Yintoni intlungu yokuya exesheni, kutheni isenzeka? Yintoni eLungileyo kwiintlungu zokuya exesheni?

intlungu yokuya exesheniYinkqubo enzima leyo uninzi lwabasetyhini abahamba kuyo nyanga zonke. Nangona ingengawo onke amabhinqa aba nobunzima obufanayo, abanye baba buhlungu gqitha xa besexesheni. Ngeso sizathu “Zihamba njani iintlungu zokuya exesheni?” Umbuzo ubuzwa rhoqo.

Ukunciphisa intlungu yokuya esikhathiniNgaba ikho indlela yokudlula eli xesha linzima ngaphandle kweentlungu? Ewe ikhona. Kwesi sicatshulwa "Yintoni elungileyo kwiintlungu zokuya exesheni?" Siza kuphendula umbuzo.

Kwesi sikhokelo "ukwenza ntoni kwiintlungu zexesheni," "yintoni enokwenziwa ekhaya kwiintlungu zokuya exesheni", "isisombululo seherbal sentlungu yokuya exesheni" iya kuchazwa. Kodwa kuqala kuzo zonke "Kutheni iintlungu zokuya esikhathini zenzeka?" Masiphendule umbuzo.

Izinto ezibangela iintlungu zokuya exesheni

intlungu yokuya exesheni ngokwezonyango eyaziwa ngokuba yi "dysmenorrhea". Oku kwenzeka kakhulu ngenxa yokunciphisa kunye nokuphumla kwezihlunu ze-pelvic ezenzeka ngexesha lokuya esikhathini. Ezi zinto zilandelayo iintlungu zokuya exesheni idityaniswa ne:

– Ukuhamba kwegazi kakhulu

- Ukuba nomntwana wokuqala

-Ukuvelisa ngokugqithisileyo okanye uvakalelo kwihomoni ebizwa ngokuba yiprostaglandin

- Ukuba ngaphantsi kweminyaka engama-20 ubudala okanye ukuqala nje ukuya exesheni.

iintlungu zokuya exesheni Idla ngokubangela intlungu ebuhlungu emazantsi esisu okanye emqolo. Iimpawu ziquka:

Iimpawu zentlungu yokuya esikhathini

Iimpawu ezibonwayo ngexesha lokuya exesheni Oko ngolu hlobo lulandelayo:

– Ukubetha okanye ukuqaqanjelwa ziintlungu emazantsi esisu

- Intlungu ebuhlungu okanye engapheliyo kumqolo ongezantsi

Abanye abafazi banamava:

- Intloko ebuhlungu

- Isicaphucaphu

– urhudo olungephi

– Ukudinwa kunye nesiyezi

Yintoni Eyekisa Iintlungu Zokuya Exesheni?

"Ihamba njani intlungu yokuya esikhathini ekhaya?" Ukubuza abafazi, bafuna izisombululo zendalo kunye nezityalo njengenye indlela yokudambisa iintlungu. silapha nathi ngenxa yokuqaqanjelwa kokuya exesheni Sidwelise ezona ndlela zilungileyo zamayeza. Unokuzisebenzisa ngokulula ekhaya.

IiOyile ezibalulekileyo

a. Ioli yeLavender

izinto

• 3-4 amaconsi eoli lavender
• I-1-2 ithispoon i-coconut okanye ioli yejojoba

Xuba ioli yelavender kunye nekokonathi okanye ioli yejojoba. Gcoba umxube kumazantsi esisu sakho nasemva. Yenza oku 1-2 amaxesha ngosuku. Ioli yeLavender ebalulekileyo, ngenxa yeempawu zayo ezichasayo kunye nentlungu intlungu yokuya exesheniIsebenza kakhulu kunyango lwe

b. Ioli yeMint

izinto

• 3-4 amaconsi eoli peppermint
• Iitipuni ezi-2 zekhukhunathi okanye ioli yejojoba

Xuba ioli yepeppermint kunye nekokonathi okanye ioli yejojoba. Faka lo mxube ngokuthe ngqo kwisisu sakho esisezantsi kwaye uphulule umqolo wakho ngobunono.

Unokwenza oku kube kanye ngemini de iintlungu zakho ziqalise ukudamba. Ioli yePeppermint ineempawu zokuphelisa iintlungu kunye nesicaphucaphu kunye intloko ebuhlunguInokukunceda nokoyisa

Iti yeChamomile

izinto

• 1 isikhwama seti ye-chamomile
• 1 indebe yamanzi ashushu
• Bal

kwiglasi yamanzi ashushu imizuzu eyi-10 iti chamomile gcina ibhegi yakho. Emva kokuba ipholile, yongeza ubusi. Sela le ti yonke imihla.

Daisy, ngenxa yokuqaqanjelwa kokuya exesheni Sisityalo esithandwayo. Iqulethe i-flavonoids ebonisa iimpawu ezichasayo ezinokuthi zincede ukunciphisa intlungu kunye nokuvuvukala. I-Chamomile nayo i-antispasmodic yendalo kwaye inceda ukukhulula izihlunu zesibeleko.

Ijinja

izinto

• Inani elincinci lejinja
• 1 indebe yamanzi ashushu
• Bal

Kwiglasi yamanzi ashushu ijinjaNdiyibilisa malunga nemizuzu eyi-10. Yiyeke iphole kwaye wongeze ubusi kunye nesiselo. intlungu yokuya exesheni ukuba uyaphila Unokusela itiye ye-ginger kathathu ngemini.

Iimpawu ezichasayo ze-ginger zinceda ukunciphisa intlungu ehambelana nemeko. Ngaphezu koko isicaphucaphuiyayithomalalisa.

Ivithamin D

ngethamo elinye elikhulu Ivithamin D iintlungu zokuya exesheni kwaye inika isiqabu esibalulekileyo kwiicramps. Vitamin D, ngenxa yokuqaqanjelwa kokuya exesheni Iyanciphisa ukuveliswa kweprostaglandins.

Nangona kunjalo, njengoko izifundo malunga noku zilinganiselwe, kuyimfuneko ukunciphisa umthamo we-vitamin D yokuncedisa kule njongo. Intlanzi, itshizi, iqanda leqanda, ijusi ye orange Unokufumana ivithamin D ekutyeni ngokutya ukutya okufana neesiriyeli kunye neenkozo.

Iti eluhlaza

izinto

• 1 ithisipuni yamagqabi eti eluhlaza
• Iiglasi ezi-1 zamanzi
• Bal

Iti eluhlaza Yongeza amaqabunga kwiglasi yamanzi uze ubilise. Bilisa imizuzu emi-3 ukuya kwemi-5 uze ucinezele. Yiyeke iphole kancinci kwaye wongeze ubusi ukuyithambisa kwaye uyisele. Unokusela itiye eluhlaza 3-4 amaxesha ngosuku.

Iti eluhlaza iqulethe i-flavonoids ebizwa ngokuba yi-catechins enika iimpawu zayo zonyango. Kuyinto antioxidant yendalo kwaye kwakhona iintlungu zokuya exesheni Ineempawu ze-analgesic kunye ne-anti-inflammatory ezinokuthi zincede ukukhulula intlungu kunye nokuvuvukala okuhambelana nayo

Ijusi yepickle

Ngesiqingatha seglasi yejusi yepikile. Yenza oku kube kanye ngemini, ngakumbi intlungu yokuya exesheni Kufuneka uyenze kanye emva kokuba uyifumene.

Ingqalelo!!!

Musa ukusela ijusi yepickle kwisisu esingenalutho.

iyogathi

Yidla isitya seyogathi. Yenza oku amaxesha amathathu ukuya kwe-3 ngosuku ngexesha lakho lokuya exesheni. iyogathiIngumthombo ocebileyo we-calcium kwaye iqulethe ixabiso elincinci le-vitamin D.

Zombini i-calcium kunye ne-vitamin D intake inceda ukunciphisa iimpawu ze-PMS kunye iintlungu zokuya exesheniiyayinciphisa.

Ityuwa ye-Epsom

Iglasi yokuhlamba eshushu Yongeza ityuwa ye-Epsom. Gxila emanzini okuhlamba imizuzu eyi-15-20. Kufuneka wenze oku kwiintsuku ezi-2 okanye ezi-3 ngaphambi kokuba kuqale ixesha lakho. 

Ityuwa ye-EpsomIkwabizwa ngokuba yi-magnesium sulfate. I-magnesium kwityuwa inika iipropati ezichasayo kunye nentlungu. Nje ukuba ityuwa ye-Epsom ifunxwe lusu lwakho, iintlungu zokuya exesheniInceda ukunciphisa intlungu.

Ingca yesamente

Yongeza imbewu yefenugreek kwiglasi yamanzi. Sela kusasa kwisisu esingenalutho. Sela lo mxube kube kanye kusasa, kwiintsuku ezimbalwa phambi kokuba kuqale ixesha lakho lokuya exesheni.

imbewu yefenugreekebandakanya uninzi lweempawu zayo zonyango ilysine ve tryptophan Iqulethe iikhompawundi ezifana neeprotheyini ezityebileyo.

Ingca yesamente, iintlungu zokuya exesheniIthandwa kakhulu ngenxa yeempawu zayo zokuthomalalisa iintlungu kunye neentlungu ezinokuthi zincede ukunciphisa intlungu.

Ijusi yeAloe Vera

Sebenzisa ijusi yealoe vera yonke imihla. Qalisa ukusela ijusi yekhala kanye ngemini kwiintsukwana ezimbalwa phambi kokuba uqalise ukuya exesheni. ialoe vera ukuphilisa kunye neempawu ezichasayo intlungu yokuya exesheniKuyanceda ukunciphisa uxinzelelo Kwakhona kuphucula ukuhamba kwegazi, okunciphisa ukunyanzeliswa kweecramps.

Ijusi yelamuni

Cinezela isiqingatha se-lemon kwiglasi yamanzi afudumele kwaye udibanise kakuhle. Yongeza ubusi uze usele. Unokusela ijusi yelamuni kube kanye kusasa ngesisu esingenanto.

Limoniipropathi ezichasene nokudumba komgubo, iintlungu zokuya exesheniInceda ukukhaphukhaphu. Ikwatyebe ngevithamin C, enceda ekufunxeni i-iron (edla ngokulahleka xa usexesheni) kwaye ilungele inkqubo yakho yokuzala.

Ukutya okuLungileyo kwiintlungu zokuya exesheni

Ngeli xesha ukutya okulungileyo kwintlungu yokuya exesheni sebenzisa kwakhona ukukhulula intlungu yokuya exesheni iluncedo. Ukutya okulungileyo kwiintlungu zokuya exesheniZama ukutya ngakumbi ngexesha lokuya exesheni.

bananas

bananas; iintlungu zokuya exesheniKuyanceda ukunciphisa uxinzelelo Kanye kunye nezondlo ezifana ne-vitamin B6, esi siqhamo sigcwele i-potassium, enceda ukunciphisa i-edema emzimbeni.

Imbewu kajongilanga

intlungu yokuya exesheniImbewu kajongilanga iphakathi kokutya okukhanyisa ulusu. Le mbewu ityebile ku vitamin E, pyridoxine (vitamin B6), magnesium kunye nezinc. 

I-Pyridoxine yaziwa njengevithamin ethomalalisa iintlungu. I-Vitamin B6 ibonakaliswe ukunyusa ukufunxa kwe-magnesium kunye ne-zinc.

Xa usebenzisa i-sunflower ngexabiso elifanelekileyo, akuyi kuba yingxaki kwimpilo yakho. Nangona kunjalo, ekubeni inamafutha amaninzi kunye neekhalori njengezinye iimbewu, inokubangela ukuba utyebe.

Iparsley

Iparsleyikwaqulethe izondlo ezibalulekileyo iintlungu zokuya exesheni Isetyenziselwa ukuphucula ezininzi iingxaki zempilo kunye neemeko, kubandakanywa

Iparsley, intlungu yokuya exesheniItyebile kwi-apiold, i-compound ebonise ukuba iyasebenza ekususeni i-acne kunye nokugqithisa le nkqubo ngokukhululeka.

Iinanayi

Iinanayiikhulula imisipha kunye iintlungu zokuya exesheniItyebile kwi-bromelain, eyaziwayo ngokunceda ukuphelisa i-acne.

Indongomane

AmandongomaneIphakathi kokutya okutyebileyo kwe-magnesium kunye ne-vitamin B6. Ngokutsho kwabaphandi, ukutya okucebileyo kwi-magnesium ngenxa yeentlungu zokuya exesheni kunye nokunciphisa iimpawu ze-PMS.

I-Magnesium inceda ukulawula i-serotonin, ikhemikhali elungileyo yengqondo. Ke, sebenzisa ukutya okutyebileyo kwe-magnesium kunye nezongezelelo ezinje ngamandongomane, anokunceda ukuthintela ukuqunjelwa kunye nokukhuthaza umoya.

Nangona kunjalo, ziphephe iintlobo ezinetyuwa zamandongomane ukuphepha i-edema. Kwakhona, qaphela isixa osityayo kwaye ukhumbule ukuba amandongomane aneekhalori eziphezulu.

Iti yeChamomile

Iimpawu ezithomalalisayo kwiti ye-chamomile zinokunceda abafazi bakhulule i-muscle spasms kunye iintlungu zokuya exesheniInceda ukunciphisa ubukhali be 

Xa intlungu yakho inyuka, iti ye-chamomile efudumeleyo inefuthe elizolisayo. Ukongeza, iti ye-chamomile nayo inceda ukuthomalalisa unxunguphalo olunokubangelwa lutshintsho lwehomoni ngaphambi nangexesha lokuya esikhathini.

Ijinja

I-Ginger isetyenziswe e-China iminyaka ukukhulula intlungu kunye nokubanda phakathi kwabantu. Kumazwe amaninzi aseAsia, ijinja kudala isetyenziswa njengeyeza lasekhaya leentlungu.

Iti yejinjaiintlobo zejinja, njengengcambu yejinja ekrwada okanye ukongeza ijinja egayiweyo ekutyeni ngenxa yokuqaqanjelwa kokuya exesheni ungasebenzisa.

Walnut

WalnutItyebile kwioyile kwaye, njengamandongomane, i-walnuts ikwanceda abasetyhini ukuba banciphise iintlungu zokuya esikhathini ngokufanelekileyo. Yidla i-walnuts ngokumodareyitha ukukhusela ubunzima.

Ukongezelela, i-walnuts iphezulu kwi-omega-3 fat, eyenza iipropati zokunciphisa intlungu kunye neempawu ezichasayo. IiWalnuts nazo zinevithamin B6.

broccoli

broccoliEkubeni iqulethe izondlo ezinempilo ezifana ne-vitamin B6, i-calcium, i-vitamin A, C, E, i-magnesium, i-potassium kunye ne-calcium, intlungu yokuya exesheni Yeyona mifuno ilungileyo yokukhulula kwaye uhlale kude ne-PMS.

I-Vitamin A kwi-broccoli ilawula iziphumo zehomoni emzimbeni. Ukongeza, i-broccoli ngumthombo obalaseleyo wefiber, esetyenziselwa ukulungelelanisa inkqubo yokugaya kunye namanqanaba e-estrogen.

Sesame

SesameIgcwele izondlo ezibalulekileyo eziye zangqinwa ukuba zithomalalisa iintlungu zokuya exesheni. Ityebile kwi-vitamin B6 kwaye i-1 indebe ye-sesame kuphela inikezela ngaphezu kwe-6/1 yemfuno yemihla ngemihla ye-vitamin B4.

Kwakhona, isesame ngumthombo obalaseleyo we-calcium kunye ne-magnesium. I-acids enempilo enamafutha afumaneka kwisesame ikhulula izihlunu, ngaloo ndlela inciphisa intlungu yokuya exesheni.

ISalmon yasendle

IslamoniNgenxa yokuba ityebile kwi-vitamin B6 kunye ne-vitamin D intlungu yokuya exesheniKuyanceda ukunciphisa uxinzelelo 

Ngokophononongo oluqhutywe kwiYunivesithi yaseMassachusetts, i-18 yabasetyhini abaphakathi kweminyaka eyi-30-186 bathatha inxaxheba kuphononongo kunye ne-100 IUS ye-vitamin D.

I-Vitamin B6 yanikezelwa kwimithombo eyahlukeneyo yokutya, kuquka i-salmon. Iziphumo zabonisa ukuba kunciphisa kakhulu ukuthamba kwebele kunye nokucaphuka ngaphambi kokuya esikhathini.

Ukuba awuyithandi i-salmon, zama i-herring, i-sardines okanye imackerel zama. Zonke zityebile kwivithamin D.

Imbewu yethanga

Ukunciphisa intlungu yokuya esikhathini enye inketho, imbewu ithanga. Iimbewu zizityebi kwi-magnesium kwaye zimbalwa kuphela iimbewu intlungu yokuya exesheniInceda ukuthomalalisa intloko ebuhlungu, ukulwa iimpawu ze-PMS, kwaye ibonelele nge-85% ye-manganese ecetyiswayo yemihla ngemihla.