana livithamine tsena ka ho ja lijo tse kang
Vithamine B6 Ke diuretic ea tlhaho 'me e thusa ho fokotsa ho boloka metsi a bokellanang bekeng pele ho khoeli. Vithamine DLeha ho le joalo, u se ke ua nka ho feta 2000 IU ka letsatsi 'me u e nke ka magnesium. Vithamine E E ka thusa haholo-holo bakeng sa bohloko ba sefuba pele ho khoeli.
liminerale
magnesium, PMSE tšoara matšoao a mangata a Phuputsong e 'ngoe, basali ba 192 PMS 400 mg ea magnesium e ne e fanoa ka letsatsi bakeng sa Phuputso e fumane hore 95% ea basali ba ile ba utloa bohloko bo fokolang ba sefuba 'me ba fokotseha ka boima ba' mele, 89% e ile ea ba le tsitsipano e fokolang ea methapo, 'me 43% e ile ea tšoaroa ke hlooho e fokolang.
Oli ea lavender
thepa
Marotholi a 6 a oli ea lavender
1 teaspoon kokonate oli kapa oli efe kapa efe e tsamaisang oli
E etsoa joang?
– Kenya marotholi a tšeletseng a oli ea lavender ho teaspoon ea kokonate kapa oli e ’ngoe ea thepa.
– Kopanya hantle mme o tlotse ka mpeng e tlase le mokokotlong wa molala.
– Ho silila ka bonolo metsotso e seng mekae ebe u e tlohela e ntse e tsoela pele.
- Etsa sena makhetlo a 1 ho isa ho a 2 ka letsatsi.
Oli ea lavender, ntle ho khoao lefu la premenstrual Ke oli ea bohlokoa ka ho fetisisa ea ho phekola. Theko e kokobetsang bohloko le e thibelang ho ruruha ea oli ea lavender e thusa ho imolla bohloko le mahlaba, ha liketso tse ling tsa eona li imolla matšoao a ho tšoenyeha le khatello ea maikutlo.
Oli ea Ylang Ylang
thepa
Marotholi a 6 a oli ea ylang-ylang
1 teaspoon kokonate kapa oli leha e le efe e tsamaisang oli
E etsoa joang?
– Kenya marotholi a tšeletseng a oli ea ylang ylang ho teaspoon e le ’ngoe ea oli leha e le efe e tsamaisang thepa.
- Kopanya hantle 'me u sebelise ka mpeng ea hau e ka tlase, ka mor'a litsebe tsa hau le litempeleng tsa hau.
– Sidila ka bonolo motsotso mme o e tlohele.
- U ka etsa sena makhetlo a 2 ho isa ho a 3 ka letsatsi.
Oli ea Ylang ylang e na le thepa e thobang e fanang ka phomolo le ho khothalletsa boroko. Oli e boetse e lefu la premenstrualE na le thepa e khahlanong le ho ruruha e fokotsang matšoao a bohloko a hlahang ka la
Khemere
thepa
Khemere
Kopi ea metsi ea 1
E etsoa joang?
– Kenya ginger ka khalaseng ea metsi a chesang.
- E tlohele metsotso e 10 'me u khathatse. bakeng sa tee.
- Noa motsoako ona habeli ka letsatsi ho bona litholoana.
KhemereHo 'nile ha pakoa hore e thusa ho phekola matšoao a kang ho nyekeloa ke pelo, ho hlatsa, le boloetse ba ho tsamaea. lefu la premenstrualE boetse e thusa ho fokotsa matšoao a 'mele le a boitšoaro a hlahang ka
Tee e tala
thepa
½ teaspoon ea tee e tala
Likopi tse 1 tsa metsi a chesang
E etsoa joang?
– Kenya halofo ea teaspoon ea tee e tala ka khalaseng ea metsi a chesang.
- Tlohela metsotso e 5 ho isa ho e 10 'me u itšoare.
Bakeng sa tee e tala.
- U ka etsa sena habeli ka letsatsi.
Tee e talaHa e thibele feela hore o se ke oa felloa ke metsi letsatsi lohle, hape e thibela ho bolokoa ha metsi ka lebaka la litlamorao tsa eona tsa diuretic.
litlamorao tsa anxiolytic le anti-inflammatory, PMS E ka thusa ho fokotsa mesifa ea mesifa, bohloko, ho qhoma ha li-acne, le matšoenyeho a amanang le
Lero la pickle
Matšoao a PMS Noa lero le lenyenyane la lero la pickle ha le hlaha.
lefu la premenstrualHa u ntse u lokela ho qoba lijo tse letsoai ha u e-na le matšoao a ho boloka metsi a bakoang ke phofo, lero la pickle ke mokhelo.
Lintho tse phahameng tsa electrolyte tsa lero la pickle li nahanoa hore li ntle bakeng sa ho imolla mesifa ea mesifa e atisang ho etsahala pele kapa ka mor'a nako ea ho ilela khoeli.
Omega 3 fatty acids
Omega 3 fatty acids ja lijo tse nang le limatlafatsi tse ngata. U ka sebelisa mehloli ea tlhaho ea omega 3 joalo ka tlhapi e mafura, meroho e makhasi a matala, walnuts le li-flaxseeds kapa u nka li-supplement.
lefu la premenstruale ka phekoleha ka ho eketsa omega 3 fatty acids ho basali ba amehileng. Ho The Journal of Psychosomatic Obstetrics & Gynecology Phuputsong e phatlalalitsoeng, omega 3 Matšoao a PMSE bontšitsoe ho fokotsa ho tšoenyeha 'me ka nako e ts'oanang ho ntlafatsa boleng ba bophelo ba motho ea amehileng.
Tee ea Lekhasi la Raspberry
thepa
1 teaspoon ea raspberry lekhasi tee
Likopi tse 1 tsa metsi a chesang
E etsoa joang?
– Kenya teaspoon ea tee ea raspberry ka khalaseng ea metsi a chesang metsotso e 5.
– U ka noa raspberry lekhasi tee habeli ka letsatsi.
tee ea makhasi a raspberryke mohloli o ruileng oa limatlafatsi tse kang flavonoids tse itseng, tannins, magnesium, le calcium, tseo kaofela ha tsona li kopaneng li shebahalang eka ke li-cramps. matšoao a premenstrual syndromeE thusa ho fokotsa bohloko E boetse e thusa ho leka-lekanya li-hormone ho thibela matšoao a ho nyekeloa ke pelo, ho hlatsa le letšollo.
Pepere e ntšo
thepa
1 pinch ea pepere e ntšo
1 tablespoon ea gel ea lekhala
E etsoa joang?
– Kopanya pinyane ea phofo ea pepere e ntšo le khaba ea lekhala.
– Sebelisa motsoako oo.
- U ka etsa sena hang ka letsatsi ho fihlela matšoao a hao a kokobela.
Pepere e ntšoE na le motsoako o sebetsang oa phenolic o bitsoang piperine, o nang le anti-inflammatory le analgesic properties. Likarolo tsena lefu la premenstrualE thusa ho imolla bohloko le ho ruruha ho amanang le
Peo ea Sesame
Beha likhaba tse peli tsa sesame 'me u li kenye lisalate tseo u li ratang haholo kapa li-smoothie.U ka sebelisa lipeo tsena makhetlo a 1-2 ka letsatsi ho fihlela matšoao a ntlafala.
peo ea sesame, Ka kakaretso lefu la premenstrualE ntle bakeng sa ho fokotsa ho ruruha le mesifa ea mesifa e hlahang ka LA. Sena se bakoa ke mesebetsi ea bona e matla ea ho thibela ho ruruha.
Premenstrual Syndrome le Phepo
Ho ja eng?
- Lijo tse nang le livithamini tsa B tse ngata joalo ka linaoa, linaoa, turkey, khoho le salmon.
- Lijo tse thibelang ho ruruha tse nang le omega 3 fatty acids tse ngata, joalo ka litlhapi tse mafura, linate, lipeo le linaoa.
- Lijo tse nang le calcium tse ngata tse kang lebese, peo ea soneblomo, k'habeche, sepiniche le linaoa tsa soya.
- Lijo tse nang le magnesium tse ngata joalo ka 100% cocoa, linate, peo, k'habeche, spinach.
- Lijo tse nang le diuretic tse nang le metsi a mangata, joalo ka likomkomere, eie, mahapu, likomkomere le tamati.
Seo U sa Lokelang ho se Ja
- Lijo tse nang le sodium e ngata, joalo ka lijo tse bonolo le tse ka makotikoting
- Lijo tse tsoekere tse kang likuku, chokolete le litlolo tse tsoekere tsa maiketsetso.
– Lijo tse halikiloeng
- Joala
- caffeine
Tsela ea ho Thibela PMS Syndrome?
– ho ikoetlisa kamehla
– boroko bo lekaneng
- Yoga ho imolla khatello ea maikutlo le matšoenyeho
- Boikoetliso ba ho phefumoloha ho tebileng le ho thuisa
– tlohela ho tsuba
lefu la premenstruale ka ama bophelo ba mosali ho feta kamoo u ka nahanang kateng. Ka hona, tlhokomelo e eketsehileng le kutloisiso li tla etsa hore lintho li be betere ho eena le ho ba mo potolohileng.
Ka sena, Matšoao a PMS Haeba e tsoela pele kapa e mpefala ha nako e ntse e ea, ho molemo ho ea ngakeng.
