Buyini Ubuhlungu Bokuya esikhathini, Kungani Kwenzeka? Yini Elungile Ngezinhlungu Zokuya esikhathini?

ubuhlungu bokuya esikhathiniKuwuhlelo olunzima abesifazane abaningi abadlula kulo nyanga zonke. Nakuba kungebona bonke abesifazane ababhekana nobunzima obufanayo, abanye baba nokuya esikhathini okubuhlungu kakhulu. Ngaleso sizathu “Buhamba kanjani ubuhlungu bokuya esikhathini?” Umbuzo ubuzwa njalo.

Ukunciphisa ubuhlungu bokuya esikhathiniIngabe ikhona indlela yokudlula kulesi sikhathi esinzima ngaphandle kobuhlungu? Yebo ikhona. Kulo mbhalo “Yini elungele amajaqamba okuya esikhathini?” Sizophendula umbuzo.

Kulo mongo “okufanele ukwenze ngezinhlungu zokuya esikhathini,” “yini engenziwa ekhaya ukuze uthole izinhlungu zokuya esikhathini”, “ikhambi lekhambi lobuhlungu bokuya esikhathini” izochazwa. Kodwa okokuqala “Yini ebangela ubuhlungu bokuya esikhathini?” Ake siphendule umbuzo.

Izimbangela Zobuhlungu Besikhathi

ubuhlungu bokuya esikhathini ngokwezokwelapha eyaziwa ngokuthi "dysmenorrhea". Lokhu kwenzeka ikakhulukazi ngenxa yokufinyela nokuphumula kwemisipha ye-pelvic okwenzeka phakathi nomjikelezo wokuya esikhathini. Lezi zici ezilandelayo amajaqamba okuya esikhathini ehambisana ne:

– Ukugeleza kwegazi kakhulu

- Ukuba nengane yokuqala

- Ukukhiqizwa ngokweqile noma ukuzwela kwehomoni ebizwa ngokuthi i-prostaglandin

- Ukuba mncane kuneminyaka engu-20 ubudala noma ukuqala ukuya esikhathini.

amajaqamba okuya esikhathini Ngokuvamile kubangela ubuhlungu obuthuntu ngaphansi kwesisu noma emhlane. Izimpawu zihlanganisa:

Izimpawu Zobuhlungu Besikhathi

Izimpawu ezibonakala ngesikhathi sokuya esikhathini Kuyinto kanje:

– Ubuhlungu bokuququda kumbe ukucinanisa ngaphansi kwesisu

- Ubuhlungu obufiphele noma obungapheli emhlane ongezansi

Abanye besifazane nabo bahlangabezana:

- Ikhanda elibuhlungu

- Isicanucanu

– uhudo oluncane

– Ukukhathala kanye nesiyezi

Yini Emisa Ubuhlungu Besikhathi?

"Izinhlungu zokuya esikhathini zihamba kanjani ekhaya?" Ukubuza abesifazane, bafuna izixazululo zemvelo nezamakhambi njengenye indlela yamaphilisi ezinhlungu. sikhona nathi ngenxa yamajaqamba okuya esikhathini Sibhale izindlela ezingcono kakhulu ze-herbal. Ungazisebenzisa kalula ekhaya.

Amafutha Abalulekile

a. Amafutha e-lavender

izinto

• 3-4 amaconsi amafutha e-lavender
• 1-2 amathisipuni kakhukhunathi noma uwoyela wejojoba

Hlanganisa amafutha e-lavender namafutha kakhukhunathi noma ijojoba. Gcoba ingxube ngaphansi kwesisu sakho nangemuva. Yenza lokhu izikhathi ezingu-1-2 ngosuku. Amafutha e-lavender abalulekile, ngenxa yezakhiwo zawo zokulwa nokuvuvukala kanye nezinhlungu ubuhlungu bokuya esikhathiniIsebenza kakhulu ekwelapheni

b. Amafutha e-Mint

izinto

• 3-4 amaconsi amafutha peppermint
• 2 amathisipuni kakhukhunathi noma uwoyela wejojoba

Hlanganisa amafutha e-peppermint namafutha kakhukhunathi noma ijojoba. Faka le ngxube ngqo esiswini sakho esingezansi bese usihlikihla kancane emhlane.

Lokhu ungakwenza kanye ngosuku kuze kube yilapho ubuhlungu bakho buqala ukudamba. Amafutha e-Peppermint anezindawo zokudambisa izinhlungu kanye nesicanucanu kanye ikhandaKungasiza futhi ekunqobeni

Itiye le-Chamomile

izinto

• 1 isikhwama setiye se-chamomile
• 1 inkomishi yamanzi ashisayo
• ball

engilazini yamanzi ashisayo imizuzu engu-10 itiye le-chamomile gcina isikhwama sakho. Ngemva kokuphola, engeza uju. Phuza leli tiye nsuku zonke.

Daisy, ngenxa yamajaqamba okuya esikhathini Kuyikhambi elidumile. Iqukethe ama-flavonoid abonisa izakhiwo zokulwa nokuvuvukala ezingasiza ekunciphiseni ubuhlungu nokuvuvukala. I-Chamomile nayo iyi-antispasmodic yemvelo futhi isiza ukukhulula imisipha yesibeletho.

Ujinja

izinto

• Inani elincane le-ginger
• 1 inkomishi yamanzi ashisayo
• ball

Engilazini yamanzi ashisayo ujinjaNgiyipheka cishe imizuzu eyi-10. Liyeke liphole bese ufaka uju uphuze. ubuhlungu bokuya esikhathini uma uhlala Ungaphuza itiye le-ginger kathathu ngosuku.

Izakhiwo ze-ginger ezilwa nokuvuvukala zisiza ukunciphisa ubuhlungu obuhambisana nalesi simo. Ngaphezu kwalokho isicanucanukuthulisa.

Ivithamini D

ngethamo elilodwa elikhulu Ivithamini D amajaqamba okuya esikhathini futhi inikeza ukukhululeka okukhulu kumajaqamba. Vitamin D, ngenxa yamajaqamba okuya esikhathini Yehlisa ukukhiqizwa kwe-prostaglandin.

Kodwa-ke, njengoba izifundo kulokhu zilinganiselwe, kuyadingeka ukunciphisa umthamo we-vitamin D supplementation ngale njongo. Inhlanzi, ushizi, isikhuphasha seqanda, ijusi le-orange Ungathola uvithamini D ekudleni ngokudla ukudla okufana nokusanhlamvu nokusanhlamvu.

Itiye elihlaza

izinto

• 1 ithisipuni yamaqabunga etiye aluhlaza
• 1 izinkomishi zamanzi
• ball

Itiye elihlaza Faka amaqabunga engilazini yamanzi futhi ulethe ngamathumba. Bilisa imizuzu emi-3 ukuya kwemi-5 bese uyahlunga. Kuyeke kuphole kancane bese ufaka uju ukuze ubumnandi bese uphuza. Ungaphuza itiye elihlaza izikhathi ezingu-3-4 ngosuku.

Itiye elihlaza liqukethe ama-flavonoid abizwa ngokuthi ama-catechin alinikeza amandla okwelapha. Kuyi-antioxidant yemvelo futhi futhi amajaqamba okuya esikhathini Inezici zokuqeda ukuvuvukala kanye ne-anti-inflammatory ezingasiza ukukhulula ubuhlungu nokuvuvukala okuhambisana nakho

Ijusi ye-pickle

Ngesigamu sengilazi yejusi kakhukhamba. Yenza lokhu kanye ngosuku, okungcono ubuhlungu bokuya esikhathini Kufanele ukwenze ngemuva nje kokuhlangabezana nakho.

Qaphela!!!

Ungaphuzi ijusi kakhukhamba esiswini esingenalutho.

Iyogathi

Yidla isitsha seyogathi engenalutho. Yenza lokhu izikhathi ezi-3 kuya kwezi-4 ngosuku phakathi nesikhathi sakho sokuya esikhathini. IyogathiIwumthombo ocebile we-calcium futhi iqukethe amanani amancane kavithamini D.

Kokubili ukudla kwe-calcium ne-vitamin D kusiza ukunciphisa izimpawu ze-PMS kanye amajaqamba okuya esikhathiniiyayidambisa.

Usawoti we-Epsom

Ingilazi yokugeza eshisayo Engeza usawoti we-Epsom. Gcoba emanzini okugeza imizuzu engu-15-20. Kufanele ukwenze lokhu ezinsukwini ezi-2 noma ezi-3 ngaphambi kokuthi uqale ukuya esikhathini. 

Usawoti we-EpsomEyaziwa nangokuthi i-magnesium sulfate. I-magnesium ekusawoti inikeza izakhiwo zokulwa nokuvuvukala kanye nezinhlungu. Uma usawoti we-Epsom usumuncwe isikhumba sakho, amajaqamba okuya esikhathiniKuyasiza ekudambiseni ubuhlungu.

Cemen utshani

Engeza imbewu ye-fenugreek engilazini yamanzi. Yiphuze ekuseni esiswini esingenalutho. Phuza le ngxube kanye njalo ekuseni, ezinsukwini ezimbalwa ngaphambi kokuthi uqale ukuya esikhathini.

imbewu ye-fenugreekehlanganisa izici zayo eziningi zokwelapha i-lysine ve i-tryptophan Iqukethe izinhlanganisela ezifana namaprotheni anothe ngamaprotheni.

Cemen utshani, amajaqamba okuya esikhathiniIdume kakhulu ngenxa yezakhiwo zayo zokudambisa izinhlungu kanye nezinhlungu ezingasiza ekwehliseni izinhlungu.

Ijusi ye-Aloe Vera

Yidla ijusi ye-aloe vera nsuku zonke. Qala ukuphuza ijusi yenhlaba kanye ngosuku ezinsukwini ezimbalwa ngaphambi kokuthi uqale ukuya esikhathini. I-Aloe vera ukuphulukisa kanye ne-anti-inflammatory properties ubuhlungu bokuya esikhathiniKuyasiza ukwehlisa izinga Iphinde ithuthukise ukugeleza kwegazi, okunciphisa ukushuba kwamajaqamba.

Ijusi likalamula

Khama isigamu selamula engilazini yamanzi afudumele bese uxuba kahle. Faka uju uphuze. Ungakwazi ukuphuza ijusi kalamula kanye njalo ekuseni esiswini esingenalutho.

Limonizakhiwo zokulwa nokuvuvukala zikafulawa, amajaqamba okuya esikhathiniKuyasiza ukulula. Futhi inothe ngovithamini C, osiza ekumunceni i-iron (evame ukulahleka ngesikhathi sokuya esikhathini) futhi ilungele isimiso sakho sokuzala.

Ukudla Okulungele Ubuhlungu Besikhathi

Kule nkathi ukudla okuhle ezinhlungwini zokuya esikhathini dla futhi ukudambisa izinhlungu zokuya esikhathini kuyasiza. Ukudla okuhle ezinhlungwini zokuya esikhathiniZama ukudla okuningi ngesikhathi sokuya esikhathini.

ubhanana

ubhanana; amajaqamba okuya esikhathiniKuyasiza ukwehlisa izinga Kanye nezakhamzimba ezifana ne-vitamin B6, lesi sithelo sigcwele i-potassium, esiza ekunciphiseni i-edema emzimbeni.

Imbewu kabhekilanga

ubuhlungu bokuya esikhathiniImbewu kabhekilanga iphakathi kokudla okukhanyisa isikhumba. Le mbewu inothile ngovithamini E, i-pyridoxine (i-vitamin B6), i-magnesium ne-zinc. 

I-Pyridoxine yaziwa njengevithamini edambisa izinhlungu. I-Vitamin B6 ifakazelwe ukuthi yandisa ukumuncwa kwe-magnesium ne-zinc.

Uma udla ubhekilanga ngenani elifanele, ngeke kube yinkinga empilweni yakho. Nokho, njengoba inamafutha amaningi nama-calories njengezinye izimbewu, ingabangela ukuba ukhuluphale.

Iparsley

Iparsleyfuthi iqukethe izakhi ezibalulekile amajaqamba okuya esikhathini Isetshenziselwa ukuthuthukisa izinkinga eziningi zempilo nezimo, kuhlanganise

Iparsley, ubuhlungu bokuya esikhathiniIcebile ku-apiold, inhlanganisela eye yabonakala iphumelela ekususeni induna futhi idlulise le nqubo ngokunethezeka.

uphayinaphu

uphayinaphuiphumuza imisipha futhi amajaqamba okuya esikhathiniIcebile nge-bromelain, eyaziwa ngokusiza ukukhulula induna.

Ikinati

AmantongomaneIphakathi kokudla okucebile kakhulu kwe-magnesium ne-vitamin B6. Ngokusho kwabacwaningi, ukudla okucebile nge-magnesium kukhona ngenxa yobuhlungu bokuya esikhathini kanye nokunciphisa izimpawu ze-PMS.

I-Magnesium isiza ukulawula i-serotonin, ikhemikhali enhle yobuchopho. Ngakho-ke, dla ukudla okunothe nge-magnesium nezithako ezifana namantongomane, angasiza ekuvimbeleni ukuqunjelwa futhi kukhuphule umoya.

Nokho, gwema izinhlobo ezinosawoti zamantongomane ukuze ugweme i-edema. Futhi, khumbula inani olidlayo futhi ukhumbule ukuthi amantongomane anamakhalori amaningi.

Itiye le-Chamomile

Izakhiwo ezipholile etiyeni le-chamomile zingasiza abesifazane ukukhulula ama-muscle spasms kanye amajaqamba okuya esikhathiniIsiza ukunciphisa ubunzima be 

Lapho ubuhlungu bakho bukhula, itiye le-chamomile elifudumele linomphumela opholile. Ngaphezu kwalokho, itiye le-chamomile lisiza ukukhulula ukukhathazeka okungabangelwa izinguquko ze-hormonal ngaphambi nangesikhathi sokuya esikhathini.

Ujinja

I-Ginger isetshenziswe iminyaka e-China ukukhulula ubuhlungu nokubanda phakathi kwabantu. Emazweni amaningi ase-Asia, i-ginger sekuyisikhathi eside isetshenziswa njengekhambi lasekhaya lezinhlungu.

Itiye le-gingerizinhlobo ze-ginger, njengempande ye-ginger eluhlaza noma ukwengeza i-ginger egayiwe ekudleni ngenxa yamajaqamba okuya esikhathini ungasebenzisa.

I-Walnut

I-WalnutIcebile ngamafutha futhi, njengamantongomane, ama-walnuts asiza nabesifazane ukukhulula ubuhlungu bokuya esikhathini ngokuphumelelayo. Yidla ama-walnuts ngokulinganisela ukuze uvimbele ukuzuza isisindo.

Ngaphezu kwalokho, ama-walnuts anamafutha amaningi e-omega-3, adala izakhiwo zokudambisa izinhlungu kanye nezindawo zokulwa nokuvuvukala. Ama-walnuts aqukethe novithamini B6.

broccoli

broccoliNjengoba iqukethe izakhi ezinempilo ezifana ne-vitamin B6, i-calcium, amavithamini A, C, E, i-magnesium, i-potassium ne-calcium, ubuhlungu bokuya esikhathini Yimifino engcono kakhulu yokukhulula nokuhlala kude ne-PMS.

I-Vitamin A ku-broccoli ilawula imiphumela yamahomoni emzimbeni. Ngaphezu kwalokho, i-broccoli ingumthombo omuhle kakhulu we-fiber, esetshenziselwa ukulinganisa uhlelo lokugaya ukudla kanye namazinga e-estrogen.

Sesame

SesameIgcwele imisoco ebalulekile okuye kwafakazelwa ukuthi iqeda ubuhlungu bokuya esikhathini. Inothile ngovithamini B6, futhi inkomishi eyodwa kuphela yembewu yesesame inikeza okungaphezu kwe-1/6 yesidingo sansuku zonke sikavithamini B1.

Futhi, i-sesame ingumthombo omuhle kakhulu we-calcium ne-magnesium. Ama-acids anempilo atholakala kusesame aphumuza imisipha, ngaleyo ndlela anciphise ubuhlungu bokuya esikhathini.

I-Salmon yasendle

Uhlobo lwenhlanziNgoba inothe ngovithamini B6 novithamini D ubuhlungu bokuya esikhathiniKuyasiza ukwehlisa izinga 

Ngokocwaningo olwenziwe eNyuvesi yaseMassachusetts, abesifazane abangu-18 abaphakathi kweminyaka engu-30-186 babambe iqhaza ocwaningweni nge-100 IUS kavithamini D.

I-Vitamin B6 yanikezwa emithonjeni ehlukene yokudla, kuhlanganise ne-salmon. Imiphumela yabonisa ukuthi kunciphisa kakhulu ukuthamba kwebele nokucasuka ngaphambi kokuya esikhathini.

Uma ungathandi i-salmon, zama i-herring, isardine noma i-mackerel zama. Zonke zicebile ku-vitamin D.

Imbewu yethanga

Ukunciphisa ubuhlungu bokuya esikhathini enye inketho, imbewu yamathanga. Imbewu inothile nge-magnesium kanye nezinhlamvu ezimbalwa kuphela ubuhlungu bokuya esikhathiniIsiza ukudambisa ikhanda, ukulwa nezimpawu ze-PMS, futhi inikeze u-85% wokudla okunconyiwe kwansuku zonke kwe-manganese.